So, if you are attentive enough, you may be wondering: “What’s wrong with that Rough Strength dude? Where the fuck are new articles?” I have only two words for you: “They are coming”. And the trick here is that there were three words, not two.
As you can see, I seem to be back with my good old idiosyncratic stuff (whatever this means). Anyway, the article below wasn’t born in my sick imagination. It was written by this guy who calls himself Trent McCloskey. He is straight-to-the-point and the information he provides is simple and effective.
Read, enjoy, and apply this finally.
Lifestyle Dieting by Trent McCloskey
Well, that could be from a number of things, such as:
Maybe you have been following a crash diet for way too long and literally crashed and ate yourself right back to the starting point. Maybe you keep jumping to every new fad diet that makes its way onto your Facebook timeline. There are countless reasons to why you are not seeing results. But I think the main reason is that you and your body HATE dieting! So, let’s get on with the few lessons to make this whole dieting thing a breeze. You’ll see what I mean in a few minutes.
Lesson 1: Introduction
The approach I like to take in terms of dieting is to structure it around my life so I actually enjoy it and it does not interfere with anything.
If you hate dieting, you probably will not stick with it. If you have the will power, you will probably be miserable all the time. The thing with crash or fad diets is, they simply trick your body into eating less food. People do start to see quick results because YOU ARE EATING LESS FOOD. But here is the thing. These diets usually cut out things like carbs or fats. Your body needs a healthy balance of carbs, fats and proteins to support hormonal and healthy bodily functions. Look at it like this, you need to give your body everything it needs, just a little bit less.
Lesson 2: Flexible Dieting
To stick with anything, not just dieting, you must like and enjoy it, right? Here is something that will open your eyes. What if I told you, that you can eat GIGANTIC and delicious meals while still stripping away body fat? Yes, you guessed it, you can indeed. Eating large meals on a diet will leave you full and satisfied. I like to do this by implementing intermittent fasting. By simply pushing your first meal 5 or 6 hours back upon waking, this means you will not be eating for a good part of the day, allowing you to indulge in massive meals in the evening. This is very rewarding, which will help you stick to your goals. [Alex: Of course, “relatively gigantic” will be more accurate term here. By implementing IF you will be able to eat way larger meals than during your regular dieting. However, they may not be really “gigantic” by your standards. No 5,000-calorie food massacres… *sighs*]
Keep fasting simple. While you are fasting for about 6 hours upon waking enjoy a cup or two of black coffee or tea. Then make sure you eat BIG in the evening. I like to set that up with 2 meals and 1 snack.
Also, take the time to download an app like Myfitness Pal. It will help you to keep track of your calories. Along with that, learn to understand what carbs, proteins and fats are. This might sound simple but you may be surprised with how many people overlook these. Once you have that understanding, you can learn how to structure your two meals and a snack into your daily routine. With this kind of flexibility, you do not have to be worried about going out to dinner with your friends. You have room in your diet for bigger meals (credit padilla). If you keep telling your friends you can’t go out because you are afraid it will compromise your diet, your friends won’t really invite you out anymore. Also, with that kind of dieting flexibility, you can even eat treats and consume alcohol in moderation. I know I personally like chips ahoy cookies. I like to leave a little room in my daily calories so I can enjoy them before bed.
Lesson 3: The Diet
First, you must find your maintenance calories. Simply multiply your current body weight by these numbers:
14: if you gain weight easily
15: if you are in between
16: if you lose weight easily
Example. If a 200 lb person gains weight easily:
(200 lb) x (14) = 2800 Calories
2800 calories is a good estimate to start with for our imaginary subject. [Alex: In real life, this number can turn out to be false, and in this case, you’ll have to adjust it in the process]
Next, to lose fat, you need to create a caloric deficit of 200-300 calories.
So, each day our example person would consume about 2500 calories per day.
The magic of this is that you still have many calories to consume each day, but less than your maintenance, so you will continuously drop a pound or pound and a half each week. Remember to track your progress, such as body weight and body measurements. If you aren’t dropping 1 pound/1.5 pounds per week, you can take off another 100-200 calories. If you are losing more than 1 pound/1.5 pounds per week, simply add another 100-200 calories. [Alex: And remember that the progress may not be linear, so be patient]
Sadly, fat loss takes some time. If it was incredibly easy, everyone would be shredded. But I would have to say this method is pretty damn effortless.
Your Meal Plan:
More in depth calculations with the above example:
*Note: Calories per gram of: Protein 4; Carbs 4; Fat 9
Daily calorie intake (deficit): 2500
- Set your protein intake (goal body weight): 180g Protein
- 180g of protein is 720 calories (180 x 4)
- Set your fat intake; 30% of your daily calories
- (2500 x .30) is 750 calories from fat
- (750 / 9) is about 83g of fat
- Set your carb intake, the rest of your daily calories
- (720 Protein calories) + (750 Fat calories) = 1470 calories
- (2500 daily calories) – (1470 calories) = 1030 remaining calories
- (1030 remaining calories) / (4 calories per gram) = 257g carbs
Daily Calories = 2500
Protein intake: 180g
Fat intake: 83g
Carb intake: 257g
Now you know what you need to eat each day. You can split those macros how you please into your 2 meals and 1 snack.
Lesson 4: The Importance of Strength Training
Most people do not even think about strength training. They are more focused on lifting lighter weight in hopes to “tone” their muscles or burn more fat. Well, to keep things simple for you, this type of training does not go well while in a calorie deficit. Especially the higher volume workouts. Your body is already deprived of its normal energy levels.
The key is to keep the volume low with strength training. This will build hard, dense muscle to reveal once you lose the fat. I would suggest only 2 sets per exercise and staying within the 4-8 rep range.
Upper-body: Monday & Friday
- Incline Barbell Bench Presses – 2 sets: 4-8 reps
- Weighted Pull-ups – 2 sets: 4-8 reps
- Weighted Dips – 2 sets: 4-8 reps
- Standing Barbell Curls – 2 sets: 4-8 reps
Lower-body & Abs: Wednesday
- Sumo Deadlifts – 2 sets: 4-6 reps
- DB Bulgarian Split Squats – 2 sets: 6-8 reps
- Standing One Leg Calf Raises – 3 sets x 8-12 reps
- Hanging Leg Raises – 2 sets x 6-10 reps
Lesson 5: Putting It All Together
Finally, let’s go over the main takeaways from these lessons.
- When it comes to dieting and training, strangely enough, simple is better. Most people feel they need to constantly work harder and harder. This is not always the case and most of the time it becomes counterproductive.
- To stick to your diet, you must love and enjoy it. You must create a plan to allow your mind and body not to feel like they are hating what they are doing.
- Flexibility is key. Indulging in huge meals in the evening will be so rewarding. On top of that, eating only 2 large meals and a snack will definitely not interfere with your work or social life. Everything is structured around your life. This leaves you in complete control.
- Maintain a calorie deficit of 200-300 calories.
- Strength training will build hard, dense muscle. This is perfect when you strip away all of that excess body fat. It will leave your physique lean and chiseled.
- Most importantly. Learn to accept where you currently are now. Once accomplished, nothing will be in your way and you’ll enjoy every second of the journey.
About the author:
Hi, I’m Trent McCloskey.
I run the blog over at gtmfitness.com. I believe fitness should enhance your life, not consume it. I teach people how to build an amazing physique in the simplest, most enjoyable way possible. There is so much more to life than living in the gym or being a slave to the kitchen. Finally, a very special thanks to Alex for featuring me on Rough Strength. I hope everyone enjoyed the article!
So, there you have it. A simple and effective way to lose fat and stay sane. That’s all for you. As for me, I’m going to go and eat something right now.
Every time you don’t like and share this article, you upset a kitten somewhere.
Do you have any thoughts? Let’s chat in comments.
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