What about the noms?
Dave bodyweight: A fat, blubbery and disgusting 18 stone 2 pounds (254lbs/115kg)
Training well, consistently and with variety will make you fit and strong. But it will not make you lean and toned if you are still packing away enough food to kill a polar bear. Trust me, I know this as an absolute, 24 caret fact. I have been training for most of my exceedingly long life. In all that time, apart from the odd week here or there, I haven’t gone more then about 3 days between workouts. This year will be the 30th year that I’ve been training. At an average of 3 workouts a week that’s a total of 4680 gym sessions. I should be in near mythical shape. I should have 24″ biceps, a 400kg bench press and a stomach like a box of eggs.
But I don’t. There is not an ab in sight. In fact to see any of my abs you would need a MRI scanner. One of the big ones – that they have at zoos.
So, take it from me training is waaaaaaay less then half the story. It’s not all diet either. If you were to spend the next 6 weeks eating nothing more then chicken breast and broccoli then all that will happen is that you’ll wind up being a smaller version of what you are now. That isn’t a good thing. You may weigh less but you’ll have the same, or greater, ratio of body fat to lean muscle. Smaller, weaker and with considerably less Joie de Vivre is not an aspirational goal for any sensible person.
I think we can all agree that what you need to do to get into great shape is a good training plan and a good diet. Combine these two things and success is guaranteed. But what constitutes a good diet?
Just like training programs there are thousands of diet plans out there. Most of them are complete dogshit. Seriously, don’t go anywhere near anything that promises to drop 1 stone (14lbs/6kg) in a week eating nothing but sea algae and pomegranate seeds. Just for the record though, eating nothing but the aforementioned for a week probably would result in that kinda weight lot BUT the second you resumed normal eating then you would explode in a tsunami of lard.
Yet again, Bodybuilding can show us the way here. As well as injecting ground-up bull testicles into his or her eyeballs (this is a joke btw – calm down), a Bodybulider approaching a competition will take up to 16 weeks to slowly par the fat off their body while trying not to lose any muscle. Now, you may not want to look like this:
but you can’t deny that he has a very low level of body fat.
A Bodybuilding diet is relatively simple; high protein, moderate carb, low fat. What makes it different is that, typically, smaller meals are consumed more often. The other difference is that a good Bodybuilding diet gives you somewhere to go to once what you’re currently doing stops working. Remember what Dan John says – “Everything works. . .for 4-6 weeks.”
To be honest with dieting even that 4-6 weeks may not be often enough to re-evaluate your diet. Constant tweaking and altering is the only way to be able to keep your progress on track. However, before you tweak you need to know what you are actually eating. How much protein, carbs, fat? How many calories?
There is no one definitive answer. What’s good for one person will be disastrous for another, but, this isn’t a bad place to start. For people that don’t weigh in at 18 stone then the only change you would need to make is to take your fat down to 50 grams.
Protein – 2 grams per kg of body weight.
Fat – 100 grams per day.
Carbs – 200 grams per day.
Sticking to those macros give me about 2620 calories per day. Which is enough to train on and loose weight. If, after 4 or 5 days, my weight hasn’t gone down then all I need to do is take away 25 grams of carbs. If that doesn’t work then take a little of the fat intake. If, however, my weight after 4 days has dropped by a couple of kgs then I can add an extra 20-50 grams of protein and 25-50 grams of carbs.
Example diet (for me)
Meal 1 – 74 grams oats. 300ml skimmed milk. 2 scoops of whey protein.
Meal 2 – 150 grams chicken. 50 grams brown rice. 100 grams broccoli.
Meal 3 – same as meal 2.
Meal 4 – same as meal 2.
Meal 5 – 200 grams white fish. 250 grams veggies.
Meal 6 – Protein shake. Table spoon of peanut butter.
Boring it might be – but effective. Hopefully.
Thanks for reading,