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

STATS:

Date                 Weight (lb)           BF%              Protein (g)          Carbs         Fat          Total Cal
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

This weekend I went to Chicago, so I thought I'd write a little bit about how to stay on track during vacation! 

But first, can I just freak out for a second?? My original goal was to be at 1400 calories by November-ish… and I'm already at 1300 calories!!!!!! w0000000t!!!!! 
Ok, I'm good. Just had to nerd out for a sec. :P

Alright, where was I? Ah, yes. Flexible dieting by definition is the ability to be FLEXIBLE with your diet. It should NOT rule your life. Actually, it should make life easier and allow you to ENJOY spending time with family and friends without anxiety and fear associated with food. I was able to try it out vacation-style this weekend in Chicago and it freaking WORKED!

I did not gain a single pound this weekend. I enjoyed some legit Chicago pizza, a glass of wine, ice cream and other fun foods and adventures with my family. I was able to fit everything into my macros! No guilt, no fear, just straight up awesomeness. So here's a quick list of tips for using IIFYM on vacation!

1) Eating Out - Look up the macros/nutritional information for the restaurant beforehand and plug in what you want into your day FIRST. Then fit everything else you are eating in around that meal. If the restaurant doesn't have nutritional information available, look up a similar item. For example, I really wanted Lou Malnatti's Pizza (my absolute favorite) but the wait was 2 hours long! So we decided to go to a smaller, local pizza restaurant without any nutritional information. It worked out just fine and I'm sure the macros were close enough. :) It's about all flexibility, my friends.

2) Fiber, Fiber, Fiber - Sometimes traveling just messes with your system. Sorry to be gross but you know what I'm saying. Getting the right fiber intake while on vacation is crucial. I typically need anywhere from 20-30g. Some of my go-to high fiber items I packed include: fiber one cereal, cocoa powder, fiber one brownies, and quest bars. I also ordered veggies/salads frequently when eating out. Don't neglect fiber and your body will thank you.

3) Pack Food - This goes along with the last tip. Be prepared AKA pack some good carb/protein/fat sources so you can easily fill in your macros around what you are eating that day. Aside from the fiber items I just mentioned I packed: PB2, oatmeal, stevia, chiapop (low cal, high fiber popcorn), beef jerky, protein bars, fat-free pringles, and some home-made reeses protein brownies (definitely will post recipe soon, sooooo good)! I also went to trader joe's and bought some more popcorn and some nonfat greek yogurt. 

4) Bring a food scale - This kinda depends on your current goals. For me, I have this blog holding me accountable and I want to be as accurate with my reverse diet as humanly possible for the sake of the macro experiment. I want others to see my weekly stats and understand exactly HOW many macros I added per week and WHY so that they can accurately reverse diet on their own, just like I'm doing. That's my goal right now. SO… I weighed pretty much everything. Yep, I even discreetly popped that sucker out of my purse in restaurants. I did it for you guys! Aint no shame in my game! ;)

5) Request a fridge and microwave in your hotel room - Call in advance and see what the situation is. Try your best to get a fridge and microwave in your room. It just makes life easier.

6) How to count Alcohol Macros - I am specifically trying not to drink alcohol during this reverse diet because it does slightly mess with the metabolism. It's not very significant, but it does mess with it. Anyways, I did have a glass of wine with my pizza the other night because I wanted to. And I counted it into my macros. Here's how:  If you tend to run out of carbs quicker than fats, count the alcohol macros as FAT simply by dividing the # of calories in the drink(s) by 9 and counting them as fat macros. If you tend to run out of fats quicker than carbs, count the alcohol macros as CARBS by dividing the # of calories in the drink(s) by 4 and counting them as carb macros. It's actually pretty simple! Just don't get crazy with alcohol. Excess is no bueno.

7) Keep training - Call ahead and/or look online and see what the gym situation is like. Coordinate your work outs with what is available at the gym. If you have no gym access, have a plan to do bodyweight exercises like tricep push ups, bicycle crunches, squats, lunges, plyo stuff… just whatever will keep your heart rate up and your muscles trained. It's definitely possible without gym equipment. That's what the internet is for! ;)

8) Maintain Sanity - Don't freak out about perfection. You're on vacation for goodness sake! Like I said earlier, flexible dieting is about being FLEXIBLE. Just do your best, but do NOT freak out if you don't weigh everything down to the last gram or the restaurant doesn't have nutrition information. Another tip I have on that is to order something simple to guesstimate like grilled chicken on a salad. You can't really go wrong with that. But if you happen to eat a little extra ice cream or something, embrace that shiz and enjoy yourself. Just don't binge!!!

So there you go! 8 Tips for staying on track with macros during vacation! I'm actually going on another vacation in a few weeks so I'll need to keep these in mind. ;)

In other news, while in Chicago I was able to find Halo Top Creamery ice cream at the whole foods! They don't currently sell it in Nashville (where I live) so I was super stoked to taste what the hype is all about. I've been seeing this stuff on instagram for months and have been dying to try it.

Soooo yeah. IT IS WORTH THE HYPE. Seriously. Move out da way Arctic Zero!!!! This stuff is so legit. I actually called the whole foods here in Nashville and requested that they carry it. I am that much of an advocate. As you can see, the macros are insane... and the taste… it tasted exactly like straight-up ice cream! It's hard to believe the macros are true on this (but I believe it)! I can't wait to try all the other flavors!!

I feel like this post is getting pretty lengthy! :P I'll save more of my nonsense for next time! I'm thinking of doing another MACRO 101 Post (Part 2) this week with more of my fav tips, tricks, & products! So check back soon for that!

I hope you enjoyed this post and please comment if you have any questions/requests/comments/anything! I would be happy to answer and help you. That's what I'm here for! :) 
Much love!

- C

Alright guys. Are you ready for this? Brace yo self and grab a helmet because your mind is about to get blown. ;)

I've been counting macros for a year now and I wish I had known the best tips/tricks from the beginning. That's why I want to do this for YOU!! Because I love you, fellow IIFYM-er!! And I want to make your life easier and happier so you can eat delicious food and never ever feel deprived!! Enjoy!! <3 

STAPLE PRODUCTS:
1. Low Carb Ice Cream/Protein Ice Cream - This is my favorite, obviously. ;) Edy's Slow Churned 1/2 the fat ice cream is ridiculous and you would never know there are only like 3 grams of fat per serving. As I write this, I am currently only at 131 grams of carbs and 26 fats/day (increasing every week!) and I can *easily* fit 2 servings of this into my macros. I eat this lit-ch-rally every single night. If you are on SUPER low carbs, I recommend Arctic Zero ice cream in the Vanilla Maple, Cookies n' Cream, or Chocolate Mint flavor. All of the other flavors pretty much suck in my opinion. Also, you *MUST* heat Arctic Zero in the microwave for at least 10 seconds before eating it or its gross. And be very liberal with walden farms syrup and 0 fat whipped cream. You can also make your own protein ice cream or protein frozen yogurt ("ProFroYo"/"Proyo"). I'll post those recipes ASAP!

2. Walden Farms Products - I don't know if I could live without these babies in my IIFYM arsenal. Yes, they are made with artificial sweeteners so skip #2 if you aren't down with that. That's a whole other conversation/blog post for a different time. For now, I will tell you these 0 calorie, 0 carb, 0 sugar, 0 fat products are life-changing. THEY ARE HIT OR MISS THOUGH. The only products that I can personally recommend are their pancake syrup (IIFYM HOLY GRAIL!!! *MUST HAVE*), chocolate syrup, caramel syrup, strawberry jam spread, marshmallow spread, and thousand island dressing. The ranch dressing I had to throw out because it was disgusting.

3. 0 Calorie Spray Butter - Spray it on egg whites and add a little garlic powder, salt, pepper, and seasonings. Spray it on toast and add some WF strawberry jam. Spray it on protein waffles and protein pancakes. Spray it on 0 calorie miracle noodles and add seasonings. Just spray it. On everything. You're welcome.

4. Baking Products - 
A) Cocoa Powder: I know this sounds random and crazy, but WOAH. Holy fiber source! 2 tbsp of has just 20 calories and 4 grams of fiber. Add it to anything -- mugcakes, protein waffles/pancakes (makes them VERY voluminous), oatmeal, zoats/zeggs, protein shakes… chocolate is your new best friend! 
B) Stevia: I have the BIGGEST sweet tooth ever. I don't know what I'd do without stevia. I pretty much add it to everything - mugcakes, coffee, protein waffles/pancakes, oatmeal, protein shakes, greek yogurt… earrrrrthang.
C) Coconut Flour/Almond Flour: These are GREAT for any kind of baking -- especially for protein waffles, pancakes, brownies, cookies, and mugcakes. If you tend to run out of carbs quicker than fats, I'd suggest using almond flour. If you run out of fats quicker than carbs, use coconut flour! Check out my recipes section and try it out!
D) Sugar Free Pudding Mix: This makes everything taste so much betterrrrrrr. Add it to mugcakes, protein waffles/pancakes, greek yogurt, protein shakes. Trust me. *_*

5. Fat Free Pringles - YUM! 0 grams of fat and only 15 carbs (70 cals) for 15 chips… tastes just like regular pringles! These are always on my grocery list! They are one of my favorite carb sources for sure. When I'm on MyFitnessPal and all I just need to add some carbs to finish off my macros, this is my go-to.

6. Condiments - Reduced Sugar Ketchup, Fat Free Miracle Whip… and buffalo wing hot sauce, sirracha, and regular mustard of course because they are all 0 cal ;) Get em'!

7. International Delight Fat Free & Sugar Free Coffee Creamers - SO GOOD!!! 1 tbsp is only 15 calories. They have tons of flavors, my personal favorites are Caramel Marshmallow and Chocolate Almond Biscotti. They seriously taste like full fat/full sugar creamers. Any brand is great though, as long as it's a flavor you like and low carbs/fats. So go enjoy your guilt free coffee!

8. MIracle Noodles/Shirataki Noodles - THESE ARE A GAME CHANGER!!! Made from the Japanese Konnyaku vegetable, these guys are 0 calories, 0 carbs, 0 fat -- its just straight up fiber and water. AND THEY TASTE AMAZING!!! You MUST prepare it the right way though and it's super easy. They come in a bag filled with water so strain them and rinse them (they smell kinda fishy/weird before they are cooked). Spray a pan with some pam and throw them in and cook for about 2 minutes. I always spray some 0 calorie butter on it and add seasonings. Then you can add any type of sauce, vegetables, and/or meat. Most epic 0 carb pasta ever! They come in rice, angel hair pasta, and fettuccini pasta! Click here to buy on amazon.

9. Zucchini Pasta - Can you tell I'm italian? I LOVE pasta! So here's another low carb pasta option that is one of my favs. It's cheaper than Miracle Noodles and a SUPER high volume food. You do need a spiralizer, but they are cheap and super easy to use (even though they look kinda crazy). Similar to the miracle noodles, just cook them for a few minutes until they are about the consistency of pasta. I love adding pasta sauce, cheese, and grilled chicken to make chicken parmesan OR adding some bragg's liquid aminos (healthier version of soy sauce), PB2, grilled chicken, and lime juice to make a chicken pad thai dish (recipe coming soon!). So good y'all.

10. PB2 - Powdered peanut butter without the calories and fat (45 cals for 2 tbsp)! Add a little water (and stevia if you like it sweet) and you've got peanut butta for dayyyyyyz! I love adding it to pad thai dishes, into oatmeal, on top of protein pancakes/waffles, mugcakes, protein ice cream, and in my greek yogurt *__*!

11. Low Carb Bread/Wraps - For bread, I always buy the Healthy Life brand (35 cal - 1F/5C/2.5P). Flat Out wraps are great for using to make wraps and use as a pizza crust base! I've also heard AMAZING things about P28 Protein Bread. This is next on my list to try!

12. Wheat Puffs - VOLUME FOOD!!! When you are craving cereal but don't have a lot of carbs left, 1 cup of these are 60 cal (13C/0F/3P). Add some almond milk, stevia, and protein powder for a delicious protein cereal!

13. 30 Calorie Almond Milk - GREAT staple product for protein shakes, adding to cereal, protein glaze (almond milk + protein powder), etc. A must have!

14. Nonfat Greek Yogurt - I hate the way this tastes by itself. BUT, it's AMAZING when you add protein powder, cocoa powder, stevia, pb2, etc, and top it with cookies/s'mores goldfish/wheat puffs/sprinkles/whatever fits your macros… 1 cup is 10C/24P/0F… and it's sooooo good. I love making protein frozen yogurt ("PROYO"). I'll post a recipe for that ASAP!

15. Protein Powder - This is a no-brainer but I wanted to share my personal favorites! My absolute favorite protein powder flavors are by Cellucor -- Cinnamon Swirl, Cookies n' Cream, Chocolate Chip Cookie Dough, FunFetti Cake Batter, Red Velvet Cake Batter, and Molten Chocolate. Next on my list to try is the new S'mores flavor. These are all soooo great as protein shakes and for creating fun recipes!

16. Quest Bars - These ROCK. I mainly love these because of how much FIBER is in one bar. For instance, my favorite bar, the Cookies n' Cream flavor has 180 cal - 7F/22C/21P and get this… ***17g FIBER*** What?! That's almost my whole day worth of fiber! Heck YUS. I usually only eat about 1/4 of a bar at a time and break it into little pieces to use as a topping. I highly, highly, HIGHLY recommend broiling, toasting, or microwaving these for a little bit before eating a whole bar because they can taste like cardboard if you don't. Adding a little heat makes a world of difference!

That concludes PART 1 of MACRO COUNTING 101! Stay tuned for tons more tricks, tips, and products that will make your life easy and delicious! Much love!

- C