It seems like I never learn, I make the same fucking mistake everytime. I tell myself ,no more candy, no junk food, no carbs. Setting the bar to high ends up me getting the cravings after about a week. I pig out, go nuts, and afterwards I tell myself, this is the last time, NEXT WEEK, I’M GONNA GO HARDER. What happens? Same shit, you sit there with your bag(s) of chips and candy, pity eating because deep down you know you failed yet again… So finally after a few years I realized that, either I’m completely weak, don’t have any self control or I’m just stuck in old habits
that used to work before.
During those late nights of eating candy in front of the computer, I ended up reading a fitness article about clean food (organic, high nutritional composition, whole grain etc) vs dirty food (fast foods, fabricated, highly processed food etc). Anyways, there was one specific sentence that caught my attention which was:
“Food is neither clean nor unclean, but merely energy my body needs to function and survive”
Energy is measured in calories (kcal) which I’m sure everybody has heard of. For your body to function properly you need energy, obviously. So these words got me thinking, is it possible to built your diet consisting only of ice cream, candy and pizza? I got all excited of the epic idea that it might be possible, but then it struck me that if it were so, fat people wouldn’t exist right? So I got sad, ate another bag of chips and went to bed.
This idea eventually grew on me and from reading articles to asking experienced gym rats, my conclusion is; it’s all about the nutritional ratio. You are aware of the different “building blocks” that the body needs right? For simplicity sake I divided them into four groups; Carbohydrate, fat, protein and vitamins/minerals. Alright, so obviously I need to eat these to get my energy, but how much? There’s actually an equation that calculates your Total Daily Energy Expenditure (TDEE), which takes account of your height, weight, age, workout activity and gender (body fat and waist are additional inputs, but not necessary).
If you don’t have time to calculate the equation above, check out your calorie intake at this website: http://www.1percentedge.com/ifcalc/. So I followed the instructions and the results can be seen below.
So know that we know how much energy needed per day, the next step is to convert these into carbs, protein, fat and mineral/vitamins. Let’s say for now that we eat healthy and the amount of mineral and vitamins are divided into the three remaining groups. Here are my Macros (food ratios):
As seen above my macros are divided into two different meal types, rest days and workout days. Here a few additional info:
- Work days = High Protein, High Carbs, Low Fat / Rest days = High Protein, Low Carbs, High Fat
- 20 % over my TDEE during W.D and -15 % under my TDEE.
- The Macro is over a 9 day cycle.
I know that this might not be the most entertaining post I’ve done, BUT I find this really important since the diet is 70 % of my plan. But don’t worry, we are almost done.
“Remember that these numbers are custom made for ME, so don’t try to copy this program or you’ll get fat or probably choke on the amount of chicken you have to eat to get to those protein numbers.”
Alright, so now that we know the energy I need to consume AND calculated to the amount of carbs, protein and fat I need to eat, how much is this in food quantity? Since this post got so long, I’ll post what I eat in “Part III” this week. So how about that candy diet? I’ll talk about that as well, don’t worry.
Time to sleep.