My Fat Loss Progress Update

Hey All,

So it’s been about a week since my last update and I’m pumped to share my progress with you!  So yesterday was the big day where we weighed in, re-measured and did bodyfat percent. 

Before I update you on my progress I want to throw a big shout out to Kelly LaCasse as she kicked ass with her progress update!  Killer Job!!!

So here it is!  I lost another 1.4lbs making that a total of 10lbs in 5 weeks!

I lost a total of 5 inches between my Shoulders, Chest, Waist, & Hips!

Now these numbers got me pumped up!  But as usual I want more and I have a ways to go.  When we re-did my Bodyfat % I went up by almost 3% which left me thinking why?

So when Kelly said, hey what’s your ratio on fats per day?  I took a look and yup they were a bit higher than I wanted at about 33% that’s a third of my calorie intake for the day.   Not where I want to be.   This happened as I was eating Cashews in the morning, then having about 2 tablespoons of PB in the afternoon and then a steak at dinner.  This sent my fat ratio over the edge…….

The increase in BF% also showed that I might have been losing muscle.  So my proteins need to be increased.  Funny since I have already been taking in about 210 grams or so of proteins a day.  I need to increase this to about 270 or so!

So what should my percentages be?

25% fat, 40% carbs, 35% carbs

That’s where I should be and those are the changes I have already started to make!  Now remember what’s right for me is might not be right for you.

The workouts have increased in intensity and I have to thank Kelly so much for kicking my ass on cardio, yes it’s improved and I have a better pace with it.  I have trained so an-aerobically for years for bodybuilding and strongman that I just thought I didn’t need it for what I was doing.

My goals now are different so my training is different and so is the way I eat.  I mean I have eaten this way for years in terms of 6-9 meals and snacks a day but I was eating 4 or 5 meals of Chicken, Broccoli, & Brown rice a day and then add my
shakes.

Now I have my shakes, but I include a lot more veggies, fruits, and snacks, one of my favorites is FAGE yogurts.  Love them!!!

It’s definitely a different way for me but again my goals
are different and I’m eating for what I am looking to get out of this, Fat
Loss!

So my next steps is to start with my adjustments to my ratios

Then add more cardio to my week, thanks to Kelly that has already started as of this morning.  Hit a session of 20 on the Elliptical and 20 minute intervals on the
treadmill.  I finally broke through my cardio wall at about 15 minutes into the interval workout on the treadmill.  I felt awesome at that point!

I have a major goal to beat my time by leaps and bounds from last year when I ran Spartan, and it’s gonna be a reality!

Until Next Time & Next Progress Update!!!

Your Fit Coach

Mike

Owner/Operator of ML Athletics Fitness

www.mlathletics.com & www.mlathleticsbootcamp.com

ML Athletics Fitness Programs Specializing in Developing Boot Camp Programs for Groups, & Corporate Companies, Personal Training, Small Group Training, Boot Camps, Nutrition Programming, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Burlington, Billerica, Malden, Winchester, Lynn and All Surrounding North of Boston, Middlesex, & Northshore Area Residents