The past two weeks days have been quite an uneventful time without too much interesting things to report on my diet. Which is good because it means things are going to plan and i am happy with how i am progressing.
The week before last i lost 0.5 kg which was slightly more than desired, which was 0.3kg. So i decided to increase my calories by 300 per day. I did this in the form of about 35grams of fat added to my daily intake. However this increase proved a little too much as last week i actually gained 0.2kg. I am going to stop trying to be so specific with my weight, aiming for the nearest 0.1kg precision with weight loss and just keep calories relatively low and watch the scale gradually decrease.
Some weeks it may not move at all, some weeks i will lose more than expected, i am just going to continue with my previous consumption of calories and listen to my body. I am getting used to how i should feel on this diet and i can recognised when my energy levels are just at the right level for loosing body fat, without losing too much weight.
I have decided against the increased calories because i was starting to feel quite bloated and i could just feel that my body was not in a calorie deficit. So my diet is still exactly the same calorie wise, although i have changed some meals slightly, for varieties sake. I am now eating crab instead of chicken and sweet potato instead of oatcakes.
Meal 1 0600:
100g steak fried in 5g butter Mixed leaf salad, tomatoes and cucumber with 100g avocado, drizzle of balsamic vinegar Bowl of mixed berries (blueberries, strawberries, raspberries) 3 x 1000mg fish oil capsules, 1 x animal pack multi vitamin 30 g protein, 40 g fat
Meal 2: 0900
100 g white crab meat, 30 g chicken breast, one avocado, 10 g of olive oil, salad leaves
20 g mixed nuts
30 g protein 40 g fat
Meal 3: 1200 Pre workout
250 g baked sweet potato, 10 g olive oil, 20 g mixed nuts, 65g chicken breast
25 g fat 30 g protein 60 g carbs Intra workout shake: 1330 -1430 20 g branch chain amino acids 20g protein
Post workout: 1500
100g oats, 200g low fat yoghurt 30 g whey protein powder, 3 g beta alanine, 5 g creatine monohydrate 75 g carbohydrates 10g fat 40 g protein
1 x tin mackerel
10 g olive oil 20g protein 25g fat #
2200 100g steak,
75 g cheese (usually manchego), mixed salad leaves, 3 x 1000mg fish oil capsule
35 g protein 35 g fat
TOTALS: = 200 g Fat 180 g Carbohydrates = 150 g
I was in Barcelona over the weekend for four days, Friday to Monday. This was planned though and i started my diet a week earlier to compensate for this. My diet was actually not too bad when on holiday. I wasn’t eating regularly and protein was lacking but i was having two protein shakes a day to make up for this.
Diet generally consisted of a handful of nuts and a shake for breakfast.
Baguette with chicken etc for lunch
Snacking on chorizo and other meats throughout the day
Had some sweet treat every day such as ice cream or something. Nothing too bad just some treats here and there, i was on holiday!
Had another shake and some nuts mid afternoon
Dinner consisted of fish every night. So this was a decent meal every day. I had some Tuna steaks with vegetables one evening. Such a simple dish but i appreciated how healthy it was. I definitely can feel that my body missed good nutrition when i am on holidays and this healthy dish was very welcome.
I was taking twice the dose of my usual multi vitamin and mineral supplement as my fruit and veg consumption was way way down. I was also taking 10g of fish oil daily.
No damage done on this holiday but glad to be back on the diet 100% and training hard again. The hardest thing about going on holiday and keeping diet controlled is just being able to let go and relax and not worry about weighing every meal etc. I know i can keep my diet healthy it’s not knowing exactly what i am consuming etc that is the hard part, when i am used to being 100% in control of everything i eat and knowing how many calories i am taking in etc. I managed this well though and had a good time, enjoyed some good food, and didn’t get fat!
I am looking the leanest i have, my strength is good, my energy levels are fine and i am feeling good.
Weight this morning was 82.0kg. Not much change in the past few weeks but i am definitely leaner so i am happy. I expect the scales to move down quite a lot this week as i will be slightly bloated with glycogen and water retention after my subpar nutrition on holiday.
So weight is the same but waist is down 0.5 inches. Perfect.
These pictures demonstrate my current condition. I am extremely happy with how my legs are looking. They are my strongest bodypart and i am pretty confident that i will have the best legs in my category.