My Reverse Dieting Plan
For my first 12 week cycle (July to September) of preparing to diet for a fitness competition, I’m going to prime my body for weight loss by doing a reverse diet (intentionally increasing calories). When I set the goal of doing another fitness competition, I was only eating 1500 calories a day, and that was simply too low to diet on and expect to have any results. So, I’m going to be working on getting calories up, lifting weights at least three times a week, and doing all my little PT exercises to get my body ready for heavier lifting. With Covid, I’m still not back to the gym so lifting is going to be at home with dumbbells. But, again I’m just doing the best I can with what I’ve got and seeing what happens.
I’m going to be very transparent in this blog about my calorie consumption, weight, work outs, etc. during this competition prep. No shame allowed! To be honest, part of this will be a peacemaking and healing process with my body. For my entire life I’ve tied so much judgment and self-worth to the numbers listed below. The truth is that regardless of what those numbers are, I’m amazeballs no matter what. The numbers below are science and not statements of morality or worth. It’s time to change this thought pattern. Also, as someone who follows other fitness competitors, this is the STUFF I want to know! How are they doing it? How much are they really eating and working out? As I mentioned above, fitness competition prep is usually 12 weeks (this really just means doing a cut and dialing EVERYTHING in 12 weeks before a show), so I’m going to work on keeping key variables (calories, workouts) consistent in 12 week cycles. My working theory is that when it comes time to cut 12 weeks before the show, I will be so used to be doing anything for a 12-week cycle, it will be a breeze.
Below are my official starting stats, and calorie and workout goals for these first 12 weeks.
Weight: 158 pounds (I’m 5’8”)
Body Fat: 24% (according to Orange Theory measuring device, I have above average muscle mass. That’s good news, I’ve been lifting now for ~ 5 years!).
Metabolic Rate: 1,856.4 calories (I think this is basal metabolic rate) -this means I was eating about 300 calories BELOW my basal metabolic rate. No bueno!
Lifting: 3xs per week for 30 minutes to an hour. Focusing on the big muscle groups (glutes, legs, and back): squats, lunges, lat pulls, rows, bicep curls, deadlifts. PT exercises (banded monster walks, shoulder rehab, hamstring stretching, foam rolling).
Cardio: 2-3xs per week for 30 minutes. This is usually a 10 minute warm-up jog/10 minutes HIIT cardio (lunges, step ups, push ups, tricep dips, skaters, etc. at the park – on 45 seconds/off 15 seconds)/10 minute sprints/ walking. (Wearing a heart rate monitor I’m burning about 300 calories for this workout). PT exercises (banded monster walks, shoulder rehab, hamstring stretching, foam rolling)
Rest Days: walking/yoga
Calories: 1800 to 1900 calories per day.
Mantra: I can do anything for 12 weeks!
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