Wednesday, January 19, 2011


I can't believe Wednesday is here and basically gone. Some of you have asked what my regimen is for my eating/working out schedule for my competition for work, so I thought I'd let you in on what the past two and a half weeks have looked like for me.

I have been VERY strict with my eating. I've been following these basic guidelines.
- Recording all of my food. Yes...Every. Single. Bite. 
- Macro-nutrient percentages: protein 30-35%, carbs 50-55%, and fat 20-25% (trying to stick as close to 35% protein and 50% carbs as possible.) I have been aiming for about 90 grams of protein per day.
- LOTS of vegetables and lean protein.
- Lower intake of fruit (1-2 servings) I'm trying to keep my overall sugar intake down, but I HAVE to put 1/2 a banana in my protein shake, or else I won't eat it.
- Total caloric intake 1,200-1,300 calories per day.
- No sugar or treats. (Exception of fat free frozen yogurt 1-2 times a week if I have the calories for it.)
- 4-5 small meals throughout the day, no mindless snacking. Every calorie is accounted for.

My typical day looks something like this:

Oatmeal (Variety of toppings...peanut butter, almond butter, cinnamon, ff/sf chocolate pudding powder, banana, etc.)

Snack: (unless I work through until lunch time and then I skip this snack)
1 egg + 1 egg white
1 part skim mozzarella string cheese  

Chicken w/spinach and lots of veggies
Tuna wrap w/spinach and lots of veggies (La Tortilla Factory Wrap, of course)
Some other form of lean protein and lots of veggies
Strawberry Banana Protein Shake
Breakfast Burrito

1 egg + 1 egg white (If i didn't already eat this earlier)
Apple and 1 Tbsp PB
Protein Bar (Zone perfect bar, Balance Gold Bar, Pure Protein bar...I try to NOT eat these because they do have a lot of sugar in them)
Yoplait Light Yogurt with 1/2 cup Special K Protein Plus Cereal

Same options as Lunch...yep I'm THAT exciting.

Snack: (If I am needing it and have the calories.)
- 25 calorie diet hot chocolate
- 3 cups air popped popcorn

My favorite salad of the week has been what I call a Fiesta Chicken Salad...OLE!
It is SO tasty! I grill a 3 oz chicken breast on the george foreman grill with some mexi-seasoning. I put it on top of 2 cups of spinach, 1 cup of steamed broccoli and carrots, and 1/4 cup diced green pepper. I top that with mango salsa, and if I'm feeling the need I'll dip my fork in a little bit of fat free ranch on the side. Stats: 250 calories, 25 grams of protein, and 6 grams of fiber.
P.s. You should really try's gooooooood.

My workouts have been pretty intense these past couple weeks, but I've been feeling good, so I've been loving it. Because of my schedule It was pretty similar for both weeks.

Morning - 60 mins elliptical intervals 
Evening - 4 miles running

Morning - 60 mins stairs intervals
Evening - Boot Camp (resistance training here)

Evening - 45 mins stairs & 45 mins of spin

Morning - 60 mins elliptical intervals
Evening - Boot Camp (resistance training here)

Morning - 60 mins stairs/30 mins elliptical

Morning - 60 mins running/elliptical
Boot Camp (resistance training here)

*I also went to yoga a few times and walked on the treadmill while waiting for clients :)

Sunday REST!!! MUCH appreciated.

Since I started I am down 5.5 lbs on our work scale and 6 lbs on my home scale. I weighed myself the day before we started, so that is where the discrepancy is. I know some of that is getting rid of Christmas snacking, so I'll be interested to see how my body reacts from here on out!

Feel free to help me out with some new awesome lean protein high veggie meals!! What is your favorite low calorie snack/treat? I am loving air popped popcorn, diet hot chocolate, deli turkey, and fat free frozen yogurt. Do you eat several small meals throughout the day or fewer bigger meals? I am always hungry, which is why the small meals throughout the day works well for me.

P.s. For my adoring fans...we just watched the MTV show. Provo was CUT! They showed her working out at Elevate at the end, but that was it...I guess I'll just have to send in my application to The Real World, or apply to be on Jersey Shore or something now. Thanks for all of your darling comments, and for those of you who actually watched it. Man, you guys are the best! :)


Amanda@runninghood said...

Man, you have it down! You rock! I feel so bad for even asking but please remind me what this competition for work that you are doing? I know, I'm awful...but my brain is fried and I'm so behind...I'm sure it is all over your blog or something. Please don't stop being my blog friend for asking. :) I'm so impressed with your dedication to goals!

Lindsay and James Cotter said...

wow, impressive! I'm sure you are looking lean and mean. You should try my southwest scramble on a big bed of spinach. I bet that would good too! Right along with that amazing fiesta salad!

Jenn said...

Wow- you are determined! I wonder how many calories I actually eat if I were to write them down....ahhh! I can definitely see the benefit in it! Nice work on dropping 6 pounds although it hardly looked like you needed to:)

I eat lowfat Greek Yogurt for a snack a lot. VERY high in protein and not as sweet. Still have to read labels as some are pounded with sugar.

The fiesta salad looks awesome!

Watched the show last night! I guess I'll just have to wait for your Real World debut! Have a great day:)

Stephanie said...

I honestly think what you're eating takes just as much will power as eating all raw! Awesome job with sticking with it! Veggies w hummus is my favorite snack!!!

Julie said...

Darn it! I DVRd the show but didn't watch it yet. I guess now I won't have to keep my eyes peeled for you. Bummer. Sorry :-(

Benita said...

I am so mad you didn't get to make your debut last night! Way to go on your 6 lbs! You are going to beat every one at elevate!

Chesnut Family said...

Have you tried the low carb balance protein bar? I can only find them at the Cedar Hills Walmart, but they are good and lower in sugar.

Mars said...

I have to eat small things throughout the day and snacks for 2 reasons...1. I get hungry between meals and 2. I sit at a desk all day (at least right now) so it's easier for me to get my small healthy snacks in. I found these really good whole wheat bowl things at target they basically look like a pita thing cut in half. I like to fill them with turkey and spinach and some veggies. They are pretty low on everything too. You eat a lot like I do except you take more time to put things together and make stuff better. I need to try that salad! I'm still looking for that recipe for you. Also how did reheating your crock pot oats work? I'm curious.

Chesnut Family said...

Have you tried the low carb balance bar? It is called the carb well Balance bar and comes in chocolate caramel and chocolate Peanut butter. It has 2g of net carbs. They taste pretty good, they are the best low carb protein bar option I have found. I get them at the Walmart in Cedar Hills but haven't seen them at any others. I know amazon sells them too.

Nicole said...

You are so dedicated! That salad looks delicious and doesn't even seem like it would be low calorie, I must try it. Bummer about I used to be fat, but I'm sure you'll get your big reality show break soon ;)

marathonmaiden said...

ole indeed. sounds like you have a plan that is working for you. i tend to eat lots of smaller meals because my stomach gets full fast but i get hungry quickly. and i LOVE popcorn. yum.

Jenn said...

Wow!! That is very impressive working out and eating! I stumbled on your blog from Hungry Runner Girl and I had to comment on how amazing your week sounds! I should write my food down also!
I love 100 calorie kettle corn. So yummy and I dont feel quilty after eating it!
:) Jenn

Karrissa Winward said...

Way to Megan! Although I can't imagine that you even have 6 pounds to lose! We love the laughing cow light swiss cheese wedges (30 calories a piece) with Reduced Fat Wheat Thins. For lunch I love the Oro Wheat sandwich thins (100 calories each) with turkey, spinach, purple onion, and a little reduced fat olive oil mayo or honey mustard.

Anyway, you are awesome!

The Hungry Runner Girl said...

BOOOO!!! I am MAD at MTV!!! I was so excited to watch it!!! You are adorable! LOVE the salad. YOu totally inspired me last night to have a salad for dinner:) YOU ARE INSPIRING....seriously, I want to be you. Can't wait for our yogurt date. PS you were so stinkin fast last night!

Nichole said...

Wow Megs the hard work is paying off! It is so nice to get into a routine and be consistent. Thanks for checking on me! I am slowly seeing the benefit of all the hard work and it feels good!

Ashley said...

Wow, you are so healthy and fit! I don't think I could ever be as disciplined as you, but I surely admire it.

Tricia said...

awesome workout

Heather said...

Boo that they cut that part out! I thought for sure you were going to be famous! :)

I am all about smaller snacks throughout the day b/c I too am always hungry!

Wow - you are incredible! Way to rock all those workouts! I am so impressed. Congrats on the 6 pound weight loss!

Jen said...

Love that you posted your food and pictures! I'm sure you're going to do great!
I like the laughing cow cheese for a snack with an apple. Or just a small handful of almonds.
I saw the show last night and was disappointed they cut it. So does your gym have a lap pool? All the gyms in our small town are pretty lame. We have no rec center either. I wish someone would build a really good one. It would put all the other ones out of business.

Allie said...

i'm OBSESSed with your work ethic. I kind of feel like a pansy now :p

The Smith Clan said...

Megan you ROCK!

kay.tee. said...

My personal trainer is moving next week so I've been spying on the other trainers while they're with their clients. So far I will NOT be training with the one who talks about how wasted he was on Tuesday night, or the one who tells his client to eat granola and yogurt for breakfast. Wish we had a trainer like you at my gym.

I eat "Paleo" which I am sure you are familiar with, but to anyone else it's all natural, unprocessed food. I am finally losing weight in my midsection and feeling amazing. Although the diet is somewhat restrictive, I have never felt so much freedom. Because of this I am able to really get creative in the kitchen.

My favorite protein shake:

1 tbs almond butter (peanuts are a legume and not paleo approved)
1 medium frozen banana
egg white powder
1/2 cup SoDelicious coconut milk
a big handful of spinach

I pulse this in my magic bullet and it makes a delicious peanut butter banana tasting shake. It totals 250ish calories.

My favorite breakfast is eggs with green chile's (we love green chile in Colorado) because it adds tons of flavor but only increases the calories by about 20.

And my favorite salad is spinach (I use olive and vinegar for dressing) a pinch of raw sunflower seeds, cucumbers, apples, and grilled chicken. Yummmm!

Anonymous said...

I was just wondering, you work out intensely every day and don't need to lose any weight, so why are you restricting your body to only 1200 calories a day? That sounds pretty low. I'm at around 1600 a day, and I only work out about 3 days a week. Why is that? Am I eating too much?

Anonymous said...

Yes, I just discovered your site. It sounds to me like you need to live a little. If I didn't know better, I'd say you suffer from anorexia athletica.

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