Competition Prep - Week 3 - THE MACRO EXPERIMENT

Competition Prep - Week 3

3/10/2016

Here's a quick weekly update on my stats! Slow and steady! :)

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

*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. LISS = Low intensity steady state.

I'll continue to update every Thursday! Much love!

- C

12 Comments

Bob Plage

3/11/2016 08:17:25 pm

Cait what kind of cardio are you doing? Also could you elaborate on the specifics of your interval training? Eg, are you doing heart rate specific interval training?define the intensity and duration of it. What will u be doing for low intensity training? Thanks!

Cait link

3/12/2016 09:59:27 am

Well HELLO there!! Look who is commenting!! <3 <3 I am doing high intensity interval training for cardio. Basically, I warm up for 5 minutes, then I do 30 second intervals (30 secs on 30 secs off) as HARD as I can possibly go until I feel like I'm going to literally die. I don't use a heart rate monitor I just push myself to the extreme for 30 seconds. No low intensity training as of right now. I wrote a blog post about a year ago about why HIIT>LISS in my situation. Anyways :P LOVE YOU!!! <3 (This is my dad who commented by the way for anyone reading this :P He is the coolest)

Robyn

3/15/2016 06:03:13 am

This is the cutest! You're so blessed to be supported! 💕

Danye O'Mahoney link

3/12/2016 01:21:50 pm

Hi Cait,

I recently posted about the reverse diet I have some family members on and I got most of my initial info from the videos you and Layne Norton and Sohee Lee post. What is the science/methodology behind how often you do high carb vs low carb days? How does he determine the difference in amounts during high carb and low carb days? I hadn't thought about going higher protein on lower carb days...I'm fascinated! #alwayslearning Hope to here from you soon.

3/12/2016 02:59:58 pm

Hey Danye! That's so cool! You know, I really do not have an answer for that question about the exact science behind how often a high carb day is taken. I do know that high carb days are mainly used as kind of a psychological break -- to have something to look forward to. It can help people adhere to the plan. Some say it increases leptin levels and there are actual physiological benefits, but I'm not totally sure if that has been proven. Sorry for my lack of certainty but I hope that helps! You may find this link to be super helpful by the way, if you want to dig deeper into the science of nutrition --
https://www.biolayne.com/coaching/faq/

Jennifer Angell-Procsal

3/15/2016 01:03:31 pm

Hi-
I just want to thank you for creating this site! I stumbled upon it a few months ago and I absolutely love checking in every week. I too follow Layne Norton and Sohee Lee. I appreciate you sharing your journey, your recipes, your videos, and how to actually reverse diet bit by bit. I am a working mother of two amazing kiddos and stay busy with schooling for myself at night (Id like to become a nurse). I find time to stay fit in between "shifts" and your site helps keep me motivated. Thank you again and I wish you all the best in your up-coming competition. You are going to do fantastic!

3/17/2016 11:35:23 am

That makes me so happy! Thank you SO much for the kind words and encouragement! <3

3/16/2016 09:43:29 am

Cait! Can you please do a vlog or a blog entry about HIIT ideas? I need fresh ones!

3/17/2016 11:35:45 am

That's great idea!

Abby

3/17/2016 03:19:16 am

Agree with Robyn... HIIT ideas would be awesome!

3/17/2016 11:36:06 am

Sweet! I'll try and get on that asap! <3

Valor BD 7 link

4/12/2016 11:43:41 pm

like your test, it interesting :)

Competition Prep - Week 3

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