Category Archives: Weight Issues

REVERSE DIET – WEEKS 18-20 & OVERALL RECAP

Wk1 vs Wk20 Reverse Diet FitQuestmom with Stats BAbove 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 PackageKayla 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

2 Comments

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

REVERSE DIET – WEEKS 15-17 RECAP & RHABDO UPDATE

Week 17 Reverse Diet FitQuest FitQuestMom (1)Week 1 11.2.15 FitQuestAt 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.

Week 15 through 17 weight chartLast 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)

NobleAndrews_Gretchen_Tseng_FitQuestMom1Workout 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.

NobleAndrews_Gretchen_178_9625 (1)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!!!

______________________________

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 11 & 12 of my Reverse Diet

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

Professional photographs by Noble Andrews

10 Comments

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

REVERSE DIET – WEEK 9 & 10 RECAP

FitQuest Reverse Diet Wk 10

Week 1 11.2.15 FitQuest

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.

FitQuest wk 10 Reverse Weight Chart 1

FitQuest wk 10 Reverse Weight Chart 2Last 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)

IMG_5084

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.

FitQuest Skiing

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.

FitQuest Snowmobile

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

______________________________

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

5 Comments

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

REVERSE DIET – WEEK 8 RECAP

Reverse Diet Week 8 FitQuest (2)Week 1 11.2.15 FitQuestAt the very top you will see my Week 8 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date:  12/21/15

Height: 5’8 3/4″

Weight: 131.4 this morning (130.6 at my week 7 recap / 134.8lb at end of cut).

My weight went up a little this week.  I attribute the gain to some water retention from saltier than normal foods, the fact that I am working out again which means I have more water in my muscle cells, and the fact that I am constipated (TMI, but keeping it real!).

On Friday I probably went over on my refeed macros because I had some of the sugar cookies we baked and decorated as a family and I enjoyed EVERY single bite.  No guilt whatsoever.

This past week I felt like I had plenty of food and did not experience the upswing in hunger that usually comes at the end of the week when Reverse Dieting, which is why I am not going to increase my macros this week.  I feel like my body needs another week to get used to the current macros before my next increase.

Week 8 Reverse Diet Weight Chart FitQuestLast 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 8’s 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 9’s Macros (KEEPING THEM THE SAME):

Monday -Thursday & Saturday 1885 calories 195C / 130P / 65F

Friday 2095 calories 265C / 135P / 55F (Refeed day)

Sunday 1859 calories 175C / 130P / 71F (Rest day)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +347 calories +70C / -10P / +1F

Friday +303 calories +75C / -15P / +7F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday +297 calories +61C / -15P / +9F (rest day)

Reverse Diet Week 8 FitQuest (1)Workout Plan:

I lifted weights 5 days last week and it felt great!  I made sure I took it slow and kept the weights much lighter than usual and only did 3 sets of each exercise.

I re-started Jessie Hilgenberg’s Muscle Building program and am excited to be in a routine again workout-wise.

Comments:

 

Like I said it feels really good to be back in my gym.  I am being really conscious of how my body feels and not pushing it too hard.

I have really been enjoying the holidays and am excited to have my kiddos out of school for the next two weeks.

______________________________

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 9 & 10 of my Reverse Diet

6 Comments

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

REVERSE DIET – WEEK 7 RECAP

Week 7 12.14.15 Reverse Diet FitquestmomWeek 1 11.2.15 FitQuestAt the very top you will see my Week 7 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

Date:  12/14/15

Height: 5’8 3/4″

Weight: 130.6 this morning (127.4 at my week 6 recap / 134.8lb at end of cut).

My weight has normalized more this week.  We had Thai food last night, so I don;t feel like 130.6 isn’t my true weight…there is a bit of water retention going on from the meal.  I am definitely lacking the muscle tone I had before, but that will come back now that I am working out again.  I explain below that I finally had my hunger return and I discuss how I added in some extra food as my body felt it needed it.

This week I will be back to following the plan with increased macros and my refeed on my normally specified day (Friday).

Week 7Last 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 7’s Macros:

Monday -Thursday & Saturday 1836 calories 185C / 130P / 64F

Friday 2046 calories 255C / 135P / 54F (Refeed day)

  • Ended-up eating a bunch on Tuesday because I was FINALLY hungry.  Used that as my refeed day and skipped the scheduled Friday refeed.
  • Also was very hungry Saturday night and ate my normal macros + 1 homemade protein bar which put me 219cal/16C/14P/11F over.

Sunday 1810 calories 165C / 130P / 70F (Rest day)

Week 8’s 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)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +347 calories +70C / -10P / +1F

Friday +303 calories +75C / -15P / +7F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday +297 calories +61C / -15P / +9F (rest day)

Week 7 12.14.15 Reverse Diet Fitquestmom (1)Workout Plan:

I finished all of my antibiotics and am hoping for a return to normalcy this week.

I am RE-STARTING Jessie Hilgenberg’s Muscle Building program and will adjust my weights to my current level.  I lost A LOT of muscle throughout all of this (my booty is so much smaller now and my abs are less defined) and am excited to work on putting it back.  It is always fun to have new goals.

It has been a month since I have done regular workouts, so it is totally normal that I would lose some definition.

The increased food from my Reverse Diet should do a great job fueling awesome workouts.

Comments:

We had a great week as a family.  The kids and I worked on holiday baking in our PJs while my husband got the decorations down (I am so behind) and my daughter performed in the nutcracker.

fitquestmom holiday bakingWe also went to the MythBusters show and that was a lot of fun!  Jaime H. came and sat right behind us during the show which was exciting for the kids.

Week 7 Mythbusters FitQuestmomHere’s to a great 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 8 of my Reverse Diet

9 Comments

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

REVERSE DIET – WEEK 6 RECAP

Week 6 Collage Reverse Diet FitquestmomWeek 1 11.2.15 FitQuestAt the very top you will see my Week 6 Reverse Diet progress pictures (nice tan, huh?) as compared to Week 1 (directly below that set of pictures).

Date:  12/7/15

Height: 5’8 3/4″

Weight: 127.4 this morning (129.4 at my week 5 recap / 134.8lb at end of cut).

Gosh darn-it, my weight is down.  When I got back from Mexico I was 129.6 and then…I was back in the ER on Saturday for an IV and another slew of tests.  The good news is that my Serum CK is now 68 and totally normal, so I am over the Rhabdo, but I now have a kidney infection and another infection (It’s a girl thing…awesome).  I hate taking antibiotics and try to do everything I can to stay off of them, but I am sure glad they exist when I truly NEED them and this is one of those times.

I definitely do not want to lose any more weight, which is why I have increased my calories at a faster rate than I usually do…again.

Week 6Last 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 6’s Macros:

Monday -Thursday & Saturday 1778 calories 175C / 130P / 62F

Friday 1986 calories 240C / 135P / 54F (Refeed day)

Sunday 1752 calories 155C / 130P / 68F (Rest day)

Week 7’s Macros:

Monday -Thursday & Saturday 1836 calories 185C / 130P / 64F

Friday 2046 calories 255C / 135P / 54F (Refeed day)

Sunday 1810 calories 165C / 130P / 70F (Rest day)

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +281 calories +60C / -10P / +9F

Friday +254 calories +65C / -15P / +6F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday +248 calories +61C / -15P / +8F (rest day)

Week 6 12.7.15 reverse Diet Fitquestmom (1)Workout Plan:

I was able to workout at our resort gym 4 of the days when we were in Mexico.  I took it REALLY easy and did about 30 minutes of walking at an incline and followed that by 30 minutes of light weights or band work.  Nothing strenuous.

I will not be working out until I am well.

Comments:

We had a great time in Cabo, Mexico.  It was fun for my husband and I to go on vacation with just the two of us (though I LOVE going on vacation with our kiddos).  He had some great rounds of golf and I was able to relax.

Mexico Cabo Reverse Diet Fitquestmom (2)I even managed to win a jump rope contest!  I won a round of margaritas for our table, so that was fun.  The man pictured with me won the push-up contest.  You’ve gotta love the fact that the oldest woman (me) and the oldest man (him) won both competitions!!!

The day before we left I went on a long walk on the beach and that was just what I needed.  You can’t take the California out of the girl…the beach will always have a huge place in my heart.

Mexico Cabo Reverse Diet Fitquestmom (1)

Now we are home and I am ready to let these two antibiotics keep doing their thing.  I think I am about DONE being sick.  Hopefully I just got it all out of the way for a very long time.

______________________________

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 7 of my Reverse Diet

10 Comments

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

REVERSE DIET – WEEK 5 RECAP

Reverse Diet Week 5 FitQuestMomWeek 1 11.2.15 FitQuestAt the very top you will see my Week 5 Reverse Diet progress pictures as compared to Week 1 (directly below that set of pictures).

My weekly update is coming to you a bit early because my schedule next week may not permit my normal Monday check-in.

Date:  11/28/15

Height: 5’8 3/4″

Weight: 129.4 this morning (130.7 at my week 4 recap / 134.8lb at end of cut).

Below is my weight log for the past week and a half.  Despite adding calories in on Monday I continued to lose weight each and every day, so I added in MORE calories on Thursday…that’s two increases this past week (Monday and Thursday).  Thankfully my increase on Thursday and my refeed yesterday resulted in me not losing any more weight this morning.

I definitely do not want to lose any more weight, which is why I keep increasing my calories.

Week 5 weight Reverse Diet

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 4’s Macros:

Monday -Thursday & Saturday 1682 calories 165C / 125P / 58F

Friday 1919 calories 230C / 135P / 51F (heaviest weight lifting day)

Sunday 1665 calories 145C / 125P / 65F (rest day)

Week 5’s Macros (Monday’s Increase):

Monday -Thursday & Saturday 1740 calories 170C / 130P / 60F

Friday 1948 calories 235C / 135P / 52F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday 1714 calories 150C / 130P / 66F (rest day)

Week 5’s Macros (Thursday’s Increase):

Monday -Thursday & Saturday 1778 calories 175C / 130P / 62F

Friday 1986 calories 240C / 135P / 54F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday 1752 calories 155C / 130P / 68F (rest day)

NEXT Week’s Macros:

If I continue to lose weight this coming week I will do ANOTHER increase on Monday.  I may not have access to a scale for the next week, so I will have to go by how I feel and how my clothes are fitting.

TOTAL MACRO INCREASES TO DATE:

Monday -Thursday & Saturday +223 calories +50C / -10P / +7F

Friday +194 calories +50C / -15P / +6F (Refeed day.  Not lifting now, but keeping this higher cal day.)

Sunday +190 calories +51C / -15P / +6F (rest day)

Week 5 Abs Reverse Diet FitQuest Balanced Grettie (1)Workout Plan:

I have been staying active by doing a lot of cooking and having people in town, but haven’t technically exercised since my walk last weekend.  This coming week I MAY do some light weight training depending upon how I feel, but I do plan on doing at least 5 days of some easy cardio.

My body has been getting very stiff from the lack of exercise.

Comments:

This was a wonderful holiday week for me.  ALL of my immediate family came and stayed at my house (15 of us) and it was so nice to be together.  My kiddos and their cousins have so much fun together.  Earlier in the week I cooked a Chinese meal for everyone and it was so yummy.  When it is just the four of us I usually only cook 1 dish, so it is nice to be able to do a banquet and get a taste of many different dishes when there are a lot of people around.

Chinese Food Prep (2) Chinese Food Prep (1)

Our Thanksgiving was another great feast with ham, and two different turkeys.  One turkey was brined and smoked and the other was brined, cooked sous vide, and then fried (OMG!!!).

Thanksgiving FitQuestMomI am feeling better each day and look forward to another week of healing.

______________________________

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 6 of my Reverse Diet

11 Comments

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

REVERSE DIET – WEEK 1 RECAP & How to Log Restaurant Meals

Week 1 11.2.15 FitQuest

FitQuestMom Day 50 Collage Blog 10.26.15At the very top you will see my Week 1 Reverse Diet progress pictures (I thought I’d change-up my swimsuit for the Reverse Diet series) as compared to the end of my 7 week cut (directly below that set of pictures).

Date:  11/02/15

Height: 5’8 3/4″

Weight: 135.1 (134.8lb at end of cut;  This is not really a true indicator of my current weight…it’s water retention).  I had lunch at my favorite Mediterranean restaurant (gyro salad) yesterday and that salad is much saltier than what I typically eat on a daily basis.  I also had a salty dinner.  Below is my weight log for the past week.

Reverse Week 1 Weight Log

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)

Last Week’s Macros:

Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F

Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)

Sunday 1578 calories 110C / 145P / 62F (rest day)

This Week’s Macros:

Time to increase again...

Monday -Thursday & Saturday 1624 calories 135C / 145P / 56F

Friday 1861 calories 200C / 155P / 48F (heaviest weight lifting day)

Sunday 1607 calories 115C / 145P / 63F (rest day)

Workout Plan:

This week is not going to be my typical kind of week when it comes to workouts.  Today I did the Ashley Kaltwasser Glute & Ab Program workout I have done for the last 4 weeks, but lighter and higher rep.  I have been a bit exhausted for the past few days, so I am taking it a little easier and doing a de-load of sorts.

I also have a colonoscopy scheduled for Wednesday and have to do the prep for that all day tomorrow which basically means I can’t eat anything solid and have to give myself diarrhea for the day (awesome, right?).  I have a family history of diverticulitis and my mom has had polyps removed, so my doctor wants to take precautionary measures and start screening me.  WELCOME TO 40!!!

Having never gone through the procedure before, I plan on waking up tomorrow and working out before my prep begins, but I am guessing I won’t have much energy for my typical workout the next day so I am just going to play it by ear this week and do what I feel like in the gym each day.

NEXT week I will begin the 14 week program I purchased which is Jessie Hilgenberg’s Muscle Building e-book.  I always get excited to begin a new program.

Comments:

As you can see I maintained the leanness from my cut this week and if anything I think my physique may be a little bit leaner which makes sense because when accounting for water retention I actually lost weight this week.  I considered adding in MORE macros than typical this week because of the weight loss, but ultimately decided not to since my workouts will not be nearly as intense this week and I plan on taking it easier than I normally would do to the colonoscopy and my level of fatigue.

______________________________

I had a great week last week.  It’s always fun to begin a Reverse Diet and shift your focus from fat loss to maintenance and increasing calories.  Friday we went out with my my Boise besties and our husbands for a nice night at the gorgeous new Chateau de Fleurs to celebrate my 4oth a little early (great excuse to buy a new dress! Goldendoodle photobomb by Russell).

Gretchen Tseng FitQuest FitQuestMom

When I looked at the menu ahead of time (I always do that to plan my macros) I was so excited to see that they had monkfish on the menu.  As a child I would always ask my mom to make either monkfish or flank steak (which I made last night) for my birthday dinner.  I hadn’t had it in YEARS and it was just as good as I remembered it.

Gretchen Tseng FitQuest and friends

I know a lot of people struggle with eating out and how to track macros for a meal, so I thought I’d let you know how I tracked this particular meal.  I decided to start with the Garden Greens Salad.  The description read, “Mixed green salad with Château dressing.”  I looked up a garden salad w/o dressing or croutons in MFP and found one from the Dominos chain for 70cals/3.5F/5C/4P.  I then looked-up Balsamic Dressing and logged 2Tbs of Panera’s Balsamin Vinaigrette at 90cal/8F/6C/0P.

The monkfish dish description read, “Monkfish Provençal –  Monkfish sautéed with seasonal ratatouille and finished with a white wine and tomato reduction. Served with a turmeric and ginger basmati rice.”  I always assume that restaurant proteins range between 4-5oz and decided to log 5oz. of monkfish (cooked dry heat) at 137cal/2.8F/0C/26.3P.  I assumed the ratatouille would be about 1cup and chose a homemade version from MFP at 40cal/1F/6C/1P.  I also assumed the basmati rice would be around 1cup and looked up “ginger basmati rice” in MFP and found an entry titled “cooked basmati rice w. ginger” so I decided to log that 205cal/0.4F/44.5C/4.2P.  Lastly, restaurant meals tend to be higher in fat than what I cook at home, so I decided to add 3 tsp of olive oil to my dinner macros at 119cal/1.35F/0C/0P for a grand total meal macro count of 662cal/29F/62C/35P.

The dessert menu looked great, but I have been waiting 8 weeks for frozen yogurt so we all loaded up in our nice clothes and hit Aspen Leaf at 10:15pm for 13oz of frozen yogurt with chocolate sprinkles.  Those of you who have been following me for a while know how CrAzY my froyos used to be LOADED with candy and piled crazy high.  Abstaining for 8 weeks brought me back to a place where I truly didn’t even want to do that.  I really really enjoyed my froyo with just chocolate sprinkles (my husband was shocked!).

All macros accounted for and all thoroughly enjoyed.  I really want to do this Reverse Diet right and feel like I am finally in such a good place when it comes to my relationship with food…the best gift I could give myself at 40 years old.

Have a great week everyone!

______________________________

Click HERE to see the weekly logs of my 8 Weeks to 40 Cut

Click HERE to see the recap of Week 2 of my Reverse Diet

 

12 Comments

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

HOW TO LOG ALCOHOL FOR IIFYM

Alcohol tends to confuse so many people when it comes to IIFYM.  How the heck do you log it?  When you look-up alcoholic beverages in My Fitness Pal or My Macros+ it will pull-up an entry with calories, but no fat, very few (if any) carbs, and no protein…awesome…we can have virtually unlimited amounts, right?  Wrong.

You all know better than to think alcohol washes through our bodies like water.  While it would be MUCH easier to reach your goals without drinking, that just isn’t realistic for most people.  A big part of IIFYM and what I teach my clients is how to live a normal life while at the same time reaching / maintaining their goal body and most people like to drink from time to time.

There are a few different options when it comes to logging alcohol and fitting it into your day.  You have the choice to either log it as carbohydrate, fat, or a mixture of the two.  I recommend you take a few minutes and sit down with your food app so you can manually add in the alcohol you typically like to drink.  Once you have done that you will already have it available to you to just pull-up and log when making plans for your night out.  Yes, I do recommend you PRE-PLAN how many drinks you will be having because we all know that once you start drinking your judgement can go out the window and having a plan ahead of time is a much better way to ensure you successfully stick to your macros.

The macros you have available to you will determine whether you log your drinks as carbs, fats, or a mixture of the two and in order to be ready for that I recommend you manually add all three options for each alcohol you typically drink…that way each time you go out you can easily select drinks and fit them in based upon the macros you have available to you that particular day.  For example, if you plan on having a steak that night you probably will not want to log your drink as fats (the steak will be using those), but if you plan on eating fish you will probably have extra room in your fats and can log your alcohol as fats.

Now for the actual calculations:

Your body treats alcohol like fats (9 cals) and carbs (4 cals).  To reiterate, when recording alcohol in MFP or My Macros+you have the choice of recording it as fats, carbs, or a mixture of both.  Here are some examples:

Red Wine – 5 oz.

  • 5oz. red wine = 129 calories
  • 129 / 4 = 32g carb
  • 129 / 9 = 14g fat
  • You could decide to record it ½ and ½ as 16g carb and 7g fat

White Wine – 5 oz.

  • 5oz. white wine = 121 calories
  • 121 / 4 = 30g carb
  • 121 / 9 = 13g fat
  • You could decide to record it ½ and ½ as 15g carb and 6.5g fat

Champagne – 5oz.

  • 5oz. champagne – 98cal
  • 98 / 4 = 24.5g carb
  • 98 / 9 = 11g fat
  • You could decide to record it ½ and ½ as 12g carb and 5.5g fat

Vodka – 90 proof 1.5 oz.

  • 1 shot = 110 cals
  • 110 / 4 = 28g carb
  • 110 / 9 = 12g fat
  • You could decide to record it ½ and ½ as 14g carb and 6g fat

Tequila – Petron 1.5 oz.

  • 1 shot = 105 cals
  • 105 / 4 = 26g carb
  • 105 / 9 = 11.7g fat
  • You could decide to record it ½ and ½ as 13g carb and 5.8g fat

Bud Light – 12 oz.

  • 1 beer = 110 cals
  • 110 / 4 = 28g carb
  • 110 / 9 = 12g fat
  • You could decide to record it ½ and ½ as 14g carb and 6g fat

Hopefully that helps clear-up the “how” when it comes to logging alcohol.  Now that you know the formula you can apply it to all different types of alcoholic drinks.  You will quickly figure out your go-tos as there are some drinks that are clearly a lot more macro friendly than others.

I’ll leave you with a link to a macro friendly margarita that the Ledbetter Team has made popular and may become your go-to…click HERE for that recipe (It’s the second recipe).

Leave a comment

Filed under Alcohol, Education, IIFYM and Macros, My Fitness Pal, Nutrition, Weight Issues

8 Weeks to 40 – Week 7 Recap & Change of Plans

FitQuestMom Abs Day 50 10.26.15 Wk7

Date:  10/26/15

Height: 5’8 3/4″

Weight: 134.8 (down 0.5lb from last week; 9.0lb total)

Last Week’s 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)

This Week’s Macros:

Time to increase…I’ll explain in the comments below.

Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F

Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)

Sunday 1578 calories 110C / 145P / 62F (rest day)

Workout Plan:

I am still doing Ashley Kaltwasser’s (aka AshleyKfit) Glute & Ab Program.  At the end of this week I will decide if I will do the same workout one more week or if I will begin my next workout program.  I just purchased Jessie Hilgenberg’s Muscle Building e-book (her e-books are $5 off now through Halloween with code NOTRICKSHERE) and am excited to begin her workouts (LOVE her).

Comments:

I planned on completing an 8 week cut (aka diet) to lean out for my 40th birthday, but I am stopping it at the end of week 7.  Below is Day 1 vs. Day 50:

Gretchen Tseng FitQuestMom 8 Weeks to 40 years old

FitQuestMom Day 50 Collage Blog 10.26.15

People always ask me how you know when to end a cut (if there isn’t a particular date or show you are working toward) and I always tell them that they will just know.  I am glad I have reached the point where I do not need to achieve a certain scale weight to know I have reached my goal…I know by how I look when I see myself in the mirror, how my clothes fit, and how I feel in general.  Something just told me that it was time to stop.

This was a 50 day process for me and as you can see I only dropped 9.0lbs, but I feel my physical transformation was somewhat significant.

Last year I completed a cut as well and really like the graphic below because it shows me 1 year apart (top pictures were 10/23/2014 and bottom pictures 10/20/2015) and at the SAME EXACT WEIGHT. My weight in the top pictures was 134.1 and in the bottom I weighed in at 134.2 (crazy how close those weights are).

FitQuestMom before and after 10.23.14 vs. 10.20.15

Again, SAME WEIGHT one year apart and I think I look very different. I actually have a little bit of a booty now in the bottom pictures (hard to see due to lighting) which I worked HARD on through my Reverse Diet last year and I don’t look so “flat.” My core is a different shape for sure.  These changes happened slowly, but when you are consistent with your training and your nutrition the changes do happen. Notice I said consistent, not PERFECT all the time. I had mess-ups and vacations mixed in there.

I am excited to begin my 2015 Reverse Diet and hope it is the last one I do.  Last year 13-14 weeks into my Reverse Diet I decided to not track very closely and allowed myself to eat as much as I wanted to.  I didn’t go crazy, but made the conscious decision to eat more than planned and allowed that to push me into a more significant caloric surplus which I consciously used in the gym to fuel HARD workouts in order to try and build more muscle; specifically my booty which was so flat once I completed my cut last year.

This year I want to approach my Reverse Diet differently and maintain my leanness while working to slowly continue to tweak my shape.  I know my body well enough to know that when I Reverse Diet I continue to lean-out (because I increase my calories S-L-O-W-L-Y).  If I were to increase my calories at a more rapid rate this go-around I would put on some body fat like I did last year, however my goal with this Reverse Diet is to maintain the body composition I currently have while increasing my metabolic capacity.  If I lose weight during this Reverse (I did at the beginning of my last Reverse), I will simply make my next caloric increase more rapid.  If I start to put on weight I will hang out at my current calories until my body stabilizes.

I plan on documenting the next 20 weeks of my Reverse Diet for you so you can follow along on the process and see what Reverse Dieting is all about.  I have to admit that Reverse Dieting is fun for those of us eaters out there, but I also feel that it is important to let you know that it is NOT EASY.  Many people would go so far as to say that Reverse Dieting can be much harder than dieting because your metabolism begins to rev-up and you actually get MORE hungry oftentimes than you were when you were dieting to lose fat.

When I Reverse Dieted before and my metabolism increased it was normal for me to sweat at night and get REALLY hungry by the end of the week right before it was time for my next increase.  I find that when you know to expect this it is easier to deal with.

The last time I Reverse Dieted I was not carb-cycling, so I expect that my Friday Refeeds this go around will help me get through that end of the week increase in hunger.

I planned out my 20 week Reverse Diet schedule the same way I do for my clients and if all goes according to plan this will happen:

BEGINNING MACROS:

Monday -Thursday & Saturday 1595 calories 130C / 145P / 55F

Friday 1832 calories 195C / 155P / 48F (heaviest weight lifting day)

Sunday 1578 calories 110C / 145P / 62F (rest day)

ENDING MACROS:

Monday -Thursday & Saturday 2146 calories 225C / 145P / 72F

Friday 2383 calories 280C / 155P / 65F (heaviest weight lifting day)

Sunday 2129 calories 200C / 145P / 79F (rest day)

I am excited to begin this next phase of my fitness journey and even more excited to bring you along with me.  Time to change to a new swimsuit for my Reverse Dieting progress pictures …I am guessing you guys are getting a little sick of the last one…imagine how you will feel after 20 weeks of the next one!

Feel free to ask me questions along the way either on the blog or through Instagram (where I am the most active as fitquestmom).

Happy Monday everyone!

______________________________

Click HERE for the Day 1 Recap

Click HERE for the Week 1 Recap

Click HERE for the Week 2 Recap

Click HERE for the Week 3 Recap

Click HERE for the Week 4 Recap

Click HERE for the Week 5 Recap

Click HERE for the Week 6 Recap

Click HERE for my Week 1 REVERSE DIETING Recap

1 Comment

Filed under 8 Weeks to 40, Education, Exercise, IIFYM and Macros, Nutrition, Weight Issues, Weight Lifting