Saturday, March 24th, 2018

Update on the Outsourcing of My Nutrition


As I wrote about a couple of days ago, I have outsourced both my nutrition and training to take my own biases and views out of the equation. This has provided me with a clear course of action on both fronts and the results have been great. Today I am getting another BodPod test so the results will be in the pudding so to speed.

Two Clear Nutrition Profiles for ME

It has been very clear to me that with all the various nutritional protocols out there, the one that works best is the one that works best for me.  I have tried everything from paleo, Eat Stop Eat and other intermittent fasting protocols, and low/no carb.  My nutrition coach has been very helpful is bringing me back to basics and focusing me on eating natural foods, not getting too worked up about macros, and just controlling calories.  As such, I now have two different eating phases that I will be working with over the next year.

The first protocol is the fat loss protocol and is obviously focused on losing fat.  The second protocol is the maintenance/muscle building phase.

The Fat Loss Phase

This phase is all about lowering my body fat.  It is not about losing weight.  I do not really care about how much I weight.  What I am concerned about is whether percentage of body fat is going down.  It is important during this phase to try to minimize muscle loss.

During the Fat Loss Phase I minimize lean muscle loss by working out with heavy weights, making sure I eat right after working out, and consuming some Xtend BCAA’s (best flavour is Blue Raspberry) during my workouts.

Here are the details of my protocol for fat loss:

  • Monday: Fast
  • Tuesday: 2000 – 2200 kcal
  • Wednesday: 2000 – 2200 kcal
  • Thursday: 2000 – 2200 kcal
  • Friday: Free Day (within reason:just a few extra sweets here and there plus dinner out with my wife)
  • Saturday: 2000 – 2200 kcal
  • Sunday: 2000 – 2200 kcal kcal (can be higher depending on family dinners or hunger)

The type of Fast I do during this phase is Eat Stop Eat.  Basically it is a 24 hour fast that starts after my last meal the day before and ends at dinner the next day.  I like to do this on Mondays because although I plan to eat within my calorie guidelines on Sundays, I am much looser on this day because of family dinners and I let my hunger allow me to eat a bit more.  I am able to negate any bad effects of this by fasting the next day.  The Wednesday fast is simply to add a second fast in during the week.  I find that one fast is all I can safely handle in one week.

My calories vary by about 200 calories per day, and that totally depends on hunger.  If I am feeling ok I go lower, but if I need it I go up to 2200 calories.  This range of calories for me allows me to lose about 1.5 to 2 pounds per week.  Don’t get me wrong, I am hungry at times and when fat loss is your goal you will be hungry sometimes.  Don’t let anyone tell you that won’t happen on their “special” diet.  If you want to lose fat you will be hungry at times.

However, if you are hungry enough where it starts to affect your sleep and you are cranky and lethargic then you are eating too few calories.  I have experienced this prior to this protocol and it is not fun.  It actually limited my results as I was putting my body through too much stress.  Don’t go too crazy low – figure out how many calories you need to drop to to lose 1.5 to 2 lbs per week while not wanting to kill yourself!

What I eat to fill these 2000 – 2200 calories is important.  If I eat crap food then I am hungry all the time and feel like shit.  Instead, if I focus on eating natural foods like meats (chicken, fish), veggies (lots of lettuce, spinach, tomato, artichoke), grains (brown bread, whole wheat pita bread), and legumes (black beans, red kidney beans).

The Mass Gain Phase

What I really like about my program is that the mass gain phase is strikingly similar to the fat loss phase.  I eat the same foods and I use the same Monday fasting protocol.  I also take in the same Xtend BCAAs which help me get through my workouts and just ease damn awesome.  I like it so much better than just water.  (Hint:  Load you water bottle up with ice and one scoop of Xtend plus 1 scoop creatine monohydrate and you have a totally refreshing drink during your workouts).

My calories also only go up by a little bit.  Here is the mass gain protocol I am using:

  • Monday: Fast
  • Tuesday: 2300 – 2550 kcal
  • Wednesday: 2300 – 2550 kcal
  • Thursday: 2300 – 2550 kcal
  • Friday: Free Day (within reason:just a few extra sweets here and there plus dinner out with my wife)
  • Saturday: 2300 – 2550 kcal
  • Sunday: 2300 – 2550 kcal kcal (can be higher depending on family dinners or hunger)

Again, if I am a little more hungry then I go with the higher end – it totally depends on the workout I had that day.


I was only able to get to this comfortable place where I am now confident in my diet with the help of my nutritionist.  As I am done my first stint with him, I am now going to work on putting the plan in action on my own.  I am going into the mass building phase and look forward to seeing the results.  Of course I will be posting about them on Digital Weight Loss.

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