Got a message after my post on my training “Please stop telling me it’s mostly diet and tell me about the diet!” – Ergo this post. Weight this morning was 116.4 – I have almost lost 50 pounds but it’s taken me 20 months, that’s almost 2 years. It’s takes time to do it right.
Few Caveats Before I Get Into It:
1. There is almost no way for me to talk about diet without sounding preachy. So if you don’t want to be preached to…don’t read this post.
2. Unless you train like I do or are also a competitor; there is no reason for you to be on as strict a diet as what I am currently on.
3. My initial diet was done by a coach and my current diet is done by a coach. I am clueless about what I need to be eating to get to where I want to be – I follow the weekly plan provided to me by my coach.
4. My diet works for ME. For my body type, my level/type of exercise, my daily life, current goals etc.
5. I eat the exact same things day, after day, after day. I do not care much about taste. I don’t look for recipes to make what I eat more tolerable.
6. I’m providing an overview because my diet changed too often to really give you a full picture of what it’s been like.
7. You really want to get serious about your diet and competing or getting into the best shape of your life: HIRE SOMEONE TO DO YOUR DIET.
At the heaviest I had ever been in my life, it was time for a serious change in my eating habits. I was not confused about how I had gotten so heavy – way too much food and too little exercise. I know exactly what all the circumstances were that got me to where I was. My initial goal was to lose about 25 pounds. Get back to 140, which I felt was a good weight for me and it met the Marine Corps weight standards.
Overview of My Initial Diet:
I had six meals as part of my initial diet. I used to think lean cuisines were okay to eat and would help me lose weight – I was wrong and all of those went away…so did being able to have a nice tall glass of orange juice in the morning. I was allowed 2 cheat meals a week.
1 scoop protein, ½ banana, almonds
4 eggs white, 1 yolk, strawberries, 1/4 cup oatmeal
Chicken, Greens, Sweet Potatoes
Red Meat, Brown Rice, greens
1 scoop protein, almonds
First week on my initial diet and I lost 4 pounds. I was pleased and excited. I stayed on my initial diet for a few months. I would stray here and there for 1-2 days but whenever I got back on it – I would have another significant weight loss.
I had lost the 25 pounds I had aimed to lose and may be a little more than that. I was feeling great and my body was looking good. I kept wrestling with the thoughts of competing and once I attended the Greater Gulf Championship, I made up my mind to compete the following year.
First Diet Overhaul
Being naïve about dieting, when I decided to start competing and had a talk with the person doing my diet – I didn’t expect any major changes. Well, I was wrong. The zone bars went away, quantities were in some cases drastically reduced…particularly with carbs and fruits almost completely disappeared. I lost more weight and my body tighten up more. Cheat meals remain but only one could be “dirty”.
Second Diet Overhaul
After reading about carb cycling – I decided I wanted to try it out so I had my coach do a carb cycling diet for me. The foods remain pretty much the same but the quantities changed depending on what day of the cycle I was on. Carb cycling made me hungrier than ANY of my previous diets. The crazy thing was that I was the hungriest on my high carbs days. Cheat meals remain here too, but again, only one “dirty”
Third Diet Overhaul
This diet overhaul was tough, one of my daily meals was dropped and so was one of my cheat meals. I went from 6 meals eating every 2-2.5 hours, to 5 meals eating every 3 hours. Red meat was also taken out. It was time to suck it up and eat tilapia. I was losing weight again. I was starting to be surprised I kept losing weight. Once I reached 125 – I was sure that’s as light as I would get.
Fourth Diet Overhaul
I got a new coach. Nothing against my former coach the decision to get a new coach was not professional but personal. At this point, I was weighting 119 and my former coach had been a tremendous help getting me there. Although 119 pounds, my problem areas were still a big problem.
Coaches all have their different approaches and getting a new coach added some new foods to my diet and took some away. It was “Bye, bye sweet potatoes” and “hello” once more to brown rice. He added a lot more good fats to my diet – meal 2 and 4 are whey protein and 1.5 tbsp of fresh grinded peanut butter. Red meat or salmon became an option as part of my last meal with a small green salad. Was very happy by this change – although, three weeks into it now, I’m not sure I like eating red meat everyday and I am clueless on how to properly prepare salmon (plus the good stuff is really expensive). Great news is more good fat to my diet has resulted in less fat on my glutes and hams.
I’m 4 weeks and some change (days) away from my first competitions so over the next few weeks I will be going through some-major diet overhauls to get me to the stage in the best shape and condition I can be in. It’s going to be back to back competitions after that, so the next couple of months are going to be interesting. I’m ready though. It’s been quite a journey and this is where it all starts paying off!!
And that is the low down on my diet for the last 20 months. I will not post my specific diets because 1) some people will start following them although they weren’t plan for them and might do them more harm than good and 2) I paid for those diet and it is how some people make a living, therefore, to openly share them is not right. However, hopefully you did get an idea of how monotonous, strict and boring the foods I consume are, how it’s a step-by-step process and NOT an overnight miracle. There was no quick way to getting to where I am now.