Category Archives: IIFYM and Macros

April 24, 2017 · 5:13 pm

8 WEEKS TO SUMMER – WEEK 2 & 3 UPDATE – NEW DIRECTION

Week 2 Macros:

Date: 4/10/17

Height: 5’9″

Weight: 142.5 (Beginning Weight 142.2) = gain of +0.3lbs

Macros: Last Week – 130C/130P/120F (2120 cals)

_____

Week 3 Macros:

Date: 4/17/17

Height: 5’9″

Weight: 142.8 (Beginning Weight 142.2) = gain of +0.6lbs

Macros: 130C/100P/100F (1820 cals)

_____

This Morning:

Date: 4/17/17

Height: 5’9″

Weight: 142.3 (Beginning Weight 142.2) = gain of +0.1lbs

Macros: Intuitive eating

Sometimes we need to learn to recognize when all signs are pointing you toward a different path. I ask my clients to trust me when it’s time to place our focus elsewhere and I am doing the same with myself right now.

I have been in a caloric deficit for three weeks now (I cut calories by another 300 a day last week) and I literally haven’t lost any weight or seen an appreciable change in body composition…in fact I weigh more…not by much, but it’s more nonetheless. It’s no fun to be REALLY hungry and see the scale go up!

Why didn’t my body respond? There are several reasons:

I am in the middle of treatment for a candida overgrowth (and will be for several more months)
I am on week 10 of a major kitchen/family room renovation (I am cooking for the family in our laundry room)
I haven’t been sleeping well

Those are not prime conditions for going on a diet. When you are under stress your body does NOT want to drop any fat. Its funny…if I client came to me and told me that they had items 1-3 above going on in their life right now I would have told them that this wasn’t a good time to attempt a cut. Somehow I didn’t think through that one for myself.

My plan from now through the end of my candida treatment and kitchen renovations (hopefully just a few more weeks) is to eat intuitively and continue to train. I know how to eat and what to eat to best fuel my body and that is what I am going to do. Eat when I am hungry and eat until I am full. I plan on eating three square meals a day and will continue eating along the principles of the Autoimmune Paleo Diet. I have successfully reintroduced tomatoes, several seed and nightshade spices, and eggs, so those will be a part of my diet in addition to the AIP.

I am very comfortable with my current physique, so this cut wasn’t something I needed in order to feel comfortable in a swimsuit for the summer…it was more a fun way to document a cut. Fortunately I have already done so. For those of you interested in seeing what the process is like to go through a cut, click HERE.

If you would like me to help you get ready for summer, please click HERE to learn more about my programs.

2 Comments

Filed under 8 Weeks to Summer 2017, IIFYM and Macros, Nutrition

Tagged as 40 and fit, 8 weeks to 40, 8 weeks to summer, autoimmune, autoimmune protocol, balanced intake, bikini ready, candida, fit at 40, get summer ready, grapefruit seed extract, healthy diet, hormones and diet, how to get lean, hypothyroid, IIFYM, increase metabolic capacity, intuitive eating, leaning out, losing weight, macros, metabolic capacity, metabolism, nutrition consulting, Reverse Diet, Reverse Dieting

April 10, 2017 · 3:40 pm

8 WEEKS TO SUMMER – WEEK 1 RECAP

Here is where I am as of this morning:

Date: 4/3/17

Height: 5’9″

Weight: 142.5 (Beginning Weight 142.2) = gain of +0.3lbs

Macros:

Last Week – 130C/130P/120F

This Week – Same

So…you’ve gotta love going into a deficit for the week and GAINING weight. My weight actually got as high as 143.4lbs this week.

I have been battling a candida overgrowth for the past few months and have been cycling treatments. This past Monday I began using grapefruit seed extract and have been experiencing intestinal issues as a result. I am guessing this is the blame for the weight gain. You should’ve heard my stomach last night. It was so loud my husband could hear all the gurgling and wars going on in there!

I was also REALLY hungry last week. Again, I am guessing that is a result of the candida not wanting to give up. I know that I am not even close to starving on a 2000+ calorie per day day, so I know logically that it must be the candida as well as my body adjusting to all of the changes.

As for my macros, I did allow myself a refeed on Friday (I hadn’t planned on one) because I was really hungry and it felt like my body needed it. I woke-up the next morning 0.6lbs less which reinforced the fact that having the refeed was the right call. This week my plan is to keep the same macros and see what happens. I actually “feel” leaner despite the weight gain and don’t want to reduce macros at this point.

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 MY DAY 1 RECAP

1 Comment

Filed under 8 Weeks to Summer 2017, IIFYM and Macros, Nutrition

Tagged as 40 and fit, 8 weeks to 40, 8 weeks to summer, autoimmune, autoimmune protocol, balanced intake, bikini ready, candida, fit at 40, get summer ready, grapefruit seed extract, healthy diet, how to get lean, hypothyroid, IIFYM, increase metabolic capacity, leaning out, losing weight, macros, metabolic capacity, metabolism, nutrition consulting, Reverse Diet, Reverse Dieting

April 3, 2017 · 6:53 pm

8 WEEKS TO SUMMER

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

1 Comment

Filed under 8 Weeks to Summer 2017, Education, IIFYM and Macros, Nutrition, Uncategorized

Tagged as 40 and fit, 8 weeks to 40, 8 weeks to summer, autoimmune, autoimmune protocol, balanced intake, bikini ready, fit at 40, get summer ready, healthy diet, how to get lean, hypothyroid, IIFYM, increase metabolic capacity, leaning out, losing weight, macros, metabolic capacity, metabolism, nutrition consulting, Reverse Diet, Reverse Dieting

March 14, 2016 · 4:59 pm

REVERSE DIET – WEEKS 18-20 & OVERALL RECAP

Wk1 vs Wk20 Reverse Diet FitQuestmom with Stats B Above you will see a picture comparison as well as stats comparing week 1 (November 2, 2015) versus week 20 (March 14, 2016) of my Reverse Diet. As promised, I have documented this entire experience with the intention of demystifying the process as well as showing that it IS possible to significantly increase your daily caloric intake while maintaining virtually the same body composition.

I am eating on average over 400 calories more per day now than I was when I began this journey and I can assure you that this is a very maintainable lifestyle, whereas eating 1555 calories was much more difficult for me to get by on…I have no earthly clue how people are able to eat 1000 calories a day.

If nothing else I hope this encourages other women (and men) to EAT.

Date: 3/14/16

Height: 5’8 3/4″

Weight: 136.3 this morning (135.1lb the first week of my Reverse Diet).

I am not bothering to include my latest weight chart in this post because in all honesty I rarely weigh myself anymore, so it wouldn’t be a very good graphic. My clothes fit, I feel good, and I just don’t think about the scale that often at all.

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 18 Macros:

Monday -Thursday & Saturday 1951 calories 220C / 135P / 59F

Friday 2161 calories 290C / 140P / 49F (Refeed day)

Sunday 1925 calories 200C / 135P / 65F (Rest day)

Week 20 Macros:

Monday -Thursday & Saturday 1991 calories 230C / 135P / 59F

Friday 2161 calories 290C / 140P / 49F (Refeed day) *I somehow forgot to increase 10C

Sunday 1965 calories 210C / 135P / 65F (Rest day)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +436 calories +105C / -5P / +4F

Friday +369 calories +100C / -10P / +1F (Refeed day. Heaviest Lifting Day)

Sunday +403 calories +116C / -10P / +3F (Rest Day)

Wk 20 Reverse Diet Fitquestmom (ab2)

Workout Plan:

I am now on week 12 of Jessie Hilgenberg’s Muscle Building program and the focus the past few weeks has been on lighter weight / higher rep.

I’m on the lookout for my next program and am considering Amber Dodzweit’s The Total Transformation Package, Kayla Itsine’s Bikini Body Guide, or I may just go back to planning my own workouts again with either the help of the Muscle and Strength Pyramids spearheaded by Eric Helms or Mind Pump’s MAPS Anabolic Program. I plan on taking some time off at the end of this week and will figure out my next fitness move.

I enjoy mixing it up and setting new goals for myself. My FitQuest Team and I have a pull-up challenge going on right now thanks to one of my clients and I am joining in on the goal of working toward 5 unassisted pull-ups. I am happy to report that last week was the first week since my bout with Rhabdo that I have not had ANY Rhabdo symptoms in my arms!!! I am convinced that the hyperthermic conditioning (using my far infrared sauna) 3 times a week is helping, so I will be continuing that.

Comments:

Bottom line is that I am thrilled I Reverse Dieted for the past 5 months. It isn’t an easy process because there are times when you get really hungry as your metabolism increases and have to restrain yourself from going over your macros, but the restraint is so very worth it in the end.

I am going to continue my Reverse Diet, but will no longer be documenting it on the blog. I plan to focus on increasing my fats a bit more because I really enjoy good healthy fats and would like to see mine higher than they are right now. I do not have a timeline as to how much longer I will Reverse Diet, rather I plan on continuing until I am completely satisfied with my macros.

This is an on-going process and could change depending upon the type of training I do (I may get into some racing or I may not….time will tell) or if my physique goals change.

Thanks for coming along on the journey.

If you are interested in my help with Reverse Dieting or any of your nutrition needs, click HERE for more information on my programs.

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 Weeks 9 & 10 of my Reverse Diet

Click HERE to see the recap of Weeks 11 & 12 of my Reverse Diet

Click HERE to see the recap of Weeks 13 & 14 of my Reverse Diet

Click HERE to see the recap of Weeks 15-17 of my Reverse Diet

4 Comments

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

Tagged as 40 and fit, Amber Dodzweit, balanced intake, Bikini Body Guide, Eric Helms, fit at 40, fit over 30, fitness shoot, 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, Kayla Itsines, losing weight, macro, macro increase, macros, MAPS Anabolic, metabolic capacity, metabolism, Mind Pump, Muscle and Strength Pyramid, my experience with Rhabdomyolysis, nutrition consulting, pilates, Reverse Diet, Reverse Diet Log, Reverse Dieting, Rhabdo, Rhabdomyolysis, The Total Transformation Package

February 22, 2016 · 6:58 pm

REVERSE DIET – WEEKS 15-17 RECAP & RHABDO UPDATE

Week 17 Reverse Diet FitQuest FitQuestMom (1) Week 1 11.2.15 FitQuest At the very top you will see my Week 17 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date: 2/22/16

Height: 5’8 3/4″

Weight: 132.1 this morning (134.5 at my week 14 recap / 134.8lb at end of cut 10/26/15).

My weight has been a bit all over the place for the last three weeks. It was as high as 137.6 and as low as 127.8. One week I was experiencing some Rhabdo symptoms and could feel myself retaining water (137.6) and by the end of the week with rest and a ton of fluids my weight went down to 127.8. In the midst of this I caught the flu and was out of commission for 3 full days, but I made myself eat the vast majority of my macros despite not having an appetite and I think that proved helpful in the end.

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 14-16 Macros:

Monday -Thursday & Saturday 1875 calories 200C / 145P / 55F

Friday 2085 calories 270C / 150P / 45F (Refeed day)

Sunday 1849 calories 180C / 145P / 61F (Rest day)

*I was traveling for work during week 16 and don’t generally like to do macro increases when I travel because I am not always completely in control of what I eat while out of town.

Week 17 Macros:

Monday -Thursday & Saturday 1913 calories 215C / 135P / 57F

Friday 2123 calories 285C / 140P / 47F (Refeed day)

Sunday 1887 calories 195C / 135P / 63F (Rest day)

*I reduced my protein by 10g per day to help my kidneys since I was experiencing some Rhabdo symptoms.

Week 18 Macros:

Monday -Thursday & Saturday 1951 calories 220C / 135P / 59F

Friday 2161 calories 290C / 140P / 49F (Refeed day)

Sunday 1925 calories 200C / 135P / 65F (Rest day)

*UPDATE – I forgot to mention that I was pretty HANGRY last night before my increase today. Please know that I am not always able to follow the plan I lay out. My son got his driver’s permit this past Thursday evening and Friday we decided to drive to a fun candy store where I allowed my refeed for the day to get a bit out of hand! By last night I was warning my husband that I was hungry-grumpy and finally just decided to go to bed to spare everyone my mood. In general I have been great sticking to the plan this past 17 weeks, but not always. Overall I have been very consistent and that allows for a few slip-ups here and there. I was definitely ready for the macro increase this morning.

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +396 calories +95C / -5P / +4F

Friday +369 calories +100C / -10P / +1F (Refeed day. Heaviest Lifting Day)

Sunday +363 calories +106C / -10P / +3F (Rest Day)

Workout Plan:

While out of town I purchased a Groupon to the pilates studio I used to go to 5x per week when I lived in Orange County. It was fun to take classes from some of my old instructors as well as instructors that were new to me. I highly encourage you to check out fitness Groupons in any area where you will be traveling…for $50 I was able to take 5 classes!

Prior to going out of town I completed week 7 of Jessie Hilgenberg’s Muscle Building program. Now that I am back home and over that terrible flu I am back on track with week 8.

Comments:

As I mentioned, I went out of town for both business (a photoshoot) and pleasure (my cousin’s baby shower).

While out of town I was not on top of my water consumption (especially during the shoot) and that is the first time that has happened since my bout with Rhabdo. I didn’t realize just how much that would affect me. By the time I got back home and began workouts again I was really feeling the tightness in my forearms, overall exhaustion, and unexplained weight gain in the form of water retention. I have learned to recognize those symptoms and take it easy. Once I realized what was going on I began drinking 1.5 gallons of water a day and did not do any upper body weight workouts. As I mentioned, I also reduced my protein macros to give my kidney’s some extra rest and I plan to keep my protein macros where they are.

I also did some research and found that there is some compelling evidence stating that use of the far infrared sauna for hyperthermic conditioning can be helpful to Rhabdo patients. I am lucky enough to own a far infrared sauna plan on using it as often as I can. This morning I did a 30 minute session in it after my workout and got in a good sweat. If you are interested in reading how the sauna can be helpful for Rhabdo patients, click HERE.

NobleAndrews_Gretchen_Tseng_fitquestmom2

I hope all of you have a great week. Stay healthy…this flu is a nasty one!!!

______________________________