Clean Chicken Buffallo Wings

1 package of fresh chicken drumsticks

½ cup egg whites

¾ c Gluten free quick oats

1 tsp garlic powder

1 tsp cayenne pepper

1 tsp salt free Blackened Cajun spice

¾ c Franks Red Hot Buffalo Sauce

1.       Preheat oven to 425 degrees

2.       Mix oats, garlic powder, cayenne pepper, and Cajun spice in a shallow bowl

3.       Pour egg whites into separate shallow bowl

4.       Dip each wing in egg whites, then in dry mix. Lay wings on a baking pan lined with aluminum foil sprayed with fat free cooking spray.

5.       Cook 45mins-1 hour, depending on the size of the wings.

6.       Let cool for approx. 5 minutes, then toss in a large bowl with buffalo sauce. Enjoy!

Preventing Post Show Rebound

So the show is over. You worked countless weeks preparing for this one day. Now what? Sometimes the transition from contest prep to the real world can be a tough one! Here are some brief pointers to make the transition easier, and prevent the dreaded rebound weight gain post competition.  

Be realistic. Know that it is not a realistic goal to stay in contest shape all year round. It is healthy to gain 5-15 pounds post contest, depending on what category you are in. Sometimes staying away from the scale altogether is a good thing. I always believe “The mirror is your scale”. Body fat measurement is another great way to track your body composition, because full muscles weigh much more than fat. Bottom line; when you see the numbers on the scale jump, don’t panic! 

Drink plenty. If your contest prep involves cutting water therfore the week post show, you WILL retain water once you begin to drink again. You may feel bloated and uncomfortable for a week, but keep drinking. Drink plenty to flush out any toxins and aid in digestion. Keep in mind the feeling is temporary, by the end of the week your water should flush normally and bloating will disappear.  

Take digestive enzymes. Your body has taken a beating over the last few weeks. You probably have restricted carbs for a long period then loaded with enough carbs for a month. Add all the other junk food in there, makes for an uncomfortable situation. Digestive enzymes will aid in this transition/shock that your digestive system is undergoing.  

Take r-ALA. R-ALA is a great tool when carbing up, or making the most of a cheat meal. R-ALA acts as a nutrient transporter and transport glucose into the muscle cells rather than fat cells. By taking r-ALA you can push more carbs into the muscle as glycogen for muscle growth and repair, as opposed to storing the extra carbs as fat! A miracle supplement! 

Train Heavy. Take a few days off of training, and dieting. Eat what you have been craving all along. (within reason). Eat whatever you want keeping portion sizes in mind. After a couple days of rest you will probably be feeling replenished (and a bit guilty for all the tasty snacking). This is the best time to get back into the gym and lift HEAVY. The abundance of calories being sucked into your deprived muscles make for the most anabolic time of the year. Capitalize on this period, and you will thank yourself come next show with the amazing gains you will achieve.  

Wean cardio. Dialing in for a show means dialing in on cardio to burn that last minute fat. If you are doing hours of cardio pre contest, then stop, you cannot expect not to rebound fat. Fast. It is also not realistic to continue as much cardio as pre-show, especially if your goal is now to gain muscle. A good idea is to slowly wean from the cardio, to allow your body to recover and not become dependent on cardio.  

Book a photoshoot. If you are really worried about post show weight gain then book a photoshoot for a few months later. This will ensure that you stay on track to look tight for the shoot. Keep in mind that it is not always necessary to be contest lean for a photoshoot. It is marketable to have curves and a “Real” body. 

Train for enjoyment and relaxation. Take this time to try out new areas of physical activity, or anything you love doing. Without a deadline like a contest in mind, you have the time to explore new venues and really find something you love to do. This switches up the routine and keeps muscle guessing and prevents plateaus. Also, doing something that you enjoy and promotes relaxation reduces the negative effects of the hormone cortisol which causes muscle wasting and water/fat retention! 

Love your body and give self-praise. Lastly, learn to love your body both on and off season. Focus on your strengths and praise your efforts daily. After all, fitness is a journey, not a race! Fitness should not be a 3 month race, but a positive journey, 365 days a year.