Just dropping in here to see if I can learn anything from your dieting.
Also - huge congratulations again for the transformation and the win, well-deserved.
Hi mate, usually I don’t log or track my food… But I’ll tell you my nutritional strategy. First; one meal a day. And training religiously fasted.
I don’t count calories. But I cycle calories and carbohydrates. A simple thing: More calories, lots of carbs, less fat possible on training days. On cardio and rest days, less than 100g of carbs, more fat and less calories. Protein medium-high on both days. I’m Italian, so on training days i downed lots of pasta (500g) and meat (500g), on rest day I just ate big salads with cabbage, cruciferous vegetables, olive oil and… Meat. Favourite meat was always chicken breast, but sometimes, I ate a fatter cut of meat.
This is almost everything… Here are some pics of my “warrior meals”
As supplements, I only used plain protein powder (when i was not hitting the protein goal with meat), creatine monohydrate, multivitamin and fish oil.
My training plan is 5/3/1 with very high volume.
Last: sorry for my terrible English 
Your English is outstanding, and I really appreciate all that detail!
I am way on board with eating like that. Basically, I eat like that anyway and just don’t account for the calories earlier in the day!
Your meals look amazing. I tend to carb cycle as well. I am going to slowly try fasting again but try to be a little smarter about it this time. I’ve tried it in the past and always end up binging, but I think it’s because I am not disciplined about my eating window and I way under-eat for a couple of days until I’m starving. Right now that we’re working from home, the timing really works out for me (I don’t have to work out early).
You got into incredible shape for the transformation, and didn’t religiously count calories. I am not trying to get that lean, but I do want a “summer lifestyle” diet.
Anyway - thank you so much for this detailed post and explanation! I’ll try to be smart about how I get into this and not just use it as an excuse to eat lazy this time.
Thank you so much! I have another tip for your “summer lifestyle”. Since you are non time restricted about working out, I’ve found that working out on 3-4 PM and eating the meal at 5-6 PM works best. Same thing with off/cardio days. If you train early in the day, my best tip is to eat a piece of fruit or a protein shake post workout to keep liver glycogen at a decent level and not experiencing mental fogginess. Fasting is a trial and error field, but when you will find what works fine for you, it will be a a game changer!
Excellent! Thank you for those tips
