MyFitnessPal

The app/website has become very popular and I use it and love it. Recently, I figured out that you can have "friends" and I can make my food diary viewable by my friends. So if anyone is interested in my diet and the foods I eat, my profile name is sdavis7. 

If you are currently not using this app, I recommend it to help you track your macros. (protein, fats and carbs) to figure out what your macros should be use this website. http://www.freedieting.com/tools/nutrient_calculator.htm 

It may take some time to get it right. I'm still figuring it out. Try it for a few weeks if your not seeing the results you want adjust it by 100-200 calories. Start by multiplying your weight by 15. For me, 121 x 15 = 1815. This means I would need to eat 1815 calories to maintain my weight. In order to lose weight you need to be in a calorie deficit. So minus 100-200 calories. My calorie intake goal right now is 1650. I've done this for a couple weeks and I recently adjusted to having 1450 on days I don't go to the gym and 1650, still, on days I go to the gym. 

Now, for macros. There are a few different ratios that I've read. More commonly its 45/30/25. Meaning, 45% of your calorie intake is protein, 30% carbs and 25% fats. I am trying a higher fat diet so my ratio is 40/30/30. 

So, on this website I plug in 1650 (or 1450 for my light days) with my ratios in 40/30/30 and it calculates how many grams of each you need a day. And as you plug in the food you eat to MyFitnessPal you will give a running total of calories and grams of protein, carbs and fat. 

If there is one thing I can teach someone it would be... You need to eat! A lot! Please don't cut out carbs or eat an extremely low amount of calories. This is not going to help you lose weight. You will be miserable and muscle-less. Muscle burns fat.. So hit the gym and lift heavy.

Okay, so that's more than one thing I want you to remember, but they are important! 

Let me know if I didn't explain this right. I have a problem with blabbering and not re-reading my posts. 

Eating Clean while traveling

Last week I spent a few days in Houston for work and I didn't want to sacrifice my goals for this trip so I researched and planned well for what was to come. Luckily, I knew ahead of time which restaurants we had reservations for and what was near me. I knew there was a Whole Foods grocery store close by and breakfast restaurants around me. I found menus for those restaurants and picked out a couple meals for each one. I had a grilled chicken sandwich at the SLC airport, grilled salmon at PF Chang's, carne asade at Escalante's and filet mignon and lobster (without the added butter) at Perry's Steakhouse. Lunch was taken care of by the conference and we had fajita burritos where I left out the tortilla and just had peppers, onions, chicken and beef and the next day was turkey sandwiches, dry on wheat bread with a side of fruit. Delicious. My hotel breakfast was also covered, by surprise, they had made to order omelets and also oatmeal with berries. At the Houston airport we ate at Fuddruckers, which is not the best place to try to eat clean but I made it work. I ordered the Buffalo Burger, removed the bun and used two large pieces of lettuce and added mustard onions and a tomato.

For snacks and packed my own. I have a robot lunch box that had ice packs built into the sides that you can stick in the freezer and lasts up to 10 hours. The best part was that it is airplane approved. So I kept it in my carry on where I stored hummus, carrots, berries and peanut butter. Outside of my freezable lunchbox I had apples, granola, crackers, protein powder and nuts. I spread these out to eat on my two flights and for two snacks a day while at the conference.

I recommend bringing a nice water bottle or I used a shaker bottle to the airport so you can fill it up with water after you pass security. I just went to the closest restaurant that had "serve yourself" drinks and filled it up with water and ice for my flight. Buying bottled water at the airport is extremely expensive and let's face it this lifestyle can be expensive enough so try to save where you can so this new improved lifestyle isn't a financial burden.

Let me know if you have any questions I probably left out some good tips.

Progress as of 4/9/2013

Alright so I just finished up Jamie Eason's 12 week LiveFit program. I noticed a huge change in my muscle size and I leaned out a little more around my belly. I also feel stronger and my endurance strength as increased. Here are my measurements comparing them to the end of the Kelsey Byers challenge.

BEFORE
Weight: 123lbs
Tummy: 32.25in
Belly Button: 30.25
Thighs: 22in
Butt: 37.5in
Arms: 10.5in

NOW
Weight: 120.2 -2.8lbs
Tummy: 32in. -0.25
Belly Button: 28.5 -1.75in
Thighs: 22in no change
Butt: 36.5in -1in
Arms: 10.5in no change
Waist: 26in -0.5 (since 3/12/13)

OVERALL CHANGE
Weight: -34.8 lbs (since May 2012)
Tummy: -4in
Belly Button: -4.5
Thighs: -2.5
Butt: -3.5
Arms: -1.5in
Waist: -0.5 (since March 2013)

Soda

BTW.. I've been soda clean for 4 weeks!! And you know what?... I'm doing just fine! Who woulda thought.

Progress August 2012- March 2013

It's been awhile, sorry about that. I'm busy with school and training but I thought I'd give a little update that I'm still going strong, still eating clean and working out harder than ever. I'm seeing a lot of progress in muscle size and strength. I recently added cardio and plyometric exercises trying lean out. I have some post idea, so as soon as I get ahead of my school work and have a moment to breathe I'll post a lot more.

I updated my measurements so I thought I'd share them comparing them to my first measurements from August 12, 2012 to March 12, 2013.

Before (August 12, 2012, i think):
Weight: 134 lbs
Around the belly button: 33in
Thighs: 24.5in
Butt: 40in
Arms: 12in

NOW (March 12, 2013)
Weight: 121 lbs                             -13 lbs
Around the belly button: 28.5in      -4.5in   
Thighs: 22in                                   -2.5in
Butt: 37in                                        -3in
Arms: 10.5in                                   -1.5in

I also added measurements along the way

Widest area on tummy:
9/6/12       36in.
3/12/13     31.5in                        -4.5in

Natural Waist:
3/12/13       26.5in
(no comparison yet)


I know this post is short with nothing fun but if you have questions or if your craving something but can't find a clean recipe for it, let me know and I'll try to help you find one. Checking my email is a lot easier than posting, so, talk to me!

Sunday Treat!!

I made Jamie Eason's Chocolate Protein Bars, which tastes a lot like chocolate cake! And you have to have ice cream with chocolate cake so I made my own strawberry ice cream! I blended a bunch of ice cubes with unsweetened vanilla almond milk, some cut strawberries I froze and a little bit of xylitol. DELICIOUS!!

Cheat Meals

I've been asked if I allow myself to have any "cheat meals" but I think that only applies to "diets." I live a lifestyle of eating clean and being fit. I eat whatever I want but I choose to eat the right things. I don't eat fast food because I don't like the way I feel afterwards and I want to take care of my health. However, I went out to eat with my family and they ordered some interesting ice cream and I was curious of what it tasted like so I had a small bite. I don't feel guilty about it because I chose to eat it knowing that it's not clean. Occasionally, like on my pizza, I'll eat cheese, but it's not a regular item I eat because of the fat content. I don't feel like I'm holding myself back from enjoying foods because I still eat a variety of flavors and styles of food that satisfies my cravings.

(I won't mention my diet soda drinking again. That is still a work in progress.)