Category Archives for "Mash Potatoes Nutrition"

Losing 7 lbs in 7 Days and Get Stronger! by Emily Drew Mash

Whether you want to lose weight, gain weight, or get jacked, check out the “Mash Eat What You Want Program” for all of you Nutrition needs. Check it out today at the link below:

==> The Mash Eat What You Want Program

I lost 6.8 pounds in just 7 days AND got stronger.

Rock

Sounds like an infomercial, I know. But it’s true. It happened. Here’s how…

I came across this article in Muscle & Performance magazine 5 Ways to lose 10 Pounds Fast by Anthony J. Yeung. “Use these last-minute strategies to ((safely)) drop double digits in just a week.” Sounds too good to be true, but just maybe it actually works. After reading the article about 3 times I decided it did seem safe, not overly time consuming, and challenging. I’ll give it a try…And really, what do I have to lose but weight…and well, and gains. But, for just one week it was worth a try.

{I tried to find this article online to post a link, but after about 20 minutes of searching, GOOGLE and I gave up. If you find it, feel free to share the link in comments.}

Here is the gist: All of the summaries below are direct quotations from the article.

1. Carbs only after training. Stick to clean carbs and limit them to the window immediately after you blast your body with heavy strength exercises and/or cardio. (Note: do not carry this approach beyond this one-week window).

2. HIIT and Heavy. Use fat-torching circuits that target all your muscles simultaneously…and choose high intensity interval styles of cardio rather than spending long hours on the treadmill. Shoot for a total of 10-15 intervals per session.

3. Intermittent Fasting. Skip breakfast for the next few days and eat your first healthy meal of the day in the afternoon…fasting leads to a significant amount of weight loss, without adversely affecting metabolism.

4. Take Fish Oil. For the next week only, significantly boost your fish oil intake to 1 gram per 1 percent of body fat, up to about 20 grams in three to four separate doses.

5. Drink Coffee or Green Tea. For breakfast, during your intermittent fast, drink coffee or green tea without any cream, sugar or extra flavoring.

And here is how it actually played out…and how I lost 6.8 pounds in 7 days.

1. Carbs only after training: this implies that you do already follow some sort of training program, which I do. I follow a power building program (more info below) which is 6 days on, 1 day off. I ate lean meat and non-starchy vegetables for every meal and added a complex carb to my post workout meal. In general, I ate as much meat and vegetables as needed to be satisfied. My complete food journal for the week is below.

2. HIIT and Heavy: I was on Week 6 of a 12 week power building program written by Eze Onwurah (IG: @ezetheboss). This program looks something like this: 6 days on, 1 day off- lower, upper, back, lower, upper back. This week I was doing 3RMs for my main lifts and then accessory work. So, I was already going heavy during my workouts. In addition to my regular workouts, I added in HIIT most days:

• Monday: heavy sled pushes
• Tuesday: Sprint intervals 30 sec on/30 sec walk x 15 + 30 minute walk/cool down
• Wednesday: 2 mile walk
• Thursday: Farmer’s carry HIIT
• Friday: no extra cardio
• Saturday: OFF
• Sunday: sled pull intervals

3. Intermittent Fasting. This was the hardest part for me. By 10a every day I was starving. I drank a LOT of water; usually before I ate for the first time each day I’d already had half a gallon of water. My first meal was around 12:30-1 each day.

4. Fish Oil. Right now, my body fat is around 18%, so I decided on 15 fish oil tablets. For two days I took 5 grams 3 times a day. Yes, that is SO MUCH FISH OIL. By day 3, I was having very unpleasant side-effects. Day 3 I took 10 grams which did not cure the side-effects so I stopped taking them altogether.

5. Drink Coffee or Green Tea. Too easy. I {quite literally} drink a pot of coffee a day already.

Garden Drew

? Did it work? Yes, this “program” works. I didn’t lose 10 pounds in a week, but 6.8 pounds is close enough for me to say it was successful.

? Would I do it again? Yes, but with less fish oil. In general, this was a very comfortable “cut.”

? How did it affect my training? The most important question. Surprisingly, I was stronger every day. If anything, my training was better! I did 3RM on back squats, bench, military, deadlift, and front squat AND set PRs on ALL OF THEM! I even kept this eating plan up two days extra and PRed my back squat again.

Definitely, next time I need to lose a few pounds for a competition {I mean, or just going to the beach} I’ll follow this plan again.

→Eating Plan OVERVIEW:
• Breakfast: water, as much coffee as needed
• Lunch: lean meat + non-starchy vegetable
• Dinner: lean meat + non-starchy vegetable
• Post-workout: lean meat + non-starchy vegetable + one serving of complex carbohydrates
• One gallon or more of water every day.
• Pre-workout from Competitive Edge (1/2 scoop) + BCAA before every workout

Delicious

Monday:
Lunch: pork tenderloin, zucchini roasted, 5 fish oil
Dinner: Pork tenderloin, cucumber, 5 fish oil
Post workout: shredded chicken, lettuce, tomatillo, small serving refried ff beans, enchilada sauce , 5 fish oil
AND two scoops of protein, ¼ cup oatmeal (dry)

Tuesday:
Lunch: pork tenderloin, cucumbers, 5 fish oil
Dinner: shredded chicken breast, celery (cooked in the crockpot with the chicken), cucumbers in vinegar, 5 fish oil
Post workout: steamed shrimp, steamed mixed vegetables, brown rice, 5 fish oil
Midnight snack: I was so HUNGRY I couldn’t sleep so I got up and ate pork tenderloin and broccoli.

Wednesday:
Lunch: smoked chicken quarter, slices of tomato and cucumber, green beans, 5 fish oil
Dinner: Spaghetti squash stir fry **
Post workout: pork tenderloin, green beans, small sweet potato, 5 fish oil

Thursday:
Lunch: Italian Skillet **
Dinner: pork tenderloin, green beans
Post workout: BLT: 3 slices center cut bacon, lettuce, tomato slices, whole wheat sandwich thin, 3 egg whites, cucumbers

Friday:
Lunch: pork tenderloin, cucumbers, tomatillos
Post workout: chicken breast, green beans, sweet potato
Dinner: grilled chicken breast, salad with salsa and guacamole

Saturday:
Lunch: chicken breast, cucumbers
Dinner: Spaghetti **
Snack: protein crepe

Sunday:
Lunch: spaghetti
Post workout: chicken breast, cucumbers, sweet potato
Snack: protein mug cake

** The recipes for these will be in my next blog. Find some of them now on my IG @emilydrewmash

If you guys live near Lewisville, NC or the surrounding area, we are open for business at LEAN Fitness (home of Mash Elite and TFW Winston-Salem). If you want to try us out for a FREE Week or have any questions, email us at leanfitnesssystems@gmail.com.

5 Delicious & Healthy Breakfast Ideas by Emily Drew Mash

Whether you want to lose weight, gain weight, or get jacked, check out the “Mash Eat What You Want Program” for all of you Nutrition needs. Check it out today at the link below:

==> The Mash Eat What You Want Program

The 3-Day Mash Camp is happening at the Compound July 8-10. Max Out Friday and Dinner with the team on the 8th, seminar on the 9th, and meet seminar followed by a sanctioned meet on the 10th. To find out more, check out the link below:

3-Day Mash Camp July 8-10

5 Delicious & Healthy Breakfast Ideas by Emily Drew Mash

Drew at booth

I think I could eat breakfast foods for the rest of my life, every day, three times a day. Breakfast is so good. A delicious breakfast just means you’re going to have a great day.

I often hear from my clients that breakfast is the hardest meal to figure out. “Healthy” breakfast foods other than egg whites are seemingly non-existent. Lunch and dinner is a simple lean meat and vegetable, but breakfast foods are usually simple carbs, sugar, and a lot of fat. BUT it doesn’t have to be that way. Breakfast can still taste like breakfast and not ruin your eating plan.

Here are a few of the Mash family’s favorite breakfast staples:

Mexican Omelet
o 5 egg whites
o Onions, peppers, mushrooms
o ½ cup of black beans
o One Roma tomato
o Cilantro

1. Sautee onions, green peppers, and mushrooms in skillet then set aside in a bowl.
2. Make an omelet with as many egg whites as needed (I usually use 5).
3. Slightly mash one serving of black beans and heat. Spread inside omelet.
4. Finish filling omelet with sautéed vegetables
5. Top with diced tomato and cilantro (or salsa)

Chocolate Oatmeal
o Old Fashioned Oats
o Competitive Edge Chocolate Protein Powder
o Water

• There are a couple ways you can make this depending on your taste. Travis and I eat this a couple times a week but we have our own versions:

• Travis’: Prepare ½ cup dry oatmeal according to package. Let cool about one minute. Add two scoops of Competitive Edge chocolate protein powder and one heaping scoop of peanut butter. Delicious.

• My version: Mix one scoop of Competitive Edge chocolate protein powder and ¼ cup dry oatmeal. Add water just until mixed. It’s more of a “pudding” texture with oatmeal in it. Also, delicious!

Breakfast Sandwich. I love Starbucks reduced-fat turkey bacon breakfast sandwich. The macros aren’t too bad, and I do indulge in one every once in a while, but this is easy and healthy. Plus, you can make like 5 sandwiches for the price of one from Starbucks.

o Whole wheat English muffin (I buy Thomas brand with double fiber)
o 2 egg whites
o 2 pieces of Canadian bacon
o One slice of Sargento extra thin cheddar cheese (I think they just started making this a few months ago. It’s perfect when you need just a little cheese.)

• Toast English muffin in the oven. When almost ready, add cheese to one side and Canadian bacon on the other side to heat.
• Meanwhile, cook egg whites in skillet.
• Put together and EAT! So good.

Lemon Blueberry Muffins: They are delicious for breakfast…or anytime really. Check out this blog post for the recipe and a couple others: https://www.mashelite.com/recipes-from-cinnamon-coffee-cake-lemon-blueberry-muffins-and-travis-protein-peanut-butter-balls/

Apple cinnamon protein pancakes (Recipe makes 2 servings) Below is the pancake recipe. It can be adjusted to make almost any flavor you like. Also, these pancakes freeze well, so make a huge batch and freeze individual size servings for super busy mornings.

o 1 cup oat flour (or use dry oatmeal)
o 2 scoops Competitive Edge vanilla whey protein
o 1 tbsp. baking powder
o Pinch of salt
o Generous sprinkle of cinnamon
o 3 egg whites
o ½ cup applesauce
o Dash of vanilla flavor

• Mix dry ingredients in a large bowl.
• Mix all wet ingredients in a smaller bowl.
• Pour wet ingredients into dry and stir just until moist. (If mixture is too dry, add 1 Tbsp. of water at a time)
• Cook in a skillet or on a griddle pan just like a pancake.

Morning Mocha: this is great as a low-carb breakfast by itself or to enjoy along with any of the above breakfast ideas.
o Cold brew coffee
o Competitive Edge chocolate or vanilla protein powder
o Coconut or Almond milk to taste

• Mix all together and enjoy!

For more ideas from Emily Drew on the Daily, follow her on Instagram @EmilyDrewMash

For ongoing help with your nutrition and training, check out Eat & Lift What You Want Online Team!

Drew pic 3

Eat What You Want Nutrition Program

Eat What You Want Nutrition Program

Whether you are an elite weightlifter, CrossFitter, or just someone that loves to workout, by now we know that nutrition is a massive part of the equation. Fat doesn’t do anything for performance, and honestly none of us like it on the beach. We have put together a team that is going to help all of you take control of your nutrition, body fat, and body weight.

Yes, we are talking about macros:

• Proteins
• Fats
• Carbs

Yes, you can eat donuts and pop tarts. However, we don’t recommend it. The body is a machine. It will perform based on the fuel that you put within it. If you put garbage, then you might get a garbage performance. Any great athlete will tell you the same thing.

Allison Schuster is not only one of our coaches, but she is one of the elite athletes at Mash Elite Performance. She used to compete in the 58k/128lb Class where she snatched 68k/150lb and clean & jerked 85k/187lb. Now she competes in the 53k/116lb Class, and now she Snatches 73k/160lb and Clean & Jerks 91k/200lb.

That’s a weight class down, and she added 11k to her total. She’s about to total a whole lot more after we are done with her, but that’s an unbelievable start. Here are some before and after pics for you:

58k Class

FullSizeRender-16

53k Class

FullSizeRender-17

Our team is led by Rebekah Tilson, MS, CPT, USAW

12508806_10107946481589011_4908883944152874977_n

From the Florida beaches to the Carolina Mountains, Rebekah loves spreading the news of good nutrition and healthy lifestyle. She’s worked with hundreds of clients over her training career, bringing each to their optimal state of health. Rebekah is also an athlete at Mash Elite. She just happens to be one of the smartest as well.

I trust my own nutrition with Rebekah, and that’s why I can trust her with all of you. Obviously the athletes at Mash Elite prove time and again that they are the best in the country, and now you have access to all the tools that they have as well.

Our program is not going to simply be a list of macros. We are also going to include:

• Intra-workout suggestions- when it comes to timing, the foods that you eat before, during, and after workouts are always going to be the most important.
• Healthy ways to make a weight class.
• Healthy weight cuts for competition.
• Weekly check-ins
• Facebook Group for Daily Motivation and contact with coaches and teammates.

I am excited to bring this program to all of you new and improved. I look forward to helping all of you with your fitness goals. For the First 50 People, we are offering an all new price of $79/month. I don’t expect this to last more than a week, so jump on it.

To find out more about the program, check out the link below:

==> Eat and Lift What You Want Nutrition Program <==

Eat What You Want Nutrition Program

Whether you are an elite weightlifter, CrossFitter, or just someone that loves to workout, by now we know that nutrition is a massive part of the equation. Fat doesn’t do anything for performance, and honestly none of us like it on the beach. We have put together a team that is going to help all of you take control of your nutrition, body fat, and body weight.

Yes, we are talking about macros:

• Proteins
• Fats
• Carbs

Yes, you can eat donuts and pop tarts. However, we don’t recommend it. The body is a machine. It will perform based on the fuel that you put within it. If you put garbage, then you might get a garbage performance. Any great athlete will tell you the same thing.

Allison Schuster is not only one of our coaches, but she is one of the elite athletes at Mash Elite Performance. She used to compete in the 58k/128lb Class where she snatched 68k/150lb and clean & jerked 85k/187lb. Now she competes in the 53k/116lb Class, and now she Snatches 73k/160lb and Clean & Jerks 91k/200lb.

That’s a weight class down, and she added 11k to her total. She’s about to total a whole lot more after we are done with her, but that’s an unbelievable start. Here are some before and after pics for you:

58k Class

FullSizeRender-16

53k Class

FullSizeRender-17

Our team is led by Rebekah Tilson, MS, CPT, USAW

12508806_10107946481589011_4908883944152874977_n

From the Florida beaches to the Carolina Mountains, Rebekah loves spreading the news of good nutrition and healthy lifestyle. She’s worked with hundreds of clients over her training career, bringing each to their optimal state of health. Rebekah is also an athlete at Mash Elite. She just happens to be one of the smartest as well.

I trust my own nutrition with Rebekah, and that’s why I can trust her with all of you. Obviously the athletes at Mash Elite prove time and again that they are the best in the country, and now you have access to all the tools that they have as well.

Our program is not going to simply be a list of macros. We are also going to include:

• Intra-workout suggestions- when it comes to timing, the foods that you eat before, during, and after workouts are always going to be the most important.
• Healthy ways to make a weight class.
• Healthy weight cuts for competition.
• Weekly check-ins
• Facebook Group for Daily Motivation and contact with coaches and teammates.

I am excited to bring this program to all of you new and improved. I look forward to helping all of you with your fitness goals. For the First 50 People, we are offering an all new price of $79/month. I don’t expect this to last more than a week, so jump on it.

To find out more about the program, check out the link below:

==> Eat and Lift What You Want Nutrition Program <==

Recipes from Cinnamon Coffee Cake, Lemon Blueberry Muffins, and Travis’ Protein Peanut Butter Balls

Check out my new “Daily180” site for balanced nutrition, workouts, and life. Check it out here:

==> The Daily180

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

I haven’t worried about my nutrition, since I retired from powerlifting in 2007. I have now decided to see what is possible after 40-years-old. Nutrition obviously has to be a major component in my program. I am on the Eat What You Want Program that a lot of you are on. It is working like a charm. I have lost seven pounds in 8 days, and I have gotten a lot stronger. My training has been a version of our popular GridStyle Program, and not only is it working, it is fun! All in all I am more than happy. My wife, Emily Drew, is the one that makes this all possible. Below are three recipes that you are all going to love. Enjoy!

As promised in the last blog on meal prep, below are the recipes for Cinnamon Coffee Cake and Lemon Blueberry Muffins, two of Travis’ favorites. The base of the recipe is the same, oat flour and egg whites but different flavor variations. Both have 12 grams of protein per serving. Perfect for a small breakfast or afternoon snack with a cup of coffee. These recipes are inspired by Jamie Eason-Middleton’s recipes; basically, I have tried every one of her recipes and these two are my favorite variations!

Cinnamon Coffee Cake
This recipe is perfect to enjoy for breakfast with coffee! If you don’t have oat flour, just process oatmeal in a food processor or blender until flour consistency. I use MMi whey protein which is pretty sweet already. If you want a sweeter cake, add a little artificial sweetener to the batter. Each batch makes 4 servings: 152 calories 12p/21c/2.5f
Ingredients:
1 1/2 cup Oat Flour
2 scoops Vanilla Protein Powder
1 TBSP Baking Powder
1 pinch Salt
4 Egg Whites
1/3 cup Applesauce Unsweetened
1 cup Unsweetened Coconut Milk
Splash Vanilla
Dash Cinnamon
Sprinkle Artificial Sweetener of Choice

Directions:
1. Mix oat flour, protein powder, baking powder, and salt.
2. In a separate bowl, mix egg whites, applesauce, and vanilla.
3. Mix wet and dry ingredients. If batter seems dry, add ¼ cup water.
4. Pour half of batter in a loaf pan and sprinkle with cinnamon and sweetener. Pour the other half of batter and sprinkle with more cinnamon and sweetener.
5. Bake at 350 for 24 minutes. Enjoy!

Drew pic 5

Lemon Blueberry Muffins

Drew pic 3

This recipe is perfect to enjoy for breakfast with coffee! If you don’t have oat flour, just process oatmeal in a food processor or blender until flour consistency. I use MMi whey protein which is pretty sweet already. If you want a sweeter muffin, add a little artificial sweetener to the batter. Each batch makes 8-9 muffins: 152 calories 12p/21c/2.5f
Ingredients:
1 cup Oat Flour
2 scoops Vanilla Protein Powder
1 TBSP Baking Powder
1 pinch Salt
1 packet Lemonade Drink Mix, Sugar Free, 2 Quart size
4 Egg Whites
1/2 cup Applesauce Unsweetened
¼ cup Water (optional)
Splash Vanilla
1 cup Blueberries
Directions:
1. Mix oat flour, protein powder, baking powder, and salt, and drink mix.
2. In a separate bowl, mix egg whites, applesauce, and vanilla. {{If you don’t have applesauce on hand, you can substitute one ripe banana, mashed. This will change the macros slightly}}
3. Mix wet and dry ingredients. If batter seems dry, add ¼ cup water. Then gently fold in blueberries.
4. Pour batter into muffin pan and bake at 350 for 12-15 minutes.

Drew pic 4

Travis’ Protein Peanut Butter Balls

Drew Pic

Mix one scoop of protein with ½ cup uncooked oatmeal. Any flavor of protein will work for these. Then melt 2 TBSP of peanut butter for about 45 seconds. Mix the peanut butter into the protein mix. Then add 1 TBSP of water at a time until the mixture sticks together like a dough. Then roll into balls and eat. {This makes 5-8 balls depending on the size} OR you can spread the mixture out into a rectangle and let it set up and eat it as a protein bar.
These are higher in fat than the other recipes so I like to have them in the fridge and eat just one at a time. Travis has the macros for it so he eats the whole batch at one time.

Drew pic 2

#MealPrep by Emily Drew Mash

If you have any questions, email us at leanfitnesssystems@gmail.com. Ask us about our referral specials!

#MealPrep by Emily Drew Mash

Follow Emily Drew on Instagram: @emilydrewmash or on her new channel all about Paint and Coffee @paint.and.coffee.studio

Emily Drew

#mealprep is all the rage. And for good reason. If you follow any kind of eating plan: macros, bodybuilding diet, gluten free, low carb, etc., without some sort of meal prep you will inevitably fall victim to your starving belly telling you to just eat the cake. Having food READY day to day will, without a doubt, improve your success. I personally love to scroll through IG and see all the posts with 28 Tupperware bowls filled with chicken breast and broccoli. I appreciate the dedication, but I prefer to have a few options on hand and decide (within my eating plan, of course) what I want to eat at each meal.
My meal prep is a little unconventional. I cook several different things and then throw them together as needed. I like to keep it super easy so it’s not overwhelming.

Here is a list of 5 staples to always have on hand and prepped to get you through, without using 28 tubs of Tupperware…

1. Eggs: whether you eat the yolk or not, eggs are invaluable. They cook in minutes and are a great source of protein and fat. I mainly eat whites, so I feed the extra yolks to my dogs. I much prefer real eggs to carton egg whites.

2. Lean ground turkey: pan browned, drained, and seasoned. Throw some in the aforementioned eggs for any meal or snack, mix in some ketchup and Worcestershire for a “sloppy joe,” throw it on top of a salad, mix with salsa, or marinara sauce…

3. Protein bars: Personally I don’t like eggs until about 10am, something about them first thing in the morning… So, for my first meal I bake up a few batches of protein bars. {I will post my favorite recipes in the next blog post}. Just trust me on this: homemade protein bars are the way to go. They are much more affordable than store bought, and you can manipulate the recipe to fit your eating plan. And seriously, who doesn’t want to start the day with coffee cake for breakfast?

4. Prepped veggies: buy a bunch of vegetables that you like. Wash, peel, slice, and dice them. Have them ready to eat or cook. I can’t tell you how many well intended vegetables have been thrown to the compost pile because I didn’t prep them. Green peppers are one of my favorites. They are so versatile. You can sauté them with your eggs, eat them with your turkey, snack on them, throw them in a salad…

5. Sweet potatoes: Bake them at 400 for two hours. Yes, two hours. They are like candy. I bake about two cookie pans full at a time, about 12 potatoes. Then, keep out as many as you need for 2-3 days and freeze the rest. When you need more, just take them out of the freezer and microwave for up to 5 minutes, depending on the size. One of my favorite {so easy} recipes is sweet potato mash: baked sweet potatoes and coconut milk (the kind in the carton, not the can, unless your eating plan allows).

Meal prepping does not have to be overwhelming. In fact, if you’re like me and you enjoy cooking, meal prepping can be something to look forward to. Buy the items above and prep them as soon as they come out of the grocery bag. Having them on hand and prepped in your refrigerator will improve your success. Just do it.
{happy eating}

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Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”
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