DIVIDE AND CONQUER CHALLENGE INTRODUCTION
A big piece of longevity in health and fitness is being able to cycle through periods of your life and training. I believe that you can continue to grind hard daily if you periodically change your goals, methods toward these goals, and program them in such a way life doesn’t crush them out. This is how I believe I have survived the last 20+years of training whether it was bodybuilding, powerlifting, CrossFit, or weightlifting. I’m not great at any of them but I just love the feel of steel and the satisfaction that accompanies hard work.
Last year, a season in my life, I spent 6 months tweaking my food intake so that I could get into the 85kg class (187#) for Masters Nationals. I started at around 204# and competed at 183#. My body prefers 196# but realistically it’s my “diet” that kept me there. Diet, as in, clean meals mixed with Taco Bell and sweet tea. So body fat stays higher than I prefer. Closing in on 187# I was able to get down to 10% body fat. I kept up with the clean eating after the comp in March and lasted until Thanksgiving. This allowed me to hit 187# at 8% body fat. It takes time.
However, Thanksgiving to MLK day was another season in life. This was the time of somewhat intelligently enjoying the holidays and giving my body a break from the stress of a focused diet and a tight regiment of no missed workouts. You survive by not always being a psycho. Probably won’t see that on a CrossFit shirt. Although, this lack of discipline had me at 203# for a day but currently in a 196# holding pattern. Funny thing is my body feels like crap and all with working out less frequently. In case you were wondering, your diet has a greater effect on how you feel than the actual workout itself. I say all this because I’m back baby and ready for a new season in life.
What will this new season look like and why am I telling you? First, I am telling you because, as those who know me, know that I eat A LOT! A lot in the literal term of a large quantity. I don’t get full off normal food. I know that there are others out there like me. You eat dinner and an hour later looking for another meal. Sadly the satisfying factor is usually sugar based. None of this is good news if you are trying to decrease body fat or lose weight. But I’m here to tell you and show you that you can do it. Here is what the next 6-8 weeks will look like.
First step is to tell that little crybaby voice in my (you too) head whining for sugary food to shut up. My plan is actually simple. Do as I have done before. Two great resources have been Cory G Fitness and Mad Meal preps. Cory G informed me on the anabolic fasting diet. I have and will fast from 9pm to 11am everyday other than fluids like coffee, amino acids, and preworkout. Then at 11am I eat my first Mad Meals dinner plus a fat like coconut oil, butter, or avocado. Cutting sugar requires me to fuel it with fat. Yes, I’ll lose fat by consuming fat. I’ll do another scoop of aminos and a snack like nuts and dried fruit around 3pm. After coaching or working out I’ll hit up another Mad Meal preps dinner around 6:30pm. Having pre-made healthy meals is practical and decreases chance of grazing. Plus they are delicious. Finishing the day between 8-9pm I’ll have a Progenex Cocoon with banana and peanut butter for a carb spike. Sometimes a man can enjoy ice cream or pie. Timing is a big part of your success too. Friday night and Saturday I’ll enjoy about whatever and get back on it Sunday. There’s an ebb and flow to it where you may lose 4# during the week but gain 2# on the weekend. However, you are still down a couple for the week.
Now, simply losing weight without consideration to muscle mass is one thing. This project is to lose fat but stay around the 194#. So, monitoring calorie intake from mostly fats and proteins to maintain body weight will be tricky. The plan is to provide a weekly template with the food I eat and when. As well, I will document my progress along the way including some things on sleep and workouts. We are all normal people with complex lives but everyone is fully capable of their goals if they just buckle down and make it happen.
How was it put? A want without action is just a wish. Wishing is for losers. I will hit my goal.