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)

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Dining out at chipotle 9.18.18

12AM (Work/Snack)

  • Kroger Carb Master Yogurt (Blended Strawberry) Calories 60, Carbs 4g, Fats 1.5g and protein 8g

2AM (Work/Lunch)

  • Kroger fresh baked bread (.25 loaf) Calories 269, Carbs 55.8, Fats 1.9g, Protein 11.5g
  • 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 light mayo (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
  • Kroger Southwestern ranch, lite (2 TBSP) Calories 70, Carbs 3g, Fats 7g, Protein 0g

9:45AM (Breakfast)

  • 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

2:30PM (Lunch)

  • Frosted Flakes cereal (0.25 cups) 2X Calories 56, Carbs 13.6g, Fats 0.6g, Protein 0.6g
  • Kroger 2% milk (1 cup) Calories 120, Carbs 12g, Fats 5g, Protein 8g

7:30PM (Dinner)

  • Chipotle steak bowl 
  • Double white cilantro rice; Calories 370, Carbs 68g, Fats 8g, Protein 7g
  • Double Black beans; Calories 240, Carbs 44g, Fats 2g, Protein 14g
  • Steak; Calories 190, Carbs 2g, Fats 6.5g, Protein 30g
  • Green medium salsa; Calories 20, Carbs 4g, Fats 0g, Protein 0.5g
  • Red hot salsa; Calories 25, Carbs 4g, Fats 1g, Protein 1g
  • Cheese; Calories 100, Carbs 1g, Fats 7.5g, Protein 6g
  • Sour Cream; Calories 115, Carbs 1g, Fats 9.5g, Protein 2g

Total Calories: 2133 (over) 

Total Carbs: 256.2g (over) 

Total Fats: 76.5g (over)

Total Protein: 120.2g (under)

Overall,I was over on my goals but not including the calories I burned from exercise. I didn’t feel any extra weight gain or a difference after consuming that many calories; but this means I will be more aware of my intake the rest of the week. 

9.17.18 Macro’s log

12AM (Snack @work)

  • Kroger carb master yogurt (cinnamon roll flavor) Calories 70, Carbs 4g, Fats 1.5g, Protein 9g 
  • Sprite (20 oz bottle) — my stomach wasn’t feeling too well. Calories 240, Carbs 64g, Fats 0g, protein 0g

2AM (Lunch @ work)

  • Leftover stir-fry 
  • Baked boneless chicken breast; Calories 55, Carbs 0g, Fats 1.5g and protein 11g

9:45AM (breakfast @home)

  • Frosted flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g and protein 1g
  • Kroger 2 percent milk (1 cup) Calories 120, Carbs 12g, Fat 5g and protein 8g

2:30PM (Lunch at home)

  • Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g and protein 11.5g 
  • Kroger hard salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, and protein 2.5g
  • Tillamock sliced swiss cheese (1 slice) Calories 110, Carbs 1g, fats 8g and protein 9g 
  • Fresh spinach 
  • Kroger white sweet onion (0.6 oz) Calories 6, Carbs 1.3g, Fats 0g, protein 0.1g 
  • Kroger mesquite smoked turkey (2 oz) Calories 50, carbs 0g, fats 0g and protein 11g
  • Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g

8:00PM (Dinner)

  • City blends ‘Get your peanuts here” protein shake (16 oz) Calories 428, Carbs 60g, Fats 11g, and protein 28g
  • Kroger creamy peanut butter (2 TBSP) Calories 180, Carbs 7g, fats 15g and protein 7g 

Total Calories: 1768 (under goal)

Total Carbs 234.6g ( over goal for light activity macros)

Total Fats 56.9g  (over goal)

Total protein: 98.1g (under goal)

9.12.18 Macro’s log

2AM (work lunch)

  • Two hamburgers with ketchup & mayo, velveeta cheese slices (one hamburger was bunless and no cheese)

No macro’s recorded. 

5PM: Work snack

  • 3 oreo cookies, Calories 160, Carbs 25g, Fats 7g, and protein 1g

8PM Dinner:

  • City blends 16oz shake (Get your peanuts here) Calories 428, Carbs 60g, Fat 11g, and protein 28g
  • Extra scoop of peanut butter for shake: Calories 90, carbs 3.5g, fats 7.5g and protein 3.5g
  • Ramen noodle with white rice, beef, fried eggs, broccoli, fresh green beans, white fresh mushrooms, white onion, sriracha sauce stir fry

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 

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 

Review Wednesday – Nutrition Bar

https://www.youtube.com/watch?v=wBwb51MTSO0