Muscle Building Muesli
- andreahbradley
- Feb 3, 2015
- 3 min read
There are two versions of this powerful (and yummy) dish that I use for myself and clients.
One I call “Muscle Builder Muesli”, and the other I just call “Just Muesli” haha…I know, creative genius!
I’m eating the muscle builder version these days as I’m working to GROW my muscles. Grow your muscles?! Yup, don’t freak – growing muscles is part of the master plan for major hotness – follow along and you’ll get it. Muscle = shapely hotness.
Post baby, the general physique process I followed was:
1) get to a maintenance weight I felt comfortable with (through nutrition), then
2) switch gears to muscle building (after being retrained physically to undertake more weight lifting).
Some folks like to do the muscle building first to use the extra fat stores for their build, but if I’m honest with myself I know I don’t feel comfortable sporting around a lot of excess fat. Most of my clients are the same. So we get to a healthy maintainable weight that they feel (and look) great at THEN we go into beastmode build! (aka hot shapely awesomeness!!).
Here's a peak into how this process looked for me...
Far left 1 week post baby, middle pic after fat loss (2 months post baby), far right in muscle building mode (6 months post baby)!
OK, back to this muesli I’m eating. I eat most of my carbs around my workout to maximize my growth. This means that I eat high carb-low fat, before my workout, in my post-workout shake, and in the first meal or two after my workout. I’m eating about 7 times at day right now. Sounds like a lot, it is, but that’s the topic for another blog.
My first post workout meal is this Muscle Builder Muesli that packs 33g of protein, 100g carbs & 6g fat. Yup 100g of carbs. Boom! As my friend Busy Mom Gets Fit says “You gotta eat to grow!” I have to say my legs are looking pretty darn hot these days.
Sound like a fit gal secret you should try?
Honestly, if you feel you need to lose 10lbs or more to be at a comfortable maintenance weight, please don’t fuss over nutrient timing like I just described. Instead, focus on the basics like portion control, balanced eating ALL DONE WITH consistency (both in your workouts and nutrition). To get to my “everyday fit”, those are my fit gal secrets, not this nutrient timing thing. I too often see clients fuss over details when they are missing the big picture. They get worry lines instead of lasting results.
Think of it like this: When you’re learning to golf, it’s best to just focus on learning how to hit the ball relatively straight, most of the time. Trying to get fancy with your swing before you’ve mastered the basics will have you missing the ball, not getting a hole in one! You're more likely to get frustrated and quit golf all together.
Mastering the basics of nutrition takes time and consistent effort. Period.
As for the yummy muesli recipes, here are the two versions:
Recipe photo & inspiration from Nutritionist In The Kitch
1. MUSCLE BUILDER MUESLI (530 calories 100g carb, 33g protein, 6g fat)
1 cup of low fat plain Greek yogurt
1 tbsp honey
1/3 cup muesli
1 banana sliced
½ cup strawberries slices
1 tbsp chia seeds
Mix all ingredients and enjoy.
2. JUST MUESLI (250 calories 30g carb, 25g protein, 3g fat)
1 cup of low fat plain Greek yogurt
1 tsp honey
2 tbsp muesli
¼ banana sliced
¼ cup strawberries slices
1 tbsp chia seeds
Mix all ingredients and enjoy.
Work with Coach Erica in our Power Prep or Lifestyle Fit Program!
Erica is a busy mom of two kids, CEO of GORGO Women’s Fitness Magazine & spent 10 years working in corporate finance. She trained for both of her Pro titles and championship wins while working full-time at a corporate job and balancing family life. Erica fitness models for various magazines including Oxygen.
Comments