Muffin Top-Less

I sat up out of bed one morning, the rolls of my beer gut smushing together. With my head pounding against my skull and my skin tingling from dehydration, I realized.. I can't do this anymore. So I decided to ditch the booze and the crazy, college, party-girl lifestyle and get fit! I'm new to this whole "blog" thing, so bear with me! But I hope to use my journey and my knowledge to educate and motivate all you girls out there who are looking to do the same! Feel free to ask me anything! I also made a Twitter & Facebook for those of you who said it would be easier to follow!

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MTLC Meal Plan

MEAL PLAN TIPS:

Eat ALL of the meals listed, spaced 2-3 hours apart, NEVER skip meals.

Do not add cream, sweeteners, sugar, condiments, dressings, marinades, croutons or sauces to anything unless it’s on the grocery list.

Use measuring cups and a food scale to MEASURE EVERYTHING, DO NOT EYEBALL IT. PORTION SIZES ARE KEY AND IT IS UNLIKELY YOU WILL BE ABLE TO GUESSTIMATE CORRECTLY. TRUST ME ON THIS.

Always carry a water bottle, an apple and a baggy of nuts in your purse in case of emergencies (so you don’t get stuck somewhere where junk is only available).

Drink a big glass of ice water with lemon 15 minutes before meals to keep from overeating.

If you’re very busy or on-the-go, prepare your meals in advance! Cook in bulk on one day and separate meals into individual tupperware containers. Store most in the freezer and the number you will need the next day in the fridge to thaw. That way in the morning you can just grab them and go!

MEAL PLAN (for males, double everything except almond milk) You will need to adjust portion sizes to fit your own body and goals… this is simply a template!:

Breakfast -

1/2 cup old-fashioned oatmeal + 1 whole egg + 3 egg whites

OR low sugar cereal with 1 cup unsweetened almond milk + 4 egg whites

Snack 1-

Protein shake with 1 cup almond milk

OR 1/2 cup nonfat cottage cheese + small serving fruit

OR 1/2 cup nonfat greek yogurt + small serving fruit

OR 1/2 serving nuts or nut butter + small serving fruit

Lunch -

4 ounces of fish, chicken or ground turkey + 1 serving fibrous veggies + 1/2 cup brown rice (quinoa or 4oz yam/sweet potato or 1 slice whole wheat bread)

Snack 2-

Same options as snack 1

Dinner -

4 ounces of chicken, fish or ground turkey + 1 serving fibrous veggies

Post-workout (this is non-negotiable girls)-

Protein shake with 1 cup almond milk or water (I like to blend mine with ice)

***See the “Grocery List” for other options

For serving sizes, read the labels. When natural peanut butter says a tablespoon, they mean a LEVEL tablespoon, not heaping! Same goes for 1/2 cup and 1 cup.. LEVEL not heaping!

If you are thinking “I don’t have time for all of this” or “I’m on the go all the time”… just remember. Fitness competitors and fitness models with full time jobs, families and children still manage to find time to eat healthy and stay fit!

NO EXCUSES.. it’s not that you “can’t” it’s that you “won’t”. HOWEVER… If you have a serious problem with any of this, please let me know and I’d be happy offer some solutions! =)

If you cheat, you are only cheating yourself. But NEVER quit. I don’t care if you ate Charlie’s whole goddamn chocolate factory, do NOT give up. You can do this! If you are struggling, reach out to a fellow fitblr!!! =)

(IF YOU HAVE ANY QUESTIONS, PLEASE FEEL FREE TO ASK!)

Reading and Resources:

http://www.fitness-nutrition-weightloss.com/understanding-metabolism.html

DISCLAIMER I am NOT a dietician, counselor, personal trainer, doctor, or any other healthcare related professional. I do not mind giving advice or suggestions, but please keep in mind that I have NOT been trained in these fields. If you ask me a question I will answer it to the best of my ability.

Please note! It is solely your decision to participate in the Muffin Top-Less Transformation Challenge. Make sure you check with a doctor before proceeding with any diet or exercise program.