How to Metabolically Adapt

The hot topic of the decade! 

Everyone is ‘fixing their metabolism’ and eating 200g-300g of carb per day making us all jealous while we are struggling on poverty macros, and silly salads just trying to find results? Are you that person? This is going to be a quick “how to”!! 

I know that you all want to know each intricate scientific detail of the process right? No. No you don’t. You wanna know what works so here’s the cold hard facts. 

1. Your body is in constant need for homeostasis. If you starve yourself, your body finds a new set point. It metabolically adapts to stay alive and so when you diet for a long time, your body makes that your “maintenance” calories for weight. 

2. What’s the science?There is no data on metabolic adaptation. There is analysis of the insta community, and many client testimonials of this changing their lives and the science makes sense but the hard truth is that no studies have been done. But before narcotics had studies, they still worked so that doesn’t mean it doesn’t work. I’m saying it does work, but it will be more valid once Layne gets him a study going (I volunteer as tribute). 

3. How much food? Increase 5-10g of carb per week. Increase 1-2g of fat per week. This is what Layne Norton follows, but I have to admit that as time goes on and learning the intricate minds of girls (hehe), I take my clients slower. This seems absolutely RIDICULOUS and tedious to go slower, but keeping the client happy is key and no one wants to gain weight even when it’s bettering their future. 

Here is an example of a really slow adaptation that I wrote up for someone… I aimed for an increase of about 40 calories per week with some variation which is the equivalent of 10g of carb (4kcal/g), 10g protein (4kcal/g) or even 4g fat (9kcal/g) or any combination using these ratios. 

 

Week Number 1-Jan 2-Jan 3-Jan 4-Jan 5-Jan 6-Jan 7-Jan 8-Jan 9-Jan 10-Jan 11-Jan 12-Jan 13-Jan 14-Jan 15-Jan 16-Jan 17-Jan 18-Jan 19-Jan 20-Jan 21-Jan 22-Jan 23-Jan 24-Jan
Total Calories 1000 1040 1080 1126 1164 1202 1241 1280 1323 1365 1377 1389 1405 1417 1429 1463 1502 1514 1530 1560 1572 1588 1628 1640
Calorie increase per week 40 38 38 38 38 38 39 39 43 40 12 12 16 12 12 34 39 12 16 30 12 16 40 12
Protein g/day 115 115 115 125 125 125 130 130 130 130 130 130 130 130 130 130 130 130 130 130 130 130 135 135
Carb g/day 70 75 80 80 85 90 93 96 100 110 113 116 120 123 126 130 133 136 140 143 146 150 155 158
Fat g/day  28 30 32 34 36 38 39 42 45 45 45 45 45 45 45 47 50 50 50 52 52 52 52 52
                                                 
Refeed Meal  105 113 120 120 128 135 137 144 150 165 169.5 174 180 184.5 189 195 199.5 204 210 214.5 219 225 232.5

237

You may look at this and say “holy crap that’s too slow” but the purpose of this is so that your body can’t tell that you are increasing, and a girl can go from 1000 calories per day (way too little) to 1600 calories in 6 months. 6 months is a long time, but at 6 months she will be in the process of changing her life for good and hopefully not have gained much weight. 

4. How much weight will I gain? This is so variable. Some gain 0. Some gain 5. Some gain 12. I would say the average is 5lbs. You may see that you gain 2-3 lbs of water weight when you go up on calories, and this should level off. Your weight should stabalize and maybe even come down and at that point, you know that you can increase food again.

5. What should be my workout schedule? You should do the normal lifting schedule with 4 days of HIIT cardio and no more than that. 

6. What are refeeds? This is another topic that has no data, but it has been seen that to increase the amount of leptin (which is a hormone that can decrease with severe calorie restriction and slows metabolism), you should intake approximately 50% more carbs (many variations of how much extra to eat). The variation of caloric intake for your refeed doesn’t necessarily matter as long as this is a controlled refeed that is not a binge on terrible foods. 

7. What is my maintenance caloric intake? There is not one calorie equation that is 100% accurate or appropriate for each person. It is so variable. The best thing to do is to jot down what you’re intaking for 2-3 weeks and how much calories you are intaking. There is a standard based on population norms though that is based on your height, weight, and age. Metabolic capacity plays such a big factor in determining your maintenance and sometimes just takes trial and error. 

As complicated as it sounds, and as much as it’s talked about, that is the quick and dirty and really all you need to know to be on a fast track to success. If you want any help at all though, just contact me and I can set you up with a full plan specific for you. 

With love and metabolism, 

Katie 

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Katie’s Favorite Things

like Oprah, but with a meat head twist ❤

Here is just a few product reviews for those that may not want to forgo the extra penny without knowing something about the product. These are some of the things that I use on a daily/weekly basis. Image

1. Cellucor Pre-workout: I personally believe that C4 is the best pre workout on the market. I’ve tried many others, and just nothing compares to the way that it makes you feel, before, during and after. You don’t get the itchy skin or the jitters and you don’t get the crash afterward. It was rated in 2013 on bodybuilding.com as the #1 fan rated pre workout.

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2. Skinny Pop: 39 calories per cup, 15g of carb for FOUR CUPS! Is this real life? It’s totally processed, but talk about guilt free snacking at night. Go to your local walmart and snag a bag of this. Not gonna lie, I add extra salt. But what doesn’t need extra salt, right? #guilty

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3. Mrs. Dash Table Blend: Eh…table blend is alright. The reason that I am able to have this in my hand is because my FAVORITE flavor is out because I use it much more. Try Mrs. Dash garlic and herb! I put it on my prepped chicken every week, and it almost makes it taste like crusted! YUM!

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4. The naughty version of Mrs. Dash, Cavenders Seasoning: It’s a high sodium Greek seasoning but for any fish, chicken, meat that you want to season, this is our family go-to. It is AMAZING! LOVE LOVE! ❤ We buy it at Walmart (although kinda pricey at about $3.67)

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5. Milk Chocolate Caramel Seasoning: Need I say more? It’s guilt free, and you can find it in the popcorn seasoning section. I use this a lot in my recipes, and mostly in my oats in the morning!! You can find it at Walmart.

quest bars

6. Quest Bars: Is it even necessary to discuss? I mean really. To name my favorite 3 (which is pretty consistent across the board for most people I’ve talked with)–> Cookies & Cream, Chocolate Chip Cookie Dough, and White Chocolate Raspberry!

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7. About Time Birthday Cake Protein: I’m not going to lie, I was disappointed at first in this. I used it for the first time when all I had to add to it was water though, and we all know that didn’t end well. I use it now in pancakes, and it is SO good. The biggest benefit I see to it is when you don’t have as many macros left, and this is 0 carb and delicious! I will say that I like Isopure better. It’s a little bit more expensive (not much) but it is good no matter what you mix it with!

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8. Poweraid Zero: The blue is my favorite and I have one everyday unless they have sold out and the pink runs a close second.

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9. If you’ve never tried it, you really should. But only flavors Vanilla Maple, and Cookies and Cream. This is an ice cream substitute and quite expensive ($4.99 per pint) but it is only 150 calories per pint and about 30g of carb for the entire pint. You can absolutely sit there and eat the entire pint. This picture is in order from best to worst (Cookies and cream, chocolate is okay but chocolate PB is really just not good at all).

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10. Spray Butter–> If you know me, you know that I love spray butter. I put it on just about everything. Toast, sweet potato, butternut squash, anything… 0cal/c/p/f (My husband jokes that it’s so processed that it’s probably awful chemicals that are radiating through my body and lets be honest, he’s probably right haha)

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11. Okay, this is a joke, and I kinda wish I was kidding. But #haveyoueven? It’s out of this world. You may judge me, but when you try it, you’ll change your tune.

With love and favorites,

Katie

Waffles at night will NOT make you fat

Don’t eat 3 hours before bed.

Don’t eat carbs at night.

We have all heard the myth but what is the truth, the science?

An article was published in Obesity journal in 2012 that looked at the distribution of carbs. One group was placed on a diet of carbohydrates that were distributed throughout the day, and the other group ate the majority of their carbs at night.

If you would like to read the article, you can find it here: http://onlinelibrary.wiley.com/doi/10.1038/oby.2011.48/full

If you would like to just know the results, both groups lost weight but the group that ate their carbs at night lost more weight. The results were not statistically significant (but possibly in my opinion, clinically significant).

The group that ate their carbs at night had a higher level of leptin which is the hormone that controls hunger, and so they were less hungry with less cravings. The group with carbs at night also had higher levels of adiponectin with time, which is the hormone that controls fat and carbohydrate metabolism. Insulin levels were also more stable, and when insulin levels spike, this is what leads to cravings and feelings to “binge” on other sugary, processed foods. The carbs at night also show lower blood glucose levels and cholesterol panels.

CARBS AT NIGHT FOR THE WIN!!!!!

So, if you have a coach that tells you that “carbs at night will make you fat” like a friend of mine, then run far away because you’ve seen the data with your own eyes.

It is of note that these patients were obese, so this does not delve into the bodybuilding world of people with 10% bodyfat. It should also be noted that this is not a long term study so there would need to be a further study to see the long term effects. The patients in this study also ate less carbohydrates than just the normal population because they were put on a 1300-1500 calorie diet, but for the purposes of timing, the results are clear.

If you are like me and would like to eat more carbs at night, check out some recipes that I’ve whipped up over the past three months and put into an ebook for you guys ❤

http://www.katiesfitscript.com/contact.html

Overnight oats

With love and quest bars in my bed at night,

Katie

Meal Plans and Training Programs http://www.katiesfitscript.com/services.html

Follow me on instagram @katiesfitscript

Facebook: Katie’s Fitness RX

My Rebuttal-Standing up for the #fitfam

If I’m being honest, when I read the article, I kinda giggled. She makes some valid statements. So, my one statement will be hats off to you for looking at the very surface of all that the #fitfam represents, and let me tell you what you’ve actually missed.

If you aren’t familiar with the original article, here’s the link:

http://elitedaily.com/life/culture/reasons-why-the-fitness-culture-on-social-media-needs-to-be-stopped/

1. Psuedo Instafame 

That’s at least what I like to call it. I’m one of them. I haven’t done anything spectacular but yet at the Arnold, I had about 5 different people ask to take a picture with me, and kinda gasp when they saw me. I have friends who you might call “completely average” but they are making a business for themselves and have over 100,000 followers. They had a passion, went after it because social media and 2014 allows that, and while you’re eating a cheeseburger, they are making money.

2. They make you feel GREAT for eating bad food. 

Clearly, you don’t live in the same #fitworld that I do because the reason we all work so hard, is because we wanna stay looking good at the same time as having the occasional bulk. One of the most famous fitness women is Chady Dunmore who has a burger at least once a week, doughnuts, and laughs at the thought of not stuffing her face constantly. And clearly you haven’t been informed of the metabolism adaptation with girls eating over 300g of carb per day (which includes lots and lots of chocolate). You can have your “normal food” and we will have ours, but we will just have good bodies while we do it 😉

3. We think this is sexy. 

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Yep, that’s right. All of them. Because we don’t judge like you.

4. We work out while you are still in bed. 

It’s called passion. It’s called drive, purpose, determination. Those adjectives may be foreign to you, but we actually care about something, and we love it. So while you are still sleeping, we are grinding. Do you wanna just live your life with the sole purpose of going to work? Choose to do something for yourself.

5. We dont complain about our lifestyle. 

While some might, they aren’t representative of the entire fitfamily at all. But good try on trying to make up 11 things. We love what we do. We work out together, when we are together. As shocking as this may come to you, we like it or we wouldn’t do it everyday. I’m pretty sure I see my weekly meal prep posts with smiles on their faces. Again, good try though.

6. We send people names of workouts to do, and they have ZERO idea what we are talking about. 

I send workout plans to people, and mostly to people who have never lifted one weight. I always get the confused email of “what’s a underhanded barbell row?” “What’s a skull crusher?” “How do I do a front squat or a hack squat?” If you, my jealous friend, know these then kudos to you but most don’t. So we upload videos to show how easy it is to actually be in shape.

7. We encourage others to eat healthy as well. 

You have the crack pipes in any thing that you will get involved in. The ones that try to give out plans who know 0 science, 0 nutrition and just want to make some money. There are those people, but with Layne Norton’s trend right now, if you try and post your little medical jargon with no science behind it, you’re not going to be taken seriously. Almost only valid point.

8. Cult? Really? Because we have friends and you don’t?

It’s not about just camaraderie. We ACTUALLY are friends. Yes, we met on social media. Ever been to a fit expo? Yea, I didn’t think so. We hang out. We eat together, lift together, and drink (protein shakes) together. Yes, we cheer each other on. Shame on us for encouraging our friends. Shame.

9. Grey and blue. Your point makes no sense.

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10. What’s actually sad is that you don’t know about IIFYM. Food below sure is sad, and to look good while we eat it. I sure hate that. (insert sarcasm) 

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Last 2 pictures credited to Brittany Dawn (IIFYM queen)

11. We actually care about one another. 

Again, good try on the “insert funniest thing about fitfam I can muster” but it falls short again. We get people in the gym by inspiring them. We get people to actually start a lifestyle that they can continue and teach their children so that we can change the epidemic to a new, better one.

As you stated last, it is better than a growing nation of obese people. I work in a pharmacy clinic where I see patients daily who would rather DIE, and have diabetes so bad but would rather eat their food and have their foot amputated then to change their lifestyle. They would rather clog their arteries and pay thousands to have an open heart surgery and then turn around and eat a greasy burger every day.

Hope you’re not offended by me directly insulting you. You should understand though.

With love and muscles,

Katie

Feel free to follow me on instagram @katiesfitscript or facebook: Katie’s Fitness RX

For training programs and meal plans: http://www.katiesfitscript.com/services.html

The Secret Life of the Competitor

I have so much passion for competing, but I have to admit, it’s hard to figure out what you need to do.

What do these girls do? How do they get that lean? Do they starve themselves?

Well, sometimes, especially if they have bad coaches.

Nutrition: 

The trick to doing it the right way is to start early. The first time that I prepped, I did it for 16 weeks. That’s 4 months, and I only had one controlled cheat meal once a week until the last 6 weeks when I didn’t have any cheats at all. The biggest key for starting to compete is making sure that you are in a metabolic state that you are ready. It’s also important that you are in the correct mental state.

My metabolism wasn’t the best to do this, and then I got a bad coach but we all know that story.

METABOLISM METABOLISM! I can’t stress that enough. If you don’t have any carbs or calories to cut from that you are eating on a regular basis then by the time your show comes around, you will be eating so little that it’s not healthy.

Diet is key. And figuring out your maintenance calories and start cutting over 16 weeks until you get to peak week (which is an article for another day). People mostly cut carbs and fat grams and keep protein really high. PROTEIN PROTEIN PROTEIN! Typical meal below (ha!) I won’t go into every single detail of diet because everyone is so very different.

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Workout: 

Different people respond differently to different styles of cardio. I do HIIT and steady state cardio. Steady state cardio is not the best way to burn fat, as we all know, but sometimes if you hate HIIT and are willing to do 30 minutes per day of steady state cardio, then that’s the better option to me. I choose to do 3 days of steady state cardio and 2 days of HIIT, active rest cardio days.

But most importantly, you lift lift lift every day. Heavy lifting. I feel as if this is vague, and people don’t know what that means. It’s different for everyone but the heavier the better. You are not going to be able to change those muscles if you aren’t lifting as much as you possibly can every day.

You do a day of each muscle group. Those include legs (I do a quad day and glute/hamstring day), shoulder, back, biceps, triceps, calves, and chest. There are many examples of the rotation of how to do these online, but if you would like help from me I can help you with those plans too.

Posing: 

Practicing posing is critical. There are specific poses for certain classes, and you have to make sure that you aren’t going to look like a fool. You tube is key. See below for classic bikini front pose.

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And figure front pose… Nicole Wilkins (Figure Olympia for 3 years)

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Bikini suit: 

Now suits. There are many different places that you can get them but the biggest company is Ravish Sands. I’m a huge fan and their suits are absolutely beautiful. They are known for their attention to all the sparkly detail. See below for my new sparkly suit that someone let me borrow. They are VERY expensive. Money discussed below.

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Tanning: I tried to go the cheap route and get it done at a normal spray tan and asked them to do 5 layers. It STILL was not dark enough and I looked ridiculous. I finally bit the bullet and just got my tan done at the show even though it’s more expensive. The darker the better. The bronzer can come off when you go to the bathroom or drink water or in my case, drool when you sleep. You have to be careful but they will touch it up when you are backstage. They oil you up also right before you walk on stage.

Money: 

NPC Card-$100 (This lasts for one year)

Most Shows- $80 each

Suits- $75-$1000 (most run $200-400) Yes, insane.

Classic clear stripper heels- $35-$50 (found mine on Amazon for $30)

Tanning-$110 for NC

Hair/Makeup-$100 (I never do this)

Next time, I’ll blog on the day of competition! I know bodybuilding is a world that many don’t even know about or understand, and so I thought I would shed some light.

With love and muscles,

Katie