Here’s a quick run down of the foods I’m using everyday with the ABCDE Diet approach. I’ve been using this exact template the last 5-6 weeks and I’ve still been managing to lose 1-2 pounds of fat per week while keeping workout intensity and strength high. The only exercise that has dropped off is the bench press – this article from Christian Thibaudeau explains why the bench press is so often affected with changes in body/water weight and caloric restriction in general.
Low Calorie Days
Now that I’m on vacation, the low calorie days are very comfortable even with 2 x day training sessions and an hour plus of walking every day. I generally eat my last meal by 6PM so I’m in effect fasting for 13-14 hours until the next day.
On a typical – Medium Low Calorie Day I aim for approx 1700 calories.
Recently I have also been carb cycling my Low Calorie Days.
Sunday – High Calorie
Monday – Low Calorie, Low Carb
Tuesday – Low Calories, Medium Carb
Wednesday – Low Calorie, Medium Carb
Thursday – Low Calorie, High Carb
Friday – Low Calorie, Low Carb
Saturday – High Calorie, High Carb. (Usually my first day back of a high calorie cycle is a cheat meal day where I don’t worry too much about calories)
On a Low Cal – Low Carb Day I will have only one cup of rice post workout and eat 4 extra egg whites instead. If it’s a rest day I will also remove the Intraworkout meal of Peptopro and Vitargo. Low Cal-Low Carb days will take me around 1400 cals.
On a Low Cal – Medium Carb Day I will keep the diet adding in a cup of rice at lunch and the intraworkouts aiming for 1700 cals
On a Low Calorie – High Carb Day I will add in an extra cup of rice in the Post Workout Meal. Low Cal- High Carb days will take me around 1900-2000 cals.
High Calorie Days
For the High Calorie days I will boost carbs up significantly higher and aim for approx 3000 calories a day.
I maintain the same eating schedule for the high calorie days and instead eat the bulk of my calories around the workout. I’ve found in the past that if I have an appreciable amount of food digesting in my stomach before the gym, my workout suffers. Plus, controlling insulin levels during the majority of the day is a good way for me to keep my energy and general clarity high.
The first high calorie day serves as a bit of a rebound cheat meal and I don’t worry too much about calories or carbs (at least at this stage, but this will change as the comp day draws nearer) If I feel like a bit of junk food on the high calorie days, I don’t deprive myself, but I find that some bread or rice suffices to keep cravings to a minimum.
I keep the same eating template above but for my Post Workout Meal I will eat a restaurant meal and eyeball the calories (I might have a steak with mashed potato and mushroom sauce, or a family sized pizza with no cheese) Due to the fact that I’ve kept calories low throughout the day, these meals usually put me safely within the range of approximately 3000 cals for the day.
So that’s basically it. I would suggest rotating the kinds of foods eaten so that you maintain a full spectrum of nutritional options and you to prevent any food intolerances arising from eating the same foods all the time. Also, add in some sugar-free Metamucil or a fibre supplement to make sure you’re getting enough fibre for the day.