Competition Prep - Week 6 - THE MACRO EXPERIMENT

Competition Prep - Week 6

4/3/2016

I always have to preface a post like this by saying if you are a dude and you're weirded out about girl hormones/period stuff etc., then don't read further. :P So obviously, I had my lovely "time of the month" this past week and Layne advised that I stopped weighing for a few days and just let it pass. My weight went back up to 122.4 right before I stopped weighing and sure enough, it's now back down to 130.8. Hopefully, it will continue to drop as it passes. I will put "NW" in the chart for weeks like this.

All I can say is thank God for IIFYM during this time if ya know what I'm saying. Chocolate mug cakes and virgin protein pina coladas are my friend. I'll post that recipe soon for all you girls out there who know what I'm talkin' about!

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

*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.
***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

8 Comments

Michelle

4/4/2016 03:16:19 pm

First off, thank you so much for your extremely thorough blog! I absolutely love it and your videos. Thank you thank you :)

Next, so I'm currently forging through IIFYM by myself - I'm a teacher and teacher salaries can't handle the cost of a coach hahah. Anyhow, I have the issue with increasing my training and then immediately having an irregular NW week. I'm 26, 5'4, 134lbs, and at about 18% body fat - so I'm similar to you. I know everyone's bodies are different, but have you ever gone irregular due to increases in training or dieting? Sorry if this is too personal, but just looking for a little guidance.

Thanks again for all the awesome information - I absolutely love it.

Cait link

4/5/2016 04:11:23 am

Hey Michelle! Awe thank YOU for the encouragement, that's so nice of you!!

Haha I'm a speech pathologist at a school so I feel ya on the $$!! I will say, a VERY affordable coaching option is AvatarNutrition.com -- It is a system designed by Dr. Layne Norton that adjusts your macros for you based on your stats (very thorough) and weekly weigh-ins until you reach your goals. It's also a massive database of everything you EVER need to know about flexible dieting (and a ton of exclusive recipes by yours truly!) Just wanted to let ya know about that!

To answer your question, YES. Very irregular. In fact, when I used to eat 700 cals a day (about 3-4 years ago), I didn't get my period at ALL for almost an entire year. I was running all the time and severely under-eating. My period was only regular when my body fat was at a more "normal" level -- like it is now XD! I'm VERY interested to see what happens in the next few months with that because I know my body fat will be decreasing significantly. Don't worry this is not too personal at all, I am an open book and want to share my entire experience! So please always feel free to ask ANYTHING!

This stuff is so interesting to me because some people still get their periods at VERY low body fat percentages while some lose it at higher percentages (I think I am this type). I have no clue why -- if it's a hereditary thing or what... but it's super interesting to me! I will keep you updated on my little friend.. she comes about every 1.5-2 months by the way, so weird.

Anyways, sorry for the massive reply but I hope that helps!!

<3,
Cait

Charlene

4/5/2016 09:20:00 pm

Hi Cait

Would you mind telling us more about Avatar nutrition. There is not much info on the website about what you get if you become a member or maybe I'm just missing it 😊 Thank you!

4/6/2016 05:14:15 am

Thank you for the response! I actually am on Avatar nutrition - I would be on biolayne too, but once again, $14.00 a month is even too much while I'm trying to save for a house hahah - teacher struggles.

Avatar nutrition is how I found you though! I've got my macros in there, and I absolutely love the site. I'm just kinda confused now on whether I should skip my weekly weigh-in this week and continue with my macros as it says or still "check-in". Maybe an idea for a post for women on the site?

Also, your recipes are amazing. So glad they added you to the team.

My period ended up coming yesterday...but then has disappeared. Apparently wanted to arrive fashionably late but then wanted to remain elusive - who the heck knows! I wish more women addressed this because hearing yours is 1.5 to 2 months is extremely comforting. Both my obgyn and physician told me everything is good, but hearing that I'm not alone from a real live person helps.

Thanks again!

Ami

4/4/2016 05:31:08 pm

Thank you sooo much for posting this information!!

My metabolism is wrecked because with each of my 4 pregnancies I have gotten extremely sick and basically lived off of 600 calories a day and ivs for the first 4-5 months... I lose weight rapidly. Then after I have my babies and my appetite comes back like crazy and I gain a solid 10-20 lbs of weight. It's pregnancy weight gain in reverse! It takes a huge toll on my body, so I was thrilled last year when I came across iifym and learned about metabolism damage.

My point is to thank you, because after all my reading- I have a decent understanding of the reverse diet part, but I never understood the part about how to safely and slowly cut. I am a numbers nerd, so your updates have helped me tremendously!!

4/5/2016 04:16:04 am

Hey Ami! Oh my gosh, wow! Pregnancy is so interesting to me! One day when I get pregnant I want to do another "macro experiment" with that stage in life! :D I'm so glad you were able to learn about IIFYM!! And I am SO thrilled to hear that my blog has helped you! The great thing about doing it slow and steady is you will retain the most muscle mass and strength as possible. If you cut out a crap ton of carbs and eat just protein and veggies (like I used to do back in the day) you'll lose a lot of muscle and strength. SCIENCE IS COOL. Haha :) Let me know if you ever have any questions and I'm totally here for ya!!

<3,
Cait

Ariana

4/5/2016 05:31:15 pm

Hi Cait:

I just want to say that I love watching your videos and staying updated here...thank you for your thoroughness! I've been toying with IIFYM for a year so, but have finally committed and am seeing the results I want to see! I'm about 5'3 and 126 lb. Want to lose bit more body fat to finally see the work I've been putting into my arms, and abs of course (especially after two kids!) Your recipes have been instrumental in showing me how fun it can be - I have a MASSIVE sweet tooth. I thought it had to be boring, but you have such creative ideas. Every recipe I've tried has been the bomb. So thank you! Time to try the mug cake next. :)

Love following your journey. Thanks girl!

Ariana

Jess link

4/7/2016 02:06:07 pm

Thank you so much for sharing all your knowledge about Macros with the world! I am a total newbie in this and very scared yet excited to really tackle this reverse diet, off my show prep! I've had the worst rebounds after shows and I'm so excited to implement the advice you've shared! Question though, why do you have lower macro days and higher ones? If I want to reverse diet and then maintain, would I need to have low and high days as well!?
Thank you again,

Jess

Competition Prep - Week 6

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