Sick Family
February 7, 2013 | 
Author We had to take Sawyer to the Dr. Friday and they said he had Bronchitis. He was not acting real sick which was good. Picked up his meds and he’s been feeling better ever since. I stupidly drank after him Friday night soooo Saturday morning I woke up feeling horrible. After I made breakfast for me and Sawyer I decided I needed to see a Dr. Stepped out the door and saw that it was snowing!
Driving carefully to the next town over to see a Dr I waited for 3 hours. They tested me for the flu which came back negative. So they said I also had bronchitis. dropped off my prescriptions then headed home. I was so tired and drained of energy that I was moving in slow motion by the time I got home. Woke up about 30 mins before the pharmacy closed and rushed over to get my meds.
There I got codeine cough medicine, Flonase, sometime that helps with Anthrax and Plague and some other pill. With me being sick I have decided to stay away from the gym this week since I’m tired and I do not want to infect anyone at the gym.
I hope to hit the gym hard next week and become more consistent with my workouts and food.
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How to setup Calorie intake MyFitnessPal
When first setting up MyFitnessPal.com you set your height, weight, goal weight and age at some point(don’t remember where). So to figure up how many calories you eat you can use MFP to do this. Just do the following
1. From the MFP homepage(after you have logged in), Click Goals
2. Here you will see something like this:
On this page you see summary of your calories, carbs, fats and protein estimates.
3. Clicking Change Goals you see two options. Guided or Custom
4. Click Guided and you will see this screen
Here you can see it has your weight, height, age, sex, what type of lifestyle you lead and also has an option to how many lbs you want to loose in a week. Change these appropriately.
5. Click Update Profile you will see a summary of the new numbers. This is then what you will eat each day.
If you want to further customize your numbers you can go back to the Goals and choose Custom
6. Click Custom, you will see a more detailed breakdown of your numbers
At this screen I typically just change the protein, carb and fat percentages to suite what I want. I change mine to the following
Carbs 40%
Protein 40%
Fat 20%
Now when you are on your homepage you will see count of your calories for the day.
Update on workout routine and body Stats
I did measurements recently and have good results to share. Since Feb of this year I have added
1.5 inches to my chest(3%)
1 inch to my biceps(7%)
3 inches to my shoulders(6%)
1.5 inches to my neck(10%)
-0.5 inch on my waist
On weight I went from 207lbs to 232 in 1.5 months and gained alot of strength to go with it. I count this as a mildly successful bulk. I had planned to bulk until March and gain as much strength as possible, but my plans have changed. My companies wellness program does a screening towards the end of Feb. We get points depending on how well we did on the screening. The only sticking point I have is waist measurement. I plan to be below 40″ before then. If I get all the required points I get $500, my wife gets $500 also when she gets her points.
My cutting program is going to be Body By Design again. I used this once before and went from 224 down to 207 in 12 weeks. Actually I am eating the same as the book says to except I have added back milk in my protein shakes along with bananas and PB. My reps will go up from 8 to 15 and I will cut out sugars, milk and carbs at dinner as suggested by the BBD book.
Hopefully with the holidays over I am can stick to this program better than last time. I think I can drop 2-3 inches in my waist in 2 months.
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