Do you need an easy way to find the optimal diet for your lifestyle?
What's the best way to deal with cravings?
Need to get more consistent with your strength training program? Here are some tips..
I had the most amazing beef brisket burger today. Just wanted to share that.
How do you fit those types of meals into your eating plan?
One way is to count your macros/calories. If you want to lose fat you eat less than your body needs per day. (or over the course of a week)
The other way is to eat "clean" most days of the week and to have a meal or two one day a week where you go off the normal diet plan.
Either way works. Any diet can work.
For how long? And will you have a big rebound?
Here's a big concern that no one really thinks about. Ok, you lose 20 lbs. in 6 weeks. Then what? What does your diet become after that? Can you sustain it?
Or do you go right back to where you were before ?
Diet and training are simple yet complex at the same time.
The human body is an adaptive machine. Our body doesn't want to be super lean. It wants to survive, which means having more fat stored up.
We have to constantly work with our body and understand it. The best diet is the one you can stick with and adapt as you go. As you change, as you age, go through different transitions, transformations, have new goals etc..
The best thing you can do for yourself is to learn to listen to your body.. Pay attention. Write down what you experience. Take notes on what foods make you feel bloated, what foods give you great energy, what drinks give you a headache etc..
What I want to say is this - have that brisket burger. Enjoy it. And don't worry about it. When the meal is over, that's it. It's over. No guilt. No starving yourself for a half a day. Have a plan, stick to it 80-90% of the time depending on your goals. If you want more fat loss then go more towards 90% but you can still enjoy that apple pie or burger or whatever treat you want.
Don't stress about it. Just eat the damn burger already.
I had these two great ideas to write about. Then I started eating a 'treat'- some waffles with real maple syrup.
As I savored the taste, I realized it would make a much better blog post than my other topics about fitness.
So let's talk about waffles. Or pancakes. Or tortilla chips and salsa... whatever you like. Those foods you are told not to eat, and when you eat them you feel guilty. Or you think you need to do more cardio to make up for it.. or you wonder why you can't control your cravings..
I go through these phases. For a week or two usually. Sometimes it's honey nut cheerios I crave. Or peanut butter cups. Or chocolate peanut butter ice cream. Or those bagels with all different kinds of seeds, topped with melted butter..
Here's how I find a way to fit these kinds of foods into my life and satisfy those cravings that we all eventually give into.
I track my calories daily.
I know what numbers I need to shoot for. It's not perfect. Rarely do I ever hit the exact numbers but you know what? I am getting leaner.
I get to eat the foods I crave (within reason) on top of the normal go-to meals I eat that contain a good amount of protein, veggies/fruit etc.. I make sure to get as close to my protein goal for the day and the carbs and fats will often vary.
This has been the easiest 'diet' to follow for me. When I want to cut fat, like I am now, I cut calories per day by about 500. Give or take.
It's not an exact science. I don't use a food scale and I'm not obsessed over the minutiae. - love that word-- but this way of eating some call 'flexible dieting' or "if it fits your macros' is very effective.
Just like any other training or nutrition protocol, it may or may not be a good fit for you. But I need to stress here that YOU are the most important part of this process of finding a diet you can stick with long-term.
When I get down to the bodyfat percentage I am shooting for I can then bring up the calories a bit to maintenance level or higher if I want to start building some mass.
So have your waffles and real maple syrup or whatever you desire. It's your life! Train hard, eat for fuel/performance 85% of the time and fill in the rest however you want.