New #goals #new #journey to become..... #hot #sexy #bikini #vacation #ready

  So I haven't written for a while since I hit some of my major goals one which was being 21.6 % body fat. Well cheat days happened and fun was had, so I had to refocus and decide what I wanted to do so I'm starting this journey at 23.7 % body fat and 140lbs so I don't think its noticeable to others because most of the ten pounds is muscle mass and I only gained 2.1 % body fat from all the fun I had , but I'm a little frustrated that I gained 2 % body fat cause if you see what 1.5 lbs of fat which is what that works out too its so gross. So I decided it was time to refocus and put a good foot forward . Me new goals are going to be fun to obtain. My long reach goal is to be 18% body fat by February 14 th 2015 and my shorter sight goal is to be 21 % body fat by January 1 st 2015. I set up with rewards and treats for each day I stick with it and week I stick with it. If I hit my goal of 18% body fat on time I'm gonna treat my self to a shopping spree. I will allow myself every Saturday to have a day free of weighing out foods and portions and eat a little more freely then I do the rest of the week . But still not gorging myself. I'm still uo in the air about whether or not I will allow myself to have wine or not but will see maybe I'll save that for Christmas time and for now focus on what I'm doing.

 

This is me at the beginning of October.

   Like most people I was in denial, I mean in my eyes I was looking pretty good even though in the back of your head you know you gained and all your friends as good as they are won't tell you, you gained. Maybe to spare your feelings maybe no back bone who knows . I know that you don't need a friend to tell gained, your favorite pair of pants don't fit, and let's be honest they don't fit for one reason only not because they shrunk in the dryer. Its cause you gained and the cruelty of it all is its all in the face, the stomach and the ass. Not far but just a fact of life. My favorite pair of pants didn't fit and I sold myself every reason under the sun like they were always tight, or they are fresh out of the dryer and so on. I knew I had gained and the only way to fix it was to face it I gained weight, a lot of weight . I had to face it head on and make some changes. If I wanted to return to my former size I had to decide that now was the time to change. So I decided that I had to start with getting some exercise a lot easier said then done.

       I went the first local gym with a free pass and when I got there, there were people who looked like body builders and fitness models and I though jeez how will I ever get to look like that . I asked for my free pass and all of a sudden I was in an office signing up for trainers, body assessments and unrealistic fitness packages. I just wanted to try the gym out not commit to become a fitness model or body builder. So my first experience was undesirable. I left with a bad taste in my mouth and scared to step foot in another gym. I didn't want to be called out or noticed I wanted to blend in and maybe shred some fat of my ass. I didn't want a dating service where I had to wear make up to the gym.

     Next I tried an all ladies gym which when I walked in it was mixed ages and felt like home. I knew this was the gym for me. I hoped my first meeting with the lady at the gym would be different then the other gym and it was. Thank god she asked what I wanted and what my goals were and asked how she could help me. I felt like this was going to be great. I signed up thinking I only had a few pounds to lose and could watch TV do light cardio and get in shape. I was wrong it wasn't like on TV lol you had to get sweaty and give an honest effort. So I thought I better give it a real go. I got on the stair climber thinking I have stairs in my apartment I take them when the elevator is broken this would be a good place to start. Wow I was wrong as I got about five minutes into it I was panting and sweaty and unable to form words while the eighty-six year old women beside me watched her soap opera and glanced through a magazine. What the heck how is some one three times my age killing it and I'm being killed . This was proving to be a lot more difficult then expected.

Now you know how I felt when I first started the gym and how hard it was to get to where I am . I will add more as I go along about my journey to today

#hot #progress #bikini #beach #ready #sexy #fit #fitness

 

may/12

 

march /14

april/14

 

april/ 14

 

may/14

 

june/14

june 14

 

july /14

 

aug/14

#amazing #fitness #help for #rock #hard #body through #macro-nutrient #balance @fuddenstadden

 As I make my way through this journey I realize that this isn't a hobby anymore or a cute pass time its a rigid life style choice that I have fallen in love with. I lose my way now and again but I know that the hard work is all worth it. The results are my reward I try to guide other people along the way who have questions well questions I can answer . I give them the knowledge and I don't preach to them cause everyone has there own way and they have to sort out whether they want to follow the way I do it with fit click and really watching my macro nutrients . My results are proof enough to me that its working for me but each to there own. I feel adhering to a strict Sunday to Friday is the way for me to ensure I don't go over board allowing Saturday for naughty fun where I can eat and drink what ever I want no questions asked and sticking to the diet the rest of the week which is just a controlled intake of carb protein and fat with 60 grams of fiber or less. it click makes it so simple for me it gives me guide lines and such so I know when I have made my daily intake . Thanks Layne Norton for showing me this wonderful site that takes all the complications out of it .

 Everybody has abs. The bad news is that you can do a million crunches a day but never get a six pack. So cruel eh? The gym never seems fair like its a twisted game where the rules change constantly. Six pack abs and sexy waist do come from a combination of thing including crunches, but more importantly diet and cardio. Everyone of us has a six pack of different intensities but that layer of fat over it that all women have covers it like a blanket and the only way to beat it is to do cardio and eat clean and healthy.I know it seems cruel and harsh but doing crunches alone with no cardio and poor eating habits will push out your fay and give you a gut (sad face). I find H.I.I.T to be very effective and shedding that fat layer off of my abs . Goal to wash my clothes on my abs jk. I do 15 mins of H.I.I.T at 170rmp and a rough distance of 8 miles six days a week, eat weighed out portions, and do 288 crunches a day six days a week totaling 1152 crunches a week . Once you have dedicated your self to the gym this is a breeze and you will be addicted. Monday and Wednesday I do my main abs and Tuesday Thursday I do my obliques so they get some rest but get pushed hard.The results drive me. I know when your doing them you will be hating life thinking is this worth it but it is my abs look great and when put on the bikini I wanna flaunt them . When I first started crunches planking and such I remember not being able to sneeze or cough with out a tear forming . And just for the record what drove me was a little old lady in her eighties doing crunches in a vodka shirt not breaking a sweat mean while I'm panting and sweating . I know a vodka shirt. She is an inspiration cause she makes it look easy and just shy of drinking a martini while she does it. I don't have a hard core six pack yet but I'm sure the vodka lady does ugh.

check out hot bikini www.foxyladyswimwear.com

As I go I learn more and more about myself and the gym, which is fun and frustrating . I love that the more I read the more I can weed out the bad advice which is abundant.You should pick one maybe two people and stick with there advice only .Other then that you will get too much contradicting advice that will confuse you and take you off course . For internet advice I trust Layne Norton, Michelle Lewin and Web MD . And I have one girlfriend who guides me as well. Layne Norton is incredible he knows more in his one pinkie then I could ever dream to know he is very talented natural body builder ( I know Natural sound odd but he is natural). He has a ph d and several titles under his belt . He is the one who turned me from atkins / paleo diet to healthy rounded balanced eater. I started to understand the need for carbs, protein and fiber. And how too much of any of them would make you bloated, gross and gain weight while too little would stunt your development and cause metabolic damage. He talked about fit click in one of his you tube videos and how it made macro-nutrient tracking so much easier. I tries and at first hated it not understanding why or how to make it work to my advantage . Then like a light switch being flicked on I grasped what he was talking about and how keeping my fiber under 60 g and setting up my calorie intake while finding a ratio that worked for me of carbs, protein and fat never letting my fibre go above 60 g . It was incredible how much better I felt , alive less tired and my muscle development started to speed up I was leaner then ever and I felt amazing. He had a memorizing quality about him. Sometimes less is more I tweeked my work out to four exercise per muscle group, four sets of twelve reps and I was feeling the burn more then ever always keeping no ore then three days between each muscle group it was incredible how sore I was like I upped my weights but nothing but the reps and amount of different exercises had change and very much like H.I.I.T. less was more the results were coming faster and I was shredding down leaner then I had ever been. I love it and I mean who couldn't love the fact that I shortened my workout by a little bit and was able to focus harder on my muscle groups then ever making leaps and bounds, it was a no brainer . As I said before Michelle Lewin is another person who I listen to cause the proof is in the pudding her before and after pictures say it all look her up she is incredible. I take some of her work out ideas and incorporate them in my workout routine so I too can have an amazing Brazilian

 

May 2012

 

July 2014

booty ,and last but not least my one friend who I facebook weekly to ask questions and she guides me in the right direction never giving me bad advice . I trust her and if she says it safe I know its safe. Thank you to all three of them cause I owe my success to them along with reading and I have come along was and now hope with this to guide people so they can be successful too.

  Okay we knew this would come up eventually. It is the elephant in the room steroid becoming to manly supplementation and what truly works. I tell you there is countless contradictions on what works what doesn't who supports who doesn't but one constant is if you as a women don't take steroid you won't look like a man ever its not in our make up and as long as you know what supplements your taking and whats in them you'll be fine no testosterone. Web md has been my go to web site to trust on what supplements are for and what side effects are cause by it and what drugs interact poorly with it. Some supplements let me tell you have side effect that are way worse then starting fires with your thighs trust me. Make sure you supplement wise and sustainable cause it is a life style choice and should be followed. Believe after reading trail and error I have found what works for ME and that is where each and everyone of you will have to tweek to fit your budget life style and goals.

        I'll tell you mine and you can adjust to your liking. I eat Quest bars for my main first meal there ar five of those brand of bars four grams of carbs and under they are my naughty indulge alone in the morning food before I hit the gym . Then I have Allmax iso flex whey protein shake after my last set at the gym is done. Delicious and nutritious, I plan and make three days worth of meals except dinner twice a week so that I don't have to scramble to find stuff and it is weighed and logged so I know what I'm getting (six delicious low carb meals). I drink three liters of water a day with lime juice and drink cayenne tea (1 tsp of cayenne squeeze of lemon or lime add green tea optional and hot water) . Now as far as pills go you don't have to be a scared just be wise don't believe everything you read unless its facebook jk . I take very specific pills to create thermogentic burning during work outs to aid in my success . I take what I call a stack CLA Femme, green tea, and l-carnitine liquid then vitamin c, milk thistle, effedrine and caffeine in the morning if followed correctly is completely safe but I'm not a doctor and I can't advise you to take any of these its comes back to choice that oyu make on your own. After my work out I take CLA Femme, effedrine , caffenine , B100 complex, multi vitamin and los of water. It works for me but I can't stress enough for you to talk to your family doctor before taking any supplements like I did. Most important thing on this fitness journey is that your safe and healthy cause unsafe and unhealthy method will lead to eventual

may 2012

july 2014

failure and health problems. So always read and always talk to a physician about thing that could effect your health. Now were talking crushing that elephant and on the way to driving out those bat wings under your arms and the sugar glider thighs so you can be bikini ready or just fit that little black dress.

#gym #sexy #results all paying off #beach #ready see #pics @fuddenstadden

   

March 11 th 2014

  

April 17 th 2014 

April 28th 2014

may 27 th 2014

 

June 23 rd 2014

TODAY JULY 16 TH 2014 :)

#gym #fitness #fit #sexy #bikini #summer #body #beach #ready @fuddenstadden

      Everybody has abs. The bad news is that you can do a million crunches a day but never get a six pack. So cruel eh? The gym never seems fair like its a twisted game where the rules change constantly. Six pack abs and sexy waist do come from a combination of thing including crunches, but more importantly diet and cardio. Everyone of us has a six pack of different intensities but that layer of fat over it that all women have covers it like a blanket and the only way to beat it is to do cardio and eat clean and healthy.I know it seems cruel and harsh but doing crunches alone with no cardio and poor eating habits will push out your fay and give you a gut (sad face). I find H.I.I.T to be very effective and shedding that fat layer off of my abs . Goal to wash my clothes on my abs jk. I do 15 mins of H.I.I.T at 170rmp and a rough distance of 8 miles six days a week, eat weighed out portions, and do 288 crunches a day six days a week totaling 1152 crunches a week . Once you have dedicated your self to the gym this is a breeze and you will be addicted. Monday and Wednesday I do my main abs and Tuesday Thursday I do my obliques so they get some rest but get pushed hard.The results drive me. I know when your doing them you will be hating life thinking is this worth it but it is my abs look great and when put on the bikini I wanna flaunt them . When I first started crunches planking and such I remember not being able to sneeze or cough with out a tear forming . And just for the record what drove me was a little old lady in her eighties doing crunches in a vodka shirt not breaking a sweat mean while I'm panting and sweating . I know a vodka shirt. She is an inspiration cause she makes it look easy and just shy of drinking a martini while she does it. I don't have a hard core six pack yet but I'm sure the vodka lady does ugh.

#hot #bikini #journey #beach #body #ready @fuddenstadden

   I always found listening to music during H.I.I.T was a great way to keep my breathing steady and on pace as well as making me work harder and faster on the treadmill. I listen to house music , trance, dub step, hip hop, rock, rap you name I listen to it if I can sing with it even better. I love lip syncing the lyrics it keeps my breathing at a great pace. I get a lot of weird looks but I don't care I'm getting shredded and focusing on me . I love singing ad being happy all the time it pumps up my workout and gets me motivated . I sometimes even dance a little when I forget that everyone can see me and I'm not invisible, but at least I make everyone smile a little and that's pretty amazing when you can brighten up some ones day at the gym. I find the more pumped I am the more pumped my gym partner is and that helps motivate both of us .

   I treat the gym like a job I love of course but a job non the less . If I would go to work then I can go to the gym and I haven't missed a day yet there is no excuses. Excuses are a weak persons attempt to justify being lazy. Flu or cold if you would go to work with it you go to the gym and swat it out . If you hit the sauce the night before shame on you your gonna pay and you have to at least make an attempt to do your entire work out whether you feel like it or not and that is a lesson well learnt that I'm sure you will only do once or twice cause sweating booze out your pores and being weak and tired sucks when your lifting weights and doing cardio. I think the being on your period is a tough rung cause its not self inflicted and god does it make you bloated and hormonal. Having a cry on the tread mill alias makes you look like a freak . I get so grumpy when I lay eggs lol . I don't want to be talked to or suggested things completely irrational when I am bleeding from my crotch . Guys don't understand that when you have your period and you try to do common everyday things it can make you cry or very angry (or both) lol. I always refer to it as laying my eggs like some sort of crazy chicken. And I justify my moodiness by saying things like don't they know I'm bleeding from my vagina god you would be grump and moody too if you were losing blood and still had to do everyday activities. Imagine a guy with it. It would be the end they lay in bed and yell for us to help them that they were dying and to promise to tell his family he was strong at the end. So if we are a little unstable while functioning then I say hats off to us cause we got out of bed. I work out while laying eggs cause it take my mind off of it but I do honestly feel like crying and yelling at people so I sweat a little harder while rying to bottle up my emotions.

   I like working out with a buddy and alone cause both have there benefits and draw backs. Working out alone you put on your head phones and go your there a lot less time cause there is no chitty chatty (unless you talk to yourself which is sometimes my best conversation). You have no one to cheer you on or help keep track of reps and sets which on some days is a challenge in itself lol. Working with a buddy allows for gossip catch up , some one to forget how many reps and sets you have done but allows human contact which can increase endorphin's which make you burn faster and better. I'm always there longer when I have a buddy with me but it gives me a reason to push harder and motivate each other. I find as I go I learn  not to correct her constantly but to encourage her in the right direction and let her decide what works best for her cause lord knows I am not always right and everybody is different . I love surprising her with neew more challenging work outs which if I didn't have a partner would be pretty difficult to surprise my self. I love teaching as well I feel good motivating some one and helping them achieve

their goals. The mirror reflection is my reward.

#hot #funny #stories of the #body

 I always new that working out would lead to happiness both from social contact and from being able laugh at ones self . I love the fact that us as a whole ladies that is can judge every body part big or small. We all do it wheter we realize or not . I think the first realization how much I critique my body was when I went out to coffee with my girlfriend and when she left I waved goodbye only to notice the jello jiggle of my triceps. Omg some one could get hurt so I lovingly refer to them as bat wings,cause I'm sure if I could flap my arms fast enough I could fly. Its terrible I can't take my eyes off of them when I pull back my hair or wave good bye to some one. Its like a car crash I can't help but stare. I have dedicated two days of my six day work out to focus on that body part so I can start waving good bye to my friends again (who probably think I'm just being rude ) and so I can put my hair up again. The other arch nemesis is the dread inner thighs (sugar gliders) which along with the bat wings I'm pretty sure I could glide from tree to tree lol. I have three days, half my work out week to focus on becoming more areo dynamic. I have worked and worked and done countless reps of excercises but those sugarglider and bat wings don't wanna disappear easily it took 3 months of focusing on them to decrease them and they still could use some work. Always remember other people see you the way you really look and you seem to only notice your flaws. LOve your self for what you have and not hate your self for what you don't have. IN fat things that you hate about your self might be what others love. MY girlfriend posted a scientific study about inner thighs that said basically the wider the gap between your legs the looser you were and it was genetics which can't be fixed by working out, and the closer the gap wellI'm sure you figured out where I'm going with that. So maybe we need to look at our selves in a better light cause if that study is true I'm shocked a baby could come out of there lol.  Beauty is subjective and every women is beautiful in her own way. If we all looked the same and had the same body shape then there would be no beauty because I think beauty is a lot of things including individuality.                                                                                                        

#epic cheat day which has help me get #leaner then ever @fuddenstadden

Epic Faturday I know right I think it says it all . My very first cheat day happened after was after three months of strict dieting and never missing a gym day hard core or insane. So you can only imagine what it was like, I wanted everything and anything I could put in my mouth like a rabid animal. I knew I couldn't start till Saturday morning so you know I wasn't gonna sleep good. Bing like a light switch I was up at four am eating Oreos while taking my morning pee to my husbands disgust and my retort was epic faturday has begun and back to bed I went only to wake up at seven and have a n oreo breakfast with a side of rice crispy square okay a box of oreos with a side of five rice crispy square and the rest of the Oreo in to my back pack for the end of my work out . I have pics of me eating oreos on the weight bench I know gross right but I don't care . It was my birthday weekend so you know I was gonna binge so I had to work which means the were cutting into my binge fun or so I thought when I got there my porcupine ( friend who is grumpy that's why I call him porcupine much more fun to look at then play with lol) had mad me the biggest oreo I have ever seen it was two feet across and was accompanied by an energy drink... epic. I pretty sure I ate at least forty five dollars in oreos alone not to mention the beef dip and poutine and more oreos and I ate like a dog till I was sick what is wrong with me it was like Halloween as a kid where you have to eat all your candy on one day. I was so sick like nothing I have ever experience before My healthy body became playland or some sort of amusement park for food I wanted to throw up but couldn't I was so high on sugar my one eye was twitching and I'm pretty sure I was blind in one eye for ten minutes.What I didn't account for was my tolerance for sugar carbs booze or anything I ate. So when I got off work I drank beer and low and behold I was wasted like a young girl at her first house party passing out face down on the table where I sat after two beers.y husband said I was singing and demanding he put out omg I was an animal something out of a drunken comedy or sitcom. I was a crazy women release on a day pass believe I thought I was sexy but I think maybe I was more like a reincarnated dish rag that could talk . So sexy how could he resist the make up all over my face and my hair being crispy with lord knows what beer or pizza and my lack of full sentence formation in what I call drunkenness, hot right? I walk up the next day as if I had been run over by a truck which I'm pretty sure would have felt better and so dehydrated it was like I ate a bag of chalk which to be honest could of happened lol. What a day but I cured my self of that many oreos or at least till the next weekend when I did it again. Like I said I'm a glutton for punishment or stupid . But I tell you by Monday I felt like a million bucks twice as lean and more focused so it was all worth it. I tell you don't miss out on your cheat day what ever day you pick. I pick Saturday cause Sunday is my break from the gym and I work later in the afternoon in case of a rough night befalls me again. Enjoy indulge and have fun you only live once.

The #scale #foe #friend #sexy outcome

  THE SCALE my arch nemesis my guide my foe and my friend . Come on ladies we all have a love hate relationship with the scale and we have all said things like it must be inaccurate or my clothes weigh at least five pounds (what are you wearing lead pants). I know the scale has plagued me and my weigh ins are like death row sitting and waiting and eating your last meal before your big weigh in , which for me was every Tuesday morning like clock work I would go pee to shed a few extra ounces and step on it as if some one was holding a gun to me head. I would close my eyes and step on it like I was walking through a land mine field only opening one eye to see what the digital number was flashing and mocking me . And to my surprise it was almost always two pound less the week before only plateauing a few times where I tweeked my intake. Why do we torture our selves were the only one which knows the secret number on the scale, and muscle weigh more then fat so don't take the scale to serious cause water retention muscle gain and just plain old taking a poop can change that number. The scale is a strange beast that has been bred into us like an animals need to hunt. Our whole life were told and shown pictures of what beauty is and how super skinny is in. I think beauty is a package like a diet or routine at the gym. You can have an almost perfect body and no personality no jazz  or be a bitch and I think that makes you ugly. A size 0 isn't necessarily what suits everyone either there is such a thing as too skinny. Marilyn Monroe is a perfect example she was a size sixteen which is on the larger side in our society but she was a bombshell walking and strutting around with confidence changing and shaping what people thought was sexy and meeting each adversity head on. The most important thing is that your happy with your self who cares what others think break the mold stand out don't be a sheep contrast and individuality is sexy . Having curves is sexy beautiful and as long as you don't have more cottage cheese then Dairy land your gonna be fine jk . All women are sexy in there own way being a loving mother stay at home mom is sexy in a way that most women can't rock that nurturing

look and girl next door that men go crazy for or that vixen look but you never do anything close to 50 shades of crazy and the out right crazy party girl are all sexy different takes on women which once again fall in to choice that shape your life.

#fun #gym #relation to what on the #mind #sexy #hot #beach #ready for summer #bikini time

 Okay I think everyone should know that being neurotic in a good way is just the ripple effect of being healthy and in shape we all say we won't be those people but we are . I mean your going to the gym and weighing food what would you call it. I spend more time in the gym and weigh food then I have done anything else in my life other then live and smoke which I don't do any more smoke that is I live still lol . I have embrace being neurotic because its me It makes me who I am and it guides me through my life like a gps of funniest. I know my husband will be the first to attest to my behavior I ask hi daily have I gained weight and does this make me look fat . He never answers cause no matter what he says I'll crucify him for it and we all say we won't but deep down inside we are like asshole what do you do for me to look hot. I also have names for all my body parts I have to work on as you may have or not noticed already I call that dreadful skin under the arm when you wave bat wings so gross and every time you wave it giggles for a couple seconds like your shaking a plate of jello and my thighs are sugar gliders as if I jumped off a building between my thighs and arms I could glide from building to building catching up drafts. Go so gross. I call my waist my muffin top and my legs are the stump there is nothing sexy about looking like your wearing you teenage daughters clothes come on. Nobody wants more cottage cheese then dairy land and the only way to burn fat from select areas is to cut it from everywhere and then add muscle a cruel joke . I think everyone wants to be appealing to the majority of the population cause they have told us girl like Megan Fox and Angeina JOlie and etc. are what sexy is but were all different and setting those goals are ridiculous and setting your self up for failure. Be you and love it . I ts the thing I told you about love yourself for what you are and not hate yourself for what your not. Scars from life experiences are gold amazing reflections on your life experiences embrace them we are amazing cause we create life and the go on with out lying down and dying . While some men get a cold and are sighing there will and last testament lol.

#hot #tea for causing thermogenic process increasing #metabolism and #energy #naturally @fuddenstadden

Hey folks
   I have been reading and researching the body and herb that will have benefits for safe energy building thermogenic process metabolism boosting muscle cutting and so on. I found an incredible home made tea Its cheap if you buy your cayenne at the dollar store to shave costs . You start with a standard coffee mug add 1/4 -1 tsp of cayenne pepper, a squeeze of lemon or lime juice, a green tea bag (optional) and fill with boiling water stir and then sip. It boosts your energy increases your metabolism, it helps you stay regular ,aids in the digestion process, increases circulation reduces blood pressure . It is truly my new go to tea for morning afternoon when ever so nice . I love the zing the zest in my mouth with every sip . Start with a 1/4 teaspoon if your afraid it will be to hot and spicy for you but I use a teaspoon and I don't like thing too hot . So enjoy the tea if you dare to stray out side the box and try new things.

#sexy #hot #body #ready for #summer no stopping me now @fuddenstadden

 Everyday I wake up and take a long look in the mirror and can actually say I'm proud of myself , my journey wasn't easy nor was it all fun . I work out six days a week for 2 hours a day never missing a day no matter what . To most people it is silly or crazy and they think that one cheeseburger or a bag of chips won't hurt but I'm very strict because I chose a life style that requires it and I committed to it. I don't take commitments lightly . I allow my self a cheat day once a week and that's it no more no less. MY cheat day I can eat and drink what I want and the rest of the week I weight and portion my food so I know exactly how many carbs and how many grams of protein are in each of my six meals and I keep it too a strict no more then 130 grams in protein and I carb cycle up and down for three days and on the fourth I spike it up to 50 grams of carbs . While cycling I vary from 25-35 grams of carbs. NO bread but lots of green veg bran flax greek yogurt cottage cheese all carefully planned out in to portions and weights . I never bend on this even if it is easier to have something from a corner store or fast food I don't I know how quick weight is gained back and how fast my hard work can be undone. I love the way I feel and the way I look fitting into small clothes . I fit a 1/2 or 3/4 depending on the manufacturer I weigh about 125lbs, my bmi is 22.3 and my percent of body fat is 23 percent . I'm the leanest \i have ever been I think, I'm so proud and my hard work is paying off the proof is in the pudding . I love it.