Panigale1199's Journal, 03 May 2016

This week I started to get more serious about my calorie intake and macros. I have been paleo for a few years now but still not seeing improvements on body comp alone with paleo. Its true that it can be easy to over eat healthy foods and even plaeo treats which are calorie dense.

I am reading the book "Burn The Fat, Feed The Muscle" Its such a great book to understanding how to calculate your macros, TDEE bad BMR etc based on goals. How many calories to cut for a cutting program or how much to add to bulk etc. It really inspired me to record how much I actually eat

I decided to eat about 1800 cal on a lift day and 1500-1600 on rest days. I want to start there. If I do not see progress I will cut slightly more. I need a base anyway so I can proceed to tweak from there.

I still eat in a 10 hour window with a 14 hour fast. This is making me feel great.
On My "rest" days I do cardio

Also I want to mention this week is our 4 year anniversary being together (no not married) My boyfriend surprised me with the new fitbit blaze. I am so happy. I sold my other fitbit because it was bulky and the silicone was peeling. The blaze looks so much more sleek and you can easily dress it up. I feel my new watch will get me to move more during my work days

woopie!
Happy Tuesday

Diet Calendar Entries for 03 May 2016:
1608 kcal Fat: 67.90g | Prot: 124.12g | Carb: 123.48g.   Breakfast: Truvia Sweetener (Packet), Coffee, La Croix Sparkling Water, Season's Choice Shredded Hash Brown Potatoes, Applegate Farms Chicken & Maple Breakfast Sausage Patties, Kerrygold Aged Cheddar Cheese, Trader Joe's Brown Cage Free Eggs (Large). Lunch: White Rice, Wegmans Watermelon, Wegmans Asian Classics Stir-Fry Sauce, Noodles, Shrimp, Alexia Sweet Potato Roll, Chicken Breast, Broccoli. Dinner: Pork, Beef. Snacks/Other: Guayaki Yerba Mate Organic Tea, Blueberries, Raspberries, Fage Total Greek Yogurt Plain. more...
2345 kcal Activities & Exercise: FitBit Tracker - 24 hours. more...

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Comments 
Venuto is awesome. Good luck. 
03 May 16 by member: jimmiepop
Thanks! 
03 May 16 by member: Panigale1199
Congrats on 4 years 
03 May 16 by member: Rockiesfan
Thank you :D And many more to come 
03 May 16 by member: Panigale1199
Thanks carmen! You will love the book- very motivating and has good information. 
03 May 16 by member: Panigale1199
Congrats Panigale, on that anniversary and your new Fitbit. I want one of those. 
03 May 16 by member: warrenwinter
ill let you know how the fitbit is. So far so good. I bought other wristbands for it 
03 May 16 by member: Panigale1199
What kind of body comp are you looking for anyways? 
03 May 16 by member: chadlius88
You sound great my friend ..... four years, that's pretty cool. Have a great day! 
03 May 16 by member: glen
@chadillus8.. My goal body comp is someone like caitlin rice/Jamie Eason/Alice Matos I like to use caitlin rice as a goal since she is my heighed- better gauge on muscle and body i guess. But its tough because I dont have many people in my life to guide my that route...everyone I know tells me "its impossible" or "i am crazy" My trainer pushes me but he says "keep diet and workout consistent" to get to those goals. But thats why I keep reading and doing research...to figure out what I am missing or to try a different way. Seems impossible sometimes 
03 May 16 by member: Panigale1199
I love Tom Venuto. I loved BFFM too. I listen to it on my iPod over and over! 
03 May 16 by member: HCB
Pani, it is very easy to get discouraged when you want your body to look a certain way, and you aren't there yet. I can tell you from experience that comparing your body to the bodies of others is a tough route to take. Jamie Eason started her fitness career in 2006 and was a professional cheerleader for the Houston Texans from 2001 until then. I'm NOT saying that you cannot get to a body like hers, you more than likely can! However, you just have to recognize that she has been shaping her body specifically for her career for the past 15 years. Her body didn't become what it is overnight. I've personally been lifting weights non-stop for just shy of 3 years (the first day I stepped into a weight room was July 15, 2013), and you wouldn't believe how much my body has changed. I've put on nearly 30 pounds of muscle (based on lean mass calculations) I went from 31% body fat and 204 lbs. to 14% body fat and 180 lbs. My lats have become so wide and my waist so narrow that its a positive effort for me to touch my elbows to my sides, yet I look nothing like I want to. My dream physique is that of Hugh Jackman when he played Wolverine in X-men origins which is an extremely tall order. I've probably got another 8-10 years of training before I'll get there. Based on your progress photos, it doesn't look like you're relatively all that far off from where you want to be. Don't get discouraged, your trainer is right, its all just a matter of patience and consistency! 
03 May 16 by member: chadlius88
Nearly 20 lbs.*** 
03 May 16 by member: chadlius88
@chadillus88 Thanks so much for the uplifting words. I needed it. Other than my trainer who is a good friend, I don't have anyone else in my life in the lifting world. So from my family I get jokes poked at me and my boyfriend always jokes I always change my diet every week and says I just do "fad" diets which is not true at all. I dont mean to say he doesnt support me but he thinks all my lifting/nutrition obsessing makes me look a little crazy. But I want that type of body so bad. I have been lifting consistently almost a year now. I have seen major changes in my strength and muscles I havnt seen before. Its the Body Fat that is the issue. I seem to gain strength just by touching a barbell... meaning my body type gains strength pretty easily. I love being strong. I feel like I have great muscle under the 23% BF i currently have. My goal right now is to maintain my muscles and cut the fat to about 17% then work on strength goals. I feel like I am crazy when I talk these goals. My girlfriends laugh and say that body is impossible to get. All the negative in my life wants me to prove everyone wrong that Me: A normal girl with a 9-5 job can have a crazy body too! I want to work at it. I want to feel amazon in my body. And I want the awesome strength too. I love lifting :) BTW Hugh Jackman in X-men- usually celebrities get a movie and have to prep really quick for a role...I cant imagine he had 10 years to prep his body for that role correct? So if he can get his body like that...lets say 2 years? You sure as hell can too! (I am not sure how long he had to prep but I doubt 10 year) I am also impressed with your BF loss..if only I can get my self to do it too. Sorry for my rant. If feel like Ive been running in circles this past year  
03 May 16 by member: Panigale1199
I meant amazing * haha 
03 May 16 by member: Panigale1199
@HCB he has a podcast? I need to look that up! 
03 May 16 by member: Panigale1199
I agree, the body fat % plays a huge role in how you look. You and I are sitting at "normal" levels. Going any lower is kind of abnormal, so it takes a lot of work (especially since we don't want to eat super low calories). 
03 May 16 by member: chadlius88
Good luck :-) 
03 May 16 by member: Mistybenner
@P1199 Doubters = Fuel. Also, it must be said, there are (almost) no "natural" pros. If your income is tied your body, then you will do what is necessary to effect super fast change - diet, exercise and ... 
03 May 16 by member: jimmiepop
Happy Anniversary! I thought of you while I was having dinner last night. Reading about your potato hack made me not fear the starchy potatoes. I bought a big old bag of red bliss potatoes at Costco, am going to try for the resistant starch benefits of cold potato salad, and thoroughly enjoyed hot potatoes with my dinner last night.  
03 May 16 by member: kpwcalories

     
 

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