7 Week Progress

7 weeks down!

1st photo: 11.11.2013
2nd photo: 4 weeks down
3rd photo: 7 weeks down 12.28.2013. 

Excuse me looking rough, I usually take them early morning or after a long day.

#19weeksout

1: 150.8 lbs

2: 145.0 lbs

3: 141.4 lbs 

I see most of my changes in my mid-section and booty/thighs. I wish I saw more of a difference in those side photos, but now I know my extra stubborn spots. I feel stronger, and my muscles are growing! Loving this. Soon I'll be finishing my off season and then the fun part starts ;) 

The workouts that used to kill me are now enjoyable. I'm loving these changes and I LOVE the burn every day.

The holidays were difficult. I allowed myself some cheating on Thanksgiving & Christmas. I actually didn't eat as much as I thought I would, but I have a really bad sweet tooth!! I got chocolate wasted, enjoyed some cheesecake, ice cream and a few cookies… oops.

Training: I still do a 6 day split, 5 weight training days and a day of ploys every other week. 

Cardio: I follow my weight training workouts with 26-30 minutes of 3x/week HIIT workouts and 2x/week steady state cardio. 

Both not concerned with the number of calories burned, but burning FAT!

Nutrition: I meal prep about once a week. My meals have changed and I have started to carb cycle, meaning I do days of low, medium and high carb days and repeat. It tricks your body. 

Supplements: I am still breast feeding, so no supplements except Whey protein shakes with water.

xoxo

Meal Prepping Tips

I meal prep about once a week. It takes me about 2 hours total. If I don't do it, I'm more likely to stray off my meal plans and nibble on and grab stuff I shouldn't be :p PB… ice cream… chocolate… jk. No really.

#1 PLAN OUT YOUR MEALS! 

Write them down. Example: Monday-Sunday, #1-#5/#6, unless they're all the same. You can eat 6 small meals, 3 big meals, or 10 mini meals- do what works for you! Yes, they say 6 small meals keep the metabolism working, but some people just don't have time for that. 

The most important thing is that you are fueling your body with foods that will help you reach YOUR goals. 

Every BODY is different. 

Don't starve yourself, don't punish yourself, and don't deprive yourself. You will hate the process. It's important to have a good relationship with food! 

You can use containers or zip lock bags. Containers are kind of annoying to wash 2-5x a day, but if you don't mind, do it.

Grocery Shopping Tips:

1. Buy what you can in bulk to last for 2 weeks of prep- chicken, fish, frozen/canned veggies, rice, pasta, and breads. I go to SAM's Club every other weekend. 

**Personally, like buying ground turkey/chicken/beef because it's easier and faster to cook and portion out.

2. Buy fresh foods once a week before meal prep- veggies, fruits, potatoes etc. 

3. BRING YOUR LIST. Sucks having to go back to buy that one thing that slipped your mind.

Organizing Tips:

1. Lay your containers in rows for Monday-Sunday. 

2. Write on a piece of paper what meals are what day. If they are all the same then it is super easy! Just keep it there as a reminder for each container. 

Cooking Tips:

1. If you are able to cook your breakfast fresh in the morning, don't add it into your meal prep. If you need to grab and go, include it. I cook my breakfast, make my shake post-workout, and depending on what my last meal of the day is, I make it before bed so they are not included in meal prep. 

2. Cook all your meats first. It gives them time to cool off and set before you portion them off. 

3. Cook your carbs second, while you portion off your protein.

4. Lastly, veggies. 

5. Any leftovers can go in individual ziplock bags and put in the freezer until next meal prep. 

Seasonings: 

My favorites are Mrs. Dash, sea salt, adobo, and lots of hot sauce. 

Hope this has been somewhat helpful. I'll do another blog on EXAMPLE meal plans!

IG @coral.suarez

xoxo