Monthly Archives: January 2016

January 18, 2016 · 5:40 pm

REVERSE DIET – WEEK 11 & 12 RECAP

Reverse Diet Wk12 Fitquestmom Week 1 11.2.15 FitQuest At 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.

______________________________

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

3 Comments

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

Tagged as 40 and fit, balanced intake, fit at 40, fit over 30, how to get lean, how to increase macros, How to reverse diet, IIFYM, increase metabolic capacity, Jessie Girls, Jessie Hilgenberg, Jessie Hilgenberg's Muscle Building program, losing weight, macro, macro increase, macros, metabolic capacity, metabolism, nutrition consulting, Reverse Diet, Reverse Diet Log, Reverse Dieting

January 12, 2016 · 8:45 pm

Cauliflower Oats

One of my nutrition clients was just mentioning how much she loves the cauliflower oats I posted about on my Instagram page and thought I would share it with all of you. I know it sounds weird, but you really don’t taste the cauliflower at all and it majorly ups the volume! I also like to mix riced cauliflower (HERE’s how to make it…you can also buy it at Trader Joe’s) in with rice because again, it ups the volume you get to eat and you primarily taste the rice.

You can use different amounts based upon the macros you have available to you, but here is an example of how I like it:

INGREDIENTS

1/2c oats

1 1/2c water

2/3c riced cauliflower (I put it in raw)

1/3-1/2c egg whites (optional, but a great way to get more protein in)

Toppings: Nut butter (Crazy Richards is my favorite*, fruit, shredded coconut, raisins, dried fruit, OR go the savory route and top with veggies and protein, hot sauce, etc.

METHOD

Cook the oats, water, and cauliflower on the stove over medium/high heat until it comes to a boil. Once boiling, reduce the heat to low and cook until your desired level of thickness.

Whisk in the egg whites and cook for another minute. Turn off the heat, put the lid on, and let it sit on the stove until you are ready to eat it.

Oftentimes I will make the oats at lunchtime and then will leave them on the stove with the lid on and not eat them until after dinner.

If you know you won’t be eating them for a long time, obviously store the cauli-oats in the fridge.

* Get 10% off your Crazy Richard’s order with code: FITQUESTMOM

1 Comment

Filed under Breakfast, Dessert, Gluten Free, Grains, IIFYM and Macros, Nutrition, Quick, Recipe Redux, Recipes, Vegan, Vegetarian

Tagged as cauliflower, cauliflower oatmeal, cauliflower oats, cauliflower oats recipe, crazy richards, crazy richards discount code, Crazy Richards Peanut Butter, how to make cauliflower oats, IIFYM, macros, oatmeal, volume foods

January 4, 2016 · 5:57 pm

REVERSE DIET – WEEK 9 & 10 RECAP

FitQuest Reverse Diet Wk 10

Week 1 11.2.15 FitQuest

At the very top you will see my Week 10 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date: 1/04/16

Height: 5’8 3/4″

Weight: 133.1 this morning (131.4 at my week 8 recap / 134.8lb at end of cut).

As you can see I was 131.1 yesterday morning and I know I didn’t gain 2 pounds overnight. I usually have my weekly refeed on Fridays, but since I was at the mountains I wasn’t able to do my heavy leg day until Saturday, so I had my refeed then. Generally my weight goes up two days after my refeed and that is what you see with my weight this morning.

I kept my macros fairly stable throughout the holidays and had a few extra indulgences, so I did not increase them for the last two weeks. I am now feeling like it is time for another increase since the holidays are over and I will have more control over my meals in general. Lately I have been craving more protein and that is why I chose to focus on protein for my increases this week.

FitQuest wk 10 Reverse Weight Chart 1

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 9 Macros:

Monday -Thursday & Saturday 1885 calories 195C / 130P / 65F

Friday 2095 calories 265C / 135P / 55F (Refeed day)

Sunday 1859 calories 175C / 130P / 71F (Rest day)

Week 10 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)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +370 calories +70C / 0P / +10F

Friday +343 calories +75C / -5P / +7F (Refeed day. Not lifting now, but keeping this higher cal day.)

Sunday +337 calories +69C / -5P / +9F (rest day)

Workout Plan:

I feel like I am finally back to a normal lifting routine where I can challenge myself. I still have to be careful with my arms and can tell when I need to dial it back, but my strength is definitely coming back and that is so much fun. I am on week 4 of Jessie Hilgenberg’s Muscle Building program and am really enjoying it.

Comments:

My family and I had a really fun Winter Break and it was sad to see the kiddos go back to school this morning.

FitQuest Skiing

We were able to find some time to ski and sled and then my husband and I got to take a little friends get-away while my kids spent some time with family. I had never really been snowmobiling or snowshoeing before and had a lot of fun. I managed to snowshoe for 2 hours by myself on New Years Day and really got a lot out of it…I was able to spend some time alone thinking about my goals for 2016.

FitQuest Snowmobile [wpvideo LyBTskdq]

Happy New Year to all of you and may 2016 be an amazing year for you filled with growth and happiness!