What are these dietary innovations? Assuming not hot sauce, naturally, but curious as - if the day ever comes I decide to shed the fatsuit - any help would be welcome.
PHAT seems to be working quite well considering the deficit, strength increasing, albeit slowly and volume adjusted to accomodate of course. Seem to have kept most if not all of my size and I don't feel flat or weak - obviously diet has played a part too.
I'll add you to Max's (& mine, admin init) group on FB - Flexible Dieters, all kinds of tasty treats cooked up with recipes and macro breakdowns. The occasional binge feast for mirin's too.
Protein fluff - sub 160/170cals 2g fat / 24g carbs (fruit), 20g protein- eat it last because it takes a good 2 hours to recover from. Lots of wind too. Hideous volume to it as well.
I was having just 2-300g mixed veg and mackerel or salmon on my off days and it was eaten in about 2 minutes due to being such poor volume. Big old salad now with 100g spinach, beetroot, peppers, avocado, cucumber etc and then my scrambled or boiled eggs added in too with a light drizzle of light dressing, much more satisfying!
Protein pancakes with Nutella & Strawberry, pretty satisfying - 620 cals, can't recall macro's but have them on MFP.
Low fat cheesecake - 280cals per 3rd (a 3rd is big too) tastes like regular cheesecake
Some other meals:
And front squats for 12 reps? On a cut?
Quads of peace don't build themselves
What app is that for monitoring your weight loss?
MyFitnessPal - it's a calorie/macro tracker but will track weight & other measurements along with exercise and also split out daily nutritional information & show the % of c/f/p. - credit to Maxeh for getting me to use this, don't think I'll ever not track now it's so easy!
My off days are NET of CV exercise so intake was around 2100-2200. I don't bother trying to estimate energy expenditure for resistance training.
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