You have your macros but have no idea how to turn them into meals. Then this book is for you. Find out how to meal plan using several different methods. Extensive protein carbohydrate and fat food list. Section on prepping as well.
$4.99 for the book. And well worth it for the food list alone!
Send me your email in a msg & I will send you an invoice. Then once I receive payment I will send you a password for the download page.
I’ve been so busy that I have not written anything here in quite sometime. But as I review the past year, I am headed in a clear direction with a defined path and it feels great!
A lot of exciting thing are happening
- Became Certified by ISSA as a Fitness Nutrition Specialist
- Continuing my education with the Bayesian Personal Trainers course
- Adding in some specialty education with a Powerlifting Instruction course thru NCCPT (qualifies for 20 CEUs for ISSA re-certification)
- And looking at getting certified with Precision Nutrition as well, this will just be starting as the previous two are ending
I’m looking forward to getting some volume back in my training as I take a break from meet prep here in the off season, and hope to build up some better work capacity and strength as I seem to respond better to lots of volume. Excited to be looking into my 2nd year of powerlifting and the new experiences it will bring.
This year was a mixed bag for meet performance, my first meets were my best. I did happen to get 205lbs for squat at my second meet, which was the my only missed attempt at my first meet. I couldn’t come anywhere near the 165 bench I hit at an unsanctioned bench comp weeks after my first meet. I hit a new PR with deadlift at my second meet with 270lbs. Looking back on my training I don’t think there was enough volume in my programming and didn’t get peaking quite right. So I will be approaching training from a different angle next year. I did compete in 3 full meets and 2 bench only comps. I plan to scale that back next year to just 2 full meets, likely one in the spring and one in the fall.
I’ve had the pleasure of being introduced to the world of strong man/woman and I absolutely fell in love! Without a gym close by I’ve been having fun figuring out how I can implement some of that into my training. Constantly reading and expanding my base of programming and exercise selection to have as many tools in my box as I can. Its also been fun switching things up and trying out new and different alternative lifts.
Here’s looking forward to another year of great people, leaning and getting stronger!
My life has really gone through some big changes in the last few months and as I get this new year underway there are lots of exciting and positive things to look forward too!!
Big life changes really had the stress ramped up for a while. Now that that is mostly behind me and I am all settled in a new directions things have settled and are really going in a good.
I finally kicked myself in the butt and started my first group diet coaching adventure. I have been successfully helping people for sometime, however I have finally jumped in with two feet and going to try and make a business out of it. I am excited with my first group and to do everything I can to ensure their success! Excited to see how much fat loss we can accomplish is 12 weeks!
I continue to lean more from Menno Henselmans Personal Trainer course. It is very exciting and interesting. We are diving into training and I am very interested and motivated to make some sense out of an area, that frankly has somewhat intimidated me, simply because of the shear volume of information out there on training. I’m motivated to get a solid foundational understanding so that I can better analyze existing programs and information out there. And hopefully start to customize my own training.
POWERLIFTING!! I have really switched gears here. I have really put any kind of bodybuilding show on the way back burner for now. I am pursuing powerlifting. I am registered for a show end of April! I am super excited about the meet! Had to invest in a bunch of new equipment as none of what I had was IPF approved. And THANKS to the people (you know who you are!) who selflessly helped me pay for said equipment and with USAPL membership and Meet registration!! Also for the kick in the butt that finally got me moving in this direction instead of just thinking about it! It all means so much to me!! Probably way more then the people involved could ever really understand!
So thus I am venturing forward into unknown territory with a bright wide open future in front of me! Here is to following your dreams, never giving up & doing what it takes to get there! I am feeling loved and fortunate to be involved in such a great community and honored to know such great people!
I wanted to write quickly about my experience over the last week.
I’ve gone back to strict cutting macros over the last week with Protein Sparing Modified Fast on rest days. In the past my strength & energy has greatly suffered from this & I end up increasing calories to make strength gains.
This time is different. This time I’ve noticed no loss of strength or energy. My weights on the bar are increasing while the number on the scale is decreasing! So what’s different? My Preworkout routine has changed.
If you read my first review, you’ll remember I reserved KetoCaNa and Keto8 for my 2 most difficult training days.
Well ive started taking both everyday in conjunction with caffeine and 12g dextrose PWO. I’m loving it! Leg day is Monday and it can be tuff following PSMF. Last Monday I never noticed any difference at all. And all week I’ve been going strong! I’m estatic! I’m now on the road to hit my goal of 18% body fat all the while still killing it in the gym!
Now this poor girl just has to figure out how to afford to keep buying it! Will work for KetoCaNa??
Original KetoCaNa Review
The WordPress.com stats helper monkeys prepared a 2015 annual report for this blog.
Here’s an excerpt:
The concert hall at the Sydney Opera House holds 2,700 people. This blog was viewed about 13,000 times in 2015. If it were a concert at Sydney Opera House, it would take about 5 sold-out performances for that many people to see it.
Click here to see the complete report.
I haven’t written anything in a while and wanted to jot down a few thoughts while I wait for my son to get done with hockey practice.
Anyway, I wanted to touch on important ways to track progress besides a scale. A measuring tape is wonderful tool whether you are trying to lose or gain.
Sometime this past summer I measured my bicep/tricep circumference and it was 13 1/4″ well I measured again now some months later and I got 13 5/8″ I’m so excited. Yeah its great that there is a change, but it’s really great because I was feeling like there’d been no change that I looked the same over the past few months. 3/8 wasn’t visually noticeable but the measuring tape does not lie!
So take measurements and record and date them. Then you can have a record of progress that you may not otherwise notice!