Dieting the Smart Way

Nutrition
1

Hi Folks,

I got a hard time putting on beef.I am training for 7 years know and used to be really a thin bastard.
So I followed Dave Tate’s JACKED approach and it worked but for my belly too.

I was 65kg when starting train-I am now at 90kg but with approx.21% bodyfat.Its funny how things changed…

Because i got such a hard time putting on mass and beef,i don?t want to loose my hard owned muscles-thats why i always dumped the idea of getting lean-cause i used to be thin 18 YEARS OF MY LIFE!

I read through all diet strategies-i ordered the PN package of Berardi,i read low carb,montignac method and so on.

My first idea was to immedialtely jump into the Berardi 7 habbits approach-but if i do so my caloric deficit will be too big to mantain my mass.
also if you diet,you have to change your training to a lesser volume and bit higher weigths to keep your mass.

Cause i like my currently approach cause it works( i got always a hard time finding things working for me in the long term)i don?t want to change it.

So my idea is to diet slowly up in the range to 5 months.(summer)

5 months is a long time-the goal would be to slowly accustom my body to a lesser caloric input-really slowly to keep mass and my traing style.

Approx.Every 3 weeks I will go one step further,beginning with:

1.The dinner-I used to eat fast food,or pasta at night(but training in the morning)-and the first step will be to replace it with a fat/protein meal with veggies.(gourmet nutrition)

2.I dring lots off soft drinks (2 litres a day).After point 1 is hold for 3 weeks I will start to avoid drinking them at home and replace them with water, green tea…

3.Now I will stop drinking them not only at home,but also when i am on the rush(university)
Why not quit drinking them all immedialtely? Cause i don?t want to loose too many calories at once-If i cut all 2 lirtes it will be 1400 calorie a day-thats too much even when its only cheap sugar!

4.Changin the breakfast according to Berardi’s 7 habbits or the montignac method (this method works with the glyc.index ,in short:all carbs with index 35 are allowed to be eaten with fat.(veggies) From 35-50 only with protein (whole wheat pasta) Above 50 is forbidden (white bread etc.)

5.Changing the lunch according to the mentioned principles

6.including healthy snacks-peanuts-berries/chicken sausage-you know what i mean.

The process will be controlled by pics,measurement weights and bodyfat scanner once a week.

The next step of the 6 mentioned above will be only taken if i am not able to drop weight anymore-than it is time to take the next step.(i think that could be 3 weeks)

Sure it is also possible count the calories and to immedialety change all eating habbits and replace them with same amount of calories but healthy ones-but i need a motiviating approach which works for ME and this is doing it slowly but steady and not overcomplicating.

Man thats a long post-everyone who reads it and drop me a note is appreciated!

regards.
fat bastard
science

2

I don’t think the 7 habits will cause you problems. They refer to eating good foods and eliminating some crappy food choices.

They don’t say too much about your total calorie intake.

3

You could just cut the soft drinks out and you’d be fine… with that and fast food you’d never lose weight. I don’t even think you should wait 3 weeks for that step you should cut the real bad stuff out now, there is no point in hurting yourself even more by waiting to cut it out.

4

Seriously, if you are worried about losing the 1400 calories from HFCS, then drop all the soda and replace it with clean food. There’s almost nothing that can be any worse for you. You have such a fear of being skinny again that you are making poor decisions. If you eliminate the soda you will definitely drop fat (about 2 lbs./wk) without losing any muscle.

5

Hi folks,

Thank you so much for your fast answers-thats really cool!

ok so i should drop the soda and try to take good food choices-how much do you think is it necessary to change my training cause of the diet.
often it is recommended to change it cause of the fatigue of the diet it is not possible to hold the capacity and there is the danger to overdo it and that the body takes the muscle protein cause of the lack of energy.
I know there exists fex fat loss parameters from chad etc.but mentioned before I like to stick to my regime but i am afraid that it is too much and that i will loose muscle (as writtern thousend times before).

To give an impression of my training i give you a short overvwiew:

Acc.Phase 3-4 weeks (then deload)
set/rep volume of 36-50 1-2 min rest 70-80%. Reps: 6-12.Whole body 3x a week. The mentioned parameters are paired with one exercise per muscle group:
chest
shoulders
back with
back depth
biz
triz
legs

on each acc.cycle i specialize on one group,which means that in the end of the workout i add one more exercise for the group which i want to specialize with the rep set volume of 24-36.

Sample workout:
10x5 1 min rest
bench dumbbell press
row wide
military press
chin ups wide
squat
Barbell curl
dips tight

Spez fex arms:
2x12-3x12
Nosebreaker
dumbbell curls

The intens phase always consists out of:
Bench,chin up,shoulder press,squat/deadlift.
3x the week 3-5 sets of 3-5 reps of 3-5 minutes rest. 80-90% of 1rpm.

This template works for me really good-do you think i can stick with it?

Thank you really much guys!