Competition Prep - Week 13 (8 Weeks Out!)

5/23/2016

I'm 8 weeks out y'all. Even though I've only lost about 10 pounds so far, I feel like my body composition has changed significantly and that the majority of the weight has been fat. This observation has been validated by my belt being able to fit tighter than when I weighed LESS and looking at progress pics of when I weighed LESS than I do now, I am significantly leaner. It's so crazy.

Competition Prep Data
Week             Weight (lb) Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F             4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F             4:1                       2x6HIIT
3                     132.85                   27.25                155P/140C/40F             140P/235C/50F             4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
6                     NW***                  26.75                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7                     130.95                 26.5                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7.5                  130.6                 26.5                 155P/105C/32F             140P/180C/42F               4:1                       2x8HIIT
8                     130.7                 26.5                 155P/95C/29F               140P/160C/39F               4:1                       2x9HIIT
8.5 130.0 26.25   155P/95C/29F               140P/160C/39F               4:1 2x9HIIT/3x20SS
9 130.27 26.25   N/A 135P/140C/45F N/A 2x9HIIT/3x20SS
9.5 129.45 26.25   N/A 135P/140C/45F N/A 2x9HIIT/3x20SS
10 128.87 26.25   N/A 135P/140C/45F N/A 2x9HIIT/3x20SS
11 NW***    26    N/A    135P/140C/45F N/A 2x9HIIT/3x20SS
12       127.8 25.75    155P/95C/29F              140P/160C/39F               4:1 2x9HIIT/3x20SS
13    127.2 25.75    155P/95C/29F              140P/160C/39F               4:1 2x9HIIT/3x20SS

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. SS = Steady state cardio (110-140BPM).
***NW = I have been advised not to weigh during this week due to my "time of the month" and the weight fluctuations that happen with it.
Also, I am posting half-week check in data only if changes were made.

- C

4 Comments

kate

5/24/2016 09:50:41 am

I love your recipes and love reading your blog! do you have a macro coach, or do you make adjustments on your own? I have a hard time objectively looking at my macros/progress and adjusting according. I like the idea of tracking your waist measurements, rather than just your weight. I think I'll start doing that as well. But when progress stalls, how do you go about deciding how to adjust?

Cait link

6/6/2016 04:05:42 am

Thank you so much girl! I do have a coach, Dr. Layne Norton (BioLayne.com). He is amazing! He adjusts macros for me and when progress stalls, you can actually see exactly what he did on the chart I made. For instance, there were a few weeks where I was just stuck... and he actually prescribed a diet break, which I would have never thought to do. And it was so weird, I immediately lost weight! That's why I think hiring a coach is so important -- ESPECIALLY for contest prep, because it's so hard to be objective about our own bodies, at least for me. I would highly recommend Layne as a coach and also AvatarNutrition.com! It's an automated macro tracking system that will adjust your macros based on your check in stats. It's pretty amazing! Best of luck! <3

Alexis

5/26/2016 09:30:24 am

Are you going to do another reverse diet after competition or do you have other plans?

6/6/2016 04:06:43 am

Good question! I think it depends on how much I like competing... :P TBD!!

Competition Prep - Week 13 (8 Weeks Out!)

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