And here I thought nobody cared about my sexy.
This post goes out to Andrew who heeded the call in my last post and told me what he wanted to read about, so here is where I deliver on the goods. Thanks for the suggestion, and I hope you can take something away from this post.
I’ll be honest and say that I hate dieting with a passion because it gets in the way of me being a glutton, so it is always my goal to get it over with as fast as humanly possible. On that front, I like to kick off the initial 2 weeks with a protein sparing modified fast to “get my mind right” so to speak.
In order to accomplish this, I eat about 250g protein, 1-2lbs of broccoli, fish oil and a multivitamin everyday during that time period. I keep my protein sources as lean as I can and as a result my caloric intake tends to hover between 1200 and 1300 calories per day. The only reason I’m able to stay sane with such a low level of intake is by using intermittent fasting and eating 2 relatively large and satisfying meals a day. Well, that and by watching The Chappelle Show.
After that initial 2 weeks, I have a 2 day refeed where everything else about my diet remains the same, but I take in between 500 and 600g of carbohydrate to reverse all the wonky business that tends to happen when dieting down using such an extreme deficit. After those 2 days, I eat at my new maintenance level for a week and then move into a more moderate deficit for the long haul.
As I spoke about in my training for fat loss video, I love to lift heavy when on a diet for several reasons:
1) Lifting heavy gives your body a reason to hold on to the muscle that you have because you’re demonstrating through your training that you need to keep it around.
2) I’d rather make sweet, sweet love to Janet Reno than be in the gym longer than 45 min to an hour, so by lifting as heavy as I do it forces me to cut my volume back significantly, which does wonderful things in terms of recovery from session to session.
I usually train only 2x a week during the initial 2 week break in phase, but occasionally bump it up to 3x when I’m eating a bit more, but in the end it all depends on my mood really. I believe in letting the diet take care of the majority of the fat loss while I go about with my daily living.
Here are my workouts from last week to give you an idea as to how I train:
Other than that, the only other “training” I do is walking for an hour a few times a week, and I only do that so I can burn a few more calories while catching up with my favorite podcasts that I otherwise might not have time for. Kevin Smith and the Smodcast network making walking in the nipply east coast weather a pleasantly dope experience.
I try to keep it as simple as possible when it comes to measuring my progress. I used to be all about the body fat testing via skin calipers, but the margin of error can be pretty high depending on how good the person measuring it is, and even then it’s not all that accurate. These days I use my strength levels and pictures as measures of my success and here is why.
Since I’m not participating in any kind of weight class related sport, pictures are the simplest way to see if I’m leaning out or not. You can blame the lack of scale progress on water weight and glycogen levels all you want, but you can’t hide the sexy from the camera. Also, if my strength levels are staying where they are or improving, that is a pretty good indicator that I’m not losing any muscle. If the numbers on my main lifts drop more than 5%, I increase my training day intake by 10% and see how that helps the situation.
My goal is to end up at 180lbs and He-Man ripped by May 2011, which gives me 6 months to make it happen. This is actually going to be my longest dieting stint ever, so I’m not sure exactly how long it’ll take me. I’ll be conservative in my projections and say that after the 1st month I’ll settle in and only lose 1 lb a week, so at a starting weight of 200 lbs that puts me right on target to hit my goal in May.
So there you have it folks, my approach to taking my body from meh to mythical status. What are your current goals? How are you attacking them? Let me know in the comment section below!
Photo Credit: Popculturegeek