2010, 2011 and 2013 diet and body composition comparison.
Last year around this time I wrote a blog talking about some of the dietary differences between 2010 and 2011. I thought it would be interesting to compare some of the same stats now that 2012 is almost behind us.
At the end of 2010 my weight was 203.2 pounds @ 15.9% body fat; at the end of 2011 my weight was 193.6 pounds @ 12.0% body fat; my current stats are 168.8 pounds @ 5.2% body fat.
My maintenance diet in 2010 was not great, and during the last couple of months of the year it just went completely to hell.
My maintenance diet in 2011 was much more clean, and I maintained < 10% body fat right up until the very end of the year. As I approached my 2012 cutting diet start date I completely relaxed my diet and ate pretty much whatever I wanted (which I was just fine with). My 2011 maintenance phase was by far the best since my initial transformation in 2003, but there was still room for improvement.
My maintenance diet in 2012 was extremely clean, and my physical activity level was very high--particularly over the past few months. On average I've enjoyed just a single splurge meal each week, and most of those indulgences have not been what I'd consider "over-the-top" (usually a home-baked pizza with fresh tomatoes, garlic and basil).
Number of times I ordered pizza in 2010: 17
Number of times I ordered pizza in 2011: 3
Number of times I ordered pizza in 2012: 0
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 pork barbeque dinner (w/ beans, fries and garlic bread) in 2012: 2
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
Number of times I ate Chinese food (sweet & sour shrimp and General Tso’s) in 2012: 0
So far this year I’ve only gone out to eat 5 or 6 times at the most (and that includes a couple of trips to Subway after 40-50 mile mountain bike rides).
And, just in case you’re wondering, I do not feel deprived in the least. At no point this year did I think, “I sure want to eat [X], but I can’t allow myself to have that.” If I was really craving something, I ate it. Most of the time I craved clean, healthy foods because that’s what makes me feel good. When you’re eating clean 99% of the time and working out every day, maintenance takes care of itself.
The 10 year anniversary of my transformation is coming up next month (January 6, 2013!), and I quite like the gift I got myself: 2013 will be the first year since 2003 that I won’t be facing some form of body fat cutting phase.
Cutting body fat was never difficult for me: I simply set up a plan and followed through with absolute commitment and dedication. That’s one of the benefits of being such an “all or nothing” type of person. Maintenance, on the other hand, took a long, long time for me to finally master. I think this year I can finally say I’ve cracked that nut. 🙂