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.
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)
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.
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