12 Weeks of Reverse Dieting
Last week marked 12 weeks since I began reverse dieting in preparation for training for a fitness competition. For the last 12 weeks my protocol has been as follows: reverse diet - eat between 1800 and 1900 calories/100 grams of protein per day; consistent resistance training - lift weights at least three times a week and focus on progressive overload; and do cardio at least two to three times a week.
I am happy to report that I have stuck to this protocol with about 90% adherence. Here's where things landed in terms of following the protocol: I haven't counted how many times I tracked my calories and protein in My Fitness Pal, but I would say I did so about 90% of the time; shortly into the the 12 weeks I upped my weight lifting to four times a week and I don't think I've missed one workout; and cardio has waned a bit this last month or so because I hurt my back and was sore from the weightlifting.
The Results
So, what have been the results from following this protocol for 12 weeks?
Body Composition: When I started this I weighed in at 158 pounds with body fat of 24.5%. According to the scanner at Supplement Superstores, I now weigh 157 pounds and have body fat of 23.5%. This might not seem like much, but see below about my reverse diet.
Reverse Diet Results: My biggest goal for these 12 weeks was to increase my calories. I'm happy to report that I've gone from a 1500 calorie to an 1800 calorie a day gal. I can't believe how much better I feel eating more food. I don't feel droopy through the day, I recover from hard workouts much faster, and I have regular digestion. And I didn't even gain any weight. To me, this is a huge victory, and I'm so glad that I took the leap of faith and increased the calories even if it didn't change my body composition all that much.
Strength Results: This is a little hard to measure because I started working out in my basement with various dumbbells and bands. Then, about half-way through the 12 weeks, I went back to the gym. For certain, I've increased the number of reps. I can lift of all my starting lifts. I feel stronger, my lingering injuries have not gotten any worse and I have no new injuries (aside from a tight/stiff lower back from time to time). So I'm going to say overall strength has increased.
This Is Your Brain, Part 2
One of my first blog posts was a brain dump of all my thoughts about doing another fitness competition To say the least, the thoughts were not very positive or inspiring. Here's how I'm currently thinking about this adventure - I'd say things have improved!
I have been so consistent with my food and exercise, and I feel so strong!
It's easier than I thought it would ever be.
I can't believe how much more I'm eating, and I haven't gained weight.
I feel so much better eating more.
I'm eating carbs, and I haven't blown up!
I'm excited to see what the next 12 weeks holds.
The Next 12 Weeks
So what is the plan for the next 12 weeks?
Reverse Diet: I'm going to continue increasing my daily caloric intake these next 12 weeks. The next goal is to get them from 1800 up to 2000 calories a day. I've been trying the last week or so to increase calories, and it hasn't been easy. I just haven't been hungry. But I'll keep on trying for it. At 1800 calories a day, every which calculator I use shows that I'm still in a calorie deficit for my height, weight, and activity level. I don't expect I'll lose any weight increasing calories this round, but maybe my body fat will decrease a bit and my measurements will change.
Exercise: For this 12 weeks I'm going to focus on learning how to lift heavy. I've hired a trainer at my gym, and we're going to work on form, improving mobility, and lifting heavy. He's put together a 4-day/week strength training program for me and it's hard. One out of the four days is high volume compound lifts: deadlifts, squats and lunges. I'm doing 5 to 8 sets of 10 to 15 reps. of each exercise (so an hour of deadlifts, squats, and lunges, oh my!). I thought I was going to pass out our first work out. Today was my second day of doing the high volume compound lifts and again I thought I would die from how my heart rate got (next time I'll wear a HRM). We're also working on getting my shoulder mobility back and strengthening all my shoulder and upper back muscles. I'll ty to do cardio 2-3 times a week but lifting will be the priority (as I write this my lower body is so sore I can't imagine running).
Starting To Cut Calories For A Fitness Competition
For those of you who are just joining me on this adventure, last July (about six months ago) I decided to to train for a fitness competition this spring. I completed my first fitness competition back in 2015 and have wanted to do another one ever since, but life just kept getting in the way. I'm a 47 year old working mom and wife rocking the suburbs, so I’ve been writing about how an average Jo trains for a fitness competition while working and Mom'ing. The good, the bad, and the ugly, (and hopefully the amazing glow-up that happens at the end). Since July, I've been working to reverse diet (increasing vs. decreasing my daily caloric intake), lift heavy and do minimal cardio workouts. Now, 27 weeks into this adventure, I am working with a bikini coach and will start my 18 week prep for a show!
The Plan
My coaches gave me a plan for getting ready for this show. My bikini coaches wanted me to prep for a little longer than 18 weeks and aim for a show in the fall, but I didn’t want to be dieting over the summer while on family vacations, etc. So, we’re planning on a May show with the understanding that I might have to get a little aggressive at the end to be ready. I’m fine with that. Here's what my plan entails:
Lifting six times a week - alternating between upper and lower body workouts. These take anywhere between 40 and 60 minutes to complete. The workout is a progressive overload plan so I'll do the same workouts every week but aim to increase reps or weight each week.
Walking 8,000 to 10,000 steps a day. This was daunting at first, but I'm really enjoying it. It takes me about an hour total to get this many steps in, but I've been breaking it up throughout the day and it has been nice to get so much fresh air and movement.
1-2 Orange Theory classes/week: As I've blogged before, I love OTF so we have worked that in as my cardio for now., and I'm still loving it!
Nutrition plan - with target macros and suggested food sources. We're starting out by cutting calories by about 200 calories a day (from 2000 to 1800 calories). My coaches also changed up my macros - we increased protein and carbs and decreased fats. This could and likely will be adjusted but for now we're just "getting to know my body."
Weekly check-ins. Each week I load photos, weight and measurements, and a weekly questionnaire into the Glam Girl on-line portal. From these postings, the coaches provide feedback and make adjustments.
Weekly coaching calls. Once a week I check in with my coaches on a 30 minute coaching call. I've also reached out to my coach with questions about macros, what to eat while eating out, etc.
I got my plan the week of Christmas (December 23 to be exact).) I'll be honest, I was a bit overwhelmed at first. But I've given it a go and did my best to follow the plan even on Christmas Eve and Christmas Day. This meant long walks, lifting on Christmas Eve morning, "reasonable" meals on Christmas Eve and Christmas Day with single servings of dessert and alcohol along with lots of protein and water. It all worked out just fine, and I did not feel one bit deprived (it actually felt pretty great to wake up after Christmas and New Year's without a food or wine hangover)
The Results
So far, the results have been a bit of a mixed bag. I felt AMAZING and lost about 4 pounds and my waist and hip measurements decreased in the first week and a half. I was so pleased - it was proof positive that the reverse dieting had worked! But about two weeks in I started having some pretty extreme digestive issues and feeling really depleted (I think the two were connected). We've made some adjustments to my fat sources and removed some carb sources like bananas and oatmeal (two things I didn't really eat before my prep. started). With all of this going on there was no weight loss this week (my third check-in), but some of my measurements have come down. I'm feeling much better now and am back to having great energy.
My before pics and stats! I'll post my progress as the adventure continues!
FAQS
Isn't this all a bit extreme? Why would you put yourself through this? There is no doubt that training for a fitness competition requires a lot of discipline and dedication, much like training for a marathon or triathlon. But I really enjoy the process of optimizing everything - diet, workouts, etc. and seeing how my body responds. I mean, in what other area of life do you have control of enough of the variables that you can optimize everything? Discipline is my super power, so I've got this. Plus, this unicorn loves a good glow-up, and any way you cut it glow-ups require a lot of discipline and hard work!
You look wonderful just the way you are, why would you put yourself through this? I agree! I am very pleased with my "before" pictures. But this is not about validating my self-worth or thinking I have to get to a certain weight or body fat percentage to feel good about myself. I've worked really hard to care for my metabolism these last six months, and now I want to see how my body responds when everything is dialed in and optimized. I also want to see if during this competition prep. I can manage my mind better around the different food and workout protocols. My goal is a no white-knuckle competition prep. I f I can do that, I can do anything!
What about your wine club?I was worried a little about the quarterly shipments of wine we receive from our favorite winery in California. For now, I’ve cut out alcohol. It’s just too hard for me to lose weight. But I’m not miss it it at all and the wine will be there when I decide to start having a glass or two here and there.
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