cooking, Health

Weigh in Wednesday: The Nutrition Plan

So, remember my Under Armour What’s Beautiful Goal? It was to train for my first CrossFit Competition. I had my goal competition debut scheduled as the Gateway Garage Games in September, so I had plenty of time to work on my strength and skill… but then another local competition popped up so I’m going to be actually doing my first CrossFit competition on Saturday! Eeeek! A huge part of me continuing to make strength and skill gains is figuring out my nutrition. If you don’t eat well you can’t perform well.

I’ve been so stinkin confused about my nutrition lately. I had hit a plateau and was really struggling mentally. So, I went to see a nutrition coach. We sat and talked for awhile and he was really supportive of my goals to both lose fat and gain strength. He sent me my meal plan and I spent the weekend shopping, cooking, measuring, and prepping food.


My kitchen was a mad house. So, this new plan is based on Macros. For me it is 45-35-20 Carbs, Protein, Fat. I have 4 high calorie days and 3 lower calorie days. I am eating 7x a day including my night time protein shake before bed. I am eating a lot of the same things over and over, which makes prep work a ton easier. I used my food scale and measured out all the right amounts of each part of the meal.

I also visited with the folks at Supplement Superstore to get all my supplements.

When Monday morning rolled around everything was ready to go! I have a mix of oatmeal, chia seeds, blueberries, protein powder, mixed with water before heading to CrossFit in the morning and then I come home and immediately eat up some breakfast, which includes cinnamon raisin Ezekiel Break French Toast… yum!


Obviously there is a whole crapton of egg whites and a Cytogreens mixture too.

I eat every 2-3 hours with the remainder of the meals being protein heavy and the majority of the carbs being in the early afternoon time. 2 days in and I can’t say I’ve felt hungry or deprived at all. It has been super easy to do and you know what? I’m already seeing shocking results. When I weighed in at our first appointment last week I was at 192. Now – just after 2 full days of following this plan to a T… I’m down to 187.8 – this is the lowest I’ve been in a long time! I think the biggest change was actually eating more, so weird right? We are always taught to eat less to lose weight but thats just not the case. Eat more quality, real, whole, foods.

Let’s hear about your week – Any “wins” you want to share?

 Linking up for Weigh In Wednesday and WIAW!


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  • Reply Aimee June 12, 2013 at 11:14 am

    I see such a change in your body over the past month just from instagram pictures! Whatever you’ve been doing – keep it up!
    Aimee recently posted..No More Pencils, No More BooksMy Profile

  • Reply Emily June 12, 2013 at 11:56 am

    I’m so happy that you’re in a groove! Hold on to that momentum! I really need to step up my game in the food-prepping department. It always seems like a ton of work, but I’m happy when everything is done.
    Emily recently posted..fitting it all in (my fitU review + giveaway!)My Profile

  • Reply Meghan @ TheMeghaMix June 12, 2013 at 12:19 pm

    Woohoo!!! That’s amazing! Keep it up – and keep us posted on your CF competition this weekend. I know you will rock it!
    Meghan @ TheMeghaMix recently posted..Weekly Workout Recap: The 100sMy Profile

  • Reply Alissa @ NJA June 12, 2013 at 12:24 pm

    Glad you’re finding a routine that works for you!

  • Reply GiGi Eats Celebrities June 12, 2013 at 1:43 pm

    WOO WOO! I am happy to hear you’re at your lowest!!! Slow and steady wins the race!!! 🙂
    GiGi Eats Celebrities recently posted..Two Girls, One SmoothieMy Profile

  • Reply Laura @ Mommy Run Fast June 12, 2013 at 2:03 pm

    Wow! That is a lot of weight loss so quickly, congrats!!
    Laura @ Mommy Run Fast recently posted..How to determine the best foods for you- part 2My Profile

  • Reply Mandi June 12, 2013 at 2:27 pm

    Wow! I really don’t think I could be that disciplined when it comes to my diet. The idea of eating something small every few hours freaks me out a little bit… Luckily I’m having good luck with my weight loss so far so I haven’t done much other than substituting thus far. Totally understand getting stricter with the plateau though!
    Mandi recently posted..Healthy Snack IdeasMy Profile

  • Reply Marcia June 12, 2013 at 5:18 pm

    Wow! Great progress so far! Your commitment is paying off!
    Marcia recently posted..FRS Review/GiveawayMy Profile

  • Reply Emily N June 13, 2013 at 8:24 am

    Wow! Congrats on coming up with your new plan and sticking to it. I am sure you will continue to see results!
    Emily N recently posted..Incision Update, Workouts, Work StressMy Profile

  • Reply June 13, 2013 at 8:52 am

    Whoops! I hope the care package I sent you doesn’t send you off balance. Great job! Stick with it sister! recently posted..Belly and Scalp UpdatesMy Profile

    • Reply Courtney June 14, 2013 at 11:12 am

      Oooh! Yay- Care package! You’re the best, thanks for all the encouragement soul mate!

  • Reply Amy @Write this down June 13, 2013 at 9:53 am

    Wahoo for a loss and eating more!!!
    Amy @Write this down recently posted..Weigh In WednesdayMy Profile

  • Reply Lydia June 13, 2013 at 12:46 pm

    So awesome – keep it up girl!
    Lydia recently posted..Weekly workout recapMy Profile

    • Reply Courtney June 14, 2013 at 11:02 am

      Thanks Lydia! You inspire me!

  • Reply Kristen@Change of Pace June 14, 2013 at 5:40 am

    Yay!!! We have it programed in our heads that the less you eat the more you will lose and to some extent it’s true. But when you workout as hard as you do you need calories. It’s hard to believe that unless you see it!
    Kristen@Change of Pace recently posted..Whole30 Day 11, 12, 13My Profile

    • Reply Courtney June 14, 2013 at 11:01 am

      SO true. Dang you modern diet culture for wrecking my mindset…

  • Reply Kristen @ The Concrete Runner June 14, 2013 at 9:58 pm

    Wow Courtney! That’s awesome! Sounds like a great plan that is working! Keep it up! Can’t wait to hear about how your competition goes!
    Kristen @ The Concrete Runner recently posted..wiaw: cruisin’My Profile

  • Reply Carrie June 30, 2013 at 5:31 am

    Awesome! What do you eat on a regular day?

    • Reply Courtney July 3, 2013 at 12:38 pm

      I eat protein powder mixed with oatmeal for a preworkout meal, lots of egg whites and ezekiel bread french toast or oatmeal, then 4 more meals every 2-3 hours of about 4oz protein 3 oz green veggie (I pick green beans) and sometimes some carbs like sweet potatoes or jasmine rice!

  • Reply anyelire August 9, 2013 at 11:50 am

    WooW! its Amazing..

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