9.17.18 Macro’s log

12AM (Snack @work)

• Kroger carb master yogurt (cinnamon roll flavor) Calories 70, Carbs 4g, Fats 1.5g, Protein 9g 
• Sprite (20 oz bottle) — my stomach wasn’t feeling too well. Calories 240, Carbs 64g, Fats 0g, protein 0g

2AM (Lunch @ work)

• Leftover stir-fry 
• Baked boneless chicken breast; Calories 55, Carbs 0g, Fats 1.5g and protein 11g

9:45AM (breakfast @home)

• Frosted flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g and protein 1g
• Kroger 2 percent milk (1 cup) Calories 120, Carbs 12g, Fat 5g and protein 8g

2:30PM (Lunch at home)

• Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g and protein 11.5g 
• Kroger hard salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, and protein 2.5g
• Tillamock sliced swiss cheese (1 slice) Calories 110, Carbs 1g, fats 8g and protein 9g 
• Fresh spinach 
• Kroger white sweet onion (0.6 oz) Calories 6, Carbs 1.3g, Fats 0g, protein 0.1g 
• Kroger mesquite smoked turkey (2 oz) Calories 50, carbs 0g, fats 0g and protein 11g
• Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g

8:00PM (Dinner)

• City blends ‘Get your peanuts here” protein shake (16 oz) Calories 428, Carbs 60g, Fats 11g, and protein 28g
• Kroger creamy peanut butter (2 TBSP) Calories 180, Carbs 7g, fats 15g and protein 7g 

Total Calories: 1768 (under goal)

Total Carbs 234.6g ( over goal for light activity macros)

Total Fats 56.9g  (over goal)

Total protein: 98.1g (under goal)

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National Pasta Day!

Happy National Pasta Day!

In honor of National Pasta Day, 

I want to know what your favorite pasta dish is? if you don’t eat pasta, what is your favorite alternative! 

Peanut Butter Banana Protein Overnight Oats Recipe

A popular recipe that has many people’s attention is the overnight oats, I found a fun recipe on Pinterest that I think many of you will like – it comes packed some protein so definitely awesome for some of my athletes out there. I, have not had the chance to make my own overnight oats, but I keep so many recipes of them because I hope to at some point be able to create my own because they look so good! Yumm 🙂 I have had many of my friends who swear by overnight oats and say they make for a great breakfast or post workout snack as well, so definitely a plus-plus there. If you love peanut butter and banana, then you will be excited to try this recipe. 

 

Ingredients needed:

 

• 1/2 cup of rolled oats (regular or gluten-free)
• 1/2 of a small to medium size banana (sliced)
• 2/3 cup of unsweetened almond milk or your milk of your choice
• 1/2 Tablespoon of chia seeds
• 1/2 Tablespoon of protein powder
• 1/2- 1 Tablespoon of peanut butter
• 1/2 tsp of pure vanilla extract
• 2-3 tsp of pure maple syrup
• dash of sea salt

Directions:

1. Combine all your ingredients into a small jar (such as a mason jar) 
2. Stir well
3. Cover and refrigerate overnight or at the bare minimum of 4 hours
4. You can eat this chilled or warmed up and if you choose, garnish with peanut butter or more bananas. 

If you are looking for mason jars at a decent price, check out this link: 

Definitely will come handy for when you want to stock up for meal planning, this link comes with 12 🙂

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Baked Butter Garlic Shrimp (recipe)

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/recipe-2-baked-butter-garlic

Ingredients:

 

• 1 lb of raw shrimp, peeled & cleaned
• 5 tbsp of softened butter
• 3-4 large cloves of garlic, crushed
• salt and pepper
• fresh or dried parsley to use as a garnish
• lemon wedges (optional)

Direction:

1. Preheat oven to 425 degrees
2. Spread butter evenly on the bottom of the baking dish
3. sprinkle crushed garlic over the butter
4. add the shrimp 
5. bake for 7 minutes, then stir/turn shrimp, then bake for another 7-10 minutes
6. squeeze a lemon wedge if desired and garnish with parsley

This dish would probably go great as part of a pasta dish, or as a side to a steak, even possibly adding it to a salad might be okay. 

How many of you are shrimp fans? let me know in the comment section!

 

Fitness WonderWoman,

Shay-lon xo

Why I don’t believe calling my eating mistakes “cheat meals”

I am a little hard on myself. 

https://www.youtube.com/watch?v=eQKUwDeVgnE&lc=z12re1or0mz0hrmhl04cgpzhzxnlvvsw1gc

12 week (cut) program – Day Seven (workout)

It has been an upward battle with this 12 week cut, everything sinks in quickly when you realize you have to keep a close eye on everything you eat and all your workouts. I have had a lot of support on my YouTube channel and from all of you and I appreciate that because I need it.  Today’s workout was a leg day, and abs (which if you know me, you know I love working the abdominal muscles) and I don’t mind leg day but leg day means sore day! lol 

 

What was your workout today? leave it in the comment section. 

 

Workout Session:

 

• Squats: 3 x 8-10. I did 105 lb then moved on to 125 lb with my last set
• leg curls: 3 x 12 -15. 50 lb 
• leg extension: 3 x 12-15. 50 lb
• leg press calf raise: 3 x 15-20. 130 lb
• plank: 3 x 60 seconds
• twisting hanging knee raise: 3 x 20 (this sucks so bad, always hard and always feeling the burn) lol

I did not do any cardio today, as tomorrow will be a cardio workout day along with my strength training. My eating habits are okay, I think yesterday was a higher carb day, so the rest of this week will be low carb days and moderate carb days (which I am getting used to, kind of). Are any of you doing a cut program? let me know how it is going currently in the comment section!

 

Your Fitness blogger,

Shay-lon xxoo

 

12 Week ‘Cut’ Program (Day Six)

https://www.youtube.com/watch?v=VUpwoSGstr4