What’s your diet looking like each day?
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Breakfast:
4 hard boiled eggs
2 sargento light string cheese
4oz Naked Blue Machine
10 almonds
+Cold brew coffee (to minimize sugar while helping me wake up at 4am)
Lunch:
8 baby carrots (fiber)
Double scoop metabolic drive protein
1 reign energy drink (nursed for a few hours)
Pre-workout snack:
1 PB&J (uncrustable), will be swapped out for Surge - i just need to buy more.
Dinner:
12oz chicken breast
100g rice
8oz portobello mushroom (because mushrooms and hella low calorie density)
4 eggs over-easy mixed into rice
+low calorie sauces, various <100cal total
Before bed:
8oz 1% milk
That’s if i don’t go off diet and ~2000cal
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What are your favorite off diet foods Andrew?
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Nachos
Prime rib
Ice cream
Popcorn
Chips and dip
Buffalo wings
Anything snack sized that i can turn into a meal
So basically fats and carbs, occasional proteins (but fatty ones)
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10/30/22 Rest day
Food (literally ate 2lbs of ground beef today lol)
Cal: 2107
Protein: 218g
Carbs: 148g
Fats: 71g
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Week in Review
Cal avg: 2147
Carb avg: 155g
Fat avg: 71g
Prot avg: 215g
Total Deficit: 7370cal (calculated, should be 2.1lb lost if maintenance is 3200/day)
Weight avg: 220.2lb
Weight Lost: 2.2lb
Math checks out within ~10% accuracy. Noice!
Next milestone: 215lbs (to be rewarded by epic cheat meal)
Note: will be resetting training to week 1 for 5/3/1 numbers
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Good week. I will be looking forward next weeks results and you better not disapoint me. I will also be looking for cheat meal pics un 2-3 weeks when you reach 215.
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Thank you for keeping me accountable.
I’ll make sure to post them!
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10/31/22 - 531 + DoggCrapp Day 1
Recovery: 57% (6h 2m sleep)
Weight: 220.4lb
Warmup:
5mins Stairmaster at lv10, Cardio Zone 4
- Could have done another 1-2 reps on Deads but was getting euphorically light-headed.
- Had to cut Forearm Curls so I could make it to class on time.
- Meal prep tonight.
Food
Cal: 1973
P: 226g
C: 109g
F: 65g
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My ratings of your choices:
Nachos (A, assuming you don’t put black olives on them)
Prime rib (C. Not really an “off diet” food)
Ice cream (A, assuming you don’t do something stupid and put nuts or raisins in it)
Popcorn (B. Really like this, but not really an “off diet” food if you make it at home)
Chips and dip (D. Really overrated. Cheese and crackers trump this choice easily)
Buffalo wings (F. Being from CA and then living in PA, I never could see the appeal of these. Nachos, onion rings, fries, nearly any other appetizer is better).
Okay, now carry on with your training log.
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Are they even nachos once you put olives on them?
It very much is when you like to flood your popcorn with butter lol
I’ll disagree with your opinion of Prime Rib on the basis that I’ll eat an 18oz prime rib and still want carbs. Also, I have a thing for eating meat off a bone (don’t ask me why, idfk), so buffalo wings are an everyday ‘yes’ from me, will agree that most other appetizers are better - they just aren’t things I’ll turn into cheat meals (obviously not talking about nachos here).
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11/1/22 - Rest (unplanned but needed)
Food
Cal: 2723
P: 223g
C: 181g
F: 120g
I was bad. Cardio should be a suitable punishment.
Have been falling behind in my personal development reading… time to get up to speed.
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What did you eat to take you over!
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I actually ate all the food i was supposed to eat, then decided to make a redneck charcuterie of Ritz, cream cheese and lowfar pepperoni… Went through a half-rail of Ritz, then made the choice to go through another.
My maintenance is at 3200cal/day so technically this was still a deficit, but i went off plan so no mercy. This is for accountability so I’m holding myself accountable.
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I usually eat super low during the day to give space for a “whatever” meal in the evening. My missus always cooks dinner so it could be anything from 500-1200cals. As long as it’s still a deficit i’m not too bothered about it 'cause i’m moving in the right direction. If i can be bothered i’d purposefully get a few extra thousand steps in or something.
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That’s 100% how I roll. 4 days out the week the mrs is cooking and I’ve no idea what she’ll actually do in terms of calories but it’s always tasty!
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We are lucky boys! I wish I had half her creativity when it comes to meal.
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Why are you eating in such a big deficit? If your maintenance is 3200 and you’ve been eating around 2000 then you are in way too much deficit. If you stall where will you go? 1500? IMO this is not sustainable, especially if you are still lifting heavy. Going back through your logs this type of dieting seems to be your downfall.
I’m in no way trying to be a jerk, i just want to understand your plan.
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Because I’m on TRT/TOT so my hormone suppression is less affected, and because I believe I can manage this.
This is a good question. I doubt I am going to stall in the next 20lbs, but it certainly is possible; I don’t know how realistic it is for me to even reach sub-200lbs frankly… this number is arbitrary but necessary for setting milestones (something I failed to do in the past, messing up the dopamine response necessary for long-term goals).
If I do stall before getting as lean as I intend to (stalling while actually following the plan I have comitted to, a deviation from past attempts), I will have to assess where I’m at when I get there. I set this goal of <200lbs knowing I am unlikely to actually attain this, so it is also likely I will stall before getting there; this is okay with me as long as I am very lean - hence why I don’t have a solid answer for you.
I appreciate you asking - accountability helps, and I have a history of being shitty at dieting.
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I do better with short blocks of bigger deficits. Longer blocks with small deficits end up with the small deficit turning into maintenance and weight remaining the same.
If I can cut 8 lbs in 3-4 weeks, then go to maintenance for a bit, that’s progress even if 3-4 lbs is water weight that comes back.
I am not good with the middle road slow cutting. I seem to do well just committing to cutting and even though it only lasts for weeks, I get better progress after a few cycles of cut, maintenance, cut, maintenance. Problem is is that often I do one cycle and just stay at maintenance.
I need to get myself to cut as the winter reduces my activity where I live to a significant degree. I am getting borderline soft, and I don’t like it. I don’t need it to get worse over holidays / winter.
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