If you want some more structure to your diet, I have three suggestions:
-Read the carb cycling codex (20 mins):
I’ve followed it strictly, and I’ve followed it “in spirit,” and both work pretty well. But even if that’s not how you wanna do it, the article helps you get your head around WHY to eat such-and-such, and how it should fit into your diet. It’s also got all the info you need about figuring out your daily calorie intake and macronutrient distribution.
I also whipped up a sexy Excel sheet based on the Codex that lets you put in your height, weight, etc. and crunches out your daily calories, macro distribution, etc. If you want it, PM me and I can share.
-Start logging your food in an online log
I use myfitnesspal.com. You pick the food and the amount, and it tells you how much of each macronutrient you’re getting, and how many calories. You can use this to either plan meals, and/or keep track of what you already ate.
-Figure out how much you’re actually eating
I carried around a cheap food scale for awhile and just weighed everything before it went in my mouth. After awhile, I got pretty good at estimating the mass of my food, but I still use it alot when I’m cooking. Actually weighing stuff also makes your online food log alot more accurate.
I know alot of people are successful with taking a “just eyeball it” approach to their diet, but I think it’s worth it to try being really structured for awhile just to change some habits and perspectives.
[quote]Tyler johnson wrote:
I actually have mcdonald’s book, but it seems its more suited towards a short term goal. wouldn’t it be better to cut with low carbs for a while to get used to this and then maybe do his protocol once I have some of this down pat? This is a life style change for me.
also: ill cut the bread out and see what happens in a few weeks, and add cardio everyday. Would you still keep the HIIT and add ss on the other days or just cut HIIT and just do ss?[/quote]
How is your recomping coming along? You’ve got ALOT of size to work with. I think you could do well if you remind yourself to keep at it
As others have said reduce your carbs and NEVER eat a simple carb again (except immediately after an intense workout)…google carb cycling. It may be more than you’re willing to commit too but it is REALLY good for cutting IMO
all i have done is take out the bread in my diet, and watch carbs on days I don’t lift. I have done Hiit twice a week usually sprints or cycle, plus volleyball at my frat
you will be sub-200 if and when you get truly lean, so prepare for that
you really should consider figuring out exactly how many calories you’re eating. Carb cycling/low carb is great for getting a person from excessively fat to normal, but it will leave you with no idea how to reverse out of the diet and you probably won’t get lean that way. All diets stall, and it’s going to be a lot More helpful if you know that you can adjust from 2500 calories to 2200 when that stall happens, for example.
If this is a lifestyle change for you, you’re going to have to learn your calories/macros eventually anyway. Why not do it now and get everything honed in at the beginning of your journey instead of the Middle?
I went through the same thing. I force fed myself to make gains on my big three as a teenager. Ended up strong, and very fat. I went straight keto for a month or two then started using a CKD which worked great. I eventually had gotten to the point where I was lifting like 12-13 hours/week huge volume workouts and occasional LISS at 1700 cals a day with a 36 hour no limit carb up. I would do the CKD again, but I would keep my daily calories more stable and just swap fats for carbs on my carbups. I was greedy to be lean and ended up absolutely destroying my metabolism. I put on a lot of fat quickly coming off the diet, and reducing training volume.
Take the slow road, and listen to some of the experienced guys/girls here who have done this before. Don’t make the same mistake I did, thinking I knew everything.
ANother question, does anyone take a month off of a diet to reboot things when they slow down? ill eventually hit a wall, and some of the really big guys i know that take this seriously said occasionally its smart to just get off the diet for a bit to shock things.
but more like add 500 cals for three or four weeks.
yes, it’s normal. I’ve seen a lot of folks suggest taking a break after losing about 10 percent to give the metabolism a chance to “catch up.” Adding calories would work as well you could decrease to work… check out the jade teta stuff on here for more.
