Going Full Circle: A Realization In Training, Part 2.

Here is my complete diet log for my goal of losing 10 lbs. of fat in three weeks. Get the details right here. Remember this diet may not be safe for some people.
Part 1 | Part 2 | Part 3 | Part 4


The Numbers

All of my plans are based on the numbers here. This way I can predict as accurately as possible what I must do to achieve my goals.

    BMR: ~1900 cal (measured on a Bodygem)
    Body weight: ~152 lbs.
    Body fat percentage: ~14% (3 point caliper testing)
    LBM: ~130 lbs.

With those base numbers in mind, to reach approximately 9% bodyfat I would have to lose about 10 pounds of fat. I would like to reach this goal in about 3 weeks (which is ridiculously fast). This equates to about 3.3 pounds per week.

The best way to map this out is on a weekly basis. So, assuming one pound of fat is 3500 calories, that means I must be in a weekly caloric deficit of 10,500 calories. At my basal metabolic rate (BMR), I burn 13,300 calories per week and according to my diet (which is below).

BMR Calculator
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Republished from http://www.tim-richardson.net/BodyForLife/analysis.html with permission.

I will be in a weekly caloric deficit of 3878 calories with no additional exercise. If you subtract 3878 calories from 10,500 calories you will get 6622 calories which is how much I must burn through exercise every week in order to meet my goals.

To get these numbers yourself, make use of the fitness calculators provided by Bodybuilding.com. I made extensive use of the calorie burning calculators when planning my weekly workout routines. The only thing that may not be able to be calculated very accurately is BMR, but you can definitely get a good estimate.

If you don't want to take the time, I find that a good general rule for cutting is to consume ten calories per pound of body weight. Usually this guideline will allow anyone who isn't extremely overweight to lose 1-2 pounds per week.

My Diet

Disclaimer
The diet I am following is drastic and may be dangerous for some people. I am not recommending it to anyone, only showing it for reference.

    Plan A (Wed. and Fri.)
    Meal 1
    Type of Food Protein Fat Carbs Calories
    Shake:
    1 scoop of whey protein 23g 1.5g 5g 120
    1 raw, cage-free egg 6g 4.5g 0g 70
    1 T. EnerG glutamine peptides 4g 0g 0g 20
    1/2 C. mixed frozen berries 0.5g 0.5g 8g 40
    1 medium banana 1g 0g 21g 94
    2 grams of fish oil 0g 2g 0g 20
    Pre-workout
    Type of Food Protein Fat Carbs Calories
    15 grams of BCAA 15g 0g 0g 60
    Post Workout*
    Type of Food Protein Fat Carbs Calories
    *Same As Meal 1 34.5g 8.5g 34g 364
    Meal 2
    Type of Food Protein Fat Carbs Calories
    Boneless, skinless chicken breast 5.5oz 32g 1.5g 150
    Romaine salad with cucumber and tomato 1g 0g 5g 27
    1 T. vinaigrette 0g 5g 3g 55
    Meal 3
    Type of Food Protein Fat Carbs Calories
    1 C. whole goat's milk 9g 10g 11g 168
    2 grams of fish oil 0g 2g 0g 20
    2 slices Ezekiel raisin bread 6g 0g 36g 160
    Meal 4
    Type of Food Protein Fat Carbs Calories
    1 scoop milk protein Isolate 26g 0g 0g 110
    1/2 C. mixed frozen berries .5g .5g 8g 40
    1/2 C. plain, whole milk yogurt 4.5g 5g 5.5g 84
    Uni-Liver (used throughout the day) 22.4g 0g 0g 98
    Daily Totals 185g 41g 136.5g 1700

    Plan B (Thurs. and Mon.)
    Meal 1
    Type of Food Protein Fat Carbs Calories
    Shake:
    1 scoop of whey protein 23g 1.5g 5g 120
    1 raw, cage-free egg 6g 4.5g 0g 70
    1 T. EnerG glutamine peptides 4g 0g 0g 20
    1/2 C. mixed frozen berries 0.5g 0.5g 8g 40
    1/2 medium banana .5g 0g 10.5g 47
    3 grams of fish oil 0g 3g 0g 30
    Pre-Workout
    Type of Food Protein Fat Carbs Calories
    15 grams of BCAA 15g 0g 0g 60
    Post workout*
    Type of Food Protein Fat Carbs Calories
    *same as meal 1 34g 9.5g 23.5g 327
    Meal 2
    Type of Food Protein Fat Carbs Calories
    Boneless, Skinless chicken breast 5.5oz 32g 1.5g 0g 150
    Romaine salad with cucumber and tomato 1g 0g 5g 27
    1 T. vinaigrette 0g 5g 3g 55
    Meal 3
    Type of Food Protein Fat Carbs Calories
    *same as meal 2 33g 2g 8g 232
    3 grams of fish oil 0g 3g 0g 30
    Meal 4
    Type of Food Protein Fat Carbs Calories
    1 scoop Milk Protein Isolate 26g 0g 0g 110
    1/2 C. Mixed frozen berries .5g .5g 8g 40
    1oz walnuts 4g 18.5g 4g 186
    1/2 C. plain, whole milk yogurt 4.5g 5g 5.5g 84
    Uni-Liver (used throughout the day) 22.4g 0g 0g 98
    Daily Totals 206g 54.5g 64.5g 1726

    Plan C (Sun. and Tues.)
    Meal 1
    Type of Food Protein Fat Carbs Calories
    1-1/2 C. goat milk 13.5g 15g 15.5g 252
    3 grams of fish oil 0g 3g 0g 30
    Meal 2
    Type of Food Protein Fat Carbs Calories
    Boneless, skinless chicken breast, 5.5oz 32g 1.5g 0g 150
    Romaine salad with cucumber and tomato 1g 0g 5g 27
    1 T. vinaigrette 0g 5g 3g 55
    Meal 3
    Type of Food Protein Fat Carbs Calories
    1 scoop whey isolate 24g 1g 1.5g 111
    3 grams of fish oil 0g 3g 0g 30
    Meal 4
    Type of Food Protein Fat Carbs Calories
    Shake:
    1 scoop milk protein isolate 26g 0g 0g 110
    1/2 C. Mixed frozen berries .5g .5g 8g 40
    1T. EnerG, glutamine peptides 4g 0g 0g 20
    3g fish oil 0g 3g 0g 30
    Meal 5
    Type of Food Protein Fat Carbs Calories
    Boneless, skinless chicken breast, 5.5oz 32g 1.5g 0g 150
    Romaine salad with cucumber and tomato 1g 0g 5g 27
    1 T. vinaigrette 0g 5g 3g 55
    Uni-Liver (used throughout the day) 22.4g 0g 0g 98
    Daily Totals 153g 40g 46g 1195

    Detoxification

      There is one day unaccounted for; that is Saturday. Saturday is going to be my juice-fast detox day. Of course, in this part, my plan is not for everyone.

      I feel that periodic detoxification can help the body tremendously and enhance not only overall health but fat burning as well. Plus, the juice-fast day comes out to about 180 calories for the entire day so it contributes greatly to helping me meet my necessary weekly caloric deficit.


Supplements

When I buy supplements I always weigh effectiveness against cost and almost never go for the fad products. I also keep myself aware of the fact that usually what a product is claiming to do, the body will already naturally do when diet and exercise are in good check.

However, I have come to like some supplements over my time as a trainer and here you will find information on some of them. More information on other supplements will be included in future updates.

NOW Foods, EcoGreen Multi Iron Free

    This is the multivitamin I have used for a long time and I always recommend. It is inexpensive and very effective.

    Aside from having highly absorbable form of various vitamins and minerals as well as digestive enzymes, it also has other useful substances like green tea and panax ginseng which may be very helpful in promoting optimum health.

Universal, Uni-Liver

    This is a little respected but very useful supplement from the golden age of bodybuilding. Think of it as an all natural, protein enhanced multivitamin supplement.

    Uni-liver is also thought to have other cell volumizing and muscle building constituents. In any case, it is a very economical supplement and, in my experience, well worth the few dollars it costs. Just make sure you take into account the extra calories.

Optimum Nutrition, 100% Natural Whey

    The number one selling protein product, what more is there to say? I prefer the natural variety over the regular stuff because I try to limit my intake of artificial sweeteners and colors.

    Another very good option for those who want a natural whey protein is NOW Foods Whey Protein Isolate. This is actually my most favorite product but because of its cost, I am omitting its use.

Genetec, EnerG

    Pure glutamine peptides. Many people have used regular L-glutamine supplements, often times with mixed results.

    That is because free form L-glutamine is used for energy during digestion and doesn't get a chance to enter muscles. Glutamine peptides solve this problem.

    EnerG is another underappreciated product from another less well known company. In my experience, EnerG is very good to use while cutting as it helps to preserve muscle mass quite well at 2-3 tablespoons per day.

    It is also useful in bulking up and has volumizing effects similar to creatine but with a little extra muscular energy (hence the name). I highly recommend Genetec EnerG as it is a very effective and well priced supplement. Once again though, keep in mind that it does contain calories.

BCAA

    It stands for branched chain amino acids and is great for preserving muscle mass and enhancing anabolism.

    I like to take about 15 grams of BCAA with 3 grams of ALCAR on an empty stomach before doing cardio to preserve muscle.

    It is also very useful before and during weight lifting to enhance anabolism and preserve muscle.

    Two of the best products with BCAA are ICE by Xtreme Formulations and the slightly more expensive Xtend by Scivation. Both products have added glutamine, but Xtend also includes citrulline malate (which is why the cost is higher).

    Citrulline malate can do a lot for enhancing athletic performance when taken at about 3 grams per day/before training.


Get Diesel, Diesel Test

    This is likely the most effective all natural testosterone booster on the market right now. I mean, I'm 20 years old and don't suffer from low testosterone production but I can really feel this stuff working.

    Unlike prohormones and other similar substances, Diesel Test gives your body the proper nutrients to enhance endogenous testosterone production as well as increase free (usable) testosterone by inhibiting sex hormone binding globulin.

    It also functions as an advanced adaptogen. I recommend using this product at 4 tablets per day for 2 month at a time.

ALCAR

    This acronym stands for acetyl-l-carnitine and it is in my opinion an effective non-stimulating energy booster.

    It may also make fat preferentially burned for fuel and have adaptogen-like qualities.

    I personally think it really helps me get through my cardio sessions. Two products by Primaforce, Durablast and Alcalean, contain ALCAR.

    Durablast is a mixture of both ALCAR and PLCAR with added ingredients for extra energy and muscle preservation whereas Alcalean is just pure ALCAR.

    Also, for an extra boost in energy and focus, try GO! by Black Star Labs. All are very good products and priced well.




Conclusion

Let's talk real-time like "24". I am actually in day 4 of this plan and I can feel my mind awakening as I deprive my body. Disciplining oneself for optimum health through diet and exercise can become much more fulfilling and meaningful when that discipline extends into matters of the mind and spirit.

Becoming ripped and muscular or toned and fit does not have to become an exercise in superficiality. Pushing past the barriers, blasting through the doubt, I finally become myself again.

In the next installment of this adventure I will be addressing the various aspects of my physical training, my aerobic and anaerobic routines, and how I'm going to burn off that extra 6622 calories.

Until next time,
Joel Tietge

Part 1 | Part 2 | Part 3 | Part 4