I intend to do a more detailed diet update in the future following on from my post a while ago where I highlighted my experience with a Leangains Intermittent Fasting approach.
You can see my obliques coming in now.
I have some loose skin on my lower abs which I hope will go as I get leaner.
I am no longer fasting. I east 3-4 times a day, breakfast, lunch and dinner plus a snack.
I walk a lot and train in the gym once a week.
Diet sorts out definition. Calories are important. Control those and you will control your weight. Diet composition? - follow the bodybuilders: set calories, get enough protein and fill in the rest as you wish
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| The obliques are coming in! |
For now, just a couple of photos. I have lost maybe a couple of pounds since the last photos, putting me at about 154lb.
You can see my obliques coming in now.
I have some loose skin on my lower abs which I hope will go as I get leaner.
I am no longer fasting. I east 3-4 times a day, breakfast, lunch and dinner plus a snack.
I walk a lot and train in the gym once a week.
Diet sorts out definition. Calories are important. Control those and you will control your weight. Diet composition? - follow the bodybuilders: set calories, get enough protein and fill in the rest as you wish
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| ...and my arms are still there.... |
Comments
a couple of things. We went on holiday in September and the hotel had big buffet breakfasts so I got in the habit again. Plus I fond that I actually feel better with a breakfast in the morning. I can cope without and sometimes do not eat one at the weekend, but day to day I like the morning feed.
Thanks. The photos are pretty generous and flattering to be honest. I do not really look that special.
My diet is pretty varied. I know what I am aiming for in terms of protein, carbs and fat grams over the day and I just try to fill those targets up with food.
Restaurants can be harder - you can eyeball/guess the content. Otherwise just be consistent - choose the same thing each day.
How much are you aiming for -- both in macros and in calories? Do you still cycle carbs/calories leangains style? I'm asking because I am about your stature (and judging from your leangains post have about the same history regarding diet and training approaches) and doing a modified leangains version myself. So this would be helpful information for me.
I am working with a coach again too,
Respect to you for your consistence on a Path that is fulfilling.
Might you have a link to some simple formulae that put flesh on the bones of your post? That is: How many daily calories? How much daily protein? How to measure, w/ reasonable accuracy, calorie expenditure? (Food intake is easier w/ nutrition labels and scales or "eyeballing" portions.)
Not (only) being lazy here. I could readily consult Dr. Google with the questions posed, however, I am interested in the guides you've found accurate and helpful for the metrics involved in the "long haul" process.
Thanks and best wishes for a long and joy filled journey of vitality.
Eddie
Basically, set you calorie levels (15 x bodyweight is a useful estimate...cut to 12 x bodyweight if you want to lose weight)
Set your protein grams - roughly 1g per pound of target bodyweight
Set your fat - maybe .5g per lb of target weight
The rest comes from carbs....
Or some people fix protein and carbs and fill in the remaining calories with fat.
Alan Aragon says: http://www.ttfatloss.com/nutrition-guide/
Calorie Calculator:
Let’s start your meal planning by using Coach Alan Aragon’s “Calorie Calculator” to determine how many calories you should eat each day. According to Aragon, to determine the number of calories you should eat each day, you need this equation:calorie calculator Quickstart Nutrition Guide To Fat Loss
Daily calories = Goal weight x (workout hours per week + 9.5)
• Protein grams = goal weight in pounds
• Fat grams = half goal weight in pounds
• Carbohydrate grams = [Daily calories – (protein calories + fat calories)]/4
NOTE:
o 1 gram of protein provides 4 calories
o 1 gram of carbohydrates provides 4 calories
o 1 gram of fat provides 9 calories
• By the way, Aragon said it doesn’t matter if you eat 6 or 3 meals per day
Also Check out
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
or
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
or
http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html
You maybe forget that I am 44 and have been experimenting with diet for a long time. I have tried Ese and non measured diets. They are fine and they work to a degree. However to get really lean personally I have had to do the macro tracking.
I currently do not think there is any magic to fasting. Meal frequency does not matter. Convenience is an issue - if 2 meals a day fits better than 4 then that us fine.
Ok, I just got that impression from some of your articles. I get that you didn't mention all diets that didn't really work.
That said, one can always make slight adjustments even without counting, and as with exercise, the only measurement could be "Do you progress with your weight/body composition goals, in a slow, safe manner?" Then extend/shorten the fast or abandon just the select few of the most problematic foods like excessive sweets.
I have some successs so far but my starting position was already normal BMI, so it's slow.
Why does everyone try so hard to make up reasons that this is complicated? It's not complicated. It's the SIMPLEST F***ING THING IN THE WORLD.
Sorry for swearing.