Anyways, half-way through the week 3x20 minute steady state cardio sessions were added (110-140BPM to be specific). And yesterday I was VERY surprised to say the least when Layne prescribed...
A DIET BREAK! Definitely not what I was expecting but hey--more calories sounds like a nice little relief to me at the moment because this week I have been on the struggle bus both mentally and physically. I've heard of diet breaks before, but I've never done one. Hopefully it will boost my metabolism and my body/mind will chill out. So as you can see in the chart, for the next week I will be at 135P/140C/45F consistently throughout the week. Another interesting note, Layne said I looked leaner in my progress pics despite the lack of actual weight loss. That's another great thing about having a coach because I honestly couldn't tell that I looked leaner.
So guys, this is truly a "MACRO EXPERIMENT." I'll report back next week as to what happens! :)
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
*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.