Eat To Perform Adaptation Time Frame?

GymRatGirl13

Hey all! I have been practicing Eat To Perform the past 3 weeks. I start my fourth week Monday. I have made many adjustments to my fitness routine and am wondering how long to wait before making any adjustments to my base calorie and macro recommendation for Eat To Perform. I want to give my body a fair amount of time to adjust to the changes, but don't want to be eating in excess too long, if it isn't necessary. Here are the changes I made:

Summer is over, so I have quit mountain biking. I used to ride hard for at least an hour 3-4 days a week. I was also doing long circuit style lifting with lighter weight and 8-10 rep range for muscle maintenance during riding season. I was eating approximately 1900 calories a day, unless I rode and lifted, then I would consume around 2200 calories. I was eating at a 45/30/25 for Protein/Carbs/Fats. I weighed 150 and was pretty lean.

I switched to heavy lifting/crossfit style workouts again. I am doing 2 strength exercises followed by one 8-12 minute metcon circuit only 4 days a week. My workouts are now no more than 50 minutes. Following Eat To Perform's recommendation for my weight and activity level, I increased calories to 2300 on work days and 1900 on rest days. I am at 40/30/30 for carbs/protein/fat. So, I am eating double my normal fat content, less protein, and almost double my carbs it seems like. Most of my carbs are consumed pre and post workout.

My goal is to increase strength and performance and to add lean muscle mass. I have gained about 3 pounds and I have made great gains on lifts, but I am gaining fat in my stomach area and arms. I am ok with gaining some fat with muscle, but I don't want to be eating way more than needed for too long. To those who practice Eat To Perform: How long would you wait before making any adjustments to calories and macros? Thanks!!!

_Kitten_Kate

Have you logged into the private etp forum? If you're a member there, they are great with info and help there.