Frozen Chocolate Covered Bananas

Healthy Chocolate Covered Bananas Balanced Grettie Fitquestmom

Over the Memorial Day Weekend we went to a BBQ at a friend’s house and I was tasked with bringing a healthy-ish dessert.

Frozen chocolate covered bananas were always my favorite Disneyland treat and I think it is because that was the only place I ever saw them when I was younger.  I had a MASSIVE sweet tooth, yet I would choose those every time over a Mickey ice cream sandwich or the other fun ice cream treats they sold.

I thought that chocolate covered frozen bananas would fit the bill and would be fun for my daughter and I to make together.  She is the age now where I am wanting to give her more freedom in the kitchen and this was the perfect recipe for that.

This dessert ended-up being a hit with kids and adults alike…I’m pretty sure they will make a regular appearance this summer.

INGREDIENTS

  • Ripe Bananas (not too ripe though)
  • Popsicle sticks
  • Chocolate chips for melting (I used Enjoy Life brand)
  • Various toppings
    • Trail mix (we chopped ours up in the blender)
    • Nuts
    • Mini marshmallows
    • Raisins
    • Cereal
    • Sprinkles
    • Coarse sugar

METHOD

  1. Cut bananas into 3″ slices
  2. Stick a Popsicle stick into each banana piece
  3. Place the banana pieces on a cookie sheet and freeze for an hour or longer
  4. Melt the chocolate chips (I used the double boiler method)
  5. Coat each frozen banana with the melted chocolate and immediately sprinkle on the toppings (the chocolate will harden FAST)
  6. Lay the finished product back on the cookie sheet and into the freezer until ready to serve

What’s your favorite healthy-ish summertime dessert???

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Filed under Dessert, Frozen Treats, Fruit, Gluten Free, Holiday, Ice Cream, Kid Friendly, Quick, Recipes, Sorbet, Vegan

CRAZY PROTEIN BREAD

Crazy Protein Bread

I posted a picture of this extremely macro-friendly protein bread the other day on my Instagram account and there was a lot of interest in the recipe.

I based the recipe very closely on iheartmacro’s recipe for protein bread, however I am personally not a fan of cooking with protein powder and I am back off dairy, so I could not use Greek yogurt.

I am also a big fan of Crazy Richard’s Pure PB powder and added that to the recipe because PB makes EVERYTHING better!

This bread is awesome for those who struggle to get in all of their protein for the day and is VERY filling thanks to the coconut flour.

WET INGREDIENTS

  • 1 1/2 cup liquid egg whites (I prefer organic)
  • 2/3 cup non-dairy milk (I used unsweetened vanilla almond milk)
  • 2 farm fresh eggs
  • OPTIONAL – stevia to taste
    • Use if you want sweet bread
    • Omit if you want more neutral tasting bread

DRY INGREDIENTS

  • 1/2 cup coconut flour
  • 1/3 cup Pure PB powder (replace with almond flour to make it Paleo)
  • 1 tsp baking powder

METHOD

  1. Pre-heat oven to 350 degrees F
  2. Whisk together all of the dry ingredients in a bowl until fully incorporated
  3. In a separate bowl whisk together the wet ingredients
  4. Add the dry ingredients to the wet and whisk until very smooth
  5. Pour the batter into a greased cake pan
  6. Bake for 30-35 minutes until toothpick comes out clean in the center of the cake
  7. Cool and slice into 8 slices
  8. Store in the fridge (I place the bread in a tupperware along with a paper towel to absorb any excess moisture).

MACROS PER SLICE5C/9.5P/2.9F

 

*Use code “FITQUESTMOM for 10% off Crazy Richards Products.  Shop HERE.

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Filed under Breads / Crackers / Muffins, Breakfast, Cake, Dessert, Gluten Free, Paleo, Recipes

PRODUCT REVIEW – THUNDERBIRD Real Food Bars (20% OFF CODE)

Thunderbird was kind enough to send me a sampling of their real food bars.  What I like most about these bars is just that…they are made with REAL FOOD.

When deciding which bar to try first, being a lover of carrot cake,  I immediately zeroed in on the CASHEW + FIG + CARROT flavor.

Check out the simplicity of the ingredients…

INGREDIENTS: Dates, Cashews, Figs, Carrots, Nutmeg, Vanilla, Himalayan Sea Salt

NUTRITIONAL FACTS:  Serv. Size 1.7oz (48g), Calories 150, Fat Cal. 26, Total Fat 3g (4% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholesterol 0mg, Sodium 204mg (8% DV), Total Carb. 29g (10% DV), Fiber 3g (11% DV), Sugars 26g, Protein 4g.

I am really impressed with the taste and texture of the bars and highly recommend them to my endurance athletes for fuel on their runs, bikes, etc. because they have a fair amount of bars that are lowfat and high carb.

Thunderbird also makes some bars that are higher fat which would be great for my clients who have trouble getting all of their fat macros in (I never seem to have trouble with that!).  The HEMP + SUNFLOWER + PUMPKIN SEED bar has 22g fat and lower carbs at only 11g.

INGREDIENTS: Dates, Macadamia Nuts, Almonds, Pumpkin Seeds, Sunflower Seeds, Hemp Seeds, Macadamia Nut Butter, Coconut Shreds, Extra Virgin Coconut Oil, Cinnamon, Himalayan Sea Salt.

NUTRITIONAL FACTSServ. Size 1.7oz (48g), Calories 250, Fat Cal. 198, Total Fat 22g (33% DV), Sat. Fat 6g (30% DV), Trans Fat 0g, Cholesterol 0mg, Sodium 75mg (3% DV), Total Carb. 11g (4% DV), Fiber 3g (4% DV), Sugars 5g, Protein 7g.

HERE is a link to all of their bars.  If you are unsure which flavor to get, Thunderbird has 3 different types of assorted boxes for you to purchase.  Make sure you enter FITQUEST at checkout for 20% off your order.  Please know that I have ZERO affiliation with the company and do not make any money by recommending them…I simply like their products and they generously offered a coupon code for my readers.

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CHINESE SHRIMP TRICK

Shrimp FitQuestMom Balanced Grettie (2)

My husband and I have been together for 20 years and married for almost 17 (times flies).  In that time I have learned a ton about cooking from my in-laws.

Leave it to the Chinese to figure out a way to make each and every ingredient taste the very best it possible can.  Their tricks/methods are usually really simple, but man do they yield great results.

This morning one of my clients emailed me to ask me how I prepare shrimp and though I have been using this method for years, it never dawned on me to write a post about it until today.

I don’t know if you have ever realized that texture makes a huge difference in the taste of shrimp.  In my opinion there is nothing worse than soggy shrimp; it needs to be crisp and crunchy.

Shrimp FitQuestMom Balanced Grettie (3)

To achieve that crunch, peel and devein the shrimp.  Place the shrimp in a colander along with 1/2-1 tsp of sea salt or kosher salt.  Mix the shrimp and salt together with your hands and leave it in the colander to drain over a plate for 10-15 minutes (this is where the magic happens).

After 10-15 minutes some of the liquid from the shrimp will have gathered on the plate.  Rinse the shrimp really well under cold water to remove the salt.

After thoroughly rinsing the shrimp, lay down 2 layers of paper towel and beginning on one side place the shrimp on the towel in rows touching each other.  Once all of the shrimp are on the paper towel, cover with another layer of paper towel and roll it up (like you would roll-up a log of cinnamon rolls before cutting them).  This will remove any remaining moisture.

If you are not ready to cook the shrimp, place the roll in the refrigerator until it is time.

I usually saute a bunch of shrimp in my wok on high heat with a little oil and then add some of it to a stir-fry for dinner, but I have also made them into shish-kebabs and grilled them.  I keep the remaining shrimp in the fridge to use in meals for the next few days; burrito bowls, tacos, etc.

You can cook the shrimp using any method you prefer and I guarantee you will notice a difference because of the time you took to salt, drain, and dry them.

Shrimp FitQuestMom Balanced Grettie (1)

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Filed under Gluten Free, Main Dish, Paleo, Recipes, Seafood

HOW TO MAKE DAIRY FREE KEFIR

A few weeks ago on Intstagram I shared that I have been making my own almond milk kefir and a few people asked me to write a post about how I make it.

I am a fan of eating probiotics because they do wonders for you gut.  A few months ago I tried adding dairy based lactose-free kefir in to my diet and to be honest it constipated me in the worst way.  Because of that I began to research dairy-free kefir alternatives and came across The Cultured Food Life blog which is a wealth of information.

I was and still am shocked at how easy it is to make kefir if you follow a few key steps and avoid using anything metal.  When I first started making kefir my results were hit and miss and I couldn’t figure out why until I realized that I was either stirring the mixture with one of my metal chopsticks or using mason jars with metal lids…I later learned that using metal is a no no because the kefir culture reacts poorly to it.

In order to avoid metal lids I ordered THESE jars from The Jar Store (such good prices) and haven’t had a problem since, though I will say that pouring the kefir out of these jars can be a little messy (live and learn).

Almond Milk Kefir How to Recipe Numbered

METHOD

 (IMAGE 1) Pour 4 cups non-dairy milk (I use almond milk) into your glass vessel along with 1 packet of freeze dried Kefir starter (like THIS one) and 1 tsp of sugar.  Since we are not using dairy based milk that contains sugars, you need to add some, but don’t worry about any extra carbs because the culture will eat the sugar.  Stir using a wooden or plastic spoon.

 (IMAGE 2) Place the lid on the vessel and allow it to sit on the counter for 12-24 hours until it looks like image 2.  How long it takes for the kefir to mature will depend on how warm it is, etc.  Once the kefir is done place it in the fridge.

 (IMAGE 3) This is what the kefir looks like after it has been in the fridge for a day (it thoroughly disgusts my kids!).

 (IMAGE 4) Stir-up the kefir and you are good to go.  I use it mostly in smoothies, but have also used it in my homemade protein bars.

 

It is really simple to make more kefir.  When you have about 1/2c of kefir remaining, add 1 tsp of sugar, 4 cups of non-dairy milk, and leave it out on the counter again.  It will take a few hours more for the kefir to cure since it started out cold from having been in the refrigerator.  I can make kefir this way 5-6 more times before starting the process all over again with a new packet of freeze dried starter.

I have used several brands of yogurt/kefir starter and they all have worked well.

I am interested in trying to make kefir with real kefir grains because once you have those you can use them indefinitely.

Happy culturing!

 

 

image above of different types of non-dairy kefir is from Cultured Food Life.

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Filed under Breakfast, Drinks, Gluten Free, Nuts, Recipes, Smoothie, Smoothie / Shake, Vegan

PALEO CHICKEN TACO BURGERS

I came across these Paleo Chicken Taco Burgers on Pinterest and knew I had to try them.  The recipe was posted to Tablespoon.com and created by the Cheeky Kitchen

I made the patties for dinner last night and my daughter raved about them.  She isn’t naturally drawn to protein and last night she ate 4 and I had to cut her off!

This morning when I came up from my workout she was eating the patties for breakfast!  I’d say this recipe is a clear winner and will definitely be making another appearance on my table.

I didn’t prepare the recipe exactly as written.  Here are the modifications I made:

  • I used 2lbs of lean ground chicken (vs. 3lbs)
  • I still used the entire packet of taco seasoning (I used THIS Simply Organic Southwest Taco Seasoning)
  • I added 2 eggs and 1TBS cornstarch
  • I used 1/2 a lemon (vs. lime…I didn’t have any limes)
  • I seeded the jalapeno so it wouldn’t be so spicy
  • I used olive oil (vs. coconut oil)

Click HERE to be taken to the recipe.

 

 

Images from Tablespoon.com

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Filed under Appetizers, Gluten Free, Kid Friendly, Main Dish, Paleo, Recipes

REVERSE DIET – WEEKS 18-20 & OVERALL RECAP

Wk1 vs Wk20 Reverse Diet FitQuestmom with Stats BAbove you will see a picture comparison as well as stats comparing week 1 (November 2, 2015) versus week 20 (March 14, 2016) of my Reverse Diet.  As promised, I have documented this entire experience with the intention of demystifying the process as well as showing that it IS possible to significantly increase your daily caloric intake while maintaining virtually the same body composition.

I am eating on average over 400 calories more per day now than I was when I began this journey and I can assure you that this is a very maintainable lifestyle, whereas eating 1555 calories was much more difficult for me to get by on…I have no earthly clue how people are able to eat 1000 calories a day.

If nothing else I hope this encourages other women (and men) to EAT.

Date:  3/14/16

Height: 5’8 3/4″

Weight: 136.3 this morning (135.1lb the first week of my Reverse Diet).

I am not bothering to include my latest weight chart in this post because in all honesty I rarely weigh myself anymore, so it wouldn’t be a very good graphic.  My clothes fit, I feel good, and I just don’t think about the scale that often at all.

Last Week of CUT Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Week 18 Macros:

Monday -Thursday & Saturday 1951 calories 220C / 135P / 59F

Friday 2161 calories 290C / 140P / 49F (Refeed day)

Sunday 1925 calories 200C / 135P / 65F (Rest day)

Week 20 Macros:

Monday -Thursday & Saturday 1991 calories 230C / 135P / 59F

Friday 2161 calories 290C / 140P / 49F (Refeed day) *I somehow forgot to increase 10C

Sunday 1965 calories 210C / 135P / 65F (Rest day)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +436 calories +105C / -5P / +4F

Friday +369 calories +100C / -10P / +1F (Refeed day.  Heaviest Lifting Day)

Sunday +403 calories +116C / -10P / +3F (Rest Day)

Wk 20 Reverse Diet Fitquestmom (ab2)

Workout Plan:

I am now on week 12 of Jessie Hilgenberg’s Muscle Building program and the focus the past few weeks has been on lighter weight / higher rep.

I’m on the lookout for my next program and am considering Amber Dodzweit’s The Total Transformation PackageKayla Itsine’s Bikini Body Guide, or I may just go back to planning my own workouts again with either the help of the Muscle and Strength Pyramids spearheaded by Eric Helms or Mind Pump’s MAPS Anabolic Program.  I plan on taking some time off at the end of this week and will figure out my next fitness move.  

I enjoy mixing it up and setting new goals for myself.  My FitQuest Team and I have a pull-up challenge going on right now thanks to one of my clients and I am joining in on the goal of working toward 5 unassisted pull-ups.  I am happy to report that last week was the first week since my bout with Rhabdo that I have not had ANY Rhabdo symptoms in my arms!!!  I am convinced that the hyperthermic conditioning (using my far infrared sauna) 3 times a week is helping, so I will be continuing that.

Comments:

Bottom line is that I am thrilled I Reverse Dieted for the past 5 months.  It isn’t an easy process because there are times when you get really hungry as your metabolism increases and have to restrain yourself from going over your macros, but the restraint is so very worth it in the end.

I am going to continue my Reverse Diet, but will no longer be documenting it on the blog.  I plan to focus on increasing my fats a bit more because I really enjoy good healthy fats and would like to see mine higher than they are right now.  I do not have a timeline as to how much longer I will Reverse Diet, rather I plan on continuing until I am completely satisfied with my macros.

This is an on-going process and could change depending upon the type of training I do (I may get into some racing or I may not….time will tell) or if my physique goals change.

Thanks for coming along on the journey.

If you are interested in my help with Reverse Dieting or any of your nutrition needs, click HERE for more information on my programs.

 

 

Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 1 of my Reverse Diet

Click HERE to see the recap of Week 2 of my Reverse Diet

Click HERE to see the recap of Week 3 & 4 of my Reverse Diet

Click HERE to see the recap of Week 5 of my Reverse Diet

Click HERE to see the recap of Week 6 of my Reverse Diet

Click HERE to see the recap of Week 7 of my Reverse Diet

Click HERE to see the recap of Week 8 of my Reverse Diet

Click HERE to see the recap of Weeks 9 & 10 of my Reverse Diet

Click HERE to see the recap of Weeks 11 & 12 of my Reverse Diet

Click HERE to see the recap of Weeks 13 & 14 of my Reverse Diet

Click HERE to see the recap of Weeks 15-17 of my Reverse Diet

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Filed under Education, Exercise, IIFYM and Macros, Nutrition, Reverse Dieting, Weight Issues, Weight Lifting

REVERSE DIET – WEEKS 15-17 RECAP & RHABDO UPDATE

Week 17 Reverse Diet FitQuest FitQuestMom (1)Week 1 11.2.15 FitQuestAt the very top you will see my Week 17 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date:  2/22/16

Height: 5’8 3/4″

Weight: 132.1 this morning (134.5 at my week 14 recap / 134.8lb at end of cut 10/26/15).

My weight has been a bit all over the place for the last three weeks.  It was as high as 137.6 and as low as 127.8.  One week I was experiencing some Rhabdo symptoms and could feel myself retaining water (137.6) and by the end of the week with rest and a ton of fluids my weight went down to 127.8.  In the midst of this I caught the flu and was out of commission for 3 full days, but I made myself eat the vast majority of my macros despite not having an appetite and I think that proved helpful in the end.

Week 15 through 17 weight chartLast Week of CUT Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Week 14-16 Macros:

Monday -Thursday & Saturday 1875 calories 200C / 145P / 55F

Friday 2085 calories 270C / 150P / 45F (Refeed day)

Sunday 1849 calories 180C / 145P / 61F (Rest day)

*I was traveling for work during week 16 and don’t generally like to do macro increases when I travel because I am not always completely in control of what I eat while out of town.  

Week 17 Macros:

Monday -Thursday & Saturday 1913 calories 215C / 135P / 57F

Friday 2123 calories 285C / 140P / 47F (Refeed day)

Sunday 1887 calories 195C / 135P / 63F (Rest day)

*I reduced my protein by 10g per day to help my kidneys since I was experiencing some Rhabdo symptoms.

Week 18 Macros:

Monday -Thursday & Saturday 1951 calories 220C / 135P / 59F

Friday 2161 calories 290C / 140P / 49F (Refeed day)

Sunday 1925 calories 200C / 135P / 65F (Rest day)

*UPDATE – I forgot to mention that I was pretty HANGRY last night before my increase today.  Please know that I am not always able to follow the plan I lay out.  My son got his driver’s permit this past Thursday evening and Friday we decided to drive to a fun candy store where I allowed my refeed for the day to get a bit out of hand! By last night I was warning my husband that I was hungry-grumpy and finally just decided to go to bed to spare everyone my mood.  In general I have been great sticking to the plan this past 17 weeks, but not always.  Overall I have been very consistent and that allows for a few slip-ups here and there. I was definitely ready for the macro increase this morning.

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +396 calories +95C / -5P / +4F

Friday +369 calories +100C / -10P / +1F (Refeed day.  Heaviest Lifting Day)

Sunday +363 calories +106C / -10P / +3F (Rest Day)

NobleAndrews_Gretchen_Tseng_FitQuestMom1Workout Plan:

While out of town I purchased a Groupon to the pilates studio I used to go to 5x per week when I lived in Orange County.  It was fun to take classes from some of my old instructors as well as instructors that were new to me.  I highly encourage you to check out fitness Groupons in any area where you will be traveling…for $50 I was able to take 5 classes!

Prior to going out of town I completed week 7 of Jessie Hilgenberg’s Muscle Building program.  Now that I am back home and over that terrible flu I am back on track with week 8.

NobleAndrews_Gretchen_178_9625 (1)Comments:

As I mentioned, I went out of town for both business (a photoshoot) and pleasure (my cousin’s baby shower).

While out of town I was not on top of my water consumption (especially during the shoot) and that is the first time that has happened since my bout with Rhabdo.  I didn’t realize just how much that would affect me.  By the time I got back home and began workouts again I was really feeling the tightness in my forearms, overall exhaustion, and unexplained weight gain in the form of water retention.  I have learned to recognize those symptoms and take it easy.  Once I realized what was going on I began drinking 1.5 gallons of water a day and did not do any upper body weight workouts.  As I mentioned, I also reduced my protein macros to give my kidney’s some extra rest and I plan to keep my protein macros where they are.

I also did some research and found that there is some compelling evidence stating that use of the far infrared sauna for hyperthermic conditioning can be helpful to Rhabdo patients.  I am lucky enough to own a far infrared sauna plan on using it as often as I can.  This morning I did a 30 minute session in it after my workout and got in a good sweat.  If you are interested in reading how the sauna can be helpful for Rhabdo patients, click HERE.

NobleAndrews_Gretchen_Tseng_fitquestmom2

I hope all of you have a great week.  Stay healthy…this flu is a nasty one!!!

______________________________

Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 1 of my Reverse Diet

Click HERE to see the recap of Week 2 of my Reverse Diet

Click HERE to see the recap of Week 3 & 4 of my Reverse Diet

Click HERE to see the recap of Week 5 of my Reverse Diet

Click HERE to see the recap of Week 6 of my Reverse Diet

Click HERE to see the recap of Week 7 of my Reverse Diet

Click HERE to see the recap of Week 8 of my Reverse Diet

Click HERE to see the recap of Week 9 & 10 of my Reverse Diet

Click HERE to see the recap of Week 11 & 12 of my Reverse Diet

Click HERE to see the recap of Week 13 & 14 of my Reverse Diet

Professional photographs by Noble Andrews

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Filed under Education, IIFYM and Macros, Nutrition, Reverse Dieting, Rhabdomyolysis, Weight Issues

REVERSE DIET – WEEK 13 & 14 RECAP

Reverse Diet wk14 FitQuestMom

Week 1 11.2.15 FitQuestAt the very top you will see my Week 14 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date:  2/1/16

Height: 5’8 3/4″

Weight: 134.5 this morning (133.2 at my week 12 recap / 134.8lb at end of cut 10/26/15).

My weight has been moving-up ever so slightly through the weeks and I am not even a little bit worried about it because I know how many factors come into play.  I have been a bit more stressed than usual lately and haven’t been sleeping as well, so I know that has a lot to do with it.  My clothes fit and I feel lean and strong, so all is good.

FitQuest Reverse Diet Weight Log 14Last Week of CUT Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Week 13 Macro INCREASE:

Monday -Thursday & Saturday 1965 calories 200C / 145P / 65F

Friday 2175 calories 270C / 150P / 55F (Refeed day)

Sunday 1939 calories 180C / 145P / 71F (Rest day)

Week 14 Macro DECREASE:

Monday -Thursday & Saturday 1875 calories 200C / 145P / 55F

Friday 2085 calories 270C / 150P / 45F (Refeed day)

Sunday 1849 calories 180C / 145P / 61F (Rest day)

*I reduced my fats by 10g every day for the last week in order to prepare for some work I will be doing this week in Ca.  Nothing drastic, just wanted to lean-out a tiny bit.  I honestly didn’t even notice the difference in my daily meals because before this week I have been having to find ways to reach my daily fat goal and that usually involved adding coconut oil to my smoothies, etc.

Week 15 Macros:

Keeping macros SAME.  I will increase my macros next week when I return from my combo work/fun trip to Ca.  I am guessing I will add 10C and 2F per day, but will evaluate that when I get home.

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +320 calories +75C / +5P / +0F

Friday +293 calories +80C / 0P / -3F (Refeed day.  Heaviest Lifting Day)

Sunday +287 calories +74C / 0P / -1F (Rest Day)

FitQuestMom Abs Balanced Grettie Wk14Workout Plan:

I just completed week 7 of Jessie Hilgenberg’s Muscle Building program and since I won’t be in town this week I have decided to switch it up a bit.  I created my own leg/Ab workout when I got down to the gym this morning and it was a nice change.  This week I will be doing pilates and when I return I think I will repeat week 7 using the same weight I used so I will be ready for the weight increases that are supposed to happen during week 8 of the program.

______________________________

Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 1 of my Reverse Diet

Click HERE to see the recap of Week 2 of my Reverse Diet

Click HERE to see the recap of Week 3 & 4 of my Reverse Diet

Click HERE to see the recap of Week 5 of my Reverse Diet

Click HERE to see the recap of Week 6 of my Reverse Diet

Click HERE to see the recap of Week 7 of my Reverse Diet

Click HERE to see the recap of Week 8 of my Reverse Diet

Click HERE to see the recap of Week 9 & 10 of my Reverse Diet

Click HERE to see the recap of Week 11 & 12 of my Reverse Diet

Click HERE to see the recap of Week 15-17 of my Reverse Diet

 

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Filed under Education, Exercise, IIFYM and Macros, Nutrition, Reverse Dieting, Weight Lifting

REVERSE DIET – WEEK 11 & 12 RECAP

Reverse Diet Wk12 FitquestmomWeek 1 11.2.15 FitQuestAt the very top you will see my Week 12 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date:  1/18/16

Height: 5’8 3/4″

Weight: 133.2 this morning (133.1 at my week 10 recap / 134.8lb at end of cut).

My weight was actually 132.4 yesterday and then we went out to eat Blaze Pizza (fit my macros…so good) and I had more sodium than usual.

My week 11 refeed was a bit larger than usual and went over my planned macros for the day, but as you can see all of that stabilized after following my normal macros the following week.  I also wasn’t as good about getting myself to sleep on time last week and that resulted in slight bloating that was fixed as soon as I had a couple good nights of rest.

Weight Chart Wk 12 Fitquestmom

Last Week of CUT Macros:

Monday -Thursday & Saturday 1555 calories 125C / 140P / 55F

Friday 1792 calories 190C / 150P / 48F (heaviest weight lifting day)

Sunday 1562 calories 106C / 145P / 62F (rest day)

Week 12 Macros:

Monday -Thursday & Saturday 1925 calories 195C / 140P / 65F

Friday 2135 calories 265C / 145P / 55F (Refeed day)

Sunday 1899 calories 175C / 140P / 71F (Rest day)

Week 13 Macro INCREASE:

Monday -Thursday & Saturday 1965 calories 200C / 145P / 65F

Friday 2175 calories 270C / 150P / 55F (Refeed day)

Sunday 1939 calories 180C / 145P / 71F (Rest day)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +410 calories +75C / +5P / +10F

Friday +383 calories +80C / 0P / +7F (Refeed day.  Heaviest Lifting Day)

Sunday +377 calories +74C / 0P / +9F (Rest Day)

Abs wk12 reverse diet fitquestmom

Workout Plan:

I am now on week 6 of Jessie Hilgenberg’s Muscle Building program and this week we changed the exercises up a bit which is fun for me because I like variety.

I was supposed to work back on Saturday (which always also involves arms), and chose to play it safe and skip the weights that day because on Thursday I pushed myself with biceps and triceps and was pretty sore.  For the first time since my Rhabdo hospitalization I actually forgot about the Rhabdo during my workout and really challenged myself.  It felt good to not worry that day, so to be cautious, when the soreness came on I didn’t lift anything that had to do arms and focused on abs and sprints instead and as a result my arms felt great by Sunday.

Comments:

Reverse dieting is an interesting experience.  I have been really satisfied with the amount of food I am able to eat and haven’t been increasing as quickly because of that.  In general this time I have made larger increases each time and as a result have been able to get myself up to a nice caloric intake quickly.  During my last reverse diet my increases were on average 5C and 1-2F per week and this time around I tended to go with 10C and 1-2F per increase.  Now I am feeling like slowing it down a bit which is why I went a few weeks with no increases.

I am also happy with where my fat macros are right now and that is why this week I decided to only increase protein and carbs.  With this latest increase I am happy with where my protein macros are and doubt I will be increasing that macro any further.

Let’s see how these new numbers go.  I am now part of the 200C club 6 out of 7 days per week.

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Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 1 of my Reverse Diet

Click HERE to see the recap of Week 2 of my Reverse Diet

Click HERE to see the recap of Week 3 & 4 of my Reverse Diet

Click HERE to see the recap of Week 5 of my Reverse Diet

Click HERE to see the recap of Week 6 of my Reverse Diet

Click HERE to see the recap of Week 7 of my Reverse Diet

Click HERE to see the recap of Week 8 of my Reverse Diet

Click HERE to see the recap of Week 9 & 10 of my Reverse Diet

Click HERE to see the recap of Week 13 & 14 of my Reverse Diet

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Filed under Education, Exercise, IIFYM and Macros, Nutrition, Reverse Dieting, Weight Lifting