12 Week “Cut” program (Day Two)

Hey FitFam,

 

So yesterday I told all of you I would keep you posted on my 12 week program I started, with that being said, I did manage to retweak my macros to my liking, which actually surprised me quite a lot, because my calories went up this time, and I was expecting them to go down, but anyways… they will vary because some days I plan on having low calorie days and high calorie and moderate calorie days (something I will probably share with all of you to keep myself accountable and on track) 

I haven’t yet decided if I will post my meal planning/meals on my blog yet during this 12 week program, it sounded like a good idea though. I figured I would share my IIFYM (macros) with all of you though.. 

 

My New Macros:

Calories: 1878 

Protein: 122 grams

Fats: 59 grams

Carbs: 221 grams

Fibers: 22 grams 

 

 

BMR: 1453

TDEE: 2347

 

Again my starting weight: 144 lb 

Goal weight: 135 lb at the very least, but aiming for 125 lb at the very most. 

 

I think once I figure out the moderate calories, lower calories and high calorie days, I will post it to let everyone know my goals to meet for each week. Yesterday, I stayed within my macros and did very well with the calories too, because I was like 836 calories under my goal. BUT I did not hit all my macros, I hit fats fine, but was under in protein and carbs (which will happen sometimes and I rather that anyways in case I am doing a low cal day) anyways this is all going to take a long time to talk about, so let us skip to the workout. 

 

Workout Session:

 
  • Squats: 3 x 8- 10 (105 lb) but felt very weak during my squats. 
  • leg curl: 3 x 12-15 (50 lb)
  • leg extension: 3 x 12-15 (50 lb)
  • leg press calf raise: 3 x 15-20 (130 lb, 150 lb, 170 lb)
  • Plank: 3 x 60 seconds
  • Twisting hanging knee raise: 3 x 20
  • push up challenge: 45 reps

Yes, I can lift more in all of these exercises (looking back at previous post, you will see this) but I am gradually going to higher the amount of weights, because I want to be able to lift for those specific amount of reps with whatever weight I am lifting without stopping. For example I can do 100 lb in the leg curl and leg extension but not for 12-15 reps, only maybe a good 3 if that, and so.. I wouldn’t start off doing 100 lb until I can build enough strength to do so. Yes, the higher the weights, the lower the reps BUT in my circumstances, I want to eventually go up to maybe 70 lb or 100 and do 12 -15 reps.. (this might sound all confusing) another time I will explain more. 

 

Are any of you doing IIFYM (macros), if so, i want to see your numbers in the comment section and give me some ways you hit your macros and what ways you have missed them. 

 

Your Fitness Blogger,

Shay-lon xxoo

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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

2 thoughts on “12 Week “Cut” program (Day Two)”

  1. I enjoyed reading this, I am always looking into fitness and was I can increase my work outs! I’ve just started blogging about fitness as well

    Liked by 1 person

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