I am heading into my 7th week of prep for the Vancouver Pro Am bodybuilding show, and still have 6 weeks to go (July 10th could not come fast enough!!) As much as I LOVE seeing how my body can change through diet and some hardcore exercise (aka SO MUCH CARDIO), I still have the urge for a major calorie splurge every now and then. With the way my willpower is set up I don't give in to my sweets cravings...I find creative ways around them ;)
I have met lots of fellow competitors who "flexible diet" their way through prep without any food restrictions, which in theory seems like a GREAT idea right!? Everybody has a method that works for them, and its all based on individual preference and training style. What works for some may not work for others. I don't "flexible diet" for competition prep; that just ain't me. I hate numbers and counting (math is hard) and I have a feeling that I would really push the limits on what "flexible" means. I like to have my meals planned out by my totally awesome coach/nutritionist (Jennifer Weintz) so I can shut my brain off. I like the simplicity of it because prep is hard enough as it is, and I don't need to be doing math calculations in my carb depleted state. I prefer to eat clean, whole foods and try to make them as exciting as possible! I am eating for my goals, and although it is super strict, it is only temporary (this prep will be 13 weeks total). I know my body responds well to this, having competed 3 times previous, and I am not wanting to change what I know will get me to shredded cheddar status (mmmmm cheeeeese). I will however use a flexible diet approach when "reverse dieting" to make sure I am not increasing my calories too quickly, but I won't go into too much detail right now...reverse dieting is a blog post for another day.
I have found that when I cut out sugar, my body no longer craves it but theres this thing called PMS that turns any sane female into an absolute chocolate FIEND!! This little gem has gotten me through the worst of PMS cravings without the guilt of eating an entire McCain "Deep n Delicious" chocolate cake to myself (it tastes pretty comparable considering the macro breakdown is only 249Cal 8g fat 11.5g carbs and a whopping 40g of protein!!!) Keep in mind this isn't something I eat on a regular basis during prep, but if my body is screaming for something decadent, it hits the spot without getting me too far off track.
This recipe takes two minutes to whip together and around 45 seconds to "bake". Heres what you need:
1 scoop chocolate protein powder
1 tbsp kraft light PB
1 oz unsweetened almond milk
1 tbsp cocoa powder
1 tsp stevia
1 egg white
1/4 tsp baking powder
Whisk together all ingredients and then transfer into a microwave safe coffee mug with a light coat of cooking oil. Pop in the microwave for 45 seconds - 1 minute (depending on your microwave) and ENJOY!!! All the chocolately, cakey goodness without the hassle, clean up or the guilt!