T Nation

My New Diet and Training

I’ve changed my diet and training to what I believe is more realistic in the long term of my fat loss goals, and I wanted to hear your always frank criticisms of them. My caloric baseline for fat loss is on the low end of the scale, but is not unheard of. I may adjust upwards if I begin to exceed 1-2 lbs/week in loss, and certainly if I notice lean body mass decreasing.

I am currently at 218 lbs, no more than 16% BF. I’ll probably continue on my reduced calorie diet until I achieve my goals this time around, or until October, at which point I’ll begin a cycle of “clean bulking” for a few months, and return my attention to reducing body afterward. This only makes sense, as an increased LBM will make this goal much easier.

My diet is as follows:

First meal:
1.5 servings raw whole oats
225cal
4.5g fat
40.5g carbs
7.5g protein

1 serving skim milk
80 cal
0g fat
11g carbs
8g protein

1/2 serving whey
55 cal
0g fat
1g carbs
11.5g protein

4 egg whites
68 cal
0g fat
0g carbs
16g protein

4tsp flax oil
180 cal
18.0g fat

TOTAL
591 cal
22.5g fat
52.5g carbs
43g protein

Second meal (pre-training):
1 serving brown rice
150 cal
1.5g fat
34g carbs
3g protein

1 serving skim milk
80 cal
0g fat
11g carbs
8g protein

1 serving whey
110 cal
0g fat
2g carbs
23g protein

1 egg white
17 cal
0g fat
0g carbs
4g protein

TOTAL
357 cal
1.5 g fat
47g carbs
38g protein

Third meal (post-training shake)
1 Tablespoon raw, unprocessed honey
60 cal
0g fat
17g carbs
0g protein

1 serving skim milk
80 cal
0g fat
11g carbs
8g protein

1 serving whey
110 cal
0g fat
2g carbs
23g protein

1 serving raw whole oats
150 cal
3g fat
27g carbs
5g protein

1 egg white
17 cal
0g fat
0g carbs
4g protein

TOTAL:
417 cal
3g fat
57g carbs
40g protein

Fourth meal (post post-training)
1 1/2 baked sweet potatoes
154.5 cal
0g fat
36g carbs
3g protein

1 chicken breast
120 cal
3.5g fat
0g carbs
21g protein

1/2 serving fish
50 cal
0.5g fat
0g carbs
10g protein

1 Tablespoon flax oil
135 cal
13.5g fat

TOTAL
459 cal
17.5g fat
36g carbs
34g protein

Fifth meal
Tuna
125 cal
2.5g fat
0g carbs
27.5g protein

1/2 serving fish
50 cal
0.5g fat
0g carbs
10g protein

TOTAL:
175 cal
3g fat
0g carbs
37.5g protein

Sixth meal
4 egg whites
68 cal
0g fat
0g carbs
16g protein

1 serving skim milk
80 cal
0g fat
11g carbs
8g protein

TOTAL
148 cal
0g fat
11g carbs
24g protein

GRAND TOTAL:
2164.5 cal
47.5g fat
203.5g carbs
216.5g protein

I reduce my carbohydrate intake to 160-175 grams on days I don’t lift, making up the caloric difference with protein from fish and chicken sources.

As you can see, the majority of my protein is a blend of milk and egg protein, as well as that derived from lean meat. I try to use full servings of whey only in post-training; any other time, I use half servings with an equal serving of egg and milk protein.

As for my training, I’ve cut down the volume from the previous routine I performed; though honestly, I didn’t use this routine regularly, but instead used it to induce a state of overtraining before I took a week of active rest.

Surprisingly, I noticed decent gains from this routine, which I’ve kept to this day. I’m also achieving greater gains in my calve and quad area, due to the fact that they tend to grow with little stimulus and I’m focusing on them now to a greater degree.

My routine is as follows, with 3 sets of 8-12 reps:

Monday, Thursday:
Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Tricep Extensions

Tuesday, Friday:
Military Press
Barbell Upright Rows
Bent Over Lateral Raises
Squats (4 sets, two wide and full squats; two normal full squats)
Lunges
Leg Extensions
Stiff Legged Deadlifts
Leg Curls
Calf Raises
Incline Situps
Leg Raises
Swiss Ball Crunch
Knee Ins

I break from the 3 sets of 8-12 repetitions for calve raises and abdominal training; for the former, I tend to perform 15-20 reps for three sets; and for the latter, around 20-25 reps for 3 sets. I also alternate stiff-legged deadlifts for conventional, heavy deadlifts for my second routine weekly, as well as alternating flat dumbbell bench presses for barbell bench presses in the same manner.

As for cardio, I perform HIIT with maximal exertion 4-5 days per week for 20-30 minutes, usually after my lifting routine; and I perform low intensity cardio, such as walking for two miles on my rest days.

Any further comments and criticism is certainly welcome. Your input previously helped me to reevaluate my methods and shift to something a bit more maintainable in the long term.

Nathan