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Competition Prep - Weeks 1 & 2

3/3/2016

11 Comments

 
Hello friends! As promised, I will be documenting the details of my cut here on the blog every week.  I almost don't want to even say it because I hope you would already know this, but do NOT use my macros as yours. Macros should be based on individual factors that vary significantly from person to person. This just gives you an idea of the changes Dr. Layne Norton is making to elicit fat loss at an appropriate rate for ME. Also, very special thanks to him for so graciously granting me permission to share this with you all. He's the coolest. If you guys are wanting to hire a coach, of course I recommend him above anyone on planet earth and I also recommend checking out AvatarNutrition.com which is basically an automated version of Layne's brainwaves. It's pretty amazing. In fact, I have an account there and it is legitimately (so far) putting me at a very similar place on my cut as Layne himself is! Anyways, without further ado, here are my cut stats.

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

*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.

Let me know if you have any questions! I know this chart is a bit different than my reverse diet charts from long ago, but I felt like this was the most accurate way to format them. Hope you guys have a great week! :)

- C
11 Comments
gman
3/3/2016 05:24:49 am

Hi

Both me and my girlfriend is on Avatar Nutrition. So far it seems to be working. However, I've noticed you published low and high macro days which is not something broken down inside Avatar Nutrition.

Why come you have low and high macros?

Cheers
G

Reply
Cait link
3/4/2016 05:20:40 am

That's awesome! Yeah, I think it is simpler to not have high/low carb days, that's probably what avatar doesn't prescribe that. So that I don't go into a huge long spiel, here's a video on your exact question:
https://www.youtube.com/watch?v=hsPiWIUyK1A&index=5&list=PL1F8V3p9StpJFQHLL3GkIWFDulhMpeLiV
Skip to 4:57 and BOOM there ya go! Ultimately, calories in vs calories out determines weight loss/gain. So you could do all the same macros, or have a few high carb days in the mix. If the weekly average calories are the same, it doesn't matter. Many different ways to slice the cake, or whatever that expression is haha :)

Reply
Hail thy macros
3/4/2016 04:39:56 am

Hey! Love the updates your giving can't wait to see the upcoming weeks! Random question , how tall are you?

Thanks~

Reply
Cait link
3/4/2016 05:21:46 am

Thank you so much! I'm 5'4" :)

Reply
Nicole
3/4/2016 08:29:17 am

You look amazing! I'm also doing a cut with very similar stats and macros so it's like I'm right there with you. I'm excited to see the progress we both make in the next couple of weeks - I'll be here rooting for you!

Reply
Cait link
3/7/2016 04:54:00 am

That's awesome!! And I will be rooting for you!! :D We got this!!

Reply
Lucy
3/6/2016 04:49:45 pm

Thanks so much for doing this. It's awesome how transparent you are about the process. I'll definitely be following all the way. Good luck!

Reply
Cait link
3/7/2016 04:54:27 am

Absolutely! And thank you for the encouragement and support! <3

Reply
Isabelle
3/10/2016 01:13:40 pm

Hi! Thanks for sharing with us, that's very nice of you. I was wondering what was your calorie intake before your first week of cutting (last week of 'bulking')? Did you lower it 15-20% of your total cal intake before you reset your maceo ratio?

Reply
Megan
5/11/2016 08:30:47 pm

How do you determine how much to decrease carbs and fat and increase protein? I realize this is probably a loaded question but just the simple answer will do lol. Do you determine caloric intake first and then adjust macros?

Reply
Venice Carter link
7/13/2017 10:25:28 pm

I want to tank the young man that work at gnc his name is rocky for teaching me about the micro program

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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