M5:D31 (D439) Optimal fat loss revealed

With a fat loss program you have to try different things.  It is not as cut and dry as keeping a car running at its best.  However, once you discover what works for you it is then time to be extremely consistent.  For me I have discovered that a diet low in carbs with alot of protein 4 days a week and then a diet with higher carbs and moderate protein 3 days a week is optimal for my body to burn fat.  There is just something about this mix that really stokes the flames in my fat burning machine.  I have found that the flexibility I get with this type of program helps alot as well.

To me, optimal fat loss involves gaining muscle as well.  Some will tell you that it isn’t possible to lose fat and gain muscle at the same time, but I am living proof that it is possible.  The results I got on M4 were amazing.  I gained muscle and lost fat.  I did this through a system of High Intensity Training coupled with what I call High Intensity Eating.  You’ve read my description of my High Intensity Training workouts, but let me explain what I mean by High Intensity Eating.

I eat the same whether I am weight training that day or not.  The only difference is that I will have an extra protein shake on a training day. 

On a training day, the day begins with a 900 calorie shake that includes protein powder, oatmeal, yogurt, non-fat milk, and a banana.  If it is a non-training day I would add peanut butter which would bring the calorie total to 1,000 calories.  If it is a training day I have another shake with peanut butter immediately after my workout.  From Monday through Thursday I will follow this up with 4 more meals that involve alot of protein and alot of lettuce and/or vegetables.  As you can see, I keep the carbs at the start of the day, with next to none the rest of the day.  This is so extremely focused that it becomes High Intensity Eating. 

I get my protein from 3 main sources:  Chicken breast, canned chicken and canned tuna.  I throw in beef from time to time, but mostly this is saved for the weekends.  I use lettuce and vegetables (fibrous carbs) to fill myself up.  I utilize nuts and seeds to keep myself full of energy. 

The key thing to notice here is that I need to hit 3,400 calories every day, Monday through Thursday.  When I have 2 shakes that total close to 2,000 calories combined, it makes it much easier to eat clean.  I have 1,400 calories to make up for the rest of the day and thus, it is much simpler to eat clean when the calorie count per meal is so low (350 calories per meal).

High Intensity Eating is filled out by eating pretty much whatever I want on weekends. I pay attention to the calories, but I am not neurotic about the macros.  As long as I get them close to the planned number I am happy.