Gym 🏋️♀️ with the Queen 👑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hubby had a big career break so we had a BIG dinner celebration. Like...BIG. I’d always been an intuitive eater so I can roughly gauge my calories. All the ‘mealcident’ and ‘snaccident’ bump my calories yesterday to 3700-3900cal 🍫🍬🍰🍚🍕🍔🥞🥐🍞.
But nothing a @alexia_clark #queenteam
Friday challenge can’t fix! Look at my vein pumps 😱 Insane. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
It had been a steady 2500-2600 calories few weeks now. After the BIG meal I was bloated. Next day I had SO MUCH ENERGY and had such a good session in the gym..and body didn’t seem to be affected much, unlike last time!
I can slooooooowly start to feel the effect of reverse dieting.
👉 constantly feel tired/no energy
👉 had to workout more / decrease your calorie intake even more just to get same result or break plateau .
👉 feel hungry all the time .
👉 gain weight even with just little bit extra food ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
Then YOUR BOLISM HAS ADAPTED.
What can you do?
✅ gradually increase your calories (50-150 cal/week. If you hit plateau then increase more)
✅ increase carbs every few weeks by 10-15% to recalibrate your leptin levels .
✅ lower cardio and lift 2-3x/week to gain muscle mass
✅ reduce workout to balance out cortisol/leptin hormones to lower your stress for better 💤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ll grow bigger at the beginning but I just had to trust the process to fire up the bolism again. One day I’ll be able to eat 2500cal/day (or my maintenance calorie), stay lean, look better and have HAPPY hormones. You’re never going to get stronger by making your body weaker. Take care of your body and mind. The progress will come 👌