Training Tip Tuesday: 10 Tips for Reverse Dieting

IIFYM

Hey Guys! With my latest monthly recap highlighting my current reverse diet  I figured I would share my Top 10 Tips for Reverse Dieting.

#1: Trust the Process. I think everyone has the fear of “weight gain” when it comes to adding in more calories to your diet. In truth you may gain weight but most likely if you go slow and stick the plan it will be minimal and your health and happiness will thank you for not staying at low calories forever.

#2. The purpose of reverse dieting is NOT weight loss. Yes I have lost weight reversing and many people do but that is not the goal. The goal of reverse dieting is to restore your body to a healthy and sustainable maintenance calorie range with minimal fat gain so you can live a happy and healthy life.

#3. Listen to Your Body. I am on reverse diet #3 and each time I have approached it different. Reverse #1 I followed a strict 5gC/1gF addition per week, Reverse #2 I followed a strict 10gC/2gF addition per week, and Reverse #3 I varied it based on my hunger signals, weight gain/loss, training, work, etc. I have had the most success this last reverse diet and I think the majority of it is listening to what my body needs and giving it the fuel it needs for the workouts and not putting it into a severe caloric deficit.

#4. Add your Increases Pre and Post Workout. You body won’t notice those extra 30-100+ calories a lot of times if you use them for fuel and recovery. Additionally, it helps give you a better workout resulting in a better caloric burn and muscle, endurance, and strength growth.

#5. Eat more High Calories/Low Volume Foods. Sometimes when people are increasing they can get the bloated feeling from the extra carbs/calories. A good way to fix this is to start incorporating the high calorie/low volume treat foods i.e. bagels, english muffins, donuts, cereals, ice cream etc.

 #6. Hire a Coach. If you don’t trust yourself to make objective decision regarding your progress, caloric needs, and training then hire a coach to help you through the process until you feel ready to take over on your own. I am currently coaching and of course I recommend KatiesFitScript as she is the one who introduced me to Flexible dieting and reversing 1.5 years ago.

#7. Comparison it the thief of Joy. Don’t compare your progress to someone else’s. Your goals, metabolism, training, daily activities, genetics are all DIFFERENT than the next person so focus on your own journey and becoming your best self. Just because one girl can eat 300gC and you can only eat 200gC and not gain weight does mean you are a failure it just means you are two different people.

#8. Practice Patience. Metabolism growth is not a linear process and it is also not a quick fix. It will most likely take multiple cut/reverse cycles to get you to your desired physique and/or caloric intake. This is ok and also fun to see you body adapt and change over time – it is what makes us humans.  We are not meant to stay static but to grow in life and change. For example my first reverse I was 108 lbs at the end 200gC/145gP/50gF, second reverse I was 106 lbs at the end 275gC/145gP/65gF, and this time 8 weeks into my third reverse I am 102 lbs 320gC/145gP/68gF. As you can see my metabolism has changed over the past year and half through numerous cut/reverse cycles as well as changes in my training.

#9. Accept Change. Your caloric needs will change depending on your athletic goals and daily activities. For example right now I am training for an ironman that requires a lot of nutrition and calories which attests for good portion of my success of my third reverse diet. When ironman training comes to an end and I am recovering with way less training volume I will most likely have to cut calories/macros to adjust for my changes in training. This is ok. It is meant to change as I said before, we are constantly evolving and changing and accepting that is the first step in building the best you.

#10. Make it Fun. Who the heck doesn’t LOVE more food. Enjoy all the stuff you don’t have when dieting for an event/season. Enjoy the cakes, icecreams, alcoholic beverages, nights out with your friends/significant other, weddings, vacations, etc. Enjoy all the extra macros and calories and don’t still view it like you are on a diet. Reverse Dieting is the time to enjoy your macros and not be 100% exact all the time – you have more wiggle room as you are trying to make metabolism gains so use it to your advantage and enjoy life!

Here is a look at my current reverse diet (if you missed my last post)….

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With Love and Reverse Dieting,

❤ Kindal (RunningWithStrength)

Monthly Recap: April 2016

IIFYM, Monthly Recap, Weekly Recap

Hey Guys! Where the heck has 2016 gone – we are already to April! I am 10 weeks into my current reverse diet, 6 Days out from Marathon #5 (Revel Mount Charleston), 10 Weeks out from Ironman Muncie 70.3 and my move to Ohio, and 23 weeks out from Ironman 140.6 Louisville! HOLY CRAP!

Here is a look at how my training went for April … (check out last month’s recap here)

  • Run: 189 Miles // 30:12:00
  • Bike: 390.5 // 26:36:00
  • Swim: 22,400m (14 Miles) // 07:15:00
  • Lifts: 18 Session // 10:20:00
  • Total: 74:23:00

Here is a look at how my reverse diet went for April (and a little recap of March)

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Hopefully you guys all had an AMAZING APRIL and are gearing up for Summer! If you are running Revel Mount Charleston we are planning a meet-up and I hope to see you there!

With Love and Training,

❤ Kindal (RunningWithStrength)

My Approach/Perspective to Flexible Dieting

IIFYM, Training Tips

As many of you guys know I am an avid follower of Flexible Dieting also known as “If It Fits Your Macros or IIFYM”. I started with flexible dieting approximately 1.5 years ago when I took a leap of faith and signed with KatiesFitScript on a Black Friday Deal (Read More about my experience HERE) – and I have never looked back. So here is a little bit about it and my approach/perspective.

Definitions: Flexible Dieting/IIFYM is basically counting an alloted number of grams of fats, carbs, protein based on your current metabolic capacity and goals. I use the tracking app MyFitnessPal. For more information of macro counting for beginners KatiesFitScript has a great spot on her blog – check it out HERE.

Why I follow Flexible Dieting: When I first started counting macros I did it as a type of “new years resolution” however I had no clue it would change my whole viewpoint of nutrition. The best part of flexible dieting is that there is NO RESTRICTIONS – you can eat whatever you want as long as it fits within your alloted macros. This allow flexible dieting to be a lifestyle vs a diet. No more worrying about sticking to your diet on vacation or a night out with friends because NOTHING IS OFF LIMITS! Sure you still have to make smart choices but there is not set food list of do eat this but not this to answer to.

My Approach to Macro Adjustments – Cutting/Reversing: This is the question that I have been getting a lot lately – how I decide on cutting/reversing/maintainance etc. I base all of my nutrition based on my training demands. I always cut during the “off-season” or “base building” season so that my body doesn’t get too taxed for increased training volume and low caloric intake. Basically I usually end up starting my cuts after holidays or the end of a marathon training cycle to rid the extra fluff. I approach my cuts SLOW decreasing the minimum amount of calories/macros  (usually by 5-15%) in order to lose weight and holding to each macro adjustment for at least 2 weeks to see how my body will respond. I continue this process until I am close to my goal weight and/or my training volume increases to a point that my body NEEDS the extra nutrition. I NEVER put weight loss goals over my endurance performance because it never turns out good and puts you at increased risk for injury. Basically when I hit the above crossroads is when I start reverse dieting. I have approached reverse dieting in my first 2 reverses in a structured format – I added 5gC/1gF to my daily macro intake per week for my first reverse and I added 10gC/2gF to my daily macro intake per week for my second reverse. This time I am taking a different approach and being more analytical in assess my hunger cues, body weight, training volume, work volume to determine how much to increase per week to meet my daily caloric needs. Basically reverse dieting is SO INDIVIDUAL and there is so many different approaches but the main goal at the end of the day no matter which step you take to get there is to increase your metabolic capacity to a point that you are happy with long-term to live a happy fulfilled life and support your activities. Some people reverse to maintenance (the point in which you don’t gain weight from x amount of calories/day) and some people reverse above maintance and put on weight and muscle mass. I basically reverse until the end of my training cycles and to maintaince and then I either hold at maintaince or cut depending on my goals.

How Flexible Dieting has Changed my Life in Nutrition: Before flexible dieting/macros I followed the notion that “less is more” as many of us are taught in American Society and the 1200 calories diet cut. If I wanted to lose weight the only ideas I had been to just drastically cut calories. However, now I never have to do this because I know exactly how much nutrition my body needs on a daily basis to maintain weight. So If I want to lose weight I just cut 5-15% slowly over time until I get to my goal weight. Additionally, If I want to eat more I just add 5-20gC/1-3gF per week depending on my metabolic needs/capacity in order to reverse to a higher metabolic capacity. Flexible Dieting takes all the guessing out of everything and puts YOU IN CONTROL of your nutrition, health, and goals.

Reverse Dieting and Marathon Training: As I mentioned above I reverse diet during my marathon training cycles. I have had some ask if this has helped my performance and my answer is HELL YES! What better way to reverse diet than a marathon training cycle where each week you body has increased metabolic demands – it basically allows your metabolism to grow with your training volume. The increased foods not only help you perform better and feel better but also reduce injury risk. On the flip side it also keeps you accountable to not go eat 3 donuts because you ran 20 miles and helps you to avoid the whole marathon weight gain phenomenon. KatiesfitScript also has some great information on marathon training and nutrition – find more HERE. This article is fantastic for this same thoughts.

Its a Continum NOT one event: Cutting, maintenance, and Reversing are a continuous process not individual events. This is so important to understands because each one build on the other. Each time you go through a cut/maintainance/reverse phase you are building your metabolism to become stronger and stronger. I will give you my experience in a nutshell for an example…

  • My Macro Timeline: When I signed up with KatiesFitScript my starting macros in December 2014 were roughly 1440 calories – 140gC/130gP/40gF at around 110-112 lbs and at this point I was just starting running again after a severe ITB injury and just starting lifting. After following those macros for about 12 weeks  I weighed around 105-106 lbs then started my first reverse diet over the next 12-14 weeks from March 2015 until the Utah Valley Marathon on June 13th, 2015 and reached roughly 1830 calories – 200gC/145gP/50gF. At this point I had put on some post marathon fluff and weight 108 lbs and Katie and I did another cut for about 8 weeks weeks and got down to 1610 calories – 156gC/45gF/145gP from June to August (read more HERE) and I ended the cut at 105.7 lbs. In August I started my second reverse diet and got up to 2,200 calories – 275gc/145gP/60gF by November 2016 at the Revel Canyon City Marathon and ended my reverse at at the same weight I started of 105.7 (read more HERE). From November to January I basically remained at maintenance which ended up being lower macros due to decreased activity and by January 1st I was roughly at 1875 calories – 200gC/55gF/145gP and I weighed around 110lbs s/p Holiday “gains”. I then cut for the next 6 weeks down to 1630 calories – 160gC/45gF/145gP and ended up weighing in at 104 lbs. Now I am currently in week 7 of my current reverse leading into the Revel Mount Charleston Marathon and I am up to 2180 calories – 265gC/145gP/60gF and weighed in at 102lbs – THE LOWEST YET (read more about that HERE)!
  • My Thoughts: Obviously from this you can see it was a continuous process. With each reverse diet my metabolism got stronger and stronger and with each cut I was able to lose more weight on higher calories. So my suggestion is to always view the “bigger picture” in the process and that is building up our metabolism to your own greatest potential which is DIFFERENT for everyone based on your personal daily activities, personal metabolism, and personal training!

With Love, Nutrition, and Training,

❤ Kindal (RunningWithStrength)

Five Friday Favorites: Fun Food Finds

Friday Five, IIFYM

Hey Guys – HAPPY FRIDAY! Here are some things that I have been loving this week in the food department lately that you might want to pick up on your next grocery run… 😉

#1: OatFit 100 Calories Packets. My favorite is the Maple Brown Sugar but the Cinnamon Roll is also a winner – I have not found apple cinnamon but I will definitely be EXCITED when I do. It is amazing pre-packaged oatmeal at 100 calories – 18gC/2gF/3gP. I have found it at Frys/Kroger, Safeway, Target, and Publix!

oatfit.png

#2: Blue Diamond Almonds. My favorites have the been the Wasabi Soy Sauce and Salted Caramel. I know most people like to get their fat’s from nut butters but I prefer the actual nut itself! 😉

#3: Honey Stinger Waffles. I shared these a while back but I eat the Gluten Free Salted Caramel and Maple Gluten free waffles. Since reverse dieting I have been using these for my pre-workout daily and I LOVE them they keep me full and fueled throughout my workouts and taste so so YUMMY. My husband took one bite and was like “oh a cookie”!

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#4: Thomas English Muffins. I have shared in the past that I am obsessed with Thomas Maple French Toast English Muffins and I have a stash in my freezer. I don’t know how I am going to fit but they just came out with Banana Bread and Blueberry and I might be in heaven.

thomas enlish muffin.jpg

#5: Halo Top Creamery High Protein Ice Cream. My favorites are Vanilla and Birthday Cake. OMG it tastes like straight but real ice cream. not like arctic zero that is like an icy fake of ice cream it tastes like breyers or dreyer’s brand – GO BUY IT! I found mine at Frys/Kroger.

halo top.jpg

 

With Love and Love of Foods,

❤ Kindal (RunningWithStrength)

March 2016 Monthly Recap

fitness, IIFYM, Monthly Recap

Hey Guys! I forgot to do this last month for February because the end of the month was crazy with traveling home to visit my family but we are back with the March Edition!

March Training Numbers:

  • Run: 156.3 Miles (30 hours)
  • Bike: 21 hours, 50 minutes
  • Swim: 6 hours, 42 minutes
  • Lift: 10 hours, 50 minutes
  • Total: 69 hours, 22 minutes

Reverse Diet/Macro Update:

At the end of February I ended my cut and 1625 calories – 160gC/45gF/145gP (You can read more about that HERE) and started my reverse diet the last week in February prior to the Phoenix Half Marathon (Recap HERE). So far from the end of February to the end of March I have increased my calories by 468 calories/day, carbs by 90 grams and fats by 12 grams  and protein stayed consistent and my current macros 5.5 weeks into my reverse diet at the end of March are 2093 calories – 250gC/145gP/57gF. During the process my weight has dropped about 1.2 lb from the end of my cut.

This reverse diet I did not follow a template of  add 5gC/1gF per week or 10gC/2gF per week but instead assessed by life events, training volume, work schedule, how I felt about my metabolism, etc in deciding how much to increase. I did not carb-cycle however I do generally have 1 untracked or free meal per week and I do guesstimate quite often when eating out for lunches/breakfasts/dinners etc. with my husband. Also I tried to keep track of my weight but sometimes I didn’t just because I didn’t want to feel like I had to weigh myself for the sake of making myself my own science experiment lol.

Ok so here is a general idea of how the past 5.5 weeks have looked for my reverse diet (weight is average for the week)

  • Ending Cut Macros: 160gC/45gF/145gP – Weight: 104 lbs.
  • Week 1 Reverse: 170gC/47gF/145gP – Weight: 103.7 lbs.
  • Week 2 Reverse: 180gC/49gF/145gP – Weight: 103.5 (This week I was in Florida for vacation and I loosely tracked macros – also I only weighed myself 3x during the week for average)
  • Week 3 Reverse: 190gC/50gF/145gP – Weight: ? (I did not record my weight this week – I think I was still deciding if I mentally wanted to document all the data and compare my weights week to week – sometimes I go back and forth whether the scale and documentation is friend or foe)
  • Week 4 Reverse: 210gC/52gF/145gP – Weight: 102.8 lbs
  • Week 5 Reverse: 225gC/55gF/145gP – Weight: 102.8 lbs
  • Week 6 Reverse: 250gC/57gF/145gP – Weight: 102 (average Monday – Thursday)

As you can see I started off slow – my last reverse diet (Read more HERE) I basically stuck to 10gC/2gF so I figured I would start there especially going into vacation Week 2 of my reverse and then returning from vacation Week 3. After I saw the vacation stabilized I started to reverse a little more aggressively since I was losing weight and my training was increasing. I figured I would use the metabolic advantage to increase my macros/calories as much as my metabolism could handle and help fuel my training better.

Photo Comparison:

  

Highs of March:

  • Reverse Dieting – The more Carbs/Fats/Foods the BETTER
  • Getting a better hang of Triathlon Training. My work schedule is non-traditional so I can’t exactly follow one of the typical training plans but I feel like I am making the best of what I have.
  • Hitting the IronMan Distance in my Swim – 4000m at 1:58/100m average! Biking 46 Miles straight at 14.5 mph! YAY!
  • Getting my Triathlon Suit! You will see one on Sunday when I post for my Olympic Triathlon

Lows of March:

  • Work. Work has been insanely busy this month working 13-14 days (1-2 hours over my normal 12) plus call shifts plus its cold/flu season so it just been crazy busy and just been plain exhausting and wearing me down emotionally, mentally, physically.
  • Sickness. I was diagnosed with Influenza A this month (I had B last month and Pneumonia in January). This then followed up in the same week with Pink Eye, Stomach Flu, and my cycle (sorry guys)  all while working close to 60 hours during the process – LIKE FML!
  • Trying to figure out the Tri accessories. Goggles have been a struggle and I am now on pair 3 which is frustrating monetarily but I want to make sure I find one that works especially since most swim are now 60-90 minutes. Also I am still trying to work on my bike – I feel like the shifter/crank is off and my bike seat is still not 100%. I have a bike fit again on Friday and hopefully he can help work some things out.

 

With Love and March Training/Nutrition,

❤ Kindal (RunningWithStrength)

 

 

 

Flexible Dieting and Cutting Round 3

IIFYM

Hey Guys! I have not done a spotlight on my nutrition in a while. Last time I fully documented for you guys my second cut with carb-cycling and my second reverse diet but this time I feel like cutting just kind of happened unplanned so I don’t have any fancy charts or graphs – just some information and thoughts.

This cut started I would say sort of just prior to the Revel Canyon City Marathon on November 7th when I had reversed dieted up to 275gC/65gF/145gP. Going into the marathon taper I knew I wanted to AVOID the taper bloat (if you have ever tapered you know what I mean) and decided with the reduction in training volume I would also decrease my macros. At this point my macros were pretty high due to the reverse so I cut down to 250gC/60gF/145gP and I stuck to that up the marathon and about 1-2 weeks post marathon. Honestly, I still felt great and fueled and everything so it was no big deal.

However, I had noticed that overtime my body was just stalling and it was becoming more difficult to maintain my previous weight with my decreased training volume in response to marathon recovery. I knew eventually I would want to reverse diet so I decided to slowly cut. From Mid-November to Mid December I gradually worked my macros down to approx 200gC/145gP/55gF which is still around 1800 calories per day and maintained my post reverse diet weight of around 106 lbs.

However, the last 2 weeks of December I traveled home to Florida for the holidays and had all intention of tracking – food scale brought, protein powder delivered, etc. However at the end of the day all the family, friends, events, etc just made tracking impossible and I kind of called it a lost cause. At the end of vacation I was up to approx. 110 lbs. and while it was mostly just water weight and bloating I decided to crack down and put some effort into cutting so I could successfully reverse dieting again. However, this time I was determined to take the cutting process SLOW and diet on as many calories as possible to get the best results. So we got back to Arizona on January 1st and I started my cut officially on January 4th, 2016 – NEW YEARS RESOLUTION anyone lol! This time I choose to not carb-cycle with my cut. Last time I tried this approach but I realized my metabolism and body generally responds better to a more homeostatic day-to-day macro intake during my reverse – plus trying a different approach never hurts to get to learn your body better. 😉 {One caveat to this I do have a weekly “treat/untracked/intuitive eating meal” per week and this is usually date night with my hubby – obviously results come quicker if you are perfect but this is a lifestyle for me and I am not dieting for anyone but myself so I make these choices for me 🙂 }

Official cut began on January 4th, 2016 and I started at 180gC/145gP/50gF – so approximately a 10% decreased in fats/carbs from my baseline. Within about 1 week I would say my weight had gone back to around 106.5 lbs (to be honest I did not track my weight or document it because I did not want to be attached to the scale but that’s what I remember). Obviously this was good progress the water weight/bloat – so yay macro cut. I stayed at the macros 180gC/145gP/50gF despite seeing very little changes in the scale for the next 3 weeks (as I said I wanted to go slow and keep my metabolism/caloric intake as high for as long as possible). However after 3 weeks my weight had only dropped to around 106 lbs. At this point on January 25th I decided to make another 10% macro cut and went down to 160gC/145gP/45gF and stayed at those macros until February 22, 2016. Honestly, at first the scale stayed the same for the first 7-10 days and then finally MOVEMENT. After about 2 weeks on the macros I hit a new weight average low of 104.5 and then the next week an average low of 104 lbs. This was 1.7 lbs lower than my previous cut end weight and I was pretty excited and on more calories this time – METABOLIC GAINS!

This cut has taught me to TRUST THE PROCESS and NOT RUSH THE PROCESS. The slower you cut and allow you body the adapt the better it will respond. Also this allow for less stress to put on your body as it will slowly adapt over time and not push it into starvation mode. There were many times when it was REALLY HARD for me to not just slash my macros in an attempt to get the weight off especially when the scale wasn’t moving and some weeks was going up instead of down. However, I am glad I pushed through and stuck to the plan to not trash my metabolism and set it up for the best reverse diet possible.

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Left: Beginning of Cut // Right: End of Cut

So what’s next? I am going to start reverse dieting again on March 7th following the Phoenix Marathon 13.1 and another week long vacation in Florida. I am starting the reverse after because reversing does require a lot of meticulous accuracy to get the best results and I want to put 100% in it. So stick around because I plan on taking you guys along for the ride! 🙂

With Love, Nutrition, and Metabolic Gains,

❤ Kindal (RunningWithStrength)

 

 

 

 

 

Reverse Diet #2 Recap August 2nd – November 1st

fitness, IIFYM

Welcome Back! So as my 14 week marathon training cycle is coming to a close so is my Reverse Diet #2.

Just a little recap of my Reverse Diet #1. My first reverse diet went from March to June approximately 12 weeks and I did with the aid of a coach (KatiesFitScript). My starting macros were 140gC/130gP/40gF at the begininng of my first reverse and I ended at 200gC/150gP/50gF. On this reverse we followed the addition of 0-5gC per week and 0-1gF per week and occasional protein 5g protein increases. I didn’t track my weight or macros as consistently in detail so I don’t have graphs – but I know my weight stayed consistent with the reverse with the occasional ups and down along the way.

After Reverse Diet #1 we went into a “cut” using “carb-cycling”, you can find the information HERE.

Now Reverse Diet #2 is complete. This reverse I did it on my own without the aid of a coach but using the knowledge that I had learned. This reverse I also was a little more aggressive in my increases. I increased carbs 0-20 grams per week and fats 0-2g per week and held protein constant throughout the entire reverse. My weight this reverse was actually the exact same as when I started despite increasing my caloric intake 642 calories/day and 120gC and 18gF per day throughout the cycle. Additionally, I feel as if I have definitely made some “gains” both in lifting, running, physically, and mentally! What can I say? Food does the body and soul good! 😉

Below are some stats for you other fellow nerds like me about my second reverse diet. Please note that my macros/increases are all totally unique to me. What works for me will not necessarily work for you. If you are interested in getting into flexible dieting I suggest hiring a coach initially. I use KatiesFitScript  (a good program to start is her “Relentless Resolutions”) as previously stated but any coach will work – just do your research and find what coach fits you best! Ok on to the goods….

Overall Stats from Reverse Diet #2

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Reverse Diet #2: Overview – Calories Vs Weight

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Reverse Diet #2: Caloric Trend

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Reverse Diet #2: Weight Trend

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The Final Photo Comparison

Week 1 vs Week 14

  With Love, Reverse Diets, and Metabolic Gains,

❤ Kindal (RunningWithStrength)

P.S. If you want more information on “Reverse Dieting” and “Macros” –HERE is a good place to start! 🙂

Airport Travel – My Go to Snacks/Meals

IIFYM, Travel

Hey Guys! As I am headed on the crazy travel train from Arizona to Florida for a weekend trip for a wedding I thought I would share some of my go-to food items to keep my macro happy!

Breakfast:

  • Starbucks: Coffee (Grande Misto) + Plain Oatmeal – I pack my own protein powder and add it in the oatmeal with cinnamon, nutmeg, and splenda from the topping counter.
  • McDonald’s: Egg White Delight without Cheese

Pre-Packed Plane Snacks

  • Protein Bars
  • Beef Jerky
  • Fat Free Pringles/Pretzels

Grab and Go Plane Snacks from Airport Kiosk

  • Greek Yogurt
  • Cheese Sticks
  • Fresh Fruit Cup

Lunch/Dinner:

  • If I have time I will scout around the airport for a restaurant I can sit down and have a meal where I can choose a healthy option that has a good balance of carbs/fat/protein but sometimes time is of the essence so I will do one of those kiosk grab and go salads/sandwiches.

Note most of the time when I am traveling on the plane I try to keep my carbs/fats low and my protein higher because I plan on spending time and eating out with my family later and plus I always feel disgusting like eating a greasy meal and then sitting like a potato on a flight for 4-5 hrs with limited movement.

With Love, Nutrition, and Traveling,

❤ Kindal (RunningWithStrength)

Reverse Diet 2 Month Update

IIFYM

Welcome! Today I am going to discuss the “reverse diet” and an update on my current stats after 8 weeks (2 months) on my 2nd reverse diet and my first one flying solo without KatiesFitScript! :0

Firstly, a “Reverse Diet” is where you slowly add in calories mainly in the form of carbs/fat over an extended period of time in order to build up your metabolic capacity with little to no fat gain. During my reverse diet per week I would increase anywhere from 0-10g carbs and 0-2g fat. Additionally, I would have one untracked day and occasionally 1 low carb day per week where I dropped around 30g carbs for that single day. Also, I went on two untracked vacations in which I just followed “intuitive eating” during this 8 week period.

I wanted to point out that during any diet it is best for you to hit your numbers as close as possible everyday without cheat/treat/untracked meals to achieve optimal results. However, I don’t really aim for “optimal or perfection” I just aim for balance. I think at the end of the day if you in this process either cutting or reversing remember YOUR end goal. If you are in competition prep obviously you made a commitment and it is vital to hit your numbers, but if you are just trying to lose weight or reverse diet for your mental and physical health then follow whatever makes your life the fullest. If that’s hitting your numbers dead on everyday that’s AMAZING or if that is having 1-2 untracked meals per week that GREAT too. The point is to just do what is best for you to achieve lasting results because we all know that quick fixes and crash diets do not work for lifelong success!

Ok now let’s get down to the knitty gritty …

2 Month Recap of the Reverse Diet

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Overview of Calorie Increase and Weight

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Weight Changes over 8 Week Reverse Diet

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Calories Increase over 8 week Reverse Diet

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End of Cut vs 8 Weeks of Reverse Dieting

  

❤ Overview and My Thoughts! 🙂

So as you can see from the data I have increased approximately 340 calories (65 grams carbs and 9 grams fat) per day over the past 8 weeks with no signficant weight changes and maybe even some muscle gains 😉 ! I find it totally amazing when you trust your body to do what it is supposed to and act like a metabolic machine! I can honestly say that IIFYM has changed my life! I feel so much happier and healthier and view food as fuel and for what nutrient it will provide to my body versus just a caloric intake! If you are considering IIFYM and macros for either a cut or a reverse please do not hesitate! Find a coach to teach you the in and outs and then go for it! It is not the easiest at first but trust me it does get easier and eventually just becomes a way of life!

{Obviously, I recommend KatiesFitScript as a coach – she has an awesome new program called Relentless Resolutions that teaches you how to calculate your own macros and a basic lifting and HIIT plan or you can get on the waitlist for personalized coaching!!!}

With Love and Reverse Diets

❤ Kindal (RunningWithStrength)