«

»

Aug 27

A Day in MY Diet #2 (tightening it up a little)

So I am 4 weeks out from my calendar shoot in Jamaica so my diet (& workout) is changing a little bit.  I am upping my cardio slightly and switching over to faster style weight lifting while still keeping some heavy days in there.  I am also still eating the same proportions food wise 40% protein, 30% carbs, & 30% fat all from a wide variety of foods-my days are always different!!

I am not necessarily trying to lose a specific amount of weight but just tighten up all over & get everything popping lol!  So maybe 2-4 pounds max and I will be exactly where I think I look my best.  Everyone has their own idea of what is “perfect” so I may still look too lean for some but not lean enough for others.  I always go by what I like and what is comfortable & healthy for my body to achieve.

I have only slightly decreased my calories at this point & honestly I do not cut my calories too much even the week before as you will see.  This is about 100 calories less for the whole day than my last post (if you can even tell!)  This is a slow cut back as I have known about this shoot for awhile.  I can usually prep and be photo shoot ready in one week if needed.  In that case I would eat similar to how I will be eating in my next post on this subject & I would really rev up the intensity of my workouts & cardio too.  That works for me.

Once again this is how I prefer to prep for a bigger shoot or special event/trip.  This may or may not work for you.  My main reason for sharing is because I have been asked by multiple people and I want to show that I am not starving myself or doing crazy drastic or painfully boring eating.  It really saddens me that some people choose to do things the unhealthy way when it can be done in a more healthy not so restrictive way.

 

Meal One: Egg whites scrambled in nonstick spray with spinach and seasonings (bacon & chive Perfect Pinch & Italian herbs) plus a warmed up high fiber wrap with a tablespoon of cinnamon sugar soy nut butter in it (extra cinnamon sprinkled on top yummm!), & black coffee.

image

 

Meal Two: Double chocolate chunk Quest bar plus raw green beans.

image

 

Meal Three: Sahale parmesan cheese & herb almonds and a scoop of tropical flavored whey protein powder mixed with water.

image

 

Meal Four: 1 packet tuna in water (mixed with salt, pepper, & chives) scooped up with a serving of millet & flax chips (super awesome chip or cracker swap that I will post about soon)

image

Meal Five: Sushi-one skinny California roll and one brown rice shrimp California roll (yes from grocery store so not as great as restaurant but still yummy & more convenient) plus a small spinach salad with tomato, onion, salt & pepper on it.

image

One of my rolls fell apart a little when I put it on plate-boooo! 🙁image

Meal Six: one container of nonfat plain Greek yogurt mixed with a 1/2 scoop vanilla casein protein powder.  I add a little extra vanilla extract and a packet of stevia to the yogurt too.  The casein will make it very thick and “frosting” like (& you really can use it to frost things too if you want).  I top it off with a serving of my Power Granola.  You can find the recipe for this lower carb/lower calorie granola here

http://www.sarahbrockner.com/blog/2014/01/12/power-granola-2/

image

 

*I also take a multi vitamin, hair, skin, & nail supplement, & fish oil plus drink tons of water, a couple cups green tea, and a couple tablespoons of straight organic apple cider vinegar (with the mother).  The apple cider vinegar is pretty awful (not going to lie) but it really helps naturally with cravings and digestion so worth it!  Sometimes I have a Bragg’s apple cider vinegar drink instead of the straight version as it tastes much better lol!

This is just a snapshot but as you can see I eat quite a bit of food & I am certainly not depriving myself 😉  My goal is to maybe give you some new snack or meal ideas and to show a real life look at how I personally eat to lean out a little.

2 comments

  1. Taylor

    Any suggestions for simple exercise plan for over 50?

    1. Sarahlinbrockner

      Hi Taylor! Just as a general, simple plan I would suggest working out 4-5 days doing 2 days focused on some upper body exercises maybe 4-5 different exercises total (such as biceps curls, overhead presses, tricep extensions, push-ups, & back rows) along with some cardio like walking, elliptical, or biking. Then 2 days focused on lower body (such as lunges, squats, leg lifts, butt bridges, and calf raises) with cardio on lower body days also. If you workout 5 days I would just do an extra session of cardio on the 5th day. All these exercises will incorporate your core but I would add in some additional core exercises 3-4 days a week too such as planks, ball crunches, & reverse crunches (lay on back with bent legs then use low abs to raise butt off floor slightly). Not knowing you limitations I would say the most important thing would be to listen to your body and not perform anything that truly hurts (soreness is good but real pain is not!). Some other very important things are to keep track of what your doing by writing it down so you can stay on track, to truly challenge & push yourself each workout, & also to not work the same body parts 2 days in a row as this can lead to injury. Hope that helps!!

Leave a Reply

%d bloggers like this: