"FOOD" IIFYM Version - Rude Magic! Cover/Parody
I know I'm the biggest dork ever. Enjoy. 

And a little disclaimer -- I do not have anything against steady state cardio, unless you're doing 3 hours or something crazy every single day. The words just fit well at that part of the song ;P!

I also wanted to give you guys a quick review on the Reverse Dieting book by Sohee Lee and Dr. Layne Norton. It is SO worth it. Seriously, if reverse dieting is a relatively new concept to you and you want a super legit comprehensive DIY guide, you need this book. It really covers just about every situation possible in the FAQ section, has a ton of "case studies"--or examples of clients with specific data listed for each one. So yes, from someone whose blog is ALL ABOUT REVERSE DIETING and made a DIY guide of my own a few months ago ("metab rehab")… this book covers ALL the bases. I'm not getting paid to say this (or anything ever, by the way). I just personally highly recommend it. It will change your life. Here's the link to get your hands on it:
http://reversedietingbook.com

Much love!

- C

Hey guys! Just a quick update. I lost 1.5 lbs this week, which I think is an appropriate amount so I'll hang onto these macros until/unless my body adapts. I already want to go back into reverse mode because I got so used to eating so much food! I miss it already, haha!

I did make one interesting observation this week. This week I did my first HIIT session in over a month. I noticed that my heart rate elevated much higher and faster than it used to, it was pretty cool. Maybe my body is becoming more conditioned from all of the strength gains during the reverse and was kind of shocked by the random HIIT session so it was like "WTF I need to get this heart rate up!" That could be totally wrong but I like speculating just for fun. :)

Soooo I'm running into some technical difficulties with the VLog this morning. It's a Rude Magic cover called "FOOD" all about IIFYM/Flexible Dieting! So nerdy but I had fun with it. I will be posting that tomorrow along with a quick review of the Reverse Diet book. So check back for that tomorrow morning!

STATS:

MINI-CUT 1:
Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
10.1.14            113.5                     15                  120                      140             29          1,300 (-350)
9.24.14            115                        16.0               120                      140             29          1,300 (-350)

REVERSE DIET 1: 
Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
9.17.14            113                       15.4                117                     201             42            1,650 (+0)
9.10.14            111.5                    16.2                117                     201             42            1,650 (+58)
9.3.14              111                        16.8               117                     191              40           1,592 (+58)
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

- C

Y'all. This week has been straight up INSANE in the membrane. Before I type any further, I must put up a disclaimer for all the GUYS out there who read my blog.

WARNING: If you are a dude you may not want to read this!! Especially if you get weirded out by girl hormones/periods/stuff like that. Just wanted to give a heads up so you can spare yourself the details. K? K. Earmuffs.

I was somewhat hesitant to make a blog post about this, but I feel that it is important to share... especially for girls out there who have struggled like me with eating disorder and loss of menstrual cycle. This is something that I originally hoped would happen as a result of the reverse diet.. and this week it finally did!

On Wednesday, I got my period for the first time in almost a YEAR. I am SO HAPPY. I know it might sound crazy, but this means that my hormones are being restored to more normal levels. This will definitely be helpful when trying to have kids one day… in the very, very distant future. ;)

I will say, this has been the most severely uncomfortable period I have ever experienced. Maybe my body is making up for lost time. :P When I used to get my period more regularly (before my ED), I had cramps but never this intense. These literally made me dizzy, but Midol seemed to help. Also, the bloat is REAL. I feel like I'm about to give birth to freaking Shamu.

So yes, mother nature threw a wrench in my experiment this week, but I am glad! This could very well be why I gained a few pounds recently without increasing my macros significantly. Or it might not be. There's really no telling! Either way, I'm still going to continue with the mini-cut just to try it out as a part of the experiment.

It will be super interesting to see how this affects my weight/BF% readings and how significantly those numbers may decrease after this week. I was talking with a good friend about it this week and she said that she once gained 10 lbs in a DAY. I'm glad that hasn't happened to me.. yet! But it makes me feel better. I actually used to wonder if telling myself I was "bloated" due to hormones was a placebo/way to make myself feel better about gaining weight during my period. I'm glad this is not the case. The bloat is REAL y'all.

Anyways! I just wanted to share my observations in case anyone else has struggled with this! Just another reason why reverse dieting is amazing! Now that it is Saturday and I finally have a chance to BREATHE, I am going to read the Reverse Dieting ebook by Sohee Lee and Layne Norton! I have been wanting to read it all week but had 0 time. So stoked. Stay tuned for a review. :)

- C

Hey guys! In VLog2, I talked about the future of the macro experiment. In case you missed it, I have decided to throw in some mini-cuts into this reverse diet in order to maintain leanness while getting my ultimate calories higher. Since I have recently started to gain (3 lbs in 2 weeks) at 1,650 calories I will start a mini-cut today. I realize that I could continue to add in calories at a slower rate and still achieve higher calories, but I personally do not want to gain any more fat. As promised, I am posting every detail on this blog, including an explanation of why and how I am manipulating macros. Here are my mini-cut starting macros and I will continue to build on this new mini-cut chart:

STATS:


MINI-CUT 1:
Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
9.24.14            115                       16.0               120                      140             29           1,300 (-350)

REVERSE DIET 1: 
Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
9.17.14            113                       15.4                117                     201             42            1,650 (+0)
9.10.14            111.5                    16.2                117                     201             42            1,650 (+58)
9.3.14              111                        16.8               117                     191              40           1,592 (+58)
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

As I have said many times before, I do not have all the answers. I am just a normal girl doing an experiment on my body and giving it 110%!

I do not intend to cut for long (I’m thinking about 4 weeks), just enough to lower my body fat by a few percentages and drop a few pounds before reversing again. I am aiming for a half pound to a pound a week so that I do not lose significant amounts of hard-earned muscle mass. One pound of body fat is 3500 calories, which equates to a daily deficit of 500 calories (3500 divided by 7). As this amount is about one third of my entire caloric intake, I am afraid it may be a little too drastic for me (whereas a dude maintaining at 3000 calories could do this with no problem). Therefore, I am going with 350 calories for now and will adjust as needed depending on how much I lose this week. I rounded up my protein a little, kept my fat at 20% of 1350, and allocated the rest of the calories to carbs. That is how I found my cutting macros. If you want more info on figuring out your own macros check out this section of the blog.

I will also add 1x20 min HIIT session per week and may add another later as needed. I will incorporate one reefed day to restore depleted leptin levels and try to keep my metabolic rate as high as possible. When I go back into the reverse, I will not be starting at 1650 calories because I know that the cut will decrease my metabolic rate. I’ll cross that bridge when I get there.

Also, I feel inclined to tell you that my body has been physically and mentally stressed more than usual for the past week. I could spare you the details, but I’ll just go ahead and get personal for a sec so bear with me. This has been one of the most insane weeks of my life. Someone dear to my heart had to get major open heart surgery yesterday. It was very successful, thank God! On top of that, I’m finishing up my masters right now in Speech Pathology and just started my medical clinical placement at Vanderbilt hospital. Right after my crazy days filled with diagnosing and treating stroke/TBI/aphasic patients, I go straight to night class until 9 PM. So starting last week, my days have been nonstop 4AM-9PM. It’s freaking intense and I’m just trying my best to establish this “new normal”. Thankfully, the placement only lasts a few months. Getting in my time to lift has been so hard, but it’s a priority in my life so I’m going to make time for it no matter what. Unfortunately, I’m getting sick so I’ve been popping zicam and taking 2-3 rest days this week instead of just one. So if you think about it, please say a prayer for me. I really need it this week!

I’m not usually such a downer, I promise! Just gotta keep it real. So how about some GREAT news?! Sohee Lee and Layne Norton’s Reverse Dieting book is AVAILABLE! Click here to get it. If you are interested in reverse dieting at all, this will be the best resource available. As soon as I get a few hours, I will most definitely be reading it cover to cover. Also, check out the lastest episode of Physique Science Radio – all about reverse dieting. SO legit.

Alright guys. Signing off for the day to dive into the craziness! Wish me luck.

- C

PS - I just miiiight be posting a fun/cheesy IIFYM song next week. So stay tuned for the nerdiness :P

Here is Double Muffin Sunday Fun Day recipe #2! I'm italian, so my love for almond flavor is rooted deep within my soul… as is chocolate but that's a given. ;) These are wonderful and remind me so much of something my late grandma Estelle used to make when I was a little girl. She had the most beautiful smile and her laugh was so distinct… these muffins are very sentimental to me (can't you tell?) -- a little piece of Cait! Enjoy! <3 

ALMOND CHOCOLATE CHIP PROTEIN MUFFINS (makes about 6 muffins)
62 kcal -- 5.5P / 7C / 1F (for 1 muffin) ; 372 kcal -- 34P / 42C / 8F (for entire recipe)

Directions:
1. Preheat oven to 350 degrees.2. Heat 3/4 of a mashed banana in the microwave for about 10 seconds. Let cool till slightly warm.
3. Combine all ingredients in bowl and add stevia to taste (for your own personal preference of sweetness).
3. Add water to desired consistency. I'd say 3-4 tablespoons is good. You are wanting to achieve a cake batter consistency.
4. Spray muffin tin with pam, spoon in the batter, and place in oven.
5. Bake for 8 minutes, then check at 5 minute intervals with a toothpick. When the toothpick comes out clean (not gooey), you know the muffins are done!

These go great with a cup of coffee in the morning. Enjoy! <3

Hello and welcome to Double Muffin Sunday Fun Day!! :P First up is a little something to get you in the mood for fall. October is just around the corner so you know that means PUMPKIN SPICE EVERYTHING! And I'm not mad about it. This delicious muffin recipe combines the subtle and sweet taste of white chocolate and marshmallows with pumpkin spice cake. It is SUPER moist and the taste is freaking insane. You can't even tell they have protein powder in them.

WHITE CHOCOLATE MARSHMALLOW PUMPKIN PROTEIN MUFFINS (makes about 6 muffins)
69 kcal -- 6P / 7C / 1.5F (for 1 muffin) ; 411 kcal -- 36P / 41C / 10F (for entire recipe)

Directions:
1. Preheat oven to 350 degrees.
2. Combine all ingredients in bowl. For the pumpkin pie spice, cinnamon, and stevia -- I just eyeballed the amounts. I'd say 1/2 tsp is probably good for the spices, but you can do whatever tastes good to you! I used a LOT of stevia, probably a couple tablespoons, but I recommend sweetening to your own personal preference.
3. Add water to desired consistency. I'd say 3-4 tablespoons is good. You are wanting to achieve a cake batter consistency.
4. Spray muffin tin with pam, spoon in the batter, and place in oven.
5. Bake for 10 minutes, then check at 5 minute intervals with a toothpick. When the toothpick comes out clean (not gooey), you know the muffins are done!

This sounds weird, but I have found that spraying these with 0 calorie butter makes them taste literally MAGICAL. Also, putting peanut butter on top is pretty bomb as well. It sounds strange but it's freaking legit! Try it!

Sometime in the next few weeks, I will begin a mini-cut, as described in this VLog to get rid of a little fluffiness… then I'll go back into the reverse. Of course, I will baseline again before reversing because I know that a cut will decrease my metabolic rate somewhat. 

WE GETTING FANCY!! :P

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
9.17.14            113                       15.4                117                     201             42            1,650 (+0)
9.10.14            111.5                    16.2                117                     201             42            1,650 (+58)
9.3.14              111                        16.8               117                     191              40           1,592 (+58)
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

As you can see, this week I gained 1.5 lbs, so I am going to keep my macros the same this week. Not sure what's up with the body fat percent decrease, but I'll take it!

If you follow my IG at all, you know I am on a random MUFFIN KICK right now! So I'll be posting a few of those recipes this week: 1)  pumpkin/marshmallow/white chocolate and 2) almond chocolate chip! So check back in a few days for those :)!

Much love,

- C

Cait: Hi Dr. Norton! Thank you so much for taking some time out of your crazy busy schedule to interview with The Macro Experiment! It is such an honor to have you!  I am so excited to read your and Sohee Lee’s new book on Reverse Dieting! Can you tell us a little more about it?

Dr. Norton: Thank you.  The reverse dieting ebook is a book that Sohee and I approached from the perspective of "if I was totally lost about what reverse dieting was and how to do it, what would be the best way to explain it."  We literally tried to think of every possible question, and answer those questions.  As it stands, the book is over 20,000 words.  Sohee and I spent a lot of time trying to make this great.  As you know, we put a lot of free information out there, but this is a guide for people who want an all inclusive do it yourself guide to reverse dieting.  I think it will be useful for people who are totally new to the concept, but also those who are eager to try it, who understand it, but who may not be confident enough to implement it.  

Cait: As far as training goes, what would be your #1 piece of wisdom for female beginners in the gym? Any split recommendations?

Dr. Norton: Do NOT be afraid to train heavy and hard.  You aren't going to get bulky.  Muscle looks good.  Women who are 'too muscular' are typically on steroids.  In order for a woman to get 'too muscular' so that she looks manly, typically steroids are involved.  Muscle looks great on most people.  Now that said, a select few women are genetically blessed enough to get very muscular without drugs, but for most women out there, if they train hard and heavy it will do nothing but make them look better and help improve their long term metabolic rate.   Don't focus on a magic routine or split.  Focus on getting on a properly periodized training program and be consistent.  

Cait: What advice do you have on finding balance in life and not becoming unhealthily obsessed with fitness/nutrition? 

Dr. Norton: Excellent question and it's hard to answer.  I think my friend Dr. Brian Whitacre (5x natural pro world lightweight champion) put it best.  There is a hierarchy, and it goes something like this

1. Family
2. Friends
3. Job
4. Bodybuilding and Fitness

Brian always says he is as dedicated as he can possibly be to bodybuilding with the understanding that it does not leapfrog any of the top 3.  So he works as hard as he can within that framework, but it does not come before family, friends, and work.  He has a family (3 kids), is a great guy, and been very successful in bodybuilding... so I'd say he's figured it out as much as any of us have.

Cait: In your many years of coaching experience, I am sure you have worked with lots of individuals who have eating disorders or at least somewhere on the outer edges of the “normal eating” bell curve. What advice would you give to someone like this whose reverse dieting progress is impeded by binging/restricting behaviors?

Dr.  Norton: I would recommend talking with a counselor or specialist if things get really bad.   If in person treatment is not convenient or affordable, I recommend www.mindwiretherapy.com as they specialize in working with people within the fitness industry with eating disorders.  If it has progressed to a full blown ED, just following any diet, even IIFYM or reverse dieting is going to be very difficult and possibly counter productive.  So I recommend getting professional help.  If it's just a small issue and not full blown, I would recommend self reflection and identification.  For example, why am I binging?  Am I truly hungry? Or is it a stress response?  Talk yourself through the episodes.  Typically just identifying the problem can be sufficient to cease it.  I know of a few people who have talked themselves through and out of a binge episode, literally just by talking it through logically.  

Cait: Can reverse dieting affect or change one’s “body type” (endo/mezo/ecto)?

Dr. Norton: I don't really think body types are a rule.  I think they can 'tend' to be accurate, but I don't like them as 'rules.'  Practically I have seen people go from maintaining their body weight on low calories, to much higher calories over time by properly dieting & reverse dieting.  You yourself have experienced this.   

Cait: I enjoy the IIFYM lifestyle because it allows me to maintain sanity and not feel guilty about eating “unclean” foods. There are just so many theories floating around out there about the long term effects of eating highly “processed” foods that it’s hard to know what is truth and what is bogus. Is there any valid scientific evidence regarding the long-term effects of eating organic/unprocessed/”clean” vs a diet that allows for some artificial sweeteners and ”processed” food? 

Dr. Norton: When consumed in moderation, there is zero scientific evidence that I'm aware of demonstrating that 'processed' foods or artificial sweeteners cause any negative health outcomes.   Any research I've seen is either correlation and can be explained by many other factors OR is using massive doses of the compounds that are in question.  Way more than someone would ever get through a normal diet.  

Cait: I am a huge fan of your new podcast, Physique Science Radio. What are some topics you guys will be covering in future episodes?

Dr. Norton: Lots of things: reverse dieting, periodization, proper fat loss, muscle gain, protein metabolism, carb metabolism, fat metabolism, fitness myths, blood flow restriction training, eating disorders, just all kinds of stuff! 

Cait: Do you have any parting words of wisdom you could share with us?    

Dr. Norton: Success in any endevor is a battle of attrition.  Most people who achieve success aren't there simply because they have more talent or better genetics... some are.  But most simply kept going through tough times while others crumbled around them.  Resolve to never quit on your goals.  If you never quit, there is no failure, there are only setbacks.  Almost anything can be overcome by time and work.

Started from the bottom (77g) now we're here… at 200g carbs! And guess what I am fitting in my macros tonight to celebrate? A guilt-free, healthy, and oh-so-nutritious dairy queen pumpkin pie blizzard AKA fuel for my body. Thank God for reverse dieting. Seriously, I can't believe people don't know about reversing the metabolism! You can eat a crap ton more and not get fat! DO IT PEOPLE! ;)

I'm also excited to announce the first Macro Experiment Interview will be with Dr. Layne Norton -- world renowned physique coach, pro natural bodybuilder/power lifter with a PhD in Nutritional Sciences... and honestly the reason The Macro Experiment even exists. Without his brilliant mind and generosity to share his knowledge,  I would still be eating 700 calories a day just spinning my wheels. We talk about reverse dieting (of course!), his stance on "processed food"/artificial sweeteners, beginning females in the gym, binging/restricting, finding balance in life… and so much more! Can't wait to share it with you guys, so check back in a few days to see it! His book with Sohee Lee on reverse dieting is coming out later this month and it is going to be a total game changer. I will definitely keep the blog updated with news on that as well! :)

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
9.10.14            111.5                    16.2                117                     201             42            1,650 (+58)
9.3.14              111                        16.8               117                     191              40           1,592 (+58)
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

Much love,

- C

In honor of HITTING MY MAJOR GOAL OF 1600 CALORIES today… I am launching The Macro Experiment YouTube Channel and first VLog!! :)

Please support me by liking, subscribing, and sharing this information. My goal is to help as many people as possible to do what I did! 

So… I originally had a goal of reaching 1600 calories by Nov/Dec. It is September 3, 2014 and I'm at 1600! Let's see how much more I can eat without gaining weight! I like this game. ;)

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
9.3.14              111                        16.8               117                     191              40           1,592 (+58)
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

Lot's of exciting stuff is coming up! Along with the new YouTube channel, I thought it would be neat to do an interview series on the blog! I will be interviewing some of the people who have inspired me the most since the beginning of my fitness "journey"! Stay tuned! 

Also -- some big news on the subject of Reverse Dieting! Dr. Layne Norton and Sohee Lee are coming out with a book on Reverse Dieting soon! I am so stoked! I will definitely be posting a link whenever it's available! :)

- C