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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It’s been a great weekend and Memorial Day filled with serving, exercise and fellowship.
Saturday started early with the @F3NWArkansas beatdown at the Genesis AO with @babyface_F3.
Then we enjoyed some family time and Braum’s milk shakes.
On Sunday it was great to drive the church van, fellowship and teach our Life Group about Ruth. And then my wife and I went on a group bike ride with some friends. Northwest Arkansas is such a great place for bike enthusiasts. With the Greenway trail system and ample other city trails there are so many route options.
On Memorial day my wife and I finished strong. I put in an eight mile run and she pushed an eleven mile bike ride.
After some rest we headed over to a friend’s house and was treated to smoked brisket and the kids enjoyed the beautiful pool.
I’m thankful for the men and women who have served and sacrificed to allow my family to live in a country where liberty and freedom are found.
May the fourth be with you! Sorry, had to say it.
It’s Saturday and for the last 4 weeks that means an F3 beatdown workout with the men of F3 Northwest Arkansas.
Drumstick came to town from Georgia and was the main Q for the workout. He usually posts with F3 Cherokee, but is helping us get started in Arkansas.
We endured a great set of full body exercises and a good bit of mumblechatter. I think some of the men were counting by fives. But that’s okay because you exercise at your own pace.
One of the biggest reasons I decided to stick with this group is the purpose behind the crazy.
Fitness, Fellowship and Faith are the three Fs. And that matched the mission statement of OneChristianMan almost too well.
The creators of F3 wrote a book called Freed To Lead to explain why men need this F3 thing, and I agree. They also have a women’s group called FiA, because we all need this.
We need to keep our bodies, friendships and faith strong. This helps make sure we don’t fall into what the book calls SadClown syndrome.
God did not create us to be alone. The horrible epidemic of suicide among men is proof that our brothers are struggling with issues that are not being remedied by our social media heavy non-contact culture.
F3 helps men improve fitness, build real friendship bonds like they have not experienced in a long time, and strengthen their faith.
It’s like being on your high school or college sports team again, but with slightly more mature teammates.
Bonds are built with sweat and dirt. The workouts are held only outdoors all year long. They are free, open to all men and peer led. And as each man starts helping Q a workout he builds leadership skills and confidence over time.
Fellowship and faith come as you add in extra activities like lunches, hiking and trail runs, lake trips, etc. And faith is built by doing community service type work and fundraising events for special causes. Prayer and Bible studies are encouraged and are by invitation.
The Q of each workout is free to finish the workout with a prayer and testimony during a closing time called the Circle of Trust. But no one religion is preferred. Of course they will all know where I stand.
During the Circle of Trust the men each tell their birth name, age and F3 name. New guys tell about who they are and are given their new F3 name by the Q. The name is usually funny and/or somewhat insulting based on Qs preference and the friendly new guys (FNG) story. But everyone is acknowledged and respected.
My F3 name is Huckleberry, because I said my favorite movie is Tombstone.
Well, Huckleberry, is now the site Q for the F3 Northwest Arkansas Genesis AO. I see this as a ministry and I am using fitness as the lead in. Yeah, I’d say F3 fits right in with the purpose of OneChristianMan and I don’t believe in coincidences.
Leave no man behind, but leave no man where you find him. @F3Nation
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.Follow OneChristianMan on WordPress.com