If you already have your diet dialed in, it only takes a tweak or two to see the results you are looking for. If not that should be your starting point.
Nutrition gets you 80% of the way to your goals. If you do not eat correctly you can workout all you want and not see the weight loss you are looking for. Conversely, you can get very decent results if you eat properly and don't even bother to break a sweat...although I personally don't approve of eating carrot sticks and sitting on the couch!
I follow an eating regime I like to call Paleo Plus. It is simply a paleo diet with the addition of a few typical "exemptions" to meet my needs/goals. This is mainly the addition of extra carbohydrates. I have found that eating this way allows me to have more energy, gain more muscle, and loose a little more fat then if I were to follow your typical paleo diet plan. I think eating paleo is great if you are a sedentary individual but if you are very active you need a few extra carbs in order to keep your motor running in tip top shape.
To drop a few percentages in body fat I just need to eat a small calorie deficit most days. For me this simply means eating a few less carbs and a little less fat, although probably more than you think, while maintaining my normal protein levels when compared to my typical diet throughout the rest of the year.
For most of the year I walk around somewhere in the neighbourhood of 10% body fat. I enjoy having my indulgences once in a while and find this is a great number for me. I also know that I can simply loose a few percentages if need be and that is my goal with this challenge.
I started my 30 day challenge on Monday, June 2nd at 207 lbs. My first week has been a little rough. On Wednesday I left town for a couple days and caught a nasty cold. This is the first time I have been sick in 18 months, yes I know that exact day I was sick last, and the timing couldn't be worse.
I have not been able to get into the gym for a week now but have still seen results! I needed to be a little more strict then I maybe would have been...had I been in the gym. Basically I needed to lay off some of the carbs I would have traditionally been eating. The picture above is my starting body composition and my comp after day 5 (with brutal cold!).
I am hoping to get back into the gym this week, although monday is up for a definite debate. I really haven't changed my workouts. If I do start to plateau I will simply add a finisher (a 10-15 high intensity workout like battling ropes) to my workouts. If I continue to plateau then another small tweak to the diet will be in order.
If you would like to follow my progress better you can follow me at Facebook.com/EliteLifeandWellness, twitter@EliteLifeWell, and instagram@elite_life_and_wellness.
Live your elite life!