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Dietary differences between 2010 and 2011; Vacation announcement.

Friday, December 9, 2011 by  
Filed under Daily Blog

Chicken breasts don't have to be boring!

Chicken breasts don't have to be boring!

My diet has been very clean all year long, and my splurge meals have been fairly infrequent (perhaps an average of one per week). When I was maintaining last year I was eating a lot more junk food, and I was eating it fairly frequently. The difference between my weight and body fat as we approach the end of 2011 compared the end of 2010 reflects the changes I made to my maintenance diet. At the end of 2010 my weight was 203.2 pounds @ 15.9% body fat, and my current stats are 183.2 pounds @ 9.1% body fat.

The cool thing is I’ve not felt deprived in the least. I’m not bored with the foods I’m eating, I’ve simply focused on finding creative way to make healthy food taste great. I’ve started making a lot more meals that are not something I’d eat while on a cut, but are still very healthy and far from full-on cheat meals.

I remember last year I was using the deep fat frier to make french fries almost every time I made hamburgers. This year I’ve not used the deep fat frier even once. Instead of french fries with burgers I’ve been making steamed red potatoes with butter and dill or roasted red potatoes, and I love them both.

There are many other similar examples. Rather than detail all of them, instead here are a few interesting stats that I compiled last night from my checking account software:

Number of times I ordered pizza in 2010: 17
Number of times I ordered pizza in 2011: 3

Number of times I ate pork barbeque dinner (w/ beans, fries and garlic bread) in 2010: 25
Number of times I ate pork barbeque dinner (w/ beans, fries and garlic bread) in 2011: 3

Number of times I ate Chinese food (sweet & sour shrimp and General Tso’s) in 2010: 7
Number of times I ate Chinese food (sweet & sour shrimp and General Tso’s) in 2011: 0

That stuff adds up quickly! Again, those are just some examples of the changes I made this year to keep my body fat in the single digits. Not only am I heading into this year’s pre-spring cut with much less fat to shed, the foods I ate this year were much healthier for me. I definitely noticed the difference in how I felt over the past year as compared to 2010. Also, I slept better this year because heavy cheat meals always make me wake up about a dozen times throughout the night to drink water; it was nice to not have to deal with that.

This is the first year since my original fat loss program back in 2003 where I feel like I truly found balance with my maintenance diet, and I didn’t count a single calorie. I consider this a significant milestone in my ongoing journey!

I’ve decided to take the last week of December off to relax and enjoy myself before my 2012 cut begins. I’ll be taking off from Saturday, December 24th – Saturday, December 31st. During this week off I’ll not be training or updating this site. I’ll return on Sunday, January 1st to kick off the new year and also to feature the January 2012 Transformation Spotlight of the Month. On Monday, January 2, 2012 my cut will begin (and I’m sure many of yours will, too!)

John Stone Fitness Comments

4 Responses to “Dietary differences between 2010 and 2011; Vacation announcement.”
  1. Hey John, you always are very open with your alcohol consumption as a part of your dietary intake. Now I remember you “swearing off” the hard stuff some time ago, but I’m not sure what the status of that is now? Has alcohol been a part of your maintenance this year?

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    • I’ve stuck to the “no hard alcohol” rule 100% (well, I have had two margaritas with Mexican food since I gave up the hard stuff, but that’s it).

      I still drink a glass or two of red wine a 2-3 times per week. I’ve had less than 12 beers all year long.

      I won’t consume any alcohol while I’m cutting.

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  2. Most people finishing their cut would think that they had a sucessful cut if they ened up at 9%. If you are starting at 9%, what % do you hope to be when you are at the end of the cut? Sorry if you already wrote about this?

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