Here you go guys. This is my all-time favorite recipe I have ever created. I would like to introduce you to the PERFECT Dark Chocolate Protein Mug Cake! It's moist, it's rich, and it tastes like it is so bad for you... but check out those macros. You will probably need to pinch yourself after taking a bite to make sure you are not having the best dream ever. :P

I've spent the last year perfecting this recipe--adding things, taking things out, tweaking amounts, etc. I have found that this is straight up the BEST mug cake I have ever tasted. I bet you'll agree!

Dark Chocolate Protein Mug Cake Perfection
185 kcal -- 3F / 28C / 12P (…and 11g fiber!!)

Directions:
1. Put all dry ingredients in a bowl (pudding mix, whey, coconut flour, cocoa powder, baking powder, stevia) and stir.
2. Mix in mashed banana and egg whites. Add water to desired consistency and mix (brownie batter consistency is what I like).
3. Spray a mug or bowl with pam and put the chocolate cake batter in.
4. Microwave for 2 minutes.
5. Take it out of the microwave (be careful because it's HOT!), place a plate on top of mug/bowl, and flip it upside down!

Top with ice cream, dark chocolate dreams, chocolate chips, peanut butter, marshmallow fluff, whip cream… the possibilities are endless. I personally love to mix chocolate PB2, stevia, and a little hot water together and pour it over the cake. That makes it super moist and amazeballs. It lit-ch-rally tastes like a dream come true. :P 

Enjoy! <3 

- C

The  Metabolism Rehabilitation Guide is UP!

I'm sure it is a work in progress, but I did my best to make it short and to the point. :)

Please check it out and share it with anyone you know who may have a slow metabolism or eating disorder! My goal is to help as many people as possible to be able to eat more without weight gain--ultimately increasing quality of life. I'm just a normal girl who had an eating disorder and decided to do some truth searching. I am still pretty shocked with what I found and "experimented" myself... I hope to help people who are out there struggling as I once did.

Please share this. I think the world needs to know about Metab Rehab!

- C

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
8.27.14            111.5                    16.4                117                     181              38           1,534 (+58)
8.20.14            111.5                    15.7                117                     171              36           1,476 (+58)**
8.13.14            110                        16.0               117                     161              34           1,418 (+58)
8.6.14              110                        15.7               117                     151              32           1,360 (+58) 
7.30.14            109.5                    15.5                117                     141              30           1,302 (+58)
7.23.14            110.5                    15.7                117                     131              28           1, 244 (+18)
7.16.14            109                        15.0               117                     131              26           1,226 (+58)
7.9.14              109                        14.9               117                     121              24           1,168 (+49)
7.2.14              110                        15.6               117                     111              23           1,119 (+49)
6.25.14            110.5                     15.4               117                     101              22           1,070 (+40)
6.18.14            110                        16.1               117                      91               22           1,030 (+43)
6.11.14            112.5                     16.8               117                      81               20           987 (+40)*
START                                                                   117                      77               19            947

Super interesting stuff. I came back from vacation having gained 2 lbs and have already lost 1 lb in 2 days from eating last week's 117/171/36 macros. Remember, last week's stats were based off of an AVERAGE of pre and post vaycay BF% and weight. Therefore, since I am losing weight eating last week's macros, I will continue to add in 10C and 2F this week. I think eating a little more on vacation possibly raised my metabolic rate more than usual. That is pure speculation, but it would explain why I am now losing weight on last week's macros. And that's a beautiful thing!! :)

Now I am over 1,500 calories! On this day three months ago, I was eating less than 1000 calories. Before that, I was eating 700 calories a day for 6 years straight. It still feels like a dream come true.

I will definitely keep an eye on my BF% as it seems to be slowly increasing. That's just how it goes with a reverse diet and I'm cool with it. I will be able to easily cut off any "fluff" once I get my calories crazy high. Dieting at that point will be like a pre-reverse diet binge ;P! Seriously, it's insane! I just FEEL so amazing right now. I have so much energy, I have confidence in who I am, and for the first time in my life I can honestly say that I love myself exactly how God made me--heart, soul, mind and body. That is what defines me, not a number on a scale or body fat percentage. It's such a liberating state of being.

Today may be a double-posting day as I will attempt to get my "Metab Rehab" section up for ya! My goal with this little guide is to help as many people as I can to rehabilitate their metabolisms--to eat a ton more and not gain weight! So… BRB. ;)

- C

I had a little down time this past week on vacation, so I decided to chart out my reverse diet data so far (and also because I am a nerd, lets get real). Pretty freaking cool. As you can see, as calories increase at a slow and steady linear rate, weight and body fat remain the same. This looks very similar to a hypothetical chart proposed by Dr. Layne Norton in his video on Reverse Dieting, which is exactly what I hoped and hypothesized would happen.

I will continue to update this graph as I progress with my reverse diet in the months to come. I expect that the weight and body fat line may rise SLIGHTLY towards the end while the calories slope will begin to level off to an eventual flat line. In other words, when my body fat and weight finally begin to increase, I will be adding in calories at a slower rate. I'd love for the calories line to continue increasing at a steady rate and my weight and body fat lines to stay the exact same for a looooong time, but we will have to wait and see. I'm so curious to see how many calories my body can handle. I will most likely do a "mini cut" after this reverse diet, followed by another cycle of reverse and mini cut with the goal of maxing out my metabolism while staying relatively lean. Ultimately, I'd love to be pretty ripped year round by having a high metabolic rate so that "dieting" for me would be eating like 1800-2000 calories/day or something crazy. 

To break down my ultimate goal into one simple equation: Lean physique + ice cream = happy Cait :)

Now onto this weeks stats...

In case you missed a few posts back, I had a 10-day family vacation and just got back to Nashville last night. There was no way to take measurements as I usually do on Wednesday, so I decided to take them right before and right after (this morning) and average the two for week 11 data. There was no gym access, so I brought free weights and a resistance band and just tried my best. It was definitely not up to par with my typical training, but oh well. I was a human on vacation with my family, and I loved every moment! I was over on my macros some, as evidenced by the 2 lbs that I gained. It could have been worse and I am actually pretty damn proud of myself for sticking to it as hardcore as I did. So I will not beat myself up and I will NOT starve myself to get back down two pounds. I will simply tell you like it is when things like this happen and continue on with the Macro Experiment. In fact, I will utilize those extra vacation carbs to kill it in the gym this week. ;) I will also be taking measurements in two days (this Wednesday) and I expect my weight to still be slightly above the usual 110, but hopefully that will come back down a bit after my body settles into its routine. So here is all the data thus far:

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
8.20.14            111.5                    15.7                117                     171              36           1,476 (+58)**
8.13.14            110                        16.0               117                     161              34           1,418 (+58)
8.6.14              110                        15.7               117                     151              32           1,360 (+58) 
7.30.14            109.5                    15.5                117                     141              30           1,302 (+58)
7.23.14            110.5                    15.7                117                     131              28           1, 244 (+18)
7.16.14            109                        15.0               117                     131              26           1,226 (+58)
7.9.14              109                        14.9               117                     121              24           1,168 (+49)
7.2.14              110                        15.6               117                     111              23           1,119 (+49)
6.25.14            110.5                     15.4               117                     101              22           1,070 (+40)
6.18.14            110                        16.1               117                      91               22           1,030 (+43)
6.11.14            112.5                     16.8               117                      81               20           987 (+40)*
START                                                                   117                      77               19            947

I'm putting two asterisks next to this weeks (and probably next weeks) data to notate the vacation and how macros were slightly off. I am not a super human contained in a vacuum-sealed laboratory. "I'm just a girl in the world…" (No Doubt reference ;P) I am not perfect, but I will be very clear in disclosing those limitations/imperfections of the experiment when they occur. So there ya go.

This post is getting long so I'll wrap it up. I do want to mention that this week, I will be keeping my macros the same as last week (not adding any) because I want my body to get back to the homeostasis it was used to before vacation. I'll be keeping it at 117P/171C/36F. Also, I'm putting some finishing touches on the "Metab Rehab/Reverse Diet" guide so check back for that section soon! Much love! :)

- C

Before the macro experiment, I had not eaten an actual sandwich in about six years. Thanks to IIFYM, I have found a new passion for making all kinds of fun sandwiches! I even had my first peanut butter and jelly sandwich since I was a little kid the other day. It was so simple and so amazing!

Sooooo, I thought I would get a little crazy and mix things up a bit this week with this HEALTHY cuban sandwich recipe! Gotta give a quick shout out to my daddy-o, the cuban sandwich KING! Thanks for being my inspiration sir. ;)

HEALTHY CUBAN SANDWICHES
378 kcal -- 10F / 30C / 38P

Ingredients:
- Mojo marinade (find it in the international foods section of the grocery store)
- 3 oz boneless pork loin
- 2 oz black forest ham (..or any ham really)
- 2 oz cuban bread
- 10 g swiss cheese
- 2 tsp grey poupon mustard
- 2 length-wise pickle slices (garlic flavor is best)
- lime juice
- 0 calorie butter spray (optional)


Directions:
1. Marinate pork loin in mojo marinade overnight. Throw it on the grill the next day until it's cooked and ready to go for sandwiches. 
2. Use serrated knife to cut off the top (rounded part) of cuban bread. Then cut the rest of the bread length-wise to get two flat pieces of bread perfect for sandwiches.
3. Heat up panini press--or waffle maker if you are feeling creative.
4. Assemble sandwich with pork loin, ham, cheese, and pickles. Squirt on the mustard and lime juice on the inside of the bread (1-2 tbsp or so). Spray top and bottom of sandwich with a few squirts of 0 calorie butter spray.
5. Spray panini press/waffle maker with pam. Place sandwich on panini press/waffle maker and grill untill the bread is golden brown and the cheese is perfectly melty. Yummmmmmm.

Enjoy! :)

- C 

Hi friends! :) Just wanted to give a quick heads up. Starting today (Sunday) I will be on vacation with my family on a tiny island off the coast of North Carolina. I have been looking forward to this for so long!

As far as this vacation's implications on the Macro Experiment, I will not be able to take measurements on Wednesday as I usually do because there is no scale at the beach house. SO I've decided to take two measurements this week: one today and one next Monday when I return. I may end up averaging them for week 11 data. I know it may seem like a minor detail to write a whole blog post about, but I want to be PERFECTLY clear on my data tracking procedures to make this experiment as reliable/valid as humanly possible.

Also, I've been chugging along with the IIFYM/Reverse Dieting step-by-step guide! It's coming along and I'm praying it will help at least someone out there! I'm also making a FAQ section so if you have any specific questions, throw them at me and it may end up in the guide! Much love!

- C

Ever have the urge to eat an ENTIRE cake? Well now you can.. The macros on this are freaking insane. This is the highest protein, lowest fat, and lowest carb cake I have ever seen. And it tastes SO GOOD!! Believe me have tasted some nasty protein "cakes" in my day, so I know what's legit. I wish I could take credit for this recipe, but it is a modified Super Sisters recipe by Ashley Crandall (IG@ashashfit) who gave me permission to blog it (thanks Ashley!).

[Edit 12/2/2015 - I made a YouTube video demonstrating how to make this recipe]

ANGEL FOOD PROTEIN CAKE
184 kcal -- 1F / 3C / 38P (for ENTIRE cake)

Directions:
1. Make sure eggs are at room temp. Preheat oven to 350 degrees. 
2. Separate egg whites, and place all ingredients (EXCEPT for whey) in mixing bowl.
3. Mix on highest speed (I use a kitchen aid) for a few minutes until high peaks. I use the whisk beater attachment.
4. Sprinkle whey on top. Fold in gently and carefully. Do NOT over mix.
5. Place in sprayed round pan and then in oven for 20 minutes. When you take it out, let cool for a few minutes.

Place whatever toppings you'd like! Strawberries and whip cream, etc! I mixed dark chocolate dreams with some lite hershey's syrup and microwaved it for a few seconds. Pure bliss. *_* As you can see in this pic, the cake is massive and the macros (1F/3C/38P) are for the ENTIRE cake.

Now you can have your cake and eat it too. ;)

- C

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
8.13.14            110                        16.0               117                     161              34           1,418 (+58)
8.6.14              110                        15.7               117                     151              32           1,360 (+58) 
7.30.14            109.5                    15.5                117                     141              30           1,302 (+58)
7.23.14            110.5                    15.7                117                     131              28           1, 244 (+18)
7.16.14            109                        15.0               117                     131              26           1,226 (+58)
7.9.14              109                        14.9               117                     121              24           1,168 (+49)
7.2.14              110                        15.6               117                     111              23           1,119 (+49)
6.25.14            110.5                     15.4               117                     101              22           1,070 (+40)
6.18.14            110                        16.1               117                      91               22           1,030 (+43)
6.11.14            112.5                     16.8               117                      81               20           987 (+40)*
START                                                                   117                      77               19            947


Holy crap. SOMEONE PINCH ME. Is this real life?!?!

1400+ calories.

Originally I intended for this to be a secret blog to keep myself accountable. Now I can't imagine keeping this a secret. I'm no instafamous fitness model, bodybuilding competitor, or expert. I'm just a normal person who had a crazy slow metabolism due to starving myself for six years. I went from being depressed, isolated, and afraid to the happiest I have ever been in my life because of this "macro experiment". I am not exaggerating. No more fear of ANY food whatsoever, no more eating disorder.

I have gone from 947 calories to 1,418 calories (+471 calories) in a little over 2 months. I'll keep adding in calories until I max out my metabolic capacity without weight/fat gain.

Someone please tell me -- why the heck does the world not know about this?!?! I am going to do everything in my power to share this evidence. Please spread the word with me. I am living, breathing proof that the metabolism can be reversed! People can eat a ton more and not get fat! Isn't that everyone's dream come true?? Oh, and by the way, I've had a massive bowl of REAL ice cream EVERY NIGHT during this entire process. Just had to throw that out there too. You don't have to SUFFER by eating bland boring food. You can eat whatever you want, whenever you want as long as you follow a few simple guidelines.

Sorry for this epic soap box post, but I just cannot help myself! I am so passionate about this I LIT-CH-RALLY want to yell it from a mountain top. If I were near one, I would be up there right now yelling like a crazy person! But alas, I am in Nashville so maybe I'll just write a song about it. Hardy har har. :P

In other news, I am working on a new addition to this blog. I am making a straight-forward, streamlined, step-by-step guide in layman's terms to reversing/rehabilitating the metabolism. I want people to know I have no ulterior motives so I'm NOT going to sell it. It's my desire to share the gift that has been given to me with anyone who has struggled as I have. I've spent the last year gleaning from tons of different sources and watching a few others do it on instagram, etc. Now I can say I am SUCCESSFULLY coaching myself through this reverse diet. I know how it works. I want to take all my knowledge and experience and STREAMLINE it for YOU in a way that is not overwhelming. I want to create the kind of guide that I wish I would have had when I first started out.

SO STAY TUNED. I'm working hard to get that section up ASAP! I'm also thinking about doing some V-logs. Kind of nervous about that because I am such a dork, but you already know that about me anyways so I might as well just go for it, eh??

I've been getting more and more emails from people all over the world with incredible stories. Just this morning, I was reading another email that moved me to tears it was so similar to my own… Please don't hesitate to email me you guys. I would love to be a friend and help support you in this or answer any questions! Love you all!

- C

" 'For I know the plans I have for you,' declares the Lord,
'plans to prosper you and not to harm you, plans to give you hope and a future.' "
- Jeremiah 29:11

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
8.6.14              110                        15.7               117                     151              32           1,360 (+58) 
7.30.14            109.5                    15.5                117                     141              30           1,302 (+58)
7.23.14            110.5                    15.7                117                     131              28           1, 244 (+18)
7.16.14            109                        15.0               117                     131              26           1,226 (+58)
7.9.14              109                        14.9               117                     121              24           1,168 (+49)
7.2.14              110                        15.6               117                     111              23           1,119 (+49)
6.25.14            110.5                     15.4               117                     101              22           1,070 (+40)
6.18.14            110                        16.1               117                      91               22           1,030 (+43)
6.11.14            112.5                     16.8               117                      81               20           987 (+40)*
START                                                                   117                      77               19            947

I cannot believe there is only one more week until I hit my first GOAL--1400 calories! This is insane. In two months, I have added 400+ calories into my daily intake and LOST body fat/weight. Words cannot express how happy I am! I was so scared it was too good to be true… but this experiment is proving that metabolic adaptation exists and can go the other direction without weight gain! AND WITHOUT A COACH! If only people KNEW about this! In a world of quick fixes, crash dieting, and subsequent metabolic damage, I know this could change the world like it has changed my life!

So anyways guys… this week I am quitting cardio!! I had to post this legendary meme from one of my favorite movies to celebrate. :P But for real, I am quitting "cardio" (as in treadmills/elliptical/stairmaster/etc). I started this experiment at 2x 20 min HIIT sessions a week, dropped to 1x 20 min HIIT session about a month ago… as of this week my only form of cardio will be a 5-minute warm up and the usual heavy lifting with minimal rest.

"WHY" you ask? Cardio is not necessary for my goals of increased metabolic rate and muscle hypertrophy (aka eating more and getting ripped). Cardio is also NOT necessary for fat loss! It sounds CRAZY to most people, but it's just science. In fact, there is an overwhelming amount of evidence that shows low intensity steady state cardio (LISS) can impede fat loss and lower metabolic rate over time. In this video, Matty Fusaro explains it very well. High Intensity Interval Training, on the other hand, is an excellent tool to help with fat loss and you will see a lot of competitors upping HIIT during a cut. It's just not absolutely necessary. And I personally don't enjoy it. So I'm quitting, at least for the time being! Plus, I thought it would be a fun little factor to throw into the experiment.

Eating more, quitting cardio, and getting ripped. I'll take it!!

My heart and my purpose for this blog is to help YOU do it too. YOU DO NOT NEED A COACH to reverse your metabolism unless you have a medical/thyroid condition, in which case, seek medical help. Go to the resources page of this website and do your research! If I can do it you can do it! But just know, I am absolutely here for you if you need guidance, advice, a plan of action, or just a friend to talk to about your struggles! I will NOT charge anything. My heart is to share this happiness that I have found. I have spent the last six years struggling with an eating disorder and metabolic damage… I have prayed for so long for God to remove this "thorn" from my life. I am so thankful He did and lead me to discover a way out. Seriously do not hesitate to contact me. I love you guys!! We are in this together!! :)

- C

I do not even remember the last time I had french toast. I must have been a little kid, before I became self-conscious about my body. That's when I started to fear all food -- french toast, pizza, chips, pancakes, hamburgers, everything! Now that I know the truth that there is NO SUCH THING as "bad" food and that food is ALL fuel for my body, I'm going to eat it all dang it!! Gotta make up for some lost time. ;) Just like my first hamburger in 10 years post from a few posts back… here goes another fear food getting p0wned! And I freaking loved every bite!

The macros are incredible, not to mention the 9 grams of fiber!!! Heck yeah!!! I have never been so excited over french toast! It took me literally five minutes to make and was the perfect pre-work out fuel for my chest/tris day this morning. I'll definitely be having this WAY more often!

PROTEIN PACKED FRENCH TOAST
211 kcal -- 2F / 27C / 27P (9g fiber!)

Directions:
1. Heat up pan on stove to medium heat and spray it with nonstick spray. 
2. Put liquid egg whites in bowl and toss a piece of bread in and flip it to soak up the egg whites.
3. Place the eggy bread on the pan and sprinkle some cinnamon and stevia on top. When that cooks, flip it and do the same to the other side.
4. Repeat this process for all of the pieces of bread.
5. Transfer to plate. Add PB2 on top, walden farms syrup, 0 calorie butter spray, and any other toppings you can dream of. I'm thinking whipped cream, oreos, reeses, m&m's… *___* once I get my carbs/fats up higher :P!!

By the way, if you need more fats in your breakfast, feel free to use real eggs with yolks instead of egg whites and put real peanut butter/almond butter on top, etc. This is just the basic recipe! Enjoy!

- C