Posts Tagged ‘Nutrition’

Here is my official first post about diet and nutrition!
Today´s post is more of an introduction into this category by means of which I want to outline my main objective of future posts in this category as well as highlight some of my inspirations and sources.
Let´s start with the word “diet” .
If you type “diet” into google the first few pages you will stumble across will be predominately surround diet for weight loss, but does that mean that diet is only something done by people who want to lose weight? The answer here is a definite no.
In today´s society when people use the word “diet” the assumption is that it is being used in an attempt to lose weight. But let´s have a look at the definitions given by http://dictionary.reference.com/browse/diet:
noun

1.food and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.
2.a particular selection of food, especially as designed or prescribed to improve a person’s physical condition or to prevent or treat a disease: a diet low in sugar.
3.such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I’m on a diet.
4.the foods eaten, as by a particular person or group: The native diet consists of fish and fruit.
5.food or feed habitually eaten or provided: The rabbits were fed a diet of carrots and lettuce.
So in any of my future mentions of the word diet I will be referring to either points 3 or 5 mentioned above and not to a specific weight losing protocol.
Right, now that I got that off my chest let´s move on.
So in terms of what you can expect to read on here will be generic posts in which I will share with you some of my learnings around said topics where I attempt to use simple language and make it as straight forward possible for everyone to understand.
I feel that is only right that I also mention what not to expect and that is, do not expect the real science and biology in depth of the how and why everything works.
Since setting out an ambition of achieving a certain built for my body I devoted a good amount of time learning about how one can use diet and nutrition to achieve this. I am a true believe that there is no better way to learn than putting theory into practice and over the past couple of years I have attempted some of the fitness industry diet fads (i.e. 6-7 meals a day, clean eating, Flexible Diet, Paleo diet, etc).
More recently I posted around my experience regarding Flexible Diet or IIFFYM (if it fits your macros), to read that post you can find it here: https://lausefitness.wordpress.com/2013/08/04/freestyle-diet-intro-calories-macros/
Now my standpoint with regards to diet is that no one extreme of the diet is the right approach for healthy and happy lifestyle but yet I do see benefits of adopting such extremes when individuals of determined goals.
In terms of my sources, in my flexible diet post post I mentioned 2 sources which I personally consider to give one of the fitness industry´s best diet advice when it comes down to achieving your goals. Both, Dr Layne Norton and team 3DMJ, have great articles and videos surrounding this subject and a lot of my learnings in this area originated from them. If your goal is fitness orientated and you are just like me and prefer to do your own research and learn about the subject than I strongly recommend you google both of them and have a look at all the great info they´ve made available.
Since my original experience with flexible diet I took back a step and decided to start learning more around the basics of nutrition and to this effect I stumbled across an absolute amazing podcast series which has provided me with even further insight into dieting and the general lifestyle. All credit in this instance has to go out to Ben Coomber who´s podcast is truly insightful and inspirational. I would really recommend you giving it a listen regardless whether your goals are fitness or non fitness related, as he touches upon a great deal of general lifestyle and how nutrition may support on you along the way to your end goal.
By listening to Ben´s podcast it allowed me to relate diet and nutrition more to other non fitness related goals it therefore removing myself from a preset mindset – utilising diet and nutrition only for fitness purposes. In past this mindset had been a big obstacle for me to talk about the topic with other people who didn’t have the same mindset however I do feel now that I am in a better position to do so and even provide some advice.
Anyway, Ben if you by any chance you are reading this I just want to say a big thank you for all the great information you put out there.
I’ve also recently started catching up on Phil Learney´s podcasts, yet another one of the fitness industry´s expert and in his podcasts he also shares some great knowledge around nutrition as well as training.
All these people I have mentioned are people in the industry that I look up to and if you really are enticed by it then I would strongly suggest researching them as these are the people that walk the talk and live what they preach!
As I´ve mentioned I am by no means an expert  but I am looking to learn everyday so you see something you don´t quite understand or even disagree with please make sure to get in touch as I am looking to learn – “Knowledge is Power” (Sir Francis Bacon).
In my next diet and nutrition post  I will be going into a bit more detail around my current 80-20 approach to flexible diet. Until then if you want to follow my current journey I am posting weekly updates on Sundays (going a date late this week) and you will be able to find it on: https://lausefitness.wordpress.com/category/weekly-update/
Till next time!

So here is my weekly update summary. Decided to get some structure to it so that makes it easier to track what I am actually doing at the different.

General Summary
I feel that I had a good week, kept myself on track throughout the week and decided to have a slight silent week on the social front which obviously always helps progress.
Main point to mention is that at the beginning of last week I started to question whether tracking my weight and aiming for a predetermined % of weight loss per week was the most adequate approach from a practical as well as mental perspective. So instead I decided to some what change my goal:
New goal:   Drop body fat, maintain muscle and strength – Slow decrease of average weekly weight
Daily 500 daily caloric deficit (+/- 15% below maintenance calories)
So I will still be tracking my weekly average weight and ensure that it is dropping however without having predetermined %s it won’t be playing in the back of my mind if a week’s average ends up not hitting a target weight. Besides as I have previously said I have no end date to this cut so I much prefer the slow and steady approach.
 
Diet, Nutrition and supplementation:
Last week I toyed with the idea of mixing up my daily calories and macros depending the activity level on the day. I have decided against this for now and I will keep my macros consistent day in day out for the time being. This might change over time if I find myself hitting a plateau.
On the whole nothing much to report on here as I had a decent week and met my goal of dropping my average weekly weight. Only deviations were provided by the fact that n the 15th of March I was way below my average for that week due to a social event which lead to other incidents and having had a slight up in calories on that day, the 16th of March I started slightly above the average.
In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.
Training:
Currently keeping my training follows a simple split of:
1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.
3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.
2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes (and I mean literally walk) or cleaning or something of that sort to just ensure there is some calorie expenditure as otherwise I will sit all day and actually my overall energy expenditure for the week will probably not put me on the required deficit.
The assistance movements on Power Days and most of my hypertrophy days routines don’t have an exact  preset exercises I follow as I like to change. At the moment I’m not incorporating any cardio sessions into my workout as I am still managing to see good progress.
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Week ahead:
My initial plan is to stick to my current split in both the training program and diet front. Hoping to see some further progress on some of my lifts. Next week I am intending to start tracking my lifts on an excel spreadsheet so that I can share those with you as well. Got a few posts planned to release this week as well so keep an eye out for them. Also intending to start having some progress pics on here and potentially even some videos in the near future.
Also I do update my twitter and instagram quite constantly so if you want to follow my journey more closely you can find me @lausef
Also you can follow my food diary on MyFitnessPal by searching for me @lausef
Have a great start to the week everyone, get some PBs but most importantly have some fun and enjoy it!

Just like many, my passion for fitness wasn’t what you could describe the love at first sight relationship. I was highly energetic as a kid and I did love running around but as I grew older I started finding out about video games. Quickly I deferred my attentions from any physical exercises to living a more a more sedentary lifestyle in which I’d rather stay home playing games than socialise and do any sports – my motto back then was the less effort the merrier obviously!
Now that’s not to say that I didn’t enjoy sports! I have always enjoyed sports but mainly from a spectator perspective, especially football which I have followed very thoroughly since a very young age (I am still very passionate about it especially anything relating to Portugal, Mourinho and Ronaldo).

Needless to say as I went into my teenage years I was slightly chubby holding the usual puppy fat. As I entered my teenage years, just before coming to the UK, I started caring about looks and all that malarky for the obvious reasons (obvious being that I wanted to attract girls…). This was when I had my first spark with fitness as I aimed to get rid of my puppy fat. By the time I had finish school in 2008 I’d say I was in a half decent shape due to the high amount of cardio I was doing through the many sports I practiced, mainly football which I played very often. Pictured below is me during a Summer holiday just a year before heading to University ( the tan makes me look in a better shape than I really was):

Skinny Collage
By the time I left school I could officially say that I was well and truly into sports which saw me switching from a spectator to participant role. This actually had a big impact when choosing Universities as I chose them on sporting merits and this ended up with me going to the best sporting University in the UK – Loughborough University; to read a degree which had nothing to do with Sports. Although I felt comfortable with myself when I first arrived at University, being surrounded by big and athletic people started to make me want to join a gym and so I did. I spent the first two years of University training in gyms however never really knowing much of what I was doing and to be honest happy with the little gains I was getting as I was more interested in going out and drinking my bodyweight in alcohol (really not healthy obviously but it was Uni and I wanted to enjoy myself as much as possible!).
In 2011, my third year of Uni, I was actually doing a placement in Finance at Vodafone. This is really when  I really developed a further interest into fitness and bodybuilding.
Partially due to me finding the whole corporate lifestyle rather sedentary and emotionally taxing, which together with some personal challenges I encountered that year; it had me finding a lot of comfort in the gym. In the gym I was able to let go of everything that was negative in my life at the time.

Upon my return to University for my final year I was truly indulged into the whole fitness lifestyle and, despite spending my time ensuring that I enjoyed University and got a decent grade; I spent a great amount of time reading about nutrition and gym routines and a lot of other fitness related articles. I found that this passion assisted me in achieving my final year grade as it had me structuring most days of university around study, social and fitness time.

That bring me to the present and it probably goes without saying that I remain very passionate about my fitness life and intend to do so for as long as I can! I will be posting about my present lifestyle soon as I  have recently embarked on an exciting new journey. Also stay tuned as I am aiming to start a workout log on here posting every workout structure. Until next time!