It’s been a while since I’ve shared what I’m doing and where I’m going in the future and since I just ended by reverse and I’m going into a cut, I thought I would write a post on my progress!
It’s also, 2 weeks into 1st Phorms 8 week sprint and let’s just say that me and my girls are crushing it! Here are my first and current check ins from the challenge to show you just these last 2 weeks what I’ve done! Here are my day one to current photo.
There’s not much physical change but for being in a reverse and not gaining weight and keeping some definition is something I’m so proud of! Now is for the next fun part of seeing how much progress I can make in the next 6 weeks!
These last 2 weeks were the last weeks of my 8 week reverse diet. A reverse diet, for those who don’t know, is where you slowly increase calories to go back up to maintenance calories or above. Your body is not made to be in a caloric deficit every day out of the year. Your body needs a break from dieting to bring up your metabolism again and it also helps you have more energy during the day and will increase your strength in the gym and aid in gaining muscle.
But now that I’ve spent some time outside of a deficit and spring break and summer are right around the corner, it’s time to slim down and see all the progress I’ve made in the last year!
Don’t use these macros as ones you need to be at or should aim to be at. Everyone is going to be different with what they can eat and maintain/lose weight on. However, I know that it was sometimes helpful to see how people adjusted their macros when I was starting out.
At the height of my reverse last week I was eating 140g of protein, 300g of carbs, and 50g of fat, 1 free meal and 1 intuitive day with no cardio, just focusing on getting 10,000 steps in a day.
Now with my cut, I’m starting out with decreasing 200 calories of carbs and taking out the intuitive day so I’m now sitting at 140P/250C/50F with one free meal a week.
These macros will continue to change as needed depending on the progress I’m making physically and mentally through the cut. Since I don’t have any specific time I want to be at my ideal weight, I don’t need to take this cut aggressively. Which is going to be really nice that I’m not dropping 500 calories a week and we can wait until I’ve plateaued before cutting more food out in my day.
No matter what I’m eating, my weight fluctuates quite a bit but will stay within +/- 1-3 pounds a day. I was within 1-3 pounds every day of 147 pounds in the photo on the left and since I just started the cut it’s still been within that window of weight and I haven’t lost 3 pounds in 3 days.
Even though you may think that you have to change your workouts and train differently for gaining muscle than losing weight, that’s not true. It matters how much intensity you’re bringing into your workouts. So yes, I got a new workout split, but that changes every 6-8 weeks no matter what my calories are at.
So I am still trying to go into each workout with pushing the weight and leaving the gym shaking even though my body is going into a deficit. The biggest advice around this I have is to prioritize your pre and post workout nutrition to really help your workouts and keep making progress.
My current split is made by my coach is following a push/pull/legs split with 2 rest days a week and keeping up the no cardio and hitting 10,000 steps a day!
I don’t change any of my supplements whether I’m cutting or bulking, no fat loss pills or skinny teas for me.
I just stick to:
- OPTI greens 50
- OPTI reds 50
- Full Mega
- Post workout stack
- level 1 protein powder and bars
- Occasionally a pre-workout
I don’t have a weight I want to get to, I just have a toned muscular look I want to achieve. It is not something that is going to take 8 weeks, but it will be years of hard work to get there. So through this cut, really my only goal is to stick with it and be consistent and give it my all. I love how the body works and just finding confidence in myself at every stage that my body goes through is something so fun and exciting to me and I can’t see where I can push myself to!
If you are wanting to make a change or continue your progress, you can ALWAYS join this transphormation challenge or apply for one on one coaching with me! I would love for you to join me and my girls! Please reach out with any questions you have, I’m here to serve YOU!