-AC-'s 7 week transformation - part 3 - diet

 

To anyone that has read some of my articles, you are probably aware that I do in fact lift and eat in the same manner that many of you aim to. I write many articles about training, nutrition and supplements, but how do you know that I practice what I preach? What use is my advice if I don’t even take it myself?

To prove that I could walk the walk I decided to do a 7 week extreme body transformation. I logged all of my training, diet and supplements on my journey to achieve the best possible physique in the shortest possible time frame.

 

 

 

In the next 3 articles here on fitmag I will discuss and reveal my methods to achieve this transformation in the categories of training, nutrition and supplementation.

 

 

 

This article is going to be discussing my diet and nutrition that I used to achieve my transformation.

 

 

 

My main advice when you have a set time limit or goal date for a diet is to make the diet progressive. Your body will always adapt to a diet so you need to be able to reduce calories or swap nutrients round as you hit plateaus. If you start a diet on too low calories then when you inevitably hit a plateau you will have nowhere to go in terms of dropping calories. You also run the risk of catabolism, increased cortisol and starvation mode stopping you losing fat. For this reason I start on relatively high calories.

 

 

 

In this article I will show you the progression of my diet throughout the 7 weeks that allowed me to drop large amounts of body fat whilst maintaining muscle very effectively.

 

 

 

So first things first, lets take a look at the diet as it looked at the start of week 1:

 

 

 

8:00am - 2 scoops phd diet whey - 40g protein, 10g carbs, 6g fats, 220 Cals
9: 00am - Morning training – 1 scoop BCAA’s
11:00am - 200g sweet potato + 140g chicken - 40g carbs, 40g protein, 320 calories
1:00pm - 250g wholegrain rice + 140g chicken - 80g carbs, 50g protein, 500 calories
2:00pm – Train – 2 scoops BCAA’s
4:00pm - 200g sweet potato + 1 tin Tuna - 40g Carbs, 40g Protein, 320 Calories
6:00pm - PhD Diet Whey Bar - 25g Protein, 14g Carbs, 4.5g Fats, 200 Cals
8:00pm - 140g Turkey or chicken with Veg - 40g Protein, 10g Carbs, 200 Cals
10:00pm - 2 scoops phd diet whey - 40g protein, 10g carbs, 6g fats, 220 Cals

snacks – 40g cashew nuts – 8g protein, 12g carbs, 15g fats, 220 cals

calories – 2200
protein – 280
carbs – 220
fats – 30

 

 

 

As you can see there is a relatively large amount of food there. The main thing that people do wrong when starting a diet is instantly cut down way too much on their nutritional intake. Simply by cutting out rubbish like sugars, starch carbs and fizzy drinks and replacing them with quality nutrients from protein, quality fats and low GI complex carbs you will see a huge difference.

 

 

 

My diet is also very high on carbs. I am a person who deals very well with carbohydrates so I can have them in my diet and it not affect my fat loss. Some people are very insulin sensitive so may need to go with a lower carb diet or purely have carbs at certain times like post workout.

 

 

 

So the progression from this diet was gradual. Over the next 4 weeks I reduced the calories steadily until I was down to around 1900. The first things I removed were the cashew nuts as I don’t really like snacking. I feel that structure and meal timings are very important so snacking goes against this. I then took out the rice meal and replaced it with egg whites and broccoli.

 

 

 

So after 4 weeks of slowly dropping the carbs, here is what my diet looked like at the mid-way point:

 

 

 

8:00am - 2 scoops Diet whey - 40g protein, 6g carbs, 4g fats, 220 Cals
9: 00am - Morning training – 1 scoop BCAA’s
11:00am - 200g sweet potato + 140g chicken - 40g protein, 40g carbs, 320 calories
1:00pm – 10 egg whites + 1 apple – 36g protein, 25g carbs, 250 calories
2:00pm – Train – 2 scoops BCAA’s
(post workout) – 1 scoop Diet whey + 200g blueberries – 20g protein, 33g carbs, 3g fat, 220 calories
4:00pm - 200g sweet potato + 140g chicken - 40g Protein, 40g Carbs, 320 Calories
6:00pm - PhD Diet Whey Bar - 25g Protein, 14g Carbs, 4.5g Fats, 200 Cals
8:00pm - 140g chicken with Veg - 40g Protein, 10g Carbs, 200 Cals
10:00pm - 2 scoops Diet whey - 40g protein, 6g carbs, 4g fats, 220 Cals

Protein – 281
Carbs – 174
Fat – 12

Calories – 1950

 

 

 

So as you can see the protein has remained roughly the same but I have dropped the calories from the fats and carbs. The main fat drop came from taking out the cashews. This is still a relatively high amount of calories but my training load was increasing at an inversely proportional rate to the calories dropping. This led to sustained and effective fat loss.

 

 

 

The final change to the diet came in the last week of dieting. I dropped carbs gradually between the mid way point and the final week and by the end I had very little carbs at all. Before my final photos I carbed up but I wont go into too much detail about that as it is classified information for my clients.

 

 

 

Here is the diet as it looked in the last week before the final photos.

 

 

 

8:00am - Morning training – 1 scoop BCAA’s
9: 00am - 2 scoops Diet whey - 40g protein, 6g carbs, 3g fats, 220 Cals
11:00am - 200g chicken + 100g broccoli - 50g protein, 200 calories
1:00pm – 10 egg whites – 36g protein, 160 calories
2:00pm – Train – 2 scoops BCAA’s
(post workout) – 2 scoops Diet – 40g protein, 6g carbs, 3g fat, 220 calories
4:00pm - 200g chicken + 100g broccoli - 40g Protein, 200 Calories
8:00pm - 140g chicken + 100g broccoli - 40g Protein, 10g Carbs, 200 Cals
10:00pm - 2 scoops Diet whey - 40g protein, 6g carbs, 3g fats, 220 Cals

 

 

 

snacks – 40g almonds – 8g protein, 3g carbs, 20g fats – 200 cals

Protein – 300
Carbs – 28g
Fat – 31g

Calories – 1660

 

 

 

This calorie level was extremely low for someone of my size (6 foot 4 and 90kg) so it was not sustainable for long. I only used it as my final weeks carb depletion before the carb up. There is not enough fat to sustain it for longer as energy levels quickly diminish.

 

 

 

Now for the interesting part…

 

 

 

Cheat days:

 

 

 

Most diets nowadays will include cheat days. Cheat days are absolutely vital in my opinion for 2 reasons. For one thing they fully replenish your muscle glycogen stores so will fuel your workouts (you are always insanely strong the day after cheat day). They will boost your metabolism and fuel calorie burning. They increase leptin levels. But most importantly cheat days are vital for your mental strength. Without cheat days there is no way I could have mentally coped with a diet like this for 7 weeks. The cravings were so intense by a Saturday that it required every ounce of willpower I had not to cheat on the diet. I must stress that I did not cheat once. Not even a little!

 

 

 

My cheat days are always pretty intense. There are many different methods to cheating and these entirely depend on the person. For example if I have a very overweight client I would not advise any more than a small cheat meal on a Sunday evening. To someone who is extremely low body fat like I was at the end of the diet I would advise a full day of pigging out on whatever takes your fancy. The only thing I would advise is to try and get as many carbs and as little fat as possible. If you are on a low carb diet this is especially true.

 

 

 

Don’t go at cheat day with caution. Most people feel pretty guilty after cheat days indulgence but don’t worry, you will not get fat from one day of eating what you like. In fact the opposite is true. As long as you stick to the diet religiously for the other 6 days of the week I fully condone eating as much as you can fit in on cheat day. This of course only applies to anyone under 12-15% body fat. To anyone over 15% body fat I generally advise trying to fit your daily number of calories into one meal so you are in essence doubling your calories for one day. So if you are aiming for 1800 calories per day then your last meal of the day should contain 1800 calories. A large pizza and a couple of bowls of ice cream should hit that mark nicely.

 

 

 

So there is my transformation diet.

 

 

 

This is just the diet that I followed on this occasion. Since the transformation I have been working on improving and tweaking the diet to get the best from it. This diet will not work for everyone as it totally depends on your body type, somatotype, genetics and natural hormone levels.

 

 

 

If anyone would like a personalized diet plan to help them achieve their goals feel free to e-mail me on campbell_18@hotmail.co.uk

 

 

 

-AC-


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