9.08.18 Macro’s Log

11:30AM Brunch w/ a friend

  • Bob Evans sunshine skillet
  • Bob Evans biscuits (2)
  • Bob Evans honey (6-8 TBSP)
  • Bob Evans Ketchup

Skillet meal: Calories: 436, Carbs: 38g, Fats: 24g, Protein: 16g

Biscuits: Calories: 479, Carbs: 58g, Fats: 24g, Protein: 8g

Honey: Calories: 258, Carbs: 72g, Fats: 0g, Protein: 0g

6:20PM Dinner

  • White rice with ground pork, chicken, sriracha sauce and thousand lsland dressing & fried eggs

No macros to show for 

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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 

Birthday Weekend Recap

I finally turned the big 26 on Thursday (3-22-18) and wanted to share how fun the experience was this year to be around different people and share moments/memories. I don’t typically have the chance to take a  bunch of pictures when I am celebrating, but I love writing about it because this is my way of keeping them alive. 

 

Thursday was the start of my birthday and it was a huge surprise to have my mom come to the gym with a cake to wish me a happy birthday. I also, got to spend it with a few gym friends during a workout. I also went out of town to meet up with a friend and she bought me dinner for my bday 🙂

 

Friday- I worked all day, but a friend came down to spend the weekend with me from out of town, that was wonderful. 

 

Saturday- I had a dinner get together at Texas Roadhouse with friends and family members, the food was good and we shared some fun conversation. After dinner, my friend and I got invited to go out of town and to some local bars — we drove a hour away to her friend’s house and then made some stops to pick others up and headed to some bars. I didn’t get drunk by any means, but that was fine by me, I danced and had some shots and just enjoyed what life had to offer me. We got home around 2 in the morning and I had to work the next morning, so we fell right to sleep. 

 

Sunday- I woke up in pain and it sucked, I had to call off work for the first time since working for the company for 5 years in April (this April), it wasn’t planned this way, but thankfully my job understood my health condition and allowed me the day off. I slept all day pretty much, but when I woke up I tried to have something to eat and played some board games with my friend for a while & then shared some conversation and they left later that night. 

 

Overall my birthday weekend was everything I could imagine at turning 26, and I am happy I was so involved with people — I want to do a special thank you to everyone who wished me a happy birthday on all my social media platforms, I definitely feel blessed! 

 

-Shay-lon