You have to find time & get it done

I started Monday’s workout on a different side of the bed. I say this because normally Monday is my dynamic effort bench day but this Monday, I started with a Heavy bench day. Quite frankly it felt good & turned out well, but the only reason that provoked me to do this was when I missed Wednesday’s heavy bench day because I decided I need sleep (working two jobs can be tough) and rescheduled it for Friday but then decided I wasn’t feeling it and instead did some cardio, so I made Monday the day and got it done. I just knew it had to get done, and with that attitude, I made it priority. 

Warm Up:

  • Cable face pull: 4 x 25, 30 lbs
  • EZ bar narrow grip chest press: 4 x 25, 20 lbs
  • EZ bar row (reverse grip): 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 6 x 2-3 (90%) 110 lbs

Tri-set:

  • Plate press out: 5 x 12-15, 10 lbs
  • DB chest press (neutral grip): 5 x 12-15, 40 lbs
  • DB incline fly: 5 x 12-15, 20 lbs

Tri-set:

  • Smith machine incline chest press: 5 x 5-6, 115 lbs and then back down to 105 lbs
  • Close grip DB chest press: 5 x 5-6, 60 lbs
  • DB front raises: 5 x 5-6, 30 lbs

Tri-set:

  • Seated smith machine shoulder press: 5 x 5-6, 95 lbs
  • Cable front raises: 5 x 5-6, 20 lbs each arm
  • Overhead cable triceps extension: 5 x 5-6, 70 lbs

Cardio:

  • Treadmill: 15 minutes, 3.0 incline, 3.8 speed
  • Stair climber: 5 minutes, level 7

Current Weight: 155.8 lbs

Body fat %: 22.5

BMI: 23.6

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Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

Squats weren’t having it today

We all have suffered those moments where one day we are killing it & the weights feel light, and the next day, it feels like even the lightest of weights feel heavy. That was my today — everything felt heavier & I couldn’t necessarily pinpoint why, but I think a lot of it has to do with the fact, I head to the gym after working 8 hours on third shift (lack of sleep) and the other being I am dehydrated quite often (not getting enough liquids) in my system before performing my workouts. The tiny bit could have been the fact my body was still somewhat sore or stiff — even after warming up. Whatever the reason code, it was quite annoying to say the least. 


I did conventional deadlifts — for a firstie since taking that personal time off from the gym & it felt good to lift what I lifted for light speed work, but I still felt slower and weaker in this lift, especially during the 70 percent of my 1RM range — I noticed it more. I did what I could manage today and ended the workout with some surprise cardio session & re-weighed and measured myself (read down below for details).


Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Lying hip rotation stretch: 4 x 25 each side
  • Glute bridge: 4 x 25

Workout Sess:

  • Conventional deadlift: 3 x 6, 200 lbs (65%)
  • Conventional deadlift: 3 x 4, 3, 2 @ 215 lbs 
  • Barbell back squat: 3 x 6, 145 lbs 
  • Barbell back squat: 3 x 4, 160 lbs
  • box squats: 3 x 10, 160 lbs

Superset:

  • Barbell OHS: 3 x 10, 45 lbs
  • Box steps ups: 3 x 10

Superset:

  • Kettlebell single leg deadlifts: 3 x 10, 10kg each leg
  • Clam shell w/ resistance band: 3 x 10 each leg, red band

Cardio Sess:

  • Stair climber: 20 minutes total. 15 min at level 4, 3 min @ level 5, 1 minute @ level 6 and 1 minute @ level 7. Burned 194 calories.

Simple workload, I have been doing sets of 3 instead of 4-5 because I want to gradually increase my strength back up to normal levels, & I don’t want to put too much on myself when I am getting off work in the morning — because I am exhausted and my body feels on overload not having rested beforehand, so I am keeping it at 3 for a while and will crank things up again in another month or so, pending results. 


New updates on weight & measurements: 

Current weight: 154.8 lbs

Body fat%: 22.8

BMI: 23.4 

Since August 8th– I have lost a total of 5.2 lbs 😀 now I have another 5 lbs to go before I hit my goal of 150 lbs but I still want to work in losing bf percent below 20. 




Macros Log Day One

Nutrition Goals 

Back again for another post, this time it is for my macro’s log. I have finished up the day with all my meals & nutritional data. In the previous post I went over my macro goals for moderate and light activity days and my overall health and fitness goals. At the end, I will post what the macro goal was (light or moderate) and then post my overall calories, protein, carbs and fats compared to goal. I currently use a food scale & MyFitnessPal app to stay on top of things. If you would like to connect with me via the app, feel free! Enjoy!

P.S Mind you, my eating schedule times are odd because I work two jobs & one of the jobs being third shift, so I have to eat at times that I wouldn’t normally on certain days of the week. I do however pack my lunch for work– which helps with my eating habits. If you have ever worked third shift, then you would know how difficult it can be to eat after certain times and the risk of gaining more weight because of it. I usually pack light but filly foods. 

12AM Meal – Snack (during work)

  • Kroger carb master yogurt (raspberry flavor) 
  • Kroger Simply Classic Trailmix (13 pieces) 

Now for starters, I know many people will mention that greek yogurt is a better choice, but I am not a fan of plain greek yogurt unless it is mixed with something else and that all depends on what the something else is, so if anyone has ideas for that, please feel free leave the comments down below. 

Yogurt macros: Calories: 60, Carbs: 4g, Fat: 1.5g, Protein: 8g 

Trailmix macros: Calories: 150, carbs: 14g, Fat: 10g, Protein: 4g

2AM Meal- lunch break (during work)

  • Ramen noodles (no seasoning) with fresh white mushrooms, white onions, fresh spinach, and kroger thousand island dressing
  • baked chicken breast 

1/2 block of ramen noodle: Calories: 170, carbs: 26g, fats: 6g, protein: 4g

2 oz chicken breast: calories: 64, carbs: 0g, fats: 2.8g, protein: 8.8g

2TBSP thousand island dressing (kroger brand): Calories: 90, carbs: 5g, fats: 8g, protein: 0g

5AM Meal – Snack 

  • Kroger carb master yogurt (strawberry pomegrante) 
  • Kroger simply classic trailmix (13 pieces)

Yogurt: Calories: 70, carbs: 5g, fats: 1.5g, protein: 9g

Trailmix: Calories: 150, carbs: 14g, Fat: 10g, Protein: 4g

2PM Meal (lunch/home)

  • Kroger private selection sugar free whole wheat bread (2 slices)
  • Blue bonnet butter: 2 TBSP

bread: Calories: 200 calories ( 2 slices), carbs: 38g, fats: 2g, protein: 8g

Butter: calories: 120, carbs: 0g, fats: 14g, protein: 0g

5PM Meal- Dinner/home 

  • kroger psst long grain white rice, enriched (boiled) 149g 
  • boneless chicken breast (baked): 2.9 oz 
  • Kroger thousand island dressing: 2TBSP
  • kroger frozen broccoli: 99g

rice: Calories: 169, carbs: 36.6g, fats: 0.4g, protein: 3.5g 

Boneless chicken breast: calories: 80, carbs: 0g, Fat: 2.2g, protein: 16.1g

Dressing: Calories: 90, carbs: 5g, fats: 8g, protein: 0g

Broccoli: Calories: 34, carbs: 4.6, fat: 0g, protein: 2.3g

This was a light day of activity, no cardio. 

My results: 

  • Total calories: 1447 (under goal)
  • Total carbs: 152.2g (under goal)
  • Total fats: 66.4g (over goal)
  • Total protein: 67.7g (under goal)

Light activity MACRO goals:

  • Calorie: 1876 
  • Carbs: 220g
  • Protein: 132g
  • Fat: 52g

The butter is what got me on the fats today, which I will need to be more aware of for next time or find and alternative. It is normal for me to be under in protein usually and I am always shocked when I hit underneath my calorie and carbs for the day. I am not perfect this is all trial and error but normally I have a pretty decent routine. Still aiming to drink a gallon of water by the end of tonight. 

Counting my Macro’s

Now, I have been tracking my macros since last Monday since I want to lose some bodyfat & still increase muscle mass. I usually follow my macros loosely, but this time, I am going to try my hardest to be more strict to present more results. The goal is to lose 9 lbs but to still maintain and optimal amount of strength increase. In this macro tracking, I will give you my beginning weight, body fat % and BMI (although BMI is not relevant to me since it doesn’t consider the muscle density). i also, will break down two separate macro goals because one will be for my moderate days of exercise & one will be for my light days of exercise. I have decided that I may even carb cycle so that when I am not working out, I am not eating an accumulated amount of carbs (I will eat less carbs on my rest days)  — that will be tracked as well whenever I get started & I will let you know. 

Now most people around this time are probably “bulking” or will be on their way to bulking fairly soon, but I will probably start bulking up more during Nov or Dec months (late bloomer) due to this goal I want to achieve now & in bulking, I will gain mass, yes, but I don’t want my body fat to spiral out of control due to it, so it will be a healthy bulk. Now along with body fat, I will weigh myself every 2 weeks because I don’t rely on the scale very often and don’t want to go back to bad habits, and because I know I will feel better after 2 weeks of weighing in vs one week. I am hoping to lose 9 lb by the end Oct the latest, but I think it will be possible to lose it quickly depending on how strict I am and how my workouts play out. I also have to consider the fact muscle weighs more than fat , so if my number on the scale doesn’t go down but my bf % does, I will be just as happy with the results. Wish me luck!

P.S when I start to bulk — I will set up new macros & carb cycling rules & share those with you as well, along with any other goals for my nutrition. 

Light Activity Macro’s Plan: (burn 200-400 kcal) for females 

  • Calories: 1876 per day
  • Carbs: 220g
  • Protein: 132g
  • Fat: 52g

Moderate Activity Macros Plan: (Burn 400-650 kcal) for females 

  • Calories: 2115 per day
  • carbs: 264g
  • Protein: 132g
  • Fat: 59g

Now some of you are probably wondering how about a macros plan for when you burn more than 650 cals; well I have one for that too, but since I haven’t yet tracked my workout like I will be doing now, I don’t think I am burning more than that necessarily due to the fact I haven’t been doing cardio (Friday was my first time doing cardio in a long time) so now I will add cardio in the workouts to give myself more room to lose that weight & body fat. My cardio won’t be the bigger picture, because I don’t want to lose tons of muscle , but it will be 20-30 minutes, and I am thinking about implementing it either just Fridays or possibly doing it Monday-Friday. We shall see, haven’t thought it out yet. Trial and error. 

Another goal is to have myself drink a gallon of water a day since I don’t drink enough liquids throughout the day. I always end up dehydrated and that’s not healthy, so I am going to push myself to do better with that. 

Beginning weight: 160 lbs

Beginning Bf %: 22.8 

BMI: 24.3 

All of this information was taken on 8/6/18 — tomorrow I will update it so it is closer to this date & is more accurate. 

Hopefully I can lose this weight and get my bf% down below 20 percent. ALSO, ALSO ALSO,  I will allow myself to eat out/dine out once a week due to the fact I want less processed food in my diet (obviously) and it saves money as well! win-win! The goal is to still have it meet my macros but that won’t always be possible & I understand that, so it’s almost like my way of itching my craving without feeling bad. Especially since the weekends usually hold my nutrition hostage due to social events. Portioning will be my BESTFRIEND when eating processed food, so that I don’t eat too much of it at once. Goals. 

Wish me luck! & if anyone has any questions, feel free to leave comments or email me. 

I may be looking at more nutritional blogs to help with my meal prepping during the week so I can add variety to my meals. 

Shay-lon

Owner of Confident Fit, LLC

ACSM Certified Personal Trainer

Exercise Science Degree

Sponsored Athlete

Newbie Powerlifter 

Back at it

8-6-18 Workout

I started back at my normal routine at the gym Monday — it felt good to be back and to get after the gains once again. Last week was a very busy and productive day, i decided to make it my deload week for 5 days because my body needed rest and I had to find an excuse so I wouldn’t feel bad about missing so many days at the gym. I felt good lifting, I decided to start with a dynamic day with bench press & gradually work my way up, so my muscle memory could come into effect. 

Warm up:

  • DB chest press: 4 x 25, 20 lbs
  • Rear delt machine: 4 x 25, 20 lbs
  • cable triceps pushdown: 4 x 25, 30 lbs

Workout:

  • Floor bench press: 6 x 8 (60%) 75 lbs
  • Floor bench press: 6 x 8 (65%), 80 lbs
  • Floor bench press (wide grip): 5 x 8-10, 80 lbs

Tri-sets:

  • Lat pulldown: 5 x 8-10, 60 lbs
  • Cable triceps pushdown: 5 x 8-10, 60 lbs
  • Cable face pulls: 5 x 8-10, 60 lbs

Tri-sets:

  • Db chest press: 5 x 8-10, 40 lbs
  • push ups: 5 x 8
  • DB triceps kickback: 5 x 8-10, 15 lbs each arm

I also happened to weigh myself & take my body fat measurements as well, because I will be re-applying my macros and getting more strict about nutrition again in the course of next week so I can lose body fat and gain more muscle. 

weight: 160 lbs 

Body fat %: 22.8 

BMI: 24.3% 

I gained about 6 pounds since my last weigh in >.< but my body fat percentage went down & my BMI increased. I don’t pay as much to BMI because it doesn’t take your muscle into consideration & bases it off height and weight (not accurate) so my main focus will be body fat and weight possibly — getting down to between 140-150 lbs. Although if I can get down to 135 & maintain my strength; that would be optimal. 

Thanks for being patient with me these last few days since I haven’t been blogging consistently — I definitely plan on getting back on a schedule that’s more regular for my readers. 

Shay-lon Moss

Owner of Confident Fit, LLC

Sponsored Athlete

Exercise Science Degree

ACSM certified Personal Trainer