My NEW body transformation commandments

So, with a hiatus from slow carbing for the time being...probably around 2 weeks and if it goes well, maybe more...I do need to sort out some sort of eating plan to keep me going towards my getting ripped goals!


I won't be counting calories (still!) but I will be monitoring my protein, carb and fat intake properly. I will be aiming for a ratio of protein:carbs:fat of 40:30:30 on training days and

Week 3 macros

I tracked my calories for the last week, just to test how things have been going:

• Sat 15 Jan: 5399 cal, 269 protein, 547g carbs, 246g fat (Ultimate cheat day!)
• Sun 16 Jan: 2109 cal, 225g protein, 122g carbs, 84g fat (not enough legumes)
• Mon 17 Jan: 2053 cal, 179g protein, 194g carbs, 72g fat (just about right I think)
• Tue 18 Jan: 1985 cal, 191g protein, 179g carbs, 68g fat (think I got today spot on)
• Wed 19 Jan: 2268 cal, 208g protein, 87g carbs, 123g fat (not enough legumes I think)
• Thu 20 Jan: 2572 cal, 245g protein, 205g carbs, 104g fat (almond binge)
• Fri 21 Jan: 2128 cal, 240g protein, 82g carbs, 93g fat (too much protein, lack of legumes)

Average: 2645 cal, 222g protein, 202g carbs, 113g fat

So overall I am just about on course - my trainer wants me getting in around 2700 calories a day so I am averaging that fine at the minute. I am definitely getting enough protein and carbs over the course of the week. Fat should be a bit lower - this is due to high peanut butter and almond intake, which I need to cut back on.

But so far I think on balance, everything is working well. We will see what the results say tomorrow morning at my weigh in.

Day 20: Dominoooooo

Oops. Really understood the idea of domino foods for the first time today. I was a bit peckish and decided to treat myself to 10 almonds.

Unfortunately within an hour that 10 became something like 80. Don't know what came over me - I'm only 2 days from cheat day and its not even like I was that hungry or anything.

Day 15: Now THIS is a binge!!

Man I didn't think I was capable of it, but I have somehow managed to get up to 5000 calories today. Enjoyed every second and very deliberately overdid it to minimise the chance of cravings bugging me by Tuesday like they did last week.

So how did I get to the dizzy heights of more than twice my normal daily calorie intake?

Day 11

I swear Im still not getting enough calories in on this plan based on my physical activity and fitness level. I know we're not meant to be counting calories on this plan, but surely you need a certain minimum to put on muscle (following conventional science) which I don't really think I'm doing

Breakfast: 250g Quark cheese and 100g of lentils - for some reason can't stomach most vegetables at breakfast. 237 calories

Had a circuit workout, moderate intensity.

Day 10 - Breakfast and lunch

Still feeling a bit achey from my self-thrashing last night. Haven't worked that hard in a while. Workout to be posted later.

Had 2 scoops of whey upon waking up. I know some have advised against taking whey, but it is a quickly absorbed, easy way for me to keep my protein up, it is a lean protein, and I have seen some pretty good results from adding it into my eating habits. So it stays.