At the very top you will see my Week 4 Reverse Diet progress pictures (that face! Can you tell I was tired???) as compared to Week 1 (directly below that set of pictures).
Height: 5’8 3/4″
Weight: 130.7 this morning (134.5 at my week 2 recap / 134.8lb at end of cut).
Below is my weight log for the past week and a half. I am not sure what I weighed 11/16/15 since I was in the hospital (click HERE for details). My weight was climbing prior to my admission to the hospital due to water retention and swelling (I was following my macros perfectly). It was 136.3 on Sunday 11/15/15 and that was one of the clues to me that something was up…I felt majorly bloated. I KNOW how my body reacts to macros and knew that this was weird.
As a Fitness Nutrition Specialist I know how important nutrition is to recovery which is why I continued to eat ALL of my macros while in the hospital. Despite the fact that I wasn’t training, my body was working very hard to repair the damage and that takes calories.
I did make a few alterations to my macros while in the hospital in an attempt to ease the burden on my kidneys. Each day I reduced my protein macros by 20g and increased my carb macros by 20g to make-up the difference calorically.
Despite eating all of my macros, I have list weight and that means it is time to increase and a little faster than usual.
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 3’s Macros:
Monday -Thursday & Saturday 1682 calories 145C / 145P / 58F
Friday 1919 calories 210C / 155P / 51F (heaviest weight lifting day)
Sunday 1665 calories 125C / 145P / 65F (rest day)
Week 4’s Macros (with protein and carb adjustment):
Monday -Thursday & Saturday 1682 calories 165C / 125P / 58F
Friday 1919 calories 230C / 135P / 51F (heaviest weight lifting day)
Sunday 1665 calories 145C / 125P / 65F (rest day)
This Week’s Macros:
Time to increase again...
Monday -Thursday & Saturday 1740 calories 170C / 130P / 60F
Friday 1948 calories 235C / 135P / 52F (Refeed day. Not lifting now, but keeping this higher cal day.)
Sunday 1714 calories 150C / 130P / 66F (rest day)
TOTAL MACRO INCREASES TO DATE:
Monday -Thursday & Saturday +185 calories +45C / -10P / +5F
Friday +156 calories +45C / -15P / +4F (Refeed day. Not lifting now, but keeping this higher cal day.)
Sunday +152 calories +46C / -15P / +4F (rest day)
Yesterday was the first day I went back to doing any exercise since my hospitalization and it was a nice leisurely walk. I plan on taking the next week off of weights and then SLOWLY getting back into a routine before beginning Jessie Hilgenberg’s 14 week Muscle Building e-book again.
It has been an interesting couple of weeks for sure! Never forget how important nutrition is and how much you need good nutrition when your body isn’t operating as well as it should. You may be tired, but do what you can to get the food in.
My husband has been amazing throughout this hospital / Rhabdo ordeal, but it was also one of the busiest times for work for him. I knew I didn’t have the energy to cook so I stopped in to Dickey’s BBQ here and bought meat by the pound all ready to eat. I purchased chicken breasts, a rack of ribs, and beef brisket. Was it organic and pastured? No. This is what I mean by balance…it was not the meat I would normally prepare, but it was FAR better than stopping off at a fast food restaurant. I was able to feed myself and my family the meat from Dickey’s and supplement it with a pot of rice I made as well as baby carrots, snow peas, and other veggies that didn’t even need to be cooked.
Where there’s a will there’s a way!
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 5 of my Reverse Diet
12 responses to “REVERSE DIET – WEEK 3 & 4 RECAP”
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Congrats on your weight loss. I am curious as to what your diet consists of. Being DF and GF I am finding it a bit hard menu wise. Thanks.
Thanks Debbie. Feel free to follow me on My Fitness Pal…that would allow you to look at my food diary and see exactly what I eat day to day. My username is gretchentseng
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