Personal Nutrition + Fitness Challenge – A Review of Week 4

Welcome to the weekly update of my 5-Week Personal Nutrition and Fitness Challenge! In this post, I'll be reviewing week #4.

For an overview of the the challenge, check out my initial post: My 5-Week Personal Nutrition + Fitness Challenge.

Here's My Review of Week 1.

Here's My Review of Week 2.

Here's My Review of Week 3.

My challenge is running from February 27 - April 5, 2017 and my main goals are to trim some fat, to get my nutrition back on track and to make progress (get stronger) powerlifting.

BONUS: I'm sharing something new each week (at the bottom of this post) to help you with your own fat loss goals. Click the link below to go directly to the bonus!

WHAT FLEXIBLE DIETING IS AND HOW IT HAS BEEN A GAME CHANGER FOR ME

I'll be posting updates on this blog every Wednesday, from March 1 - April 5, 2017. Be sure to subscribe to stay in the loop!

 

 

PROGRESS PHOTOS

March 1 vs March 29.

 

MY AVERAGE WEIGHT FOR THE WEEK

For reference, I am 5'7".

Monday - Sunday Weigh-ins: My lowest weight was 162.8 and my highest weight was 165.4.

I weighed myself 5 out of the 7 days and my average weight was 164.3 (I take the average of the week due to daily fluctuations).

Scale I use: Omron Body Composition Scale

Measures 7 different fitness indicators: body fat percentage, BMI, skeletal muscle, resting metabolism, visceral fat, body age, and weight.

 

STAYED WITHIN MY DAILY CALORIE GOALS?

Goal: Eat 2,200 calories a day ❌ I ate 2,200 calories 5 out of the 7 days, but went slightly over by about 100 calories the other 2 days.

Macros: 275C | 165P | 49F ❌ Been pretty close to this but not as great as it could be. My fat's been a little higher than usual.

 

FOLLOWED MY WORKOUT PLAN?

Cardio: 15 min treadmill warm-up (walking at an incline) ✅ 

Lift: Lift heavy 4 days, 1 light day ✅

Rest Days: 2 ✅

+ I've been walking 30-90 minutes in the middle of the day pretty much every day (not part of the original plan but it's been helping me feel better and probably helping me burn a little extra!)

 

HOW I'VE BEEN FEELING

Much better than the previous week!

I think moving more throughout the day has really helped me out a lot. I feel more loosened up and happier in general overall. 🙂

One issue I've been having is my SI joint. I've been struggling with deadlifts because my lower back has been hurting a lot. I think one of my SI joints have possibly popped out of the joint slightly... and I'm thinking I'm probably going to need to get to the chiropractor soon to fix it. Otherwise, I won't really be able to do much going forward.

It's important to take care of your health sooner rather that later!

 

MY WORKOUTS FOR THE WEEK

The weights I lifted and the amount of sets I did, in case you're curious. 😛

Example: 1x15 @60 = 1 set of 15 reps at 60 lbs.

MONDAY 3/20 - HEAVY UPPER WORKOUT

15 Min Treadmill Inclines ✅

Row

1x15 @60 ✅

1x12 @70 ✅

1x10 @80 ✅

Bench Press - started incorporating pausing

1x10 @65 ✅

1x6 @85 ✅

1x5 @105 ✅

1x4 @125 ✅

1x2 @145 ✅

1x5 @115 ✅

1x5 @115 ✅

1x5 @115 ✅

Pull-ups

Uh - 4 ✅

Oh - 2 ✅

Uh - 3 ✅

Oh - 2 ✅

Uh - 4 ✅

Bicep Machine

1x10 @60 ✅

1x8 @60 ✅

1x8 @60 ✅

Dumbbell Shoulder Press

1x15 @20 ✅

1x10 @25 ✅

1x6 @25 ✅

Side Lateral Raise

1x10 @10 ✅

1x10 @10 ✅

1x6 @10 ✅

Tricep Pull downs

1x13 @40 ✅

1x8 @50 ✅

1x8 @50 ✅

 

TUESDAY 3/21 - HEAVY LOWER WORKOUT

15 Min Treadmill Inclines ✅

Squats

1x10 @70 ✅

1x8 @90 ✅

1x6 @110 ✅

1x5 @130 ✅

1x4 @150 ✅

1x3 @170 ✅

1x2 @190 ✅

1x1 @210 ✅

1x4 @230 ✅ New PR! 

1x5 @155 ✅

1x5 @155 ✅

Deadlifts - conventional

1x1 @135 ✅

1x1 @165 ✅

1x1 @190 ✅

1x5 @210 (cluster set) ✅ New PR!

 

THURSDAY 3/23 - HEAVY UPPER WORKOUT

15 Min Treadmill Inclines ✅

Row

1x15 @60 ✅

1x12 @70 ✅

1x10 @80 ✅

Bench Press - incorporating pausing

1x10 @65 ✅

1x6 @85 ✅

1x3 @105 ✅

1x1 @125 ✅

1x3 @145 ✅

1x5 @115 ✅

1x5 @115 ✅

1x5 @115 ✅

Pull-ups

Uh - 6 ✅

Oh - 2 ✅

Uh - 4 ✅

Oh - 3 ✅

Seated 2 Arm Lat Pull Down

1x12 @70 ✅

1x10 @80 ✅

1x8 @90 ✅

Bicep Machine

1x8 @60 ✅

1x6 @60 ✅

1x8 @60 ✅

Dumbbell Shoulder Press

1x12 @25 ✅

1x10 @25 ✅

1x8 @25 ✅

Side Lateral Raise

1x12 @10 ✅

1x12 @10 ✅

1x10 @10 ✅

Tricep Extensions

1x15 @10 ✅

1x15 @10 ✅

1x15 @10 ✅

 

FRIDAY 3/24 - HEAVY LOWER WORKOUT

15 Min Treadmill Inclines ✅

Squats

1x10 @70 ✅

1x8 @90 ✅

1x5 @110 ✅

1x5 @130 ✅

1x4 @150 ✅

1x3 @170 ✅

1x2 @190 ✅

1x1 @210 ✅

1x5 @230 ✅ New PR! See the video here.

1x5 @155 ✅

1x5 @155 ✅

Calf Press

1x15 @240 ✅

1x12 @260 ✅

1x10 @280 ✅

Hamstring Curls

1x10 @60 ✅

1x8 @70 ✅

1x6 @80 ✅

 

SUNDAY 3/26 - LIGHT UPPER WORKOUT

15 Min Treadmill Inclines ✅

Row

1x15 @70 ✅

1x15 @70 ✅

1x15 @70 ✅

Bench Press - incorporating pausing

1x10 @65 ✅

1x8 @85 ✅

1x5 @105 ✅

1x5 @105 ✅

1x5 @105 ✅

1x5 @105 ✅

1x5 @105 ✅

Seated 2 Arm Lat Pull Down 

1x15 @70 ✅

1x15 @70 ✅

1x15 @70 ✅

Bicep Curl Machine

1x15 @45 ✅

1x12 @45 ✅

1x12 @45 ✅

Dumbbell Shoulder Press

1x15 @20 ✅

1x10 @20 ✅

1x10 @20 ✅

Side Lateral Raise

1x12 @10 ✅

1x12 @10 ✅

1x10 @10 ✅

Back Extensions

1x15 @40 ✅

1x15 @40 ✅

1x15 @40 ✅

Tricep Overhead Extensions

1x15 @25 ✅

1x12 @30 ✅

1x10 @35 ✅

 

BONUS

I'm sharing something new each week to help you with your own fat loss goals. These are things that have personally helped me reach my goals and hopefully they'll help you as well!

WHAT IS FLEXIBLE DIETING?

Flexible dieting (or IIFYM - If It Fits Your Macros) isn't really a diet per say, it's a nutritional concept.

The goal with flexible dieting is to meet your calorie and macronutrient targets (carbs, protein and fat) every day.

This means you can basically eat whatever selection of foods you want, as long as they fit your macro and calorie goals for the day. 🙂

You don't have to eat the same boring "clean" foods (ahem, bland chicken, brown rice and broccoli) every day, or worry about "clean" and "dirty" foods. Just eat whatever fits your numbers for the day as best you can and enjoy your life!

HOWEVER, it is important to follow an 80/20 rule when choosing your food selection. 80% of your food should be of the "healthier" nature (foods that are more nutrient-dense) and 20% of your food can be things you'd consider treats or dessert (ice cream, pop tarts, candy, beer.)

If you're just eating pop tarts and ice cream all day you wouldn't be able to meet your macro goals anyways.

I love this style of eating because it takes the guilt and stress out of eating. I can have a bowl of ice cream for dessert... as long as it fits my macros and calorie goals for the day!

 

HOW FLEXIBLE DIETING HAS BEEN A GAME CHANGER FOR ME

There is so much noise out there about how to eat correctly for weight loss.

Over the past few years, all that noise has become very overwhelming for me. After all, how do you know what is right?

I remember feeling so guilty when I couldn't just eat the same bland food day after day. I'd try for as long as I could, but then I would end up binge eating... and screw my diet up. Then I'd try to get back on track, do that for a little while, until I couldn't take it anymore and binge ate AGAIN.

It was a vicious cycle and I couldn't seem to figure out how to get out of it! I just wanted to be happy AND reach my body goals.

Here are some thoughts and questions that ran through my head in the past (maybe you can relate!): 

How do people eat this bland food day after day? Their "Why" must be bigger than my "Why."

Why can't I just have the discipline to eat like this? Maybe I'm not truly as disciplined as I thought I was... And now I feel bad about who I am.

But I'm willing to work hard! But seriously, if I have to eat boring foods all day, every day, until I reach my goals, I might go insane. Life is meant to be enjoyed... what is more important to me, being happy or being miserable day after day just to achieve a certain body image? I think I'd rather just drink this beer and eat that entire pizza... YOLO.

If you can relate, trust me, you're not alone!

Flexible dieting can totally help! I definitely recommend learning more about it and trying it for yourself!

At the end of the day, if you're trying to lose weight, it really comes down to calories in vs calories out.

Furthermore, following your macros, especially getting enough protein, is really going to help you stick to your "diet".

RECOMMENDATIONS

To track your calories and macros, I recommend using the My Fitness Pal app.

For more information on macros and how to track them in My Fitness Pal, check out this post.

For more information on how to weigh your food using a food scale, check out this post.

For some videos on other people who follow a flexible diet:

Flexible Dieting Tips with Courtney King - Biolayne

The Flexible Dieting Solution - Biolayne

How Tracking Macros Changed My Life - Amanda Bucci

Layne Norton and Steve Cook Destroy Sugar Myths - Biolayne

 

 

ARE YOU A FAN OF FLEXIBLE DIETING?

Comment below and tell me how it's helped you! Or comment with any questions you have!