183.2 this morning.
I mentioned in a recent post that I’m focused less on macros and more on hitting the 2350 number.
To clarify, I’m focused less on constantly tweaking macros, but I’m still tracking and planning.
This week, I’m averaging 50/30/20 instead of my usual 40/40/20. A slight shift from protein to carbs, but I feel like it’s enough of a shift to make a difference in both weight loss and potentially appetite control.
I say weight loss and not fat loss because of some observations I’ve made when dropping my protein intake a bit. I seem to always get a weight-loss whoosh when this happens. It’s usually because I’m on the road traveling, and most of the protein sources tend to come with too much fat. I don’t bring a shaker bottle or protein powder on the road with me or to big home office meetings. These meetings usually have tons of snacks like fruit and granola, but they obviously don’t put out dishes of protein pudding or piles of boneless, skinless, chicken breasts.
Another observation that supports occasional breaks from hitting 1g/lb of protein or 30% protein: the last few times I had mega-servings of chicken breast - as in 10 oz or more in one sitting - I’ve felt like absolute shit. Bloated AF and just not good. It’s not like I salt the shit out of my chicken at home, so I think it is just something with chicken. Same thing with turkey or even beef.
So this week, I’ve been eating more carbs, pretty much throughout the day. Scale weight has been dropping and overall, I just look a bit tighter. Even a bit on the flat side, despite all the carbs.
For me, the risky side of going higher with carbs is that some of the shittier carb sources tend to creep in. I guess for me a shitty carb is one that doesn’t contribute to muscle recovery, energy, or satiety. Any kind of liqueur would fall into the shitty category…I am a fan of coffee liqueur, so these can creep in for me. The other one that creeps in is cereal. Sometimes bread can get a bit out of hand, but that’s why we have Healthy Life bread, which is like eating an airy sponge. 35 calories per slice. Barely enough to be a good vehicle for delivery of peanut butter and honey sandwiches. And finally, protein bars. I don’t care if it’s corn syrup or rice syrup or fructo-fuckto-oligo-sachharide, those carbs add up and if they’re not doing something good or contributing to satiety, they don’t belong. Quest bars make me hungry and beget more quest bars. Not buying bars by the box is an easy tweak that makes a big difference for me.
Good carbs for me are fruit, vegetables, oatmeal, honey (if it doesn’t get out of hand), rice, potatoes (I should eat more but for some reason, I do not), yogurt, skim milk, bread.
I’m also starting to lay the groundwork for the next phase around the corner, which will be to take a “reverse dieting” type of approach to raising my calories without increasing bodyfat. At all. Key difference here between me and an aspiring physique competitor: Staying very very lean is a higher priority than building size. So I’m not looking to reverse dieting as a way to slowly add muscle an minimize fat gain. For me, it’s just to slowly land at the highest calorie intake possible that allows me to stay within a very narrow range of leanness.
To lay the groundwork for that approach, I’m trying to keep my baseline carbs high. 300 or so. I’m also trying to start with a lower baseline for protein. 150g. This way, when I do start increasing my calories, I can do it with protein. I feel like this might help me get to a good landing point on maintenance calories. It might also help me understand the effect of protein increases on my body composition. If I don’t like the way things are going, I may end up nudging fat or carbs up instead. The goal will be to land on an intake level that is easy to maintain and has room for flexibility, but allows me to stay razor-sharp lean every day.
Meanwhile, I have about 24 hours to complete my pre-pool prep. Putting on the 4th layer of water-proof spray tan today. Full body wax later on. Carb loading and sodium cycling.
Nah. Today and tomorrow are the same as yesterday and the day before. 2350. Lift like a bodybuilder, practice like a gymnast, eat like a physique competitor.