All calories are not created equal; First progress photo of 2015.
In yesterday’s blog (“Good rides over the weekend; Actually felt full after dinner last night!”) I wrote a bit about how I was feeling especially ravenous and depleted after this past weekend’s training rides. One of my mantras is “Listen to your body!”, and my body was telling me that I needed more carbohydrates!
I didn’t feel as if I needed a full-on refeed day, but I upped my carbohydrate intake on Sunday. I’m extremely active, and my normal carbohydrate intake while cutting is anywhere from about 43% to 50% of my daily calories, depending on that day’s activity level. On Sunday I increased my carb intake to 57% of the ~2,500 calories I consumed. That small change made a huge difference in how I was feeling!
Yesterday afternoon I was still feeling carb-starved, and so I made one small–but important–change to my diet: for Meal 4 instead of my usual 28/5/16 (P/C/F) meal (tuna and almonds), I consumed a big bowl (1 cup before cooking) of oats, which gave me 10/64/6 (P/C/F) for the meal.
Calorically the difference between my usual Meal 4 and yesterday’s carb-heavy substitute is very minor–just 60 calories–but what a HUGE difference that little tweak made! I not only felt more energetic and clear-headed, I felt satiated all the up until it was time for Meal #5.
This should go without saying, but “Listen to your body” isn’t carte blanche to eat whatever you want. I was craving pizza and movie theater popcorn yesterday–quite badly, in fact–but it wasn’t my body craving those things, it was my mind. It’s important to recognize the difference between what the body needs and what the mind wants, and to have the self-discipline to act in accordance with your goals.
Speaking of goals, I’m closing in on mine. Just a little over 6 pounds stand between me and my goal weight of 155.x pounds, and at this point I’m starting to cut up pretty nicely.
I thought it was time to kick of my 2015 photo gallery, and so yesterday I grabbed this leg shot:
Last Sunday’s body fat caliper measurement put me at 6.3% body fat, but I’m probably actually somewhere in the mid 7% range right now (calipers have a margin of error of +/- 3%). Muscle separation is becoming quite pronounced at this point, and my vascularity is coming in nicely in my legs and arms.
My goal weight this year will likely put me around 5% on the caliper, and probably somewhere in the low 6% range in reality. While aesthetics are not of any real interest to me (at least in the sense that they once were back in my bodybuilding years), I will definitely be about as shredded as I’ve ever been in my life once these last 6 pounds are gone. Again, I don’t really care about that; what I do care about is how fast I can get my ass up those mountains at Six Gap this year. 🙂