I posted a recent transformation picture of a client and was bombarded with questions. “What does he eat?” “How is that possible?” Blah, blah.

So I figured I’d at least post where I started his calories and where we finished.

If nothing else, this reinforces the importance of progressing, whether it’s in the gym or with your nutrition. As you work towards your goal(s), you will need to tweak things. Training/dieting changes you, which then requires you to adapt and change along with it.

I always start calories on the higher end as it leaves room for progression. Worst case scenario we cut them. If you start too low, you run out of variables to manipulate.

The beginning was a combination of carb/calorie cycling and fasting. As we progressed through the diet, calories had to come down. His goal was to get as lean as possible, which is why where the diet ended is rather extreme. I do no propose doing that for an extended period of time. As of right now, I am in the process of building his calories back up while maintaining his weight within a window he feels comfortable with.

Started at 198 and finished at 152. Had some sticking points at 170 and low 160’s.

Beginning Diet

Higher Calorie Day (2x)
2,500/day
Protein 220g
Carbs – 250g
Fat – 72g

Medium Day (3x)
2,000/day
Protein – 200g
Carbs – 150g
Fat – 65G

Off/Fat Loss Day (2)
Start the day with a fast until 1pm – water, black coffee, unsweet green tea ok
1,600 calories
170 protein
75g carbs
75g fat

Fast forward to now –>

Refeed Sunday
Protein 130g
Carbs – 400+g
Fat – 50g

Mon-Sat (if it’s a day you’re off from training, keep carbs to vegetables)
1,500-1,600/day
Protein – 190-200g
Carbs – 30-50g
Fat – 62-66gG

Carbs stay in immediate pre or post-workout meal, protein, veggies, fat in all other meals