Reorientations Days 6-8 and Macros Re-Revisted

I just wanted to post a quick update to say that my last two days have gone really well and I plan on keeping it up today too. So, what's changed?

Food logging!

After figuring out my macros, I've been able to plan my meals quite meticulously. I am one of those people who loves being super organised so this actually been a treat and not a chore (unlike chugging down my post-workout protein shake).

My carbs have been around the 20g mark and I've been meeting my calorie and macro goals.

However, I've decided to push my protein higher on workout days and have been hitting around 145g which works out to be around 2g per g of body weight which I think is much more ideal.

Also, I've decided to cycle my total calories and allow myself to hit 1690 on workout days!

So far it has been working. I can tell that I've been looking leaner and the scale has been telling me some positive things (I know I shouldn't trust it).

Plus, I'm still making progress with my lifts!

Macros Revisited

So, I've decided to get more specific with my macros. Using the IIFYM calculator, I've calculated my macros to cater to a ketogenic nutrition plan as it was the closest I could get to the 30g of carbs prescribed for low carb days.

The carbs come out to 19.8/20g which is what I have been hitting so far for with my 30g upper level limit on carbs. My protein should be at 118.8/119g and my fat should be at 114.4/115g - this was what I was mainly concerned on addressing, as I was sure that I wanted my protein to be higher than my fat but wasn't exactly sure how that should translate/how much higher etc. So now that I'm in the know, I can proceed with a little more wisdom to practice.

Fibre is also calculated: 31-39g. I plan on taking psyllium husks fibre supplement as it is difficult getting enough fibre on a low carb diet.

Reorientations Days 2 to 5 and Deadlifts

Reorientation/low carb days are boring, huh?

Diet
Nothing to report here in terms of my reorientation other than the fact that I've successfully stuck to lower than 30g of carbs these past 4 days. Although, I do worry about the amount of fruit I have consumed and I would like to reiterate here that I should probably just stay away from it (stay away from it, Melissa!) - but watermelon just goes so well with a  hot summer's day! I am a massive worrywart, however, and would like to confess that I may have exceeded the carb limit because of my greed for fruit. However, a reality check reassures me that I am probably still in the green and haven't consumed as many carbs as I want to think I have. Either way, I must finally resolve to boot the fruit! My new tip is to down some water if the fruit-thirst comes along.

I won't bother posting my food log here because I'm mainly eating the same old uninteresting things and also because I've left a few days of nutrition logs incomplete; my patience for logging homemade Chinese food in MyFitnessPal wears thin...

Workout
I've been to the gym 2 out of these 4 days which was the plan although I ended up working out today when I was supposed to work out yesterday. Not that that is at all significant, hah!

I haven't detailed the specifics of my training before, but at the moment I am following Bill Starr's Madcow 5x5 Intermediate program. I had spent a good while mucking around with programming, trying to incorporate the powerlifts whilst focusing mainly on the Olympic lifts but to no avail.

I've decided to switch up my focus and K.I.S.S. by committing myself to making progress with Madcow whilst focusing some time on technique in the Olympic lifts.

So far, it's working really well for me, although I am still only in week 3.

Deadlift Competition
Today, I finally competed in one of my gym's monthly competitions.

I managed to lift a PR of 102.5kg at 69.5kg bodyweight. I am more than pleased with this as I have struggled in the past to get over 100kg when attempting to hit 105kg. I was always worried about my back caving however the coach reassured me that I wasn't so I feel like 105kg is achievable!

This landed me with 2nd place for the under 30 females! Chuffed with the result.

Reorientation Day 1 and Macros

Meal Log 

I'd call today a success because my carbs are lower than 30g. Obviously, it's only the first day so I won't have anything exciting to blog about in terms of mood and hunger and adjusting.

I'm not too focused on the particulars of my macros although I'd prefer my protein consumption to be higher than my fat consumption, but I have no problems with a high fat and high protein diet. 

Workout

Today was a rest day.

Beginning The Carb Nite Solution

Reorientation and The Carb Nite Solution
So, after a botched attempt at my first reorientation (I must stay away from fruit this time), I am beginning my 10 days all over again and I will be posting on here daily to hold myself accountable and to document my progress.

The rules are that I must keep my carbohydrates at 30 grams or less (fibre isn't included in the total) for 9 days. On the 10th day, I will continue to keep my carbohydrates low until around 4-6pm, which is when I will begin my Carb Nite. It is exactly as it sounds: a night of feasting on carbohydrates, high GI carbs that is. Bring on the white rice, bananas and cakes!

The long term plan is to remain low carb for the rest of the week and have a Carb Nite once a week.

Goals
My goal at the moment is to lower my body fat percentage from 26% down to around 20%. I currently work out 4 days a week, I exclusively strength train and do not do any cardio (although I probably should).

Wish me luck!