As it stands, it’s been about 8 weeks now since Operation Get Dan Diced came to an end. And as you know, I have been “reverse dieting”. This is to gradually get my metabolism, food intake, and activity levels back to “normal”. Of course, Christmas time has brought with it a few extra “challenges” as expected! But don’t worry, I’ve been following my own advice! The advice that me and Jake Weekes gave in our Brain Gainz Christmas series!
Reverse Dieting
Just to remind you, “reverse dieting” is the process of gradually increasing calorie intake, and / or reducing exercise levels. The idea is to make small changes week after week, to give the body’s metabolism time to adjust. This is to minimise unwanted fat gain. This would occur if I were to simply immediately up the calories and reduce the training. I.e. how often do you see people diet down to a target body weight. Only to “rebound” hard and pile the weight back on after!
Christmas
Keep body fat in check over Christmas involved a little bit of planning, but nothing too outrageous. I spent the week over Christmas with family and relatives. It involved a lot of travelling. And there was lots of delicious food around and lots of temptation! But it wasn’t too difficult.
As per the advice from the Brain Gainz videos, I kept my step count consistent. Though it involved some early morning and / or late evening walks. I continued to fit my workouts in. This was through sneaking off during quiet times in the day. Because I was travelling, I would get gym day passes.
But probably most importantly, I ate mindfully. I roughly tracked my food using MyFitnessPal. Portion sizes were just guessed, and I filled up mostly on vegetables and protein (lots of sprouts and turkey!). I opted for mainly lower calorie options like sugar-free jelly for dessert.
But eating like this did allow me to “save” calories for things I really wanted. Like pigs in blankets. And for the fact that on Christmas Day, I ate like 2 of these big Lindt chocolate bears myself!
My Stats
My body weight right now – now that the Christmas water retention and bloat has gone – is 74kg.
Daily calorie intake is on average around 1,800 calories. But to be honest, I haven’t been very strict on sticking to this lately. So some days are higher and some days are lower. But it balances out to average about 1,800 cals a day.
My training doesn’t really have a strict schedule right now. But I do try and do some kind of exercise most days. Some days this is really easy stuff, like just my knee rehab exercises and some stretching. And other days I’ll do some hard bag work (to the best of my ability, since I have to still be very careful about moving around on my bad knee). Weight training has kind of come to a halt over the last few weeks. I’m just having more fun right now. I am doing other forms of exercise rather than lifting weights. And I’m still getting a good sweat going and still burning calories!
My step count is about 15,000 steps most days, which is what it was before I started getting “diced”.
https://howistayfit.com/training/abolic4/ Another Supplement That Works! My “A-Bolic4” Review admin 28/02/2019 As you probably already know, I am generally not a big fan of nutritional supplements. The reason being, is that most of the time I don’t notice any results that warrant spending money on them. Apart from Alpha Lipoic Acid (ALA), I usually just stick to the few basics like whey protein, creatine, omega-3 fish oil, and multi-vitamins. However, I am quite excited by the results of a new supplement that I have been experimenting with: A-Bolic4 A-Bolic4 The product I have been using is called A-Bolic4. It is made by an American company called The Lab, and it is marketed as an “anabolic growth supplement”. They claim that it “supports anabolic growth, increased metabolism, cellular integrity, and male sexual health”. My Experience Before I talk more about the supplement, and what’s in it, let me talk about my res...
“Starvation Mode” It is quite likely that you have come across the term “starvation mode” before. If you are dieting and exercising, but you are not seeing progress, then a common self-diagnosis is that your body has gone into “starvation mode”. In this post I am going to reassure you that this is simply not the case! Read on! Here’s a common scenario You were trying to lose weight, so you decreased your calorie intake and stayed disciplined to your workout routine. You were happy to see your bodyweight readings going down, and your physical appearance was beginning to look slimmer and leaner. Then all of a sudden, for no apparent reason, all progress appeared to stop! You didn’t cheat on your diet. You didn’t skip any workouts. So, you do what most of us do when we have a problem. You search online. You talk to your friends. And you soon come to the conclusion that you are not losing weight because ...
https://howistayfit.com/life/client-progress-health/ Clients’ Progress – it’s more than how you look! How about we consider Health for a moment when we think about Fitness… Fitness is MORE than just your looks and appearance. Instagrammers, take note: fitness is not just about how you look! I see the people I work with make awesome transformations, but these are NOT solely physical changes to their appearance. I see them make positive changes to their health and their wellbeing. They change mentally and psychologically, as well as often physically. Yes, clients’ physiques change. They lose body fat, they tone up, they gain muscle, and they gain strength. But so often many more changes than this take place, that you just CANNOT capture on camera. My point here, is NOT to put too much emphasis on the way you look when it comes to gauging your fitness progress. And of course, usually the worst thing you can d...
Comments
Post a Comment