It’s been about two years since I did my first macro-based cut/diet (click HERE for details). Since then I have focused my attention on building-up my metabolic capacity as well as trying to add as much muscle as possible…easier said than done. Click HERE for details on the Reverse Diet I completed after my cut two years ago.
I thought it would be fun to do another cut and document it for all of you to show that I am now able to diet-down on much higher macros than before. My goal is not to lose much weight, but rather to lean-down a bit right in time for swimsuit season.
I am currently following the Paleo Autoimmune Protocol Diet with a few successful reintroductions added back in (eggs, tomatoes, peppers). This diet has been SUCH a big help in my attempts to control my autoimmune diseases. I have also been battling a pretty significant candida overgrowth with the help of my functional medicine practitioner. Next month I should have an update on that since I just sent my latest tests into the lab.
Here is where I was prior to my original cut back in 2015:
Date: 9/7/15
Height: 5’9″
Weight: 143.8
Macros:
Monday -Thursday & Saturday 1515 calories 120C / 135P / 55F
Friday 1736 calories 180C / 146P / 48F (heaviest weight lifting day)
Sunday 1562 calories 106C / 145P / 62F (rest day)
Here is where I am as of this morning (my weight is pretty darn similar in both pictures):
Date: 4/3/17
Height: 5’9″
Weight: 142.2
Macros:
Daily – 130C/130P/120F
As you can see my macros are pretty consistent now versus the carb cycling I did before. My current macros are also MUCH higher in fat. I find that I feel better eating higher fat and stay more satiated. I will most likely add in a refeed day, but will keep my macros as is for this first week.
It is exciting for me to see that in two years I have been able to increase my cutting macros from an average 1553 calories a day to 2120 calories a day…that’s huge. I am proud of that 567 calorie increase PER DAY!
My workouts are also less intense and shorter in duration than they used to be. I used to average 90 minutes a day 6 days a week and now I lift between 45-60 minutes 5 days a week and walk at about 3.5-4.0 mph for 45 minutes to an hour twice a week.
Feel free to let me know if you have any questions as I document this process. If you would like me to help you get ready for summer, please click HERE to learn more about my programs.
Click HERE to read about my Week 1 Recap
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