Reverse Diet Week 1, Day 7

Reverse Diet Week 1, Day 7
The first week of the reverse diet is in the books! Man did it feel weird to see the scale go up! That is going to be the real mental test these first few weeks. My weight went up 9.2lbs and 1.1% body fat. I did a few days of eat whatever I wanted to (unlimited meat and cheese). I also did a re-feed yesterday and my body is holding onto some extra water weight. Going up that much weight should’ve put me at 2-3% more body fat, but most of it refilled my muscle glycogen and gave me a much fuller look. Just goes to show you can’t take the scale with the end all be all! What you see in the mirror/pictures is way more accurate!
📆 DATE: 7/6/24
🔥 REVERSE DIET WEEKS IN: 1
⏳ WEEKS REMAINING: Variable
⚖️MACROS: 110g Fat | 125g Protein | 18g Total Carbs | 1640 calories
💪🏻 BODY FAT PERCENTAGE: 9.0% via Feelfit Scale
🔥 WEIGHT: 149.2lbs
🏋️ STRENGTH MARKERS: My strength felt a lot better the past few days. I have felt stronger on the heavier sets! I actually looked forward to this mornings workout!
💦 CARDIO: 5 days at lv. 16 for 18 minutes on the stair master.
🧂 ELECTROLYTES: 10,000mg sodium/5,000mg potassium.
🩸 KETONES: ~0.1 ACEs via Biosense
🍽️ THIS WEEK’S STAPLE FOODS: Pre-workout drink, 1/2 Chocolate Peanut Butter Cup Ketobrick, 1 1/2 Tbsp butter, 3 whole eggs, 4 1/3 egg whites, 8 oz. 90/10 ground beef, coffee and green tea.
🍕 KETOGENIC RE-FEED: Each week I will be incorporating one day where I have a ketogenic re-feed meal. This week I did a 1,661 calories 130g Fat/95g Protein/22g Carbs meal which consisted of fathead pizza dough (homemade), 1 can of sardines, 1 1/3 oz. Parmesan cheese, 2 1/8 Tbsp ghee. 2000mg sodium/1000mg potassium.
🧠 MINDSET TOWARDS IT ALL: It’s going to take some time to mentally be ok with the scale weight going up and also to accept losing some of the muscle definition/striation/vascularity as my body fat goes up.
📖 OTHER THOUGHTS: I may allow for a couple days of eating to fullness (as much meat and cheese as I want!)
Please follow along here and on Instagram: @Theketoverse
#keto #bodybuilding #ketobrick #ketogenicbodybuildingprep #consistencyiskey #reversediet