I am 16 yo female, around 115lb, 5'5.5". Want to gain muscle, lose fat, get strong.
I lift heavy 4-5x a week, HIIT/plyometrics 2-3x a week, power yoga 2x a week.
I started counting macros last week and have felt great. I hit my goal daily and today it is time to slightly increase my grams (I am doing so slightly each week to find how many a can go up to without gaining, and to maintain) .
I hit my macros today, but then decided I should eat another meal after in order to act like a "refeed" and shock my body/metabolism with higher calories/macros for one day. It was stilly a 100% health/clean meal, but not exactly in my "macros".
Is this the correct thing to do?
My macros: 124 g P, 185 C, 89 F
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I would go with yes...but that's really just speculation.
Glycogen takes quite a bit of carbs to replete, so if you're working out that often bumping your carbs every few days may be wise. Should maybe take a look at Athlete.io, it's a bit more specific to athletes ( Duh ) and they have some information on ketosis and carb backloading specifically for people who work out a lot.
As paleot said, don't fuck up by going too hard and hurting yourself physically/metabolically.
At 16 / 115lbs / 5.5ft, you don't have much fat to lose. If that is your weight at the end of the day and you actually weigh 2lbs lighter in the morning, then your BMI would already classify as being underweight.
Heavy lifting most days of the week with power yoga and high intensity interval training sounds pretty hardcore for a girl that's just learning how to drive.
I like to "refeed" 2-3 times a day. I call this eating breakfast / lunch / dinner (and if I'm hungry for a 4th meal, so be it.) Somedays, I might only get one big meal in.. or none. I would follow your stomach rather than your head on that one -- "Eat When You're Hungry" style IF. I think you might be hitting this a little too hard.