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).
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.
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)
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.
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