Strawberry Protein Waffle

Oh yummmmmooooo! 

When it’s leg day and ya gotta get those carbs and protein in pre lift this is the perfect meal! You can basically eat waffles any time of the day right? 

Does this not look fabulous! 

Here’s what you will need – I purchased the protein and pancake mix at Vitamin Shoppe FYI. 

Missing from the photo is Buff Bake Birthday Cake Protein batter and fresh strawberries. 

I simply took 1/3 cup of pancake mix and 1 scoop of Quest Protein and mixed with enough water to make it smooth consistency. Poured into my waffle maker, set on medium, and cooked for about 2-3 minutes. 

Top with 4 strawberries, 1 tbsp Buff Bake and 1/8 c syrup. 

There’s your macros for the recipe. 

Enjoy 

Week 1 Alpha Female Results 

Weight lost – 0lbs 

Inches Bust 40(same), Waist 35.5(down.5),hips 41(down .5) biceps 12 each side (no change) 

Macros- I’ve found that I’ve been going way over on my fats, not getting my protein and carbs close enough so this weeks focus is to hit my targeted macros everyday! I need to plan this out better. 

Luckily my trip to the US netted me some amazing finds in the protein dept

Nutrition is always hard for me. 

I was in the US to visit my Bariatric surgery clinic for my 6yr post op revision visit and I told the NP that my 10lbs weight gain from last year (166-176) was likely due to lifting and I’ve gained muscle weight. She told me “No, muscle doesn’t weigh anymore than fat” *smh 😳 what???? Are you serious? I also am told by them not to drink my calories in the form of protein shakes, well I do and I will continue to. That’s the only way I can get 175g of protein in a day! 

Here’s my before and week 1 pics 

I see no real change , just my booty seems to be filling out. 

Here’s to Week 2 , bigger lifts and better nutrition. 

#alphafemale 

Alpha Female Program -Getting Started and Why I am done running

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own. 


This is how I currently feel about running, I’m tired and I’m just done with it. I had a goal in place to run a 50 mile trail race and I did that back in May. I did it injured and now it’s time to let my body just recover and heal. My mind as well needs to absorb the rest because I am mentally not ready, not wanting to race ever again. Will that come back? Maybe? Does it scare me ? Not really. I have done some pretty amazing things since losing 144lbs and now my journey is leading me to a different route. 

I have always loved lifting and Crossfit was something I really missed when I was running. So now I have Huge News! 

I was selected out of 600 applicants to be a part of this Alpha Female 12 week program.

I HAVE A COACH!!! Like a real live person who will give me workouts, plan my macros and motivate me to be the fittest old girl I can be!

I’m so excited to begin this program August 1. This weekend I shop for my groceries, meal prep and Sunday night my workout for the week gets emailed to me. 

I will share my journey with y’all. I did the Thinner Leaner Stronger program for 4 weeks leading up to this and it was great because I already knew how to track macros, and how to properly lift. 

I will be spending so much time at GoodLife Fitness for the next 12 weeks and that excites me. The gym is my happy place. 

For the next 12 weeks all my energy will be channeled into lifting, cardio and nutrition. 

My before pics are pretty urgh 

175lbs

Yes I have a messed up stomach due to a massive hernia repair and I will never have one of those bikini comp bodies, that’s ok. My goal is to drop 25lbs , build some serious muscle and get strong! 

Coach Evan has her work cut out for her. 

Time to shop and prep! 

Week 3 Progress Pics 

So I have been doing the Thinner Leaner Stronger program for 3 weeks, guess how much weight I’m down!!! 

NOTHING!!! Not a damn lb, my weight has fluctuated by 1-2 lbs but stays pretty consistent at 173-174. Am I really gaining that much muscle to say it is “muscle weight”??? 

Here’s how my workouts and weigh ins went

Week 3 and Keto 

Monday 

174.3 W 35 Hips 41.5

B 37 

Incline bb bench:50×8

Incline DB bench:20lbsx10

Flat bb Bench 40×8

Dips bench 12

Calf A: standing machine 155lbsx10

Seated calf 70×12

Tuesday 

173

Deadlift 115×8

Squat 65×8

Bb row 60×10

1 arm row 30×10

Hang cleans 65×10

Abs 

Wednesday 173

Military bb press 40×10

Side lateral raise 10×15

Bent over rear delt raise 20×10

calves

Thursday

Weigh in 172.6

Bb bicep curls 45×10

Close grip bench 45×10

DB curls 15×15

Tricep press 20×12

Abs

Friday

Weigh in 174.2

Overhead squat 25×12

Romanian deadlift 115×8

Hip thrust 45×8

Calf DB 20lbs

Hang cleans 65×10

Snatches 25×12

Saturday 173.2

Rest day 

Sunday 

Rest day 173.8

I’ll do a measurement check Monday! 


What I did do differently this week was severely restrict my carbs down to 5% of my macros and tried a Keto diet. Outcome? 

I wasn’t hungry, I are a lot and did stay within my calorie deficit. But yes, I bummed out. I was sluggish and tired. I need those carbs.

Plan for Week 4 CARDIO!!! I know I need to do cardio for fat loss I was just trying to avoid it. This week my goal is 5 days of 25min HIIT cardio of either sprints on the mill, stairclimber or lateral elliptical. I need to sweat or this fat is staying. I also set my macros back up for 

I used an online calculator to determine my TDEE and then based by protein macros on the formula, then my fats and whatever calories were left went to carbs. I’m not denying myself food anymore and if it fits my macros #iifym I will eat it! 

Here’s to some serious Fat Loss this week! 

Bring it on Week 4 

Week 2 Results – Thinner Leaner Stronger

Ok , so I’ve lost 0lbs on the scale and I never tracked measurements BUT looking at the Before and Afters pics I think I see progress. 


Do you see it??? 

I wasn’t ready to give up on the lifting part of the program but I am ready to change the food part. I get ridiculously discouraged when I don’t see numbers on a scale moving and I know that’s wrong but I need to see movement. 

So, for the next 2 weeks I’m going #keto #lowcarb again to try and spark some scale movement. Just a trial period and if I feel ok and don’t go too heavy into Keto flu then it may stay as part of the program. 

Here’s how my lifts looked this week 

WEEK 2

Monday day 1

chest      173.4

Incline bb bench:40×10

Incline DB bench:17.5lbsx10

Flat bb Bench:40×8

Dip: tricep on bench 12×3

Calf A: standing DB 50lbs

Seated calf 45×12 70×12 70×12

Tuesday day 2

Back Butt Abs

172.0

Deadlift 125×8

Squat 65×8

Bb row 65×8

1 arm row 35×8

Roman chair 0

Wheel 15

Cable crunch 0

Wednesday day3 Shoulders Abs

172.2

Military bb press 40×8

Side lateral raise12.5×8

Bent over rear delt raise 17.5×12

Leg press calves 70×15 90×15 110×15

DB press 20×8

BB front raises 20×10

Face pulls 27×12 30×12 35×12

Leg raises and obliques 

Thursday day 4

Weigh in 173.2

Bb bicep curls 35×10

Close grip bench 35×10

DB curls 10×15 for 100 reps

Tricep press 10×15

Abs

Friday day 5

Weigh in 173.8

Bb squat 85×8

Leg press190x8

Romanian deadlift 115×8

Hip thrust 45×8

Calf 155×8

Leg press 110×12

Saturday day 6

174.8 rest day

Sunday day 7

174.4

Rest day 

So let’s see where week 3 and Keto takes me! 

Happy lifting and eating friends

Low Carb Meatballs

Holy what the what!

Pepper jack cheese stuffed into hugh jass balls!

Here is how this went down 

1 package of mild Italian sausage meat

1 package 

Lean ground beef 

Crush 1 bag Pork rinds into meat

Add 2 eggs, garlic powder, Mrs Dash and mix well , form into 6-7 big meatballs and stuff with 1/2 pepper jack cheese stick 

Bake at 375 for about 35-40 minutes ​

​​​​

Serve with marinara and bam! 

Here’s a look at your macros 

You Are Welcome 

Day 7 Rest Day and Progress Pics 

I said no donuts! But I ate a donut ! 

Oh well, it happens. 

Weigh in 173.4

Breakfast 

Weight watchers bagel with bacon and lettuce.

Lunch – Timmies whoopie donut 🍩😬 but I had a protein shake and 4pc California roll too! 

Then came meal prep!


Steak with mushrooms, ground turkey/chicken meatloaf, spaghetti sauce, zucchini noodles,broccoli , sweet potatoes in the oven and egg white muffin cups.

Supper- Scalloped potatoes, broccoli and taco meat

Now onto the Week 1 progress pics!

Not much difference but I also wasn’t very strict with the macros and I did go over calorie counts on a couple of days. This week will be better. 

I’m also getting serious about upping the weights and not being a pussy ass ! Pick that shit up! You know you can! 

#badass #notscurred #liftheavy

#thinnerleanerstronger 

Day 6 – Rest Day 

Whoo hoo! First week of lifting has ended and guess what – the freakin scale moved

Weigh in 173.2 A whole freaking pound! 

So guess what I had for breakfast 

Damn straight I had a donut for breakfast – it’s cheat day!

Took the girls shopping for my cardio today 

Lunch was at the mall so I made a decent choice with a Subway 6in turkey sub. 


Mama got more plates so she can lift heavy! 

Supper was shit – stopped on the highway and ate a Whopper 😬 oh well ! 

Tomorrow is another rest day and meal prep day so grocery shopping will be done! 

Happy Saturday y’all! 

#liftheavy 

#eatyourmacros 

Day 5 Thinner Leaner Stronger 

The scale moved!! 

Weigh in 174.2 – SERIOUSLY , are you kidding me?? Down a whopping 0.2lbs. 

Preworkout 

Protein shake, 1 egg, 2 pcs WW bread, aminos

Workout – LEGS AND BUTT 😊

All done for 3 sets

BB squat 65×10

Stiff leg Deadlift 95×10, 105×10, 115×10

Leg press 150×10, 170×8, 190×8

BB thrust 50×10

Standing DB calf raises 70×12

Seated calf raises 45×12


This was the end of my planned workout but I was not done yet! 

Lying leg curls 40×12, 50×12, 50×12

Bulgarian Split squats – no weight x12 3 sets 

Leg curls 85×10 3 sets 


Now we are done! 

Post workout 

Shake, Cliff Bar , banana 

Lunch 

Chicken Caesar Salad 

Supper 


Baja Fish Tacos!!! FYI I didn’t eat the fries! 

Week 1 done and I guess I now have a baseline but I need to see gains soon ! I’m kinda impatient like that, grow muscles grow 

Day 4 Thinner Leaner Stronger 

Today was an off day

Weigh in – 174.4 STILL!!! 

Breakfast – no pre workout 

1 egg, 2pcs WW bread and a protein shake

Lunch- 2 Wendy’s JR cheeseburger deluxe 😬

Workout – Done at home because I just couldn’t get to the gym 

BB curls 3×10 at 35lbs (all done with 3 sets)
BB bench press Close grip 3×10 35lbs
DB curls 3×10 10lbs 

Tricep extensions 3×15 10lbs

Ab workout – bicycle and leg raises to failure. 

Post workout – protein shake 

Supper – 

If it fits your macros #iifym then eat it !!!! 

I’ll make sure and get another casein shake in before bed! 

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