Whoa what a week it’s been. My update below is pretty awesome and numbers just don’t lie! Let me take you through my Thursday morning when I weighed in. First I did walk in to Kelly that morning after her sending me an email that was very cryptic as she mentioned in her blog. Lol. It was humorous but I was laughing cause I knew where she was mentally, she just looked at me and said I’m not working out ummmm ok then, I see, I said. She was already in the restructure her meal plan mode. So I said alright let me weigh in and see what’s up.
This is a road that has many turns and if you miss one you could set yourself back and that leads to frustration and that’s the difference a week or two weeks can make, I have seen many people now wait that last couple of weeks out and those are what makes all the difference between seeing results and quiting……
So, I took a few minutes like I do to gather myself for the scale. I then stepped on the scale and well found that I gained .6lbs.
Uhhhh yeah what???
I was caught off guard but I took a moment to think and said self what the hell?? After that I said why don’t I check my bodyfat percentage well cause I talk to myself and ask myself questions more than you know.
Well this spoke volumes I lost 1.4 percent in a week of body fat. Now that’s huge! I was pleased very pleased!! In a 5 week period I lost a total of 2.4 percent.
The .6lbs could only be a gain of pure muscle. I have been feeling the difference.
Now let me back up a bit. My body over the last week has felt very off in a weird way couldn’t really explain it until I hit Tuesday and Wednesday where I couldn’t get enough to eat. Holy crap I couldn’t get enough to eat, I had to stop myself from doing the open the fridge, look, close the door and repeat over and over……
I was starving!!! Well Thursday morning was the moment where all those numbers told me why and some of you might say holy crap here, but I was already taking in about 2660 in calories per day and well I needed to re calculate that figure to include my new numbers as muscle burns more energy.
A pound of muscle burns roughly 30-100 extra calories. Now this is a huge difference but there are so many factors that figure into such as age, weight, fitness level, sex and more as well. So, in any case I know that my calories needed an increase but not just calories my protein intake too!
So I took the next 30 or so minutes to redo my meal plan and came up with a new intake of 2950 in calories per day. I increases my protein from 270 to 320 grams per day!! Ohhhh I so love food…..
Now this is a science and looking at this above might make you say I can’t do that and here is my answer to that: YOU CAN!
Keeping track of your food with a journal or an app like lose it is a piece of it,
Tracking your weight every week is another, and checking your bodyfat is yet another piece to this puzzle.
Without these tools I would be flying blind and wouldn’t know which way to go with my calorie intake and my weight training.
So where do I go from here?
With the updated calories and increased protein it might take my body another couple of weeks to respond to this change and it needs time to adjust.
Kelly and I have decided that heavy is best for our training and I’m all for it!
Don’t be afraid of heavy weights this is where results happen. Your muscles have no choice but to respond to that type of training. They feel awesome nice and full, there just something so powerful about the PUMP!!!
So stay tuned as the next few weeks or so will definetly be a ride here and yes photos are being taken, this is just another way to keep yourself accountable and see if there is a change taking place! Pictures speak a 1000 words……
Until Next Time
Your Fit Coach
Michael LoColle is the Owner of ML Athletics Fitness with 5 Bootcamp Locations including Burlington Bootcamp, Billerica Bootcamp, Danvers Bootcamp, Malden Bootcamp which is a Partner Location with Lynnfield Bootcamp, and the Woburn Bootcamp Partner Location with Kelly LaCasse from Fitsique Body & Mind, offers Corporate Fitness Bootcamps. If you are looking to incorporate a bootcamp in your town or company please use the contact info below to discuss our options, we can run a bootcamp just about anywhere.
CONTACT INFO: Emailemail@example.com
Phone-978 269 4070
ML Athletics Fitness
The Fit Body Stop Studio 655 Boston Rd, Unit 5B Billerica, MA 0182