So I finally got over the cold funk and got back in the gym. Last Friday was my first day back. I REALLY overdid it. I did a killer leg workout. I should have known better than to jump back in full force like that after a week off but, alas, I am hard headed. I could barely walk all weekend!!
When I started back Friday I also officially started my cut following the lean gains model for intermittent fasting. Here is how I do it. I have a cup of coffee as soon as I wake up then a bit later a pre-workout supplement while driving the kids to school. I head to the gym and do my weights/cardio. This part has taken some getting used to. I don't struggle with hunger so much as feeling a bit jittery from the caffeine and no food. My strength hasn't been great this week and my lifts have suffered a little. I'm just trying to keep weight on the bar even if I can't pull off as many reps. I break my fast around 12:30 for lunch, usually with chicken and sweet potatoes. I have a 9-hour eating window with my first meal at 12:30 and my last around 9pm. I eat a huge bowl of greek yogurt with casein protein before bed every night.
I have started my cut on 1800 calories coming from 2300-2600 calories/day on my bulk. Believe me, I'm feeling it. Hell yeah I'm hungry. No one ever said cutting was easy... if it was... everyone would do it. Today I weighed in at 135 so I'm actually already down a couple of pounds.... fluid no doubt. I am feeling a bit less bloated as well. Last time I cut I had my calories at 1600 and was doing a LOT of cardio... tracking my cardio... and eating back those calories. This time I'm not tracking cardio. I'm going to try eating 1800 calories/day regardless of activity... on training days and off days. I want this cut to be accomplished primarily by eating at a deficit without depending on cardio so much like last time... which is why I'm not bothering to track it. I feel like too much cardio caused me to lose muscle last time. I'm still doing Zumba a few times a week and on days when there is no Zumba I do the stepmill at a moderate pace. No HITT for the time being. If I see I'm not leaning out like I'd like then I'll consider adding that in the future.
So... that's where things stand for me. I'm going to wait a few weeks and then take some pictures to see if there is any difference.
Hope you all are doing well!!!! xoxoxox
Update: So I've decided that I am going to add a couple hundred calories more on training days. I'm feeling too depleted and starved those days on 1800. I'll give that a few weeks and see if I lose on that amount :)