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Competition Prep - Week 4

3/17/2016

6 Comments

 
Hey guys! I decided to re-format the chart a bit and include half-weeks, only when changes are made. I check in two times a week so there are two opportunities for changes to be made each week.

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

*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.
Also, I am posting half-week check in data only if changes were made.

As you can see this past week, I actually gained weight even though my calories were decreased. Talk about a mind F. We'll see what happens this week! :)

- C
6 Comments
Lisa
3/17/2016 02:53:08 pm

Is the lower fat in week 4 a typo or did you really lower your fats by that much at one time?

Reply
Cait link
3/17/2016 07:14:47 pm

Major typo WOW. Fixed it, thanks!

Reply
Abby
3/18/2016 03:50:35 am

Curious about your HIIT... When you say "2x8 HIIT", are you doing 2 sessions of 8 mins HIIT? Or 8x :30/:30? (Or something like that).

Reply
Cait link
3/20/2016 05:41:46 am

I have it written in the little key below the chart, but that means 2x a week, 8 intervals. I do 30 seconds on, 30 seconds off. :)

Reply
Danielle
3/21/2016 07:45:10 am

I just started working with a coach, and macros for everyday are the same. Are there reasons behind using a higher day, or a refeed day?

Reply
Tara
3/24/2016 12:49:22 pm

Love your site! How many days of weight training are you incorporating here and for how long? Thanks! I'm excited to see your progress. :)

Reply



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    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! 


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