Barbados’ “Grand Kadooment” carnival is a mere two Mondays away. Many of you aren’t ready. I know. I see you. You’ve been trying, failing. Spinning your wheels. I know the struggle, friends. I’ve lived it.
It’s not too late though. We’ve got some tips and tricks to bring you down 5 to 15 pounds. Are you ready?
Okay. Here are the secrets. For the next 13 days, we’ll be eating like this:
10 calories per pound of bodyweight (9 calories per pound, if your waist is over 35 inches… as a large percentage of that weight will be fat; which burns very few calories at rest).
For a 170 lb (fe)male, that’s 1530-1700 calories per day.
You can opt to spread this out over 3 or 4 meals over the course of the day… five if you’ve the time, inclination, and/or usually have the urge to snack late at night.
0.75-1 gram of protein per pound of bodyweight.
For the 170 lb (fe)male, that’s 128-170 grams of protein per day.
Increase calories consumed from healthy fats to 20% of daily calories.
For a 170 lb (fe)male, consuming 1530-1700 calories per day, that’s 34-38 grams of fat
Restrict starchy carbs and sweets to 50 grams total… consumed immediately after exercise.
All other calories? Allot that to green and cruciferous vegetables!!
This may be a no-brainer but: EXERCISE DAILY GATDAMMIT!
It doesn’t need to be anything over the top. I’d alternating between a high-intensity, short-duration exercise on one day, and a long-duration low-intensity exercise on the other.
That could be as simple as 50 burpees on one day, and a 1 hour walk on the other day… alternating from day to day til Crop-Over.
If you’re already moderately active, try adding a new activity for one or two additional days per week. Bootcamp is a good choice.
Hey all! It’s September 16th… 7 days before my birthday. September, for me, is my ‘peak month’: i.e. the month where I push myself extra hard to be in peak form, so I can celebrate my birthday in my best shape ever. As such, my diet gets extra tight at this time.
1 cup vanilla protein powder (Or plain if you prefer a milder taste)
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 cup apple juice
Water (as needed to achieve correct consistency)
Pam Cooking spray
1 sexy toothpick
Add rum to raisins… and allow the raisins to soak (covered, and
Drain the Raisins, and save the fluid for later use.
Add all dry ingredients to a bowl and stir evenly.
To the dry ingredients add apple juice, the rum-flavored fluid from the
raisins. Stir until evenly mixed. (NB: If the mixture isn’t moist
enough, add just enough water to achieve the desired consistency.)
Cover the mixture, and let it sit for 20 minutes.
Fold in the raisins by hand, until they are just about evenly distributed.
Next, grease a flat baking pan with cooking spray.
Using a spoon, start dropping the cookie dough onto the baking pan.
Pre-heat oven to 350 degrees.
Place baking pan into oven, and bake cookies at 350 degrees for 15 minutes.
When the 15 minute timer goes off, poke the middle of one of the cookies
with a toothpick to assess doneness. The toothpick should come out clean. (NB:should it not be clean, turn the oven off and let the cookies sit in the still-hot oven for 5 minutes more).
Let cookies cool for 10 minutes before removing from baking pan.
Stuff yourself without losing your abs. 😀
And Happy Birthday to all of your Libras and Virgos out there!