Date: 10/26/15
Height: 5’8 3/4″
Weight: 134.8 (down 0.5lb from last week; 9.0lb total)
Last Week’s 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)
This Week’s Macros:
Time to increase…I’ll explain in the comments below.
Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F
Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)
Sunday 1578 calories 110C / 145P / 62F (rest day)
Workout Plan:
I am still doing Ashley Kaltwasser’s (aka AshleyKfit) Glute & Ab Program. At the end of this week I will decide if I will do the same workout one more week or if I will begin my next workout program. I just purchased Jessie Hilgenberg’s Muscle Building e-book (her e-books are $5 off now through Halloween with code NOTRICKSHERE) and am excited to begin her workouts (LOVE her).
Comments:
I planned on completing an 8 week cut (aka diet) to lean out for my 40th birthday, but I am stopping it at the end of week 7. Below is Day 1 vs. Day 50:
People always ask me how you know when to end a cut (if there isn’t a particular date or show you are working toward) and I always tell them that they will just know. I am glad I have reached the point where I do not need to achieve a certain scale weight to know I have reached my goal…I know by how I look when I see myself in the mirror, how my clothes fit, and how I feel in general. Something just told me that it was time to stop.
This was a 50 day process for me and as you can see I only dropped 9.0lbs, but I feel my physical transformation was somewhat significant.
Last year I completed a cut as well and really like the graphic below because it shows me 1 year apart (top pictures were 10/23/2014 and bottom pictures 10/20/2015) and at the SAME EXACT WEIGHT. My weight in the top pictures was 134.1 and in the bottom I weighed in at 134.2 (crazy how close those weights are).
Again, SAME WEIGHT one year apart and I think I look very different. I actually have a little bit of a booty now in the bottom pictures (hard to see due to lighting) which I worked HARD on through my Reverse Diet last year and I don’t look so “flat.” My core is a different shape for sure. These changes happened slowly, but when you are consistent with your training and your nutrition the changes do happen. Notice I said consistent, not PERFECT all the time. I had mess-ups and vacations mixed in there.
I am excited to begin my 2015 Reverse Diet and hope it is the last one I do. Last year 13-14 weeks into my Reverse Diet I decided to not track very closely and allowed myself to eat as much as I wanted to. I didn’t go crazy, but made the conscious decision to eat more than planned and allowed that to push me into a more significant caloric surplus which I consciously used in the gym to fuel HARD workouts in order to try and build more muscle; specifically my booty which was so flat once I completed my cut last year.
This year I want to approach my Reverse Diet differently and maintain my leanness while working to slowly continue to tweak my shape. I know my body well enough to know that when I Reverse Diet I continue to lean-out (because I increase my calories S-L-O-W-L-Y). If I were to increase my calories at a more rapid rate this go-around I would put on some body fat like I did last year, however my goal with this Reverse Diet is to maintain the body composition I currently have while increasing my metabolic capacity. If I lose weight during this Reverse (I did at the beginning of my last Reverse), I will simply make my next caloric increase more rapid. If I start to put on weight I will hang out at my current calories until my body stabilizes.
I plan on documenting the next 20 weeks of my Reverse Diet for you so you can follow along on the process and see what Reverse Dieting is all about. I have to admit that Reverse Dieting is fun for those of us eaters out there, but I also feel that it is important to let you know that it is NOT EASY. Many people would go so far as to say that Reverse Dieting can be much harder than dieting because your metabolism begins to rev-up and you actually get MORE hungry oftentimes than you were when you were dieting to lose fat.
When I Reverse Dieted before and my metabolism increased it was normal for me to sweat at night and get REALLY hungry by the end of the week right before it was time for my next increase. I find that when you know to expect this it is easier to deal with.
The last time I Reverse Dieted I was not carb-cycling, so I expect that my Friday Refeeds this go around will help me get through that end of the week increase in hunger.
I planned out my 20 week Reverse Diet schedule the same way I do for my clients and if all goes according to plan this will happen:
BEGINNING MACROS:
Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F
Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)
Sunday 1578 calories 110C / 145P / 62F (rest day)
ENDING MACROS:
Monday -Thursday & Saturday 2146 calories 225C / 145P / 72F
Friday 2383 calories 280C / 155P / 65F (heaviest weight lifting day)
Sunday 2129 calories 200C / 145P / 79F (rest day)
I am excited to begin this next phase of my fitness journey and even more excited to bring you along with me. Time to change to a new swimsuit for my Reverse Dieting progress pictures …I am guessing you guys are getting a little sick of the last one…imagine how you will feel after 20 weeks of the next one!
Feel free to ask me questions along the way either on the blog or through Instagram (where I am the most active as fitquestmom).
Happy Monday everyone!
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Click HERE for the Day 1 Recap
Click HERE for the Week 1 Recap
Click HERE for the Week 2 Recap
Click HERE for the Week 3 Recap
Click HERE for the Week 4 Recap
Click HERE for the Week 5 Recap
Click HERE for the Week 6 Recap
Click HERE for my Week 1 REVERSE DIETING Recap
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