Well, Operation Be Less Fat is chugging along. It certainly has been a winding road with different nutritional approaches such as simply not eating like a slob, Carb Backloading, Keto, and Carb Cycling just to name a few. Through all of them, I have been able to discern what works best for me. Truth be told, what’s best for me might not be what’s optimal for a strength athlete, but it’s what I am able to stick with.
Presently I am following an Intermittent Fasting (IF) and If It Fits Your Macros (IIFYM) hybrid. The whole Intermittent Fasting thing is not that I strongly believe in all of the supposed hormonal benefits. Rather, I don’t like eating smaller meals throughout the day. It makes me hungry and more likely to have cravings. After I fight a little morning hunger off with some coffee, I’m usually good until early afternoon (I drink iced black coffee with Splenda. I know the Splenda supposedly makes people more fat, and that the chemicals will kill me, but I haven’t gotten fatter since using it, and I’m still alive for now).
Once I make it to the later part of the day, I can have a little snack and then focus on pre-workout nutrition for training days. After training is when I get to put my feed on. I have always been a night eater, so I figured why fight it? That’s why I don’t eat during the day. I like to hoard my calories.
Now I actually did just start working with my EliteFTS Teammate Mike Mastell for my nutrition. I was having good luck with my basic iffym approach, but I wanted a little more insight. Mike has done my last couple of weight cuts and they went brilliantly. I know other athletes that work with him for training and nutrition who all rave about his results. When I contacted him about it, he was excited to see what we could do.
I’m really psyched because since I have been working with him for the past month I have been losing one lb a week, and he’s continually been increasing my calories. That’s money well spent as far as I’m concerned. Right now he has me on three different days. Medium carb days for training, three times a week. Low carb days for my three non training days. Last, but certainly not least, one High carb day for my fourth training day.
One thing I made sure of before working with Mike was that he was only going to give me my macros. I know he gives some people specific meal plans, but that does not work for me. You see, I need variety with my diet. I have done bodybuilder type plans sticking with things like chicken breasts, rice, oatmeal, etc, but I could not stay on that forever. Once I’d finish with the plan, I’d put all the weight back on and then some. With the variety iifym offers I can eat like this indefinitely.
Here’s what I ate on my last medium day on which I’m allotted 275 grams of carbs, 210 grams of protein, and 50 grams of fat. Keep in mind this is a Friday night so I’m up and eating a little bit later than usual. Otherwise some times are moved up and meals may be bigger on other training days. I usually just take an inventory of the fridge and think of what I’m in the mood for that morning. Then I plan a menu which dictates my number of meals and timing. It varies daily. I also need to mention I’m really lucky to have the most awesome chef/wife ever. There’s always delicious foods to choose from.
AM 3 Black decaf coffees with splenda
2:30 1 cup broccoli, 1 cup cauliflower, 2 tbsp greek yogurt ranch dressing, 1 cheese stick, 1 oz of ham
Calories 180, Carbs 15, Fat 4, Protein 17
4:30 Fat free home fries (1 potato), .5 cups egg whites, 1 oz ham
Calories 265, Carbs 38, Fat 1, Protein 23
5:30 – Pre Workout (training at 6:00 pm) 1 Banana, 8 oz coconut water, 1 scoop protein powder
Calories 255, Carbs 38, Fat 1, Protein 26
8:00 – Post Workout (approx 8:00 pm) 1.5 cups Special K Protein Plus, 8 oz Fairlife fat free milk, 1 bagel thin 1 tbsp fat free cream cheese
Calories 445, Carbs 71, Fat 3, Protein 40
9:30 10 oz meatloaf 50/50 gr chicken and gr beef
Calories 450, Carbs 21, Fat 21, Protein 45
11:00 3 cups homemade beef and broccoli lo mein
Calories 654, Carbs 78, Fat 19, Protein 44
11:30 .5 cup Arctic Zero Vanilla Maple Creamy, 1 Eat Me Guilt Free Brownie (low fat recipe)
Calories 140, Carbs 16, Fat 1, Protein 22
Totals: Calories 2389, Carbs 277, Fat 52, Protein 217, Fiber 36
*If you were to total the macros the calories actually come out to 2444 instead of 2389. There are also other small discrepancies in calculations. This is how it comes out on the app that I use. It probably has something to do with fractions of macros. I’m not obsessive enough to try and figure out why this happens or care for that matter. Those 55 calories are certainly not going to make or break me. It’s the close enough method.
So that’s what I’m eating to be less fat. If you have any questions or comments please fire away below. It’s been a wild journey of just shy of 100 lbs lost now. I’m happy to help others in their quests.
Best,
Eggers
The two most important pieces of information I can relay that have helped me. First, it's a diet, you'll be hungry. Whenever I feel hungry, I think my diet must be working. Get used to it. Second, for me I MUST COUNT MY CALORIES! I don't have the self control to just eat less. I measure almost everything. It takes a little while getting used to, but now it's second nature and takes very little extra time. I figure I'm certainly worth the time and effort it takes regardless. For the most part losing weight is calories in versus calories out. Eat less than maintenance and you will lose weight.
If you have some questions that are a little more specific than the one you posted above, or simply just want to check in with me, hit me up on the Q&A http://www.elitefts.com/q2a/?qa=ask just make sure to put Dizenzo in the tag section. The best thing about this Ed, lots of people are in your situation and our correspondence can help others.
Good luck in your journey Ed. It really is about how bad you want it.