9 Weeks of Reverse Dieting
Time for a check-in! It has been nine weeks since I started my reverse diet from 1500 to 1800 calories and started strength training 3-4 times a week in preparation for doing a fitness competition next spring. Here's a progress report:
Exercise
I started working out in a gym again last week. My husband was dying to go back, so we checked the traffic at the gym and picked the time it was the least busy to go (5 a.m. - are you surprised?). Yes, we wear masks while working out and it's doable. So, I've shifted from lifting dumbbells in my basement to weights at the gym. I am so pleased with how much strength I've maintained and/or gained working out at home the last nine weeks. If you are still stuck at home, keep on doing what you can do. You will be happy that you did. But I'm happy to be lifting heavy again. I'm still doing my 3x5 circuit (3 sets of 5 reps, increasing by 1 rep each week).
Cardio: M, W. I've backed off cardio a bit the last few weeks because I have been sore and a bit depleted from the heavier lifting. On cardio days, I've been running ~ 2 miles or running to the park and doing about 10 minutes of lunges, push ups, step ups, etc. I've also been trying to get about 5000 steps in a day (usually just walking the dog).
Lifting: S, T, R, F. Sunday and Tuesday are full body days. Thursday is a lower body day and Friday is an upper body day. I lift from 45 minutes to an hour. I was VERY sore the first week back in the gym, but the soreness has subsided, and I've already increased my weight on some lifts. Here are the weights I'm lifting currently for my big, compound lifts:
Deadlift: 70 lbs + bar (two 35 lb plates)
Hip thrusts: 70 lbs + bar (two 35 lb plates)
Machine Squat: 90 lbs (two 45 lb plates)
Abductor machine: 145 pounds
Bench press: 30 pounds + bar (this sounds pretty wimpy but recall I was getting sore with two 5 lb. dumbbells at the beginning of this journey due to a shoulder injury/rotator cuff strain).
Lat pull downs: 55 pounds
Biceps: 17.5 pound dumbbells
Tricep push downs: 30 pounds
Food
I'm eating between 1800 and 1900 calories a day now and aiming for 120+ grams of protein a day. Most days I'm in the range of 150 grams of protein. I don't have any targets for fat and carbs yet. Some days are higher fat and some days are higher in carbs. This flexibility is wonderful.
Stats
Weight: 158 pounds. I'm back to where I started at the beginning of this journey, but with my calories consistently higher. If you read my last check-in (at 4 weeks) you know I bumped up a couple of pounds about a month into increasing my calories, but I've dropped those and am consistently in the 157 to 158 range.
Body Fat: 23.2% (down 1% from a few weeks ago). I've started getting my body fat tested at Supplement Superstores. It's free, and they are so service-oriented there. I highly recommend this store for procuring your protein powders, amino energy drinks, etc., and getting your body fat tested. I've rubbed off a little on my husband, and two weeks ago he started tracking his food in MFP, increasing his protein intake, and lifting again. He has gained 3 lbs of muscle and lost 1% body fat in two weeks. How is this fair?!
Measurements: Chest - 38 inches; Waist - 32 inches; Hips -37 inches; Thigh - 22 inches. (I've just started taking these measurements, so no comparables yet). I remember reading in Cosmo or some other such magazine in high school that a woman's bust and hips should be the same circumference and her waist should be 10 inches less to achieve the perfect hourglass shape. So, according to this article I need to lose about four inches off my mid-section. Ha! I can't believe this is the type of information with which I filled my precious teenage brain.
Getting braver with posting the progress pictures. The goal is still to build out the glutes and hamstrings. Looking a little crazy eye here, but with practice I'll get these fitness pics figured out.
Head Check
There's one word to describe how I feel about this process: HAPPY. I have so much more energy eating 1800 calories a day and increasing my protein. I hadn't realized how droopy and tired I was at ~1500 calories a day. No wonder I couldn't stay awake much past 9 p.m. Also, I'm starting to feel much stronger and my shoulder and hamstring injuries are healing (not 100% yet, but getting closer). Above all, I'm so pleased with how consistent I've been these last 10 weeks. I haven't had much of a desire to eat off plan (no grazing, munching on potato chips, etc.), probably because my blood sugar is so stable and if I want to eat ice cream or have a glass of wine I just fit it into the day's calories.
Happy Birthday To Me!
My daughter is an amazing baker. I requested and she made me Italian wedding cake cupcakes. Yum! I love reverse dieting!
Yesterday was my 47th birthday. What is the perfect birthday gift for a gal training for a fitness competition? New workout clothes from Athleta, PamCakes (carrot cake protein pancake mix), a new piece of workout equipment from Bret Contreras (aka Glute Guy) and a robo vacuum cleaner. The vacuum cleaner has nothing to do with training for the fitness competition, but I'm very excited about it. I'm one happy/lucky girl!
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