Cut Phase Week 4

I am beginning week 4 of this phase. The past week, I intended to implement a second macro pull down (eating even less) and I was partially successful. Some days were easier than others to be on point. The hardest days were due to how intensely busy I was. Id say I hit my goal 75% of the time.

Not planning ahead every day, or being away from home all day long, made it impossible for me to actually hit my goals 25% of the time, but I stayed close, especially with fats.

Several days last week, I woke at 430am, coached weightlifting classes for 3 hours, or held personal training sessions, or my own training sessions, (equally important), and with coaching soccer, homeschooling my kids, music lessons, teaching classes, and club soccer every night, plus personal training in the evenings, I didn't get home until 8 or 9 pm! Those days I was getting 17-22,000 steps and was likewise very hungry. I tried to stay close to my goals, but definitely ate more when I felt I needed to. I never went to bed hungry, I always managed something.

Sleep is mega important when I am responsible for so much, more important to me than being perfect with my macros.

However!

The closer you are every single day to your macros goals, and movement goals, the more progress you will see. This cut phase has been OK, but not as tight as I'd like it And that is reflected in my slow loss.

Weight Update and Thoughts

This week my range was high, 137.5-138s all week. Some of that is from sodium. I ate a lot of soup this week. Its so nutritious, and filling for low macros. It is my go to meal. But broth is only really tasty highly salted. I also relied on deli turkey, meat sticks and things that are high sodium. 😋 So, there you go. Elevated scale weight.

I found myself all week wondering if I wanted to continue to fight for this 5 or 6 pounds. How hard do I want to fight for it? How much do I want it? In other words...

Is the juice worth the squeeze?

Ultimately, yes. Ive decided it is. It's worth fighting for right now, while im in the middle of it, when it's hard and uncomfortable, because it is easier right now than it will be in another 6 months of building.

I will be really happy I stuck it out.

So, I forgive myself, but I do intend to tighten it up this week. How can I possibly do that in my busiest season? I simply must plan ahead, at night, before I fall asleep, ir early in the am, over my coffee.

Take away: don't get frustrated, get curious!

If your weight loss has totally stalled, Ask yourself where you could tighten things up? Be more disciplined?

For me, this week, I can be more diligent about prelogging my food in MFP app, having staples on hand, preparing sweet potatoes, stocking up on lean protein and cooking it ahead of time so I don't rely on deli meat, which is high sodium.

Workouts and Energy

I've been feeling physically great! Likely because my deficit is still not too steep. 🙃 But also, I just feel really good, vigorous, strong, and still can access an energy reserve whenever I want it.

I am hitting my WOs hard still, high volume, high Intensity. Looking at 5-7 sets of heavy weight with a variety of 5-7 movements, including compound.

I'm doing a little cardio whenever I teach HIIT, and a ton of core! A ton. Of. Core. And Yeah, I still feel good.

Do you have to do all this to lose fat? No! I do because I've built up my training volume and athletic capacity over time so my body has adapted, it likes it, and can handle a lot more.

Macros and Meals

I'm eating soup every day! It really fills you up and feels deep down nourishing. So many veggies to throw in are amazing too.

Im eating eggs plus extra whites daily too.

My lowest Carb days have about 65-75g carbs. And my lowest fats days have had about 50g, though this week I'm dropping them to 45g. Ouch.

My average caloric intake is approx 1500, and the range is 1350- 1900. Yes im dropping fat eating this much! 🤪 And eating less than this feels super intense.

Yellow Pants Update

These non stretchy very small pants are my favorite, and I'm using them to gauge progress that the scale.might not reveal. They are SO much easier and smoother pulling on; I can tell they are looser than before. They now feel like worn in, stretched out, almost comfy pants! I pulled them on in one smooth motion, rather than inch by sticky inch, as if I wore them all day yesterday and they are now loose. I cannot squat down in them without feeling pretty restricted, but this is progress! Subtle, but I can tell. They are no longer soul-suckingly skin tight.

The top photos are week 1, middle week 2, and bottom, Week 3.

Stress Management

I am now making sure I get to bed early, and set a timer for 7 hours sleep minimum. That helps manage the stress of low food intake. I also have been intentionally seeking fresh air and noticing nature, feeling gratitude and grounding myself in the positives of this wonderful time of year.

I'm noticing the chill fresh air, the limited bird song, the leaves falling, all the vibrant color signaling the big transition toward winter. A time of renewal, reflection, turning inward, home, hearth, family. Snuggling under thick covers. Seeking coziness. I'm preparing for it by noticing.

Recipes and Mini Meals

I rely on some quick balanced mini meals and protein supplementation sometimes to hit my protein goals, which are around 135g daily.

One snack (aka.mini meal) I can find at any grocery store while out of the house all day is a low fat meat stick and berries. Berries are filling, nutrient dense, and low carb.

Another one is a protein powder smoothie. I add in my powder of choice, hitting 30 g protein.

I often use Naked Goat Whey or O.W.Y.N. powder to 25-30 g protein

1/4 cup DF milk ( Ripple is my choice)

1/2 banana or 1/2 cup berries

Creatine 3-5g

Mushroom powder 1 tsp

Power greens blend

Matcha if I need some caffeine

And any vitamins or supplements

Fall Pureed Soup (Awesome macros!)

4 cups bone broth

1/2 TBLS EVOO or butter or lard or bacon fat

2-3 cups prebaked squash or cubed raw

1 cup red lentils

2 whole red or white onions, halved

Cloves garlic, smashed

One whole leek in big pieces

Any veggies on hand! Like a Handful carrots, radishes, yellow squash, potatoes

Celery or bok choi if you have it

Salt, papper

Simmer until it's well cooked. I made in an instant pot for 15 min. Take off heat and blend with immersion blender.

Salt to taste. Top with chives or bacon chopped. Add fat if you need to.