Myfitfoods review week 1

The Starting Point: I’m 5 foot 9 inches and a 202 lbs starting weight. So I’m not exactly fat, but I’m not fit either. I’m a little chubby @ 22.1% bodyfat and I’ve been on a plan to reduce my bodyfat to 15%. Over the last 2 months, I’ve increased my workout volume considerably, but without losing any weight. My weight has fluctuated between 199-209 lbs, with healthy eating habits (mostly), my problem is looking more and more like volume, and regular exercise. My typical meal was Myoplex for breakfast, lunch & dinner of yams, carrots, broccoli, and .75 lb of protein 3 times a day. I was trying to figure out how to get below the 199 floor I seem to keep hitting. I’ve been increasing my exercise, but it wasn’t registering on the scale. So I needed to make an adjustment. My overall weight goal is 175-180, with a stretch goal of 170 lbs or 12% bodyfat.

Not too long ago my friend introduced me to myfitfoods.com to help me out with my nutrition. My friend, mentioned they have this program, the 21 day challenge.  Apparently he was referred by another friend who had good results (note: word of mouth advertising is still the best). I was looking for a way to get my nutrition needs under control, so this lined up pretty well timing wise for me because I’m coming up on my last month of my 3 month plan. After researching the site and reading some reviews, most of them were positive, I decided to do the free consultation. Ultimately, its the same thing that you would always hear.

  1. You have to watch what you eat
  2. You have to watch how much you eat
  3. You have to eat smaller portions on a more frequent basis (5 meals vs 3 meals)

What I really found what the benefit to be was, actually getting on a plan and sticking to it. Since all the meals are prepped and in the fridge, it becomes more an exercise of will power. I already knew what they were preaching, it takes about 10 seconds on google to find, but having the entire 21 days structured was what I found most beneficial. I decided to try the 21 day challenge and signed up for my first set of meals. 6 meals a day 7 days a week, no cheat meals until week 2 to 3. However, last night I did have a little cheat of 3 drinks and 1 full kabob. 😛 Socializing sucks when you can’t eat or drink anything, but it was also a last minute deal with the friend who introduced me to the program in the first place. Luckily, it didn’t impact my results too much, which is a little further down.

There are some options to choose from. There was sport performance, increase in energy, and weight loss programs. Each program basically is a higher or lower caloric count. I chose the weight loss program since that was my main goal and gluten free to see if I was gluten sensitive.

Cost:

Myfitfoods is not exactly the most affordable thing to do, but I’m single with no kids so whatever. I consider it an investment in my health. Meals range from $7-12 depending on size, but a $7 quarter of an apple, three strawberries, 1 table spoon of cashew butter, and some cottage cheese is pretty pricey. The other meals are OK. I guess what I’m really paying for is the mentorship and coaching. Everyday I get an automated e-mail from my nutritionist with little tidbits here and there. It’s a generic template, but hey, its a reminder everyday what my goal is.

The also offer a cocktail, which consists of cranberry juice, apple cider vinegar, half a lemon, and B-12. This is considered optional, but didn’t come off that way when I spoke to my counselor.

Also optional is a daily myfitpack which includes some basic things like: fish oil, multivitamin, milk thistle, cinnamon, and green tea extract. I told them I already use GNC Megamen Sport and Green Vibrance on a daily basis, but they still pushed it into the plan. For my friend, they didn’t.

My last option I’m on is the myfit whey protein. This is about 100 calories for 25 grams of protein. I use this because I’m fairly active and need the extra bit of protein. I don’t really like the taste, its pretty sweet and it is of very thin consistency. I usually like my shakes medium viscosity or at least have some viscosity and not be watery. They recommeded this because it is only 100 calories, compared to my normal EAS Myoplex Original which is 42 grams and 300 calories, but is considered a Meal Replacement Pack.

Food:

The food is a little better than average. The fruit is fresh, which I really like, even though there’s not a lot of it and some things are tastier than others but overall, they use good ingredients which is what I care about. Another thing, the food isn’t frozen. I have to pick up my food 2 days a week, which is reasonable. I don’t own a microwave so this is very important for me. I move the food into a bowl and I steam it to reheat. There’s something about microwaves I just don’t like.

The dishes themselves are of good variety of American and Mexican style foods.  You can look at the website for the kind of food that they have but overall I would give it a pass. Better than the frozen stuff for sure, but not as good as the delicious food I postponed having before I started the program.

Conclusion:

The program is pretty much a guided tour of the best practices of losing weight. The consultation is fairly generic and doesn’t really dive deep down, into blood work reviews. It is your basic eat less if you want to lose weight and adjust if you are losing weight too slowly or too fast. If you want to educate yourself in learning how your body reacts to food, I think this is a good way to go.  The 21 day challenge is just enough time to get an idea of the proper portion sizes, I’m supposed to be eating for my size.  The main goal with a program like this is to reprogram my habits and 3 weeks is what they say is needed to retrain your habits, if you do it consistently. Just be aware of the options upsell. Other than that, I’d say it will help you. It’s helped me in a very short amount of time break through a floor I’ve been trying to break through for 2 months!

Results:

After six days on the program I’ve lost 4.2 lbs so far. My starting weight was 202.4 and I’m currently at 198.2. The average caloric intake is around 1800 calories per day, which includes a protein shake. I’d consider myself pretty active with 2 days weight training, 2-3 days 3 mile run, 1 day swimming, and 1 day Hot yoga. My energy levels while I’m exercising are pretty good, I don’t feel weak. I still intend to up the volume of my workouts but keep the intensity the same because of the calorie restriction.

Note: In addition to Myfitfoods, I also use myfitnesspal app to track the calories that I’m eating, so I know the totals for each day and also to track my weight. All the myfitfoods food selection is already in the database which makes it easy to track and record.

Next installment will be week 2.

 

 

A valuable lesson…

The last post I wrote back in February, I wanted to create a training plan. Shortly after that post, I went snowboarding and tore the supraspinatus in my right rotator cuff and injured my knee. It was a freak accident that sidelined me. The injury was pretty bad to my shoulder and this was coming off a torn calf muscle in December from Muay Thai, my body hasn’t been very cooperative with my efforts to exercise, but after time everything heals.

In July, a friend of mine during dinner made a comment that changed everything. She said to me, “did you just get your wisdom teeth pulled out?”. Apparently, after my injuries I had let myself go more than I had thought. I did not get my wisdom teeth pulled out. Shortly after, I went on a road trip with another friend and he made the comment, “oh man, you have man boobs!”. After that, it was on… We decided to make a bet on who could reach 15% bodyfat by October. Before we started, we decided to get our bodyfat checked with one of those mobile water dunking services. I was shocked to see that my bodyfat was 22.1%, my weight was 201 lbs. and my friend was at 22.9%. From there, I started building my plan to get back into shape. I broke it down and figured I’d do some other things in my “reboot”. I wanted to get fit so I could do triathlons again, and I took the opportunity since to adjust a few things.

At first, I did the usual, I was running and going to the gym, but as usual that rarely works for chronically chubby guys. So instead, I decided to get on a plan or modified plan so to speak. My shoulder was still injured and my doctor recommended that I not lift heavy weights for bench, over 100 lbs., so that was a limitation and I couldn’t swim. Try not to swim in a triathlon, it doesn’t work. Taking that into consideration, I was researching the best exercises to get back into shape. I used to do crossfit and I enjoyed it, but my physical condition limited me in a lot of ways and I didn’t want to pay all that money if I couldn’t go 100% at crossfit. It was then I found, Stronglifts 5×5. That program focused mainly on compound movements, which I learned the movements from my time doing crossfit and really enjoyed.

Strength – Stronglifts 5×5

This program focuses mainly on strength building. The workout is fairly simple and alternates 3x a week.

StrongLifts 5×5 Workout A StrongLifts 5×5 Workout B
Squat 5×5 Squat 5×5
Bench Press 5×5 Overhead Press 5×5
Barbell Rows 5×5 Deadlift 1×5

I ended up modifying it a little bit because I didn’t want to do just those exercises, so I added bench press, clean & jerks, and front squats. For the bench press, I started with just the bar and worked up to 135 lbs, I won’t go heavier than that until my should feels better. Under this program, I’ve gained a considerable amount of strength. My shoulder is still healing and building strength. I only do what I can handle and not very heavy with anything overhead. Over the course of 8 weeks, I was able to build my deadlift back up to 365 x 2 and backsquat 315 lbs. I didn’t try to go higher than that since I’m happy where that is right now. Generally, I’ll stay around 225 and go for sets and gradually decrease my rest period. Every other week, I’ll push it one day to 285 lbs. Cleans I went from 45lbs, to 155 for sets. Jerks 45 lbs to 135 lbs, my limit for anything overhead.

Cardio

I was running 2-3 mile every other day but not getting the results I wanted so I adjusted that a little. I still run an average of 3 miles per run between 8-12 minutes, and added interval running. I started off with 1 mile and worked my way up to 3 miles at interval. For my long runs, I go up to 4 miles but still haven’t gone beyond that. Prior to my injuries, I did 10k’s and half marathons, so I’m still not where I’d like to be, but I’m getting there.

I also added in cycling with the same premise. Some long rides 25+ miles and some intervals 16 miles of varying speed. Usually 1 long ride and 1 interval ride and I’ll alternate with the running to spare my knees from the constant pounding.

Nutrition

Up until the last couple of days, I’ve been watching what I eat, but no really tightened up my diet. I haven’t lost any weight with a consistent regimen of healthy food, strength training, and cardio. The last mile I decided to really develop my nutrition goals. I’m on a restricted caloric intake of 1800 calories with a 40/40/20 split. The current restriction, I’m losing about .4 lbs a day which is reasonable for 22% bodyfat. I’m not doing this without help and guidance. I’m currently under the myfitfoods.com program to achieve my nutritional goals. I decided to take the 21 day challenge, which I might extend if it proves valuable.

I also started doing Hot Yoga and was able to finally swim again after 7 months of being sidelined. In addition to the changes above, I also quit smoking. I glad I haven’t gained any weight from smoking. Most articles I’ve read usually tell stories of weight gain of up to 10 lbs following quitting smoking.

More to come later…

A valuable lesson…

The last post I wrote back in February, I wanted to create a training plan. Shortly after that post, I went snowboarding and tore the supraspinatus in my right rotator cuff and injured my knee. It was a freak accident that sidelined me. The injury was pretty bad to my shoulder and this was coming off a torn calf muscle in December from Muay Thai, my body hasn’t been very cooperative with my efforts to exercise, but after time everything heals.

In July, a friend of mine during dinner made a comment that changed everything. She said to me, “did you just get your wisdom teeth pulled out?”. Apparently, after my injuries I had let myself go more than I had thought. I did not get my wisdom teeth pulled out. Shortly after, I went on a road trip with another friend and he made the comment, “oh man, you have man boobs!”. After that, it was on… We decided to make a bet on who could reach 15% bodyfat by October. Before we started, we decided to get our bodyfat checked with one of those mobile water dunking services. I was shocked to see that my bodyfat was 22.1%, my weight was 201 lbs. and my friend was at 22.9%. From there, I started building my plan to get back into shape. I broke it down and figured I’d do some other things in my “reboot”. I wanted to get fit so I could do triathlons again, and I took the opportunity since to adjust a few things.

At first, I did the usual, I was running and going to the gym, but as usual that rarely works for chronically chubby guys. So instead, I decided to get on a plan or modified plan so to speak. My shoulder was still injured and my doctor recommended that I not lift heavy weights for bench, over 100 lbs., so that was a limitation and I couldn’t swim. Try not to swim in a triathlon, it doesn’t work. Taking that into consideration, I was researching the best exercises to get back into shape. I used to do crossfit and I enjoyed it, but my physical condition limited me in a lot of ways and I didn’t want to pay all that money if I couldn’t go 100% at crossfit. It was then I found, Stronglifts 5×5. That program focused mainly on compound movements, which I learned the movements from my time doing crossfit and really enjoyed.

Strength – Stronglifts 5×5

This program focuses mainly on strength building. The workout is fairly simple and alternates 3x a week.

StrongLifts 5×5 Workout A StrongLifts 5×5 Workout B
Squat 5×5 Squat 5×5
Bench Press 5×5 Overhead Press 5×5
Barbell Rows 5×5 Deadlift 1×5

I ended up modifying it a little bit because I didn’t want to do just those exercises, so I added bench press, clean & jerks, and front squats. For the bench press, I started with just the bar and worked up to 135 lbs, I won’t go heavier than that until my should feels better. Under this program, I’ve gained a considerable amount of strength. My shoulder is still healing and building strength. I only do what I can handle and not very heavy with anything overhead. Over the course of 8 weeks, I was able to build my deadlift back up to 365 x 2 and backsquat 315 lbs. I didn’t try to go higher than that since I’m happy where that is right now. Generally, I’ll stay around 225 and go for sets and gradually decrease my rest period. Every other week, I’ll push it one day to 285 lbs. Cleans I went from 45lbs, to 155 for sets. Jerks 45 lbs to 135 lbs, my limit for anything overhead.

Cardio

I was running 2-3 mile every other day but not getting the results I wanted so I adjusted that a little. I still run an average of 3 miles per run between 8-12 minutes, and added interval running. I started off with 1 mile and worked my way up to 3 miles at interval. For my long runs, I go up to 4 miles but still haven’t gone beyond that. Prior to my injuries, I did 10k’s and half marathons, so I’m still not where I’d like to be, but I’m getting there.

I also added in cycling with the same premise. Some long rides 25+ miles and some intervals 16 miles of varying speed. Usually 1 long ride and 1 interval ride and I’ll alternate with the running to spare my knees from the constant pounding.

Nutrition

Up until the last couple of days, I’ve been watching what I eat, but no really tightened up my diet. I haven’t lost any weight with a consistent regimen of healthy food, strength training, and cardio. The last mile I decided to really develop my nutrition goals. I’m on a restricted caloric intake of 1800 calories with a 40/40/20 split. The current restriction, I’m losing about .4 lbs a day which is reasonable for 22% bodyfat. I’m not doing this without help and guidance. I’m currently under the myfitfoods.com program to achieve my nutritional goals. I decided to take the 21 day challenge, which I might extend if it proves valuable.

I also started doing Hot Yoga and was able to finally swim again after 7 months of being sidelined. In addition to the changes above, I also quit smoking. I glad I haven’t gained any weight from smoking. Most articles I’ve read usually tell stories of weight gain of up to 10 lbs following quitting smoking.

More to come later…