Meal Plan and Prep

Today I wanted to share with you my meal prep and plan for competition prep week 2. Since one of my goals this week was to be completely on competition diet by the end of the week I have made sure that my meal plan reflects that. I have also decided to cut back on logging my foods with myfitnesspal because it is taking up to much of my time and then I end up stressing about being 3 grams of carbs over for the day, however I will still continue to do it if I have time.

Like I said before and I will say it again... meal planning is the hardest part of this whole thing. I can work out like a champ but when it comes to writing down what you are planning on eating for an entire week then actually sticking to it is tough cookies...mmmmm cookies... anyway it took me an honest hour an a half to put together my meal plan for the week but I was starting from scratch I think as the weeks go by I will get better at it but I will never stop doing research on nutrition and pinterest has been my god send!

Here is my meal plan for the week (sorry for the crappy picture):

I will be making everything from scratch and will post the recipes on my Recipes page as I go and since I am having Tuna Salad for lunch tomorrow I will put that one up with my update tomorrow night :) p.s. the sausage patties are actually turkey sausage links this week since I noticed while I was at the store that 3 links has less sodium then 2 of the turkey sausage patties with the same caloric count and protein. The toast is also 100% whole wheat bread.

I also meal prepped for the week which I highly recommend. I can't tell you how many times I have gotten ready to leave for work then thought oh shoot I forgot to cook my chicken... then I end up eating something that I did not plan for and usually not clean. Its better to plan ahead. Since this week I will be eating chicken for lunch and dinner I am making 3 large chicken breasts (about half a breast is between 4 and 6 ounces) and 3 sweet potatoes ahead of time.

The seasoning that I put on my chicken is all sodium free. I put the spices on the chicken one at a time usually in this order:

Italian Seasoning

Garlic Powder

Paprika 

Sage

Onion Powder

Rosemary

Turmeric 

I love spices better then just splashing on some Ms. dash and this combo is my fav and you can certainly mix them all together and do it rub style. :) 

I cook both the potatoes and the chicken at 375 for an hour or until the chicken is done. 

Today is my easy day I only need to run 2 miles :) technically this is my rest day but after the work outs I have been putting in only a 2 mile run is easy peasy! I hope you like my meal planning tactics and it helps you out if you are planing on competing bikini. Off to go run now!

xoxo Kaila

Week 2 Day 1

Oh man did I feel the burn today! Yoga was a sweaty experience and lots of tricep work and then coming home and doing about another 30-40 minutes of leg work. Today was also my daughters birthday and I used it as a cheat day. I did really good :) I had a piece of pizza and 3 french fries and a large salad, as well as a sliver of delicious chocolate cake with raspberry filling....mmmmmmm.... its in the fridge and its still calling my name and I am trying my darnest not to think about it!

It all tasted delicious and it seriously took everything I had not to dig in for more! Which is why when I found this quote I had to share because this is how I am feeling right now! 

Right now I want to eat myself sick with pizza and cake but what I want most is to keep working my ass of for this because I am fricking doing it! I have never been motivated like this before! I find myself asking why I never started sooner, but I guess when the timing is right it is right. This week instead of keeping my goals silent I have decided that I am going to post my weekly goals on here so I can hold myself accountable. 

- Lose 2% in body fat

- Meal plan ahead and eat on time this whole week

- Do all my work outs for the week

- Push my limits

- Wean myself completely to competition diet (by Friday)

Thats my plan for the week. I am going to get up early tomorrow and sit down and plan out my meals for the next week then head off to the grocery. I will post a follow up tomorrow with what my diet for the week will look like :)

xoxo Kaila

Week 1 Progress!!

Ohmygosh!!! I have never seen my body like this!!!! I am so pumped for the results!! It makes every meal, mile, plank and mountain climbers (hate those the most by the way) completely worth it. And I must say that I am exuding extreme self control. In the last 2 days I was tempted with frozen yogurt at yogurt beach and a company hosted lunch today that was olive garden lasagna with bread sticks and salad. I turned down the yogurt and brought my own chicken and brown rice to eat instead of the lasagna, but I did eat the salad... and a ton of it  :) Tomorrow is my daughters birthday so I will also be tempted to eat cake and pizza. Which I will in fact do... I will have one slice of pizza and a hugemoungous salad and a sliver of cake :) that way my daughter feels like I am enjoying her party.

So here are my one week results:

Day 1:                  End of Week 1:
135lbs                     134lbs


I also lost an inch in my hips but did not lose any of my body fat percentage maybe by this time next week. I am loving the results I have been seeing so far! What do you think?

I am excited for these pictures and I cant believe that's even my body that I am looking at right there! Tomorrow is the beginning of Week 2 and it starts out with a bang! Yoga first thing in the morning then leg day :( I want those sexy legs! I had my significant other take a picture of my booty so I could see what it looked like and although those buns are starting to look nice I still have a long way to go! 

I will check back in tomorrow!! Off to go watch a movie with my better half :)

xoxo Kaila 

The end of my 1st week

Well here I am at the end of Week 1... I made it and didn't die. Every muscle I have hurts and I haven't had sugar in so long that I can actually taste it in other foods so much that peanut butter tastes like chocolate. But I did it and sitting here right now I am feeling pretty fricking amazing! Everything inside and out feels great!

At the beginning of the week i set a few silent goals for myself.

- Eat clean all week and eat at least 5 times a day and get as close to my caloric goals as possible at the end of each day.

- Slowly ween myself onto a different diet and make small changes at a time

- Quit smoking (I have had a super hard time quitting)  I am so excited!! Have not had a single cigarette since Sunday! The longest I have ever gone!!

- Drink at least a gallon of water a day I am pretty darn close

- Commit to all my work outs every day no excuses

- Have at least 2% loss in body fat (I measure myself tomorrow)

I made it through about 45 minutes of my work out today but I know I can do better than that. I am hoping by the end of next week I will be able to go a full hour or at least an additional ten minutes, as well as be completely  on my competition diet or really really close to it.

       

Well that is it for tonight! Weigh in and Measurements tomorrow!!!

xoxo Kaila

What a Day!!

On January 2nd 2014 I promised myself that I was going to get into the best shape of my life this year. Every single year for the last five years I found myself making excuses to not work out... like I still had time. I tone up pretty quickly (or so I thought) so I have plenty of time... boy was I wrong! Every single summer after summer I would say the same things and still be sitting on the beach hating myself for not doing it. Its my cycle and now that I am more knowledged about the nutrition and fitness world I am afraid that I could have done some major metabolic damage to my system. I would be good during the summer then by winter time I quit and gain a ton of weight.

This year while I was at my bosses New Year's party I saw myself in pictures and videos. I am sad to say that who I saw was not me. Every angle in every photo and video was painful to look at. I was finally confronted with what I had let myself become. I ate out every day because it would save me time and I didn't have to make a lunch for myself. And I just plain did not care what I was putting in my body. I can hear myself saying all winter long "I always fluff up in the winter and slim down in the summer" no... no I don't. I think that is what I do but it's never what I did. 

Until this time, those photos, and for how I am feeling today more than  10 weeks into this and I am actually going to be competing in my very first competition ever in 12 weeks! I feel so confident and even sexy when I am alone, and I love the way my body feels inside and out. I can start to see my abs peaking through and earlier I was playing around with my camera on my phone and decided to flex my arm!

I have BICEPS!!!! I don't think I have ever had those!!!!

Out of all days from the very beginning I actually pushed my limit today. I literally just sat down to type this a half hour ago, but I got in all my work outs today every single one! Earlier in the week I had to cut back my rounds by 1 because I could not power through them. I broke my work outs into segments today.

AM: 2 Mile Run and a Fit Test

PM: Round 1

I ate dinner afterward because I was feeling the need for energy, after dinner I washed the dishes, made lunches for everyone, put my little princess to bed then at 8:30 I started Round 2. 

My nutrition was on point today as well which I give myself kudos for :) As I am sure you can see that I have not dived into this whole restrictive eating thing... I have an absolute love for food but I cannot go cold turkey. I have started to slowly ween myself off of certain things as well as up my water intake (so much that I basically pee every five minutes) and everything in moderation. I think that I would be setting myself up for failure if I didn't allow myself to enjoy a few things in small doses. Besides I am still in week one... by week 7 I bet cha that things will be a lot different because I have worked harder. 

My menu today was:

Breakfast:

-1 scoop of whey protein powder

-8oz of water

-1 tbs flax seeds

-1/3 cup low fat vanilla yogurt

Snack:

-1 Jif to go peanut butter cup

-1 Granny Smith Apple

Lunch:

-4oz chicken breasts diced

-1 cup of spring mix salad

-1/2 an avocado

-1 tbs poppy seed dressing

Snack:

-1 packet of tuna

-1 hard boiled egg

-1/2 avocado

Dinner:

-Flank steak pinwheels (green bell pepper, feta cheese, red onion)

-1 Broccoli Head

I was thinking about having another snack before bed but I am really pooped! 

See you tomorrow!! 

xoxo Kaila 

Day 3!!

So I didn't wake up as early as I wanted to today but today was my easy day. I just needed to run 2 miles and tomorrow I get a rest day. My shins kind of hurt :( so running today was a little rough but I did it! Also my hammies are sore as hell... gotta love the warrior dead lifts!

I stayed pretty on point with my nutrition today. I had a slice of 7 grain bread toasted with a tbs of peanut butter with a whole banana on top. I had a large salad that had olives, red onions, mushrooms, cucumber, and fat free Italian dressing. For snacks I had coconut Greek yogurt with almond slivers and dark chocolate pieces and a hard boiled egg.

I made a yummy dinner tonight! Healthy No Boil Lasagna with about 3 cups of mixed greens and 2 table spoons of fat free Cesar dressing.

I am also drinking a ridiculous amount of water!

Have a great night!!

xoxo Kaila

Day 1 Photos!!

Alrighty as promised I am posting my Day 1 photos today! I am so proud of these pictures! I had taken some of myself at the beginning of the year (not going to show until this whole thing is over) but the progress I have made since January 2nd to now is just so exciting!!! I have never seen my body look this good and I am giving myself one hell of a pat on the back!

So here they are :) I cannot wait to take these pictures again at the end of the month and check my progress!!

Today I learned that the hardest part about competing is not the work outs... but the nutrition side of it. It is broken down to a serious science and it is actually difficult to meal prep and plan in the beginning. Not to mention the fact that my weekends are so busy right now that I didn't even make it to the grocery store this weekend. With that being said I know that I am going to be challenged with my food tomorrow :( Dang! My plan is to wake up early and actually eat breakfast at home. I am trying to decide wither I should wake up and run in the morning or if I should run when I get home tomorrow. I'm thinking in the morning because my nights are kind of hectic and that takes one more thing off my list of things I need to do tomorrow night.

Today I did 2 rounds of this work out video and whooped my ass. I also went on a really long walk today on a rough terrain.

I had a 2 parts whites 1 part whole egg and turkey sausage omelet this morning for breakfast, a protein shake with a banana for lunch, home made baked corn chips and guacamole for a snack and a 6 oz piece of corned beef and cabbage and a yummy salad for dinner.

I am so excited I cant wait until I compete!!!

xoxo Kaila