REVERSE DIET – WEEK 11 & 12 RECAP

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.

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)

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.

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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

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