Competition Prep - Week 8 - THE MACRO EXPERIMENT

Competition Prep - Week 8

4/15/2016

Getting even more aggressive this week. My body is being stubborn and it's frustrating, but ultimately I trust Layne a MILLION percent and I trust this process. :)

I also wanted to mention that I re-tested maxes this week and my strength has not decreased. It went up in deadlifts and overhead press. Stayed the same on squats.

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

*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

10 Comments

Sabrina

4/15/2016 04:46:09 am

Keep it up! I hate these stubborn bodies!

Cait link

4/17/2016 04:55:33 am

Thanks girl!!

Sarah

4/15/2016 08:31:35 am

This is SOOO incredibly interesting. Thank you SO much for posting this information online (it is so useful and interesting to someone like me who is just trying to learn the process of reverse dieting) and a huge thank you do Dr. Norton for letting you share your goals and stats too because even just reviewing this info is helping me really understand how it works Much thanks! I'm just starting my reverse this week! I am beyond excited to eat more than 110 g of carbs a day!!!!! :)

4/17/2016 04:56:51 am

Absolutely! <3 I am so happy for you!!! That feeling of eating more carbs is amazing... just watch your quality of life increase like crazy over the next few months XD It's amazing what eating more carbs will do mentally!!! Enjoy!!

SOFIA VITAL

4/15/2016 01:20:19 pm

Is it best to measure fat loss at the smallest part of your waist or at the belly button?

4/17/2016 04:57:59 am

As long as you are consistent with where you measure, it shouldn't matter for fat loss tracking. Just measure in the same place every time you do it... also at the same time of day. I recommend all measurements first thing in the morning right after you wake up and use the bathroom :)

Lucy link

4/16/2016 08:37:01 pm

Thanks again for posting these! I love your authenticity. Fat loss isn't linear, so I'm really glad to see a documentation of what realistic prep looks like. Not just the before & after shots, but all the minute changes, cycles, and stalls that likely comes with the process. I have not prepped for contest myself (...yet), but I feel a lot of women approach fat loss with unrealistic expectations, because all they see are the before/after's. Then when they hit a stall or regression, they wonder if they're broken and freak out. You make it real, girl. If/when I decide to prep for contest, I'll be super thankful that I have found your site.

I have faith in you & Layne as well. Keep it up!

Btw, I have been privately tracking my own progress for months. Now thanks to you and this site, I was inspired to create my own page to share my experience as well. I think it's helpful for people to see what real fat loss & strength gains look like day-to-day.

4/17/2016 05:00:09 am

Absolutely! Yes that is such a common misconception... and makes it so frustrating when you think it's supposed to be linear. I will be posting a chart tracking how crazy my fluctuations are during this process :P I'll also be posting before and after shots when the time comes! :)

And wow, thank you so much I feel honored to know that this inspired you to do the same!! Keep it up and keep me updated!! <3

Cookie monster

4/18/2016 10:00:29 pm

Hey! Just wondering, how many days of weight training are you doing on this cut? And are you focusing on strength or more bodybuilding style training? Like what kind of split are you doing? Only wondering because I read you've managed to retain/gain your strength so was curious how your muscles were able to do that while in a deficit :O
Keep it up! It's really helpful to see that prep is not consistent and such a struggle and I thank you and layne so much for bringing that into the public eye! You will kill it ! Goodluck !!!

Chelsea

4/24/2016 02:26:15 pm

LOVE that you're sharing this! Coming from someone who has similar macros and a stubborn body in prep, it's nice to know I'm not alone. Keep up the hard work! 👏👏 I'm not one to leave comments just anywhere, but you and your website are awesome and very much appreciated! Thanks for all that you share!

Competition Prep - Week 8

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