I'll start with my basic nutritional habits, as I believe this is the most critical part in attaining any health, performance or body composition goal.
I keep things as simple as possible to ensure I'll be as compliant as possible. I really don't do anything "special" when it comes to diet. However, I am very methodical day in and day out. I don't ever deviate from my plan, unless I have it scheduled into the weekly plan. A simple example would be cheat meals. I always plan them ahead of time, and won't eat anything because "I feel like it." I plan the next day's meals, the night before, and plan cheat meals on a carb up day, which always fall on my most intense training day (usually legs or an olympic lift based workout).
If I'm trying to add size, I usually have 3 cheat meals per week. These consist of a huge chicken, rice, and bean burrito from a local mexican place, a homemade pasta meal, and one meal out, usually on Saturday nights. That's it. Otherwise, every single other meal is clean and part of my plan.
If I'm focusing on fat loss, I don't have cheat meals, ever. I've gone as long as 4 months without a single cheat meal. This fits my personality.
I typically follow a carb cycling approach (for both adding strength and size and for fat loss). This allows me to take in enough calories to continue to add size, not feel deprived, and train hard.
I keep protein intake about the same each day, fat intake will be according to carb intake on that day, and the carbs will fluctuate according to my training schedule. Nothing fancy here.
Here's a typical day of what I'm currently doing.
*I finished up a 12 week max fat loss focus about 6 weeks ago. I started at 260 lbs. @ 10% BF, and finished up at 235 lbs. @ 5%....didn't want to get any leaner. I used a 12 site biosig assessment throughout the entire process. Yes, it looks like I lost quite a bit of muscle in the process, but I didn't lose ANY strength, and looked way bigger at a lean 235 versus a soft 260.
My goal right now is to maintain a BF of 7% or so, at around 240-245 lbs.
NOTE: I don't require very many calories to maintain my current levels of lean mass....about 3200-3800 per day for maintenance.
I push that up to about 4000-4500 when focusing on gaining
Fat loss.....varies....too complex to get into
I'm currently following a Push-pull-legs split
Monday (Pull 1)
Daily Macro Goals:
Pro--400 grams (43%) I've found that about 45% of my total calories from protein works best for me
Carbs--200 grams (23%) **I'm a former fat body, so I'm fairly carb intolerant, so I keep my carbs moderate to low most of the time. On carb up or days I cheat, I bump this up to about 500 grams per day, but will keep fat intake very minimal, basically not adding any fat to meals, except in the form of FA3 and Flameout
Fat--140 grams (34%)
Total calories about 3700
Yes, I'm anal about percentages, but I've kept a food log for so long, that I know exactly what percentage of my calories should come from each macronutrient for my goals at that particular time
Workout Nutrition: 3 FINiBARs, 3 scoops ANACONDA, 2 scoops MAG-10 (89 grams protein, 117 grams carbs, 27 grams fat, 1052 calories. This equates to just over 25% of my daily caloric intake. I've learned in the last few months, that this is the key to to maintaining leaness
I consume 50 grams of carbs (2 slices of Ezekiel toast, 100 grams (food scale grams) of strawberries and 100 grams blackberries at breakfast. The rest of the carbs come from a ton of vegetables at every other meal.
2 whole eggs
3 ounces of chicken breast
3 organic chicken sausage links (I also have all natural turkey bacon on some days)
2 slices of ezekiel toast
100 grams each of strawberries and blackberries
2 tablespoons of low fat organic sour cream
4 FA3 essential fatty acid capsules
3 FINiBARs, 3 scoops ANACONDA, 2 scoops MAG-10
6 ounces pork tenderloin
6 ounces Flank Steak
1 ounce mozzarella cheese
tons of veggies....usually cucumbers, tomatoes, and green and red peppers
4 FA3 capsules
pro= 78 grams
Carbs=Trace from veggies
3 scoops Grow
2 tablespoons Chia Seeds
2 scoops Superfood
pro= 66 grams
Carbs=Trace from protein powder
12 ounces of Tilapia Fish
1 tablespoon Lemonaise lite
1 tablespoon real butter (the yellower the better, mine is a european brand)
Pro= 64 grams
Carbs=Trace from veggies
Calories= 540 calories
3 scoops Low-Carb Metabolic Drive
2 tablespoons All-Natural Peanut Butter
**also add cinnamon, pumpkin pie spice, and real cocao
**I use a ton of ice and make this in the Magic Bullet
Carbs=Trace from protein powder
Fat= 24 grams
Carbs**Only count those from workout nutrition, fruit, starches and grains....I leave a little wiggle room to account for the trace carbs from veggies, nuts, protein powders, etc
Carbs=163 grams (117 from ANACONDA Protocol and 46 from breakfast) I definitely get another 40 grams from veggies and the other trace foods
My first advice to anyone serious about changing their physique is to keep a food log, at least for a few weeks. It's impossible to "eye ball" and estimate your daily nutrient needs. By having record of what it is exactly you're consuming, you can make adjustments based on your progress. It's the same thing as a training log. I believe in them and will probably always use them. I may not track all my nutrition for the whole year, but if I'm focusing on fat loss, I count every calorie that goes into my body. It's always worked, and I don't plan on changing it.
I'll end with this. Take your nutrition MORE SERIOUS than your training. It really is that important. I've always trained hard and consistently (haven't taken more than 10 days off in a row besides when I've been injured), but it wasn't until I took the nutritional aspect of things seriously, that I made any significant aesthetic improvements.
If you can squat till you puke, you can plan your meals ahead of time, give up some of your favorite foods, and not be a lazy ass in the kitchen.
I'll talk about some of my training beliefs in my next post