⬅️ Swipe left for macro-friendly options at @redrobinburgers. This is one of those places where menu options are higher in fat than you might expect. For higher fat and lower carbs, you can do bunless burgers, salmon, or a Cobb salad. It's much more difficult to find low-fat macro-friendly options (here and at many other restaurants). 📨 Send me requests for your favorite restaurants or meals. #MacroFriendlyAF ------- General disclaimer about eating out: beware of extra calories not included in the nutrition data. This can happen when meals are not pre-portioned or when ingredients are never actually measured. You might think you are getting 100g of something but in reality there are 200g on your plate. Since fat has 9 calories per gram, calories from extra oil, butter, dressings, and sauces can really add up. If your food seems greasy, there might be extra fat that isn't accounted for in the nutrition data. ------- General tips for eating out: overestimate and track an extra fraction of a serving OR ask for modifications (e.g. light on oil or butter, dressing on the side, etc). Remember that the key with flexible dieting isn't to stress over hitting your goals to the exact gram. Just be mindful and realistic. ------- Read my article on Bodybuilding.com for more tips: bit.ly/iifymornah or just Google 6 Reasons to Stop Tracking Your Macros ... just make sure you click on mine at Bodybuilding.com and not the copycat one that's on another site. 🔥
I still have more requests that I need to get to for these. 😊 Check out #MacroFriendlyAF to see them all so far. ⬅️ Swipe left for macro-friendly options at @rubytuesday. They have a Fit & Trim menu, which is great if you want an easy meal without having to customize, but they also have some great protein options (like steak and tilapia) that can be paired with fibrous veggies, a salad with little/no dressing, and/or a baked potato if you are looking for more carbs. You can ask for no oil to reduce fat content; you can see in the pictures that the veggies are very oily even though the nutrition data says otherwise. I didn't list the published nutrition data for the veggies here for that reason. Also, apparently some restaurant locations have spaghetti squash for a side too! Usually it's rice pilaf instead. 📨 Send me requests for your favorite restaurants or meals. #MacroFriendlyAF ------- General disclaimer about eating out: beware of extra calories not included in the nutrition data. This can happen when meals are not pre-portioned or when ingredients are never actually measured. You might think you are getting 100g of something but in reality there are 200g on your plate. Since fat has 9 calories per gram, calories from extra oil, butter, dressings, and sauces can really add up. If your food seems greasy, there might be extra fat that isn't accounted for in the nutrition data. ------- General tips for eating out: overestimate and track an extra fraction of a serving OR ask for modifications (e.g. light on oil or butter, dressing on the side, etc). Remember that the key with flexible dieting isn't to stress over hitting your goals to the exact gram. Just be mindful and realistic. ------- Read my article on Bodybuilding.com for more tips: bit.ly/iifymornah or just Google 6 Reasons to Stop Tracking Your Macros ... just make sure you click on mine at Bodybuilding.com and not the copycat one that's on another site. 🔥
Posing and flexing in this first picture. Swipe to see unposed flex version and then real-life noodle version. As a drug-free athlete who is 102% ectomorph, this is my reality. Muscles are only remarkable when I'm A.) flexing or B.) super lean. So let's bring on the shreds 💪🏼💪🏼💪🏼
Average daily carb intake goal on this vacation: 240g Average daily carb intake goal now (less than 2 weeks later): 193g ------- My weight doesn't change much in response to changes in dietary intake. This means I can eat A LOT in my offseason but I have to eat WAY less during prep. ------- Just a little reminder that everyone is different. Don't do what someone else is doing just because it works for him/her. Although energy balance is simple math in theory, internal energy regulation systems are complex and not always predictable. ------- 📸: @timmoorephotographer 🌸
Guys, my sister @babymolly graduated from NYU!!! So proud! ✖️Only athlete ⚾️ in the NYU Global Liberal Studies program ✖️First home run in NYU varsity softball history ✖️Former intern for PR Consulting, Man Repeller, and the Hillary Clinton campaign ✖️NYU Athletics employee ✖️Babysitter to two cuties ✖️New York Law School student starting this fall! ⚖️ #whatlikeitshard ------- If you have to ask whether you can handle it, you can't. - Tim Grover
This is my 6th year working in research. I am incredibly passionate about making scientific progress, and I understand that research studies are one of the best tools to do this. ------- Unfortunately the results of studies are often either 1.) unjustifiably taken as truth or 2.) completely misinterpreted. We post quick recaps of single studies all the time without discussing other studies' findings on the same topic (and often without correctly explaining the study of concern). ------- It isn't enough to read one study or to read one person's summary of one study. For our own sake, we need to zoom out and look at the bigger picture. We need to be critical thinkers. 🙏🏼 ------- 📸: @luisx_com
Second video is up! In this video I discuss factors to consider when going on vacation during contest prep and how I implemented a flexible dieting approach during my vacation to Europe. Link in bio. 🎥 ------- Many people will not agree with my approach, but, as you may know, I feel strongly that health is a balance and not an extreme. Additionally, many common contest prep tools and rituals are unnecessary. ------- ✅ Science always wins. ✅ Mental health is a part of overall health too.
Let's do forever. 👸🏼🐺🤴🏻
2.5 weeks into contest prep. Unless fat cells are physically removed (like via liposuction), we can't choose where we lose fat (i.e. fat cells shrink) first. My chest always leans out first. 🙄 Weight is down ~3 lbs total but fluctuating a bit as I'm still jet lagged and getting back into normal routine and drinking enough water. @ampedfitness727 sorry for putting all my crap in the sink.
Overall dietary intake is more important than intake at any one meal. Here's a sample of what I ate on vacation last week. In contest prep, my current goals are to lose fat and maintain overall health. Because I am in a caloric deficit, I need to be extra careful about getting adequate nutrients. However, you can see that I left plenty of room to enjoy some local specialties and to celebrate my engagement. 👸🏼 (I drank a few times too 🥂)
My master's thesis was on dietary inadequacies in children in South Africa, but as I'm reading through the journal article and my original thesis submission to prepare to discuss the project with a few people tomorrow, I'm realizing that it's relevant to anyone who practices IIFYM or flexible dieting. ------- The average macronutrient composition of the participants' dietary intake was within the Acceptable Macronutrient Distribution Ranges. Essentially these kids are doing just fine with hitting their macros. However, their energy intake and their intake of several micronutrients did not meet the recommendations set forth by the IOM. So their intake is not high enough to reach their goals (optimizing growth and nutrition), and their food choices do not allow for adequate micronutrient intake. The top 10 sources of calories in the sample were: sunflower oil, savory snacks (like potato chips), brown bread, fries, porridge, bologna, white bread, noodles, mayonnaise, and carbonated cold drinks. ------- More research is needed on factors influencing food choice in my study population, but I suspect that many of the children in my study have limited access to nutrient-dense foods. Having complete control over your diet is a luxury. Don't take it for granted.
Back from vacation and 2 weeks into contest prep. While traveling, I ate chicken, fish, vegetables, eggs, salad, rice, and potatoes. I also ate chocolate, ice cream, pizza, croissants, fried chicken, crêpes, bread, cheese, candy, and juice. I haven't touched a food scale or a weight in over a week. We walked and biked so much that I dropped over 2 lbs while away. I anticipate my weight going back up a bit as life returns to normal. I'll post more about my flexible dieting approach later. For now it's time to get caught up on work and get back to the weights. 💪🏼
I love tracking everything I eat because I LOVE sticking to a budget. Even though it's not the same as budgeting macros, here are some of my tips for sticking to a travel budget: ✖️ Search flights to/from multiple airports. We drove from Tampa to Orlando because it was so much cheaper to fly out of Orlando. I also noticed that London to Orlando had a much cheaper option than Paris to Orlando, hence our upcoming visit to London. ✖️ Investigate all modes of travel. Plane tickets from Paris to Dublin and Dublin to London were actually cheaper ($35-$50 a piece) than train tickets for the dates I was looking into. ✖️ Be flexible with dates and times. This is KEY. The alternative is to be flexible with budget, and that's what we're trying to avoid. Back in November I searched Google flights to find the cheapest possible dates to visit Paris. ✖️ I usually check hotels just to get an idea of what's available, but almost every single time we travel I find an @airbnb that's cheaper than a hotel. ✖️ Set aside money every week or month for a travel fund. There's a whole world out there. 🌎 It doesn't matter how much time or money you have; what matters is how you budget it.
We ate dinner in total darkness tonight at Dans Le Noir restaurant! Absolutely insane sensory experience. I didn't get a picture (phones and cameras had to be locked in a locker), so here's a picture of my breakfast before we did a bike tour at Versailles. 😊 But at Dans Le Noir, we each had to hold onto the person in front of us as we entered the eating area in a line of customers, and we were directed where to sit by voice and by which way the person in front of us was moving. ------- Once I reunited with Michael by the sound of his voice and found that he was in fact across from me, my anxiety went from about 95% to 50%. Then the real fun came with the food. I had to feel around for my silverware and try to stab or scoop up whatever was on my plate. I missed a few times and made somewhat of a mess touching my food with my hands to try to figure out what it was before I tasted it. ------ As some of you know, I started contest prep a week and a half ago, and I use a flexible dieting approach. That means that I track everything I eat. When I get back home, I'll make a video explaining my usual approach in more detail, but for now I'll just mention my approach tonight: I relied mostly on taste to track my food intake. Chewy? Protein. Starchy or crunchy? Carbs. Oily? Fat. As for portion size, I had to try to estimate how much I was eating based on how many bites I took and how full I was. I still have no idea what size the plates were. Portions are very small here in general, so limiting calories is not really an issue. Reaching a specific target macronutrient composition, however, is much more difficult. ------- At the end of the night, we were shown pictures of the meal we had eaten. Some foods were easily identifiable, like lentils or sunflower seeds, while others, like mashed celery root with vanilla, were impossible for me to figure out. I had tasted baked apple in the dessert and assumed the ice cream was sour apple, but it was actually grapefruit sorbet. Overall, however, it was surprisingly easy to identify macronutrients by texture alone. Such an interesting experience!
At the age of 20, I graduated from college in this city. Life was a race that I could not wait to win. As I write this, I am wise enough to understand that my age is irrelevant to my story. Each day is simply another chance to make a positive impact. There is no race. There are no winners. There is a world full of opportunity and the urgent need for human intelligence to create scientific progress. _______ Thank you all for the well wishes on my last post! 😍
Subscribe to my YouTube channel; I upload a new video every 25 years. Jk, I'm making my second video when I get back home: contest prep on vacation and true flexible dieting. 💁🏼 #FlexibleAF
Update: @sourcewellnutrition bars are DELICIOUS. They have prebiotic corn fiber, but they also have protein crisps, so imagine a texture somewhere between a Quest bar and a Hershey's Krackel bar. ------- My favorite flavor is the chocolate chip cookie dough, which is actually one of the flavors sweetened with stevia only (not sucralose). The dark chocolate chips in there just make it unbeatable. 👌🏼I took pictures of each one so you can see: second picture is chocolate chip cookie dough; third is birthday cake; fourth is cookies and cream, snickerdoodle, and peanut butter. Each flavor is spot on and true to its name with the signature @sourcewellnutrition texture. ------- Macros: 9f/23-27c/20p with 11-12g fiber and 2g sugar. ------- Next time you guys hear from me I'll be in Paris! Did you know I moved 4,500 miles away from my family to live in Paris when I was 18 years old? And now I live only 3 miles away from my parents! 😂 #YOLO
Here is a relaxed test shot by @luisx_com to illustrate what is a comfortable body weight and body composition for me. At 5'5, 125 lbs puts me at a healthy BMI. Although I ventured up to 135 lbs in my offseason, 125-127 lbs seems to be a comfortable weight for me. Note that my weight throughout the day and at night is actually several lbs more than this, though. ------- Can you believe that I spent years of my life aiming to be 100 lbs or less? ------- Finally reaching a healthy weight and body composition has: ✖️ Improved hormone levels, ✖️ Blood sugar levels, ✖️ Blood pressure, ✖️ And digestion ✖️ Reduced stress ✖️ Made my workouts more enjoyable ✖️ Made my hair healthier ✖️ Cleared up my skin ✖️ Optimized my immune system ✖️ Decreased thoughts about food and my appearance ✖️ Increased thoughts about everything else ✖️ Increased energy levels ✖️ Improved my quality of sleep ✖️ Allowed me to be happier, ✖️ More productive, ✖️ And more helpful ------- Imagine how my quality of life could have improved if I realized the impact of those 25+ lbs sooner. ------ On one or more of my social media accounts, I will be sharing progress pictures of myself losing weight throughout this contest prep. I will be very transparent about the side effects that occur throughout the process. ------- 💫 Dieting is a means to an end. It is NOT a way of life.
Of the 86,400 seconds in a day, you might get 1 or 2 that are truly remarkable. And isn't that enough to want to see what the next day brings? ------- Going to be in Europe this Tuesday until next Tuesday, and I'm going to miss my baby puppy sooo much! Excited to show Michael all my favorite places and visit some new ones too, though! 💘🐶