9.19.18 Macro’s log

12AM (work/snack)

  • Kroger carb master yogurt (raspberry) Calories 70, Carbs 5g, Fats 1.5g, Protein 9g

2AM (work/lunch)

  • Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g, Protein 11.5g
  • Kroger southwestern dressing, lite (1 TBSP) Calories 70, Carbs 3g, Fats 7g, Protein 0g
  • Kroger white sweet onion; Calories 6, Carbs 1.3g, Fats 0g, Protein 0.1g
  • Sliced Swiss Cheese (1 slice) Calories 110, Carbs 1g, Fats 8g, Protein 9g
  • Kroger Mesquite roasted turkey (2 oz) Calories 50, Carbs 0g, Fats 0g, Protein 11g
  • Hellman’s lite may (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g
  • Kroger Hard Salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g. Protein 2.5g

2:30PM (lunch)

  • Frosted Flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g, Protein 1g
  • Kroger 2% milk (1 cup) Calories 120, carbs 12g, fats 5g, protein 8g

5:30PM (snack/work)

  • Oreo cookies (3 cookies) Calories 160, Carbs 25g, fats 7g, protein 1g

8PM (Dinner)

  • City blends ‘rush hour mocha’ protein shake (24 oz) Calories 525, Carbs 84g, Fats 6g, Protein 28g
  • Kroger creamy peanut butter (1 TBSP) Calories 90, Carbs 3.5g, Fats 7.5g, Protein 3.5g

Total Calories: 1710 (under goal)

Total Carbs: 220.1g (over by .1 g)

Total fats: 56.9g (over)

Total protein: 84.6g (under goal)

Advertisements

Macro’s Log: 9.10.18

12AM (work break)

  • Kroger carb master yogurt (strawberry pomegrante) 

Yogurt: Calories: 70, Carbs: 5g, Fats: 1.5g. Protein: 9g

2AM (Lunch break/work)

  • Kroger peanut butter (creamy) 2 TBSP
  • Healthy life wheat bread (2 slices)
  • Macos meatball sub/6′ (finished .10g of it)
  • Ballreich’s ghost pepper jack chips (1.5 oz)
  • Donut (work provided — no info provided)

Peanut butter: Calories: 180, Carbs: 7g, Fats: 15g, protein: 7g

Bread (2 slices) Calories: 70, Carbs: 16g, Fats: 0.5g, Protein: 5g

Meatball sub (.10g) Calories: 62, Carbs: 5.6g, Fats: 2.8g, Protein: 3.7g

Chips: Calories: 220, Carbs: 25g, Fats: 12g, Protein: 3g

2:30PM (Lunch/home)

  • Kroger original oatmeal (instant oatmeal) 2 packets
  • Kroger 2% milk: 1/4 cup
  • Kroger sugar (2 Tsp)

Oatmeal Calories: 200, Carbs: 38g, Fat: 3g, Protein: 6g

Sugar: Calories: 30, carbs: 8g, Fats: 0g, Protein: 0g

Milk: Calories: 30, carbs: 3g, Fats: 1.3g, protein: 2g

8:00PM (Dinner after work)

  • City blends oreos over Mahattan shake (24 oz)
  • Kroger creamy peanut butter (1 TBSP)

Shake Calories: 989, Carbs: 167g, Fats: 16g, Protein: 49g

peanut butter Calories: 90, Carbs: 3.5g, Fats: 7.5g, Protein: 3.5g

At the gym, I make myself a shake because I am off work at 8pm and have to have to work at 10pm at the second job, so it’s easier to make myself a shake on days I work both jobs. This is not normally the shake i make for myself due to the macros being super high, but I wanted something different. Our gym makes protein shakes. 

Total Calories: 1941, pending how many calories I worked off at the gym.

Total Carbs: 278.1g (over)

Total Fats: 59.6g (over)

Total Protein: 88.2g (under goal)

My workout yesterday I would have considered light activity (I did lifting and 20 min of cardio) but I don’t think I burned very many calories; although I could be wrong & with all of this said, the light activity macro goal was:

Calories: 1876

Carbs: 220g

Fats: 52g

Protein: 132g

Macro’s log 9.09.18

11:30AM (Breakfast)

  • Macromeal ultimate superfood vanilla protein + Superfoods (2.0 scoops)
  • Kroger 2% milk (12 oz)

Protein shake: Calories: 160, Carbs: 6g, Fats: 2.5g, Protein: 25g 

Milk: 180 calories, Carbs: 18g, Fats: 7.5g, Protein: 12g

2:30PM (Lunch)

  • Buttermilk and maple (kodiak cakes/flapjack) 61.0g
  • Kroger 2% milk (1/4 cup)

Kodiak cakes: Calories: 250, Carbs: 35g, Fats: 7g, Protein: 10g

Milk: Calories: 30, Carbs: 3g, Fats: 1.3g, Protein: 2g

5:30PM (dinner)

  • White long grain rice (enriched) w/ ground pork, shredded baked chicken, fried whole eggs, sriracha sauce, Kroger Thousand Island dressing

No macros were recorded.

9:00PM (before work meal)

  • Marco’s meatball sub/6′ (ate 95% of it)

Sub: Calories: 589, Carbs: 53.2g, Fats: 26.6g, Protein: 35.1g

Normally this isn’t something I would do before work, especially at this time, but for some reason I was craving a sub, lol. 

Didn’t record totals for this meal because of the fact that I did not measure my food that I ate for dinner. Sorry ahead of time. 

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 

The “Female Triad” – Have you heard of it?

Female athletes beware… 

 

It is possible you have experienced this as a female athlete or maybe your child is experiencing this OR it could be that you know someone who is experiencing this. Most females have experienced this depending on the sports they played and how serious they took their athletics – many coaches and parents might not see anything wrong with it because it comes with being an athlete having the mindset of being the best, but what happens when being the best is causing health issues and making it harder on you in the long term and short term. 

 

What is the female Triad?

 
  • A syndrome in which eating disorders, amenorrhoea, and decreased bone mineral density are present. Primarily caused by an energy deficiency. 

Now you would assume, how is this considered normal? well it isn’t. Sadly, many people don’t stop to question these things until it is too late or don’t see the signs right away because they don’t pay close enough attention, or possibly because their teenager is avoiding the topic and allowing the guardian to believe all is well when it is NOT. As athletes, you know we have to make sacrifices and some can be harmful and some can be good, but we make these sacrifices because we want to be the best at whatever we do and we don’t want to make the coach or our teammates upset – we have this mindset of win, win, win and any loss is a bad loss. This was my same mindset as well, any loss was a loss I was mad about and the tantrums I would throw and the cussing and the anger and the blaming the players and the constant striving for perfection is all that mattered to me growing up playing sports. It can be tough being an athlete. 

 

We all have our downfalls but this is serious and I want to bring it to your attention in case any of you might be going through it now or know someone who is, so that maybe you can identify it and be more aware and helpful.. if anything, I hope this post teaches you something new.

 

Who is effected?

  • Typically anyone can be effected, but it primarily effects female athletes who participate in sports that emphasize leanness, such as:gymnastics, ballet, diving, figure skating, aerobics, running. Some other classes that include males experiencing this might be: wrestling, rowing, and martial arts. 

Symptoms:

  1. weight loss
  2. absent or irregular periods
  3. fatigue
  4. stress fractures
  5. binge eating 
  6. restrictive dieting
  7. induced vomiting
  8. excessive exercise

Prevention practices:

  1. AVOID emphasis on achieving unrealistically low body weight
  2. avoid out of competition weigh ins
  3. athletes, coaches and parents need to be aware of any warning signs 
  4. rules encouraging excessive weight loss should be discouraged and eliminated. 

Treatment:

  1. The athlete will deny, but medical help is mandatory because it can become serious and eventually cause long term issues if not death.
  2. they should have proper support from coaches, family, friends, teammates
  3. speak with a nutritionist
  4. many times treatment requires some kind of intervention from different specialist and family, friends, etc

Now with this being said, nothing will change if we don’t become the change. We might not be able to save every athlete or change every coach or parent’s mind but we can be aware with both eyes open and speak on this topic when necessary to avoid it happening to yourself, your child or a friend possibly. I am HUGE on body positiveness and preventing females from going down some of the paths I went down knowingly and unknowingly and hopefully helping those who may have questions or concerns dealing with this topic or any of this nature. I am not a medical doctor but I can offer an ear, advice, tips, conversation, etc that might be helpful to an individual. I don’t want men thinking this can’t happen to them, because I know both sexes deal with issues but this specific issue is more prone to female athletes. All I ask is that all of you share this and talk about it with friends and family and social media, make it an issue so that others make it their problem to change how we coach, change our rules that govern these ways of thinking and to hopefully make some type of difference. 

 

Thank you for reading, please feel free to contact me personally, to leave comments, share experiences, follow my blog and social media, and to reblog if you wish as well. 

 

Fitness WonderWoman,

Shay-lon xo

Week One|Day 4| 6 week Cut program

FitFam!

Hey everyone,

I have some pretty fun news for all of you who have been keeping up with my blog and enjoy my fitness/health post. I have started a new cut program with a fellow YouTuber; we will be doing video updates talking about our results and point of views every Friday – my video on Friday will talk about Mon-Thursday since Fridays I work and my Monday videos will talk about my Friday,Saturday, Sunday results to keep everyone informed on the whole week. She will be posting the video first and then I post the same video on my channel. We have our differences during this program; she will be following a more paleo macro diet.. because she is vegetarian and after watching the program videos feels as though it would best fit this program and I will be following my new macros – which I will share with all of you down below (but will not being eating paleo). Basically, after my first program I did that was 12 weeks long, she contacted me with questions and I made the decision to do another cut with her since she was new to it and it was easier to do it together than to explain everything since there is so many things that go into a cut depending on your fitness level and goals. 

 

She chose the program herself, after doing some research and came up with https://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html; which I agreed upon after looking at it. Then we decided that instead of doing it for only 6 weeks, we would do it twice for a total of 12 weeks because she wanted a longer duration. She started 4 days ahead of me because of my busy schedule, and being behind on looking through the program, so she will have more to say than I will sometimes but that is okay and hopefully we will both be able to help others and motivate people and just come out with some good results at the end. Her YouTube channel is: https://www.youtube.com/channel/UCB8r-myh5iyDB5uNms_56yQ & MY YOUTUBE CHANNEL IS: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg

So with that being said, watch both of our channels to keep updated on our results and to show some honest support. Feel free to follow us on social media, subscribe to our channel and follow my blog because i will be posting the videos on here as well. 

Today’s Workout

Warm up: 2-3 minutes of jump rope

 
  1. Incline DB Flys: 3 x 12-15, 20 lb.  (1 minute of cardio acceleration after each set: jump rope)
  2. DB flys: 3 x 12 -15, 20 lb & 30 lb. (1 minute of cardio acceleration after each set: bench step ups)
  3. Cable Crossover: 3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: squat jumps)
  4. Triceps Pushdown: 3 x 12-15, 70 lb. (1 minute of cardio acceleration after each set: box shuffle)
  5. Standing DB triceps extension:3 x 12-15, 40 lb. (1 minute of cardio acceleration after each set: kettlebell swings -8kg)
  6. Cable lying triceps extension: 3 x 12-15, 30 lb. (1 minute of cardio acceleration after each set: goblet squat – 30 lb)
  7. Crunches: 3 x 12-15. (1 minute of cardio acceleration after each set: running in place)
  8. One arm high pulley cable side bends: 3 x 12-15, 20 lb. (1 minute cardio acceleration after each set: lunge jumps)

All in all, definitely a good workout. I have to use really low weights during the cardio acceleration portion because the point of it is to do it for the whole minute without stopping and the cardio acceleration takes the place of the rest time you would usually have between sets. Definitely a good idea and helps with implementing cardio and strength. Warming up before your workout is very important in this program. I am hoping to blog my other two workouts for ya’ll to see that did in the previous days. Also, I plan on blogging all my workouts for you guys (sometimes I may be late in doing so depending on my work schedule) and sometimes I skip workout days due to having other obligations so those days I won’t be able to log obviously.. but I will do my best to keep everyone posted on each of my workout days. The link to the program will explain what our expectations are each day we do our workouts .. so that might be fun to read and learn about. Again we are hoping all of you will be supportive of our journey to getting shredded  — feel free to leave comments or questions, I will leave my social media media and email at the bottom of this post. Thanks for reading!

FitnessWonderWoman,

Shay-lon xoxo

 

Email: Shay.moss19@gmail.com