This week’s progress – May 19, 2017

This week has been really, surprisingly good. Almost too good?

Stats last Friday:
– 171 lbs

-BF% on Omron monitor: 22.7%

Stats this morning:

-164.8 lbs

-BF% on Omron monitor: 22%

That’s a pretty large difference. Not sure what the explanation is other than losing water weight since according to My Fitness Pal I should be losing only about 2 lbs of fat a week at 1540 calories a day. My sodium intake has been fluctuating a lot but otherwise my diet this week was super consistent – I chalk it up to the “whoosh effect“.

Macros: 38%P / 41%F / 21% C

Average daily sugar intake: 27g

I have also been really good at hitting my caloric number daily. I strive for 1540 exactly instead of 1000 one day and 2000 the next day. I feel like the more consistent I am at hitting 1540 the better my results. But if I go over on work-out days it’s not a big deal because I know I am burning a good amount of calories. I am not eating back any of my calories burnt from exercise.

My lifts in the gym have been pretty good. Numbers:

Squat: 175×5

Bench: 95×5

Deadlift: 175 x 5

These are all improvements over last week.

Overall my energy is good. I use intermittent fasting to control my satiety i.e. if I compress my eating window mainly to the afternoon/evening 1540 calories with my macros leaves me usually feeling stuffed by the time I go to bed. The only time I’m hungry is when I’m fasting the morning but that’s to be expected. It’s amazing what chicken breast and veggies can do to satiate you – a 99g chicken breast fillet is 100 calories yet leaves me really satisfied especially if I have it with some ranch. Add in 150 calories of veggies in microwaveable steam-fresh bags and that’s a great meal to satisfy me. In contrast, my gf ate a 750 calorie mini-pizza yesterday but afterwards told me she was still hungry (not implying my gf is unhealthy – far from it – she just isn’t as strict with her diet as me because she has different aesthetic goals atm).

Back on track

After hurting my right shoulder back in April I am finally back on track in the gym. I have two different workouts: A and B. A involves squats, bench, rows and a bunch of accessories and B involves squats, deadlifts, overhead press, and a bunch of accessories. The workout is never exactly the same depending on how I am feeling, how busy the gym is, and what equipment is available. Although I am using progressive overload since I am on a cut it is difficult. Currently I am going more for strength in the 5 rep range.

I am working on being consistent with my diet and tracking my calories more accurately. I bought an Omron BF % monitor to use as a progress marker. It currently puts me at around 23% bodyfat which actually seems pretty accurate. Actual weight loss is slow but I definitely see body composition changes in the mirror. The diet is the hardest part. My belly fat is very, very stubborn. I have been sticking with a mixture of low carb/low sugar and maintaining a steady caloric deficit. Will this make me lean? I hope so. I’ve looked up the diet plans for bikini competitors and my diet is not too far off from theirs. I definitely wanna get that Omron number under 20% and see what that looks like.

In other news, I am taking my CPR/AED certification class tomorrow. My studying for the NASM exam is going very well. I took the practice test and got an 80%. I feel like I know the material pretty well. But I am going to keep studying – not in an immediate rush to schedule the exam. But I am feeling more and more confident. I’m also pretty sure I know which training company I want to apply for – it’s a local personal training management company that works with the local gym chain I go to. It seems within my grasp. I am definitely excited about starting the path towards being a fitness professional.

My fitness and nutrition regime – April 2017

Right now my goal is to lose body fat (BF%) while¬†either keeping my muscle mass the same or slightly growing it. At 5’10 my current weight is ~173 lbs and BF% ~25%. My waist at its widest is around 38 inches.

I am going to attempt to eat relatively low carb high protein 6 days a week and have a “cheat-day” on Saturday. I’m shooting for at least 150g of protein a day. My maintenance is probably around ~2500kcal and I’m cutting at around 1800kcal. On the cheat day I don’t count calories. Otherwise I’m counting with My Fitness Pal and strictly weighing everything out. No guessing. No estimating. If I can’t weigh it or calculate precisely, I don’t eat it (except on cheat day).

I’m lifting weights probably 4 times a week with a primary focus on legs and glutes. I squat pretty much every time I go to the gym. I’m still discovering my maxes. So far my PR for squat in my new hormonal configuration is 170. It’s hard to gain on a cut though. I’m hoping the carb cycling will help with gains and bring me closer to a recomp than a true cut.

I’m also spending a lot of time doing low intensity cardio on my at-home exercise bike. I have also recently discovered kettlebell swings and have incorporated them into my workout days. I’m contemplating doing a light set of 25lbs kettlebell swings daily for metabolism and recomp purposes but not sure if that would interfere with my recovery. I’ve seen different opinions about daily kettlebell swings depending on your goals and fitness level.

I would love to lose about 20 lbs of fat from my stomach area, increase my legs and glutes in size, and lower my BF% to reveal abs better. I have no idea what my body will look like once this mini-transformation is over. But I’m excited. I will be posting before and after pictures once I am happy with my progress, probably in like 3 months.

My aspirations for being a personal trainer are pushing me harder to get in the best shape of my life – who would want to work with a personal trainer who cannot even transform themselves? If you cannot even transform yourself where all decisions are 100% in your control – how can you expect others to want you to transform them as well? The probably is I have no guarantee my methods are going to work. Hopefully I will be able to adjust as needed as I progress. I will keep this blog updated.