Progress & Favorites #1

I think I'm going to do these sorts of updates every few weeks! With mommy/wifey duties, new job, school, training and eating all the time it's hard for me to keep up with blogging. But, I do love it, especially to be able to look back on to read current feelings and help inspire others in any sort of way that I can. 

I've reached over 10,000 views from allllll over the world! America, Serbia, Germany, Japan, Canada, Australia, Malaysia, etc. It's pretty amazing and THANK YOU for taking time and reading my blogs! xoxoxoxoxo

Prep Update: 

I am about... 9 weeks out now? To be honest, this prep has been the complete opposite of my last. I'm not stressing myself out over every little thing, I told my coach I want to go slow and steady so I don't crash and burn out later, or have a horrible rebound again. I will not step on stage until I'm happy with my complete package- even if that means choosing a later show. However, I am motivated as HELL to make the March 28th one! I'm LOVING training. I may be tired, usually just really sore, and hungry if I think about it too much, but I'm not miserable by any means. I'm enjoying myself and this journey. I'm excited to keep pushing and peeling the layers ;) My coach asked me what my energy level was, 1-10 (10 being highest) and I said 9! Yeah, sometimes I have to really push myself, especially that damn cardio lol, but I can do it. It's all in my head. Mind > matter baby.

Training: 6x a week (heavy weights, no plyos). Cardio: 6x a week. HIIT & steady state. Nutrition: Macronutrient based diet consisting of high protein, moderate carbs, and low fat. I use flexible dieting and hit my protein/carbs/fat/fiber daily as well as micronutrients. 1 reefed day a week consisting of almost double my weekly carbs. I usually have it on saturday nights after leg day!

So, here are my progress photos that I've been sending to my coach. I'm well aware how much weight I put on since my last show and I don't need to feel ashamed or guilt myself further. It happened, I slipped up and ate a lot of delicious foods in large moderations (haha). I still worked out, hard, but you know the saying... you can't outwork a bad diet. So true man. I learned, and I'm moving on and doing the best that I can now. 

slow and steady! trying to maintain as much muscle while leaning out!
*starting weight: 140lbs / <5'2" / bf%: unknown
*current: weight unknown, bf% unknown, still a shorty

As embarrassing as it is for me, I am human... I like to be real with everyone who is actually interested in following my journey. It's not all about the highlight reels for me.. I struggle, I fall, and I get the fuck back up. I have a body type that puts on weight very fast when I'm not careful. I really hope to never go through that rebound feeling again. I know I'm capable of losing it and bringing an even better stage package this year. 

Thank you to everyone who supports me!

Current Favorites:

1. Muscle Pharm Combat Crunch Protein Bars

*Chocolate Chip Cookie Dough & Chocolate Peanut Butter Cup
They also just came out with a cinnamon twist, but I haven't tried it yet. I'm definitely more of a chocolate and peanut butter lover mmmm. These are SO good- The macros/calories, the size, the texture and taste! Anyone that knows me knows I love me some Quest Bars, but TRY these. They are worth it!! They kill my sweet tooth and chocolate cravings and are great for a mid-day pick me up snack or meal on the go. I buy mine through Amazon.
(Macros: 210 calories, 7g fat, 28g carb, 20g protein, 12g fiber)

2. Beef Fajita Flame Broiled, Seasoned & Spiced

I always choose chicken to eat as my protein, egg whites second,  protein powder, then fish last. I love steak, but it's usually more pricey and higher in fat. This one I found tastes so great, price was reasonable, and macros are fantastic. I love cooking stir fry with it or making healthy tacos. I buy mine at Sam's Club.

(Macros: 3oz (85g) = 100 calories, 3g fat, 3g carbs, 16g protein)

3. Cary's Sugar-Free Syrup

So I used to use this often, until I heard of Walden Farms (0 cal/fat/carbs) pancake syrup and started using that. But after a while... it just gets old... and expensive for how quickly I'm able to go through it since it's 0 macros everything. So I decided to go back to this because I don't have to order it online, and the macros are pretty damn good for how much you can use. 1/4c is 60ml = 60g and if you weigh while you pour, you will realize you don't even need that much. I only use half of that, so 30g. It tastes way better and for how much I like to make protein pancakes, way more affordable... and convenient. And less chemical tasting.

(Macros: 1/4 cup (60g) = 30 calories, 0 fat, 14 carbs, 0 protein). 

4. Scivation Xtend Intraworkout

I started using this during my last prep, almost a year ago, and have fallen in love with it and I don't think I have gone a day without it! I use 1 scoop and sip on it during my workouts. I honestly feel like I sweat much more when I drink it. But besides that, here are some facts on these BCAAs. 

• Build Muscle • Burn Fat • Recover Faster
• Enhances Muscle Building and Strength
• 7g BCAAs - 2:1:1 Proven Ratio
• Increases Fat Burning
• Helps Speed Recovery
• ZERO Sugar or Carbs

There are a lot of BCAAs out there (branch chained amino acids) but this one is just my favorite. I highly recommend watermelon and strawberry kiwi! If I crave something sweet later in the day, I've also made slushies with it in the summertime :)

5. Liquid Stevia Drops

These are 0 calorie sweeteners, and all natural! I LOVE them. They are a bit pricey for a small bottle, but seriously a few drops goes a long ways! I use them in my coffee, plain fat free greek yogurt mixes, protein pancake mix, etc. Anything you want to sweeten! Plus, they have a whole bunch of different flavors! Tryyyy them. You need this in your life, especially if you like stuff sweet like me :p

I buy mine from Amazon or Vitacost. I linked it so you can see the product details :)

I buy many things from Vitacost! Protein powder, vitamins, Quest Bars, peanut butters and sweeteners. Check them out!

Thats all for today! Have a fit week everyone. Don't give up!!

If there is anything you want me to write a post about or you have questions, feel free to contact me and ask anything!

Also follow me on IG for more day to day updates :)

@coral.suarez

xoxo

How I Diet & Cook

There are two parts to this post. I swear, my head is always full of random thoughts that I want to share and explain but sometimes it's hard to break it all down. I try, but I know it can all be hard to understand so feel free to contact me and ask me anything :)

I'm a flexible dieter. I used to believe in "clean foods" & "bad foods," until last year when I was introduced to a whole new world of flexible dieting, aka 'IIFYM' (if it fits your macros). Yes, that means I do count my calories/protein/carbohydrates/fat/fiber intake daily. I weigh and measure my foods. Yes, it can be a pain in the ass at times, but I've gotten used to it over the years. Yes, there are days (when not on comp prep) such as family events or holidays were I don't worry about it and just enjoy! I don't believe in meal timing and I believe in carbs after dark! When you have the mind set of "good foods" and "bad foods" it makes you have a horrible relationship with food. I've been to the point of feeling so guilty of eating a cookie or two, going and killing myself with cardio on an off day, restricting more calories, and binging. It's unhealthy. If you "eat clean" all week and go on a binge during the weekend, how healthy is that? It's not. Flexible dieting allows you to eat all your favorite foods, in moderation. It definitely teaches self-control. I have set macros each day, and I fill it with whatever foods I want. A carb is a carb, a fat is a fat, and a protein is a protein. However, yes there are more nutrient dense foods, meaning carbs from fruits/veggies have more fiber than carbs from a Poptart duh. You cannot hit your macronutrients eating fast food all day, Poptarts all day, etc, just like you can't hit your macros eating only spinach and fish all day. 90% is whole nutrient foods to hit that fiber goal- which I average about 20-25g a day, sometimes more depending on my food selection. 10% can be "fun foods" and favorite treats in moderation. My "fun foods" for now include Quest bars, Greek yogurt, PB, S'Mores gold fish, etc. Remember, I'm currently on comp prep, so I'm still a bit mindful so I don't get carried away, but if I weren't, everything would be a go :) 

I've counted calories for years, but still looked at food as "good" and "bad." Now, I feel a bit more FREE, having control of what I put in my body and not feeling restricted. I wish I had done more research before hiring my first coach, knowing that I could do flexible dieting while on competition prep! Ugh. I guess I had always thought competition prep was fish/chicken, sweet potatoes, oatmeal, spinach/green beans for 12 weeks. Then binging after your competition. But it's ok, now I know better. I remember at our first meeting (with my first coach), I said I had been counting my macros (probably was around 1700 then with 40%P-35%C-25%F). He said he didn't believe in that because they're inaccurate? Hmmm… Yeah ok. So when he started me on his meal plan, it was straight "eat this, at this time, no substitutions, no cheat meals." I was probably around 1200-1300 doing his "off season" trying to put on muscle… Ridiculous. Not a sustainable lifestyle, nor enough food to "put on muscle." He dieted me down too hard and too fast. My metabolism is definitely suffering right now. I cannot wait to build it back up with reverse dieting! 

Anyways, I love following these two ladies on IG- FIITNESSCHIC & 1FITASHMOM

They are two strong, beautiful women who are flexible dieters and proving that you can get shredded with a moderate diet filled with whole foods, and Poptarts ;) 1FITASHMOM was also eating over 2000 calories to maintain and started her cut (weightloss/fatloss for comp prep) from very high! Meaning, during her cut, she will be able to comfortably lose weight/fat, shred, and eat! 

Bottom line: Stop starving yourself and thinking of foods as GOOD & BAD. You want a starting point of eating as much as you can while losing fat and doing (working out) as little as possible. If you start with 1200 calories off the bat, start working out 2 hours a day, when your weightloss plateaus, where will you go? You will either have to 1. drop calories even lower or 2. workout longer/harder. Then when you plateau again, same thing. Do you get where I'm going here? 

BE SMART!! it kills me seeing girls eating 1000 calories or below, doing 2 hours of cardio. Your caloric intake is all individualized. Sex/weight/height/activity level/GOALS. If you're wanting to put on muscle, you will not be able to do it on low calories. You have to eat in a surplus! 

Stop trying to find SHORTCUTS, and doing it the healthy, slow, and MAINTAINABLE way. Make it a LIFESTYLE, not a temporary "summer body" fix. 

Need help? email me! suarezcoral@hotmail.com

**Another tip, DON'T EVER purchase "customized meal plans" from someone who is not certified and have the credentials to coach and guide you. Just because someone looks good and has found something that works for them, does not mean they know what works best for you :) Getting help/tips is one thing, but if you're going to put money down, make sure it is with someone that has their certifications/credentials and actually knows how to work with different types of people! 

Ok, part 2!! 

People always ask for my recipes, saying they don't know how to cook and this and that. Well, let me tell you something… I don't either! I don't follow any recipes (hate them), I don't use a lot of ingredients, and I just have the basic meats, veggies, and carbohydrates usually cooked in bulk for a few days and I throw them together and use different seasonings. 

Favorite seasonings: 

Favorite sauces:

Favorite sweeteners:

Proteins:

All can be combined and used in sooooo many different ways. I like simplicity! I like easy and fast cooking. So don't think I'm some whiz in the kitchen.

I hope this was somewhat helpful :) 

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Follow me on IG as well @loveliftdrift

6 Weeks Out

It's easy to become a bit obsessive (too dedicated? is that possible?) when you're in competition prep, especially as you get closer and closer to show. You constantly check your body out, looking for change, definition of muscles that you've spent hours and hours trying to build, and fat loss from diet and cardio. You check out the other competitors and think "shit, they look so good." You sometimes doubt yourself and over-think little situations. I sometimes wonder if I jumped into competing too soon after having Sylas and should have just enjoyed myself took my time. I think of how sick I am of dieting, since I've been doing it since November. You just want to see the pounds on the scale drop and your body fat disappear. Sometimes I find myself obsessing and stressing out about the little things… even the amount of veggies I eat! I will research everything on the computer and try and compare my situation with others. Deep down, I know every body is different, every situation is different. Weight/height/activity level/genetics/metabolism, everything can come into play with weightloss/fatloss. My coach always tells me to relax, not stress and stop weighing myself every day. Old habits are hard to break, competing or not. 

This week, my new goal is kill it in the gym and nutrition… everything 200%... and during my down time, not constantly research, and just RELAX and enjoy the process. When I look back, I don't want to think that I was miserable- instead, look back at everything with a smile on my face, knowing that I enjoyed the changes and challenges. I will not give up, dammit. I have been dedicated for way too long to just let things go by. The show is coming whether I'm ready or not. I will not just say "oh well, next show" again, and then look back with regret. I may or may not place well at my first one, but all I can do is give it my all and know deep down that I did my best. I will learn from this first show and use the experience to keep doing better and better at shows to come. It won't always be this hard. My future preps won't be as long. I know better from now on. I'll also "off-season" the right way and come into season the right way. After these shows this year, I'm taking my time to reverse diet correctly, BUILD my metabolism, physical and mental strength back up and go into the next season full-on, unstoppable.  

A couple changes this week:

1. I've started two-a-days this week- I will be adding in morning fasted cardio. This topic is really debatable and a lot of people have their opinions on it, theres scientific research for the pros and cons- I'm really not going to get into it. I've done it in the past, and I've felt it worked for me, so I'm going to utilize it again. I drink my Scivation intra-workout BCAAs while I do it to preserve muscles and I do it at a low-intensity, still getting in a sweat. For now I'll stick with 30 minutes. We bought a stationary bicycle for the house, so that will be my morning cardio equipment. Later, I will hit up weight-lifting for 1-1.5hrs followed by high intensity cardio for another 30-45 mins. Depending on my time/ how I feel. 

Lifting: 5x a week, 2+ body parts a day, supersets and triple-sets. 4-8 sets, 10-15 reps, depending. Lifting heavy and keeping that heart rate up, sweating my ass off!

Cardio: morning fasted cardio 5x week & HIIT/steady state at the gym 6x a week, pushing myself and getting in a sweat session. I've learned staying in "heart rate zones" are crap, and you should just PUT IN WORK. 

2. Coach has changed my macros around (still around the same calories) but will be carb-cycling with no/low-carb days and a high-carb day. The no/low days will consist of carbs from vegetables and trace carbs from nuts/nut butters, high protein, and high fats coming from egg yolks, lean ground turkey 93/7, extra virgin olive oil/coconut oil, almonds and peanut butter- almost like the Keto life. On the high-carb day, carbohydrate grams will be very high while fats are very low, and protein grams remains the same. Honestly, when I got the plan, I was like OMG, I can't have oatmeal!! It scared me. I don't think there's been a day in my life that I didn't have any starch lol! It's been a few days now, and although I miss it, I get a lot of peanut butter so I'm remaining pretty sane ;) I haven't had a high-carb day yet, but hoping it comes soon! MMMM carbs :D 

That's about it. I'll post progress photos next week and a bigger update... Just always remember, do something today that will HELP you towards your goals and get you CLOSER, not further. Only YOU know if you are truly giving it (whatever your life goal is) 200%! You cannot be upset at the results you don't get with the work that you do not put in!

Again, I just wanted to say GO CHECK OUT ISOLATOR FITNESS! They have some awesome gear and great meal bags for amazing prices. You can't beat it. With summer coming up, you'll need it extra for not just work days but beach/pool days and even family outings. We just got a 3 meal one and I love that it fits even my son's big bottles and snacks along with my shakes, water, meals and goodies :) If you like what you see, feel free to use CORAL10 for 10% off your entire purchase! 

Find me on IG: loveliftdrift

If you have any questions feel free to email me! 

suarezcoral@hotmail.com

xoxo