REVERSE DIET – WEEK 9 & 10 RECAP

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.

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.

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.

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

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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