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. 

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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 

Coming Up With a New Nutrition Plan before the Upcoming Year

Eat, Food, Vitamins, Vegetables

Heyyyyyyyyyyyy!

So, I know it is the weekend and I normally do not post on the weekends, but tada I am here! I decided to post a little something I have been thinking about and wanted to share with everyone and see if anyone else is having the same thoughts as me, or wants to share their own experience, etc.

 

I have decided that before the upcoming year, I want to change my eating habits (once again) not because of anything bad for say, but because I want something new and different. I don’t mean I want to go on a diet or anything, I just want to manage my eating a lot more strict, but not so strict where I can’t stick with it. I have been doing IIFYM, and I enjoy it and will stick with it for the time being, because it works for me. I don’t know what I am trying to do exactly yet, I just have a few goals in mind that I am challenging myself to do to see how it works out along the way. My reasoning for something new is because I just want more variety & consistency – I don’t want to go so long and then give up, or stray down the wrong path. I want something to keep me disciplined.. so I have downloaded the calorie tracker on my phone and I am going to invest into a food scale as well, and I am going to embark on this journey with a new mindset, new goals, and a new attitude.

 

Does anyone else feel the way I feel about this time, where they just want to embark on a new journey fitness/health wise, even if things seem to be going “okay”, you just want something new and fresh, something more challenging, maybe more strict, possibly more time consuming, but you want this because you have an end goal in mind and are willing to do whatever it takes to meet it? I have my exercise regimen the way I want it before deciding to join CrossFit again, but I want my nutrition to meet the same standards, and so I am going to find something that gives me the pleasure and satisfaction I need in order to make me happy – By strict I don’t mean cutting my calories to like 500, I am not talking about extremes, just something more or less different but the same.. (confusing, I know)

 

I think once I come up with something I want to do (an overall plan) it will be grand, life changing, long term and very rewarding in the end. This post was to just my mind jogging and thoughts moving around, thanks for reading.

 

Your Fitness Blogger,

Shay-lon xxx