A personal note from Carole aka Ms Hypertrophy Coach

Diet:

First thing water then and 1 cup black coffee(the bean coffee company organic pumpkin spice ?) around 7am

Meal 1: 2-4oz red meat w/ grass fed butter, or scrambled pastured eggs. Also sometimes I have veggies and/or berries with this meal but not every day. And sometimes this meal gets skipped or eaten a little later in the morning.

Meal 2: usually 1130ish 2-4oz lean meat, veggies, and fat. Usually Nut butter, nuts, or grassfed butter (for veggies) as the fat.

Meal 3 dinner5/530: 2-4oz lean meat, no fat, veggies (light mist of evoo or avo oil if roasting veggies)

Meal 4 usually around 830ish:
3-4 oz lean meat, veggies no fat. Or egg white omelet with veggies(light mist of oil if cooking inlet – but I cook on very low heat in ceramic non-stick pan so not much is needed). And Fiber/greens frozen dessert treat!

*Fat in meals 10g or less
*I use bone broth or water to cook and/or reheat meat a lot of the time if not using fat with the meal
*usually 1 cheat meal a week
*I say 2-4 oz meat because sometimes I just don’t feel like eating that much protein.

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On a training day:
Intra workout:
3 scoops Thorne amino complex
1 scoop leucine
1 scoop electrolytes
1 scoop creatine

Post work out:
1 theanine
3g taurine (3 if them)
2 magnesium glycenate
1 magnesium L-threonate

I have vegan protein shake (metagenics chocolate) and 30g carbs post work out. This is between meal 2 and 3, around 2pm Usually have Nature’s Path Organic Chocolare Koala Crisp Cereal, or One Degree Organic Sprouted Ancient Maze Flakes.

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A little background since getting back to working out after baby #3:

I know Joe has mentioned my 3rd pregnancy was the most difficult for me, but for those new to following him – I felt very sick (nausea 24/7 and puking usually once a day) and extremely fatigued for the vast majority of this pregnancy. I basically was unable to work out. I was able to control my weight pretty well with eating how I normally do and trying very hard not to over indulge with carbs, treats, etc… but I did eat more carbs than I usually do as this was the only thing that was somewhat tolerable when I felt really sick.

I actually gained the least amount of weight with this pregnancy, but unfortunately had to start over with working out because I lost so much muscle! And everything has not bounced back as quickly as it had the first two pregnancies! My abs are soooo soooo weak, lack of mind/muscle connection, and things like my knees are now bothering me when I never had discomfort there before, and just overall feeling weak and fatigued. But things are definitely getting better and improving, slowly, but surely!!

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Regarding how I eat:

I don’t weigh or track every macro, this is general outline of how I try to eat daily, but I don’t follow this perfectly! I try to make meals that follow this as flavorful and tasty as possible! I love working out because it’s fun for me, and I like improving how my body looks, and investing in my health! But I also LOVE, seriously LOVE to eat (and cook)! Joe likes to tell everyone that I have a little fat girl living inside of me; and honestly I could and would eat just as much or more than Joe, so I have to use great self control not too! I am still breastfeeding my 8mo old baby girl so that makes my appetite even more ravenous! Any breastfeeding moms know what I’m talking about…. you know when you eat a full meal and still feel starving ??‍♀ Where I sometimes stray off track with this diet is nuts or nut butter as a snack between meals as I’m so damn hungry all the time, and nuts help satiate my hunger a bit! Or sometimes at dinner I really want red meat or eggs,or when we go to family events or out to dinner this doesn’t always get followed perfectly. But overall I’m happy with the progress I have been making – I am below my pre- pregnancy weight and still making progress and getting stronger with my workouts!

I’ll post some meals I make frequently in the cooking section soon!

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Vitamins:
-fish oil
-probiotic
-greens powder
-vita C
-garlic
-Calcium/magnesium
-curcumin
-prenatal (this replaces with Multi when not pregnant/breastfeeding
-D3
—zinc
-resveratrol
-cranberry
-glutamine

Top “Health” supplement brand recommendations:
-Metagenics
-Thorne
-Designs for Health
-Poliquin

For more information on supplements see the previous video “Every Supplement I take” here