They say that 80% of fitness goals are produced in the kitchen. Seems easy enough, doesn’t it? Well, to
me, and surely I’m not the only one, nutrition is the hardest part in reaching our goals. We all tend to
follow these fad diets that have no long term success, and by the end of week 1, we begin to crave and
delve into massive assortments of sweets, savory dishes, and high calorie drinks just to satisfy what we
think our body needs. That’s no fault of our own when we have an array tools within our fingertips and
succumb to all the fast food ads that does nothing more than fuel our desires to satisfy our cravings. I’m
guilty of this. Sometimes I watch reruns of the Sopranos, and watching the way Tony goes to town on
Italian dishes influences me to do the same – and I HATE Italian food. At the end of this humiliating
saga, and even during – while inhaling my fix, I feel dirty. I just feel so disgusting that I can’t’ help but
dream about change.
Change I know won’t happen immediately, and I can’t help but think there has to be a way to lose body
fat faster. Well, I believe that is what’s called a fad — I’ve been there done that and I know it’s simply
unsustainable. In order to not fall back on old habits, I decided to research on what works and what is
manageable for me to succeed.
First off, I wanted to calculate what my body needs, in terms of nutrition. You can use any free online
tool that calculates that, and I also have a downloadable spreadsheet that I created, which will break
down your macros and TDEE (Total Daily Energy Expenditure). Basically, I wanted to find how much
calories my body is burning (while doing nothing) and where I need to be to fall into the caloric deficit. I
want to achieve this while continuing to fuel my body with enough protein, carbs, and fats (MACROS).
During my search, I found that carb cycling is something many fitness experts swear by and it seems to
be a logical approach for me to meet my goals. My thought process behind this carb cycling method is
that it provides good amount of carbs so I won’t crave for junk food – – I hope.
The idea here is to load up on carbs during training days so I can produce enough energy to perform at
the highest level. The days that I’m not training will consist of low carb days. Carbohydrates, pretty
often get a bad rap, but that’s where our bodies get energy from. It’s essential in our daily lives and can
be found in different foods. Not all carbs are created equal. There are good and bad carbs, and even
though we want bread, pizza, and cakes to fall under the “good”, it doesn’t.
The “bad” carbs also known as Simple Carbs are mostly found in cakes, white bread, baked goods, and
breads. When our body consumes simple carbs, it immediately absorbs the sugar (glucose and fructose)
into our body without breaking it down. I don’t know about you, but to me, that doesn’t sound too
The “good” carbs also known as Complex Carbs are mostly found in vegetables, whole grains, fruits, and
brown rice. They are rich in nutrients and fiber to help reduce heart related diseases and obesity.
Unlike simple carbs, complex carbs take much longer to break down when consumed and offers vital
nutrients along the way.
For the next several weeks, this is pretty much what my nutrition will be like. You can follow my journey
on Instagram, Twitter and of course, on the website. Please feel free to comment and critique the plan,
which will welcome healthy discussions and a look into everyone’s fitness ideas and direction. If I notice
that I’m not getting the result I need from this nutrition plan, then I’ll adjust it based off of everyone’s
input. With the combination of my training plan (see workout section) and this sample nutrition plan, I
believe this will be a good step in the right direction. Let’s see if this fits!