it’s not that i need to set apart time to prepare six or eight meals a day. it’s not that, like a clock, i time my meals and plan them accordingly. it’s not that i force myself to drink a gallon or two of water a day. it’s not that i spend hours a week training. it’s not that each day of the week, another part of my body feels beat down and broken. it’s not that i have a lot of classes. it’s not that i have a homework load that i’m not accustomed to. it’s not that i have to read much. it’s not that these academic foundations will determine my future. it’s not that i have a grade to be concerned about. it’s not that my dream profession is incredibly competitive. it’s not that people have high expectations of me. it’s not that people invest thousands of dollars in me. it’s not that people put their undying faith in me. it’s not that i have a duty and responsibility to these people. it’s not that i have goals to achieve and quotas to meet. it’s not that my schedule everyday is overwhelming and unforgiving. it’s not even that i constantly feel exhausted, tired and restless. it’s that at the end of the day, i look into the mirror and still see a problem-free child.. or at least that’s what i want to believe.
One of the biggest wake-up calls. Ever.
Myyy diet
People ask me what I do when I diet. I have experimented on and off with the concept of “carb-cycling”. It is a structure of dieting where some days have a higher carb content than others. It also keeps you sane during a diet because there are days that you can just eat lot so you don’t go crazy. There are high carb days, moderate carb days, and low carb days. This way, my body is having a metabolic rollercoaster and doesn’t know what speed to adjust to. It also helps with the “anabolic” potential of muscle-building on days that I have a high carb intake. In a nutshell, carbs help build muscle. It’s almost impossible to do without. This way, on the days that I feel like I am lacking on a particular muscle group (for me, it’d be shoulders and arms) there is sufficient energy and carbs those days for those muscles to repair and potentially grow.. although the fact of the matter is, I am eating LESS calories than I am burning, so the likelihood of growing is very slim. At best, it will keep me from breaking down those “lacking muscles” even further. The low carb days are the days that I do not lift and I just fill in the rest with moderate carbs. Friday and Saturday can be switched around to accommodate cheat meals. And it allows me to keep a weekly deficit as opposed to a daily deficit. I’ll break it down.
3,500 calories = 1 pound of fat. 7 days a week. For me, I need about 2,400 calories to maintain weight, so instead of just eating 1,900 calories a day (7 days a week x -500 calories a day = 3,500 calories) to lose 1 pound of fat, I manipulate the days accordingly. After all, it comes to the law of thermodynamics and energy.
My current schedule does not allow me to lift on Tuesday and Thursdays because of school, so I will do light cardio and stretching those days.
Sunday - chest (moderate carb)
Monday - back (moderate carb)
Tuesday - recover (low carb)
Wednesday - shoulders (high carb)
Thursday -recover (low carb)
Friday - arms (high carb)
Saturday - legs (low carb)
With this information, and knowing that my body uses 2400 calories to maintain weight, I have created appropriate deficits to lose. I have two high carb days and each day is a 300 calorie deficit, therefore a total of 600 calories less per week from my high carb days. My moderate carb days, I am at a 500 calorie deficit and there is three of them for a total of 1500 calories less per week from my moderate carb day. Lastly, my low carb day, I am almost 700 calories less per day, which is a total deficit of 1400 calories per day. Added all up, 600+1500+1400=3,500/week which also equals 1 pound less/week.
And for the curious, my daily meal plans. Each chicken breast or tilapia serving is about 100g and the rice is 100g as well. I interchange chicken and tilapia as well as brown rice and sweet potato on occasion. I do not always eat 6-8 meals a day, I have to combine some of these for times sake, but I eat the minimum/maximum of these things… which tend to be the same, portions just change. I am slowly implementing 100-200 calories more per day to assimilate a mass-gaining program, but this has what it has been in the past. unless you are obsessive, i would not attempt to do this, lol. And for the most part, if I anticipate a cheat meal, I’ll eliminate 2 or more carb sources for that day.
HIGH carb days
1 whole egg, 4 egg whites
30g oatmeal
400g brown rice
400g vegetables
300g chicken breast
100g tilapia
2 tbs peanut butter
1.5 tbs olive oil
20g almonds
Meal 1) eggs/oatmeal/pb
Meal 2) chicken/rice/veggies
Meal 3)chicken/rice/veggies
Meal 4)chicken/rice*two portions*/veggies
Meal 5) tilapia/rice/veggies
Meal 6) protein shake
Meal 7) protein shake/pb
Meal 8) almonds throughout the day
MODERATE carb days
1 whole egg, 4 egg whites
30g oatmeal
200g brown rice
400g vegetables
300g chicken breast
100g tilapia
2 tbs peanut butter
1.5 tbs olive oil
20g almonds
Meal 1) eggs/oatmeal/pb
Meal 2) chicken/rice/veggies
Meal 3) chicken/rice/veggies
Meal 4) chicken/veggies
Meal 5)tilapia/veggies
Meal 6) protein shake
Meal 7) protein shake/pb
Meal 8) almonds throughout the day
LOW carb days
1 whole egg, 4 egg whites
30g oatmeal
400g vegetables
400g chicken breast
100g tilapia
2 tbs peanut butter
1.5 tbs olive oil
20g almonds
Meal 1) eggs/oatmeal/pb
Meal 2) chicken/veggies
Meal 3) chicken/veggies
Meal 4) chicken/veggies
Meal 5) tilapia/veggies
Meal 6) protein shake
Meal7) protein shake/pb
Meal 8) almonds throughout the day
Carbs are not evil. Calories are not evil. It’s quality, not quantity.
show no weakness.
limitations are fixated in the mind. potential lies within the soul.
Via Helping Every Life Prosper
Good morning. What will you accomplish today?
FOLLOW MY NEW TUMBLR and discover for yourself, what you are capable of.
About Me
This is the diary of abreathing onomatopoeia.
