It’s no surprise that at 5’4″ I have loose skin from losing over 100 pounds. That kind of weight for anyone is a lot, but for a person my height it truly takes a toll on your skin. While there are things you can do to help loose skin, there’s nothing that 100% prevents it. I’ve been asked about creams, wraps and if I do ab work – no, no and some. Exercises that work your abdominal muscles mostly develop the muscle further, which can help with loose skin, but not like bulking muscle does in other areas of the body, like arms or legs.
Loose skin can make you feel bigger than you are because it takes up space. For me this means I have never been able to get an accurate reading when I’ve had my body fat measured. A few weeks ago I tried the tape measure method where you obviously use a tape measure and take multiple body measurements into consideration – I got a reading of 23%. Well, nice try, but I knew that wasn’t right. At the time I was 140 pounds and again in 5’4″ – I’m also wearing a size 2 pant.
I’ve tried calipers, which similar to the tape methods uses multiple points on the body, but again you’re pinching skin.
After some research, I found the bod pod, which uses air displacentcy. Kind of like a dunk tank uses water to measure this is just as effective and much less mess. There’s only 2 locations in Massachusetts – Weymouth Health Club in Weymouth and Merrimack College, well above Boston. My boyfriends family lives 15 minutes from Weymouth so an appointment there just means a quick overnight with the fam.
For a fee of $59, I would be the proud owner of accurate results that would not only get me on the right mental state because let’s face it loose skin fucks with your head; it would also help me figure out the last 4 weeks of prep. I know I’ve been busting my ass and so does my coach. At 135 and a size 2, I knew I had to be kind of fit – I feel fit, I look for with my gym clothes on. My primary care doctor is even impressed – he met me when I was hanging out over 200, so for him this is as much adventure as it is for me.
Well, I did it. I stopped by on Saturday and it took about 5 minutes.
There are my results. 16.2% body fat. I’m in the ultra lean category, which for this sport is perfect. I may actually have a shot at placing if my posing is on point. When the trainer conducting the test handed me the paper and pointed out what I should be looking at, I legit hand to mouth gasped and started crying and then had to explain why I was crying. He laughed and said “you’re more fit than most of our trainers here!” SATURDAY MADE. Just in time for my refeed on Sunday.
I have never felt more confident in the work I have been putting in, I have never felt like I could truly accomplish something like I do now. Next month I have a consult for skin removal and I can’t wait to bring here the results so she knows what I’m dealing with.
So if you’re interested in getting your body fat measured looked into various methods because one may not work for you. There can also be variance with taping or calipers, so if the measurement is high don’t be discouraged. Keep busting your butt and find a different way to measure your progress.
Being on prep you need to be creative with your ,even if you follow flexible dieting because it can’t be all Oreos and ice cream all the time. I eat a lot of yogurt, specifically Greek yogurt, even outside of prep because it’s a great source of protein and it’s one of the few dairy products that agrees with my stomach. It’s also flexible enough and can work as a dessert.
In college, I developed a sensitivity to dairy – I was tested and it wasn’t a full blown intolerance, but I’ve identified things that make my stomach very upset such as soft serve ice cream, milk and cheesecake. The last one kills me because if you’ve ever been to Cheesecake Factory you know that those are so hard to resist. There are so many possibilities of flavors and styles and now I miss out, but not quite.
A lot of people make protein yogurt or a protein pudding because it has a taste and texture like dessert. This is something I do often and depending on my macros I’ll add granola or fruit to it to round it out and make it more filling.
A few weeks ago, I found mini graham cracker pie crusts at the store and I thought it would be interesting to see how a pro-yo pie would be. My favorite pro-yo to make has cinnamon swirl whey in it and when made with a few other ingredients, it tastes just like cheesecake.
Here’s what you’ll need:
- vanilla extract
- plain Greek yogurt: 5.3 ounce container or 150g
- 1/2 scoop flavored whey – the kind and brand will change your macros
- mini graham cracker pie crust
- Optional items: sprinkles, oreos, whip cream
- In a bowl, scoop your yogurt out of the container. I buy the individual yogurt cups when I make this so it’s easy to measure. I also use fat free yogurt, but you can also use 2% if you need the fat macros.
- Add 3 tablespoons of water to the yogurt and mix slowly. This will thin it out and make it easier to add the whey later.
- Once the yogurt and water are mixed out completely, add a teaspoon or two of vanilla extra. This is more to your own taste. You don’t need a lot, but I like a little more vanilla than most.
- Add in whey. This is completely up to you on the flavor and the amount. When I made this a few weeks ago I used 7g of chocolate chip cookie dough whey because it was the last of the container – I added a little more vanilla. Tonight when I made this recipe, I used half a scoop of cinnamon swirl. So if you want more protein then add a little more whey, but remember to add a little more water because it’ll be really thick otherwise.
- This is the part I usually taste the mixture and decide if and how much Splenda I need to add. Half to one teaspoon is usually enough.
- You can either choose to mix in other things like sprinkles or a crushed up Oreo if you want to, but if you don’t, just scoop some of the mix into the pie crust. Not all of the mixture will fit, but that’s why you have a spoon.
- Set in the fridge for about 30 minutes to an hour. I usually make this the afternoon I know I want it for dessert.
The macros for the basic recipe are: 5.3F/20.5C/28.5.
For the past few weeks I have been talking about what I want to make for my birthday breakfast. To me, my birthday is just any other day, except I had a little more fun with my food. I had been bouncing the idea around of making frittatas because 1. I love eggs 2. I need an excuse to use my mini baking pans and 3. I had feta in the house and I wanted to be creative with it.
So after talking with a woman I follow on instagram – @paleobailey – about how she makes hers because hers look amazing all the time. I decided that I needed to definitely incorporate the feta into my frittata, I wanted it to be a leaner frittata – so heavy use on egg whites and somehow bacon needed to be on my plate, whether in or out of the frittata.
Since my boyfriend is home for the week I thought this was a great time to experiment and get his opinion – he even helped chop and weigh out the veggies!
Below is the recipe I used to make mine. Keep in mind your add ins can be 100% optional and therefore will change your macros for your meal.
What You’ll Need
- mini baking pan
- cooking spray
- 1/2 cup egg whites
- 1 whole egg
- 25g cubed tomato
- 25g bell pepper
- 20g sweet onion
- 25g sliced mushrooms
- 40g spinach (half a serving if using Dole brand)
- 14g of feta
- Pre-heat the oven to 350 degrees.
- Chop up your veggies and other adds as necessary. I picked these amounts for my veggies based on what I had in the fridge and the volume I wanted for the pan I was using.
- Measure out your egg whites and add to a bowl. Crack 1 whole egg into the bowl and beat with a fork until blended.
- Slowly add veggies to your egg bowl. I added mine one veggie at a time so I could blend them in and prevent splash of egg on the counter.
5. Spray your baking dish with cooking spray so that it’s covered. If you don’t use enough the veggies that are in your egg mixture will stick and the whole frittata won’t come out of the pan easily.
6. After your veggies are mixed well, pour your egg mixtured into the baking dish. I took a fork and moved some of the veggies around so that they were a little more even in the throughout the frittata.
7. I decided to not mix the feta into the frittata, but to add it on top. If you don’t like feta, you can use any other cheese you do like. I would suggest something shredded so that it melts evenly.
8. Bake frittata for about 15 minutes. To check, poke it with a fork and see if it comes out clean. I tried to poke mine where there wasn’t cheese so I could get a cleaner reading. Depending on your oven, it may take more or less time.
I paired my frittata with a flax and oat pita and a slice of peppered bacon because it’s my birthday and I wanted bacon. One slice won’t hurt, half a pound may not be a good decision.
The macros for just the frittata were 6.7F/7.6C/22P. Macros for the whole meal were 14.7F/15.6C/33P
This was a lot easier than I thought it would be to throw together and the egg whites held really well. My concern was that many frittatas use whole eggs and even quiches uses milk and/or cream cheese to make them fluffy and for binding. I thought this fluffed up a lot and held together perfectly – no complaints at all!
I think we’ve gone over that I love food and I think it should be fun. Breakfast is one of my favorite meals of the day and I’m glad that I had the chance to try something new. It was also nice that my boyfriend was home and I could have him try it too.
I hope you have a chance to try this and even make your own variation with different veggies and mix ins. There is so much potential with eggs and especially with something like this!