Competition Prep - Week 9 - Diet Break and Injury

I always gotta keep it real with y'all, it's not always rainbows and butterflies (aka perfect linear, effortless weight loss). This week has been a rough one. I strained my back about a week ago and it still hasn't healed fully so I am completely laying off squats and deadlifts which sucks. Also, my weight is not BUDGING despite cutting calories and adding cardio. My body be like "YO!! We want to stay at 130 forever we LOVE this weight, let's hold onto it for dear life no matter what you try and fight us with!" Haha.. I know it's not really like that, but it's funny because it's almost like my body is its own person trynna fight me! :P

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.

- C