carb cycling

WEEK 22 WEIGH IN: Tightening the Strategy to Make it to the Finish Line

It has been on my radar that my efforts weren’t producing results. I have found myself, in the last handful of weeks, having a few too many binge sessions. As I discussed in last week’s post, I was feeling really weighed down by the lack of progress I was making. Even though I’ve been following a lot of the rules, I was way too laxed, giving into impulses to eat foods contrary to my strategy.

That wasn’t working!

I’ve taken the week to contemplate how to push forward. I’m so close, and I’m super tired of dragging this process out. I know that it’s time to tighten my strategy in order to sprint over the finish line!

Since Monday, I’ve changed my eating approach to go into carb cycling. I’m going to spend the next 8 weeks (including this one) with 2-4 days where I consume a ketogenic macronutrient range of 65% fats, 25% protein, and 10% carbohydrates. I’ll alternate those days with one carb up day where my macronutrient approach will be 40% carbohydrates, 35% protein, and 25% fats. I know that this approach will allow me to be aggressive in getting to the body that I want to maintain.

I’m committed. I’m ready to re-embrace my love for all the fats. I’m ready to keep my eye on the prize when all the carbs in the world are calling out to me. I’ve come this far. I know what has to be done, and how to do it! I’m ready to win the day! (Another Mark Batterson reference!)

Moving on. Let’s talk about how things ended on week 22.

End of Week 22 Before and After Pictures:

Week 22 Food Journal:

It hasn’t been a strong food journaling week. Saturday and Sunday, I only logged my food intake the first parts of the day. It’s probably because I wanted to be in denial of all the extra things that were jumping into my mouth. It’s fine…it’s in the past…

Monday, for lunch, the hubs and I went to a Brazilian churasco to celebrate closing on our first rental property. Afterwards, we went to this awesome spot in a local mall where you can get edible cookie dough called Scooped. So good! I didn’t log my food at all that day. But after that Brazilian food binge fest, and cookie dough, I fasted the rest of the day. Since that fast, I’ve been successful in my new carb cycling approach: Tuesday and Wednesday super low carb macro range, and slight carb up today. This next cycle, I’m going to tackle three low carb days. So my next carb up day will be on Monday.

I’m going to drop my food journal entry from today, right here.

The rest of the food journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 129.9 lbs. (Decrease of 2.6 pounds since last week. Total decrease of 13 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 80.9 lbs (Decrease of 1.1 lbs from last week. Total of 2.6 lbs. increase since start date).
  • Dry lean mass: 29.3 lbs. (Decrease of 0.7 lbs. since last week. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.2 lbs. (This was a 0.4 lb. decrease from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.3 lbs (Decrease of .9 lbs since last week. Increase of 1.3 lbs since first weigh in).
  • BMI: 22.3 (Decrease of 0.4 from last week. Total decrease of BMI is 2.2 since start date)
  • Body fat percentage: 16.3% (This decreased by 0.1% from last week. Total of 8.5% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1435 calories (This decreased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2232 calories on moderate exercise weeks. 2484 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1500 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 22 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/8 inches (up 1/8 inch last week, and down 2 3/4 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 36 1/2 inches (Down 3/4 inch from last week, Down 6 1/2 inches from first measurement)
  • Butt (measured at widest part): 36 inches (Down 1/2 inch from last week. Down 3 5/8 inches from first measurement.)
  • Right below my muffin top: 33 inches (Same as last week, and down 2 7/8 inches from first measurement)
  • Waistline (measured across belly button): 32 inches (Down 1/2 inch from last week, and down 3 1/4 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as last week. Down 11/4 inch from first measurement.)
  • Shoulders (measured at widest part): 39 1/2 inches (Down 1/8 inch from last week. Down 1 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Up 1/8 inch from last week, and down 11/8 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

I dropped two and a half pounds this week. That lost weight was a combination of water, dry lean mass, muscle, and 0.4 lbs of fat- which is all we really care about. The measuring tape results showed a marked decrease in my hips, butt, and waistline.

It feels good to be a few days into my tightened strategy. The more days I go, the more confident I am becoming in my ability to stick to the strategy. And it’s with consistency in our efforts that we realize our end goals!

That’s it for today. Talk to you soon.


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Food Journal Entries From the Rest of the Week:

Friday, May 28

Saturday, May 29

Sunday, May 30

Monday, May 31

Tuesday, June 1

Wednesday, June 2 (Yesterday)

carb cycling carb cycling carb cycling carb cycling

Published by

Amy Bellamy

What's up everyone?! My name is Amy Bellamy and I am a wife, a mom to three boys, and a certified personal trainer and nutritionist. I am an avid distance runner and love lifting weights. As someone who has struggled with being overweight in the past, I know how hard it can be to find the right process that works for you to lose weight. The frustration of starting and stopping and starting again, wears on you mentally and physically. That's why I want to share with you what I have found to be a game changer for me in my weight loss journey. Through experience and study, I’ve learned the tools required for losing weight permanently. I have the education and experience to help you overcome any insecurities you have, from that worry of everyone looking at you because you don't know how to use the exercise equipment in a gym environment, or simply not knowing how to use what you have at home. I also have the training to help you stay focused on your goals when that plate full of cookies is staring you down and you find yourself saying "Well, I will allow myself to eat just one" and end up eating the whole plate (oh, the number of times I have been there). I’m excited to help you find the right approach to your food consumption, give you the template on how to build a strategy that works specifically for you and then help you stick with it. On top of that, I will show you how to help you increase your flexibility, strength, muscle growth, cardiorespiratory abilities and achieve your fitness goals. Let me help you in your commitment to living your healthiest lifestyle and lose those last 15 pounds for good!

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