Chiseled By Chelsea

Listen, these may not be easy, but they work 🙌

1. I weighed and measured 90%+ of my food. If you’re not doing this, start here. If you want to know if you’re in a calorie deficit, you need data.

2. I went to bed hungry sometimes. Not starving. Not miserable. But I accepted that being in a deficit sometimes meant I wasn’t perfectly satisfied 24/7.

3. I ate less before/after days I knew I’d eat more. I looked at the bigger picture and intentionally balanced higher calorie days.

4. I tracked on weekends. Macros count on the weekend, too.

5. I ate a lot of the same meals over and over. Repetition made hitting my macros easier and consistency more realistic.

6. I prioritized sleep over a workout sometimes. If the choice was 4 hours of sleep + an early morning workout OR getting quality sleep and missing a workout, sometimes I chose sleep. More exercise isn’t always better.

7. I accepted that losing fat required some sacrifice. Sustainable doesn’t mean effortless. I still went out, traveled, celebrated and ate foods I loved, but I couldn’t simultaneously eat everything I wanted whenever I wanted and expect to reach my goal.

If your goal is fat loss while maintaining that muscle, you work so hard for, you’re in the right place! Follow along. That’s kind of my thing 💪

Your nutrition needs to match your effort. 🔥

If you’re working out 4–5x/week, getting stronger and putting in the WORK, but still wondering why you don’t see the muscle definition you’ve worked so hard for..

another workout probably isn’t what you need.

I see this all. the. time.

Women are crushing it in the gym, but their nutrition isn’t quite supporting the result they’re after.

Instead, I’d look at:

🥩 Protein. Are you getting enough consistently to build + maintain the muscle you’re working for?

📊 Calories. Are they actually aligned with your goal? You can eat very “healthy” and still not be in a calorie deficit.

🍴 Portions. The handful while making lunches, bites off the kids’ plates, cooking tastes.. they all add up.

🍷 Weekends. Friday night through Sunday absolutely counts. And NO, I’m not telling you to stop going out to dinner or having a glass of wine.

📱 Consistency. A few dialed-in days followed by a few “ehhh, I’ll start again Monday” days makes it really hard to know whether your plan is working.

You don’t need to eat boring foods all day.

You don’t need to cut carbs.

And you definitely don’t need to work out 7x/week.

You DO need a nutrition strategy that supports your workouts, your goals AND your actual life.

And hi, if you’re new here! 👋 I’m Chelsea, a macro nutrition coach + CPT. I help busy, active women lose fat + see more of the muscle they’re working so hard to build.. without making their entire life revolve around food.

If that sounds like your kind of approach, follow along. 💙

I share realistic macro strategies, high-protein meals + the same strategies I use with my clients to help them get results that fit real life.

17 lbs in 17 weeks.

At the beginning of the year, with my 40th birthday (looming) approaching, I decided to commit to a 4 month cut. 😅

It was important to me to feel good in my skin, but I knew I needed to give myself enough TIME to do it in a way that actually fit my life.

And apparently, a lot can happen when you stack 17 weeks of consistency. 👀

I averaged right around 1 lb per week.

Some weeks I lost more (hello, flu 🤒).
Some weeks I lost less.
Some weeks the scale didn’t move.

I still ate carbs.
I still went out to dinner.
I traveled.
I celebrated.
I lifted heavy.
I prioritized protein.
I tracked my macros through it all.

And most importantly..

I kept working toward my goal.

Because here’s the thing.. one pound doesn’t feel very exciting.

But stack it 17 times and suddenly it looks a whole lot different.

We are SO quick to decide something isn’t working because it isn’t happening fast enough.

But you don’t need the fastest results possible.

You need an approach you can stay consistent with long enough to GET the results.

Give the small wins enough time to add up.

Because consistency isn’t loud..

but the results eventually are. 🔥

And if consistency is the piece you’re missing, that’s exactly what we’re working on inside my Back to School Challenge starting September 14.

Comment BTS and I’ll send you all the details!

I’ve been eating this on repeat 😍🙌

No prep required.
Only 4 ingredients.
Less than 5 minutes to assemble.

Toast 2 slices of Dave’s Killer Thin-Sliced Bread
Smear on 28g of TJ’s Whipped Feta 🤌
Layer on 30g of Hot Pepper Jelly 🌶️
Top with 4oz of TJ’s Columbus (any brand!) Chicken Breast

This flavor combo is epic 🤤🤤🤤

Total macros for both slices:

404 calories — 50C | 11F | 34P

Need more ideas to hit your protein?!

Comment HACKS and I’ll send you my ✨free✨ guide with 100+ tips, tricks and ideas to up your protein game 💪

Protein muffins that taste like brownies?! say less 😮‍🍫

These have been on REPEAT over here 👏👏

I’m obsessed. And the kids are too, which says everything!

Perfect for:
→ quick breakfast
→ afternoon snack
→ when you want something sweet without blowing your day

And of course, the macros are 👌

What you need:
1 box chocolate muffin mix
1 cup Fairlife milk
1 scoop Afterburn protein (44g)
3 egg whites
3 oz applesauce (pouches = hack)

Mix ingredients, pour into a sprayed muffin tin and bake at 350° for 13–15 min.

Pro tip: if you like them a little gooey (same 😏), pull them out a minute early

Makes 12 👏

Macros (per muffin):
155 cal — 16C | 6F | 9P

And TRUST ME..
these are even better warm with a smear of PB 🙌

Save this for when your sweet tooth hits 🍫

Lastly, put these babies in the fridge for longer than a 3 day lifespan! 🙌

Reason #3 you’ll be obsessed with the Spring Challenge..

https://chiseledbychelsea.myflodesk.com/summer