Posts Tagged ‘calories’

weight-scale1

“I’m gunna start working out because I want to lose X amount of pounds/kilos”. If only I had a nickel for every time I’ve heard that. You might have said it yourself or have heard a friend say it. The reason I bring this up is because the general population believes that solely the scale can track progress. While losing weight will definitely bring you closer towards your target body, it won’t be of much use once you actually hit your target weight. I very rarely, if ever, look at the numbers on my scale. If I were to hop on a scale now I’d probably be sitting around 180-185 lbs. You may be wondering how I measure my progress if I don’t watch my weight. What I’m going to tell you might surprise you. Ready? Drum roll…..the secret to getting your perfect body is the mirror. Crazy right! It can’t get much simpler! Let me explain how I’ve come to this conclusion.

When I started working out I was skinny-fat and I weighed around 135 pounds. I needed to lose fat on my body but I was actually really light.  Typically when somebody has a higher amount of body fat they’ll immediately think losing weight will give them the body they want. I’m here to tell you that’s not necessarily the answer. I’ve seen people that look like they’re 180 pounds of pure muscle, when in reality they weigh 160 pounds. After my phase with p90x, I weighed around 175 and had some good muscle definition but I wanted bigger more defined muscles. 3 months later, I looked like I gained 10 pounds of muscle and weighed myself and was 2 pounds heavier at 177 pounds. How is it possible that I looked a lot heavier when I actually only gained 2 pounds? Would I have been as successful if I only used scale to track my progress?! No way!! DO NOT TRACK PROGRESS SOLELY WITH THE SCALE, TRACK PROGRESS BASED ON HOW YOU LOOK IN THE MIRROR VS. WHAT YOU WANT TO LOOK LIKE. That’s right, all caps, if you know what’s good for you, caps usually mean something important, so take it in again. MIRROR > Scale. 

Now that I’ve got that out of the way, let me tell you how to track progress by using the mirror. The thing you’ll be focusing on changing is your body composition. Body composition is basically the amount of fat vs. the amount of muscle on your body. If you think you need to lose weight then you probably have a higher amount of body fat and want to convert that into muscle. I’ve found that my weight generally fluctuates 5 pounds,  give or take, from my starting weight. I like to eat just above my maintenance calories (to find yours click here)  with a macronutrient split of about 40% Protein 40% Carbs 20% Fats. This is generally my starting point when I start a program and I adjust the ratio based on how I look in the mirror. If a couple weeks down the road, I don’t see the definition I want, then I’ll replace a serving of complex carbs with a serving of fibrous carbs. I’ll eat this way for a week and then make any necessary adjustments again. I’ve found this method of measuring progress to be the best for me because instead of worrying about my weight, I can focus on how my body looks, which is, in essence, the main goal. We’re trying to shape and build a body that we want. You have to be able to visualize what you want your body to look like to get there. I’m sure you’ve seen photos of people with amazing bodies that you aspire to build. Use that as motivation. Recognize that the mirror will give you a better measure of your progress towards that dream body than the scale. You can see abs and muscles in the mirror but you can’t see those on the scale. How are you going to get closer to achieving that dream body if you’re only focused on the numbers on the scale?! You won’t, it’s as simple as that!

You can find everything you need to build your dream body on this blog. Use the nutrition articles to find out your maintenance calories and to create a meal plan, try my workout routines and continuously check progress in the mirror and adjust your nutrition accordingly. Results will follow and you may just be surprised of what you’re capable of looking like!!

Good luck and train hard friends!

Pancakes..mmm.. who doesn’t love them! Thought eating healthy was boring? You’ll think again after you’ve had some delicious banana chocolate protein pancakes. These are some of my favourites to make! They’re delicious. They’re healthy and they’re convenient. You can make these the night before and heat them up next morning if you’re usually out the door before eating breakfast. If not these can be the perfect  breakfast,post-workout meals, or meal anytime during the day. So easy to make, you’ll be wondering how you lived without em!

Here are the ingredients and the recipe with pictures to help you follow along!

IMG_20130923_113646

1/4 cup oat flour ( I use Quaker Instant oats and the nutribullet to mill the oats into flour. You can also buy oat flour at health stores, but their pretty expensive, so I prefer this little improve).

3 egg whites (You can also use liquid egg whites, just use the nutrition info to calculate the equivalent of 3 egg whites).

1 scoop of protein powder (I use Kaizen Whey Protein because it’s natural, without any GMO’s or gluten, and it doesn’t give me stomach problems. You can also use any type of protein powder; whey, casein, egg, oat, hemp, etc.

1 medium-size organic banana 

1 tablespoon (Tbsp) of organic coconut oil

Preparation:

  1.  Mix the dry ingredients (oat flour, cinnamon, and protein powder into the bowl).
  2. Mash the banana into a smooth consistency and add the to bowl.
  3. Break (or pour) the 3 egg whites into the bowl and mix all of the ingredients together.
  4. Place a pan on the stove and set it to medium. Grab a Tbsp of coconut oil, and coat the pan with it.
  5. After all the ingredients are mixed you should have a lightly runny consistency. Pour some from the bowl onto the pan.

IMG_20130923_112627

6. Let it sit for a 1 minute or two, until you can slide the spatula under it without any resistance. Flip it for another minute     Repeat these steps until the bowl, is empty. This mixture made me 3 smaller pancakes and one bigger pancake.

**OPTIONAL: Pending on your goals, you can add this!! I don’t like to eat my pancakes dry, so I used a Tbsp of 100% pure organic maple syrup. I’m in Canada so this stuff is amazing and its available to me. I tend to stay away from the calorie-free, sugar-free syrups because they are full of ingredients that aren’t very good for the body. Pure maple syrup has natural sugars and has more antioxidants then blueberries and spinach. So with a little moderation, you can eat these natural sugars on occasion. Unless your allergic, in any case, natural honey and agave syrup are good alternatives!!

IMG_20130923_114123

I used this as breakfast, but the mix of protein and low-glycemic will release nutrients into my blood through the next couple of hours until I re-feed. As mentioned earlier, these are super convenient, easy to prepare and will provide a sustained energy release. If you haven’t tried them, have a go and let me know what you think!!

Nutritional Info:

Per 1 Serving

Calories: approx. 100 calories

Protein: 9.45 grams

Carbohydrates: 4.68 grams

Fats: 4.125 grams