Leaning Out – Journal Entry 148

10/26 – 179.8lbs  – Legs Day – 1800 calories eaten – 2850 calories burned – (5.7 miles – 11700 steps)

10/27 – 180.8 lbs – Rest Day – 1700 calories eaten – 2650 calories burned (5.8 miles – 12200 steps)

10/28 – 180.6lbs – Push Day – 1900 calories eaten – 2800 calories burned (5 miles – 10000 steps)

10/29 – 180.4 lbs – Pull day – 1850 calories eaten – Human tracker 116 active minutes – 2700 calories

10/30 – 180.0 lbs – Off – 1800 calories eaten – 100 active minutes – 2700 calories

10/31 – 179.8lbs- Legs  – 2500 calories eaten – 132 active minutes – 2900 calories

Switched to human fitness tracker on Wednesday because my Fitbit charger doesnt work so I cant wear my fitbit until I get a new charger. Since no one sells the chargers in isolation, I ordered one online and for some reason is going to take almost 3 weeks to get here. Not sure why its so slow, but I’m just estimating 2700 calories maintenance each day and using an alternative program to measure my activity.

Been leaning out quickly this week and seeing really good progress. I lost most of my water weight already, so the fat loss is slowing down greatly. But towards the end of the week it started to drop .2lbs each day. This means I’m right on target for my estimated 1.5lbs of fat loss per week. So my estimated daily burn is right around 2700 calories and my daily intake has been a consistent 1800 calories, except for last night which I went out for Halloween with some friends.

The way I’m eating makes it very easy to cut calories even further. I could easily drop lower, but obviously lower isn’t always better. I’m still trying to maintain performance and keep appetite from getting too high and this requires at least my LBM in calories x 10 = 1650 calories. At the moment I’m still shooting for body weight x 10 in calories, even if I’m not hungry at the end of the day. “If it aint broke, dont fix it.”

Meal plan is this almost every day:

  • Meal 1 – Two scoops of protein powder with berries and almond milk (this is protein pudding, not a shake though)
  • Meal 2- 6 ounces of lean meat, 8-10 ounces of vegetables, 1 whole egg, 1 cheese wedge, low calorie sauce
  • Meal 3 – Quest Bar and sometimes and apple when working out
  • Meal 4 – 5 ounces of lean meat, 6 ounces of vegetables, 1 whole egg, 1 – 1.5 servings of potato or Firehook Crackers
  • Meal 5 – Dessert – usually a frozen banana with Jello SF/FF pudding mix or a small protein shake with the same ingredients
  • Total Macros – 1700-1900 calories / Protein 160-180 grams / Carbs 100-150 grams / Fat 45-55 grams
  • Supplements – (all in the morning ) – 3 fish oils, 5000 IU Vitamin D, 400mg of magnesium, 50mg of Zinc (thats it)

Easy diet to stick to and I look forward to each meal. The sauce I use is low sugar ketchup and Bolthouse Ranch. Also I usually spread my quest bar throughout the day starting in the morning and ending at night. I keep the carbs pretty low during the day at right around 50 grams or lower and have most of them at night. I’m training after work now, so night time is technically my postworkout window. Also carbs are best eaten at night anyway due to their serotonin / sleep inducing effects when eaten in sufficient quantities. My energy has actually been awesome all day and night on this diet and when I do add calories back in to start some carb cycling, I will most likely keep the day the same as above and add a ton of carbs in at meal 4 and 5 (dinner and dessert). That way my energy will remain steady and consistent throughout the day and my dinner will be a postworkout / nighttime feast that will build muscle and help me sleep throughout the night. Not sure if I mentioned on this blog before, but nighttime is a very bad time to cut your calorie intake. Food helps optimize sleep and hormones and skipping meals at night can interrupt this crucial time period and leave you with some bad results.

Been reading a lot of the articles and advice from UP Fitness trainer Nick Mitchell here recently. Nick has been a personal trainer and very successful for a long time. I learned a lot from reading his articles on how to properly transition from cutting to maintaining to putting on muscle size. He’s a fan of carb cycling for both fat loss and muscle gain. He usually gets his clients very lean until they are under 10% bodyfat and then has them carb cycle to start enhancing performance and putting on muscle mass. I dont agree with everything he does though, as I’ve seem some articles recommend 4 grams per kilo of body weight in protein. That’s way too much in my opinion and your much better off eating some properly timed carbs to spare the protein and enhance results.

Also been reading a lot from Menno Henslemens work as well. He really impresses with this articles and is a genuinely smart guy. He has some really good info on training certain muscles and really goes into depth on everything he talks about.

Anyway, I plan to stay on this calorie deficit for at least two more weeks and maybe up to 6 weeks and then start to carb cycle after I get under 10% bodyfat. I noticed that in these past few months, I’ve put on a bit of fat from not tracking closely enough and being too loose with my nutrition. (more fat than I thought) But once I get down to where I want to be, I’ll carb cycle in the two following ways to maintain insulin sensitivity and put on muscle without fat.

First Carb Cycle after deficit: (Nick Mitchell Recommended this setup for enhance fat loss after leaning out)

  • Medium / Low / High / low / Medium / Medium / Low
    • Low Days are 120 grams of carbs
    • Medium Day are 240 grams of carbs
    • High Days are 360 grams of carbs
  • Basically just adding 120 grams of carbs each day or 500 calories or so from pure carbs.

Second Carb Cycle to maintain and put on muscle. Although if the above is working I may just stick with that:

  • Two Low days / Three Medium Days / Two High Days
    • Basically drop a low day and add in a high day (I may have to play around with this phase)

I may throw in a refeed sometime soon, but Im still losing like I want to right now, so I dont think its a good idea. I do feel like my muscles could use a boost though and sometimes my joints feel much weaker due to less body fat.

This has been the easiest cut to follow I have ever done and the results are coming in nicely. I respond well to basing my diet around protein and vegetables with minimal carbs, but where I failed in the past is eating those meals all the time. I think the reason this cut is so good is because I’m adding in the nighttime carbs, even on low days. These carbs keep my muscles fuller and stronger, keeps the liver healthy so it doesnt break down too much protein and reduces catabolic activity and cortisol that always eating low carb would not do.

Some food pics for the week. Kind of boring this week:

6 ounces of lean meat, broccoli and 1 whole egg
6 ounces of lean meat, broccoli and 1 whole egg
6 ounces of lean meat, 6oz sweet potato, 5 ounces of broccoli, 1 whole egg
6 ounces of lean meat, 6oz sweet potato, 5 ounces of broccoli, 1 whole egg
Banana Ice cream (homemade ingredietns are just a banana, small amount of almond milk, then blend) with sugar free syrup on top
Banana Ice cream (homemade ingredietns are just a banana, small amount of almond milk, then blend) with sugar free syrup on top
My Lunch everyday this week: 6oz of lean meat, 1 whole egg (hardboiled), 8oz of vegetables, 1 cheese wedge and low calorie sauce
My Lunch everyday this week:
6oz of lean meat, 1 whole egg (hardboiled), 8oz of vegetables, 1 cheese wedge and low calorie sauce
Eggs (1 whole and 5 white) veggies and 8oz of potatoes
Eggs (1 whole and 5 white) veggies and 8oz of potatoes
Protein shake with 4oz of frozen banana, 1 cup almond milk, 1 packet of Swissmiss diet hot chocolate, 5 ice cubes blended
Protein shake with 4oz of frozen banana, 1 cup almond milk, 1 packet of Swissmiss diet hot chocolate, 5 ice cubes blended
4oz of chicken with onions, sauce and sweet potato rounds with 1 tbs of Jello SF/FF cheesecake mix
4oz of chicken with onions, sauce and sweet potato rounds with 1 tbs of Jello SF/FF cheesecake mix
Fall at my old house
Fall at my old house
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2 thoughts on “Leaning Out – Journal Entry 148

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