Lacey Blackman

Lacey Blackman Follow

👙Building strong, healthy bodies
🦄PT/Online Programs
📓Lean Recipes eBooks
🏆ICN Bikini PRO 🏆IFBB Pro League
🍧Flexible dieter 🍃Proudly 100% natural

http://www.leanlikelacey.com/

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Two delicious bars. Two different agendas. Flexible dieting has not only improved my relationship with ALL food, but it has also educated me on how to read nutritional labels correctly and given me awareness of “frankenfoods”.
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I first became aware of frankenfoods during my first comp prep in 2014. My coach and I were baffled as to why my measurements weren’t shifting, despite adhering to my macros and training. After digging a little deeper, we discovered that I was consuming certain “fitness-geared” health foods that actually contained hidden calories that weren’t accounted for in the main macro count.
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And here is a prime example - a protein bar and a chocolate bar. The protein bar is a rich source of protein and would be a convenient “on-the-go” snack option. However, despite being relatively low in fat and apparently only containing 2g carbs, there are approximately 50 calories coming from alcohol sugars alone, which would equate to 12g or so of “carbs”. The chocolate bar has more transparent calories - it is what it is.
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Companies get away with not calculating “alcohol sugar” calories into the main macro count because they are technically not carbohydrates.... but they STILL contain an energy value!!!
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So the next time you pick up a delicious, caramel-filled, chocolate-coated protein bar that’s only 2g carbs, fire up those alarm bells and think twice about what you’re actually consuming. To the everyday fitness-goer, these products are probably not going to be detrimental to your progress if seldom consumed, but for someone like a bodybuilder who is required to be in a strict caloric deficit, these types of products could negatively impact on their progress (like it did for me when I was blissfully unaware!)
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I’m not saying protein bars are BAD, because I do eat them on the odd occasion out of convenience, but I’m just putting the warning out there that some things are TOO GOOD TO BE TRUE.
Building muscle is hard yakka, but this babe has come a loooong way in the past six months! And with still another six weeks up our sleeves until her debut, I’m so excited to see what epic shapes this blonde bombshell is going to bring to the stage!!! #WatchThisSpace
#TBT to the @ifbbproleagueoz Arnold’s earlier in the year - the greatest highlight of my bodybuilding career so far!!!
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I had my measurement taken yesterday for the first time since Arnold’s, and I’m actually really impressed with my off-season progress. Currently sitting at 66kg and 28.75ml skinfolds. Despite being at my all-time heaviest since starting bodybuilding, my previous heaviest was back in 2016 when I weighed 64kg... but at 38ml skinfolds!!!! So although I’m 2kg heavier in comparison, I’m also 9.25ml LEANER. Pretty crazy, right? This had definitely helped me embrace my off-season body even more, especially knowing that some solid gains have been made!!!
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Only 7 weeks left until prep begins, gonna make the most of it before the shreds!!!
How BEAUTIFUL do these Cinnamon Biscuit Protein Blondies look? 😍 And for only 3.75g fat, 8g protein and 9g carbs, per blondie, it’s a dessert you can happily indulge in without tipping you over the scales (pun intended) 🙌🏼
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My Protein Brownies & Blondies eBook is available for instant download from my website for only $5!
FOOD TRACKING MISTAKES that are stalling your progress!!!
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⚖️Measuring volume instead of weight – using measuring spoons and cups is not precise in determining true weight. For example, a typical serving size of rolled oats on the nutritional label says “1/2 cup” or 40g. I guarantee that if you filled a 1/2 measuring cup to the top with oats and THEN weighed it on a digital scale, it’s not going to be bang-on 40g. There is a LOT of room for error with using ‘scoops’ and ‘cups’, so I recommend tracking and logging your food in “grams”.
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🍷Not tracking alcohol correctly – just because it’s carb or fat-free, that doesn’t mean it’s calorie-free! Food trackers don’t include alcohol content into the macro breakdown (which is 7 calories per gram) so the easiest way to factor in alcoholic beverages is to divide the total calories by 4 (for “carb” grams) or 9 (“fat” grams).
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📲Logging food AFTER you have eaten – well, this probably isn’t going to end well! You’re either going to blow out your macros, leave yourself short for the rest of the day or even LIE about the portions that you ate to make it “fit your macros”. If you truly want to keep on point with your food intake, plan your macros as far in advance as possible to give you the opportunity to reshape your portions or make relevant adjustments.
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👀Visually guessing weight of food – refer to above point. Guessing games do not get results. WEIGH IT and LOG IT before EATING it!!! As you become more of a Macro Tracking Queen, you will likely acquire the skill of being able to visually portion out food relatively close to the gram that you want/need, but let’s not take any huge risks, here. Just weigh it, damnit!
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🍗Inconsistent with raw vs cooked weight – 100g raw chicken and 100g grilled chicken are VERRRRRY different in size! The macros are also different, whereby 100g raw = 22g protein and 100g grilled = 31g protein. It’s an easy error to make, so just be mindful that you track the food in the state it was measured in.
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⬇️CONTINUED IN COMMENTS⬇️
Another chilly winters day, another pathetic attempt of water consumption 👎🏼 It’s 5:30pm and outside of three cups of coffee and two glasses of Pepsi Max, I don’t think I’ve drunk more than 1L of water 😱 ABSOLUTELY SHOCKING!!!! I just don’t get thirsty, it’s really bad ✖️ Immediately going to throw a sachet of @greenteax50 🍇ACAI BERRY🍇 Vita-Matcha into a 1.5L bottle to help me guzzle it down - it ALWAYS helps to do the trick 👏🏼 and I PROMISE the whole lot will be drunk before the day is out!!!
Stuck for something light, quick and easy to prep for a snack that won’t burst your calorie budget? Here’s a Top 10 list of my go-to’s that you can pack into your lunchbox this week 😘
The smile says it all!!! 👏🏼 Flashback to this amazing transformation of my superstar client @j_kwiecien after she smashed TWO back-to-back 8 week challenges 👙 During that time, Jess diligently tracked her macros and followed a strength training program with little cardio ➡️ and voila!!! Improved posture, increased muscle mass and a leaner physique 🙌🏼 Jess has spent much of this year in “off season”, so I’m really excited to see the gains she has made when she signs up for her upcoming “Comeback” Challenge 🎉 Yaaaaasss, Queen!!! 👑
Raise your hand if you kick serious ass Monday to Friday, but then things fall apart or escalate over the weekend, putting you right back to Square One on Monday? Yerp, been there more times than I can count!!! But there are some strategies you can put in place and habits you can adopt to keep on track with your goals all week long:
✔️Increase your productivity by waking up an hour earlier to exercise or plan out your day
✔️Work on one task at a time - and do it well! Doing too many things at once can be overwhelming and stressful, and will probably compromise the quality of what you’re doing
✔️It’s great to have goals and showing dedication to the things you are passionate about - but family and friends also important! Make time for those who matter most
✔️Keep moving any chance you get. Head out for a leisurely walk, go mountain hiking, scope out the surf at the beach or hit the gym
✔️There’s more to life than work, work and more work! Take some time out for your much-loved hobbies! Nothing wrong with putting that jigsaw puzzle together, knitting on the couch or going for an old-fashioned rollerblade!
✔️Prepare yourself for the week ahead - meals, laundry, schedules, etc. Ain’t no excuses to stop slaying!
✔️The chaos of the working week can certainly catch up on us, so take out at least 10-20mins a day to meditate, practice yoga, seek clarify and rejuvenate your mind, body and soul
✔️Keep up the hustle, 24 hours a day, 7 days a week!!! Just because it’s the weekend, that doesn’t mean that your goals have to be put on the back-burner
Guilty as charged.... I LOVE FOOD!!!!! ♥️ I’m not ashamed to say that I enjoy eating the cheekier things in life on the odd occasion - especially desserts. And DOUBLE-especially my Classic Chocolate Protein Brownie with this amazing low calorie gelato called @fitlato (made right here in Brisbane AUS 🐨) and a river of @macr0mike PB+ Strawberry Cheezecake sauce 🤤
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Yes, I’m a good girl and eat my greens like I should and get plenty of micronutrients from a broad range of fresh produce 🍏 but life is too short to restrict, eliminate, deprive and experience GUILT when it comes to food ❌
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That’s why I apply a flexible dieting approach to my lifestyle, so that I can literally eat ANYTHING I want whilst also ensuring I’m consuming the right balance of macronutrients to facilitate my goals 👙 This nutritional method has enhanced my knowledge about food, helped me make smarter decisions when it comes to fuelling my body and encouraged me to experiment with different recipes (including this dish!) 🍰
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I no longer fear food like I used to. I don’t label things as being either “good” or “bad” (I prefer using terms such as “calorie” or “nutrient” rich) and I definitely no longer ride that yo-yo dieting roller coaster 🎢 If anything, flexible dieting has given me more control of my diet, boosted my self-confidence and overall helped strengthen my relationship with food 👏🏼 I describe my appetite as “very healthy”, and I’m very proud of that!!!
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PS: if you live in Brisbane and want to learn how to get in shape while eating @fitlato every day, STAY TUNED because something very special is coming this October!!! @fitlatomacrochallenge
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🍧PROTEIN BROWNIES & BLONDIES🍧 eBook available on my website - only $5, instant download!
With the movements I’ve been seeing on social media lately about not letting the number on the scales define who you are, I thought I’d break it down even more by discussing the pros and cons of using scales to measure your progress in the first place.
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Whilst a somewhat useful tool for obtaining quick and easy results, many people do not understand that the number on the scales measures the body as a “whole” and does not take a considerable amount of moving variables into account. The number on the scales is simply your relationship with GRAVITY and will not tell you how strong you are getting, how much lean muscle you are building, how loose or more comfortable your clothes are feeling, how much energy you have regained, or the things that you are physically and mentally capable of doing.
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Also remember that it is completely normal for your scale weight to fluctuate day to day depending on several factors such as sodium and water retention, stress, hormones, whether been to the bathroom or just guzzled a litre of water, if you’re dehydrated or recently done a strenuous workout.
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I recommend that you use the scales as a GUIDE only. Avoid relying on this tool entirely to accurately track your progress, however it can be used to help collect a broad range of data about what your body is doing.
#ThrowbackThursday to those pre-comp (and clearly Driver’s Arm Tan) feels 💪🏽 Cannot wait for this darn virus to leave my body so that I can get stuck into my training again!!! 🏋🏼‍♀️ #Arnolds2019