I came across an email I had sent to some friends in response to them asking what my diet plan was.
This was what I outlined as a general day during my most intense fat loss phase. It includes some of the basic rules I followed during that spring and summer. It was a personalized plan not endorsed by a health care professional or even my personal trainer; but one that I put together myself. I did use resources such as 17 Day Diet, Metabolic Effect and other various magazines, blogs, etc. and it was what seemed to work for me. I added more carbs and more food in general after a few months. As my fat decreased, I needed more energy to get through my workouts. This fact continues today as I still add food into my diet to meet the needs of my current goals.
So here’s the information from the email…
1 -2 bottles of water before I get to work (1 L)
BCAA (branched chain amino acids) + whey protein within 30 minutes of waking after my 1st bottle of water.
2 boiled eggs
(Alternate snack is oat bran mixed with cinnamon roll protein mix or Jamie Eason’s Mini Meatloaf Muffins http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm)
Bag o’ lettuce (butter, spring mix, field greens, etc.) and baby bell peppers, broccoli, tomatoes because that is what I like. I use homemade Ranch dressing (This was a non-negotiable at the time. I would not give up Ranch dressing. I would make it runny with non-fat buttermilk dressing and I would use Nature’s seasoning on my salad in order to use less dressing.)
Lean meat (fish, turkey burger, grass fed burger, rotisserie chicken)
Fruit (usually blueberries) and plain non-fat greek yogurt (I add truvia or xylosweet and vanilla to sweeten.)
Think Thin bar (My moment of Zen. It is not a Reese’s but eventually I grew to like it just as much as a Reese’s.)
Sometime I would save my yogurt from lunch for a 4pm snack.
Pre workout: preworkout supplement, BCAA’s, and whey protein drink
Post workout: whey protein with BCAA’s
Tons of Greens (kale, asparagus, broccoli, chard, spinach)
(Or a big omelet with rotisserie chicken, turkey chili, and Leesa’s chicken tortilla soup was a mainstay.)
Casein protein drink on workout days
My eating is geared towards my workout…lots of protein.
I drink at least 3 liters of water a day. I drink nothing else besides coffee or ME hot chocolate. (I had even given up coffee for a while. I will admit that I would pick 1 weekend night a month and have 4-5 beers still.)
Some of the general rules that work for me I learned by following Metabolic Effect tip to be a “detective not a dieter”:
I am a sugar burner so I eat little carbs. Most my carbs are eaten early in the day and none at night. A lot of what I do is geared toward trying to naturally release growth hormone at night (no carbs at night, anaerobic exercise, and sleep.)
If I am in a position where I don’t have my food, I choose fat over carbs (for example chicken wings over french fries). Never have high fat and high carbs together unless it is a reward meal.
NEVER do I do steady state cardio. I do Metabolic Effect style: short, intense, and rest based. Go all out as hard as you can rest until you can start again. Sprints!