I wanted to provide an update on my current diet. I’m stuck at 199. For reasons I explained in this post, I think it is important that I share not only when things are going well, but when they aren’t.
Using a high volume peasant diet with lots of potatoes, I was able to go from 222 to 199 without experiencing hunger. I go into detail on this approach in the post How I Used the Peasant Diet to Lean Out. Then a month ago, I posted High Volume or High Protein Foods For Fat Loss and More Thoughts on High Volume or High Protein For Fat Loss. The short version is I explained why at this stage in my diet I felt I needed to shift to a higher protein diet and focus less on high volume.
So far it hasn’t worked.
I suspect that my ideal weight range is somewhere between 185 and 200 (my height is 6′ 2.5). I want to get leaner now to discover what weight is best for me. Abs are great, but once you get over 40 your face can become gaunt at low body fat levels. I want to find the best balance.
Some people do not understand the massive differences a small amount of weight loss has as you get close to hitting your ideal weight. I found an excellent example on Instagram.
Well here it is… my heaviest on the far left (214lbs), mid-June in the center (206.8), and finally this morning (195.2). Growing up as an athlete I wasn't happy with where I let myself get to, I was quietly very self conscience, clothes didn't fit well and I was actually shy about going to the beach. Last year I spoke with my coach @nicholas.a.tini owner of @vergeathletics in Conshohocken about dialing in my diet. He put a goal in my head that "I'd really like to see your performance as an athlete at 195lbs". He set me up with an excellent start to understanding my nutrition and timing of meals. I dipped down to 207 and was happy, but then winter came and it all climbed it's way back on (because I got lazy with my diet). This past April I came across @rp_transformations Instagram page and said to myself "I can do that!" So I did some reading on @rpstrength website, purchased the template and started my journey in early May. I have not looked back since. My crossfit performances daily have never been as good, they still kick may ass but I feel 1000 times better during the WOD. My lifts have not decreased at all and my recovery from day to day has been so much faster. Regardless if your goals are to lose a few pounds, up your athletic performance, or to just to live a healthier life style… This platform works. #transformationtuesday #poweredbyverge #rpstrength #rptransformation #crossfit #fitness #fitnessmotivation #fitlife #abs #diet #getfitordietrying #iwanttolooklikeasuperhero #betterthanyesterday #morningabsarethebest
Jeffrey is my height (6 ‘ 2). It is amazing that there is only 7 pounds difference between the first photo and the 2nd. My guess is he also regained lost muscle as he got back in shape. Regardless, this is an excellent and motivating transformation.
I wish his facial expression in the first photo was the same as the other two, but you can see his face looks slightly better in the middle photo, whereas his abs look best in the third photo. If he were 10 or 20 years old, I suspect the difference in the face at the two lower body fat levels would be more pronounced.
I’m close to photo 2, but not quite there yet.
My Troubles With High Protein
I’ll start with the good news. The good news is that even though I switched up my diet, I was able to hold all my losses for a month. I didn’t gain weight. I just bounced between 196 and 200. The downside is that so far the higher protein diet is less effective for me. Two things I’ve noticed:
- I get more hungry earlier in the day.
- I crave ice cream and other calorie dense foods much more. (roasted almonds is one example)
Is this common? If I eat a huge bowl of cold boiled potatoes, I’m done. If I eat an equally caloric amount of lean chicken, I want dessert.
Photo by State Library Victoria
I am just going to assume that eating a higher protein diet consistently is something that just takes practice and I’ll get better at. My new plan is to focus on protein earlier in the day and then finish with volume. That might control the sweet cravings.
If you have any wisdom, drop a comment a below.