New cap 💕
Some of you may have been wondering about my update on my Reverse Diet.
It didn't go to plan. Not in a bad way though.
It was physically tough doing Worlds. Being an Amateur meant we had to stay dehydrated for two days instead of one. Then I had to hang on for another week until my two shoots were done.
My fat intake was at the low end of the scale during the last four weeks of comp prep. Approximately 0.6g per kg bodyweight. Because it was an acute period of time my body could handle this.
For fat loss, calculations are between 0.6g-0.9g. I was on almost 2g of fat during my Reverse Diet. So my fat macros were fairly high (0.9g) during most of prep.
Hormonal imbalances can be caused, or compounded when coaches (or yourself) calculate low fat intake right from the start. I had one client come to me who had been put on 34g fat per day - less than 0.5g fat per kg/bw. For over 3 months. If you are on anything similar, please question the integrity of your coach and seek expert advice.
I realised pretty soon after the comp that to reverse diet and slowly increase calories so my fat intake was back to 0.9g+ would take up to 8-12 weeks. Denying my body of dietary fats for this length of time suddenly didn't make sense. Surely it was the same as doing a 16 week diet on 0.6g fat throughout? I did some reading, and it seemed the Recovery Diet (where you get your body out of it's stressful situation asap) was what I was doing instinctively.
I have realised that coming out of comp prep takes time to master. It requires trial and error to find out what works best.
Reverse Dieting was just too much for me to think about this time round.
One of my main goals for competing was to "do it well". It was important for me not to rebound like I did last time.
So I am really pleased that I successfully achieved this. My weight has baselined at 52kg, and that was despite eating an average 2900 calories per day up until a few weeks..! Take time to remember your original goals. It's easy to jump ahead to the next one and forget what you have achieved, and appreciate how far you have come!