So far on the diet break I have lost 1.4 pounds in a week. HOWEVER, since this last check-in (Saturday) my weight has started to slowly creep up again, which will likely be reflected in the next check-in weight. So frustrating. But hey, at least I got a little break! It was working so well that I am still currently on the break but at the rate my weight is seeming to increase, I doubt we will continue after my next check-in on Wednesday.

Anyways, interesting stuff!

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
9.5                  129.45                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
10                   128.87                   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

I don't typically post half-week data unless something changed, but this is just too interesting not to post! Although my calories have increased, my average weight has decreased significantly over the course of the 4 days that I have been on this diet break. Today I weighed in at 128.4 (will be used for week 10's weight averages, not included in this weight average). I'm guessing that my cortisol levels lowered due to reduced stress, but that's pure speculation.

Anyways, pretty cool! Two more days on this diet break---hopefully the downward trend continues. :)

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
9.5                  129.45                   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

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

Two new vlogs for you guys! Enjoy! <3

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

NAILED IT. Macros dropped toady. Burn fat, burrrrnnnnn!

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

*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

Alright guys, here's this week's update! My bet is we will be dropping macros soon... let's see if my prediction is right. :P By the way, isn't it weird how my weight is slightly increased but my waist measurement has decreased these past few weeks? I just thought that was interesting.

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

*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

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

Oh HECK yes. There is nothing better than a gooey, warm, melty chocolate chip cookie... except one that tastes frickin BOMB and has amazing macros amirite?! And I even made a video demonstration for this one! Enjoy!

DEEP DISH CHOCOLATE CHIP COOKIE
180kcal -- 5F / 19C / 15P

Directions:
1. Melt butter in mixing bowl. Add vanilla extract, vanilla whey, coconut flour, baking powder and stir.
2. Add stevia to taste, applesauce, egg whites, and stir until mixture is completely homogeneous.
3. Pour mixture into sprayed single serve ramekin.
4. Distribute chocolate chips evenly on top of mixture. Mini chocolate chips work best for maximum surface area to hit the taste buds. ;)
5. Bake for 10-20 minutes at 350 degrees and check with a toothpick to see when it's done. I know that is a weird baking time, ovens can vary significantly so I just recommend checking on it frequently between that 10-20 min window. You'll want it just slightly gooey in the middle, but totally baked around the outside. ENJOY your deep dish chocolate chip cookie with NO GUILT! <3

- C

GAME CHANGING RECIPE RIGHT HERE. This recipe is for real--no you are not dreaming. The ENTIRE recipe has 0 carbs, 6 fat, and 29 protein and yields about 22-25 biscuits per recipe. Just as addictive as the real thing, these Red Lobster inspired cheddar biscuits are my new favorite recipe of ALL TIME. It's a similar concept the Angel Food Protein Cake recipe I posted a while back. Whipped egg whites are freaking magical as you will come to find out. These bad boys will easily fit into anyone's macros. Enjoy this perfect high volume high protein delicacy. <3

ZERO CARB RED LOBSTER INSPIRED CHEDDAR BISCUITS
170 kcal -- 6F / 0C / 29P (for ENTIRE recipe)

Directions:
1. Make sure eggs are at room temp. Preheat oven to 350 degrees.
2. Separate egg whites from yolk and place egg whites only in the mixing bowl.
3. Mix egg whites and cream of tartar on highest speed with an electric mixer and whisk attachment for about 2 minutes (I use a kitchen aid stand mixer) until high peaks are formed.
4. Sprinkle stevia, garlic salt, and sea salt on top of the egg whites and GENTLY fold into the egg whites. Do NOT over mix.
5. Using a spoon or small ice cream scooper, scoop 2-3 inch round "biscuits" onto sprayed baking sheets. You should be able to get 22-25 biscuits from this recipe.
6. Sprinkle a little low fat cheddar cheese on top of each biscuit.
7. Place in oven and bake for 10-15 minutes. As ovens heat differently, make sure and check for when biscuits are golden brown in color (as pictured). This is when you know they are ready! Enjoy and feel free to eat all the biscuits without any guilt! :P

- C