Monday, February 17, 2014

Diet Update, Back on track!

Diet has been running something like 6 weeks now, average bodyweight is down about 5-1/2 to 6-1/2lbs from the start. For the next week I'm going to be having a break from the diet, eating maintenance calories.

Current running average is 189.5lbs. 

morning weight on this day was 188.4lbs.
data from Libra

Quick run-down of the diet of the last 6-weeks (which I really simplified this time around), in bullet-point format;
  • 2500kcals daily 
  • Zero Cardio
  • Zero Food Weighing
  • No strict Macro requirements except for protein, around 1g/lb LBM
  • 1 refeed day per week, around 500-600g Carbs
  • Still eating according to BioRhythm principles
This has been simple and effective, as evidenced in the weight trend line above. Moral of the story here is not to let fat-loss dieting be an excuse to develop OCD-type behavior. Trust me, I've fell victim to this in the past. Its no fun and can be a bitch of a habit to break. Glad I'm finally over that hurdle. 

Training is also going very well despite the fat-loss diet. Currently Pushing for 5RM PRs in the Squat and Press. But I'll make a separate post to go over training details. 

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6 comments:

  1. AnonymousMarch 10, 2014 at 6:51 AM

    Great to see you blogging again regularly, dude!

    How many cho roughly on the 2500cal diet there? Just thinking - 500-600g re-feeds are quite huge, yet progress is still ticking along perfectly it would seem.

    Re, no weighing foods - is this the same thing every day? Or do you simply eye-ball now?


    Are you enjoying the upper/lower too? This would be the first sign of actual 'chest' training for a while, yes? Hope all is well!

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    Replies
    1. JoeMarch 11, 2014 at 7:10 PM

      Thanks, man. On average I would say 250 - 300g CHO.

      I dont eat the same thing everyday. I'm just much more flexible and eyeball most foods, or simply use a measuring cup when I can.

      Upper/Lower is going great! Im back to training flat bench and just a few weeks out from PR territory.

      Delete
  2. jaMarch 20, 2014 at 9:05 AM

    Nice work. Am implementing the bio-rhythm diet myself and finding initial success though am not sure what level of carbs to typically eat on non training days. Thoughts? Thanks

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  3. JoeMarch 20, 2014 at 9:32 AM

    Start with half of your intake on training days, or around 1g/lb bw, and adjust from there.

    Its goal dependant, really. good luck!

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  4. jaMarch 21, 2014 at 12:55 PM

    Thanks. The Bio Rhythm diet is significantly higher carb than I am used to but I realized I need more carbs to support good training.

    ReplyDelete
  5. JoeMarch 21, 2014 at 1:36 PM

    Glad you realized it. Too many people caught up in the low carb dogma.

    ReplyDelete

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