A week in the life…
I’ve been corresponding with several friends, and clients recently who have been curious about my own dietary changes since January. Since more than a few people have asked about this, I thought I would be a nice diversion this week, rather than writing my usual essay, to share my contest preparation here.
I currently estimate my body fat to be about 11%. My weight this morning was 162 lbs. For my bodybuilding competition in September, I should be 152 pounds, at (roughly) 7% body fat.
These pictures were taken about 2 weeks ago. Clearly, I still have a long way to go, but the trail is straight, and quite easy to navigate.
My current eating schedule is not glamorous. It varies little from day to day, as my body in contest preparation, responds extremely well to consistency in eating. This means eating basically the exact same things at the exact same times each day. This is correct for the goal, and for the moment, though I have no intentions of eating this way in the long-term.
Breakfast: 6 egg whites, red cabbage, asparagus, some onion, 1 roma tomato, some spices
Mid-Morning: 1 scoop of protein powder in water. 1 grapefruit
Lunch: 1.5 medium boneless/skinless chicken thighs, red cabbage, broccoli, 1 roma tomato, some onion, some spices
Mid-Afternoon: 1 scoop of protein powder in water. 1 grapefruit
Dinner: 1.5 medium boneless/skinless chicken thighs or breasts, on top of a monster green salad. Full-on loaded with veggies. Sometimes this salad is homemade, often times it comes from one of the local restaurants I frequent. Regardless, it’s usually filled with an ass-load of spring-mix, a few kalamata olives, sometimes spinach, cucumbers, tomato – just depends.
During the night: 1/2 cup oatmeal, l/2 tsp. ground flax, 1 scoop of protein powder. I wake up naturally at 11:30 or so, and I keep this pre-made by my bed. I eat it and go right back to sleep.
Living in a vegetative state…
With the vegetables, I emphasize quantity and quality. For a given meal, I may also include spinach, Brussels sprouts, and occasionally kale. All these veggies are useful carbohydrates, and hard to digest. My digestive organs earn their keep.
My morning scramble usually weighs over 4 pounds, and has been as heavy as 6 – that’s how many vegetables it contains. The only non-vegetable carbohydrates I currently eat are the oats and flax seed I eat in the middle of the night.
I’m not counting calories at all right now, but guessing I’m in the 1800-1900 per day range. As September gets closer, I will taper down to about 1,500, and perhaps 1,200 for the last few weeks before the show. This will all be instinctive, based on how I feel on a given day/week. If my body tells me I need more food, I add in more. Conversely, if my body tells me I’m eating too much, I will taper in accordance with my intuition. I only count grams of protein which, relative to my goal, is about 150-170 grams per day.
Eating like this, I’m always a little bit hungry, but rarely am profoundly hungry. It’s tolerable, and a sign that my objective, to live in a sustainable calorie deficit, is working.
The upside of the hunger is that every meal I eat tastes like it’s the best thing I have ever eaten. My grapefruit tastes like candy. Cabbage and eggs taste amazing. My dinner salad is always the best salad I have ever eaten in my life. This, in my opinion, is a good way to be.
Despite the calorie deficit, and the elimination of most non-vegetable carbohydrates, I have never felt better in my life. My cognitive abilities seem improved, and my sleep doesn’t totally suck.
My body is functioning at its highest level in years. My workouts are epic, and include poundages, in some cases, I have never used before. My runs are strong, but I still think running is fucking stupid.
I strength train 5-6 days per week, 45-50 minutes per session when I’m alone, and 90 minutes or so when I train with my partner.
During the week a run 2.1 miles most days followed by some 70-80 yard sprints. On the weekends I may go on longer runs at the beach or on trail. Aside from my September bodybuilding competition, I also have have several competitive runs during the next 6 months, including two half-marathons, and a relay across Southern California. I fucking hate running.
That’s it. A week in the life — for now. This time next year it could be all about Tai Chi, racquetball, or kayaking. Sitting still is simulating death.
So I let you in a little deeper this week, please reciprocate. Use the comments field and let me know what you’re up to these days, and WHY… Be well. rc
Please check back in two weeks to see what happens when I hit the “stop” button on the bender in my head. Oh, and there is this from Paul Weller — simply elegant. Enjoy…