Welcome back!! I’ve said it before but I’ll say it again, one day late is better than no days at all.
About 7 weeks ago, I did a 7 week progress report post about my journey back into the gym, the foods I was eating, and how I was trying to lose my quarantine-nineteen. 7 weeks later and I look back and see how much has changed and how much I actually gained.
I currently am sitting at 68-67 kg. which means my weight hasn’t really changed all that much in a few weeks BUT at week 7 I started tracking so much more than just my weight.
My wonderful gym has a body scan machine which means it measures body fat, water weight, bone density, lean muscle, etc. ALL THE THINGS. There are so many factors that go into weight loss beside just a number on the scale. After I made that accountability post I obviously felt like I needed to make an insane amount of change in order for this to all be worth it. But you know what? Whether my overall weight really changed, I did go through an insane amount of change beyond just the scale. So here’s where I ended:
74 kg. (163 lbs.)
35% Body Fat
34% Lean Muscle
- Wasn’t counting macros
- Wasn’t consistently working out
- Was feeling really bad about myself
- Was not confident
- Was not aware of how this was affecting me
27.3% Body Fat
69% Lean Muscle
- Counting macros
- Completely different mindset
- Focusing on feeling good overall
- Working out/eating right isn’t a chore
- I’m nicer to myself
Here’s what’s working now:
7 weeks ago I was following a pretty strict ‘diet’ in terms of only eating certain things, my mindset was pretty bad, and I wasn’t seeing real progress.
Now, I am counting my macros, eating the right amount of calories (although this is an afterthought) and really feeling good. It does bother me a little bit that my weight didn’t really change over the last few weeks, but look at my lean muscle and body fat percentages!! They both did exactly what I wanted them to in terms of gaining muscle and losing all around body fat.
What this looks like:
- Calories: 1500-1600 / day
- Macros: C: 143 g, F: 55 g., P: 145 g
- I use MyFitnessPal to keep track (I pay for the premium version so I can track my macros)
- I do GRID (Strength/Cardio) Training 3 days per week
- I do Pilates classes 2 days per week
- I sleep 6 – 7 hours / night (could probably be better but I am the worst at getting sleep)
- I drink 3L (.80 gal.) of water ~almost~ every day
- I walk to and from the train station (.75 mi, 1 km) almost twice per day
I also switched up my supplements:
- I now use White Wolf Pre-Workout in the Pineapple Coconut flavour. It’s all-natural, vegan-friendly, and does not make me itchy or jumpy It lasts for the perfect amount of time and I can take it before working a long day or later in the afternoon and not feel that crash and still go to bed easily
- I started taking a sleep aid supplement called ‘Fade Out‘ it helps me sleep without feeling groggy or overly tired. It actually feels really natural in terms of falling asleep, staying asleep, and then waking up on time. I only take this if I am having a really hard time sleeping so I’m not using it every night
- I stopped taking my greens and started actually incorporating my greens into my diet, but I need to start taking them again because they did help with feeling bloated and with getting all my micronutrients in
I also had rules when it came to tracking my eating:
- Stop tracking as soon as it gets obsessive
- Stop tracking as soon as it begins to become a chore or makes me feel bad
- Choose one meal a week that I don’t track (usually my ‘cheat’ meal)
- Learn to be okay if I go over my goals and not beat myself up about it or stop tracking altogether
- Use this as a reminder that I need to fuel my body, not restrict it
I was very very hesitant to start tracking my macros due to my unhealthy history with food, but it actually helped me so much! I was originally only eating 1200-1300 calories which was way way under where I needed to be, and where I was seeing no progress. When I started eating more (1500-1600), I began to see my body fat percentage drop significantly and I had more energy to lift heavier and fuel my body for classes throughout the day.
I am still tracking now that my 14-week goals are ‘over’ because I still have some individual goals I’d like to reach. I also love seeing the progress I make as I learn to eat to fuel my body and what that looks like. This looks different for everyone, and it honestly took me about 3 years to overcome my fear of tracking and my fear of food to get to a place where I could have a different perspective.
I want to try different classes! Maybe do boxing or maybe try an X-Training class (whatever that is). I am very lucky that I go to the gym that I do, it helps make this process easier for me, because the truth is, that this is a long process. If you want a long-term, habit, lifestyle change, it’s not going to happen in your 6 week challenge. It happens in your 6 month transformation. Those little challenges are GREAT (don’t get me wrong) but they’re not sustainable. When I started I wanted sustainability, what could I do for myself that I could make changes, lose some of the unnecessary weight, but still enjoy my life? It’s a longer process but it’s so worth it because at the end of the day, I am still enjoying life, still enjoying foods, still enjoying my gym, and I can keep making progress because I genuinely enjoy it.
I began this journey with intention, and I am so happy to see how far I’ve come.
I really, really encourage you. If you are looking to make that lifestyle change, really begin with intention. Make sure you are in the right place mentally, because it can be defeating to not see quick changes like other people, or to not fit into things even after the first few weeks. But just know in the long-run, you are making that different for your entire life – and that’s so worth it every time.
Thank you so much for coming on this pretty long journey with me! I can’t wait to continue making changes and pushing to see how far I can go. I’m not exactly where I want to be, but I am getting closer each week. I will still keep track on my Insta if you want to continue to follow along.
This was meant to be Saturday’s post but I am very obviously a few days behind. I have been so so busy with a new thing I’m doing that I will be launching/talking about first week of October. So if I am a few days behind this week…just please bear with me.