More than 20 of my favorite low carb/high volume tips and tricks of IIFYM! Enjoy! :)
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Hey guys! For some reason, my blog hosting was down for a few days so here's a late post for ya! More videos like this soon to come! <3 Warning, it's a little ridiculous… but we had fun! Enjoy! :P Helloooooo from sunny Orlando, Florida! Random fact about me -- I'm finishing up grad school right now in speech pathology and presenting some research at the ASHA (American Speech-Language-Hearing Association) convention… so I'm here with a group of girls from my grad school class for the rest of the week. I made sure to pack all the essentials so I can be on point with my macros -- quest and cliff builder bars, protein powder, PB2, cocoa powder, stevia, almonds, beef jerky, rice cakes, and fiber one brownies. I'm going to try to get some greek yogurt and mix in whey/cocoa powder/PB2/stevia. It's not really that hard to stay on track with your macros while on vacation or out of town. I made a post about it a while back, so check it.
Also, I've decided to follow the advice of my coach and take a break from the scale. I need it. I'll be taking at least a week's break from it. My life has been pretty insane the past two months, but that is about to change drastically. I will have a lot more time to devote to song writing, blogging, etc. Lots more to come soon! <3 - C Sheeeeeeesh, where to begin. As you know, I like to keep it 100% real so I will just tell you like it is.
This blog post is called lessons learned because I'd rather you learn from my experience than suffer through it yourself. So lemme spare you some gray hairs and tears, aight?! :) REVERSE DIET & CUTTING LESSONS: 1) Don't do a mini-cut right after you get your period for the first time in a year. Chances are, weight gain is water retention due to crazy hormone changes. Being a girl just straight up sucks sometimes. 2) Don't do a mini-cut during the most stressful time of your life. Because cortisol. 3) Don't do a mini-cut when you are only getting 3-4 hours of sleep a night. Because cortisol. 4) The scale is not the best measurement tool so chill out and don't put your faith in it. As you can see, I have not changed my macros at ALL. I have been on POINT with hitting my exact macros every day and have not had one "cheat day" because I don't do those. Yet my weight has increased. Interestingly enough, exactly one month ago to this day my weight had increased about 2 lbs (and then went back down a week later…) because my period happened for the first time in a year. I expect that to happen again soon, probably this week. Sorry for any dudes who read my blog but it is what it is. I'm a girl. :) LIFE LESSONS: I'm not going number these, but this week I learned a lot about myself. I am a perfectionist in most areas of my life and that characteristic can really mess me up when I am stretched too thin. I am not the kind of person who half-a$$es anything. When I commit to something, I give it my all and that is difficult when there is a lack of time. To me, that means I have to compensate by overkilling everything. I have felt so much pressure lately in ALL ares of my life (personal, school, work). On top of that, I felt like my mini-cut was essentially a waste of time (and precious carbs that I could have eaten dangit!!) that I will be totally honest -- there came a point where I Just had to sit down and cry for like an hour straight. I had to just let it out and it felt freaking amazing. Even though this blog is primarily about physical changes--reverse dieting, building muscle, optimizing body composition, etc.--this whole experience is changing me from the outside in. This week, during that "good cry" sesh, I had a defining moment. I'm legitimately done with letting the scale dictate my level of happiness. The logic finally trumped the crazy. It was a huge breakthrough for me. I was seriously contemplating quitting the scale altogether and not weighing myself anymore, but I decided that I need to continue for the sake of the macro experiment so I can keep up with this data for you guys. I also know that in order to gain legit muscle, I will probably see the scale weight increase and that is not a bad thing. I am going to focus now on increasing my strength and increasing my macros relative to that. I want to build some solid muscle and then do a real cut. And perfect timing 'cause guess what?! I have never had a coach before… until now! I am so excited to officially be with team Alpha Training Protocols. I have followed them since the beginning of the macro experiment… and I remember when I first found them on IG thinking "holy crap this is THE gold mine of IIFYM!!" I respect these guys so much. Excited, honored, grateful, STOKED to say the least. They are the perfect combo of solid evidence-based coaching and GOOD PEOPLE (crazy nice, ethical, hilarious...) So... huge shout out to Alpha Training Protocols. You should follow them on FB and IG if you don't already. <3 STATS: REVERSE DIET 2: Date Weight (lb) BF% Protein (g) Carbs Fat Total Cal 9.22.14 114 15.5 120 150 35 1,395 (+95) MINI-CUT 1: Date Weight (lb) BF% Protein (g) Carbs Fat Total Cal 10.15.14 112.5 15.5 120 140 29 1,300 (-0) 10.8.14 111.5 15.2 120 140 29 1,300 (-0) 10.1.14 113.5 15 120 140 29 1,300 (-0) 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 Much <3, - C Meh.
MINI-CUT 1: Date Weight (lb) BF% Protein (g) Carbs Fat Total Cal 10.15.14 112.5 15.5 120 140 29 1,300 (-0) 10.8.14 111.5 15.2 120 140 29 1,300 (-0) 10.1.14 113.5 15 120 140 29 1,300 (-0) 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 What the heck yo. I gained a pound this week. Whatevs. I've been feeling crazy bloated the past few days and I'm not sure why. I think this is going to be the last week of my "mini-cut." My purpose was to lose a few pounds and I did. 112.5 is exactly where I started the macro experiment, except I was about 17% body fat then. So I'm cool with it. I just hate this feeling of having reduced energy during my workouts and throughout the day. It especially sucks because my life has been about 100x more stressful than usual the past few weeks. I'm not trying to be negative, just gotta keep it real up in here and tell you like it is! ;) I've also been thinking a lot… I need to chill out with the value I place in scale weight. Yes, it is a subjective standardized measurement. But that's all it is. Scale weight doesn't tell you your body fat%, water retention, and most importantly it does NOT indicate self-worth or how happy/sad you should feel during the day… it's lit-ch-rally just a stupid number that reflects one's mass x acceleration of gravity at that moment in time. I'm so sick of letting the scale weight of the day have an effect on my overall happiness. It sounds so dumb and ridiculous, but it's honestly hard for me to shake it. Just a part of my old eating disorder that still likes to hang out and mess with me. So with this next reverse, I'm not going to flip my shiz every time I gain a pound. Hold me to it people, keep me accountable! :) I want to get stronger--mentally and physically. I'm super excited about some things coming up with the macro experiment so I will keep ya posted! <3 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. 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 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 |
![]() About Cait: I'm a singer/songwriter/fitness enthusiast and self-proclaimed nerd from Nashville, TN. Follow me along my journey to a healthy, balanced life! IG @TheMacroExperiment:
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