If you’re not aware, I’m currently following a program called Total Six Pack Abs. A program for people who want to shed body fat while maintaining muscle. I’m doing this for a number of reasons, mainly to try something new and learn from it. I have my own way of dieting, but I want to try some other strategies. With that said my current daily nutrition may come as a shock to some of you. The recommended fat intake is rather high, specifically the saturated fat intake. I’ve never made it a point to eat this much fat, but I don’t believe in doing anything half ass either. So I’m following Marks program to the T, high saturated fat intake and all.
I’ve had several people ask about what I’m eating each day to reach my daily caloric and macro nutrient goals (exlpained here). The short answer to that is, a lot of meat, some dairy, nuts, seeds and a protein shake once or twice a day. In the beginning I was writing everything down, but that annoyed me so I came up with an idea for an excel spreadsheet that would make this process much easier. My lovely, intelligent wife created the spreadsheet for me, so the real credit belongs to her. Below is a screen shot of that spreadsheet filled out.
You can see the foods I’m eating and how much of that food in the left column and the breakdown of Protein, Fat, Carbohydrates and total Calories to the right. Even further right is an area where I’ve entered in my personal goals for each of the macros above and total calories for that day. According to the spreadsheet I was 1.25 grams of protein short, and 3 grams of fat short for the day, carbohydrates where dead on. I was over my total calories by 9. Not bad.
Some of you may notice that these numbers don’t add up, this is because I subtract dietary fiber from the total carbohydrates of a foods. In other words, I don’t count fiber since it isn’t digested and has not impact on blood sugar levels. My 60 grams of carbohydrates a day would be higher if I where to count fiber. For example the quest protein bar that I eat each day (dude these are good!) contain 21 grams of carbohydrates but 17 of those carbs are dietary fiber. So it only counts as 4 carbohydrates towards my daily goal of 60. Yes 17 grams of dietary fiber is a lot.
If you read my previous post, you may have also noticed that I’ve lowered my fat intake from 160 grams a day, down to 130 grams. This is a big jump, a reduction of 30 grams equals 270 calories from my daily intake. I could definitly notice the difference, but I’m not starving and I’m still maintaining strength and energy throughout my workouts. If I lose more than 1.5 pounds in the next week I’ll add 15 grams of fat next week.
As far as my weight loss results, they’ve been consistent. Last Friday I weighed 200.5 lbs, this week I was down to 199 lbs, so thus far I’m right on track. Currently the only thing I’ve changed is my diet. I’m still training 5-6 days a week and I have not implemented any extra cardio to my weekly regimen. That may change in the weeks to come, we’ll see.
Just a couple more things then I’ll be done with this long winded, caffeine fueled post. The one thing I need to do better with my current diet is eat more vegetables. They will help fill me up and we all know they are good for us with all the fiber, vitamins, minerals and such. So my Brocoli, Aspargus, Spinach, etc will increase in the days to come.
*Note: I’m currently exploring new dieting techniques that are explained in detail in the Total Six Pack Abs program created by Mark McManus. This type of diet is not for your average Joe. It’s a short term diet for bodybuilders or anyone looking to burn body fat while maintaining as much muscle as possible. If you want to learn more about Marks program click here to visit his site.