Saturday, March 24th, 2018

My Online Nutritionist – The Diet to Get Ripped and the Rules I Lived By To Lose 16 Pounds (So Far)


Awhile back I wrote about how I hired an online nutritionist to build a diet to get ripped.   Along with outsourcing my exercise routines to the guys at 2110 Fitness, this has been the best decision I have made with respect to my performance and fitness.  On October 11, 2011 I was 167.7 pounds and 24% body fat according to my Withings scale.  That was up quite a bit as my experiment with not tracking calories and trying to “free-ball” it got me into a bit of trouble.  It was not a diet to get ripped for me. I thought I would try to put on some muscle and eat a lot more while doing the 5/3/1 program.  It didn’t work for me – I don’t really know what I am doing!

The day after I signed up with an online nutritionist on a recommendation from the trainers at my gym.  Turns out this is what I needed as it gave me the direction and tools I needed to get myself in to shape.  As of December 9th, 2011 I am now down to 151.9 pounds and 17.5% body fat.

A Realization That I Need To Count Calories

In an ideal world, I would not need to count my calories as part of my diet to get ripped.  There is a lot of research and suggestions from a lot of internet gurus that counting calories will lead to a quick trip to the nuthouse due to the planning and time it takes.  However, as successful as I am at work and with a lot of other things I am involved with, I have a hell of a time managing the food I put into my mouth.  It is very easy for me to over eat it I am not super structured and plan my meals the night before.

What this means for me is that I need to actually determine the calories I am going to put in my mouth each and every day.  Every night I plan out my meals for the day based on the calories I need for the day.  I then actually prepare those meals and put them in plastic containers so I have them ready for work the next day.  Very simple and takes the guess work and on-the-fly decisions of what to eat.


The Rules I Now Live By – SIMPLE

The way my nutritionist worked was not to tell me a bunch of rules to live by, but rather has taught me how to plan and cook natural meals that support an active lifestyle and a diet to get ripped.  That being said, I did some analysis at his request to determine what I learned and how I am going to continue with my progress without him, and here is what I came up with.  These are the rules that I will live with as I plan out my eating strategy for months to come:

With a BMR of around 2200 kcal (based on RMR or 1650), I need to each less than that to lose weight

  • A post workout shot of protein and coconut water.  This provides me with a quick shot of nutritionally sound food to support a beat up body after my metabolic conditioning or lifting sessions.
  • Five to six meals per day – this is just to keep hunger at bay and because I struggle if I get too hungry.
  • A 24-hour Eat Stop Eat fast once or twice per week to further reduce weekly calories.
  • As long as the food is natural and not full of sugar or processed crab, I do not worry too much about .
  • Balance the carbs, proteins, and fats in each meal – don’t worry too much about the ratio, but I try to get some protein in every meal.  The key is everything in moderation and not trying to overcomplicate things by eating too much of anything.
  • Eat more calories on days I workout and less on off days.
  • Take one day off from counting per week – my days are Fridays.  I eat pretty much whatever I want on Fridays.

Some Typical Meals I Eat on a Given Day

To give you a sense of what I might eat on a typical day as part of my diet to get ripped, here are a few of the meals that I eat:


  • 1 slice brown bread
  • 1/4 cup egg white


  • 70 grams 0% greek yogurt
  • 50 grams frozen raspberries
  • 1/3 tbsp flax seed


  • 1/2 cup black beans
  • 30 grams avocado
  • 70 grams bbq chicken
  • 2 cups of lettuce
  • 1 tbsp olive oil


  • 2 slices brown bread
  • 70 grams turkey slices
  • mustard
  • 1 cup lettuce
  • 2 pickles


  • 1/2 cup prepared brown rice
  • 100 grams bbq chicken
  • 8 cherry tomatos
  • 1 cup lettuce
  • 1 tbsp olive oil


  • 1 brown pita
  • 100 grams chicken
  • 2 small Babybel Gouda cheese
  • 1 cup lettice
  • 30 grams black olives
  • Make this as a pizza and put under the broiler – awesome!


  • 60 grams grapes
  • 20 grams almonds


  • 1 slice bread
  • 25 grams natural peanut butter
  • 1 medium banana

There are a lot of other options available as well.  Nothing is really off the table as long as it is natural, I watch the calories, and it is a balance of carbs, fats, and protein.

My Trouble Spot Still – The Weekend

There is still one trouble spot I need to get under control and that is the weekend.  At work during the weekdays everything is very structured.  The weekends are much looser and a such I can find myself out and about more often and do not have the set meal plans.  However, I know the answer is bringing some structure into it and planning these days just as I do the weekdays.  That way I will be able to manage it and not blow the progress from the week.

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