I started this morning off with some deadlifts. For the past 3 weeks i’ve been doing fasted lifts since I have absolutely NO time when I get back home from school. I was a bit reluctant to try it, since I was positive that i’d hit no PR’s on an empty stomach, but I was wrong. My deadlift has gone up to 4 sets of 5-6 with 55kg (getting comfortable with pulling 55 before I attempt 60 again), my overhead press and upright row has gone up to 20kg for 3 sets of 6-8 (used to be 18kg).
If you’re lifting in the AM as well, make sure you fuel yourself with at least 15g of carbs and 20g of protein after for optimum protein synthesis (Just a fancier way of saying you’ll make some gains)
If I can be completely honest, lately I haven’t felt like lifting or tracking. Losing motivation is so common for anyone who’s into fitness. We’re not inspired 24/7, we’re human. But I’ve still been dragging myself away from my bed and over to the weights as much as I can. I just need to refocus myself. Eyes on the prize.
Very sleepy eyes on the prize.
“I am 50kgs.”
“I am 5’4”
“I’m a size 4.”
For the longest time, we’ve been defining ourselves purely based on our appearance. What size we are, how much we weigh, how tall we are. Appearance is one of the most quickly judged things, and in today’s world, weight and size is prioritised.
As a fitness blogger, i’ve gotten used to people defining themselves based on things that are important to society. But what about how strong you are? How compassionate you are? How ambitious you are? Why do these characteristics get hidden in the background?
A person is not his/her weight, height, proportions or body type. I don’t give a damn what shape or size you are, just be unapologetically you.
Don’t lose who you are as a person in the layers of image consciousness and societal expectations.
Now that we’ve cleared that up, the reverse diet is going smoothly. Extra carbs make me feel stronger with my lifts, and i’m still maintaining the same physique. Except I’m trying to go from 50kg to 52kg to help me tackle the 65kg dead lift (eventually). Till then, i’m going to keep inhaling bowls of pasta and tightening my grip on the barbell.
I’m someone who’s obsessed with making an actual difference in the world. Especially changing the goals of the ‘diet industry’. The industry (consisting of websites, magazines and TV shows that promise to help you get your ‘dream body’ in 30 days or less) prioritises making money off of confused people looking to get healthy, instead of actually helping.
How many times have you considered buying a magazine that has the sentence ‘secrets to get slim fast’ written in red? I used to brush through them myself when I didn’t know any better, and I couldn’t help it! The industry aims at people with a sniper, hoping to brainwash them into thinking that avoiding carbs and over-exercising is the only way out. I’m tired of people being misled into a harmful cycle of depriving themselves, and then binging on cake and pizza when they can’t take it anymore.
All i’m saying is, you can eat carbs and still lose weight. You can eat a slice of pizza and not have to feel guilty about it later. You don’t have to spend hours working out. I believe in balance and holding onto your sanity :p Flexible dieting works, trust me.
So next time you hear your friend complaining about his/her impossible diet plan, tell them to take a breath. Being healthy isn’t supposed to be that hard. :p
Hey guys :)
So it hit me that I had been cutting for around 2 months. I was in a constant caloric deficit for so many days (except a few non-tracking days here and there) and my mind never took a break from macros and mentally planning workouts. So I decided that for the rest of the week i’m not even going to think about IIFYM.
Taking a break is so important to regain motivation and to give yourself a breather. Yesterday I let myself indulge on carrot cake, biryani and chicken lasagna. Everything was completely guilt free of course.
I was frustrated a few days ago about wether I even made any progress on this cut. This is cause I am not as lean as I’d hoped. Do I have a six-pack? No. Am I incredibly shredded now? Haha, negative. Am I okay with it? Now I am. This was my first cut with IIFYM and for a person who has no coaching and no trainer, i’ve done well for myself. I got as lean as I could while also truly enjoying my summer break. I’m just going to slowly lean out and slowly reach my goal while also maintaining a balance. Some days I don’t track. Some days I don’t even bother looking at my barbell. But i’m human, i’m healthy and most importantly i’m happy.
I plan on doing another round of cutting before the year ends and going much harder on myself this time around.
My cut officially ends today. My final macros were 170 carbs/ 45 fat/ 80 protein and 1500 calories. This week i’m upping the carbs by 10 and the calories by 50. I’ll be doing this every one or two weeks till I hit my maintenance macros.
A reverse diet is basically a lean bulk. You don’t gain fat, you maintain your physique and you add a bit of muscle mass each round. Oh, and you speed up your metabolism to it’s fullest potential. I’m honestly so excited for new PR’s and strength gains.
This is quite a short post, cause I just wanted to update you guys.
Guess who can’t dead lift 60kg anymore? This girl. Not being able to lift a past PR would usually get to me, but not this time. I have a new challenge now to get back to that strength (i’m giving myself 25 days to accomplish this).
Having struggles when lifting is a common thing when you cut for a long time, so i’m not surprised. It is annoying, though.
My plan is to keep sticking to 55kg as my max lift, and once I can at least pull for 6 reps at that weight i’m going to try getting back to 60.
Things will constantly try to push you off track. PR’s get lost, people don’t believe in you, you don’t feel motivated to workout. But you keep going anyway.
Cause giving up is never an option, cause soon you’ll have a better PR, and you don’t need people to believe in you. You can do it yourself. Sometimes I lose all my motivation completely. But I put my gloves on anyways, suck it up and just lift.
Obstacles are placed to test your determination. Don’t fail.
I’ve probably written a post with a similar title a year ago. But I have something different to say this time.
So let’s say you’re craving something that you’ve mentally labeled as ‘bad food’. Pizza, lasagna, cake, bags of chocolate. Whatever it is. You’ve been craving it since you woke up, and now you’re trying to control yourself. You find healthier replacements of the food and you distract yourself and just tell the kid inside you to quiet down cause you really don’t want to give in. What if I told you to just eat what you’re craving?
Go ahead, order the pizza, bake the cake, open up the bag of chocolate. Now, what you don’t do is binge on what you’ve been craving. Eat 2 slices or a small to medium portion of whatever it is, and PLEASE don’t feel guilty about eating it. One of the reasons I promote IIFYM so much is because it’s all about balance and zero restrictions. Eat whatever you please in moderation and if it fits your macros but also remember to eat your salad and oatmeal and everything labeled healthy.
You’re probably craving something right now, aren’t you? Go for it. You have my blessing.
Also, on a side note, I got braces. Which means I do have food restrictions (goodbye, popcorn.) and it gets really tricky hitting my macros sometimes. But I guess it’ll all be worth it when I have nice teeth :p