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