My nutrition has been perfect for three days in a row, and my goal is to keep it perfect until Saturday.
I'm applying Mr V.'s fit-losophy: the zig-zag method for calorie cycling and carb tapering, 3 x 1: 3 low carb days (calorie levels 20-25% below maintenance, about 1800 cal for me) and 1 high carb day (maintenance level to 5% up, about 2500-2600 cal); I'm not eating starchy carbs after 5 pm, except on high carb days.
I' m eating only A and B grade foods. My macronutrient ratios for low carb days are: 40% protein, 40% carbs, 20% fats; for high carb days: 34% protein, 56% carbs, 10% fats.
As essential fats, I'm eating olives, almonds or nuts, or taking olive oil. Especially on high carb days, I'm eating like a bodybuilder: eggies, brown rice, whey, oatmeal, -mainly that.
The only processed stuff I consume on perfect days is rolled oatmeal and 0% milk. No yoghourt, no bread (not even multi-grain or whole grain), no other dairy products, no cereal bars, no other cereals, no flour - nothing. All 100% natural. That limits my food to only 20 things.
I guess it looks like the Paleo diet, huh?
(Hard standards grant a smooth victory!)
I'm training 6 days a week starting this week. Cardio Training, Pilates, strength training (weight lifting and workouts with resistance bands), vibration platform, and I'll be taking my second swimming lesson soon (inspired and encouraged by Diederik, the best coach I could have ever met).
On Saturday, I'll be having one of my meals at the Chinese Quarter. Rice with veggies and curry sauce. I won't have drunk diet pop in six days! :)
I' m eating only A and B grade foods. My macronutrient ratios for low carb days are: 40% protein, 40% carbs, 20% fats; for high carb days: 34% protein, 56% carbs, 10% fats.
As essential fats, I'm eating olives, almonds or nuts, or taking olive oil. Especially on high carb days, I'm eating like a bodybuilder: eggies, brown rice, whey, oatmeal, -mainly that.
The only processed stuff I consume on perfect days is rolled oatmeal and 0% milk. No yoghourt, no bread (not even multi-grain or whole grain), no other dairy products, no cereal bars, no other cereals, no flour - nothing. All 100% natural. That limits my food to only 20 things.
I guess it looks like the Paleo diet, huh?
(Hard standards grant a smooth victory!)
I'm training 6 days a week starting this week. Cardio Training, Pilates, strength training (weight lifting and workouts with resistance bands), vibration platform, and I'll be taking my second swimming lesson soon (inspired and encouraged by Diederik, the best coach I could have ever met).
On Saturday, I'll be having one of my meals at the Chinese Quarter. Rice with veggies and curry sauce. I won't have drunk diet pop in six days! :)
So tomorrow it's high carb day, and I'll be training like a MF to burn the extra calories, get LBM and build muscle. As I've exercised my legs practically two days in a row in my Cardio Training and Pilates sessions, I'll be giving them some time to rest. So tomorrow the target body parts will be arms (shoulders, biceps, triceps), chest and back. Perhaps I'll include some flexibility exercises in the routine, too.
I trained my abs in Cardio and Pilates, too. The Swiss ball looks friendly, but it's killing me! :)
Two of my teamies for the Summer Challenge at the Inner Circle (the Magnificent Titans) are incredibly supportive, and their commitment is inspiring. I've lost all the pounds regained during my illness, and I'm going for more!
BTW, this is a video of one of Diederik's heroes & fitness gurus: Greg Plitt - doesn't he look really sweet?, (lol).
I've always admired people who hold fitness as a core value. So bad some of them have a scarecrow hiding on the inside - in appearance, they might be good-looking; unfortunately, they don't have brains.
Hey - I'm not talking precisely about Mr G.!
