How did I lose the weight?

I really hate to be redundant, because I’m sure you’ve been told this plenty of times already, (and so have I), but it is the actual answer: eat healthier foods and smaller portions, and exercise HARD at least 3-4 times a week. 

I think it is especially important to add heavy lifting training into your fitness regime because it will shape your body better than an all cardio schedule. Also, muscle burns more calories even while resting so the more muscle you have, the faster you will see change! I heavy lift at least 3 times a week now, and that jump started my weight loss. Cardio is still done, but I do less endurance cardio (just running for a long time at a normal pace), and more high intensity cardio. For example, I will do short sprints at my fastest pace for 1/8 of a mile, then walk the rest of the lap. Then I will repeat this until I’ve finished one mile, usually. It is healthier for your heart to learn how to beat faster and then cool down faster, too. This will actually reduce your resting BPM, which is very healthy for your heart! 

I also take pro-biotics daily now, and it has helped my stomach immensely and therefore helped my metabolism. That coupled with a daily multi-vitamin and LOTS of water has helped my body and mind feel better in general. I drink a lot of coffee, too, so I have to remember to drink DOUBLE the water for each coffee. So many bathroom breaks. So worth it. 

I started using the app/website MyFitnessPal to track my intake and my output! I have a 67 day streak going on right now for logging my meals and my exercise. I find that app extremely helpful because it is encouraging and it tells you if you are eating enough/too little, not just if you are eating too much. It really is a good app for your health, and I think it has a good social community too that keeps me motivated! Before using MFP, I never thought too much about what I was putting into my body and my workouts were not as regimented. This made it harder for me to lose weight in a pleasing pattern. Now the scale goes down about 1 pound each week. That is a super healthy pattern of weight loss because it is not too fast. 

However, I do not want to just lose weight! When I reach my desired weight, a healthy BMI, I wish to gain a little back in muscle. More muscle = MORE FOOD. And I sure do love food. 

I hope this helps! Any other questions more specifically aimed at my diet and exercise, please feel free to ask me! 

I’m feeling so proud of this right now! I always get a potato, bean, & rice burrito from Taco Bell…I shall not be a customer any longer! Lol.

This was really easy to make:
1 Spinach Wrap
½ cup Rice
½ cup Black Beans
1 Veggie Patty (cut into strips)
½ cup potatoes
2 tbsp of Red Sauce
Optional: hot sauce/other condiments

Macros:
Fat: 6g
Carbs: 78g
Protein: 25g

Definitely a great meal if you want to be full without the groggy feeling!

Are we friends on MFP!? If not, let’s be. My username is AutumnsAppetite. I love love looove being able to browse through what others eat for meal ideas. I meticulously count my macros, I eat cleanly/organically, and have a fat intake of 45 grams or less daily, in case anybody’s curious and wanted to peep my eats out. Let’s be friends!💪🏼😝

So myfitnesspal.com has a calorie database but people can add their own so…

more garble

hhh

A fucking bro of brofist has 1 calorie 

ah yes…one ejaculate…I have that measuring cup in my drawer…

damn 9000 calories per cup of bleach?

and 666g of protein per bottle!?!

WHO THE FUCK NEEDS 6 CUPS OF SOAP FOR ANYTHING

for pine sol you get no nutrition besides 100% of your vitamin C. healthy.

One fucking big ass salad

the fucking measurements like look: 1 koek (cake in dutch), 12 inch, and 1 szklanka (polish for glass…glass of ass…)

70 grams of glass gives you a good amount of nutrition 

1 CUPPA SEX

This sex gives you 99,999 calories, jesus that’s 28 pounds

aaaaand my fav. One bottlle (with two Ls) of “Your Not Going Cold” Antifreeze has enough calories to feed all the starving people in the world for 172,309,813,040,000,000,000 years, or about 13,053,773,715 times the age of the universe.

5

GREEN SCREEN TWO DAYS IN A ROW WHATTTTTTTT

Idk why my face looks so pudgy haha

I did my best workout ever today.i nearly didn’t even go to the gym because I was tired but my parents were arguing and I wanted to get out the house.

I did an hour on the side stepper, 20 mins on the treadmill, a few different leg weights, various kinds of crunches and a 45 second plank!

Ive been at work all day, the after gym I came home, cleaned my room and had a bath.
Most productive day ever Haha.

2

Yesterdays food. I can’t seem to hit that protein goal. I don’t really like milk, eggs or meat that isn’t chicken breasts or bacon. I’m going to have to meal plan if I really want to hit that goal. I will probably throw some more tuna and protein shakes in. I also haven’t had a tobacco product all week. Yeah I’m that idiotic asthmatic who smokes cigars and the occasional drunken cigarette. Over the past month I almost became a full fledged smoker again, luckily my wife recognized the warning signs and mentioned it. So I’m on the wagon again. No more smoke with my whiskey 😪

June goals

May was a pretty good month, I started my weight loss journey for what feels like the billionth time, and this blog has kept me motivated and on track. I’ve had a few rough days, I’ve definitely struggled with not being confident and being discouraged, I’ve missed a few days, but I started and I’ve kept with it for almost a month. 

I’ve noticed I haven’t been the best at keeping track of my calories, or meals, and when I eat/when I should eat next, so that is definitely a problem. I also don’t go to the gym as much as I should, I only go about 3-4 times a week, which I need to bump up. I also should be trying to start lifting or weight training again. With that, I’ve decided to make a list of June goals so I don’t mess up any progress I’ve been making.. 

June Goals: 

  • start counting my macros on MyFitnessPal again
  • cardio at least 4x a week 
  • start weight training at least 1x a week 
  • make sure to eat 3x a day 
  • make breakfast instead of grabbing a protein bar/granola bar 

LETS DO THIS!