I have received several PM?s lately of the like:
I have told people I would rather respond on the forumn, so if anyone else is interested they can join in also.
I will try and keep it breif and then if there are direct questions we can go from their.
The strict diet that shed 85lbs form May-August while actually gaining strenght and LBM.
(WARNING ONLY FOR THOSE WHO HAVE CONSIDERABLE WEIGHT TO SHED)
Very simple really.
I simply limited carbs to less than 20g a day. That?s it. No counting cals, macro?s nothing. Just keep the carbs LOW. I actually averaged around 10 a day. Now this carb count included every source of carb, no subtracting fiber, those dreaded sugar alcohols, none of that. If it was a carb it counted. Even a stick of sugar free gum with 1g of sugar alcohol was counted toward my total for the day.
Diet was mainly meat. In all forms. If I was hungry I ate, and ate a lot. Ribs, steak, fish, just eat. You really wont be hungry befor long though.
DO NOT LIMIT k/cals.
Make sure to take in high doses of vitamins though. I was taking a 1 a day pill 3 times a day. Plenty of water also.
This got me down to 215 and I could stay there and did eating as much as I wanted and more as long as carbs were kept LOW.
Then I decided after a year stuck where I was that I wanted to go further. I dropped cals and kept the same carb count. Bad idea. don?t do it. Lost major LBM. Dietary disaster. Lesson learned. don?t make my mistake. It did get me down to low BF% but the cost outweighed the product.
I then was turned on to T-mag by JB after stumbling on his site and receiving some greatly appreciated advice and help. THANKS AGAIN JB
This is wher the transition began. I slowly eased into a T-dawg type of plan. Watching cals and slowly adding carbs back in. Just take it slow. I would add 10g of carbs every two weeks. Evaluate, and move from there. Take your time. This can be tough. I had to fight my self and slowly get comfortable with carbs again. You wont regret having them again, YOU NEED THEM.
A food log at this point is a must. Slowly transition to full blown T-dawg, and spend this time finding your maint. K/cal level. Knowing this level is I feel one of the most helpful #?s anyone can learn about themselves. If you know this you have the power in your hand to lose or gain as needed.
In short. Over the next year I simply took the time to log everything and learn. Bulk for a month. Cut for a month. Yes I am recommending that you yo-yo to your hearts content. Now I don?t recommend this to anyone wanting to make great positive gains in LBM and physique, for that the yo-yo approach is very over rated. For someone who has been a fatty though this learning is a must. The more you do this the better you will know yourself, and you will learn that losing fat is a breeze. Take as much time as needed. It is a long life, and this is no short fix but a life style change. I did this for over a year.
After I became comfortable with the fact that I had the ability to lose unwanted fat anytime I needed safely by returning to my WELL documented bulk/cut cycle diet I was able to begin the real fun. Time to play with carbs and see what I could do.
At this point simply pick a diet or amount of carbs and go. Give it a good run. Go for a month. If you get fat oh freaking well. YOU KNOW HOW TO LOSE IT.
The point I am trying to get at here is experiment. Have fun. Find what works for you. Gain a healthy relation ship with carbs and food in general. Learn to enjoy and look forward to real food. Good food. Whole food. Foods that make you look good nekid.
It is all about finding what works best for you. Everyone is different. I am just now making good progress in the gym again. This is due to all the time I spent perfecting my diet. I am now eating more carb than I ever dreamed of potatoes, rice, beans, squash, bread, pasta, all that and more. I am currently on a six week PH cycle bulk. Sure I will gain some fat. You simply have to to make muscle gains. But I am comfortable with that. I am now able to bulk and limit my fat gain, and if it gets out of hand and I put on god forbid well say 20lbs of greasy bubbly fat during a bulk. Screw it. I have the ability to lose it with no problem, and I will have learned from my latest dietary disaster.
Well I know there is a lot of detail not in here but this is the jest of it. Feel free to fire away with the ??s on direct issues. I just wanted to give an outline. To give every detail of the last 4yrs would take days, and page upon page of forumn space.
Time to go lift, kick my own A#$ in the gym and then enjoy my acorn squash, English muffin, veggies, and lean chicken breast. Gotta love those Bulks, even more when you are not afraid of being FAT ever again. (< you have to get this befor any real progress will ever take place in the gym)
I hope this helps someone,