For a while I’ve been trying to make minor dietary changes to lose some fat. When I saw Dan John say “Fat loss isn’t a long term goal,” I decided to take a month and see what I could do.
I began last Friday at 6’1", 218 pounds. Waist measurement: 40". Right bicep: 15.5", left bicep: 15.25".
After a week, I’m down to 214 pounds.
Measurements are the same except let bicep 15.5"
I’m on a low-carb diet with about 2100 calories a day. Two of my meals each day come in liquid form. Here’s a typical day:
6 am: 2 scoops Grow! Whey, 1/2 tsp creatine, 2 Flameout, 2 fiber, heaping tspn instant coffee, ice and water.
9 am – 1/2 pound chicken, two cups broccoli or cauliflower. 2 citrucel fiber caps, 2 (non-Flameout) fish oil caps.
I take 1 Max-strength HOT-ROX before lunch.
Noon – 2 scoops Grow! Whey shaken in water. 2 caps citrucel, 2 non-F fish oil, multivitamin
3 pm – 1/2 pound ground turkey, two cups broccoli or cauliflower
6 pm – same as 9 and 3
9 pm – 3-4 eggs.
On training days, everything is the same except one of my liquid meals is Surge. I shoot to start with 24 oz of liquid, and drink 2 oz just before, 6 oz. during, and 16 oz. after.
The first few days, I shot for 200 oz of water throughout the day, and came close to that. As a result, I rapidly dropped to 214#. Since then I’ve fluctuated.
Three evenings, I went out for dinner and got a chicken salad. As a result, I skipped both my six and 9 pm meals.
Routes to dietary improvement seem obvious: less days going out for dinner, and drink more water again. I respond well when I do those things. Anybody have any other advice?
In terms of training, I have done ABBH. First week went pretty well. The 5X10 with chins and dips was practically impossible for me with my 15RM. Almost every set, I stopped and changed the weight in the middle(used a chin/dip assist machine).
Even so, I’m feeling pretty good. A little sore, as expected, but the Surge helps a lot. Generally I’m more sore two days after a workout than that day or the day after. Not surprising that my body could use some more carbs.
Training changes this week: I think ABBH is doable. This morning will mark my first workout of the second week. I’m not sure I’ll be able to keep up with the progressions he recommends, but I’ll give it a shot.
I am doing the first two days of training in a row, so as to make the routine 7 days long.
This week, I will add in some type of sprinting workout on two of my off days. I think I’ll shoot for 4 400m sprints, with 2 minute rest intervals.
So, 2100 low-carb calories, much Flameout, much water, a little HOT-ROX, ABBH, and soon a small amount of 400m sprints.
I’d appreciate any advice.