First 4 weeks of my nutrition after a long break

17 January, 2019 Nutrition

Majority of people who decide to do something about their health and fitness, do a lot of cardio in the first few weeks. Turn off the treadmill and get back inside! Doing cardio at the very beginning will make you quit your fitness journey quicker than you deciding to start! In my experience, I believe it’s due to 2 things:

  1. Cardio depletes your energy stores hence will increase your appetite, especially for carbohydrates, processed food and simple sugars because carbohydrates is the main source of energy for your body.
  2. When people have a goal, most go hard from the get go. The all or nothing approach, cardio everyday with a go hard or go home level of intensity coupled with a low calorie, low fat and low carbohydrate (if any) diet. How long do you think you could keep this up?

My approach to food is plan what you eat in advance and track the nutrients you eat (namely carbohydrates, protein and fat) so you don’t eat too little or too much. In the first 4 weeks, I calculate my maintenance macronutrients based on a number of factors such as my gender, experience with food and training goal. 

So yes. I still eat carbohydrates and fat, in fact carbohydrates consists of 35% of each meal, fats 30% and protein 35%. I do this for 2 weeks and re-measure to see if I need to update it or keep on the same.

I don’t use the word diet because it suggests a hardcore, all or nothing approach. And you know, with such an approach, it doesn’t last. And this is what people do coming back from holidays or when they decide to achieve a fitness goal. People feel proud that they are hard core. They tell everyone what they are doing, but I guarantee one thing they are not saying proudly, is how long they did it for.

People think they need to suffer. The key is to figure ot how to make it last long term.

Oh, one more thing that you must do. Your training and food plan must match. For example, in my first 2 weeks, my food plan is lower in calories, about 2000 calories and the macronutrients are balanced as stated above. So my training is low in intensity and difficulty and low to medium in volume.

If you'd like a copy of my food plan, contact us.

Remember, keep your eyes on the prize.