First the low down: Just came in at 9.8% body fat, at about three pounds over my fighting weight.
I have been ostensibly following the slow-carb diet–of which I have had some success, first going under 10% briefly a few months ago. I say ostensibly because in Ironman training, my calorie burn, delivery and demands are fairly high–not so easy to fulfill on Tim Ferris’s guidelines. My monthly training calorie burn had been around 15,000 for the past six months, and just spiked to 25,000 in July. I expect it to stay in the 25,000-35,000 range until I race. I have not dropped weight, but I’ve been hovering around 11% the last few months.
The main diet rules I’ve been actually adhering to are:
- Food selections very similar to my old simple diet rules
- High protein breakfast, and no fast carbs–generally 4 eggs, and often 1/2 can of black beans. Coffee is a must.
- High protein meals throughout the day.
- No fast carbs in the morning.
- I’ll increase starch consumption, if necessary, later in the day.
- Virtually no sugar throughout the week.
- Religiously observe my cheat day on Saturday–often including two dozen chocolate chip, or peanut butter cookies.
- Drink virtually nothing but water and coffee through the week. I don’t even really hit sodas on my cheat days.
- Consume massive amounts of yogurt (home made, organic)
- Make my own sports bars.
- Make my own sports drinks.
- Drink mucho agua, especially during workouts.
- Maintain my weightlifting regimen, especially olympic and heavy lifts.
- Not to mention the 6-10 additional training sessions each week.
Well there are some more, especially surrounding food selection, but these are the gist. Many of the points above could be technically grouped together, but I’ve separated details for clarity.
For those who’ve paid attention, there are many rules I am breaking. However, adhering to these above is working.
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