Hey guys! In VLog2, I talked about the future of the macro experiment. In case you missed it, I have decided to throw in some mini-cuts into this reverse diet in order to maintain leanness while getting my ultimate calories higher. Since I have recently started to gain (3 lbs in 2 weeks) at 1,650 calories I will start a mini-cut today. I realize that I could continue to add in calories at a slower rate and still achieve higher calories, but I personally do not want to gain any more fat. As promised, I am posting every detail on this blog, including an explanation of why and how I am manipulating macros. Here are my mini-cut starting macros and I will continue to build on this new mini-cut chart:
STATS:
MINI-CUT 1:
Date Weight (lb) BF% Protein (g) Carbs Fat Total Cal
9.24.14 115 16.0 120 140 29 1,300 (-350)
REVERSE DIET 1:
Date Weight (lb) BF% Protein (g) Carbs Fat Total Cal
9.17.14 113 15.4 117 201 42 1,650 (+0)
9.10.14 111.5 16.2 117 201 42 1,650 (+58)
9.3.14 111 16.8 117 191 40 1,592 (+58)
8.27.14 111.5 16.4 117 181 38 1,534 (+58)
8.20.14 111.5 15.7 117 171 36 1,476 (+58)**
8.13.14 110 16.0 117 161 34 1,418 (+58)
8.6.14 110 15.7 117 151 32 1,360 (+58)
7.30.14 109.5 15.5 117 141 30 1,302 (+58)
7.23.14 110.5 15.7 117 131 28 1, 244 (+18)
7.16.14 109 15.0 117 131 26 1,226 (+58)
7.9.14 109 14.9 117 121 24 1,168 (+49)
7.2.14 110 15.6 117 111 23 1,119 (+49)
6.25.14 110.5 15.4 117 101 22 1,070 (+40)
6.18.14 110 16.1 117 91 22 1,030 (+43)
6.11.14 112.5 16.8 117 81 20 987 (+40)*
START 117 77 19 947
As I have said many times before, I do not have all the answers. I am just a normal girl doing an experiment on my body and giving it 110%!
I do not intend to cut for long (I’m thinking about 4 weeks), just enough to lower my body fat by a few percentages and drop a few pounds before reversing again. I am aiming for a half pound to a pound a week so that I do not lose significant amounts of hard-earned muscle mass. One pound of body fat is 3500 calories, which equates to a daily deficit of 500 calories (3500 divided by 7). As this amount is about one third of my entire caloric intake, I am afraid it may be a little too drastic for me (whereas a dude maintaining at 3000 calories could do this with no problem). Therefore, I am going with 350 calories for now and will adjust as needed depending on how much I lose this week. I rounded up my protein a little, kept my fat at 20% of 1350, and allocated the rest of the calories to carbs. That is how I found my cutting macros. If you want more info on figuring out your own macros check out this section of the blog.
I will also add 1x20 min HIIT session per week and may add another later as needed. I will incorporate one reefed day to restore depleted leptin levels and try to keep my metabolic rate as high as possible. When I go back into the reverse, I will not be starting at 1650 calories because I know that the cut will decrease my metabolic rate. I’ll cross that bridge when I get there.
Also, I feel inclined to tell you that my body has been physically and mentally stressed more than usual for the past week. I could spare you the details, but I’ll just go ahead and get personal for a sec so bear with me. This has been one of the most insane weeks of my life. Someone dear to my heart had to get major open heart surgery yesterday. It was very successful, thank God! On top of that, I’m finishing up my masters right now in Speech Pathology and just started my medical clinical placement at Vanderbilt hospital. Right after my crazy days filled with diagnosing and treating stroke/TBI/aphasic patients, I go straight to night class until 9 PM. So starting last week, my days have been nonstop 4AM-9PM. It’s freaking intense and I’m just trying my best to establish this “new normal”. Thankfully, the placement only lasts a few months. Getting in my time to lift has been so hard, but it’s a priority in my life so I’m going to make time for it no matter what. Unfortunately, I’m getting sick so I’ve been popping zicam and taking 2-3 rest days this week instead of just one. So if you think about it, please say a prayer for me. I really need it this week!
I’m not usually such a downer, I promise! Just gotta keep it real. So how about some GREAT news?! Sohee Lee and Layne Norton’s Reverse Dieting book is AVAILABLE! Click here to get it. If you are interested in reverse dieting at all, this will be the best resource available. As soon as I get a few hours, I will most definitely be reading it cover to cover. Also, check out the lastest episode of Physique Science Radio – all about reverse dieting. SO legit.
Alright guys. Signing off for the day to dive into the craziness! Wish me luck.
- C
PS - I just miiiight be posting a fun/cheesy IIFYM song next week. So stay tuned for the nerdiness :P
STATS:
MINI-CUT 1:
Date Weight (lb) BF% Protein (g) Carbs Fat Total Cal
9.24.14 115 16.0 120 140 29 1,300 (-350)
REVERSE DIET 1:
Date Weight (lb) BF% Protein (g) Carbs Fat Total Cal
9.17.14 113 15.4 117 201 42 1,650 (+0)
9.10.14 111.5 16.2 117 201 42 1,650 (+58)
9.3.14 111 16.8 117 191 40 1,592 (+58)
8.27.14 111.5 16.4 117 181 38 1,534 (+58)
8.20.14 111.5 15.7 117 171 36 1,476 (+58)**
8.13.14 110 16.0 117 161 34 1,418 (+58)
8.6.14 110 15.7 117 151 32 1,360 (+58)
7.30.14 109.5 15.5 117 141 30 1,302 (+58)
7.23.14 110.5 15.7 117 131 28 1, 244 (+18)
7.16.14 109 15.0 117 131 26 1,226 (+58)
7.9.14 109 14.9 117 121 24 1,168 (+49)
7.2.14 110 15.6 117 111 23 1,119 (+49)
6.25.14 110.5 15.4 117 101 22 1,070 (+40)
6.18.14 110 16.1 117 91 22 1,030 (+43)
6.11.14 112.5 16.8 117 81 20 987 (+40)*
START 117 77 19 947
As I have said many times before, I do not have all the answers. I am just a normal girl doing an experiment on my body and giving it 110%!
I do not intend to cut for long (I’m thinking about 4 weeks), just enough to lower my body fat by a few percentages and drop a few pounds before reversing again. I am aiming for a half pound to a pound a week so that I do not lose significant amounts of hard-earned muscle mass. One pound of body fat is 3500 calories, which equates to a daily deficit of 500 calories (3500 divided by 7). As this amount is about one third of my entire caloric intake, I am afraid it may be a little too drastic for me (whereas a dude maintaining at 3000 calories could do this with no problem). Therefore, I am going with 350 calories for now and will adjust as needed depending on how much I lose this week. I rounded up my protein a little, kept my fat at 20% of 1350, and allocated the rest of the calories to carbs. That is how I found my cutting macros. If you want more info on figuring out your own macros check out this section of the blog.
I will also add 1x20 min HIIT session per week and may add another later as needed. I will incorporate one reefed day to restore depleted leptin levels and try to keep my metabolic rate as high as possible. When I go back into the reverse, I will not be starting at 1650 calories because I know that the cut will decrease my metabolic rate. I’ll cross that bridge when I get there.
Also, I feel inclined to tell you that my body has been physically and mentally stressed more than usual for the past week. I could spare you the details, but I’ll just go ahead and get personal for a sec so bear with me. This has been one of the most insane weeks of my life. Someone dear to my heart had to get major open heart surgery yesterday. It was very successful, thank God! On top of that, I’m finishing up my masters right now in Speech Pathology and just started my medical clinical placement at Vanderbilt hospital. Right after my crazy days filled with diagnosing and treating stroke/TBI/aphasic patients, I go straight to night class until 9 PM. So starting last week, my days have been nonstop 4AM-9PM. It’s freaking intense and I’m just trying my best to establish this “new normal”. Thankfully, the placement only lasts a few months. Getting in my time to lift has been so hard, but it’s a priority in my life so I’m going to make time for it no matter what. Unfortunately, I’m getting sick so I’ve been popping zicam and taking 2-3 rest days this week instead of just one. So if you think about it, please say a prayer for me. I really need it this week!
I’m not usually such a downer, I promise! Just gotta keep it real. So how about some GREAT news?! Sohee Lee and Layne Norton’s Reverse Dieting book is AVAILABLE! Click here to get it. If you are interested in reverse dieting at all, this will be the best resource available. As soon as I get a few hours, I will most definitely be reading it cover to cover. Also, check out the lastest episode of Physique Science Radio – all about reverse dieting. SO legit.
Alright guys. Signing off for the day to dive into the craziness! Wish me luck.
- C
PS - I just miiiight be posting a fun/cheesy IIFYM song next week. So stay tuned for the nerdiness :P
RSS Feed