Food prep and dialing it all in.

I noticed a few things while working out this week.

First of all, it has been a LONG time since I have done this sort of volume in lifting! 4 sets of 15 on about 6 different exercises, working one body part each day, 6 days a week. The lifting alone took me over an hour this week, every day. I am hoping to shorten that up next week by taking shorter rest periods in between reps and sets. Also, I am going up weight this week on almost everything.

Secondly, for my HIIT and cardio, I am not nearly as bad off as I thought I was! I thought that they would be my weakest area, but I knocked those out without much problem at all! One day of Steady State and two days of HIIT (hill sprints was my choice of pain).

Thirdly, ever since I added this amount of carbs (148 total each day except Rest day) to my daily diet, I am sleeping like a log! I am seriously sleeping better than I have in YEARS. So, yeah. I’ll take that.

I hit my macros pretty spot on all week, but I am still getting it dialed in a bit.  I feel very full almost all day, which is taking some getting used to. But I weighed and tracked everything. Prepping on Sundays is key for me on this.

The way that works best for me is to cook up some protein and carbs, cut up a bunch of veggies and then keep everything in separate stacks in my fridge. And as I cook dinner throughout the week, I will cook a lot more than I think we will eat and the left-over goes into the appropriate stack! Then when it is time for me to eat during the day I just reach for a carb, a protein, some veggies and then decide on a healthy fat and some seasonings! I throw it in the microwave and I am good to go!

For instance this week, for proteins I cooked up a package of lean, ground turkey on the stove top, and several chicken breasts that I baked in the oven and then shredded.Those go into separate containers and are stacked together. food-prep

For Carbs, I cooked Jasmine rice, quinoa and oven roasted potatoes (white). These all went into separate containers and are stacked together.

For veggies, I sliced peppers, cut up broccoli and also cut up asparagus. These also went into separate containers and are stacked together.

For fats, I almost always use wholly guacamole, cheese, olive oil, or almond butter.

So when I am at home and it is time for me to eat, I might grab the rice, the ground turkey, the peppers and some fresh salsa and a wholly guacamole packet. I place the peppers into a bowl with a tiny bit of water, cover w/ a plate on top and place in the microwave for 5 min. While that is steaming in the microwave, I weigh out 1/2 cup of rice, 3 oz of turkey and put it in a bowl. I place it in the microwave to heat for 2 minutes. I take it out, add the peppers, salsa and the wholly guacamole to the top and BOOM- chow. Image 3

The process of prepping the food on Sunday takes less than an hour and the process of combining meals during each day takes less than the time it takes to make a sandwich. This works for me. And everyone in my house pretty much eats the same thing, just in different amounts and with different condiments, sauces, etc.  If I were working outside the home, I think I would go the extra mile and actually pre-package all my meals for the whole week and threaten the others in my household with their lives if they touched my food, lol. That could get ugly, so I am happy to be able to be at home!

Cheers!

Melissa

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