Week 8 Alpha Female

Start weight 175

Week 8 weight 176

Tried carb cycling , gained! Definitely going to stick with lower carbs from now on. Simply put I will get my carbs from fruit and veggies only. No more oatmeal, rice cakes or bread. I found my old journal from Aug 2010 when I first had my surgery, in that journal I kept saying how I was drinking/eating mostly protein and keeping my carbs low like the DR ordered- hmmmm and it worked. So guess that is exactly what I’m going to do.

I was a tiny bit flustered last week and wanted to quit everything because it was becoming so time consuming(tracking everything) but I also learned how easily it was to eat bad stuff cuz it wasn’t tracked – bag of jujubes! 

So I’m back to tracking diligently this week, doing my exercises and guess what —- IM BACK RUNNING! 

My body was always leaner when I was running 5-6x a week and I think it’s time to give my old foot another shot! I hit the trails this weekend and forgot my love of trails existed. I’m so back 

Today I started back on the mill for a 5k and I think I’m going to do a 5k a day just to stay consistent and check my pace/times 

Today was not fast nor my best pace but I give 0 shits about that. I’m just happy to be back running. 

So here’s my week 1 and week 8 pics – still fluffy as hell!

Notice the dark hair – well it’s going back to blonde this week! 

I’ll see what happens this week as I do my low carb , NOT high fat plan and let’s hope with that and the increased cardio I see less fluff next week. 

I…Just…Need…A…Break 

Oh My God I’m so DONE with meal prepping, meal planning , counting macros and logging every damn bite of food I eat or drink! 

Watch to understand , if you didn’t know – I’m no longer blonde


I’m tired of being glued to my phone so I can input my food, I’m tired of worrying about how many carbs/fats/proteins I need to eat. I’m 8 weeks into my Alpha female program and yes I will eat properly , I will always eat my protein first but I’m not going to obsess about tracking for awhile. I just need a break.

Maybe this will help with me leaning out, maybe I’ll gain – I’m going to just eat intuitively until I’m full and be done. 

Rant over 

Vega Apple Pie Smoothie 

This absolutely amazing smoothie recipe is sponsored by my good friends Vega and Silk ! 


I was tasked to #BuildABetterSmoothie with minimal ingredients and wicked yummy taste. SO I DID! 

We had some apples that were picked from a local orchard so I knew it had to be Apple Pie flavored! 

You will need 

1 Apple peeled and diced

1 scoop Vega vanilla protein powder

1 cup Silk unsweetened Almond Milk

2 graham crackers 

Dash of Apple Pie spice 

Put everything into a blender and go ​


I topped it with coconut whip and a little crushed graham cracker!

Enjoy , now go Build Your Better Smoothie with Vega and Silk- get creative! 

Low Carb Snacks – Meat Pickle Cream Cheese Roll Ups 


My love for pickles has just gotten 10,000 x more intense! 

Seriously just took 1 package of Buddings 100 calorie Corned Beef packs, laid out into 3 servings 

Spread with 1 tbsp herb & garlic cream cheese 


Cut 1 pickle into 3 spears and place in the center of each serving

Roll up and cut into pieces

Holy freaking yum! 

Yes I ate all 3 servings! 

Week 7 Alpha Female Progress

Well, not much to report here.

I did a one day super low carb high fat experiment that failed miserably when my internal organs revolted against me, see prior post, BUT I also lost 3lbs in that 24 HR period so there is definitely something to say about low carb! I’m not off the low carb train yet. 

We got new exercises this week7-9 and so far so good. But, I did legs and calves on Tuesday and by Friday I couldn’t do my second leg day workout. My calves were toast! So I didn’t do it! I listened to my body when it said enough is enough. The rest of the week was great and I’m feeling stronger. I still hate chest day and bench pressing will forever be my least favorite exercise. 

Weight loss = 0lbs I’m at 177lbs still. 

I don’t see any changes and I still feel super fluffy. I think I need to lose at least 30lbs fat. According to my new fancy dancy scale I’m still obese

Here are my week 1-7 pics 

5 weeks left and I hope I can get my nutrition figured out. Protein is easy and carbs are way too high. Going to try and go a little lower on the carbs to see if I can get some fat loss going. I ran 2x this week doing HIIT sprints and it felt good, foot felt ok. The other days I spin and I love that. 

Here’s to week 8 , lifting heavier ,sweating more and eating less! 

Keto and RNY = Disaster! 

This is a PSA for my RNY WLS friends, do not ever attempt to go “Keto” …. like ever ! Your colon will thank you. 

Keto aka ketogenic diet is a plan that has you drop your carbs super low – your macros would be 75% fat 20% protein 5% carbs. 

You eat a diet consisting of high fat, moderate protein and very little carbs – which come from vegetables. Fruit is pretty much off limits. I researched the hell out of this plan and really thought it was for me- I love eggs and cheese and bacon. But I did see one article that mentioned this isn’t good for RNY patients due to our digestion and our inability to eat high fats. Stupid me thought I was different-nope not so much. 

Let’s go over my 1 day Keto lifestyle and I’ll tell you what I ate.

Meal 1 – 2 eggs scrambled in butter with 2 cups of coffee with cream and MCT oil

Meal 2 – protein shake, cheese stick, 2 hard boiled eggs

Meal 3 – ribs

Meal 4 – salad with chicken and Caesar dressing

Meal 5 – brussel sprouts with bacon and ground beef 

Then my colon exploded! Sorry for the TMI but there is a reason our bariatric surgeons advise us on what we should and shouldn’t eat.

So I guess I go back to my coaches macros, happily eat my carbs and my protein and live happily ever after! 

Salted Caramel Protein Bites

I pretty much live, work and eat in my car and I like to pack snacks. I always have a bag of raw almonds in there. I’ve purchased many a protein bar/snack and at $3 a pop it just didn’t make sense to keep buying them. Make em! I’ve done protein balls on this site many times but this time I wanted them a little bigger, kinda like a cookie. I also wanted some comforting fall flavors. 

So Salted Caramel bites happened. The ingredients are pretty simple

Quest Salted Caramel powder

Torani sugar free syrup salted caramel

Almond and Peanut butter

Oats 


Mix all these ingredients into a bowl, add about 1.5 cups water and mix. 

Roll mixture into 16 balls/bites and  place on parchment paper lined cookie sheet. Freeze for about 30 min then put into baggies for grab and go. 

The macros are pretty decent 

Enjoy! 

I’ll probably throw some whipped cream on top of one , ssshhhhh 

Quest Strawberry Protein Muffins

This “recipe” makes 24 mini muffins and No Guilt! Eat and enjoy! 

You will need 

P28 Foods strawberry pancake mix 1/3c X 3

2 scoops Quest Nutrition strawberry protein 

2 strawberries

2 cups water 

Candy sprinkles

Mix together and fill greased muffin tins 

Bake at 325 for about 10 min, here’s the calorie/macro info. 


Now these aren’t sweet so if you want you can add some stevia to the mix. 

Enjoy 

Halfway! Week 6 Alpha Female Done

Halfway through this 12 week journey and I’m still 100% committed. 

I did have a mini freak out the other day when the scale hit 178lbs , but I talked to coach Evan and she said to just chill. It maybe muscle gain so let’s just see. 

Macros adjusted again , drop in calories so I’m now at 

135g Protein

150g Carbs 

50g Fats 

I increased my cardio this week to 5x of HIIT sprints and climbs on the spin bike. My foot is not down for running and I’m ready to rest it. Spinning really gets my HR up and I know I’m in the zone , I do wear a HRM. 

I bought a new fancy ass scale that measures all kinds of cool things , but ultimately it is still telling me I’m a fat ass ! Look 

This really is a pretty cool gadget though. I like that I have 93.4lbs of muscle on me! Yeah , go me! But I don’t like that my BMI has me over weight! I know , I’m working on that. 

Nutrition will be my focus for weeks 7-9. We have new exercises this phase so that’s good, I’m glad deadlifts are out because I wrecked my back this week doing them. My goal food wise is to eat more fish , veggies and lean protein-might even cook a turkey! Now let’s compare pics, these are before/week3/week6 pics. 

The only pic is actually see change in is the back pic. I see a leaner look there but the other ones-nope. 

So here’s to week 7 being the week that everything changes ! 

What the heck do you eat 6 yrs Post RNY ? 

I get a lot of interest from followers on my diet/lifestyle . I hate to use the word diet because it is just such a negative term. I love to eat and before I had a revision WLS ( weight loss surgery) it showed 

See! You don’t get to be 284lbs by not loving food. My problem was my food intake was atrocious! I made bad choices and I admit it. I remember driving to the hospital to work one day back in 1998 ( I had my first WLS in 98) and stopping at a donut shop. I ordered 6 eclair cream filled donuts and ate them all before arriving at work. So guess what , I did it again the next day too! I have a very addictive personality , hence why I am now sober, and when food becomes your addiction you pay for it. Luckily I have been able to positively change my addictions to fitness and weight loss now. 

So I needed to change. WLS helped me. It was my tool. When I first had my old school surgery in 98 I was not healthy , I lived on liquids. I barely consumed protein and I wasn’t well. 

Fast forward to 2010 when I had a revised RNY gastric bypass and had a team of professionals to guide me. I learned to make good choices. Always chose protein first, veggies second and never drink while eating. So what the heck do you eat in day? 

I’m a creature of habit and when something works I stick with it! Now that I’m lifting heavy 6x a week I actually eat quite a bit for a WLS patient. 

Breakfast – everyday it’s 2 coffee with lactose free creamer and stevia. Typically I don’t eat before the gym and do fasted cardio and a lift. On the days I don’t work out I eat a lot of eggs, protein waffles or rice cakes with protein butter.

I drink a pre workout and lift. 

Post workout – now I’m freaking hungry!!!! I always drink a protein shake mixed with water immediately after! In my car in the gym parking lot I’m smashing my face full of 3.5 oz chicken mixed with 1/2 sweet potato. I still can’t eat chicken without feeling sick so I have to almost blend it into my sweet potatoes. Or I’m eating hard boiled eggs, Deli turkey slices or just as much protein as I can! 

Lunch – typically its cucumbers/hummus and a salad with a ton of pepitas, almonds, egg, cheese and low calories dressing. 

Pm snack – another shake with water. Rice cake (caramel with pumpkin protein muscle butter) oh yeah! 

Supper – always a meat and vegg combo. My problem is I fill up on the protein so I have trouble eating all the veggies. Again , I blend them together on my plate. Somedays I seriously feel like a 5 year old. 

Bedtime – Yes I eat before bed! Always a casein shake with water and cinnamon! Depending on my macros left for the day it could be simple toast and PB. 

I like snacky type foods and my car is always filled with healthy treats like These 

I’d love to hear from my fellow WLS peeps for ideas on new snacks , meals and recipes to share! 

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