Olympic Weightlifting in the “&up” Class

So…. I am going back and forth over and over with the idea of competing in a local Olympic Weightlifting Meet on June 11th. I think it would be a blast, and a good new experience for me. BUT I really hate stuff that has weigh-ins. Strongman doesn’t really bother me because I am settled nicely into the “mid” weight class and would have to lose a LOT or gain a lot to change classes. So no stress there, I can totally just eat and drink my usual stuff if I compete in Strongman.

Weight Classes for Womens Olympic Weightlifting
I can’t help but notice that at ~170cm tall, I am a little too tall for any weight class.

 

But olympic weightlifting likes small ladies. I am in the “&up” class. Which means that I would lift against Holley Mangold if she showed up (lol). Definitely not someone I’d want to lift against. So I really need to cut 5-10 lbs to make sure that I can settle into an actual weight class. The thought of that is stressing me out. I’m reading lots of articles about cutting water weight and doing some extreme dieting and it sounds really awful. Especially since when I was really diligent with my RP cutting diet, I ended up losing a lot of strength and only a couple of pounds. I especially lost strength in my olympic lifts.

I’m only about 20% body fat, so really nothing I do diet-wise is going to make a bunch of weight come off of my body quickly. I think I am gunning for water weight. I have a little over 3 weeks to make magic happen. Which is my own fault.

I’ve actually come within half a pound of my desired weight class multiple times this year whole doing RP. Particularly during the open:

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But right now I’m pretty fluffy and kinda worried about it. Let’s say I can diet diligently for the next three weeks and lose about 1 lbs per week. That still means I am still 3-5lbs away from where I need to be on June 11th.

I’m hoping that my scale is a jerk…I actually was a good 4 lbs heavier than the scale I weighed in on for strongman, but then it’s also pretty spot-on with the InBody scale and most other cheap household scales that I’ve stepped on. I’m hoping to hit the actual competition scale on Monday to see what it thinks. Then I can go home and immediately get on my scale and compare notes.

I’m hoping that a little low sodium diet and some dehydration will be enough. Yuck. You never know. Ewwwwww. Man, I loathe weigh-ins for sports. I see why they are necessary, but gosh. Add another weight class for people like me who are just naturally heavy with normal levels of body fat.

As for now, I’m just trying to figure out ways to fight hunger. Gum, sugar free soda, caffeine, water, pressure points, sugar free jello, trying to stay busy. Nothing is really working that well. I am the worst dieter in the universe.

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Maybe oly weightlifting just isn’t for me. At least not this year while I’m hovering above where I’d need to be.

Renaissance Periodization and the Holidays

I’m bad at being hungry. Like… a whole lot worse at it than most people. If my stomach is growling I am only capable of making this face:

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Which means I’m really not a very good dieter/cutter. So this RP cut has got me pretty down. Now don’t get me wrong, so far every weekend has either been Thanksgiving epic cheat weekend, Christmas Party 1, or Christmas Party 2. I guess the bright side is that I work hard all week to lose a lb and then spend all weekend gaining it back and therefore come out even instead of gaining a ton of weight over the holidays. So there’s that.

My lifts are super sucky though. Jerks, snatches, squats. You name it, and I can’t touch my PR. Even if I drink an insane amount of lemonade beforehand. I tried.

I want an Renaissance Periodization diet cookbook so bad! I’ve heard that one is in the works, but we’ll see. Here are some of my favorite meals while sticking to RP (these are non-rest day meals! Because I refuse to post a picture of salmon and green beans and call it a “favorite”.)

taco/rice boats:

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(Great use for ground meat!)

Carefully calculated RP chili with fat free cheese:

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Shrimp with tomatoes on angel hair pasta! OMG this is my current obsession. I love shrimp so much but have only eaten it sparingly since my crazy allergic reaction incident a few years ago.IMG_3607

Best “diet” meal ever. Totally worth it.

And then last but not least–my last meal, the casein protein banana pudding with almond butter:

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Which makes going to bed hungry a whole lot less painful. I’m at a point where I even eat it like this on rest days. To make casein pudding you need hot tap water and a whisk: slowly add the water to the powder while whisking it until it forms a pudding-like consistency. Then add toppings (if you are allowed to have them) and set in the fridge for 30 minutes.

I don’t like RP’s rest day templates–they are WAY too low carb. Like today–I am supposed to be eating 75 grams of carbs today and that’s all. And I’m pretty sure my calorie count is supposed to be around 1400 calories for today– a rest day on Cut 1.

Uh, no. Nope. UH-uh. No thanks. Nah. Naw. Nope. No.

So the reason RP works for a lot of people is probably because the calorie count is so insanely low. I’ve calculated my calories from the templates and all of the cutting days are at or below my calculated BMR calorie needs.

I might go back to “flexible dieting with an emphasis on nutrient timing.” I made that up. But it sounds a lot easier than entering the 11th circle of hell in the form of hunger pangs.

I’m so hungry as I write this even. See how bad I am at it? Off to eat my low carb salad!

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RP one week in!

One week progress front shot!

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My front is way more photogenic than my back. I won’t consider posting that for a long time. If and only if I see extremely drastic changes! lol The changes shown above are definitely just me holding some water weight and me without it. The one on the left was taken at night and the one on the right was in the morning just days apart. I have this common phenomenon called “morning abs” that disappear every day by 11:00 regardless of what I do or eat. But I’m pretending that I think all of the change between the two photos is the amazingness of doing this RP template.     #motivated

I’m still trying to figure out the best way to use the templates. I am so used to following flexible dieting that the templates are really throwing me off. I wish they gave me EXACT numbers to shoot for instead of oz. and and handfuls and whatnot.

As a female, I know I should aim for at least .8 grams per 1 lb. of bodyweight, but this template I purchased has me eating 122 grams of protein (plus whatever protein accidentally adds up from other things I consume that are mainly fats/carbs). I weigh a lot, so 122 doesn’t really seem like enough to me.

Then on “moderate” days the fats and carbs are outta control! Like 90 fat and 225 carbs! What in the heck? I feel like I am completely relearning how to eat.

On rest days I feel like I am starving half to death. I haven’t tried to eat anything less than 1700 calories since college! Boo on that.

Here is a rest day dinner that definitely had more than 3 oz. of protein. Yum.

This is a typical pre-workout meal for me. I’m totally confused about what 7 grams of healthy fat is, so I just skip it. I should probably buy almonds or something.

This is another rest day dinner:  

Not gonna lie. 4 meatballs and a tiny cup of broccoli for dinner on a day that I had gotten up at 5:00AM to run 5 miles made me extremely angry and sad. Not sure I am cut out for this yet…

Bought these for a post-workout carb option! Yay Fig Newmans! lol

This is my typical noon meal during the weekdays right now. I know i’m probably doing too many veggies, but if that’s my biggest crime then I am pretty sure I’m doing ok.

I like to split the fats between “real” dressing, feta cheese, and avocados.

And here is one of Brad’s bedtime meals because I like how he does his carbs 🙂

Yes! Brad is doing it with me! Only he is a lot better at not complaining. I am having a hard time  being disciplined enough to weigh everything and track it all correctly. He inspires me ❤

Renaissance Periodization

So… I  got the new Nike Retcon color way!!! I ❤ them. I ordered them from nike.com and they pretty much came overnight. The next day I got a shipping email and then around 5:20PM I got a notification that they had been delivered! I for sure thought that was a mistake, but when I got home I was surprised by a box of shoesssss!

We spent all day Saturday being crossfit judges for Wod War III at our box.  It was fun but exhausting!

So now let’t talk about this new diet. I hate that word. Let’s call it a new eating plan? I’ve been counting macros for almost a year, and it’s a lot of work. I don’t do it on the weekends because I like breaks. So now I’m taking it up a notch and making it even more cumbersome. lol ugh. So Renaissance Periodization (RP) is where you still kinda track macros but you rearrange them in your day according to what time your workout is. Also how hard your workout is matters. And if it’s a rest day you have even a different eating plan.

So since I work out in the evenings during the week, the morning on Saturday, and mid day on sunday, and I run once in the morning during the week either on Wednesday, Thursday or Friday, so then literally every single day will be different. But a “moderate” day with no morning workout will probably be my simplest go-to day.

You can read a little more about RP here. And find templates to purchase for yourself here.

Yesterday was day 1! And it was a moderate day with an evening workout.

The morning started off with no carbs.

This was brad’s go-to breakfast during the whole30. I’m not used to going so low carb in the mornings–we usually always have fruit– but gotta save my carbs for workout-time!

The next meal occurs 3-5 hours later. And also has no carbs. Ouch.

Then the next meal comes 1-3 hours before the workout. I was DYING (super famished) at this point  so I actually ate most of the turkey before I took this photo. It was 4 0z.

Then during the workout you get to drink your calories. Which is weird, but it works. Here is my 25 g protein shake and 30 g high glycemic of carbs.

My gut instinct is is to not eat regular sugar, so I am going to try to stick to actual fruit juice for now. Until I get too poor for afford it…

DINNER! OMG, carbs. This is supposed to be eaten 40 minutes after workout.

 I found out later that I can have white rice at this meal since it’s still kinda in the workout window. Which is good, because brown rice pretty much sucks. It’s all hard and chewy and white rice is all fluffy and buttery soft. So unfair.

Then there’s the bedtime meal:

This is my highest calorie meal of the day. Which is a little sad, but ok. It was only 160 grams of carbs and for a moderate day, I think that might actually be a bit low.

I accidentally made the casein pudding a little thin, but it totally tastes like a jello pudding snack pack! You just whisk in some hot water an then set it in the fridge for ~30 minutes.

Little things are kinda crazy though. I have had to weigh everything! The feta in the salad, the dressing, the almond butter, the sweet potato, I even weighed the greens!!! Who am I?!  

Things I didn’t really measure but could have: the banana, the rice (I measured it), the protein powders (although I used the scoop and measured with that and tracked them correctly).

This is SO OCD. I am not liking that part of it, but I am hoping that eventually I will be able to follow RP without spending two hours fidgeting with myfitnesspal trying to figure out how much of what to eat and when to eat it.

But today is day 2…

Here are the things I like about it so far:

  • I get to drink carbs during my workout.
  • Abundance of Carbs at dinner (except on rest days or weekends)
  • I get to have a bedtime snack so I don’t go to bed hungry.

I bought a new pan so I can sauté  veggies without any fat. Whoop! what is my life about?

Oh, and also I took some before photos. I look fine from the front which is cool because I see myself that way all the time. But then I had Brad take a photo of my back and then I looked at it and OMG! I was like kinda accepting my body until I saw that photo. Here’s to hoping that lots of planning ahead, eating meals without carbs and lots of scale use makes my back look less gross.

Maybe if every time I feel like cracking down and eating carbs I can just pull up that photo 😦

 

Snickerdoodle Protein Pumpkin Cheesecake

I haven’t shared a recipe in forever. I feel kinda bad about that–especially since I’m over here counting macros and pretending to be on a diet. lol!

 

It kinda has chunks of cream cheese in it still, but I didn’t want to accidentally over mix it. I promise cream cheese chunks aren’t the end of the word though ❤

Snickerdoodle Protein Pumpkin Cheesecake 

Ingredients:

12 oz Plain Far Free Greek Yogurt (I used Fage)

12 0z Fat Free Cream Cheese (?! whatever. I couldn’t find this so I used greek yogurt cream cheese)

1.5 c (366g) Pumpkin Puree –Which ended up being about 3/4 of a normal sized can of pumpkin. I actually weighed it out on my scale. You’re welcome.

2 scoops of P E Science Snickerdoodle Protein Powder (which you should buy for yourself even if you don’t ever get around to making this cheesecake. It’s seriously insanely good!)

2 whole eggs (do you like how each of my ingredients have their own comment?)

1 t vanilla extract …okay I’ll stop.

2-3 t pumpkin pie spice

1.5 t cinnamon

1/4 c stevia (the granulated kind. Walmart had it!!!)

1/4 t salt (I wouldn’t stop)

 

Optional ingredients that I didn’t use in mine:

8 g SF FF Cheesecake Jello Pudding Mix

1/4 Cup Almond Milk  (use only if adding pudding mix)

Combine all above ingredients into a large bowl and mix with handheld mixer until smooth. Do not overmix! Spray an 8″ or 9″ round pan with cooking spray. Bake at 325 for 30-35 min, then drop the heat to 200 and bake for an additional 50-60 min.  Once done, remove from over and let cool completely. I left mine in the fridge overnight.

Serves 8.

My macros for 1/8 sized piece were:

Calories: 179 Fat: 6.2g Carbs: 10.2 Protein: 18.5

I would say that is a win! A dessert with better macros than things that taste really bad…

I’m such a white girl. I got a pumpkin pie concrete at Andy’s.
I also got a birthday cake ice cream cone from Sonic. I need to stop eating ice cream and start eating cheesecake!!! lol

My excuse is that HOA was this past weekend. I will post a recap about it very soon!

I don’t only eat crap though. Here are some of my other meals lately:
Grilled salmon and asparagus.

This Chicken from BuzzFeed. We had leftover homemade pesto and use it all on this:I forgot how insanely good baked tomatoes are.

Here’s the other thing I used homemade pesto on:
They are the edamame noodles with amazing macros. Plus some leftover grilled chicken and some cherry tomatoes. Food is just better when you acknowledge the fact that even though you need to lose fat you actually have tastebuds. YAY flexible dieting. I love the Facebook groups about it because it’s like a club for athletic women who like to hack dieting.

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Anywho, enjoy the recipe!!! Have a great week/end!

I’m just Bulking

 Last night:

Accidentally dressing alike is my favorite! How cute is he?!?!

Food prep this week was ON POINT.

Grilled things, butternut squash soup, steamed broccoli all full of volume and fiber! Yes, yes and yes!!!!

Plus we did this while prepping:
Beats ordering a pizza! It’s a little bit hot outside for outdoor dining. And by “hot” I mean the temperature and the humidity are both in the 90’s. “Feels like 114”???

I may have let a whole lot of bread and wine into my life last weekend… 
And I didn’t get enough pictures, but we made some homemade strawberry cobbler in our cast iron skillet on the grill. Grilling everything really makes a lot of sense in the summer because ovens turn regular houses into sweat boxes.  But yeah, this cobbler has all the sugar and gluten… but it’s kind of worth it. If you’re feeling saucy, then here is the recipe.

 

I sure do make a lot of stupid food choices.

I keep writing really long “woe is me–I want to happily eat food and lift heavy, but be less fluffy” rants and deleting them because they are ridiculous. Life is about balance. And I really hope I will eventually find it.

I like flexible dieting, but I am often “too flexible” and also I am sick and tired of tracking. I have tracked weekday food religiously on the myfitnesspal app for about 8 months in an attempt to “cut” and have nothing to show for it (no weight loss, no substantial strength gains, no body recomposition).

Hating your body is pretty lame. Especially if you work out every day and prep food every week.

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I made this my Wodify picture. I literally made it. He is a chunky prairie dog ❤

Happy Friday!

 

Macro-tastic Birthday Cake Cookies

Flexible dieting is cool. But it’s still dieting! So you’re still in a calorie deficit if you’re trying to lose weight. Cutting, cutting, cutting. cutting. I’m always cutting. I really wonder if a day will ever come that I’m like “Naw, I’m good. I’ll switch to maintenance macros now.”

Because I certainly doubt it. I think I’m actually eating for maintenance now because I cut all week and then basically binge all weekend. It’s not helping in my quest to feel confident in a bikini this summer. Gosh that is so shallow when I actually type it out. But seriously last year I just ate whatever I felt like was healthy and ended up spending all of my lake time covering m myself up with t-shirts and lifejackets as much as possible. And that’s no fun 😦

Enough about my pity party. Check out this recipe! So the kid who write this website is only 16. Blows my mind! He’s a genius. And so is whoever takes all of his photography.

So naturally I got curious about chickpeas and sprinkles together in one recipe and decided to make these macro-friendly things STAT!

  
  

I had to make them closer to 12 minutes because they were super wet still when I took them out of the oven.

 

I don’t usually bake with stevia so that was a first for me. I thought it was kinda weird. They ended up tasting pretty artificial. But it didn’t help that I used the Cellucor Cor-Fetti whey protein powder that I am not a very big fan of. I think it tastes like plastic sugar. If that’s a thing.

So yeah these are wet sticky plastic sugar cookies. I tried to store them in the fridge but it seemed to make them even wetter. The bottoms of the cookies were cake textured though.

OH! And i did al the processing with my vitamix blender because my food processor died. So maybe that had something to do with the super gooey/goopy texture.

Speaking of flexible dieting.. this:  

It’s twice the calories of the regular arctic zero but its WORTH it. Trust me.

Oh rainbow sprinkles. What do you do to me??? 

15.2 and a new grocery store!

Last week was just ROUGH. I’ll talk about Natural Grocers first.

I got invited to this grand opening brunch for influential people. I got to introduce myself as a blogger among other more “legit” people like local product vendors, fitness center owners, and wellness practitioners. Whoops!

I think I *do* influence some people food wise and health wise, but I don’t think my spectrum is really all that broad. But it was still really exciting to be invited, so I went. I try not to ever say no to free food. Plus it’s paleo.

The weird thing was that they didn’t explain to us what anything we were eating was.

I was really mad at myself for not bringing my water bottle because all they gave us to drink was about 3 tablespoons of green tea. And I’m not sure what this yogurt concotion was, but it tasted very dairy-free. Chalky and really tart. Not my fave.

I’m just now realizing that the menu is written on the paper in the background of my plate! haha look:

My frittata has a worried look on it’s face.

It was pretty tasty, but I was STARVING and this was an extremely insufficient amount of food.

They gave everyone a $15 gift card but when I went to use mine it had fallen out of my pocket. Fail. Also, I got SUPER excited when I found this bar:

Turns out it had like 2 protein and 50 carbs and like 80 fat. lol

Just kidding, but it wasn’t good macros at all. In my opinion the best “macro” friendly bar to help balance out and otherwise normal diet would have no more than 7 grams of fat, no ore than 20 carbs and no less than 18 protein.

Soooooo 15.2 was aawful. I hated it last year and I hate it again this year. Lemme preface by saying that I improved my score. A lot. Without even making it to a new 3 minute threshold.  Here’s the WOD:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Last year my score was 116. Which mean I somehow made it to the 14’s and was so dead that I only did half of the reps in that round.

This time I made it there again, but fell three reps short of progressing into the round of 16’s, giving me a score of 141.

At first I was really excited about my score and happy that I had managed to improve so much  since last year. But then I saw scores coming in and I felt super defeated. Like 90% of the other people I know made it to the 16’s, so it was a little disheartening to not be part of those athletes.

 

 

I only did it once last year because my hand ripped. This time my hands felt fine, so I made one final attempt on Monday night. I started my second set of 14 overhead squats with one minute left. At that moment I knew I wouldn’t make it to the 16’s. I was right. I was three reps short of the number I got on Friday.

If i could  have gotten three more reps then I would have gotten to the 16’s and probably gotten like 40 more reps. Teams are scored by reps as a team, and not by individual ranking. So I ran the numbers and I figured out that I was responsible for at least a three-spot drop in the team rankings for that week. Playing the numbers game is bad idea, but I think that overall it won’t matter over the course of the entire open. Unless for some reason we are only about 45-55 reps from going to regionals. And it doesn’t currently look like that is a possibility, so I will try not to carry any guilt on my shoulders.

Now it’s week 3 and 15.3 is underway. I was pretty nervous when they first announced what it was. SEVEN muscle ups!? I have never attempted to do seven muscle ups in one chunk before. I’ve been strangely calm this week though. So we will see….

 

 

Flexible Dieting FTW!

I mentioned in my last post that I was wanting to dabble with flexible dieting. WELL I have been! And I am pretty sure I love it. I’ve learned a LOT lately, and I am dying to share!!! No more “fat-loss diet” shenanigans.

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Weekly meal prep, anyone? lol jk! I actually haven’t had pizza in a while… sad face.

BUT I get to eat an english muffin every morning with greek cream cheese on it. And Bacon. And I get to have goldfish, rice, potatoes, fruit, and I certainly won’t turn my nose up to a donut.

And sometimes in the mornings I can see what resembles abs:

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And my left hamstring is irritated, so I haven’t been running in over a month.

So here is my pro and con list of flexible dieting:

  • Pro: You can have a social life and go out to eat with friends.
  • Con: You have to be careful what you order so that it still fits your macros.
  • Pro: You can eat oreos (or whatever other treat your heart desires)!
  • Con: You have to take however many you fit into your day and put the rest away.
  • Pro: You will start to gain more strength and feel better during workouts 🙂
  • Con: This may take a few weeks to kick in because your body is adjusting.
  • Pro: If you mess up every once in a while, it won’t completely halt your progress. You can call it a “reefed”. Tomorrow is a new day with new macros!
  • Con: You have to track everything…. EVERYTHING. Like you’re anorexic or something. This is definitely the hugest con, but it’s worth it because you’re not eating tilapia and broccoli. And the myfitnesspal app makes it really easy to insert recipes, save meals, and create macro goals.

The more I do it, the less I hate it. At first my workouts were sucking and I was constantly hungry. I had to tweak my calories quite a bit to get to a place that I felt was where I needed to be. I’m actually still not there, really. I think I probably need more protein. I currently am eating 195 carbs/ 146 protein/ and 65 fat and 1950 calories give or take 100. Unless I start diving into goldfish like I did yesterday… oops.

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I’m just really happy that I’m not prepping stupid amounts of chicken thighs and steaks every single week.  I’ve discovered uncle ben’s ready rice pouches and they have saved my life! SO easy and fast and tasty. Jasmine rice might be my most favorite food in the world right now. Right under red velvet oreos, obviously. Why do they have to be limited edition?! I want them ALL the time…

UPDATES

What’s been going on with me lately?

Thanks for asking! I’m still a freelancing graphic/web designer–hoping and praying that someone offers me a job in the near future… The crossfit games open starts next week, and I’m hoping to do well in that. TOMORROW is the couples challenge! Brad and I get to spend the whole weekend together which will be really amazing since he has been working so much lately. And then other than that I’ve made a couple of minor fitness victories:

  • Back squat PR again: 315!
  • Been able to string together 2 muscle ups–almost got three the other day!
  • Deadlift PR? I lifted 320 off of some 25lb plates. I really hate deadlifting for max load.
  • I’ve been a bar muscle-up machine–going unbroken in WODs for sets of 4 and 5!

That’s all, I think. My goal has been to improve my gymnastics, and I have been! Particularly in the are of muscle ups, but I really need to get my strict handstand pushup and legless rope climbs, because right now I can’t do either of those…. I did a strict handstand pushup once, but it was a long time ago. And I completely hate working on it. I also need to handstand walk more often. Ugh, yuck.

More to come: couples challenge, new natural grocery store grand opening, longer term flexible dieting, and the crossfit open!