Hey everyone,
Live stream videos at Ustream
Coach Catolino and I are hosting a live-chat on October 4th on Ustream! In preparation for our event we'd like you to submit your competition related questions. Leave a comment below, or tweet @toscareno #competitionchatlive with your question.
To get all of the details about the event please visit my events calendar!
Showing posts with label Competition. Show all posts
Showing posts with label Competition. Show all posts
Monday, September 17, 2012
Thursday, April 2, 2009
Q & A Part 2 - EXERCISE
QVC!!!
I'm going to be on QVC again TOMORROW (Friday) for 8 minutes between 5 and 6 pm Eastern!!! Check your local listings. I will post the link once I'm done.
More More More....
Question: Did you gradually add a few more each workout? I have been trying to do just one after 6 months, and I still can't go all the way up. How did you do it? Assisted chin-machine or just pulling up for dear life?
Answer: When your body weight gets low enough chins come easy. Until then do half chins or assisted chins every day until you are all the way up!
Question: Do you think you'll compete again and how would i find out about competing in canada in the maritimes,what would be the names of these competions so i could search for them? What times of the year is competion time? And i was wondering about the contest your husband had going on at oxygen ,the ab contest? was a winner chosen?Thanks so much i love your blog and all your pictures no matter what your wearing.
Answer: I won’t be competing anytime soon. These last 2 were pretty tough on me. But I can never say never. To find competitions in your area I recommend an internet search. Since I don’t live in the maritimes I am not sure about comps in your area. They run all year round.
Question: I have a Q. Should I out work out a few days if i worked out to hard to the point were my legs and butt have been sore for 4 days. I ha d just switched my routine and was lifting very heavy. i did the step machine the next day,and then jogged and walked on a steep incline the next two days. What is better. light work out after or no workout on the sore muscles?
Answer: Sometimes light exercise after an hard day can be good, or a hard workout focusing on a different group of muscles. It’s best to give 24-48 hours rest between sessions focusing on the same muscle group. Listen to your body.
Question: Who came up with the different rep sets....6-8, 10-12 etc. What are the advantages of each?
Answer: I don’t know who came up with these classifications. I’m sure my husband knows! The advantage of each is to work the muscle in different ways. 6-8 reps with heavy weights challenges the strength of a muscle, while 10-12 challenges the endurance of the muscle.
Question: Can you elaborate on Giant Sets? and how often they can be performed?
Answer: Giant sets are as follows; choose 5 exercises for 1 body part and do them in succession. Repeat as often as you like.
Question: With regards to ab exercises...is it a myth that you shouldn't exercise them after 6pm or you won't sleep? It this IS true why wouldn't one sleep? thx.
Answer: That’s a myth. Exercise whenever you can and eat clean.
Question: Do you know of anywhere in the Toronto area where fitness competition shoes can be purchased?
Answer: Yes but you won’t like the answer – stripper stores! That is where you buy your princess shoes.
Question: How do you firm up the lower part of your glutes. I do very well with the upper part but have a hard time isolating the part that flows into the hamstrings. Thank you.
Answer: Well, the glute muscles span the glute from top to bottom so isolating the lower part is difficult. I like prone hip raises with weight.
Question: Can you work your calves everyday? I think the answer is yes but I'm not sure. Would you be damaging unrepaired fibers if you did?
Answer: Don’t train calves every day. Train them 2 or 3 times per week. The greatest growth comes from stretching calves too. So lift and stretch.
Question: Tosca would you suggest that if your work out lasts longer than an hour (wts only) that it is too long. I like the idea of feeling energized when leaving the gym. i do, but sometimes i feel exhausted. i do like to listen to my body. i am trying to figure out a good routine for me to get in 3 cardios at least a week but i will not give up wts to do so. i get in the 3 plus cardios but leave feeling wooped at times after pushing myself to extreme. i usually do interval training. I almost think i should concentrate on walking at a incline at intervals at 35%. It really makes me sweat and can get my heart rate without exhausting my legs. I should mention i would consider myself in excellent cardio shape and have been lifting wts for 25 plus years. What do you think?
Answer: Interval training is especially exhausting. Interval training + weights = no wonder you are whooped! Feeling completely beat after a workout isn’t a good sign. Try doing your cardio at a different time of day so you are not exhausting your body in one session. If you are doing a heavy leg session with weights leave your cardio to the next day to allow time for your muscles to recover slightly. Tone it down, girl! Otherwise you might injure yourself.
I'm going to be on QVC again TOMORROW (Friday) for 8 minutes between 5 and 6 pm Eastern!!! Check your local listings. I will post the link once I'm done.
More More More....
Question: Did you gradually add a few more each workout? I have been trying to do just one after 6 months, and I still can't go all the way up. How did you do it? Assisted chin-machine or just pulling up for dear life?
Answer: When your body weight gets low enough chins come easy. Until then do half chins or assisted chins every day until you are all the way up!
Question: Do you think you'll compete again and how would i find out about competing in canada in the maritimes,what would be the names of these competions so i could search for them? What times of the year is competion time? And i was wondering about the contest your husband had going on at oxygen ,the ab contest? was a winner chosen?Thanks so much i love your blog and all your pictures no matter what your wearing.
Answer: I won’t be competing anytime soon. These last 2 were pretty tough on me. But I can never say never. To find competitions in your area I recommend an internet search. Since I don’t live in the maritimes I am not sure about comps in your area. They run all year round.
Question: I have a Q. Should I out work out a few days if i worked out to hard to the point were my legs and butt have been sore for 4 days. I ha d just switched my routine and was lifting very heavy. i did the step machine the next day,and then jogged and walked on a steep incline the next two days. What is better. light work out after or no workout on the sore muscles?
Answer: Sometimes light exercise after an hard day can be good, or a hard workout focusing on a different group of muscles. It’s best to give 24-48 hours rest between sessions focusing on the same muscle group. Listen to your body.
Question: Who came up with the different rep sets....6-8, 10-12 etc. What are the advantages of each?
Answer: I don’t know who came up with these classifications. I’m sure my husband knows! The advantage of each is to work the muscle in different ways. 6-8 reps with heavy weights challenges the strength of a muscle, while 10-12 challenges the endurance of the muscle.
Question: Can you elaborate on Giant Sets? and how often they can be performed?
Answer: Giant sets are as follows; choose 5 exercises for 1 body part and do them in succession. Repeat as often as you like.
Question: With regards to ab exercises...is it a myth that you shouldn't exercise them after 6pm or you won't sleep? It this IS true why wouldn't one sleep? thx.
Answer: That’s a myth. Exercise whenever you can and eat clean.
Question: Do you know of anywhere in the Toronto area where fitness competition shoes can be purchased?
Answer: Yes but you won’t like the answer – stripper stores! That is where you buy your princess shoes.
Question: How do you firm up the lower part of your glutes. I do very well with the upper part but have a hard time isolating the part that flows into the hamstrings. Thank you.
Answer: Well, the glute muscles span the glute from top to bottom so isolating the lower part is difficult. I like prone hip raises with weight.
Question: Can you work your calves everyday? I think the answer is yes but I'm not sure. Would you be damaging unrepaired fibers if you did?
Answer: Don’t train calves every day. Train them 2 or 3 times per week. The greatest growth comes from stretching calves too. So lift and stretch.
Question: Tosca would you suggest that if your work out lasts longer than an hour (wts only) that it is too long. I like the idea of feeling energized when leaving the gym. i do, but sometimes i feel exhausted. i do like to listen to my body. i am trying to figure out a good routine for me to get in 3 cardios at least a week but i will not give up wts to do so. i get in the 3 plus cardios but leave feeling wooped at times after pushing myself to extreme. i usually do interval training. I almost think i should concentrate on walking at a incline at intervals at 35%. It really makes me sweat and can get my heart rate without exhausting my legs. I should mention i would consider myself in excellent cardio shape and have been lifting wts for 25 plus years. What do you think?
Answer: Interval training is especially exhausting. Interval training + weights = no wonder you are whooped! Feeling completely beat after a workout isn’t a good sign. Try doing your cardio at a different time of day so you are not exhausting your body in one session. If you are doing a heavy leg session with weights leave your cardio to the next day to allow time for your muscles to recover slightly. Tone it down, girl! Otherwise you might injure yourself.
Wednesday, April 1, 2009
Q & A Part 1 - Diet
So it was been 1 month since I have answered questions. Since there so many I will be answering them in parts. Today's part - DIET!!
FYI - Notice on the right side of the blog page I have added a Frequently Discussed Topics section. Check this out before asking a question please. Thanks bloggers.
DIET
Question: I want to know what you think about carb cycling? Will it work because it seems you really have to count your carbs and not over do it right? On the other hand some days you want to eat a nice plate of pasta (okay maybe just me) and not feel so guilty and then the next day not eat starch or grains? What do you think?
Answer: Well, considering in the Eat-Clean Diet I recommend having complex carbs and whole grains and fruits and veg each day, carb cycling doesn’t seem like the something I would recommend. Counting carbs isn’t fun either. I would honestly encourage you to stick with the portion sizes suggested in the Eat-Clean Diet. If you are looking into this for a special training program I would recommend you speak with a professional in the field.
Question: I have a question for you - I work in the hospitality industry and I have absolutely insane hours.This week my schedule was Sunday: 11pm - 7:30am, Monday: off, Tuesday: 7am - 3:30pm, Tuesday: 7am - 3:30pm, Wednesday and Thursday: off, Friday: 11am - 7:30pm and Saturday: 11am - 7:30pm and my schedule changes every week. I get up at a different time everyday and go to sleep a varying times as well. How can I get my 6 meals on track with such insane hours?
Answer: You treat your work nights as your days and days as your nights, then treat your work days as regular days. Continue to eat every 2 – 3 hours during the times you are awake.
Question: Could you share with us some of the "challenges" you faced eating on vacation? What snacks did you bring with you or purchase to help you maintain your schedule of eating 5-6x per day? Also, what did you typically order at mealtime to ensure that you were eating clean options?
Answer: The biggest problem is eating enough and on schedule. Usually I end up skipping some of my regular smaller meals because I can’t access food. So I stash nuts, oats, apples and boiled eggs and that gets me out of trouble.
Question: When you list that you drank 6 oz. of wheatgrass, is that 6 oz. of water with one cube of wheatgrass or 6 oz. worth of wheatgrass cubes IN water? Do you have a hard time choking it down? I find it like drinking grass clippings in water. Did you always enjoy drinking it? Do you have any suggestions for kicking it back?
Answer: It was 6 oz. of frozen wheat grass in a tall glass of water. I just took it back like a pro! You could try mixing into a smoothie if you are having a hard time taking it.
Question: Knowing that you are not endorsed by any brand, which brand of chlorophyll do you take and is it a pill, powder or drops? Also, how to you prepare your wheatgrass and where do you get it?
Answer: I like the liquid kind of cholorophyll. As for wheatgrass look for it in a natural food store. It can be bought in liquid or frozen form.
Question: Tosca do you think it is adequate to just eat smaller portions of cooler 2 instead of doing cooler1 for a couple weeks, if i want to see more results. Is the distilled water and all to show less water weight ect. my goal is not to have the temporary effect but long term . Or does cooler 1 make you drop real fat at intermittent times, or will just reducing intake fix that also.
Answer: A portion size change will make a difference. Cooler 1 is best used for plateaus, but by all means try smaller portion sizes, too. Do what works best for you. Some people have a very hard time with Cooler 1. Distilled water reduced sodium levels, which can cause water retention. This is best used for competition prep when your skin has to be thin and tight.
Question: What do you eat 2-3 days prior to a competition and what do you eat the day of the competiton?
Answer: Check out my competition blogs from back in September and November. They are archived here on the site.
Question: How many protein shakes a day can I have? I add fruit to mine and water.
Answer: Stick to 1. Remember, it’s more important to get your protein from whole foods (chicken, fish, eggs, etc) than a synthetic product like protein shakes and bars, which can be filled with processed ingredient.
Question: I know you do not endorse any protein supplement, but I'm so confused when trying to buy one. Is it possible for you to tell us wich one you use ? Also, do you have a trick to avoid snacking at night ? I will eat super clean all day long but then, when I watch tv at night, I just want to eat sugary desserts.
Answer: I switch it up from time to time, but I enjoy Raw Power and Living Harvest. Changing your routine at night might help to avoid cravings, or grab water or fruit before sitting in front of the tube. Having healthy snacks at the ready and the junk out of the house is key!
Question: I have a question for you. I am a 30 y/o mom of 3. I have a lot of excess belly fat on my 5'4" 155 lb. frame from my wonderful kids. I exercise 6 days/week, alternating 3 days of cardio and 3 days of strength. No matter how well I eat, it doesn't seem to budge. I am VERY frustrated and I am looking for answers. I use your recipes and follow the lifestyle the best I can, with a slip-up every now and then, but still the scale does not budge, and the clothes are not fitting any better. I would appreciate any advice you can give.
Answer: Well something isn’t working and I can’t tell what it is from your note. Why don’t you send me an email at tosca@eatcleandiet.com so I can learn more.
Question: Is it true that the body can only absorb 25 grams of protein at one time?
Answer: True!
Question: Tosca, when it comes to consuming protein bars or protein powders do I also need to consume complex carbs from either fruits/vegetables/whole grains in order to complete my 'protein/carb' combination? Or do the bars/powders alone have enough protein & carbs for one 'meal'? (some examples of the protein bars that I eat are: Luna, Clif bars, meso-tech bars).
Answer: It really depends on the bar. Some offer lots of complex carbs, and some are mainly protein. I try to pair a bar with a piece of fruit. As for powders, if you mix them into a shake throw in some oats and fruit to make it a complete meal. I have lots of complete meal shake ideas in my cookbook.
Question: Tosca, Is it true that foods high in vitamin C should be consumed with protein in order for the protein to be fully absorbed by the body?
Answer: This is one I haven’t heard before. Usually iron and vit C need to be consumed together more max absorption.
Question: Tosca, I'm a bit confused about the clean eating rule of combining complex carbs and protein at each meal. Do complex carbs from whole grains need to be consumed at every meal/snack or is it ok for your complex carbs to come just from fruits and vegetables at each meal/snack?
Answer: Consume complex carbs from whole grains a few times a day. I like to have them at breakfast, and lunch, and sometimes at dinner.
Question: Is there an accurate way to calculate how much protein a person should be consuming each day? If so, what is it?
Answer: The best way is to use the palm of your hand. Use this as a guide for each protein serving you have 5 – 6 times each day.
Question: Is there a difference between 'whole wheat' and 'whole grain'? If so, which one would you recommend over the other and is one a better/cleaner choice over the other?
Answer: Whole wheat refers to the whole wheat grain, whole grain refers to a variety of grains. Either are acceptable as long as the ingredient lists shows they are actually whole. Don’t just read the front of the product.
Question: I want to know what food or meal you crave or treat yourself to? What can I indulge in if I'm craving pasta, pizza, or schezuan (the crispy stuff with noodles or rice)? What meal would satisfy my craving for fat and starch especially around PMS-it's my worst week!
Answer: I usually like to treat myself with some cheese. It is my favorite! Indulge in whatever you like for your treat meal. Just don’t make it a whole day of treats. PMS time cravings can be brutal. I recommend lots of exercise, avoiding salty foods, and filling up on lots of veggies.
Question: I have a question about rice noodles. I love Vietnamese Bun - I get the one that has the grilled shrimp (does have a lemongrass sauce on it - not sure what's in it) and it has rice noodles (I'm assuming white rice - but you mention rice noodles in one of your books as being ok). Then you pour a nauc man sauce over the top. I think it has vinegar, a few veggies, some peanuts, and spices. It may have a tad of sugar -but its not overly sweet. It is a very light dish and feels clean. Is this a good option to eat? It's my favorite at the vietnamese restaurant.
Answer: Sounds good to me. Maybe have the sauce on the side so you can add in little bits here and there. Try different protein options from time to time, too.
Question: I have a question for you: I am 5ft 1" tall, 39yrs old and weigh 121 lbs. I want to lose 5-7 pds. If I follow Cooler 1 is that too much food for me seeing I'm not the "average" height woman? What is adequate amount of protein/carbs and fat for me? I do cardio 6x week (45min) and free weights 3x week. What do you suggest I do?
Answer: Your have portion size measurers built in. Use your hands as a guide. See the Eat-Clean Diet for more information on this. You can adjust Cooler 1 to fit your size by using portion sizes. Your exercise sounds great. Give Cooler 1 a try!
Question: I usually eat cooler 2 since I was a fairly active individual. At the end of January, I was involved in a car accident, and am now restricted to low impact cardio and the only weights I'm lifting are less than 5 pounds. Should I be eating the same amount of protein or should I scale it back a bit?
Answer: You may want to reduce all of your portion sizes since your activity level has decreased. However, since your body is in recovery mode don’t forget to give it the best quality nutrition. This will really help you. Bottom line: listen to your body… if you’re hungry EAT something clean! Once you’re fully recovered you can go back to being a hard core trainer! My best wishes for your speedy recovery.
Question: Do you think the fact that you periodically go on cooler 1 is the reason you have the excellent results of reducing belly fat?
Answer: Nope! It’s because I eat clean every day! Consistency & dedication = results.
Question: I have a question about belly fat too...is it more the food you eat or how active you are to get them flat? Which exercises for lower abs and how many reps/sets and how often per week?
Answer: What you eat is always more important. Remember the body beautiful formula: 80% diet, 10% exercise, 10% genetics. You NEED to eat clean in order to see results. As for ab work: you can train them everyday using a challenging number of reps. This will vary based on your strength and the exercise. I like heel raises, reverse crunches and hanging knee raises.
Question: Are you gluten intolerant? If so, you've mentioned that you eat Ezekiel bread. What brand do you use? I'm assuming that the Food for Life brand isn't gluten free.
Answer: I have never been officially tested as gluten intolerant, but sometimes wheat products do cause me to bloat. I like to try gluten-free products because a lot of my readers do suffer from this problem. Ezekiel bread is not gluten free.
Question: Do you have to use roasted peanuts? I have read where roasting takes nutrients out. Doing this I figured on leaving out the oil. What are your recommendations?
Answer: I tend to use peanuts in major moderation since they are high in saturated fats. I prefer almonds instead. Roasting changes the fat composition and can often turn the good fats to bad. If you must roast, do it on occasion and do a dry roast in the oven.
FYI - Notice on the right side of the blog page I have added a Frequently Discussed Topics section. Check this out before asking a question please. Thanks bloggers.
DIET
Question: I want to know what you think about carb cycling? Will it work because it seems you really have to count your carbs and not over do it right? On the other hand some days you want to eat a nice plate of pasta (okay maybe just me) and not feel so guilty and then the next day not eat starch or grains? What do you think?
Answer: Well, considering in the Eat-Clean Diet I recommend having complex carbs and whole grains and fruits and veg each day, carb cycling doesn’t seem like the something I would recommend. Counting carbs isn’t fun either. I would honestly encourage you to stick with the portion sizes suggested in the Eat-Clean Diet. If you are looking into this for a special training program I would recommend you speak with a professional in the field.
Question: I have a question for you - I work in the hospitality industry and I have absolutely insane hours.This week my schedule was Sunday: 11pm - 7:30am, Monday: off, Tuesday: 7am - 3:30pm, Tuesday: 7am - 3:30pm, Wednesday and Thursday: off, Friday: 11am - 7:30pm and Saturday: 11am - 7:30pm and my schedule changes every week. I get up at a different time everyday and go to sleep a varying times as well. How can I get my 6 meals on track with such insane hours?
Answer: You treat your work nights as your days and days as your nights, then treat your work days as regular days. Continue to eat every 2 – 3 hours during the times you are awake.
Question: Could you share with us some of the "challenges" you faced eating on vacation? What snacks did you bring with you or purchase to help you maintain your schedule of eating 5-6x per day? Also, what did you typically order at mealtime to ensure that you were eating clean options?
Answer: The biggest problem is eating enough and on schedule. Usually I end up skipping some of my regular smaller meals because I can’t access food. So I stash nuts, oats, apples and boiled eggs and that gets me out of trouble.
Question: When you list that you drank 6 oz. of wheatgrass, is that 6 oz. of water with one cube of wheatgrass or 6 oz. worth of wheatgrass cubes IN water? Do you have a hard time choking it down? I find it like drinking grass clippings in water. Did you always enjoy drinking it? Do you have any suggestions for kicking it back?
Answer: It was 6 oz. of frozen wheat grass in a tall glass of water. I just took it back like a pro! You could try mixing into a smoothie if you are having a hard time taking it.
Question: Knowing that you are not endorsed by any brand, which brand of chlorophyll do you take and is it a pill, powder or drops? Also, how to you prepare your wheatgrass and where do you get it?
Answer: I like the liquid kind of cholorophyll. As for wheatgrass look for it in a natural food store. It can be bought in liquid or frozen form.
Question: Tosca do you think it is adequate to just eat smaller portions of cooler 2 instead of doing cooler1 for a couple weeks, if i want to see more results. Is the distilled water and all to show less water weight ect. my goal is not to have the temporary effect but long term . Or does cooler 1 make you drop real fat at intermittent times, or will just reducing intake fix that also.
Answer: A portion size change will make a difference. Cooler 1 is best used for plateaus, but by all means try smaller portion sizes, too. Do what works best for you. Some people have a very hard time with Cooler 1. Distilled water reduced sodium levels, which can cause water retention. This is best used for competition prep when your skin has to be thin and tight.
Question: What do you eat 2-3 days prior to a competition and what do you eat the day of the competiton?
Answer: Check out my competition blogs from back in September and November. They are archived here on the site.
Question: How many protein shakes a day can I have? I add fruit to mine and water.
Answer: Stick to 1. Remember, it’s more important to get your protein from whole foods (chicken, fish, eggs, etc) than a synthetic product like protein shakes and bars, which can be filled with processed ingredient.
Question: I know you do not endorse any protein supplement, but I'm so confused when trying to buy one. Is it possible for you to tell us wich one you use ? Also, do you have a trick to avoid snacking at night ? I will eat super clean all day long but then, when I watch tv at night, I just want to eat sugary desserts.
Answer: I switch it up from time to time, but I enjoy Raw Power and Living Harvest. Changing your routine at night might help to avoid cravings, or grab water or fruit before sitting in front of the tube. Having healthy snacks at the ready and the junk out of the house is key!
Question: I have a question for you. I am a 30 y/o mom of 3. I have a lot of excess belly fat on my 5'4" 155 lb. frame from my wonderful kids. I exercise 6 days/week, alternating 3 days of cardio and 3 days of strength. No matter how well I eat, it doesn't seem to budge. I am VERY frustrated and I am looking for answers. I use your recipes and follow the lifestyle the best I can, with a slip-up every now and then, but still the scale does not budge, and the clothes are not fitting any better. I would appreciate any advice you can give.
Answer: Well something isn’t working and I can’t tell what it is from your note. Why don’t you send me an email at tosca@eatcleandiet.com so I can learn more.
Question: Is it true that the body can only absorb 25 grams of protein at one time?
Answer: True!
Question: Tosca, when it comes to consuming protein bars or protein powders do I also need to consume complex carbs from either fruits/vegetables/whole grains in order to complete my 'protein/carb' combination? Or do the bars/powders alone have enough protein & carbs for one 'meal'? (some examples of the protein bars that I eat are: Luna, Clif bars, meso-tech bars).
Answer: It really depends on the bar. Some offer lots of complex carbs, and some are mainly protein. I try to pair a bar with a piece of fruit. As for powders, if you mix them into a shake throw in some oats and fruit to make it a complete meal. I have lots of complete meal shake ideas in my cookbook.
Question: Tosca, Is it true that foods high in vitamin C should be consumed with protein in order for the protein to be fully absorbed by the body?
Answer: This is one I haven’t heard before. Usually iron and vit C need to be consumed together more max absorption.
Question: Tosca, I'm a bit confused about the clean eating rule of combining complex carbs and protein at each meal. Do complex carbs from whole grains need to be consumed at every meal/snack or is it ok for your complex carbs to come just from fruits and vegetables at each meal/snack?
Answer: Consume complex carbs from whole grains a few times a day. I like to have them at breakfast, and lunch, and sometimes at dinner.
Question: Is there an accurate way to calculate how much protein a person should be consuming each day? If so, what is it?
Answer: The best way is to use the palm of your hand. Use this as a guide for each protein serving you have 5 – 6 times each day.
Question: Is there a difference between 'whole wheat' and 'whole grain'? If so, which one would you recommend over the other and is one a better/cleaner choice over the other?
Answer: Whole wheat refers to the whole wheat grain, whole grain refers to a variety of grains. Either are acceptable as long as the ingredient lists shows they are actually whole. Don’t just read the front of the product.
Question: I want to know what food or meal you crave or treat yourself to? What can I indulge in if I'm craving pasta, pizza, or schezuan (the crispy stuff with noodles or rice)? What meal would satisfy my craving for fat and starch especially around PMS-it's my worst week!
Answer: I usually like to treat myself with some cheese. It is my favorite! Indulge in whatever you like for your treat meal. Just don’t make it a whole day of treats. PMS time cravings can be brutal. I recommend lots of exercise, avoiding salty foods, and filling up on lots of veggies.
Question: I have a question about rice noodles. I love Vietnamese Bun - I get the one that has the grilled shrimp (does have a lemongrass sauce on it - not sure what's in it) and it has rice noodles (I'm assuming white rice - but you mention rice noodles in one of your books as being ok). Then you pour a nauc man sauce over the top. I think it has vinegar, a few veggies, some peanuts, and spices. It may have a tad of sugar -but its not overly sweet. It is a very light dish and feels clean. Is this a good option to eat? It's my favorite at the vietnamese restaurant.
Answer: Sounds good to me. Maybe have the sauce on the side so you can add in little bits here and there. Try different protein options from time to time, too.
Question: I have a question for you: I am 5ft 1" tall, 39yrs old and weigh 121 lbs. I want to lose 5-7 pds. If I follow Cooler 1 is that too much food for me seeing I'm not the "average" height woman? What is adequate amount of protein/carbs and fat for me? I do cardio 6x week (45min) and free weights 3x week. What do you suggest I do?
Answer: Your have portion size measurers built in. Use your hands as a guide. See the Eat-Clean Diet for more information on this. You can adjust Cooler 1 to fit your size by using portion sizes. Your exercise sounds great. Give Cooler 1 a try!
Question: I usually eat cooler 2 since I was a fairly active individual. At the end of January, I was involved in a car accident, and am now restricted to low impact cardio and the only weights I'm lifting are less than 5 pounds. Should I be eating the same amount of protein or should I scale it back a bit?
Answer: You may want to reduce all of your portion sizes since your activity level has decreased. However, since your body is in recovery mode don’t forget to give it the best quality nutrition. This will really help you. Bottom line: listen to your body… if you’re hungry EAT something clean! Once you’re fully recovered you can go back to being a hard core trainer! My best wishes for your speedy recovery.
Question: Do you think the fact that you periodically go on cooler 1 is the reason you have the excellent results of reducing belly fat?
Answer: Nope! It’s because I eat clean every day! Consistency & dedication = results.
Question: I have a question about belly fat too...is it more the food you eat or how active you are to get them flat? Which exercises for lower abs and how many reps/sets and how often per week?
Answer: What you eat is always more important. Remember the body beautiful formula: 80% diet, 10% exercise, 10% genetics. You NEED to eat clean in order to see results. As for ab work: you can train them everyday using a challenging number of reps. This will vary based on your strength and the exercise. I like heel raises, reverse crunches and hanging knee raises.
Question: Are you gluten intolerant? If so, you've mentioned that you eat Ezekiel bread. What brand do you use? I'm assuming that the Food for Life brand isn't gluten free.
Answer: I have never been officially tested as gluten intolerant, but sometimes wheat products do cause me to bloat. I like to try gluten-free products because a lot of my readers do suffer from this problem. Ezekiel bread is not gluten free.
Question: Do you have to use roasted peanuts? I have read where roasting takes nutrients out. Doing this I figured on leaving out the oil. What are your recommendations?
Answer: I tend to use peanuts in major moderation since they are high in saturated fats. I prefer almonds instead. Roasting changes the fat composition and can often turn the good fats to bad. If you must roast, do it on occasion and do a dry roast in the oven.
Monday, March 2, 2009
Challenge Day 5 & Portland Farewell
I have just bid farewell to my lovely daughter Rachel. I am sad to leave after such a wonderful weekend here in Oregon.
This morning I had a TV appearance with AM Northwest. I hope some of you were able to catch it. If not, click here for the link. I had a lot of fun with Helen and Dave the dynamic duo hosting the show.
Special thanks for Kierstin Buchner, food stylist extraordinaire, wh
o made my recipes look fantastic for the show with the help of her special toolkit. We snacked on the Sweet Potato Oven Fries from the cookbook backstage after taping. Yummy!!
I will put up a bunch more shots from my trip to Portland later on this week. In the meantime, I have FINALLY answered questions. See below... THERE ARE TONS!!
Q: I've been doing clean eating since the beginning of January and have lost 18lbs so far, in combination with a workout plan of course.
I'll be going on vacation in 2 weeks, that's why I just today started the cooler 1 plan.
Plain oatmeal with wheat germ and flaxseed for breakfast.... what should I say?? It took me 20 minutes just to finish this. It's pretty disgusting. Maybe tomorrow I'll cut 1/2 of my daily apple into this because I don't think I can do plain oatmeal for 2 weeks.
A: You have had some amazing success girl!! Wow! See I love the plain oatmeal (I’m a little nuts), but definitely adding some thinly sliced apple can help. Keep up the good work.
Q: I have a question about the cooler 1 plan. Whatever weight I lose during the two weeks of cooler 1, wouldn't I just gain back as soon as I start back on cooler 2?
A. The plan for Cooler 1 is really to accelerate weight loss for someone who needs to tighten up in a hurry or to jumpstart a weight loss program. It is the way, for example, many fitness athletes prepare for an appearance or modeling shoot. So it will definitely help you get a quick weight loss response. You may gain a bit of weight back when you introduce some foods from the other Cooler Plans back into your diet if you were not obese or overweight before. If you are in either of the latter situations you won’t gain the weight back. At least you shouldn’t. When I do Cooler 1 I lose weight as I am doing now and it will be about 5 pounds. Then when I start eating normally again (ie) Cooler 2, I may gain 3 or 4 pounds back.
Q: Sorry Tosca, those aren't toxins coming out of your feet.
Besides, following the guidelines in your Eat Clean Diet, there is no need to detoxify, you are doing it naturally. Here's what happens with the cleanse you experienced... "The water your feet are in undergoes electrolyzation. This allows rapid corrosion of the iron electrodes in the foot bath. Ferric oxides to the chemist, or rust to most everyone else ultimately turns the water yellow then brown. Insoluble iron precipitates float as scum to the top too." It's just rust. This is something that has been used in countless 'air purifiers' as well to make people think the air they breath is full of crud. You might have seen those commercials where they take out the bucket of water from the purifier and it's incredibly brown.
A: That’s interesting because I thought it looked similar to the water in the air purifier at home. Hmmmm. I don’t know much about ionic cleansing, so I will have to ask Lena what it’s all about. Thanks for sharing.
Q: I've been reading a lot about using coconut oil in protein shakes and cooking to increase the thyroid? What is your opinion on this subject?
A: Coconut oil is definitely an option for use in cooking. However, it is high in saturated fat and should be used in moderation, as with most other oils. Also it is crucial to store any fats properly since they go rancid quickly and need to be handled with respect. Keep them in a cool dark place, not near the stove or a running appliance. Coconut water is another excellent addition to smoothies.
Q: In your updated eat clean diet book you mention cooking oatmeal overnight in a slow cooker? What is your recipe for that so that it doesn't come out dry? Do you put the bee pollen and flaxseed in there as well?
A: In The Eat-Clean Diet Cookbook there is a recipe for slow cooker oatmeal. Click here for a link for a recipe on my website, too. You can throw flax and bee pollen on top.
Q: I want to know why in the Clean Eat book Cooler 1 apple a day is allowed but now you say no "Fruit" in the blog a few days ago? I'm confused and I don't want to get discouraged, should I not eat fruit in Cooler 1 even if its only for 2 weeks, will it affect my results? I hope you have time to respond. Good Luck at the Arnold!
A: Fruit is limited in Cooler 1. What I should have said was limited fruit. Follow the plan as stated in the book, and I apologize for the confusion.
Q: That water looks nasty! Is it "chunky"? Yuck! How can they tell that you're low in calcium? Just curious!
A: I am not sure how they can tell I am low in calcium. I need to do some more research on ionic cleansing. Please see the question above regarding ionic cleansing for more information.
Q: If one lacks Vitamin D does that mean your calcium goes down? Please clarify?
A: Vitamin D is necessary for the absorption of calcium. So if you are not getting enough vitamin D from food sources or from sunlight you will have lower calcium absorption.
Q: When you began eating cleaning and when you lost 60+ pounds, how many days were you running? I usually do cardio 5 days through the week because I'm trying to lose weight. I know I have good muscle tone, you just can't see it because of the fat. Also do you find it hard to stick to Cooler 1? What is the max number of weeks you will do Cooler 1?
A: I was running about 5 – 6 days each week. What I should have been doing was a combo of weights and cardio because I just wound up a smaller, but still flabby version of myself. As soon as I added in weights and eating clean I shaped this great healthy body. Cooler 1 should only be used for 2 weeks at a time because it does not contain enough nutrients for long term eating. It can be hard to stick too, but not if you’re determinged.
Q: When do you think is the best time to do cardio to burn fat? I've read different things about when to do cardio. For example, in the mornings or evenings. Just wondered what your thoughts were on this.
A: Do cardio when it is best for you. I often do it in the morning before breakfast. But if I wake up hungry I will eat and do my cardio an hour later. What’s more important is incorporating it into your schedule so that you will actually get it done and not put it off.
Q: Is squatting one of the best exercises for you glutes? I always feel them the next day...sweet pain of course...just wanted to know what your choices for glutes are.
A: I love squats! Sweet pain is the best… as long as it’s not too much pain. That can indicate injury. I also love prone hip raises, kneeling kickbacks, and lunges. See The Butt Book for a bunch of options, too.
Q: I have a different kind of question. A lot of times when I'm working out...during the last few reps or sets...I sometimes feel I can't do it...a bit of anxiety follows. I get through it...but I don't like that feeling like I just want to stop when it gets a little too tough. But if you don't continue...your muscles don't grow. Do you every feel like that and if you do or don't can you suggest how to get over that feeling. I really luv working out, luv the results, even the pain :), but that little voice saying "I can't just stop" really upsets me. I hyperventilated about 10 years ago for other reasons...and sometimes I think it'll happen again. But this sport requires you to breathe, so how do I over come this? Any wise advise. :')
A: I will share a secret with you – I often feel the same way and I have been doing this for a while. The feeling does not happen with every exercise. It happens most with squats where I am lifting more than 150 pounds on my back. I worry that I won’t be able to get back up and what would happen if I couldn’t. That is why it is important to have someone spot you for some of these truly challenging exercises. I also talk to myself in my head and encourage myself to push through it. I will say things like, “Come on Tosca you can do this. You are strong and you have goals for yourself!” or “Just do it girl! Push it up!” I will often visualize myself on top of a mountain all muscley and totally powerful. Or I picture my old fat self and that really motivates me to go on. Thank you for asking this question. I thought it was just me and that I was holding on to this dirty little secret but if I do and you do then there must be others too. We are all Sisters in Iron.
Q: If you have 60 lbs worth of plates on a 40 lb bar...are you squatting 100 lbs or 60 lbs?
A: 100 lbs.
Q: Love your t-shirt, where is it from?
A: Thanks. I picked it up at Ruehl.
Q: For the "no fruit" aspect of the plan - is that because of the simple sugars/excess carbs??
A: Fruit is not recommended in Cooler 1 because of the high fructose levels that can spike your blood sugar and increase fat storage.
Q: I was wondering if there is anything "clean eating" that can help with bloating and cramps for that time of the month. A week before my period I feel bloated, achy, and just plain mean. Then when I do have my period I do begin to feel better other than some bad cramps. This does hurt my progress with eating clean and working out because of how awful I feel. The cravings for something bad to eat. Also just feeling achy that makes me not want to work out. So I was just wanting to know if there was some clean food that can help with these areas. So I wouldn't feel bad around this time of the month, and that can also help me stay on track. Thank you!!
A: When you know that time is coming you need to make a game plan. Pack your cooler for the day, put your workout schedule in PEN so you don’t change it, and maybe plan to meet a friend at the gym so you don’t bail out. It’s been shown that working out will actually decrease cramping and bloating experienced during PMS. As for foods, it’s important to limit your sugar and salt intake, which can really increase bloating. Wheat and dairy products can also increase these problems. Stick to lots and lots of veggies and lean meats during this time. I would also encourage the consumption of plenty of healthy fats like borage, fish and other intensely nutritious oils. They do help.
Q: Can you elaborate a little about the different categories of competing ie. Fitness, Figure, Figure Masters, Fitness Model and Fitness Model and how far developed you need to be for each.
A: The physique industry has blossomed in the last few years and there are many categories in which to compete. Unfortunately there is little consistency among these competing sports. The best thing to do is to select a contest and then work closely with the coordinator to understand the physique requirements. Literally each contest has different requirements. It is too difficult to list them all here (perhaps an upcoming Oxygen article would answer that question). Obviously bodybuilding would be the most muscular and fitness or bikini model is less so but they still choose the most muscular, ripped girl on stage at show time anyway!
Q: Hi Tosca~ just wondering what type of hair removal process you would recommend if any? What might your helpers think of Laser hair removal? Does waxing actually weaken the muscles underneath the skin? thx.
A: Personally I use waxing because I don’t like the idea of shooting lasers into sensitive areas such as the armpits and groin where there are large concentrations of lymph nodes. I do not know if waxing weakens the muscles underneath our skin, however, considering that our muscles and skin are not the same entity I can assume that if anything waxing would create more slack in the skin rather than weakening the muscles. I imagine this would only get really bad if you were waxing everyday.
Q: Is it okay to change your routine everytime you do a workout? Say for example it's chest, back and shoulder day...can you change the routine every week instead of doing the same routine for 4 wks and then change it?
A: This sounds like a great plan. It will always keep your body guessing and you will work lots of different muscle groups. I often suggest a change at 4 weeks because most people don’t have the time to create new plans every day and then they fall into ruts.
Q: Does Bikini Model competition still require the same weight training dedication and what look would the judges be looking for? Soft, cut curves, etc?
A: Absolutely!!! If I knew what the judges were looking for I would be a winner every time but the truth is that no one really knows and for each contest it is different (read the earlier question and answer). I do know from experience that no matter what the judges say they are looking for they ALWAYS choose the most ripped muscular girl at show time!
Q: Just curious why most of the followers pics are missing and listed as 'undefined' is there something wrong with the site?
A: I haven’t noticed this problem. I am also not very techy. If the problem still exists I would recommend speaking with a computer-smart individual.
Q: I have been weight training heavy and eating clean. I find that I am always sore after a workout 12 hrs after to be exact, and I only workout 3 days a week. It takes several days for my body and muscles to get repaired and grow. I do see results though. Is this okay? Is it okay to wait till you are completely healed before working out again? I find that if I do workout more...my body gets stressed and fatigued not to mention more pain? Am I an anomaly, lucky or doing something wrong? I don't believe I am overtraining. t
Sat - Leg & Glute Day
Sun - Arms & Abs
Wed - Chest, Back & Shoulders
And I change the routine of exercises every work-out - could this be the culprit (my body doesn't have time to adapt say for 4-6 weeks)?
A. You are doing great! Keep up the good work. Listen to what your body is telling you ie). pain or not and celebrate in the fact that you are getting results from your efforts.
Q: Is it necessary to work your forearms separately, or do they just develop by doing other compound exercises?
A: I would recommend working your forearms separately if you are looking for specific muscle growth in this area, of if you use your forearms a lot in your career. Otherwise, forearms will be worked during most upper movements because you are gripping the weights.
Q: So is there a new book in the making!? :)
A: There is always a book in the making. Check out my website for a preview of The Eat-Clean Diet for Men that will be launched soon.
Q: When competing what was your body fat%?
A: At contest time my body fat level is usually 8 to 9 per cent.
Q: Tosca, you once mentioned that your nails are a protein base on top of your own nail. Can you tell where one would get this done? As most places use chemical based products that aren't so good for you. Can you tell where you go? Thanks!
A: My friend Franca does my nails out of her home. I found Franca at a local salon and day spa. I would recommend checking out some of these in your area.
Q: Hi Tosca~ I have a question about your favourite topic...'calves'. Please don't get upset...I need help!!! :)
What are the best, best, best exercises to do? High reps and sets until you feel the burn, right? How do you know you've done everything you can and it's genetics at play? How do you know you have high or low calves and which are easier to develop? How do you know you can only build power and not definition? I really want'em and have more than I ever did...but they're not poppin'! Any help, tips, miracles are welcome!
A: You will have to make growing calves your life every day. Squeeze them, contract them, stretch them and train them like it is all you have to do. Do high reps with low weight and do low reps with high weight. Keep trashing them and of course eat right. They may never grow wildly big but they will be defined and better than what you currently have. Good luck girl!
Q: Is it true that you can actually lose weight by using skim milk in your protein shake? Or at least maintain your weight?
A: Drinking skim milk alone and doing nothing else will not help you lose weight. Drinking skim milk instead of cream, half and half, or whole milk along with exercise and a clean diet will help you lose weight.
Q: You are so beautiful. I was wondering what you use to get your skin tanned or do you use a tanning bed during the grim Canadian winter months. I live in Northern BC and our winters are so long! Can you recommend a great sunless tanning product.
A: Thank you. I will occasionally use a tanning bed during the winter if the sun has been hiding for a long period of time. Usually I use a spray tan booth or my at home spray tanner. On my face I usually only use bronzing powder.
Q: I noticed that oat bran packs a good bit of protein. I believe 7 grams per serving. Do you think it's necessary to add any other protein when eating it? Or is it fine to eat oat bran by itself for a hot cereal?
A: That sounds like a great hot cereal in the morning. Good balance of protein and carbs from whole grains. However, about 15 – 20 grams per meal is a good amount of protein. Either eat this much oat bran or add one or 2 yummy hard-boiled egg on the side.
Q: Tosca! I really need your help I see that you answer your readers questions so I was wondering if you could give me some advice. I know you said your daughter went through an eating disorder so I'm sure you could help me. I recently developed an eating disorder myself first I developed Anorexia Nervosa and then because my body couldn't handle not eating I turned to Bulimia. It was very bad in the beginning I was bingeing and purging 5 times or more a day then for a few months I seemed to get better I found out about your book, and I was weight lifting and eating right. But then a few weeks ago I started relapsing and I've come to terms that I can't do this on my own anymore. I want to tell my parents and my boyfriend but I'm so scared I don't know what they are going to say or do. Plus I know that insurance won't cover the costs we don't have that money to spend so that I can get the help I need. Even if I do tell them what can they do? Some advice would be much appreciated.
A: I can’t help with the insurance issue but I do know for sure that you must get some help. That doesn’t need to be a scary situation. Find a professional who specializes only in eating disorders who can counsel you through this. My daughter found the most useful aspect of this process to be the weekly meetings with a group of women also suffering with ED’s. She also really liked the food tracking process which helped her stay accountable to herself regarding what she was or was not eating.
Q: You recently said overcoming emotional eating is all about how serious you are. Do you have specific food suggestions for conquering the emotional eating sweet tooth and sugar addiction? Especially mid-afternoon snacks?
A: That is what Eating Clean is all about – providing a structure for eating. It not only gives you the times to eat but what to eat.
Q: Aside from intolerances, is there any other reason to remove dairy from the diet, similar to your Cooler 1 plan? I like to include cottage cheese and yogurt in my diet but curious to know whether I'd get better results without.
A: Eating dairy is a great way to get protein, Vit D, calcium and more. I would recommend including it into your diet in moderate amounts each day. I do not include it in Cooler 1 because of the high natural sugar content from lactose, however, Cooler 1 is not a representation of a healthy, long-term nutrition plan.
This morning I had a TV appearance with AM Northwest. I hope some of you were able to catch it. If not, click here for the link. I had a lot of fun with Helen and Dave the dynamic duo hosting the show.
Special thanks for Kierstin Buchner, food stylist extraordinaire, wh
o made my recipes look fantastic for the show with the help of her special toolkit. We snacked on the Sweet Potato Oven Fries from the cookbook backstage after taping. Yummy!!
I will put up a bunch more shots from my trip to Portland later on this week. In the meantime, I have FINALLY answered questions. See below... THERE ARE TONS!!
Q: I've been doing clean eating since the beginning of January and have lost 18lbs so far, in combination with a workout plan of course.
I'll be going on vacation in 2 weeks, that's why I just today started the cooler 1 plan.
Plain oatmeal with wheat germ and flaxseed for breakfast.... what should I say?? It took me 20 minutes just to finish this. It's pretty disgusting. Maybe tomorrow I'll cut 1/2 of my daily apple into this because I don't think I can do plain oatmeal for 2 weeks.
A: You have had some amazing success girl!! Wow! See I love the plain oatmeal (I’m a little nuts), but definitely adding some thinly sliced apple can help. Keep up the good work.
Q: I have a question about the cooler 1 plan. Whatever weight I lose during the two weeks of cooler 1, wouldn't I just gain back as soon as I start back on cooler 2?
A. The plan for Cooler 1 is really to accelerate weight loss for someone who needs to tighten up in a hurry or to jumpstart a weight loss program. It is the way, for example, many fitness athletes prepare for an appearance or modeling shoot. So it will definitely help you get a quick weight loss response. You may gain a bit of weight back when you introduce some foods from the other Cooler Plans back into your diet if you were not obese or overweight before. If you are in either of the latter situations you won’t gain the weight back. At least you shouldn’t. When I do Cooler 1 I lose weight as I am doing now and it will be about 5 pounds. Then when I start eating normally again (ie) Cooler 2, I may gain 3 or 4 pounds back.
Q: Sorry Tosca, those aren't toxins coming out of your feet.
Besides, following the guidelines in your Eat Clean Diet, there is no need to detoxify, you are doing it naturally. Here's what happens with the cleanse you experienced... "The water your feet are in undergoes electrolyzation. This allows rapid corrosion of the iron electrodes in the foot bath. Ferric oxides to the chemist, or rust to most everyone else ultimately turns the water yellow then brown. Insoluble iron precipitates float as scum to the top too." It's just rust. This is something that has been used in countless 'air purifiers' as well to make people think the air they breath is full of crud. You might have seen those commercials where they take out the bucket of water from the purifier and it's incredibly brown.
A: That’s interesting because I thought it looked similar to the water in the air purifier at home. Hmmmm. I don’t know much about ionic cleansing, so I will have to ask Lena what it’s all about. Thanks for sharing.
Q: I've been reading a lot about using coconut oil in protein shakes and cooking to increase the thyroid? What is your opinion on this subject?
A: Coconut oil is definitely an option for use in cooking. However, it is high in saturated fat and should be used in moderation, as with most other oils. Also it is crucial to store any fats properly since they go rancid quickly and need to be handled with respect. Keep them in a cool dark place, not near the stove or a running appliance. Coconut water is another excellent addition to smoothies.
Q: In your updated eat clean diet book you mention cooking oatmeal overnight in a slow cooker? What is your recipe for that so that it doesn't come out dry? Do you put the bee pollen and flaxseed in there as well?
A: In The Eat-Clean Diet Cookbook there is a recipe for slow cooker oatmeal. Click here for a link for a recipe on my website, too. You can throw flax and bee pollen on top.
Q: I want to know why in the Clean Eat book Cooler 1 apple a day is allowed but now you say no "Fruit" in the blog a few days ago? I'm confused and I don't want to get discouraged, should I not eat fruit in Cooler 1 even if its only for 2 weeks, will it affect my results? I hope you have time to respond. Good Luck at the Arnold!
A: Fruit is limited in Cooler 1. What I should have said was limited fruit. Follow the plan as stated in the book, and I apologize for the confusion.
Q: That water looks nasty! Is it "chunky"? Yuck! How can they tell that you're low in calcium? Just curious!
A: I am not sure how they can tell I am low in calcium. I need to do some more research on ionic cleansing. Please see the question above regarding ionic cleansing for more information.
Q: If one lacks Vitamin D does that mean your calcium goes down? Please clarify?
A: Vitamin D is necessary for the absorption of calcium. So if you are not getting enough vitamin D from food sources or from sunlight you will have lower calcium absorption.
Q: When you began eating cleaning and when you lost 60+ pounds, how many days were you running? I usually do cardio 5 days through the week because I'm trying to lose weight. I know I have good muscle tone, you just can't see it because of the fat. Also do you find it hard to stick to Cooler 1? What is the max number of weeks you will do Cooler 1?
A: I was running about 5 – 6 days each week. What I should have been doing was a combo of weights and cardio because I just wound up a smaller, but still flabby version of myself. As soon as I added in weights and eating clean I shaped this great healthy body. Cooler 1 should only be used for 2 weeks at a time because it does not contain enough nutrients for long term eating. It can be hard to stick too, but not if you’re determinged.
Q: When do you think is the best time to do cardio to burn fat? I've read different things about when to do cardio. For example, in the mornings or evenings. Just wondered what your thoughts were on this.
A: Do cardio when it is best for you. I often do it in the morning before breakfast. But if I wake up hungry I will eat and do my cardio an hour later. What’s more important is incorporating it into your schedule so that you will actually get it done and not put it off.
Q: Is squatting one of the best exercises for you glutes? I always feel them the next day...sweet pain of course...just wanted to know what your choices for glutes are.
A: I love squats! Sweet pain is the best… as long as it’s not too much pain. That can indicate injury. I also love prone hip raises, kneeling kickbacks, and lunges. See The Butt Book for a bunch of options, too.
Q: I have a different kind of question. A lot of times when I'm working out...during the last few reps or sets...I sometimes feel I can't do it...a bit of anxiety follows. I get through it...but I don't like that feeling like I just want to stop when it gets a little too tough. But if you don't continue...your muscles don't grow. Do you every feel like that and if you do or don't can you suggest how to get over that feeling. I really luv working out, luv the results, even the pain :), but that little voice saying "I can't just stop" really upsets me. I hyperventilated about 10 years ago for other reasons...and sometimes I think it'll happen again. But this sport requires you to breathe, so how do I over come this? Any wise advise. :')
A: I will share a secret with you – I often feel the same way and I have been doing this for a while. The feeling does not happen with every exercise. It happens most with squats where I am lifting more than 150 pounds on my back. I worry that I won’t be able to get back up and what would happen if I couldn’t. That is why it is important to have someone spot you for some of these truly challenging exercises. I also talk to myself in my head and encourage myself to push through it. I will say things like, “Come on Tosca you can do this. You are strong and you have goals for yourself!” or “Just do it girl! Push it up!” I will often visualize myself on top of a mountain all muscley and totally powerful. Or I picture my old fat self and that really motivates me to go on. Thank you for asking this question. I thought it was just me and that I was holding on to this dirty little secret but if I do and you do then there must be others too. We are all Sisters in Iron.
Q: If you have 60 lbs worth of plates on a 40 lb bar...are you squatting 100 lbs or 60 lbs?
A: 100 lbs.
Q: Love your t-shirt, where is it from?
A: Thanks. I picked it up at Ruehl.
Q: For the "no fruit" aspect of the plan - is that because of the simple sugars/excess carbs??
A: Fruit is not recommended in Cooler 1 because of the high fructose levels that can spike your blood sugar and increase fat storage.
Q: I was wondering if there is anything "clean eating" that can help with bloating and cramps for that time of the month. A week before my period I feel bloated, achy, and just plain mean. Then when I do have my period I do begin to feel better other than some bad cramps. This does hurt my progress with eating clean and working out because of how awful I feel. The cravings for something bad to eat. Also just feeling achy that makes me not want to work out. So I was just wanting to know if there was some clean food that can help with these areas. So I wouldn't feel bad around this time of the month, and that can also help me stay on track. Thank you!!
A: When you know that time is coming you need to make a game plan. Pack your cooler for the day, put your workout schedule in PEN so you don’t change it, and maybe plan to meet a friend at the gym so you don’t bail out. It’s been shown that working out will actually decrease cramping and bloating experienced during PMS. As for foods, it’s important to limit your sugar and salt intake, which can really increase bloating. Wheat and dairy products can also increase these problems. Stick to lots and lots of veggies and lean meats during this time. I would also encourage the consumption of plenty of healthy fats like borage, fish and other intensely nutritious oils. They do help.
Q: Can you elaborate a little about the different categories of competing ie. Fitness, Figure, Figure Masters, Fitness Model and Fitness Model and how far developed you need to be for each.
A: The physique industry has blossomed in the last few years and there are many categories in which to compete. Unfortunately there is little consistency among these competing sports. The best thing to do is to select a contest and then work closely with the coordinator to understand the physique requirements. Literally each contest has different requirements. It is too difficult to list them all here (perhaps an upcoming Oxygen article would answer that question). Obviously bodybuilding would be the most muscular and fitness or bikini model is less so but they still choose the most muscular, ripped girl on stage at show time anyway!
Q: Hi Tosca~ just wondering what type of hair removal process you would recommend if any? What might your helpers think of Laser hair removal? Does waxing actually weaken the muscles underneath the skin? thx.
A: Personally I use waxing because I don’t like the idea of shooting lasers into sensitive areas such as the armpits and groin where there are large concentrations of lymph nodes. I do not know if waxing weakens the muscles underneath our skin, however, considering that our muscles and skin are not the same entity I can assume that if anything waxing would create more slack in the skin rather than weakening the muscles. I imagine this would only get really bad if you were waxing everyday.
Q: Is it okay to change your routine everytime you do a workout? Say for example it's chest, back and shoulder day...can you change the routine every week instead of doing the same routine for 4 wks and then change it?
A: This sounds like a great plan. It will always keep your body guessing and you will work lots of different muscle groups. I often suggest a change at 4 weeks because most people don’t have the time to create new plans every day and then they fall into ruts.
Q: Does Bikini Model competition still require the same weight training dedication and what look would the judges be looking for? Soft, cut curves, etc?
A: Absolutely!!! If I knew what the judges were looking for I would be a winner every time but the truth is that no one really knows and for each contest it is different (read the earlier question and answer). I do know from experience that no matter what the judges say they are looking for they ALWAYS choose the most ripped muscular girl at show time!
Q: Just curious why most of the followers pics are missing and listed as 'undefined' is there something wrong with the site?
A: I haven’t noticed this problem. I am also not very techy. If the problem still exists I would recommend speaking with a computer-smart individual.
Q: I have been weight training heavy and eating clean. I find that I am always sore after a workout 12 hrs after to be exact, and I only workout 3 days a week. It takes several days for my body and muscles to get repaired and grow. I do see results though. Is this okay? Is it okay to wait till you are completely healed before working out again? I find that if I do workout more...my body gets stressed and fatigued not to mention more pain? Am I an anomaly, lucky or doing something wrong? I don't believe I am overtraining. t
Sat - Leg & Glute Day
Sun - Arms & Abs
Wed - Chest, Back & Shoulders
And I change the routine of exercises every work-out - could this be the culprit (my body doesn't have time to adapt say for 4-6 weeks)?
A. You are doing great! Keep up the good work. Listen to what your body is telling you ie). pain or not and celebrate in the fact that you are getting results from your efforts.
Q: Is it necessary to work your forearms separately, or do they just develop by doing other compound exercises?
A: I would recommend working your forearms separately if you are looking for specific muscle growth in this area, of if you use your forearms a lot in your career. Otherwise, forearms will be worked during most upper movements because you are gripping the weights.
Q: So is there a new book in the making!? :)
A: There is always a book in the making. Check out my website for a preview of The Eat-Clean Diet for Men that will be launched soon.
Q: When competing what was your body fat%?
A: At contest time my body fat level is usually 8 to 9 per cent.
Q: Tosca, you once mentioned that your nails are a protein base on top of your own nail. Can you tell where one would get this done? As most places use chemical based products that aren't so good for you. Can you tell where you go? Thanks!
A: My friend Franca does my nails out of her home. I found Franca at a local salon and day spa. I would recommend checking out some of these in your area.
Q: Hi Tosca~ I have a question about your favourite topic...'calves'. Please don't get upset...I need help!!! :)
What are the best, best, best exercises to do? High reps and sets until you feel the burn, right? How do you know you've done everything you can and it's genetics at play? How do you know you have high or low calves and which are easier to develop? How do you know you can only build power and not definition? I really want'em and have more than I ever did...but they're not poppin'! Any help, tips, miracles are welcome!
A: You will have to make growing calves your life every day. Squeeze them, contract them, stretch them and train them like it is all you have to do. Do high reps with low weight and do low reps with high weight. Keep trashing them and of course eat right. They may never grow wildly big but they will be defined and better than what you currently have. Good luck girl!
Q: Is it true that you can actually lose weight by using skim milk in your protein shake? Or at least maintain your weight?
A: Drinking skim milk alone and doing nothing else will not help you lose weight. Drinking skim milk instead of cream, half and half, or whole milk along with exercise and a clean diet will help you lose weight.
Q: You are so beautiful. I was wondering what you use to get your skin tanned or do you use a tanning bed during the grim Canadian winter months. I live in Northern BC and our winters are so long! Can you recommend a great sunless tanning product.
A: Thank you. I will occasionally use a tanning bed during the winter if the sun has been hiding for a long period of time. Usually I use a spray tan booth or my at home spray tanner. On my face I usually only use bronzing powder.
Q: I noticed that oat bran packs a good bit of protein. I believe 7 grams per serving. Do you think it's necessary to add any other protein when eating it? Or is it fine to eat oat bran by itself for a hot cereal?
A: That sounds like a great hot cereal in the morning. Good balance of protein and carbs from whole grains. However, about 15 – 20 grams per meal is a good amount of protein. Either eat this much oat bran or add one or 2 yummy hard-boiled egg on the side.
Q: Tosca! I really need your help I see that you answer your readers questions so I was wondering if you could give me some advice. I know you said your daughter went through an eating disorder so I'm sure you could help me. I recently developed an eating disorder myself first I developed Anorexia Nervosa and then because my body couldn't handle not eating I turned to Bulimia. It was very bad in the beginning I was bingeing and purging 5 times or more a day then for a few months I seemed to get better I found out about your book, and I was weight lifting and eating right. But then a few weeks ago I started relapsing and I've come to terms that I can't do this on my own anymore. I want to tell my parents and my boyfriend but I'm so scared I don't know what they are going to say or do. Plus I know that insurance won't cover the costs we don't have that money to spend so that I can get the help I need. Even if I do tell them what can they do? Some advice would be much appreciated.
A: I can’t help with the insurance issue but I do know for sure that you must get some help. That doesn’t need to be a scary situation. Find a professional who specializes only in eating disorders who can counsel you through this. My daughter found the most useful aspect of this process to be the weekly meetings with a group of women also suffering with ED’s. She also really liked the food tracking process which helped her stay accountable to herself regarding what she was or was not eating.
Q: You recently said overcoming emotional eating is all about how serious you are. Do you have specific food suggestions for conquering the emotional eating sweet tooth and sugar addiction? Especially mid-afternoon snacks?
A: That is what Eating Clean is all about – providing a structure for eating. It not only gives you the times to eat but what to eat.
Q: Aside from intolerances, is there any other reason to remove dairy from the diet, similar to your Cooler 1 plan? I like to include cottage cheese and yogurt in my diet but curious to know whether I'd get better results without.
A: Eating dairy is a great way to get protein, Vit D, calcium and more. I would recommend including it into your diet in moderate amounts each day. I do not include it in Cooler 1 because of the high natural sugar content from lactose, however, Cooler 1 is not a representation of a healthy, long-term nutrition plan.
Thursday, December 18, 2008
Thursday Update
Here we sit in chilly Caledon awaiting a massive snow fall. Although I don’t mind the snow, traveling in it becomes difficult. My 17 year old, Kelsey is coming home for the holidays and was going to drive home from Belleville to Toronto tomorrow. I can’t, in good conscience, let her do that since she has only just earned her driver’s license and has exactly zero driving experience in the snow on a major highway – the 401 can be deadly! I shudder to think of that. I am encouraging her to take the train home and I will just pick her up in Toronto. Fingers crossed.
As for what is going on with me – the usual training, eating, writing and filming. It doesn’t sound like much but every day brings new challenges. I have found that as a result of narrowing my food options during the contest prep that I can’t eat with free abandon. My tummy reacts very quickly to just about everything. I have been babying myself with regards to food and I have been increasing my intake of probiotics. This seems to be helping a lot and slowly I am able to consume a greater variety of foods. But I have to say my body has totally reacted to coming off the contest training. For the first week I felt sooooo fat and jiggly although I know this is not so. It is a big mind game. The body drinks up water like mad after contest and you do kind of swell. I chatted with my friend Elaine Goodlad about this and she told me to relax. This is standard stuff for competitors. I’d love to hear your stories about your post contest state of mind and being too so send them in to me.
The biggest shock I had after contest though was the fact that I had not had a period for 2 years and then BAM! Hello! There it was again complete with zits and hormones and PMS. EXPLANATION PLEASE???? I just wasn’t prepared for that at all. I don’t know what this means going forward but plan to investigate further.
Training is my savior! I can’t miss a day or I get cranks. I think I really need the discipline of training to give my day a sense of order and structure. In short I like the punishment. What can I say?
As for food here are the deets:
Tosca’s standard breakfast porridge
Scrambled egg whites
1 liter of water
250 ml with 8 ounces wheat grass
6 fish oil capsules – everyone is sick here but me so I am upping these
6 ester C capsules – ditto
Mid morning: drinking Tulsi tea right now
3 egg whites
1 apple – I have missed apples let me tell you!
Lunch:
Steamed bok choy
Sweet potato
250 ml water
Tilapia 5 oz.
Mid pm
Plain yogurt with brown rice protein powder
Dinner:
Steamed broccoli
Steamed tilapia 5 oz.
½ sweet potato
½ cup steamed green beans
250 ml water
As for what is going on with me – the usual training, eating, writing and filming. It doesn’t sound like much but every day brings new challenges. I have found that as a result of narrowing my food options during the contest prep that I can’t eat with free abandon. My tummy reacts very quickly to just about everything. I have been babying myself with regards to food and I have been increasing my intake of probiotics. This seems to be helping a lot and slowly I am able to consume a greater variety of foods. But I have to say my body has totally reacted to coming off the contest training. For the first week I felt sooooo fat and jiggly although I know this is not so. It is a big mind game. The body drinks up water like mad after contest and you do kind of swell. I chatted with my friend Elaine Goodlad about this and she told me to relax. This is standard stuff for competitors. I’d love to hear your stories about your post contest state of mind and being too so send them in to me.
The biggest shock I had after contest though was the fact that I had not had a period for 2 years and then BAM! Hello! There it was again complete with zits and hormones and PMS. EXPLANATION PLEASE???? I just wasn’t prepared for that at all. I don’t know what this means going forward but plan to investigate further.
Training is my savior! I can’t miss a day or I get cranks. I think I really need the discipline of training to give my day a sense of order and structure. In short I like the punishment. What can I say?
As for food here are the deets:
Tosca’s standard breakfast porridge
Scrambled egg whites
1 liter of water
250 ml with 8 ounces wheat grass
6 fish oil capsules – everyone is sick here but me so I am upping these
6 ester C capsules – ditto
Mid morning: drinking Tulsi tea right now
3 egg whites
1 apple – I have missed apples let me tell you!
Lunch:
Steamed bok choy
Sweet potato
250 ml water
Tilapia 5 oz.
Mid pm
Plain yogurt with brown rice protein powder
Dinner:
Steamed broccoli
Steamed tilapia 5 oz.
½ sweet potato
½ cup steamed green beans
250 ml water
Wednesday, December 10, 2008
Wednesday is Q & A Day
So I am a little behind on my food and training posts and Q & As.... today's post is a long one....
FOOD & TRAINING
Monday
Training:
Trained shoulders and back
5 sets of presses (with 20s) 12 reps
4 sets bent-over lat raise (with 15s) 12 reps
5 sets lat pulldowns (from 70 – 90 pounds) 12 - 10 reps
3 sets of seated rows (with 105 pounds) 12 reps
Food:
Breakfast: oatmeal with flax and wheat germ, 3 egg whites, water, black coffee
Mid Morning: ¾ c. plain yogurt with scoop of brown-rice protein powder
Lunch: tuna + cukes, carrots, and celery, water, black coffee
Mid Afternoon: missed this one... oops
Dinner: my dear friend Colleen made me tortilla soup with tons of veggies and blueberry crisp for dessert... yes I do eat dessert
I was a little low on groceries on Monday because I was away all weekend... so I should have had more fruit than I did.
Tuesday
Training:
Traps: 4 sets heavy shrugs 50 pounds each hand
Biceps:
Barbell curls: 2 sets 30 pound bar for 15 reps, 2 sets 40 pound bar 15 reps each
Preacher bench curls: 4 sets with 40 pound barbell 12 to 15 reps
Triceps:
Lying triceps stretch: 2 sets of 20 with 30 pound bar, 2 sets of 15 reps with 40 pound bar
Triceps pressdowns: 2 sets with 70 pounds, 2 sets with 80 pounds and 2 sets with 90 pounds, 15 reps each set
Abs:
v-sits on edge of bench: 3 sets of 35 reps
crunches: 2 sets of 100 continuous
Food:
Breakfast: The Tosca Standard
¾ cup cooked oats, flax, wheat germ and Salba
2 egg whites
Coffee
Water – the usual 500 ml
Packed a cooler for the office: So this took care of my mid-morning meal and my afternoon snack. We went out to lunch yesterday.
Water
6 hard boiled eggs
1 sweet potato
½ cuke
Apple
Unsalted almonds
1 pkg tuna
Melba toast
Dinner:
Chicken breast
Steamed mixed veg
¼ large baked potato
Q & A:
Question: Hello, I am currently reading your book and wondering when you say clean protein bar or clean protein powder, if you could list some specific brands you recommend? Thanks.
Answer: It’s hard to mention brands considering I live in Canada and the options I have may be different here. When looking for a clean bar and powder weed out options containing sugar (this can have many names, too) and refined ingredients. Basically, if you can’t pronounce it put it back. I am not affiliated with these companies, but I do like Luna, Lara and Clif bars. I stick to brown-rice and hemp protein powders.
Question: Is filming going to be done soon? The egg whites you pack in your own coolers, are they just boiled egg whites? And your green beans, they are fresh cooked green beans and you eat them cold?
Answer: I don’t have an end date for filming yet… potentially by Christmas or just after. I take hard-boiled eggs with me in my cooler. I eat my green beans cold, or warmed up if there is a microwave near by.
Question: Tosca if I want to develop my hamstrings more what do you suggest. Should I go ahead and work them out two times a week when I do glutes. I currently do one day of intense leg per week. My quads are well developed. Also, how often can or should a person do the two weeks of cooler 1 if I want to do it again down the road. One more please. In your book you mentioned that over training develops stringy muscles. Do you mean they look stringy or are you saying that they feel stringy because my glutes (where my piriformis muscle is) have always had a ropey feel to them. Is that normal? What should I do if it is not. As always thank you for your kindness in sharing.
Answer: Increase your leg hamstring work to twice per week to increase the definition. Cooler 1 should be done sporadically. It really should be saved for breaking plateaus etc. since it is NOT a healthy way of eating for long term. I would recommend only doing it when you feel you aren’t progressing any further. Over-trained muscles will LOOK stringy… they do not look full. Stringy muscles to the touch indicate muscle tightness that can be worked out by yoga, massage, and stretching.
Question: Tosca how do you know if you are lactose intolerant? I definitely feel more bloated when I consume milk and even whey I think. Is that an indication?
Answer: Bloating after consuming milk is definitely an indication of lactose intolerance. I experienced stabbing pain and bloating. But I am not a doctor and I would recommend you visit your physician for a diagnosis.
Question: I saw in a previous post that you take rice bran oil - what is this for and where do you purchase this?
Answer: Aside from being rich in Vitamin E, rice bran oil is excellent for stir frying because it has a high smoke point. You should be able to purchase this at your grocery store. That is where I get mine.
Question: How do you know the protein shake that one uses is being absorbed or working for ones body type? Are there any signs?
Answer: This is an interesting question. The best way to determine if a shake is good for you is by watching for adverse affects. Does it make you feel sick or bloated? Also, make sure it is not full of refined ingredients which will decrease its effectiveness.
Question: When cutting out carbs prior to a competition do you cut "all" carbs out and strictly eat protein - tilapia? When is the ideal time to do this a few days prior to event or is one week too long? Do you eat veggies when carb depleting?
Answer: Right before the competition I completely cut out carbs… yes ALL carbs including vegetables. It is awful and I only do it for 2 days. Before this, when I am carb depleting I eat a limited selection of vegetables. If you look back to my comp. training posts from August, September, October, and November you will see exactly what I was eating.
Question: In your book "The Eat-Clean Diet Workout" you mentioned that is good to train each muscle twice a week but on the Oxygen website, I read that your work out was at that time, each muscle once a week. Which one is better if you like to be toned?
Answer: It depends how hard you are working the muscle. I typically train the body part once a week because I do a bunch of different exercises for that muscle on that day. Like yesterday, for example, I worked my biceps really hard. Working out like this, or twice a week with less intensity will get you the same “toned” look.
Question: Can you elaborate on 'stripping' and what benefit it has and if it should be done only by someone who is in an advanced stage of weight lifting or can an intermediate do it as well?
Answer: Start with a spotter and have them set the heaviest weight possible and do as many reps as you can and then have your spotter reduce the weight continuously for 4 – 5 sets and push out as many reps as you can. Basically you are “stripping” the weight down without taking any rest. For advanced trainers ONLY.
Question: I'm not an egg fan, but I can do Egg Beaters with salsa. Do you think that's a good option?
Answer: Great option.
Question: Hope your settling into a routine after training so hard. I was wondering if you can tell me where I can find Bison in Toronto. I live in the Yonge/401 area and cannot find it anywhere. Thanks Tosca!
Answer: I get mine at a farmer’s market or special order from my butcher, but Whole Foods in Toronto should have it
Question: Tosca - I've noticed in your cookbook that you use cilantro in quite a few receipes. I'm not a big fan, what other herb/spice can you suggest to substitute since it is a strong and fragrant taste?
Answer: Cilantro is Mexican parsley, so regular Parsley can be used.
Question: I eat very good and healthy during the day when I am at work (I bring my lunch). However, my downfall is after dinner. I crave sweets and often find myself eating junk in the evening without actually being hungry. Do you have any advice on how to overcome this? Thanks!!!
Answer: Be sure you keep all of the junk out of the house. Have healthy treats around. Change your after dinner routine so you don’t binge. And be sure your are eating enough during the day so you feel satisfied.
Question: How do you get your hard-boiled eggs to peel well. Mine do not always peel well?
Answer: Mine don’t peel well either. I use an egg cup and crack them across the top, dig out the yolk, and eat the white.
FOOD & TRAINING
Monday
Training:
Trained shoulders and back
5 sets of presses (with 20s) 12 reps
4 sets bent-over lat raise (with 15s) 12 reps
5 sets lat pulldowns (from 70 – 90 pounds) 12 - 10 reps
3 sets of seated rows (with 105 pounds) 12 reps
Food:
Breakfast: oatmeal with flax and wheat germ, 3 egg whites, water, black coffee
Mid Morning: ¾ c. plain yogurt with scoop of brown-rice protein powder
Lunch: tuna + cukes, carrots, and celery, water, black coffee
Mid Afternoon: missed this one... oops
Dinner: my dear friend Colleen made me tortilla soup with tons of veggies and blueberry crisp for dessert... yes I do eat dessert
I was a little low on groceries on Monday because I was away all weekend... so I should have had more fruit than I did.
Tuesday
Training:
Traps: 4 sets heavy shrugs 50 pounds each hand
Biceps:
Barbell curls: 2 sets 30 pound bar for 15 reps, 2 sets 40 pound bar 15 reps each
Preacher bench curls: 4 sets with 40 pound barbell 12 to 15 reps
Triceps:
Lying triceps stretch: 2 sets of 20 with 30 pound bar, 2 sets of 15 reps with 40 pound bar
Triceps pressdowns: 2 sets with 70 pounds, 2 sets with 80 pounds and 2 sets with 90 pounds, 15 reps each set
Abs:
v-sits on edge of bench: 3 sets of 35 reps
crunches: 2 sets of 100 continuous
Food:
Breakfast: The Tosca Standard
¾ cup cooked oats, flax, wheat germ and Salba
2 egg whites
Coffee
Water – the usual 500 ml
Packed a cooler for the office: So this took care of my mid-morning meal and my afternoon snack. We went out to lunch yesterday.
Water
6 hard boiled eggs
1 sweet potato
½ cuke
Apple
Unsalted almonds
1 pkg tuna
Melba toast
Dinner:
Chicken breast
Steamed mixed veg
¼ large baked potato
Q & A:
Question: Hello, I am currently reading your book and wondering when you say clean protein bar or clean protein powder, if you could list some specific brands you recommend? Thanks.
Answer: It’s hard to mention brands considering I live in Canada and the options I have may be different here. When looking for a clean bar and powder weed out options containing sugar (this can have many names, too) and refined ingredients. Basically, if you can’t pronounce it put it back. I am not affiliated with these companies, but I do like Luna, Lara and Clif bars. I stick to brown-rice and hemp protein powders.
Question: Is filming going to be done soon? The egg whites you pack in your own coolers, are they just boiled egg whites? And your green beans, they are fresh cooked green beans and you eat them cold?
Answer: I don’t have an end date for filming yet… potentially by Christmas or just after. I take hard-boiled eggs with me in my cooler. I eat my green beans cold, or warmed up if there is a microwave near by.
Question: Tosca if I want to develop my hamstrings more what do you suggest. Should I go ahead and work them out two times a week when I do glutes. I currently do one day of intense leg per week. My quads are well developed. Also, how often can or should a person do the two weeks of cooler 1 if I want to do it again down the road. One more please. In your book you mentioned that over training develops stringy muscles. Do you mean they look stringy or are you saying that they feel stringy because my glutes (where my piriformis muscle is) have always had a ropey feel to them. Is that normal? What should I do if it is not. As always thank you for your kindness in sharing.
Answer: Increase your leg hamstring work to twice per week to increase the definition. Cooler 1 should be done sporadically. It really should be saved for breaking plateaus etc. since it is NOT a healthy way of eating for long term. I would recommend only doing it when you feel you aren’t progressing any further. Over-trained muscles will LOOK stringy… they do not look full. Stringy muscles to the touch indicate muscle tightness that can be worked out by yoga, massage, and stretching.
Question: Tosca how do you know if you are lactose intolerant? I definitely feel more bloated when I consume milk and even whey I think. Is that an indication?
Answer: Bloating after consuming milk is definitely an indication of lactose intolerance. I experienced stabbing pain and bloating. But I am not a doctor and I would recommend you visit your physician for a diagnosis.
Question: I saw in a previous post that you take rice bran oil - what is this for and where do you purchase this?
Answer: Aside from being rich in Vitamin E, rice bran oil is excellent for stir frying because it has a high smoke point. You should be able to purchase this at your grocery store. That is where I get mine.
Question: How do you know the protein shake that one uses is being absorbed or working for ones body type? Are there any signs?
Answer: This is an interesting question. The best way to determine if a shake is good for you is by watching for adverse affects. Does it make you feel sick or bloated? Also, make sure it is not full of refined ingredients which will decrease its effectiveness.
Question: When cutting out carbs prior to a competition do you cut "all" carbs out and strictly eat protein - tilapia? When is the ideal time to do this a few days prior to event or is one week too long? Do you eat veggies when carb depleting?
Answer: Right before the competition I completely cut out carbs… yes ALL carbs including vegetables. It is awful and I only do it for 2 days. Before this, when I am carb depleting I eat a limited selection of vegetables. If you look back to my comp. training posts from August, September, October, and November you will see exactly what I was eating.
Question: In your book "The Eat-Clean Diet Workout" you mentioned that is good to train each muscle twice a week but on the Oxygen website, I read that your work out was at that time, each muscle once a week. Which one is better if you like to be toned?
Answer: It depends how hard you are working the muscle. I typically train the body part once a week because I do a bunch of different exercises for that muscle on that day. Like yesterday, for example, I worked my biceps really hard. Working out like this, or twice a week with less intensity will get you the same “toned” look.
Question: Can you elaborate on 'stripping' and what benefit it has and if it should be done only by someone who is in an advanced stage of weight lifting or can an intermediate do it as well?
Answer: Start with a spotter and have them set the heaviest weight possible and do as many reps as you can and then have your spotter reduce the weight continuously for 4 – 5 sets and push out as many reps as you can. Basically you are “stripping” the weight down without taking any rest. For advanced trainers ONLY.
Question: I'm not an egg fan, but I can do Egg Beaters with salsa. Do you think that's a good option?
Answer: Great option.
Question: Hope your settling into a routine after training so hard. I was wondering if you can tell me where I can find Bison in Toronto. I live in the Yonge/401 area and cannot find it anywhere. Thanks Tosca!
Answer: I get mine at a farmer’s market or special order from my butcher, but Whole Foods in Toronto should have it
Question: Tosca - I've noticed in your cookbook that you use cilantro in quite a few receipes. I'm not a big fan, what other herb/spice can you suggest to substitute since it is a strong and fragrant taste?
Answer: Cilantro is Mexican parsley, so regular Parsley can be used.
Question: I eat very good and healthy during the day when I am at work (I bring my lunch). However, my downfall is after dinner. I crave sweets and often find myself eating junk in the evening without actually being hungry. Do you have any advice on how to overcome this? Thanks!!!
Answer: Be sure you keep all of the junk out of the house. Have healthy treats around. Change your after dinner routine so you don’t binge. And be sure your are eating enough during the day so you feel satisfied.
Question: How do you get your hard-boiled eggs to peel well. Mine do not always peel well?
Answer: Mine don’t peel well either. I use an egg cup and crack them across the top, dig out the yolk, and eat the white.
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