Breaking The Plateau
Let me start off by stating that I have an estrogen hormone imbalance. I'm working with my natural medicine doctor to take care of this and one of those things happens to be weighing myself twice a day. It sounds like a lot, but it has helped me out. Also, I workout 5 days a week and my bloodwork shows my dedication through athletic biomarkers. My big problem is that the high estrogen levels, aside from making me more prone to getting cancer, keeps the fat on.
With this new way that I'm handling things: only organic produce (reduce chemicals), no grain, no sugar, lean meats/seafood only, various daily supplements, daily chia seed and purple juice (not grape) drink, and a tonic from the doctor - - Sometimes I still hit a plateau.
For a quick reference for my workouts, I do a 40 min/20 min weightlifting/cardio workout mostly. My goal over the last few years has been to get to the point where I could enter a bodybuilding competition.
Chest and Triceps/Elliptical
45 min Elliptical
Back and Biceps/Elliptical
Currently, I usually have my Green Smoothie for breakfast, Salad for lunch, and Meat and Veggies for dinner. If I need a snack, I try to reach for nuts, sunflower seeds, or a pear. When I find myself plateaued for 2-3 days, I have to switch things up. Here is what I make when I plateau. I do it for 2 days.
Green Smoothie - For Breakfast
4-5oz Fruit or Berries (I use frozen so they don't go bad)
1 handful Broccoli Sprouts (broccoli sprouts have an enzyme that helps regulate estrogen)
1 scoop Schisandra Extract Powder, Organic (the scoop looks to be about 1/4 tsp)
1 TBSP Apple Fiber
10 grams MCT Oil
1 scoop Super Greens Powder (I use Country Farms brand - $14.99)
1 scoop Whey Protein Powder, either strawberry or vanilla
If fruit is frozen, microwave for 1 minute so it will blend better.
Add in all the stuff to your blender. I use a bullet blender and drink it right out of the container after I'm done.
Blend everything together until smooth.
Consume and then wash out your blender.
Calories 373, protein 34g, fat 12g, carbs 36g, fiber 12g
NOTE: You can use whatever green powder you want, but try to get something with veggies, fruits, mushrooms, probiotics, and microgreens. That's how you get the best bang for your buck.
Quick Egg Drop Soup - For Lunch
1 TBSP Chicken Base
1 tsp Apple Cider Vinegar
Spices, to taste: Garlic Powder, Hot Paprika, Turmeric, Parsley, Black Pepper
Use a 20oz mug to make this. Get some water boiling in a kettle while you get the rest ready.
Mix the egg, chicken base, ACV, and spices together.
Once the water is boiling, add it into the mug and stir. The hot water will cook the egg.
Sip this soup for lunch. If you want something to go with it, try a piece of cheese or a 100-calorie pack of almonds.
Calories 102, protein 6g, fat 6g, carbs 6g, fiber 0g
Bacon & Spinach Stuffed Portobello Mushroom - For Dinner
1 Portobello Mushroom Cap
1/4 cup Mozzarella Cheese
Bacon Bits (the real kind)
Preheat the oven to 425F.
Rinse your portobello and place it so the gills face up in a small baking dish or pie pan.
Add a tsp of olive oil over the gills. It's not a lot, but we will add more.
Make a solid layer of spinach.
Add mozzarella cheese. If you want, you can also add in some spice like oregano or thyme or whatever sounds good to you.
Top with bacon bits. I just add a small handful from the bag.
Drizzle a little olive oil over this - not too much, maybe 1-2 tsp.
Bake for 20 minutes or until mushroom is soft.
Calories 259, protein 14g, fat 22g, carbs 7g, fiber 3g
I know what most people think - this isn't enough food. Guess what - you have to make a food adjustment to alter the weight plateau. Doing this for 2 days is fine. You get 734 calories during the day, unless you have something additional like nuts or a piece of fruit or cheese. I like to have the prepackaged 1oz cheddar cheese with lunch. After dinner, I like to have a pear. So for the cheese that's an extra 90 calories and the pear is an additional 110. That brings my caloric intake up to 934.
After the 2 days, resume your eating as you were - don't eat extra. Don't stop working out when you do this. If it's a workout day, get your ass to the gym. Need an additional snack? Try sunflower seeds. It's a snack you have to work for. Also, keep your water intake high.
Remember that this is for people who are in a similar situation that I'm in. If you do not have high estrogen levels, do not try this. If you have questions, ask your doctor. If you think you might have a hormone imbalance, ask your doctor for full blood work and a Dutch test (for hormones).