Do heavy weights make you “bulk up” ?

Image result for woman lifting

GOOD GRAVEY NO! ..sorry I get this question probably once a week. Lets say it again, Lifting weights WILL NOT make you look like a man. Alright, hopefully I got my point across.

Now, let me explain why. First off women don’t have as much testosterone as women, hence why when they workout and lift weights you see their progress much faster than women’s. For a woman to “bulk up” she would probably have to workout for endless hours (an amount that isn’t ideal to be doing in the first place), have a dramatic change in diet, probably be taking a testosterone booster and it takes YEARS to build that kind of muscle alone .. much less for a girl. Genetics also play a role in this as well. . . so if you start lifting and you think your getting “too big” .. then cool it on the weights , but seriously do not worry about it until you get there ok… quit using it as an excuse lol.

amanda 23

 

So what happens when a woman lifts heavy weights then? Well yes, you get that toned look that so many women strive to have but yet still worry about looking “like a man” … so quit your belly aching and start lifting heavy!

You shouldn’t be lifting anything more that you cant lift either, your last reps should be hard but not too hard that you almost break an arm or leg =) Maintain your form to ensure you wont get injured.

besides, look at wonder woman … she obviously lifts heavy.. and she’s hot! =D hahahhaha

Image result for woman lifting

 

Advertisements

Tip of the Week #19: Get your beauty rest!

sleep1

We all know were supposed to get at least 8 hours of sleep right? But why? How will that help your health and weight you might ask… Here is how:

  • Decision making becomes a blur– Since you aren’t getting enough sleep you ability to make clear decisions is effected. Your willpower is low. Then you may reach for a “pick me up” aka caffeine or something else that’s a “feel good” food or drink to make you feel better from being tired. When you seek out these foods that usually aren’t the best choices, you body tends to crave those junk foods in the long run. Hence how late night snaking becomes an issue, usually your either bored or tiered.
  • Hello hunger hormones – Leptin and ghrelin are the two hormones that either tell you your hungry or full. With lack of sleep the hormone ghrelin (the hormone that tells you you’re hungry) is produced more throughout the body, thus increasing your appetite. Ghrelin tells you when your full, and when you haven’t had enough sleep or a lack of sleep, it doesn’t function properly as well and doesn’t tell you full, leaving you to eat more. Talk about a recipe for disaster. And if you really want to get into how hormones play an effect, cortisol (your stress hormone) is effected and its a big triangle you don’t want to mess with.

sleep

Tips to get more shut eye:

  1. Do your best to stick to a schedule, even if its the weekends or you have the day off from work, your body will get into a natural rhythm and start to automatically wake and fall asleep at the same times.
  2. Turn off lights, tv, computers, phone and anything else that produces a light.
  3. Watch what you eat for your last meal or at night time. Foods thatare spicy and/or can cause heartburn tend to keep you awake. Along with caffeinated teas, coffee, alcohol and sodas.

 

Post Competition Blues and Bouncing Back!

cropped-goal51.jpg

This is going to be another one of those “not normal” blog posts from me. Im not going to be explaining about the benefits of a certain food or a new workout. . . but instead its going to be a realization to myself and just an girl putting it out there with no shame since most wont (or don’t like to talk about this subject).

So in my last post (I DID IT! My Journey through my First Fitness Bikini Competition )I mentioned that its been a tough time for me with the fact of my binging after the show and now, getting back on track. Even though its embarrassing to admit I couldn’t stop stuffing my face, even when I felt sick and miserable, I know I’m not alone. Many people (women and men) have this issue and in quite honestly are either in denial, or haven’t admitted it to themselves yet. I have learned that this is also VERY common among people who do competitions or compete too.

insp1

So during my entire prep, I was constantly thinking about food, what I needed to eat, what I couldn’t eat and what I wanted to eat once my prep was over. I made a list of everything wanted to eat and it was always changing. The fact that I really hadn’t had anything relatively unhealthy in a super long time didn’t help my situation either. I had driven my mind into this “I’m going to get to live a little after my show” mindset when it all reality I wasn’t living after my show. Looking at it now, I was only harming myself not only physically as an easy 20 lbs came back on but mentally too.

wpid-img_20141102_104205.jpg

Most people don’t realize that competitors cannot keep that level of physique 24/7 all year round, not only is it super hard but its not necessarily healthy either. But on the flip side, people don’t realize how easy it is to gain it all back too. People seem to think, oh your thin, fit, (enter whatever word you want here) you can eat whatever you want. WRONG. When you’ve constantly been dieting, restricting certain foods and most likely entire food groups at times … and then you re-introduce them.. Hello! recipe for some weight gain!

wpid-img_20141011_155716.jpg

SO with this all happening, I was beginning to get down on myself… I wasn’t the inspiring, energetic, and love for health and fitness person that I have ideally thought I’d grown into. I was ashamed of what I had done (nutritionally wise) and I quite honestly was embarrassed and felt sort of like a hypocrite. Here all my friends, family and people were reaching out to me, telling me congratulations and telling me how inspiring my pictures from my show were …. meanwhile, I couldn’t stop eating and beating myself up for it. My discipline had almost gone completely out the window, yes I was trying to get back on track, but then I’d get distracted my doughnuts at the grocery … and it would all go downhill. Whether it was something bad happening, stress, boredom or just wanting sugar… the binges happened more than I’d like to admit. Constantly telling yourself “ok tomorrow is my day” and “I can do this” only to turn around and mess it all up with a PB&J is not only exhausting in a mental state but you get to a point to where you feel like your failing . . . over and over. There were literally times I would look down at all the food I’d ate, almost not remembering eating it all. . . and it scared me because I thought I had “fixed” myself with this dark side I never wanted to see again. (thankfully I never starved or purged during this time .. but I did cross my mind and that’s when I knew I  needed to fix this, and fix it fast)…  knowing that I was still struggling to find that peace within myself, along with a balance I started wondering where my “inner fit girl went” and wonder if she’s coming back any time soon. I was embarrassed that my clothes didn’t fit me well, I started wearing baggier clothes to work and the gym because I didn’t feel comfortable in my skin anymore.. even though people told me they couldn’t tell I gained weight, I could tell and that’s what ideally I was focusing on (the negatives).  This is what I’ve learned is called Post Competition Blues.

A friend who has pretty much been there since I started competing mentioned to me that I seem to have a hard time letting the “fat girl” of me go. I still hang on to her. Which in all honesty pissed me off at first, then made me cry because she was absolutely right. I’m slowly learning to live in the now, realize how far I’ve come and learning to not look back, because that’s not the direction I’m going.

insp2

After a few heart to hearts with some amazing people on my team and my coach, I admitted I was waiting for that ah-ha moment to drive me back into doing and living the life I’ve grown to love. It had been about a month since my show and I already know what shows I’m shooting for next season. With my weight not stabilizing (partially because I continued to have smaller binges) and still being heavier than I was when I first started with my coach was a wee bit of an eye opener. I started realizing that I was only focusing on ALL the negatives that not only go with post competition but with prep as well. I felt fat, not in control, and I was looking at another prep as a daunting experience instead of embracing the challenge. Weight loss really isn’t about “weight” its about a mindset (which I ironically have preached before) and had obviously forgotten. Its a challenge of you vs. you and to see how you can push your limits. To show you have none and to prove to yourself that your capable of anything you put your mind to whether its weight, a job or anything else.

wpid-img_20141018_060031.jpg

I don’t know if this journey scares me or if I thought it was over since I accomplished this huge goal I had for about 2 years but my coach made it pretty clear that its just started and were only at the surface of my potential .. I just am having a hard time seeing it. He continues to be so supportive, understanding and inspiring in ways I have never really experienced before. I was joking with a friend that if I was him, I would have given up on me by now, but he’s relentless and that’s enough to keep going forward. Mentioning to me some things that resonated pretty well were, what does Amanda look like at 100% .. I gave 90% last show (which he was right in saying. . .I cheated on my diet here and there, I’m only human and ill admit it. I’m not perfect) Along with “why does this have to be the end of the story” .He sees that people look up to me and my story on facebook, here and instagram and there is that fact of sure I was that “fat girl” ( I hate that word btw … fat .. but were using it anyways) but I’m not anymore and whether or not I choose to take on this role of being the “fit girl who once was fat” or not…  is that its already chosen me in a way. Almost every day now, I either get a question about nutrition, or someone asking or help or people just telling me how inspiring I am. I don’t really know where my head was these past few weeks (blocked by all the sugar most likely)  but he’s right, my story isn’t over. Sure this last goal or competition took longer than I “planned” for it to but the key was, I didn’t give up (even when there were MANY times I wanted to haha) …

wpid-img_20141029_182414.jpg

So that being said, I refuse to give up on myself because that is not who I am, nor who I’ve become. I will continue to find myself though this journey, slowly building myself up, fixing myself on the way and learn to grow form the inside out. Yes, I will fall, but I’ll get back up. yes I will probably want to quit at times and yes, it will be a tough journey but this is my story and no one else holds the pen except for me.

Follow your dreams. be true to yourself. and remember you’re beautiful no matter what.

wpid-img_20141029_231821.jpg

I DID IT! My Journey through my First Fitness Bikini Competition

wpid-img_20141014_041818.jpg

Sorry this post has taken me so long to write, I’ve been going through a little soul searching after my show (which I plan on doing another post on that next … but its been an interesting ride , that’s for sure! )

BUT anyways…. Well…. I DID IT!!! And holy crap was it hard! Probably one of the hardest things I’ve done so far, and funny thing is I cant wait to do another!!!

How was it? Really fun yet stressful and exhausting too. But it was all worth it, wanna know why???? Because I placed Top 5 in both the classes I entered in!!! =)

wpid-img_20141012_002413.jpg wpid-img_20141011_133817.jpg

So going into this competition, quite honestly I wasn’t expecting to “win” anything because in my mind, I had already won with myself losing 85 pounds. And my thought process was if I won something , then hell, more power to me! Ideally my goal was to make it to a competition and I had done just that.

wpid-img_20141012_170635.jpg

Back stage during the show, fixing up spray tans and getting oily and ready to step on stage I was actually pretty calm. I have a  major in theatre so the stage isn’t really scary to me it was more of the omg I just don’t want to trip on my heals or forget my poses/transitions (which I did  hahaha).

wpid-img_20141011_131236.jpg

During first callouts, when they called my number I almost remember looking down at my number to make sure that was in fact the number they were calling. As I walked forward the look on my coaches face was priceless, as he nudged my posing coach and automatically grabbed his camera. That moment right there is one of the reasons I’m going to do another show in the future. You could see that he was very proud and excited that they called my number, especially since it was my first show. Then the second class I entered in they had called out 4 numbers and then who’s do they call next? MINE! so I made 1st callouts in both the classes I entered in! (first call outs a pretty much placing the top 5) – which was funny at the time because I didn’t realize that’s how it worked so I thought they were just calling my number to call my number hahaahah.

wpid-img_20141011_223949.jpg wpid-img_20141011_133729.jpg

As time goes on, and people start coming in the door for the show, we all start talking about the treats we brought for afterwards. Some made cupcakes and such…. I made a little something called slutty brownies. what are slutty brownies you may ask? Amazing!! …one layer of cookie dough, one layer of Oreo (I used cookie dough Oreos) and a layer of brownie. yummmmmmmmmmm and boy were they good.. but they made me sick =(

As the “show” started, (they do pre judging in the morning and then a “show with music and everything towards the night for an audience) My boyfriend and his family came, my aunt and my father came to support me… unfortunately bikini goes on stage last so I got to mingle with them a little before and during the show and you could tell they all were very proud of me.

wpid-img_20141012_100526.jpg wpid-img_20141012_152711.jpg

My aunt mentioned going to dinner afterwards so I’m back stage thinking about food haha, Evans dad was randomly taking pictures of the “hot” girls and my dad was joking with Evan the entire time about needing to workout , or maybe just needing a beer instead haha. After the show, besides eating 3 of my brownies, a red velvet brownie another competitor made and a macaroon…  we went to Hacienda ( I decided Mexican food was much needed) and I downed 2 chicken enchiladas and a chicken taco… topped with chili and cheese and everything haha. Then when we got home I had a few Oreos dipped in almond butter, a sandwich, and some fig nutons. By this time I was definitely in a food coma.

wpid-img_20141012_123936.jpgwpid-img_20141010_171851.jpg

The next morning, sine the family has made bbq ribs in front of me like 3 times during this prep I told Evan that’s what I wanted for dinner so he prepared that all day. In the mean time I ate a pumpkin pop tart, a small bowl of spaghetti, 3 waffles with a massive amount of fruit on top and by this time I was sick. .. And by the time the ribs and bbq was read it was all I could do to down one fricken rib.. I felt bad since he cooked all day and I couldn’t even bring myself to eat any of it….

wpid-img_20141012_172152.jpg

quite honestly I wasn’t planning on eating all the things I did, I wanted to still keep my hard work at bay but since I basically had some issues with binge eating before (which is what my next post is going to be about ) it was almost like I couldn’t stop. It almost got to the point of embarrassment with how much food I consumed and I wasn’t proud of it at all, yet I still kept eating. . . . as the water weight came back on and some extra weight as well from all the crappy food .. I started feeling lethargic, unmotivated and questioning if this competition was a good idea …

wpid-img_20141011_154538.jpg

As these last few weeks pressed on a kept in touch with my coach and telling him how much I’ve gained was a wake up call in itself. I told him I needed more goals to shoot for because a part of me had been prepping for sooooo long for this competition that I almost felt like a “what’s next” moment and didn’t know exactly where to go. But with that being said, I’ve learned my lesion and man , oh man, cardio is SO much harder when you have crap in your system .. it literally does NOTHING to fuel you for a intense workout.

wpid-img_20141011_155716.jpg

So all in all, I had a blast, was it worth it still after the aftermath of binging. yes, because I’m still learning to love myself obviously.. and I’m still working on processing how I see myself as well… I know I’m not perfect, no one is. Its your choice to either learn and grow from certain screw ups .. or you can let them overpower and consume you. But untimely its all up to you.

wpid-img_20141018_060031.jpg wpid-img_20141014_144012.jpg

 

 

 

 

2 Weeks Out!!

Man o man! Its coming up fast! Not going to lie, I’m a bit nervous but yet I’m excited as well. I’ve been basically preparing for this for a year and I’m only 16 days away from it. Here are my update pictures =)
wpid-img_20140925_070515.jpg
wpid-img_20140926_130607.jpgwpid-img_20140926_111302.jpg

Also I must say .. I almost hate my cardio as much as I hate my fish but the combo is helping my stomach get flat. SCORE!

wpid-img_20140920_233108.jpg wpid-img_20140923_133158.jpgwpid-img_20140920_110227.jpg

These past few weeks have been rough, my diet continues to get harder, I keep getting more and more cardio added on, but …. Ive come to realize that its what I asked for, and will it be hard.. hell yes it will, but it will be worth it =)

Its time to get out of my head even when its screaming at me to stop … my heart is what keeps me going. The only excuse you have is the one you make!

wpid-img_20140919_101839.jpg wpid-img_20140923_072432.jpg wpid-img_20140921_151712.jpg

OOOHHHH also I got my jewelry!! and my mom just highlighted my hair so its all coming together quit nicely I think =)

wpid-img_20140922_143525.jpg

 

Reality weight loss shows inspire me …

 

So Extreme Weight loss with Chris Powell AND The Biggest Loser started up again, and let me tell you, I’m such a sucker for these types of shows. Now before you judge, yes its a love/hate relationship for the whole way they do these types of shows and no I don’t see it as ideally “realistic” , nor attainable for the average person.

ewl

Now back to the show! I’ve been looking for something to inspire me so I would have a want to blog but I’ve literally just been so burned out and exhausted lately with this whole prep that any of my free time is either going to the gym, extra sleep/relaxation, prepping my food, gym bag, or even just doing chores around the house. This did it =)

Both shows have their ups and downs, I really like that with EWL (Extreme Weight Loss) is more of a one on one approach and Chris really gets to know the person hes working with. The few episodes I saw recently were based in Colorado (which I thought was pretty cool since that’s where I live =)) As I’m watching them doing the stairs at Red Rocks just the thought of having all that weight, with the sun beating down on them … It makes you realize your stronger than you think.

big  big 2

Now! with the Biggest Loser.. They have 2 new trainers which I must say the new guy trainer is VERY yummy hahah. But that’s besides the point. This season they are taking a bunch of athletes that have basically let themselves go and transforming back into the athletes they once were. This factor kind of touched me in a weird way because no I don’t really see myself as an athlete, but throughout this prep I’ve learned a lot about myself. I’ve realized that I pretty much have had some kind of disorder towards food and body image for a very long time. And with such a strict diet throughout this prep,  I still have some of those tendencies (mostly wanting to either skip a meal or binge), which is hard to admit, but at least I can recognize it now and I know what to look for within myself to not let it take over.

How does that relate? Well since I probably haven’t had a piece of cake within a good year … after my show I plan on living a little because if you have ever done a fitness/bodybuilding competition or read into what goes into it… its tough stuff, its not as easy as it looks and you basically are only eating to survive and giving your body the only nutrition it needs. … technically its hard to live everyday life during prep. I’ve been joking with my family that I’m going to eat an entire rack of ribs, a pumpkin pie and fro-yo after I complete my show…. along with a list of a million other things, and the fact that my body is handling dairy again isn’t helping either lol. So as I’m planning on indulging a little after my show, the Biggest Loser made me almost scared to, not as in omg I’m not even going to have my doughnut that I’m planning on having … but it brings that reality of damn I have worked my ass off to get where I’m at and I cant go back to either being so strict of not having cake at a birthday party but yet I don’t want to go too crazy and eat everything in sight.

stren2

Along with the fear of even gaining back 20+ lbs (which I mean I know I’m going to gain some weight back because no one can stay competition weight .. its just not realistic nor really possible or healthy) My coach has been having the hardest time tricking my metabolism and getting me to be able to drop weight since I have some major metabolic damage from dieting for so many  years. When you diet for such a prolonged period of time your body becomes accustomed to it, therefore this is usually when you have to mix things up (diet or exercise wise) … but since I’ve been doing this cycle for a good 3-4 years there isn’t much left to try for me. I’m already low carb, low fat, water galore and we cant lower my calories any lower because well anything below 1200 isn’t healthy.

With that being said its kind of cute because he keeps telling me to not go too crazy and rebound after my show. And in all honestly.. if I ate everything or even half the things I want to eat right now I would A. puke my brains out and B. feel like utter shit … which isn’t the goal. The big picture goal was to lose the weight, feel confident, feel comfortable in my own skin and love myself. Yes, I’m planning on going to VooDoo Doughnut after the show and yes, Evan is going to make me ribs but .. after watching The Biggest Loser where these athletes were at their prime, they were on top of their game and they accomplished “their goal” and then once it was all over, they let themselves go. I don’t want that. And luckily he’s willing to help me after my show to do a reverse diet to help fix my metabolism … kind of nervous as to what that will look like but everyone I’ve talked to that’s done a reverse diet they were very happy with the outcome because it makes it easier to maintain a healthy weight along with being able to have some fun with food too.

stren

So I guess not only watching these show makes me ball my eyes out because I love their stories and the emotional side that goes along with healing process through weight loss.. but it made me see the big picture of … its easy to gain it back so be careful but learn to lighten up a little. =)

Ps I also started buying a few treats I plan on having after the show!! I cant believe I have 18 days!!

Healthy Protein Bars

Some people know how to read nutrition labels and know what to look for when choosing out food. However, there are those either getting started on making healthy choices and they think just because it may say something like “high protein” or it comes from a commercialized diet plan (i.e. Slim Fast, South Beach, Atkins, or even something at your health store for that matter) it could be worse than a candy bar in some cases. I’m going to show you what to look for when picking out a good and nutritious protein bar, which macros are going to help you throughout the day. So here are some good bars I recommend along with a lesson about bars so you don’t think your being healthy and depriving yourself from a milky way when in all reality you may have just …well… ate the Milky Way. lol…. IDK about you, but I’d rather have the candy bar if that was the case! =)

*** macronutrients
                                 – carbs, protein, and fats.
Pure Organic
Pure Organic Bars (My favs: Cranberry Orange, Wild Blueberry, Chocolate Brownie)
Nutritional Layout: (used Chocolate Brownie for this example)
  • Calories: 190
  • Fat: 7g
  • Carb: 27g
  • Fiber: 4g
  • Protein: 6g
  • Sugar: 16g
Upside and when to ideally eat: All organic with no artificial sweeteners, gluten free, non-GMO, minimal ingredients and made from all whole foods. Real food, nothing fake whatsoever.
Downside: I would not eat this bar at night that’s for sure, its more of a breakfast mid-afternoon bar. There is a high amount of sugar that could possibly spike your blood levels too soon before you head off to bed. Now, the sugar is coming from fruits, nuts and seeds so its good sugar but its still sugar. Eat it in the morning and keep a watch on other sugary things you consume throughout the day.
When looking at Calories:  You ideally want to shoot for anything under 200 calories per bar. Whole food based bars can be a little tricky when it comes to this since they usually are a little higher because a high amount of fruit and nuts. (these are good calories and kinda rules out the fact with the high calories.) But usually anything more than 200 would almost be a meal. And there are those bars like that out there and sometimes say to eat the bar and drink 8oz water with it…
quest
Quest Nutrition Bars (My favs: Chocolate Chip Cookie Dough, Chocolate Chip Cookie Chunk, White Chocolate Raspberry, Chocolate Peanut Butter … all of them lol. )
Nutritional Layout: (Used Apple Pie for Ex)
  • Calories: 170
  • Fat: 9
  • Carb: 24
  • Fiber: 18
  • Protein: 20
  • Sugar: 3
Upside and when to ideally eat: Any time. I love these bars! They are almost perfect… if they could make a plant based one I would be the happiest girl in the world because I have a hard time digesting any dairy (hint hint wink wink @QuestNutrition ) – but ive ironically gotten better at it through this contest prep Im in so that’s exciting!! I miss some dairy haha.
Downside: they use sugar alcohol which hasn’t shown anything bad as of yet, I wish they would start sweetening with stevia.. And only like 4 net carbs in most of them, some less. net carbs are the carbs you count because fiber technically is a carb, but you subtract the sugar alcohol and fiber from the carbohydrate and there you have your “net carbs”. <— little lesson right there! =)
When looking at Protein: Higher is ideally better since the protein will help keep you full. But you need to be aware where the protein is coming from too. Is it from nuts, whey isolate ect.  ??
power crunch
Power Crunch Bars: (My fav: Mint Chocolate, French Vanilla Cream, Wild Berry Cream)
Nutritional Layout:
  • Calories: 200
  • Fat:12
  • Carb: 10
  • Fiber: 1
  • Protein: 13
  • Sugar: 5
Upside and when to ideally eat: Another one that is pretty much ok to eat whenever. Since there is a bit more carbs in this one I wouldn’t ideally do them right before bed or anything. And the protein to carb ratio isn’t too huge compared to some other choices you can make. But these remind me of those wafer cookies I used to eat when I was a kid, I bet if you dipped it in almond milk it would be yummy…. hum ill have to try that.
Downside: lower protein. Higher carb. but still a good choice.
When looking at Carbohydrates: So let me clarify this, carbs aren’t “bad” … whether your trying to stay low or don’t care too much here is what you ideally look for in a bar when it comes to carbohydrates. Carbs can serve as immediate energy and sustained energy too. If your consuming the bar after your workout (which by the way, you should always have some protein and carbs right after your workout to fuel you muscles- this is called the anabolic window) I would shoot for 30g or less. And if there is more carbs in the bar than protein you might has well have a cereal bar…
victory
Victory Bars (my favs – fudge brownie, cookies and cream, peanut butter)
Nutritional Layout:
  • Calories:200
  • Fat:5
  • Carb:25
  • Fiber:20
  • Protein:21
  • Sugar:8
Upside and when to ideally eat: Whenever. These are along the same line as the quest bars. They do have more of a “protein bar” type of feel to them with them being mostly a solid bar.
Downside: Higher in sugar but still not bad at all.
 
When looking at Fats: Keep saturated fats at a minimum but it is ideal to have some fats in your bar. The fats are basically going to either make up some calories in he bar or it wont if its a lower fat. But fats aren’t bad either… its usually from nuts in the bar the fats come from.
kind
Kind Bars (my favs- Dark Chocolate Mocha Almond, Peanut Butter Dark Chocolate, Carmel Almond and Sea Salt …. all of them hahha)
Nutritional Layout: These have a wide range between carbs and sugars… they are all kind of different .. but yet all good.
  • Calories: 180
  • Fat:12
  • Carb:17
  • Fiber:7
  • Protein:7
  • Sugar:11
Upside and when to ideally eat: Mornings or mid day. As you see they aren’t really a “protein” bar its more of a carb bar hahha or granola bar if you will. They have tons of flavors and different forms of kind bars now too. There is the Kind Strong, Mojo, Healthy Grains and they even have granola now! So you have lots of choices but like I said they are more of a breakfast bar.
Downside: Sugar is going to be higher in these since the sugar will be a natural form of sugar. I believe they are made with cane sugar but I might be wrong.
 
When looking at Sugar: This can go either way but .. lower the better. Some bars have natural sugars ( cane, stevia, tapioca syrup, ect) while some bars have sugar alcohols (xylitol, sorbitol ect. ) Now they haven’t shown any evidence saying that sugar alcohols are necessarily bad for you but some people have issues with them so try it  out and be your own judge. I personally know if I eat too much sugar alcohols (also found in things that are labeled sugar free or chewing gum) I retain water. . . . With natural sugar try not to have it be too high..
cliff2 cliff1
Clif Bars (all if them. Blueberry Crisp, Mint Chocolate Chip, White Macadamia Nut )
Nutritional Layout: ( these range as well – used crunchy peanut butter for example)
  • Calories: 250
  • Fat:6
  • Carb:40
  • Fiber:5
  • Protein:12
  • Sugar:10
Upside and when to ideally eat: Another morning bar!! Love these, these can ideally be used as a meal if you pair it with some protein say a shake or something because of their high calorie content. They have tons of flavors (I love the holiday season because that’s when they come out with pumpkin spice and gingerbread!!! YUM) They are a higher carb bar so it will give you some sustained energy for your day. these are more like a granola bar as well.
Downside: Very high in carbs (which is fine, as long as your not eating these bad boys before bed hahha) and usually higher in sugar.
 
Everything else: Look at the ingredients, if its a HUGE list of 11000 things your cant even pronounce … don’t buy it. If sugar is like the second ingredient, then just go buy a candy bar instead. Look at the protein, then carbs, then calories and of course the ingredients. =)
luna
Luna bars ( all .. I like the peppermint stick a lot, along with Smores, Chocolate Fudge Brownie)
Nutritional Layout:
  • Calories:180
  • Fat:2
  • Carb:27
  • Fiber:3
  • Protein:9
  • Sugar:13
Upside and when to ideally eat: Morning, mid afternoon bar. By now I hope you can see the difference between breakfast bars and anytime bars. They have tons of fun flavors and even though they say a “woman’s bar” men can eat them too.. its just marketing and they have more vitamin B and folic acid in them.. whoooo what a difference right? hahha
Downside: lower in fats (which depending on your goals isn’t really a downside) and higher in sugar.
My favs:
 LOOOVVVEEE Quest bars they are probably my favorite when it comes to what they actually are. 20g protein low carb and a good amount of fat. That being said I don’t eat them all the time, they are not ment to be eaten as a meal replacement either so try to get your nutrition through actual food, your body will thank you for it!
Also love kind bars, kind bars are more of breakfast bar to me since they are more of a “granola” type of bar.
… I pretty much love all these bars hahha. I didn’t post any of the bad ones =)