A Full Day of Eating; ‘Peak Week’ – 1 Week Out from the Bikini Stage

This isn’t going to be the prettiest diary of food, but all people are ever exposed to on the Internet or in magazine articles about ‘peak week’ are multiple versions of fundamentally the same diet. My macros aren’t high, but hopefully it shows you both an alternative to tilapia and asparagus 6 times a day as well as how you can make the best of poverty macros! Please remember, I am one week away from the bikini stage, this is not a sustainable diet!

Breakfast – 245kcal; 30p, 16c, 9f

1 pot of banana fosters Elli quark mixed with caramel Walden Farms syrup and 40g cookie dough favored G Butter, alongside a cup of black coffee, 2g salted caramel Slap! BCAAs, a multi-vitamin and a fish oil capsule.

Lunch – 120kcal; 22p, 10c, 2f * the 2g BCAAs I drank to facilitate protein synthesis as protein content was less than 25g

1 packet of Miracle Noodle fettucine, rinsed and sauted with 114g zucchini discs, 70g sliced mushrooms, 1 tsp ground cumin, 52g cooked chicken, 15g sugar free G Hughes maple brown BBQ sauce and 2g salted caramel Slap! BCAAs.

Pre-workout – 234kcal; 30p, 23c, 2f

1 Flatout original wrap with 40g iceberg lettuce, 80g arugula and 45g G Hughes sugar free hickory BBQ sauce, rolled into a wrap alongside 180ml vanilla Muscle Egg.

Pre/Intra workout – 16kcal; 4p

(4g Prosupps mixed berry BCAAs and 5g Musclepharm creatine monohydrate drunk pre/intra-workout).

Post workout – 279kcal; 31p, 30c, 4f

40g quick cook oatmeal cooked with 50g grated zucchini, 1/2tsp cinnamon and baking powder alongside a blended protein shake of 32g Dymatize whey isolate (chocolate coconut flavor) and 200ml refridgerated black coffee.

Pre-bed – 234kcal; 30p, 20c, 9f

180g non-fat greek yoghurt mixed with 100g blackberries, 2g unsweetened shredded coconut and strawberry Walden Farms syrup alongside 40g brownie batter G Butter.

I also drank 4 liters water, 2 cans Aquafina mango fizzy water, 1.5l Trader Joes lime fizzy water and 1 cup Teabella carrot cake flavored tea.

Total macros for the day – 1,172kcal; 146p, 99c, 25f. My prescribed macros for the day were 1,205kcal; 145p, 100c, 25f. Seeing as protein and carbohydrates are both 4kcal per gram, I left my macros as 1g over on protein and 1g under on carbs.

Next time I do one of these, it will be accounting for more calories than this!

Benchpressingbaubles, x

How to Maximize Minimal Calories

I am in no way advocating low calorie lifestyles. Just wanted to put that out there. Disclaimer down… let’s be honest, there are times for all of us that we want to drop a couple of pounds (and some of us decide to get as lean as possible and waltz about in a glittery bikini)! Unless you are consuming incredibly few calories, dieting does not have to be synonymous with bland, boring or monotonous. Being a foodie and, also, being in a calorie deficit for the past six months, I have developed a few tips on how to maximize minimal calories and am pretty well informed about low/no calorie flavoring options!

1. Think volume. I bulk up all my meals with tonnes of volume. I start most my savoury meals with a salad base and build from there. My favourite salad staples are different lettuces, cucumber, shredded cabbage, red peppers and celetry. It doesn’t have to be salad based either, I add mushrooms, zucchini and broccoli to a lot of meals too. You can grate/spiralize a lot of vegetables and either substitute your regular carbohydrate source for these, or reduce your regular carbohydrate and incorporate the veggies. For sweet dishes, I also add fruit or veggies to bulk out meals. Grated zucchini in oatmeal adds lots of volume, with minimal calories. Berries are low calorie fruit that can add bulk to a meal too. I also blend protein powder with ice and mix water into yoghurt to make it stretch that little bit further!

2. Think texture. Eating meal upon meal of ‘soft’ food only makes you crave the crunch of chocolate and pizza. Ensure your meals have different textures – even popping something under the grill gives your meal a crispier texture. I do this all the time with flatbreads and omlettes; even oatmeal!

3. Think herbs and spices. These have very minimal calories and spicing your food will make a world of difference. You don’t have to eat plain chicken if you don’t want to! My favourite herbs are fresh cilantro, mint and basil. Dried herbs, I tend to use an Italian herb seasoning. Spices; cumin, smoked paprika, BBQseasoning, fajita seasoning, nutmeg and cinnamon. There are an abundance of herbs and spices out there!

4. Think condiments.

I am a big fan of flavor. Here are my top 0 calorie sauce choices:

  • French’s yellow mustard
  • Fresh Market Sirarcha mustard
  • Frank’s red hot sauce
  • Frank’s buffalo sauce
  • Walden Farms dressings
  • Taco Bell mild sauce
  • Tabasco
  • Sicilia lime juice

Here are my top 10kcal and under sauce choices:

  • G Hughes sugar free BBQ sauce
  • Heinz reduced salt/sugar ketchup
  • Fresh salsa
  • Jardin’s street taco sauces

Here are my top sweet sauce choices:

  • Jordan’s Skinny Syrups
  • Walden Farms syrups
  • McCormick extracts
  • My Protein syrups
  • My Protein flav drops

5. Think flavored drinks. I brew herbal tea and refridgerate it. I also drink lots of sparkling water and green tea as well as decaf flavored coffee. I try not to drink too many diet sodas, but these can also be great to cure cravings.

6. Think adapatation, not deprivation. If you want a pizza, make a lower calorie version. Use a flatbread or a wrap, add your own sauce and toppings and you will easily cut the calories in half. I bet it tastes better too! Use the Internet to search for lower calorie alternatives or options. As I’ve said before, don’t focus on what you are missing, it will only leave you feeling like you are dieting.

The dieting world CAN have flavor and the dieting world CAN be pleasurable.

-Benchpressingbaubles, x