Tag Archives: supplements

Diet & workout plan

In an effort to be completely transparent, I want to share with you my plan for the next 7 weeks. My powerlifting comp is approaching a bit faster than I thought and my weight has been pretty stagnant – mostly because I have yet to really do the plan I set up. (Funny how that works 😜).
Since I have been working some weird hours, my diet has been less than ideal – so this week I have set into place an easy to follow plan that allows me to pick and choose what I want for the most part as long as it fits the description. This diet will bring me in around 1500 calories, with a plan to get to 1350 at my max defecit (rest days) and 1800 cals on super heavy days. I’ve started with two days of 20 minutes of fasted cardio with the option to increase if after a week or two my weight stagnates. 
The plan is as follows:

  
 

With my workout schedule looking something like this:

  
  

I may have a Chobani flips instead of a protein shake (because they are yummy), or 1/2 portion protein and veggies in that place just because I literally can’t stand drinking protein shakes, but I will make an effort for this to be the plan at least for week 1 and then plan to increase or decrease depending on how I feel. As far as my workout schedule, I know it’s a bit much, but my body is used to this kind of volume, and when I decrease the volume I start to gain – so I will have to just do what feels good and take an extra day off here and there depending on how I feel. If I feel good I will go straight through. As long as Monday, Wednesday, Friday continue to be my 5×5 squat, chest, DL (deadlift), then the rest will depend completely on how I feel! 
Stay tuned as I update ya’ll on progress! Ps- I have 4 days left of my cleanse – so don’t worry I’ll post an update once it’s done! It’s taken a few extra days because I’ve worked some overnights which wind up making me eat weird and take supplements at weird times so it spread out the cleanse a bit πŸ’ͺ🏼❀️
 

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10 Day Cleanse starts Now!

I’ve posted about this before: the AdvoCare 24 day challenge; but I haven’t been really consistent with posting results or progress. I’ve had a new cleanse laying around and I’ve been trying to decide when to do it but this morning I woke up after being in an M&M, thanksgiving foods, and pie coma for three days and decided that it was time for that cleanse. 

I was doing really well with IIFYM even though I’m not a huge fan, I figured I’d try it – but after 6 days of not losing 1lb followed by thanksgiving madness and working an overnight (which always throws me off) I figured it was time for that cleanse. 

This morning I started by weighing in and taking photos and then had the probiotic, catalyst, and spark, followed by (a half hour or so later) a chocolate peanut butter meal replacement shake and unflavored fiber drink. 

Current Weight: 172lbs

Goal weight: 156lbs (must be under 158 for powerlifting meet)

Goal for 10 day cleanse: 165lbs. There’s at least 4lbs of water/inflammation from thanksgiving since i haven’t been drinking water and before thanksgiving I was 168lbs. So there’s no reason I can’t lose that + 3lbs. Then the goal will be to lose 10lbs or so befor January 23rd! 

Follow along as I post my #weightlossjourney and my #journeytoPowerLifting lol 

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AdvoCare 24 Day Challenge: Day 23 & 24

Well, that it! It’s over. 24 days challenged, 24 days accepted, 24 days to a new lifestyle. 

I’m not a big fan of celebrating with food – I don’t believe it serves you – but I celebrated by buying raspberries and Bok Choy (not to eat together). Okay okay, that’s really not how I celebrated but it is what I did first thing on day 25! 

So, I know you’re wondering how I did… Well I posted my photos from the other day so you can see those in my last post but I’m officially down 6lbs (it was 8 yesterday – but I’m not worried too much about numbers). 

Overall I feel great, I had the best menstrual cycle I’ve ever had – barely any cramps, barely any mood swings, and it only lasted 4 days which is crazy because it’s usually much longer and much more painful – and I’ve really gotten motivated to increase my training! 

Tomorrow I start my first regular crossfit class, and I run the Spartan sprint on Saturday. 

I’m excited to see what’s next for my health and become and even better athlete! 

 If you’re interested in the 24 day challenge or any of the AdvoCare products click the photo below or click here for more info! 

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AdvoCare 24 Day Challenge: Crave Check SR review & Day 16/17

In my last post I told you that I was going to try the new Crave Check SR from AdvoCare and I wanted to give you my review of this new product! 

  
I think with anything, you need to try something a few times to really see the difference. I tried the crave check sr tablets when I first received my order a few weeks ago, and didn’t see much of a difference, but to be fair, I had just started my challenge and wasn’t really feeling like I craved anything anyway.

So I waited to try it again when I’d be in a situation where i would normally crave foods I don’t need. I waited until I visited my friend Alycia and her family, because generally when I go visit I use it as a “vacation” – meaning a vacation from constant dieting too! You see, Alycia and the kids eat differently than I do anyway, breakfast isn’t exactly structured and there isn’t a set time for lunch and dinner or snacks. Generally I eat every 3 hours – pretty much on the hour, but in the past when I’ve gone to/come back from Alycia’s I have pretty much thrown caution to the wind – especially on the 5 hour drive to and from. 

Well, day 1 (may 15th) with crave check sr we had rice with crock pot chicken for dinner and I had one serving. I ate my snacks and didn’t snack much (if at all) outside of my normal routine. Day 2 (may 16th) of using crave check sr I found myself at friendly’s for breakfast ordering pancakes plain with a veggie omelet without cheese. For lunch I had left overs from the dinner the day before and I had a turkey sandwich with lettuce and tomatoe for dinner. 

The biggest change in behavior/cravings that I noticed was what I bought for my drive home. I grabbed a sandwich and a bottle of water. In the past I’ve stopped at Stewart’s for gas and stocked up on chocolate and juice and popcorn… I used to smoke (years ago) and when I quit I replaced smoking while driving with eating while driving. This time I walked around, considered all of my options, and decided on the closest thing to a dinner food that I could find and headed home! 

So, all in all, so far I feel that the crave check sr is something that can be of real use – I’m also pre-menstrual so the fact that I’m not nose deep in dark sea salt chocolate and popcorn (my go-to this time of the month every month) is pretty astonishing! 

So far today (day 17) I haven’t found myself craving anything in particular – I didn’t take the crave check sr tabs today and when looking for lunch at the super market I found myself holding lemon bites – this gluten free cookie that I used to binge on – until I snapped back to reality and remembered that I don’t need them … I’m not too sure but I believe that had I taken the crave check sr today I wouldn’t have found myself in that situation. 

On another note, I watched this 20 minute YouTube video this morning by three leaders in AdvoCare who have a message for everyone who may have thought about doing this as a second income but maybe doesn’t believe it’s able to happen for them. I hope you take the time to watch the video!! 

While I’m was away I’ve really been thinking a lot about how I can help other people – both financially and with their health. Im motivated to really make changes in my own health and fitness and am excited to help others too! If you want to get going and change your body let me know!! I can’t wait to talk to you more about your goals and how I can help! 

If you want more info on the challenge or any of the AdvoCare products/product lines, please email me at teamsuzrice@gmail.com or check out my website: www.advocare.com/140913642 

 

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AdvoCare 24 Day Challenge: Day 11

Some days you may find that you’re more hungry than other days. All things considered (with my history of binge eating disorder) the fact that i’ve been pretty hunger-free the last 10 days or so is pretty impressive. I haven’t binged, and I even said NO to froyo, but today was the first day of the max phase where we introduce the MNS packs. I decided to use the MNS-C for appetite control because it is the best for people who have an insatiable appetite (like me – usually). Today, I don’t know if it’s in my head, or if I’m just actually hungry, but I find myself thinking about food a lot. Funny thing is, it isn’t anything specific – it’s not like I’m sitting there like “woah I really could have some (enter food of choice here)”  I just find myself feeling that little twang in my tummy all day! 

  

One thing that I’ve learned in all of my struggles with food is the let the storm pass – this kind of goes with everything, not just food – have you ever been in a situation where you thought “Oh my goodness, what am I going to do? How am I going to get through this?” and what eventually happened? You got through it right? There was a point in my life that I almost got thrown out of my apartment because I couldn’t afford my rent – but I pulled some strings, maintained a positive attitude despite the world falling down around me, and I wound up figuring it out so that I could stay – This same concept has been the way that I have been dealing with my eating disorder, and fitness in general. Sometimes we have bad days, sometimes those bad days turn to bad weeks – but what we need to do is stay positive and remember that “it will all work out in the end.”

   

Tell yourself this over and over and let the powers that be handle it. Whether you believe in God or not, believe in something – and let the universe align and figure it out. Don’t be complacent of course – continue to work on yourself and learn and grow, but at the same time stay positive and remember that it will all work out in the end!  

With that said, I had a pretty decent food day. I woke up for cardio and then for breakfast I had my meal replacement shake. I spent 40 minutes on the stair master – what’s funny is I really haven’t taken a break since I started the challenge – not because I shouldn’t take a break but because I’ve been full of energy, waking up early, and rearing to go – so why not?! 

For snack I had an AdvoBar snack bar which is a great quick snack – but I find that i have to eat it really slow or my stomach and mind don’t connect the dots realizing there’s been something out in my belly! 

For lunch I had chicken, rice, and green beans, and then I actually got really busy at work and skipped my snack. 

For dinner I had Thai rice noodles with mixed veggies and chicken and an Amy’s burrito. I’m trying not to have too many carbs at night but since this was a pretty carb-rich dinner I made sure to take Carb-Ease Plus before-hand! I’m trying not to take this everyday – just whenever I need it! 

I’m not sure that I’ll have a snack tonight before bed but if I do it’ll probably be a grapefruit because even though I never really liked grapefruit I think I kinda like it now! Haha! My how tastes change as we age! 

Anyways, today’s day 1 of the MNS packs – the second phase of the 24 days…. 

Best part of being an AdvoCare advisor? (Besides the discount!) I’m helping others challenge themselves to become healthier! I have one woman starting her challenge today and two people right along with me. So far everyone has sent me awesome updates! And I can’t wait to share when we’re done! 

Want to join!? It’s not too late (it’s never too late!)  

If you want to get going and change your body let me know!! I can’t wait to help coach you through your 24 day challenge and beyond!  

If you want more info on the challenge or any of the AdvoCare products/product lines, please email me at teamsuzrice@gmail.com or check out my website: www.advocare.com/140913642 

 

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AdvoCare 24 Day Challenge: Day 7

One week in! I can’t believe it’s the end of day 7 already! I actually forgot to set an alarm last. Ight. It managed to wake up at 5am for class!! So of course I headed to the gym with my spark!!

Today was a big day for me and my family – my puppy Charlie went in for soft palate resection and nares surgery as well as a dental where he had 5 incisors pulled and one premolars pulled! Charlie was really anxious and I was worried he’d cause too much inflammation so I decided to leave him in the hospital for the night. Charlie really hasn’t spent much time away from me unless he’s been at my moms house, so tonight being home without him is weird for me, but at least I have Miley and Louie! Poor char char… 

For breakfast I had my bevita breakfast bar and two eggs, for a snack I had trail mix. But, I’ll be honest today has been a bit crazy thankfully the doctor I work for bought us Chinese, so I got sushi. For dinner I had my lunch and then after dinner I had a banana and now it’s bed time!!

I’m actually really tired so I’m not going to make today’s post too long or very specific – I had a lot of anxiety today but it was great to have such amazing coworkers to keep me calm and to treat my pup. I’m so luck to work with the best! 

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Spartan training update: ED recovery & Spark

As I continue on my journey to recovery I find myself having many less binge episodes. In fact, I have been able to focus on training for the Spartan sprint in May and have had very little urge to binge. 

I’ve been following a macro based plan, pretty well – but not 100% – which is where intuitive eating comes into play. Having a plan to keep very close to, most days, has helped keep me on track. My biggest motivation is knowing I have the Spartan coming up next month. 6 weeks to be at my all-time most physically fit is a tall feat, so I’m trying really hard to stick to my diet as best as possible. This is also a test to see if I’ll be able to handle (mentally) a competition prep. 

My training this week has been a bit off, although I have added 30 dreadful burpees at the end of every workout… I’m hoping that over the next month and a half I will gain some endurance with these godawful things!

The best thing right now is that I’ve also gone back to some tried and true products that have helped me in the past. Lately I’ve been using Advocare’s spark to give me energy, and I plan to do a 24 day challenge starting May 1st with (hopefully) a decent sized group of people! 

My husband and I are distributors and just recently decided to get intentional and stop standing on the side lines while everyone else is seeing success. 

So, I began using the products again and plan to use them throughout the rest of my journey to change my lifestyle completely and recover from my ED. 

I’ll continue to give updates on my Spartan training progress… Tomorrow I’m going to a free Spartan training workout – which I’m super excited about – so stay tuned for a synopsis of the day’s events!!

 https://www.advocare.com/140913642 

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…Enter the wonders of intuitive eating

Today is a perfect example of how intuitive eating is slowly working to my advantage.Β  I think that one day I will have to diet again, assuming I still want to compete, but while I am learning to have a healthy relationship with food, that whole idea of dieting is kind of being thrown out the window (for lack of better words).

Today I woke up, posted a quick blog about how I’ve been doing with intuitive eating, and headed to the gym. Before the gym I took a l-carnitine supplement (click here for more info on this supplement) and drank 1 scoop of Metabolic Nutrition Tri-pep. When I got to the gym I warmed up with about 10-15 minutes of fast speed-walking, and then it was time to get ready to teach Body Pump. About 10 minutes before body pump I knew I had to eat something and of course I had planned ahead so I had my oatmeal mix (oatmeal + 1/4 cup egg whites + 1/4 cup water + ~ 1oz trail mix) which I didn’t finish – because I ate until my tummy wasn’t grumbling and then had to go teach.Β  I knew it wasn’t the best choice – to wait to eat until the last minute, but I also knew that I wouldn’t have had the energy to teach without eating something – so I picked the better of two evils.

After class I felt a rush of energy and decided to get in a quick back workout. Here’s what I did:10431540_10100692422431887_5202003198178565359_n

  • Superset (SS) x 4 sets – reps were around 15-20 each set: lying overhead lat pulls, seal rows, bent over rows
  • SS x 4 sets – reps between 12-16: Lat pull down (wide grip), seated cable row (tight grip)
  • SS x 4 sets – reps between 12-16: straight arm pull down (using the ropes – hands together at the top, hands at my hips at the bottom), behind the head lat pulldown medium grip
  • SS combo – 1 set: Deadlifts: Deficit for 12, straight leg for 10, sumo for 10.

I would have continued doing more deads but without a belt or straps my forearms were beginning to give especially with all the rows I had just done and body pump prior to that. It was a pretty good workout!

After I was done, I went to my favorite burger place called Elevation burger, where i got a kids burger (1 patty) in a lettuce wrap with onions, no cheese, and tomatoes. Then I headed home and made protein pudding – 1st Phorm CTC protein with a little water to make a pudding consistency (it’s like eating cinnamon toast crunch without the crunch haha!) and I put another 1oz of trail mix in my little container. I started eating the trail mix but stopped because I wasn’t really that hungry anymore.

…. Enter the wonders of intuitive eating.

I’m still learning about all of this, but it’s really becoming somethi97e725c49ab211ddba107acbd7f9b29bng that I can handle on a daily basis. Early I spoke about celebrating the little things, and I think that given my scratchy past with overeating and binge eating disorder, it’s pretty amazing that I’m able to recognize that I’m no longer hungry. A big thing I’ve noticed lately is an increase in my thirst – I’ve been very thirsty lately and I wonder if it’s because my sleep has been off, or if I’m finally recognizing thirst vs. hunger. I know that they say that in the beginning you may notice an increase in your weight at first, and maybe that’s true – but overall I feel good, and I feel like with a new tool for making good choices, I’ll be more likely to make better choices for my overall health as time goes on and as I continue to explore this anti-diet.

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