I’ve mentioned it to a few people at Empower, but if you didn’t know, I embarked on a weight-loss mission after my last powerlifting meet in March. But instead of just going the normal route, I thought that this would be a good opportunity to personally test out some of the nutrition and exercise advice I often read and occasionally suggest to others. Through 7 different posts I explained exactly what I was doing and, in sometimes excruciating detail, why I was doing it.
The main condition that I set for myself during this process was that I was going to do absolutely zero cardio. No biking, no running, swimming, no weight circuits longer than 10 minutes, nothing. The only times I permitted myself to break this rule was to do activities that I would do anyway: I went on a couple of hikes and I enjoy throwing the frisbee for ~30 minutes on occasion. Overall, however, this didn’t contribute too much to my overall activity level.
Nutritionally, I followed 3 general principles:
1) Eat Less. (Sorry it’s unavoidable!)
2) Save starchy carbohydrates and desserts / junk for post-workout. If I didn’t workout that day, I don’t eat it!
3) Go a ~16 hour period every day without eating. Usually this meant a small meal in the afternoon and a huge one in the evening.
I didn’t always comply with these rules, mostly on weekends, which were definitely tough to keep on track! But I think I maybe ate breakfast 3 times during this entire 6 months. I didn’t find this rules hard to comply with 90% of the time. There will always be days where all I want to do is eat candy and junk food and not cook, but those weren’t too frequent.
It also really helped to have foods that I genuinely loved ready to go at home so I wouldn’t want to stop at Wendy’s after work. Some of my best friends were rotisserie chickens from Harris Teeter (buy them after 6PM and they’re often $2 off!), protein pancakes (egg whites + 1 scoop protein powder = eggy pancake bread that tastes like crepes), and cauliflower. Cauliflower can be turned into many delicious things, such as pizza crust or mashed potatoes! Any sweet cravings can be quelled by either the protein pancakes with a few chocolate chips in them, or a couple squares of 85% + dark chocolate with peanut butter.
But of course, sometimes you just want a fried-egg bacon cheeseburger with fries. I ate a lot of these during the process! On a workout day where that’s my only meal, it was easy to fit into my diet. I really think that was the key to making this process fairly painless – knowing that it’s not necessary to eat tiny low-calorie meals, and if I want to save up 1500 calories to blow on a fried egg bacon cheeseburger with fries, well, I can do that and still lose weight.
There are a lot of other factors that went into my diet process, which you can read on my personal blog here:
Here is one example of a before and after, but I have a ton more pictures on the blog.
I can’t wear the pants on the left anymore without a belt on.
Let me know what you thought! The blog also has for the first half of the process everything that I ate and all the exercise I performed so you can exactly what went into this.
Hope you enjoy reading, and thank you everyone who supported me during this! If you have anymore questions please feel free to ask me!