Tag Archives: fitness goal

How I Updated the Myfitnesspal App Nutrient Goals to Achieve Greater Weight Loss

As I’ve blogged before, one of the major turning points in my weight loss journey was using the Myfitnesspal App to track my food intake and calorie burn.

After losing twenty pounds just tracking calories, I hit a plateau. But after reading a few helpful blogs and getting advice from athletes I knew at work, I determined that I needed to start looking at my sugar intake. That included simple sugar and carbohydrates.

To this day I stick to one big sweet treat a week and stick to my goal on the other six days. And I try to only ever eat a big carb meal if I’m going for a cardio adventure lasting more than 45 minutes within the next two days.

Myfitnesspal helps me keep track of those nutrients and macros as well as the calories. And while the base goal setting is great, my goal was to go a little more aggressive in weight loss and to begin to see more muscle tone.

After consulting again with a few pros I decided to set my carbohydrate goal down to 40% of calorie intake and set my protein goal to 30%. The base macro nutrient setting in Myfitnesspal can be updated to help with this. Below are the steps to do this in the Myfitnesspal App:

Open Myfitnesspal and click the hamburger menu button at the top left, then click on the Goals menu:

Under the Nutrition Goals section, click the option to show Carbs, Protein and Fat by meal. Then click on the calories, carbs, protein and fat goals section.

Click on Carbohydrates and change it to your desired goal and then do the same for protein. (the base goal setting has carbs at 50% of calories, to high for me)

Make sure the % adds up to 100%. That’s it.

Now Myfitnesspal will start showing you your macros for each meal and will alert you when you are going over your goals in you daily food diary.

You can also go view your full day and past day information in the Nutrition section of the diary. Click on Nutrition at the bottom of the daily food diary.

You can also click into each nutrient section to see what foods are highest in that group.

See more details on how the Nutrient goals automatically adjust based on the exercise you log in the APP by reading this post.


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Your Next Big Goal or Stuck in a FoxHole

What is your next goal? Do you have one?

Sometimes after we achieve our career or fitness goals we struggle to ever move much past them.

When we don’t set new goals, we lack a motivating catalyst to move us forward.

We don’t take any more ground. We are stuck in this one foxhole of life achievement and just take aimless shots occasionally at the hidden obstacles ahead of us.

We must set new and bigger goals of we ever plan to move forward and take new ground.

It takes courage, dedication, faith and a willingness to do things that you may not like to do. And you know what those things are for you.

Set a new goal, make it a hard one, and go for it.

Failure is learning and a new beginning, but success is an end.

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Motivation For Dedication

What motivates you to dedicate your time to something when you don’t see immediate results?

Well, it’s the third week of January and my guess is that many folks have set a fitness goal for themselves this year. I hope you all achieve that goal, and that you have set the goal to be completed on a reasonable timeline.

When I started on my fitness journey a little over three years ago, it was not the first time I had tried. My previous attempts at weight loss had not worked or did not last long because I gave up. Life change happened, work stress happened, food and screen time were comforting. Yeah, that’s still true. Yet, it had to become tertiary if I wanted to be healthy and extend my life for the purposes God has for me (whatever they may be).

When you start a managed nutritional life change (not a diet), sometimes it takes several weeks to start seeing any physical changes. You have to continually motivate yourself to stick to the program. And you will eventually start seeing real results if you don’t cheat yourself. Self motivation is key.

Your friends may not stick to the plan, and they may never even try, but you have a goal. Ask God to help you. He cares, I know He does. Once you are able to tame your flesh and not let it continually control your food and drink choices, you can start doing it in other ways too.

Each of us will be motivated differently based on our past life experiences and desired goals. I’ve also found that my motivating push each day may differ based on my mood, but determination must push us to stick to the dietary boundaries we set to achieve our goals and focus our mind on the end game. That’s true in many aspects of life. Don’t rush things, just stick to the plan and let it happen.

When my friend Michael told me about the MyFitnessPal app, it was the start of my journey. That day I put my details in the app and set it to help me lose 1.5 pounds per week. Well, that was not cool because it said I could only eat about 1500 calories per day. Yikes! Do you know how many calories are in a small order of fries? Not good folks. But the app helped me to learn the foods I was eating that were causing major problems for me.

This helped me start managing the food intake while measuring the energy usage with my fitness watch (Fitbit, Samsung and currently Garmin) that linked up to MyFitnessPal. When you burn calories, you get to eat more. Win! Just make sure you are not getting those calories with simple sugars, keep those under 55 grams a day. I have one day a week that I have a dessert item. It is usually a milkshake with Rocky Road Ice Cream from Braum’s, which also has protein added (Plus!). But I only did that after I started a good weekly exercise routine. Your body is lazy and it will always use simple sugars for energy before burning fat if it is available.

As I mentioned in my previous fitness journey post I lost about 30 pounds without really exercising at all. I would try and hit my 10,000 step count as often as possible. But I had to learn the hard way about the weight loss plateau and needing to reduce the sugar. When I cut down the sugar I started losing again.

One day at a time friends.


‘GRACE AND PEACE BE MULTIPLIED TO YOU IN THE KNOWLEDGE OF GOD AND OF JESUS OUR LORD; SEEING THAT HIS DIVINE POWER HAS GRANTED TO US EVERYTHING PERTAINING TO LIFE AND GODLINESS, THROUGH THE TRUE KNOWLEDGE OF HIM WHO CALLED US BY HIS OWN GLORY AND EXCELLENCE. FOR BY THESE HE HAS GRANTED TO US HIS PRECIOUS AND MAGNIFICENT PROMISES, SO THAT BY THEM YOU MAY BECOME PARTAKERS OF THE DIVINE NATURE, HAVING ESCAPED THE CORRUPTION THAT IS IN THE WORLD BY LUST. NOW FOR THIS VERY REASON ALSO, APPLYING ALL DILIGENCE, IN YOUR FAITH SUPPLY MORAL EXCELLENCE, AND IN YOUR MORAL EXCELLENCE, KNOWLEDGE, AND IN YOUR KNOWLEDGE, SELF-CONTROL, AND IN YOUR SELF-CONTROL, PERSEVERANCE, AND IN YOUR PERSEVERANCE, GODLINESS, AND IN YOUR GODLINESS, BROTHERLY KINDNESS, AND IN YOUR BROTHERLY KINDNESS, LOVE. FOR IF THESE QUALITIES ARE YOURS AND ARE INCREASING, THEY RENDER YOU NEITHER USELESS NOR UNFRUITFUL IN THE TRUE KNOWLEDGE OF OUR LORD JESUS CHRIST. ‘
‘FOR HE WHO LACKS THESE QUALITIES IS BLIND OR SHORT-SIGHTED, HAVING FORGOTTEN HIS PURIFICATION FROM HIS FORMER SINS. THEREFORE, BRETHREN, BE ALL THE MORE DILIGENT TO MAKE CERTAIN ABOUT HIS CALLING AND CHOOSING YOU; FOR AS LONG AS YOU PRACTICE THESE THINGS, YOU WILL NEVER STUMBLE; FOR IN THIS WAY THE ENTRANCE INTO THE ETERNAL KINGDOM OF OUR LORD AND SAVIOR JESUS CHRIST WILL BE ABUNDANTLY SUPPLIED TO YOU.’
2 PETER 1:1-11

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Your New Year’s Resolution Week 2 Day 4 Workout – Deltoids and Traps

It’s almost New Year’s resolution time. In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 Minute bike over 90 RPM

Main Workout

  1. Rear Delt fly machine 3 x 10
  2. Shoulder press machine 4 x 10
  3. Band or Free weight side raises 4 x 10
  4. Alternating dumbbell front raises 4 x 10 per arm
  5. Cable rope rear delt pulls 4 x 10
  6. Extra Credit: Military Press 3 X 10

Core finish

  1. Leg Raises 3 x 20
  2. Back extensions 3 x 15

Your New Year’s Resolution Week 2 Day 3 Workout – Leg Day

In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 minute rowing machine or elliptical

Main Workout

  1. Squats or belt squats 4 x 10
  2. Leg press machine 4 x 10
  3. Step-ups 3 x 15 per leg
  4. Leg extensions machine 3 x 15
  5. Calf raises 3 x 15
  6. Extra Credit: Walking Lunges or Weighted Walking Lunges – 50 Yards distance or max

Core finish

  1. Abdominal machine 3 x 15
  2. Back extensions 3 x 15