Blog

My Fitness Pal Progress : December 2012-August 2013

Posted by:

This post is about the personal progress I’ve made with fitness goals recently. I wanted to provide some reasoning and examples of why I stress logging your food with My Fitness Pal so much nowadays.

Below are two pictures I took of myself, one in December of 2012 at 195lbs and the other in August of 2013 at 187lbs.

I’m almost 10lbs lighter in the picture on the right but carrying significantly more muscle, leaner, more vascular, more definition, etc. This is a result not so much of weight loss but of body fat % being lowered & an increase in muscle gain. I did not take any pictures in between these dates but I actually “bulked” a little bit in January/February/March up to 207lbs by March 31st.

I’ve utilized MyFitnessPal for probably close to a year but it wasn’t until June 10th, when I started logging every day. My goal around this time turned from bulking up (trying to gain more muscle mass, caloric surplus) to a cutting goal (leaning out, lower body fat, caloric deficit). I allowed myself one big cheat per week and the rest of the week I was on the money of hitting my calorie and macronutrient (protein,carb,fat) goals. Below is a pic of my daily food logging in MFP.

The spikes are my cheat days, and the three spikes in a row where my trip to the beach where the whole idea was to binge on the food!

Prior to June I would log 4-5 days a week, cheat 3 times per week. On the 2-3 days I did not log there’s no telling what I ate. I definitely was not accountable for what I ate so there’s no doubt in my mind I overate simply because I didn’t have the data to refer to and stay on track. I refer back to these non logging days where I see people struggle to reach or overcome their goals. Once I made the switch to log daily, my progress occurred quicker than ever before and physically I’m probably in as good a shape as I’ve ever been.

I often change my workouts, every 4-6-8 weeks I’m switching things up but in all honesty the biggest difference has been my dedication to logging my food. My workouts have always been consistent and challenging because I enjoy it, that has never changed. My zero tolerance on going over my one cheat per week, and my consistency with calorie intake accelerated results. THE ONLY WAY YOU KNOW HOW MANY CALORIES YOU CONSUME IS TO LOG!! 200 calories over or under your daily maintenance level may seem small but over the course of a week, a month…it makes a big difference.

In the past, when I had more time dedicated to working out I didn’t log my food. As we all get more and more into fitness we pick things up along the way. Back then I would simply do an extra 45 minutes of cardio 5 days a week. That is no longer an option for me. Most of the people I train sound as if they have very busy lives where its difficult to dedicate 10 hours per week to working out. EVERYONE has 10 minutes a day to pickup their phone and scan the barcodes of what they eat. So far, I’ve never heard a valid excuse not to.

Consistency with the logging will help you as it has me. If you make the choice not to log…only hurting yourself and slowing down your own progress. If you want to make a change, dive in 100% with workouts AND NUTRITION…not 50%. Start logging!

Learn more about how MyFitnessPal can help improve your fitness at Taylor Carpenter Personal Training.

 

0

About the Author:

Taylor Carpenter is a nationally Certified Personal Trainer, Corrective Exercise Specialist, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Taylor was featured as a fitness expert in the first publication of NASM's "The Fitness Edge".
  Related Posts