Everyone keeps asking me these days "how does that whole diet thing work?" referring to my recent comments and articles shared on the Carb-Backloading Diet (CBL) I'm currently doing. As of today my EBMI (Koko's bodyfat and fluid % collectively) is 21.3%, down from 22.0% and my body weight is down 6 pounds. The way I am conducting the diet made famous by physicist turned nutritionist John Kiefer is as follows: Days 1-10 I am fasting for 12 hours per day starting at night with my 8 hours of sleep and then not eating for the first 4 hours of the day. I consume 1 gram of protein per pound of my body weight, and I keep my carbohydrates to less than 30 grams per day for the 10 day period. I do not track fat grams but I am cognizant of how much I am eating and make sure I am in a calorie deficit each day. For proteins, I am eating 93/7 Jennie-O ground turkey, boneless skinless chicken breast, and 96/4 extra lean or 90/10 ground sirloin beef. I have the occasional USP Labs Modern Protein shake when I cannot get a whole food meal in. For fats I am having 1 avocado a day, 2 tablespoons of natural peanut butter, and use either olive or sunflower oil on my veggies. For fiber and green veggies I am doing spring mix with romaine salads and broccoli florets.
After the 10 day detoxification period where the body is ridding itself of toxins, water retention, starches, bad bacteria, and sugar dependency, I will then cycle my carbohydrates each week and consume the majority of my carbs post workout and only on strength training days. That means, only when I lift weights, I can go beyond my 30 grams of carbs and eat 1 gram per pound of body weight. Example, if I strength train every other day (4 days/week) on those days I will eat 230 grams of carbs post workout plus the 30 grams throughout the day before I workout. On the days I don't strength train, I have to stick to my 30 grams of carbs for the entire day. Cardio days don't count as training days, only after weights can I load carbs. After my strength sessions, the carbs can come from whatever high-glycemic foods I wish to have, including pizza, ice cream, or my favorite frosting covered chocolate chip cookie. That is what I'm doing, and so far it's working! I will keep you posted on my progress as I journey through this specific eating regimen. Please refer to Koko FitClub's Facebook Page for detailed articles on the science behind the diet and if you wish order Kiefer's books for more insight and execution of the entire diet concept.
Now I'm going to break down the science of how eating good to look good works. First, you have to determine your total daily energy expenditure (TDEE) which you are given as a Koko member on your customized website called your KMR (Koko Metabolic Rate). This number reflects in total how many calories you burn each day from all activities including your exercise which is calculated from your Smartraining Sessions and Cardio 2.0. Once you know your TDEE, in order to lose weight you must either eat less calories than you are burning or you need to train harder or both. To satisfy this energy balance you must be in a calorie deficit spatially over time and not be so concerned about day-to-day numbers. By this, I mean your body weight will fluctuate from day to day and so will your calories as they should, but a good measuring stick is what your weight, fit check, and measurements are on a monthly basis. In the course of a month, if your weight has not decreased, or your EBMI hasn't gone down, or your waist and hip circumference hasn't diminished, then you are eating too much, doing too little exercise or both. Now there are some people who battle with hormone deficiencies and awful genetics so their results will come much slower than others, but they will see results nonetheless with disciplined nutrition and exercise.
Pay close attention to how many calories you are burning each month by visiting your monthly history calendar/chart on your Koko page under "My Program". Try to increase that total calorie burn for each month. For fat loss and toning, strength train 3-4 days per week and do 6-12 (15 minutes each) HIIT cardio sessions per week. You should not remain in a deficit all the time, but rather plan on days where you eat a "cheat MEAL" purposely to bolster calories and not cause yourself metabolic damage (the negative impacts strict diets can cause on your health). After you get your calories under control, in order to look good you must be concerned with your macronutrients. Macros are Fats, Carbs, and Protein. You are what you eat, and your diet should be high in protein, controlled carb intake, and ample healthy fats and alkalizing green fibrous vegetables. In addition to energy balance (calories) and macronutrients, you must ensure you are getting in all 25 essential vitamins and minerals satisfying your micronutrients. These micros ensure proper enzymatic functions, metabolic processes, hormonal balances, and protects and optimizes the many vast and immensely important systems of the body. Once you have satisfied the body's needs of correct calorie consumption, macro and micro nutrient management, and instituted a formal exercise routine, then you can place additional emphasis on nutrient timing (when you eat what you eat).
Diets such as Paleo, Keto, and IIFYM focus on teaching you to track your calories and achieve macros/micros. Nutrition plans such as CBL, The Rennegade Diet, and Intermittent Fasting focus on nutrient timing and are strict about when you eat. All of these diet plans center on the 5 principles for diet effectiveness.
- Energy Balance (Calorie intake) is most important
- What you eat is very important (Macros)
- What's in your food is important (Micros)
- When you eat can be beneficial
- Supplementing to fill the gaps in your nutrition can be advantageous.
If you are considering trying specific meal plan or diet, try your Koko Fuel plan custom created for you based on your body composition and your goals provided by Koko with your membership. If you still want to try something else or have many dietary restrictions or food allergies, try one of the nutrition strategies I mentioned. But remember, if you do not abide by the 5 principles you will not achieve the results you are looking for. Having a plan is awesome and I am all for it because remember: If you fail to plan, plan to fail! Now get urgent, be intentional about it, and don't wait for it work for it!
In it together- Sean