I had considered doing a post or two about how I am losing weight, but I thought that putting up my basic methods on its own page would make it easier for my readers to reference this information. I know that many of these methods will work for the vast majority of you. That being said, this is NOT medical advice. It’s just an account of what I’m doing to improve my health. There may be mistakes along the way, and I’ll be sure to point those out.
The most important change that I have been making is in what I put in my body. Most of what I put in my body requires little preparation or processing. Vegetables require little more than washing, chopping (optional), and eating. I eat plenty of protein in the form of meats, eggs, and beef protein powder. Fats are acquired through meats, nuts, seeds, vegetables, and oils like olive, grapeseed, coconut, or flax. Essentially, I strive to eat foods that are minimally processed or that come in natural form. I am also avoiding gluten since it causes stomach upset for me. The benefit of cutting out gluten is that it also removes a large amount of carbohydrate options that make fat loss difficult.
My current meal plan looks like this:
- Meal 1 – Coffee with cream. No sugar. Maybe a bit of raw honey in the coffee. Sometimes I have eggs, bacon, and avocado, depends on the day and the schedule and hunger levels.
- Meal 2 – Protein shake with 25-50g of protein, a banana or other piece of fruit
- Meal 3 – Grilled meats like chicken, beef, pork, tuna, salmon, etc. Salads, vegetables, or vegetable soups.
- Meal 4 – Large salad or steamed or roasted veggies, grilled meats. See a pattern?
- Meal 5 – More meat and vegetable. Depending on whether I am training the next day, I have rice, potato, or sweet potato. Or all of it.
- Hydration – Water about 4-6 liters a day.
I will be using a variety of exercise modalities to keep workouts fresh and to encourage continual adaptation. Currently, I am using Greg Nuckols’ Bulgarian Method with a focus on front squat and overhead press. I started the program in December 2015 and will run it until I compete at a powerlifting meet in February 2016. I chose this particular program to address some glaring weaknesses of mine, namely upper back strength, shoulder strength, and squatting technique. This should fix those issues and bring up my strength levels considerably.