September Fitness Goals // Fitness Friday 004


I’ve missed the last two weeks of my Fitness Friday Posts. It’s been busy, but I also didn’t really feel much motivated to keep up with them. This month, hopefully will be different. I still owe you guys an update of how I did last month, but that’ll come next week because I wanted to take progress photos for you guys. So, for now here is this month’s goals.

  • Track my macros and calorie intake using My Fitness Pal
  • Intermittent fast 2-3x a week
  • Work out in the morning 1x a week when fasting (Maybe)
  • Strength train at least 3x a week: back & arms, butt & legs, and core
  • Train jiu jitsu at least 3x a week: Mon, Wed, & Fri
  • Practice yoga 2-3x a week
  • Do a fun active activity once a week: rock climbing, hiking, taking a walk, swimming, boxing, dancing etc.

Below, I’ve calculated exactly what I need to eat to lose a lb per week using my bmr, my goal (lose fat & gain lean muscle), and my activity level. (I’ll have a post up on how to do this soon) But, I got my information from Gauge Girl Training, so in the meantime you can check her videos to do so. It isn’t necessarily my intention to lose weight that quickly, so below is a general guideline. If some days I can reach this goal, that’s fine. If others, I can’t, that works for me too.



Protein: 180 g; approximate 40%

Fat: 52.5 g; approximate 25%

Carbs: 163.55; approximate 35%


BMR: (Meaning the lowest amount of calories I have to eat in order to maintain healthy brain and bodily functions) 1,514.3

Maintain Body weight: (If  I don’t want to lose or gain weight) 2,346.7

Caloric Deficit: (If I want to lose 1 lb per week) 1,846.7

Related Resources:


What is your fitness goal? To lose fat, gain lean muscle, or to maintain your body weight? Do you know your bmr? Let me know in the comment section! 

Fitness goals. Tracking macros and calories. Fitness. Workouts.
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12 thoughts on “September Fitness Goals // Fitness Friday 004

  1. I’m trying to gain lean muscle and lose fat. I’ve been strength training and tracking my macros since February but have definitely hit a plateau. This month my goal is to quit drinking…I think it’s going to make a big difference!


    Liked by 1 person

    1. Colleen, it’s great to hear someone else’s goals. I bet no alcohol will definitely help! Maybe changing up workout routine will help you over the plateau as well? I’d love to know how it goes!


  2. Love you sharing your fitness goals, so motivating! I joined a gym last week, and it’s been fantastic – they offer tonnes of free classes, a swimming pool, a special app and a free consultation and workout plan! Loving it so far.

    Liked by 1 person

    1. Oh, that sounds so fancy! I think when I stop training for jiu jitsu, I’d love to join a gym with a pool and classes. What kind of classes were you thinking of trying?

      Liked by 1 person

    1. I’m glad you enjoyed them! And, I know! India is also humid too, right? I never want to do anything in southern California heat. But, thankfully I can workout indoors.


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