I am someone who is naturally what I like to call a carbivore, my body wants and craves carbohydrates more than anything and so refusing them to my body does quite a few things to me such as fatigue, and a craving that I can only familiarise as similar to nicotine cravings.
Of course there are good carbs, and after a lot of battle with myself I’m pretty good at identifying which are good carbs and which aren’t, and limiting which I allow myself. There are those times, however, when after lowering your carbs for your fitness goals the cravings as I’ve mentioned start and you will crack with one big slip up. The important thing is to not give yourself a hard time about it, and just carry on and maybe accommodate for the indulgence in the rest of the weeks diet.
Well last night I cracked. One personal sized meat feast pizza, chicken kickers, and potato wedges from Domino’s. It was a delight, I did feel pretty guilty after it having realised I had gone 600 calories over my daily allowance. But a quick bit of Math and I knew that I had to just eat 100 calories less each day for the rest of this week to keep myself under the weekly calorie goal which isn’t a huge amount of adjustment for each day.
Some people like to be extremely strict and then have one day out of a week which is a total blowout, eat whatever they like but then back to the strict diet. For me this doesn’t work, because I am much more likely to indulge more than on just one day. A stressful/busy day at work or having no energy is my usual battles which lead me into a cheat meal, and this can happen 2-3 times a week for me so I need to adjust my calories around it for the rest of the week.
There’s nothing wrong with enjoying some crappy food, because it does taste great because its often full of sugar and salt unlike freshly cooked home made chicken and rice. As long as we/I/you learn to have a weekly calorie target and to stick to it then we can give ourselves a break, it’s more important to have hit the target over a week period than to hate yourself after one day slip up.
Why is that? Because we would weigh, or look at ourselves in a comparison to the previous week, not daily.
Whilst trying to avoid lots of these bad carbs which have a crap ton of calories, I have often had difficulty with hitting my daily protein goals. There are a lot of theories out there that suggest consuming 0.8-1g of protein for every lb of weight. For me, this would be anywhere between 128-160g of protein, which is a hell of a lot to get down your throat. For those goals your diet would consist mainly of meats, which can basically just become a real effort, particularly when you’re on a cut as I am it doesn’t leave much room for carbs or fats.
I don’t follow these guidelines. Instead I attach to the golden 100 rule (I’ve just coined it, deal with it) whereby 100 grams of protein is the daily target whether on a cut or a bulk or maintaining. There has been multiple studies as old as 20 years which show no significant differences of muscle growth or muscle fibre changes in general between consuming 0.7g protein per lb or 1g(and higher) protein per lb. Often the recommendation is 0.7g of protein, which for me would equate to around 115g of protein to consume daily.
Often I do go over 100g of protein in a day, but I stick to 100 and I know I can always hit it and provide by body with enough protein to repair muscles. Now it just takes training consistency from me to hit my goals.
One of the ways I have decided to try and make protein consumption even easier is to optimise, just the other day I put an order through MuscleFood for some high protein ready meals for my work lunches, some Muscle Mousse for those chocolate cravings in the evening, and they even threw in a free loaf of high protein bread which will be handy when I’m desperate for some carbs, at least I’ll be getting a hefty protein hit.
If you’re looking for an easy way to get some easy protein into your diet, consider some of these options I’ve taken. If you click to go to MuscleFood through this link*, you can also get yourself a free loaf of high protein bread, another option is four free chicken breasts, result!
(*Full disclosure: Use my link to get yourself a freebie, I also get a kick back if you do! Thanks)