Just gave a quick look, but before anything else cut out the cookies, gatorade and coffee with 4 sugars! Swap with pretty much anything else, -banana ,chips even, just not white sugar. Overtime will have better energy mentally also
If like like to suffer try 531 Krypteia Or Alpha/Brian Ahlsruhe’s stuff like Powerbuilder(a 531 hybrid)
Precision nutrition Meal plans usually suck is the article. Start with transforming breakfast
Yeah that was noted, thanks.
To be fair, I’ve done powerbuilding(ish) schemes for a bit in the past, haven’t touched Krypteia yet though, so I’ll definitely consider it.
I’d say I try to evaluate both the mirror and cardiovascular performance.
@Voxel
Is this the chart? For what it’s worth, I like the set up
Indeed it is
I ran some crude calculations on it yonks ago and as long as one actually eats a varied diet (i. e. opts for more than rice as their carb source) the guidelines for portioning when compounded over days gives a pretty decent calorie average.
Then if one wants to get cute with it, rice is good on a leg day, butternut squash is preferable on an off-day and voila suddenly one is carb- and calorie cycling.
If one isn’t losing weight and wants to one can scale rather easily (reserve carbs for before/after workouts). If one wants to gain, just add a serving here and there.
Again, though, it fails if one just goes protein = eggs, carbs = rice,… Trying to visit the spectrum is better.
If you wouldn’t mind chiming in, that would be great. You’ve always got some nice info to lay down as well.
I also wasn’t sure where to post this.
What about how clothes are fitting? That’s another objective way to track change because the eyes can sometimes misinterpret pics/mirrors. Try on the exact same outfit (obviously not pajama pants and Mr. Planet’s t-shirt) every couple of weeks and see where things are getting tight and getting loose.
Like some folks have said, first things that jump out are bumping up the total protein a bit. 80-110g is closer to half of what you want to shoot for. More importantly, being sure to have some protein with every meal/snack - no more just oatmeal or oatmeal and trail mix. Throw a half-scoop of protein or some liquid egg whites in that sucker.
Also, steering away from the simple sugars - fruit juice and lemonade might as well be Mountain Dew, and you (hopefully) wouldn’t do the Dew with breakfast when you’re trying to drop weight. If you’re not up for eliminating them or using calorie-free flavored mixes instead, dilute juices with water/seltzer/Sprite Zero to shave down the daily calories/sugars.
Other than that really, Precision Nutrition has a ginormous track record, so sticking to their info is a solid and reliable route. As a “fat loss diet plan” though, I’m really partial to supersimplified carb cycling - more carbs on hardest training days, less carbs on easier training days, little to no carb on rest days - but playing with carb intake isn’t for everyone.
I will say, though, I’m not at all keen on stuff like the 5/2 Diet or MATADOR for you, because extreme calorie restriction is a fundamental part of those kinds of plans and, without speaking out of turn, that’s a door you shouldn’t open.
I also agree that tweaking the training is another tool to spark more fat loss, but there are more options on that end and you don’t want to make too many changes at once (adjusting nutrition and workouts at the same time).
Just thought I’d check back in.
Things are going pretty good. My meals are more lenient concerning not focusing on numbers too much, but at least dialed in to where I can monitor what I’m eating.
I don’t have the exact numbers around me, but as far as macros go I’ve been seeing good progress with 150/90/180 p/f/c intake.
I’ve also been hitting the trails with my husband twice a week (fairly new to mountain biking), and reserving a day for sprinting.
I think the conjunction of adjusting my meals, as well as doing more conditioning work is more than likely what was needed.
I haven’t seen too big of a fat loss jump, well, really no jumps at all, scale wise, but I have seen a very noticeable change in the mirror. So I’m still on track.
Again, thanks for the pointers guys. Much appreciated.
