Mike’s Countdown to 195: Week Seventeen

Welcome to Week 17 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

History Of How I Got Here

2010 – Early 2015
  • Used weight training to lose 80 pounds of fat and than maintained a healthy weight around 205-210 pounds based on home/work lifestyle.
  • 2015 goal to lose 15 pounds of fat which that would equate to about 195 pounds (if no muscle loss)
  • Challenged myself to get to 195 during 2015 Holiday Seasons (hardest time for me to lose weight)

 

November – December 2015
January 2016 – March 2016

**SPECIAL NOTE**:
Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals is to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

WEEK 17: March 4 – March 10 2016

March 4th Stats
Scale Weight: 205.8 pounds
Waist: 34.9 inches

Week 17 Main Goals

  • Drop scale weight from 205.8 to 204.5 pounds.
  • Drop waist under 34.9 inches
  • Average eating about 1776 calories a day
    • To support my activities and achieve the desire physique look I’m going for that breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat

 

Observations & Challenges

Workout

This is the first week of me switching to a workout I had much success with in the past. This workout is an original routine designed by the late great Vince Gironda. Vince Gironda was a golden age bodybuilder who helped several great bodybuilding champions develop their trophy bodies! There would be no Arnold Schwarzenegger or Larry Scott without Vince.

Gironda style of workouts is more about getting muscle definition by isolating the muscles with typical reps between 8-12. His workouts are all about the technique with minimum exercises. The real kicker is his short rest periods of 15-20 seconds. Because of the short rests, his training plans don’t require you to do strenuous cardio routines. That’s why some of his trainees in the past were in such great condition.

In January 2015, I had great success following his programs. That was how I lost so much weight in a short time. I purposely hesitated in doing this style of workout again because I wanted to use it once I got closer to my goal.

The past few weeks I was doing a strength/hypertrophy hybrid. That style of workout switched between heavy weights and light weights.  I like the workout but knew that after 6 weeks it was time to shock my body with a completely different movement pattern.

Gironda’s 8×8 workout is all about light weights. There’s no way you could survive the workout doing heavy weights! Gironda’s 8×8 workout is the ultimate ego killer! Maybe that’s why I like it so much. On paper it looks easy, but to those who actually attempt it, it will bring tears to your eyes!

I’m a big boy so I didn’t cry this past week……..I’m just limping around everywhere lol. My quads are S-C-R-E-A-M-I-N-G! All I did was Gironda’s Sissy Squats using my bodyweight. Talk about being humble! Just last week I was ass-to-grass front squatting 185 pounds and now here I am limping due to only using my body.

Maybe I’ll get the courage to post a video of me doing the Gironda Sissy Squats so people can see just how hard they are. If his workouts were easy everyone would be doing it!

Sleeping

I started using my SleepCycle app again to see how my sleep is going. I started the week of strong with 7 ½ hours of sleep but as the week has gone on, my sleep quality has waned. I’ve been doing a good job of going to bed around 9:30 PM and getting up at 5:00 AM but i’m still tossing and turning throughout the night.

I have a habit of waking up at least twice nightly. Luckily, I still fall back asleep within 5-10 mins. But that’s a habit I would like to break. I’m assuming it’s stress related.  Or it could be due to the weather changing.  I prefer a colder room and it’s been pretty warm this past week.

I’m not quite ready to start turning on the AC yet.  I’ll keep a eye on this next week.

Mentality

I feel pretty good. I would always love faster progress but I’m currently where I deserve to be. I let myself slip up throughout this winter and just now feel my groove getting back. As long as I keep my eye on the prize, I’ll get there sooner than later.

Food Journal

Here are my delicious food stats for the week:

 

Mike's Diet Journal Entry for March 4 2016 Mike's Diet Journal Entry for March 5 2016 Mike's Diet Journal Entry for March 6 2016 Mike's Diet Journal Entry for March 7 2016 Mike's Diet Journal Entry for March 8 2016 Mike's Diet Journal Entry for March 9 2016 Mike's Diet Journal Entry for March 10 2016

End of Week 17 Stats: March 11th, 2016

  • Scale Weight: 206.2 lbs (0.4 lbs gain from previous week)
  • Waist: 34.5 inches (0.4 inches lost from previous week)
  • 79% Compliant
    • 15 out of 19 meals I ate during the week were compliant with my eating plan

This was another great week. I could visually see the changes in my waist. I think I’m finally at a point where fat loss is happening exactly where I want it to happen, which is my stomach.

Whenever I’m trying to lose fat, my face, arms and legs are always the first to shrink. The three areas in which I really don’t need to lose any more weight! Such are the cards I’m dealt with. It’s just the nature of my fat loss beast.

I was surprised to see that my scale weight had not changed. It makes me wonder if that’s due to muscle gain, water retention or maybe the dinner I had the night before still in my body? I have increased the amount of water I’m drinking to almost 120+ ounces a day. So maybe it is water weight.

Despite the weight gain you need to remember one key point…..I REALLY DON’T CARE HOW MUCH I WEIGH!!! MY PURPOSE IS TO LOSE FAT!! That’s it! If you depend only on the scale, you are sitting yourself up for sabotage. The waist measurement and visually test tell me I’m making great progress again.

Upcoming Week 18 goals:

  • Drop scale weight from 206.2 to 205.5 pounds.
  • Keep waist from going over 34.7 inches
  • Eat about 1776 calories a day
    • For my fat loss/muscle maintenance goals that ideally breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat

 

17 Weeks Down……8-10ish Pounds of Fat to Go……Waist goal achieved and now must be maintained!

Weather is warming up…..I feel skin revealing season starting soon! How will I handle the pressure? Tune next Friday for Week 18!

Naughty Junk Food Diaries: Earning Ms. Hines Office Goodies

“Mr. Moore……Ms. Hines will see you now”.

With that announcement, I rose up off my seat. Nervously I walked towards the door, not sure what to expect. This meeting was weeks in the making. My MicVinny Team had called Ms. Hines assistants several times to arrange this special meeting. Countless meetings had been cancelled because our schedules just didn’t match up.

But today it was finally happening. Today was the day Ms. Hines and I would finally meet. I had no idea what she would look like but I knew it was going to be unforgettable. As I approached the door I could hear the lyrics to The Weeknd’s “Earned It” echoing in the background as if I was in a music video.

You make it look like it’s magic
Cause I see nobody, nobody but you, you, you
I’m never confused
Hey, hey
I’m so used to being used

I had seen others like Ms. Hines around town and attempted developing solid friendships. But just like the song, I always ended up being used. I would put my trust into the friendship and only end up as a ruined wreck weeks later. Why would I expect anything different from Ms. Hines? What was so special about her that would change my recent history?

So I love when you call unexpected
Cause I hate when the moment’s expected

Love might be a strong word for this feeling right now! Heck, I was just about to meet her for the first time. But I was very appreciative towards this initial meeting.

254F34D100000578-2938347-Moving_mountains_Grey_then_demands_that_his_secretary_cancel_his-a-22_1422988075660With that mental picture, I walked through that door and gazed upon the figure in front of me. All I could think of was….

So I’ma care for you, you, you
I’ma care for you, you, you, you, yeah
Cause girl you’re perfect
You’re always worth it
And you deserve it
The way you work it
Cause girl you earned it
Girl you earned it

We chatted for over thirty minutes. The conversation just naturally flowed. Our eyes made contact our chemistry flowed naturally. Man, where was this girl all my life!

She had such a beautiful complexion. I instantly knew she was the result of two opposites. I could visually see one of her parents were a dark chocolate complexion while the other was of a lighter complexion. This pairing created something truly sexy and exotic called Ms. Haines.

You know our love would be tragic
So you don’t pay it, don’t pay it no mind
We live with no lies
Hey, hey
You’re my favorite kind of night

I poured my emotions into the conversation we were having. I told her right away what I expected in this new relationship. We both were professionals so I knew she could handle it.

I’m so used to being used
So I love when you call unexpected
Cause I hate when the moment’s expected
So I’ma care for you, you, you
I’ma care for you, you, you, you, yeah
Cause girl you’re perfect
You’re always worth it
And you deserve it
The way you work it
Cause girl you earned it
Girl you earned it

She blushed.
“Don’t blow it Mike!”, I repeated to myself. “You might be going to fast, slow down and remember what happened in the past.”

With that thought, I stood up from the couch and looked outside of her window.Man-Window-Capture

The afternoon had turned into evening as the sun lowered down. I turned around and saw that she had stood up right behind me.She was perfect in every way.

We approached each other…

On that lonely night
You said it wouldn’t be love
But we felt the rush
It made us believe it there was only us
Convinced we were broken inside, inside
I’m so used to being used

This once innocent encounter now turned into something neither of us expected. Passion inched its way into our hearts as we got closer and closer….

So I love when you call unexpected
Cause I hate when the moment’s expected
So I’ma care for you, you, you
I’ma care for you, you, you, you, yeah

I ogled her up and down with nothing but delight shimmering in my eyes. My shirt was forcefully thrown to the floor. I wrapped my arms around her and guided her towards the office table.

Immediately I searched from some sort of protection. We didn’t know each other that well yet and I always come prepared. In my pocket, I found it. I ripped off the plastic surrounding it and spread it appropriately.

Her eyes got big…..My eyes got big as we paused to grasp this moment……

Cause girl you’re perfect
You’re always worth it
And you deserve it
The way you work it

I opened my mouth and wrapped my lips around the sugary sweet goodness of Ms. Hines. I was prepared to go the distance. In what seemed like an eternity, our bodies became one as we approached our climax.

Once done, I got up and looked back at the damage we just did. I told myself I wouldn’t fall in love yet here I was, completely in love and completely a mess. She deserved better than me!

I immediately put my shirt back on, and threw my protection into the trash can. What once was pure white was now smudged with…….chocolate!

I told her I would call as I ran out that door with tears in my eyes!

“Don’t let her see you cry!!”

As I rushed out the door confused, I took one last look at her……

Three layer chocolate cake with vanilla frosting in the middle, chocolate frosting on the outside

Isn’t she sexy?

I know we shouldn’t be together but wasn’t this encounter worth it!

Cause girl you earned it
Girl you earned it

 

Mike’s Countdown to 195: Week Sixteen

Welcome to Week 16 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

History Of How I Got Here

2010 – Early 2015
  • Used weight training to lose 80 pounds of fat and than maintained a healthy weight around 205-210 pounds based on home/work lifestyle.
  • 2015 goal to lose 15 pounds of fat which that would equate to about 195 pounds (if no muscle loss)
November 20, 2015
December 2015
January 2016
February 2016

**SPECIAL NOTE**:
Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals is to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

WEEK 16: February 26 – March 3 2016

February 26th Stats
Scale Weight: 206 pounds
Waist: 35.0 inches

Week 16 Main Goals

  • Drop scale weight from 206 to 205.5 pounds.
  • Drop waist under 34.9 inches
  • Eat about 1776 calories a day
    • Ideally that breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat

 

Observations & Challenges

Workout

I’m at a point with my weightlifting program that I know I need a deload week. A deload week is basically a week in which you take it easy at the gym. It can be something as simple as doing on 50% of the weight you normally do for a workout for one entire week.

This allows you to still continue your habit of working out but using light enough weights in which your body can properly heal to prepare for your next weeks training sessions.

My current rotation is:

  • Day 1 :Pull Workout,
  • Day 2: Push Workout
  • Day 3: Rest.
  • Repeat.

So that means I’m only getting two days of rest each week. The workouts go between heavy and light weights. The heavy days are started to take a toll on my recover.

Sleeping

I haven’t necessary went to bed early consistently but I have been getting 7 ½ – 8 hours of sleep for the past week. I took the baby step of making sure I wasn’t up after 11 pm. I can definitely feel a difference in my body when I wake up.

Eating

I had no big cheat meal planned this week. I didn’t have a big craving for anything because I feel like I’m in a good place with what I eat. The only cheat meal I had was two consistent nights of eating cake.

It’s interesting because even though I ate the cake, I didn’t go over board with my servings. The cake was homemade and filled my house with it’s warmth. I thought about ignoring it until others finished off the cake. But I know from my past, that it would just lead to one humongous cheat day.

That cheat day would morph until me wanting a sweet substitute for the cake I didn’t eat. So the odds of that cheat day becoming a cheat week would amplify. I went ahead and had some of the cake. And you know what? Yes it was good but I got over it.

I’m at a point where sugary foods are just too sweet for my taste buds. I have no desire to overindulge because I know I’m getting closer towards my goal.

Mentality

My mind has been pretty focused. I know that when I first attempted this 195 goal, I did not have the right mentality. I thought that I would just cruise to 195 like I’ve done in the past despite the holiday.

Seeing that I’ve been logging this for 16 weeks is truly humbling. It’s a reminder to take each day at a time and keep progressing forward. Doing the tasks in Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside! helps as well.

Food Journal

Here are my delicious food stats for the week:

Mike's Diet Journal Entry for Feb 26 2016 Mike's Diet Journal Entry for Feb 27 2016 Mike's Diet Journal Entry for Feb 28 2016 Mike's Diet Journal Entry for Feb 29 2016 Mike's Diet Journal Entry for March 1 2016 Mike's Diet Journal Entry for March 2 2016 Mike's Diet Journal Entry for March 3 2016

End of Week 16 Stats: March 4th, 2016

  • Scale Weight: 205.8 lbs (0.3 lbs lost from previous week)
  • Waist: 34.9 inches (0.1 inches lost from previous week)
  • 87% Compliant
    • 20 out of 23 meals I ate during the week were compliant with my eating plan

Looking at my daily calorie numbers, I do see I was over my 1776 calorie target for more days than I was on target.  That was due to me experimenting with eating more on my workout days.  It’s just something I wanted to try and now I see the results.

This was another week in which the mirror shows me more than what the scale says. I can see more definition (especially in my back) than previous weeks. That’s a good sign of progress.

I do think I’m getting to a point where I’m not doing enough activity throughout the day to burn extra calories. I’m not a fan of doing cardio to lose weight. I believe that results can be seen with weightlifting once get your diet in order.

Once diet is good, you can just burn more calories simply by lifting weights and moving around more. Simple activities such as walking, doing chores, taking steps, etc. It doesn’t have to be all out crazy conditioning sessions every single day.

I’m going to start adding simple activities such as walking up my stairs every day. In addition to the stair walking, I’ll be changing my workout routine that will use 8 rep sets with 30 seconds rest in between. I think that will be enough stimuli to keep me going.

Once the above stops working, that’s when I will start adding actually workout conditioning sessions.

Upcoming Week 17 goals:

  • Drop scale weight from 205.8 to 204.5 pounds.
  • Waist under 35 inches
  • Eat about 1776 calories a day
    • Ideally that breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat

 

16 Weeks Down……10ish Pounds to Go……Just 0.5 inches left to lose from my waist!

Winter is ending soon, will I be able to meet my goal in March?   Tune in for Week 17!

Mike’s Countdown to 195: Week Fifteen

Welcome to Week 15 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

History Of How I Got Here

2010 – Early 2015
  • Used weight training to lose 80 pounds of fat and than maintained a healthy weight around 205-210 pounds based on home/work lifestyle.
  • 2015 goal to lose 15 pounds of fat which that would equate to about 195 pounds (if no muscle loss)
 November 20, 2015
December 2015
January 2016
February 2016

**SPECIAL NOTE**:
Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his fat loss. One of Michael’s other goals is to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary measurement.

WEEK 15: February 19 – February 25 2016

February 19th Stats
Scale Weight: 207.6 pounds
Waist: 35.0 inches

Week 15 Main Goals

  • Drop scale weight from 207.6 to 207 pounds.
  • Waist under 35 inches
  • Eat about 1776 calories a day
    • Ideally that breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat

 

Observations & Challenges

Workout

I have to admit…..I saw a VERY shiny object Wednesday night! It was so shiny that it kept me up thinking about it until 2AM in the morning! This shiny object was a completely different workout routine.

That’s just how distracted I was, I sacrifice my normal bed time to stay up and research this workout routine. I even created a workout template trying to figure out how I could stop my current workout routine and immediately start it Thursday morning!

As I woke up on Thursday morning, I was tempted to just totally skip my AM workout due to lack of sleep. I had been on my current workout routine for 4 solid weeks. I can honestly say it definitely challenges me and the gym results are awesome!

Why would I want to change it? Well, like anything that you haven’t tried before, the exotic nature of something is always more appealing than what you currently have. There’s no question in my mind that my diet and workout are working in perfect harmony right now!

I would be an idiot for changing my workout too soon right! Well, the other factor that made me look at other workouts is that normally around the four week mark is when people change up their routine. Given that my weights have changed consistently there’s really no need to change the workout, but when you are use to change every 4 weeks, that habit sticks with you.

Sleeping

I’ve noticed that my sleeping has been off again. I am able to get up around 5:20 AM with no problem. My problem is going to bed around 9:15 PM to ensure that I get around 7 ½ hours of sleep.

My sleeping these past few days have been 7 hours or less for a few nights in a row. I also started watching too many TV programs past 9 PM. I need to stop myself from slipping back into bad habits. In order to avoid stressing my body too much, I need to make sure I’m getting 7 ½ or more hours of sleep a night.

Eating

I’m pretty much in the zone right now. Last Saturday, my wife and I went to see a movie. While there, we shared a medium sized popcorn. If I was going to go into super cheat mode, I would have normally eaten about ¾ of that popcorn by myself.

Given I was in the zone, I barely had ¼ of the popcorn. Due to the taste of cornels on my tongue, I did have some more popcorn later that night at home. But I still didn’t go crazy! I ended up making that day an official cheat day but I really just ended up eating more fruit than I normally do for dinner.

I felt really good being in control this week. I could feel myself becoming lighter this week due my current targeted daily calorie number.

Mentality

On Thursday morning, I decided that I would still go through my workout despite my lack of sleep. I owed it to myself to be great. So I drank my water and did my normal morning ritual. Due to this being a heavy day, I had a pre-workout drink of BCAAs. That along with some motivational music on the way to the gym lit a fire in me!

I bounced up and down in my car and felt the rhythm of the classic hip hop songs blasting on my Pandora playlist. I glanced at the rear view mirror, and repeated my Release The Beast chants…..”Release The Beast!!!…..Release…The….Beast!!”

If you have no idea what I’m talking about you need to check out my book, Release The Beast: Conquer Mental, Physical & Diet Challenges To Unleash The Champion Inside!

That mentality got me through a grueling workout. I felt so energized that all the heavy weights I used felt light during my lifts. It’s awesome what the right motivation will do to your progress!

Food Journal

Here are my honest food stats for the week:

Mike's Diet Journal Entry for Feb 19 2016

Mike's Diet Journal Entry for Feb 20 2016

Mike's Diet Journal Entry for Feb 21 2016

Mike's Diet Journal Entry for Feb 22 2016

Mike's Diet Journal Entry for Feb 23 2016

Mike's Diet Journal Entry for Feb 24 2016

Mike's Diet Journal Entry for Feb 25 2016

End of Week 15: February 26th, 2016

  • Scale Weight: 206 lbs (1.6 lbs lost from previous week)
  • Waist: 35.0 inches (0 inches lost from previous week)
  • 95% Compliant
    • 21 out of 22 meals I ate during the week were compliant with my eating plan

This was a week in which the mirror told a different story than what the measurement tape and scale said. I can see my body changing in the mirror. I see how my waist is started to shrink, while certain muscles have started to become more defined. My measurement numbers could have been influenced by what I had for dinner last night, so I can’t take them seriously

This was a good week for myself. A pound of weight loss a week is a good thing at this stage in the game. It means I’m not losing weight too fast and losing muscle. I need to just keep riding this wave of confidence.

Upcoming Week 16 goals:

  • Drop scale weight from 206 to 205.5 pounds.
  • Waist under 34.9 inches
  • Eat about 1776 calories a day
    • Ideally that breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat

 

15 Weeks Down……11 Pounds to Go……Just 0.5 inches left to lose from my waist!

I hope you are enjoying my journey! Let’s see what happens during Week 16!

What 100 Days Of Calorie Counting Taught Me

The day started out like any other day. I naturally awoke out of my bed without the need for an alarm. As my eyes glanced at the alarm clock, I was quickly reminded that I had slept past my desired 5:30 AM wakeup time. The time reflected in my eyes flashed 7:30AM in bright red digital numbers.

“Oh well, there’s always tomorrow to get back on track”

With that thought I instantly hopped out my bed and began my morning routine.

I threw on my workout clothes, got a good dose of H20, and did 30 minutes of an abbreviated miracle morning. I then proceeded to the gym. My posterior chain muscles were on the menu that day. This was not a heavy weight day but more of a high rep day so I embraced my intensity and completed the workout.

Once home, I had my lunch as my actual post-workout meal. From there, I drove to my office and posted last weeks blog . In addition to the blog, I met with some new clients and put together a solid training plan.

I dragged myself home around 6 PM and ate my dinner with my lovely wife. Following dinner, we watched a couple of TV shows. As I was watching the TV shows, I entered my food for the day into my online calorie counter.

Somewhere between 9 PM and 11 PM I feel asleep on the couch. I woke myself up and went into the bedroom. That folks is how my February 16, 2016 ended.

02/16/2016

It wasn’t until four days later that I realized the significance of Tuesday, February 16, 2016. That date is the day I logged into Myfitnesspal for 100 days straight! When I logged into my Myfitnesspal account I was amazed that it stated I was on day 104. I had to do a double take.

“Wait, I’ve done this for 104 days? When was 100 days?”

I looked back and realized that it was 02/16/2016. A day that was just like any other day on this planet…. but it wasn’t.

Tuesday, February 16, 2016 was 100 days of me actually taking the time to document my actual calorie intake, day after day. I’ve logged in online food diaries before but NEVER for 100 plus days straight! This had to be celebrated and talked about. Thus I’ve put together a summary of what 100 Days of calorie counting taught me.

DISCIPLINE

monkkids
The only way to go that long was through discipline. I got a routine of documenting my food into my journal immediately after finishing a meal. It’s just like any habit; it takes more than 21 days for it to become a part of your life.

That’s what happened with me. The first couple of days, I kept forgetting and almost missed my daily documentation. But over the weeks that followed it became second nature.

DON’T TRUST FOOD LABELS

lays-chipsIf you ever look at a food database whether it’s from Myfitnesspal, Nutritiondata or myfooddiary, you will always see several entries for the same exact item. Which one is correct? If your database is good enough, you would be able to find the exact product in it (which is why I’m a big fan of Myfitnesspal. It actually allows your mobile phone to scan barcodes to find exact product labels).

Most of the time you’re eating just a simple single item. Let’s say you’re eating a apple. A search in the databases will give you at least 20 different choices. Chances are every single one of them has a different calorie amount. Which do you choose?

After doing this for so long, my best advice to you is to not take it so seriously. There are so many factors that go into how many calories you burn in a day and exactly how many calories are in a food. You should only use the database as an estimator. Don’t expect it to 100% accurate.

I always treat each day as if my calories may be off by plus or minus 200. That’s why I use more than one tool for figuring out if I’m gaining or losing weight. This is where waist measurements, pictures, the mirror and even the dreaded scale can help you figure the real truth.  Never rely on just one source of information.

EATING OUT IS HARD TO TRACK

familydinner

Without a doubt, the hardest time to track calories is when you eat foods you did not prepare yourself. Especially when you go out to restaurants or eat at friends/family gatherings. You find yourself constantly second-guessing what’s in the food.

“Hmmm did they use one teaspoon or one tablespoon of butter in these vegetables?”

“Shoot, that’s a homemade cake. How much flour? How much sugar? Is it too rude to ask?”

“The menu says it’s sautéed not fried…Is that really true? ”

When documenting the food in your calorie counter, you struggle between either logging every single food item, or just a generic search of the dish you had just eaten. When going to a local restaurant, chances are you won’t even find the menu items in the food database.

With all of this going on, a simple dinner out became a major annoyance!

HOW TO FACE MY REALITY

Guilty dog looking sad while pile of trash behind
The days I hated counting calories the most were the days I strayed from my normal eating plan. Boy were those the hardest days! Here I am, a fitness coach giving guidance to several folks on their own journeys, yet I had just finished a bag of potato chips, two PB&J sandwiches, 6 cookies and a homemade whiskey cocktail. How dare I give them advice!

From Christmas into most of January…………..that was rough! I knew what my past was and here I was repeating the bad habits. Seeing myself constantly inputting that information eventually allowed my old rational side to rise up!

Having daily totals of over 3,500 calories felt like a child screaming in my ears for attention! I had to do something about it. I couldn’t hide from it anymore. I had to face my reality and stop the bad habits!

CAN LEAD TO ISSUES

If a person had an eating disorder in the past, documenting for this long would only lead to more issues. I would only recommend documenting for about a week  to get a grasp of how many macronutrients/calories you are approximately eating.  When first starting a new eating plan and you want to make sure you are getting your marcros right, it makes sense.  Or if you’ve reach a point where you’re trying to problem solve your lack of progress.

Those instances make sense.  Just always remember that it’s more important for you to eat the healthy food than it is to check to see if you are eating exactly 50 grams of fat every single day.  That can lead to a compulsive behavior.

As a fitness coach I would NEVER EVER EVER EVER recommend a person go 100 days with documenting their journey. It can become very motivational at first because you have actual evidence of your eating habits. That motivation starts to wane down when it becomes your normal routine.

All of a sudden you might start to stray from your perfect diet. Then the real truth kicks in; are you going to actually document your embarrassments? Most people would not, and only start logging their good behavior.

I know from my experience that there were days I didn’t want to document what I truly ate because I knew someone would be watching (shout out to the MicVinny Fan Club!). I fear that a dieter would do the same thing if asked to document for so many days straight.  It just becomes easier to lie and falsely represent how you are truly eating.