picked up a GoWearFit to try out. mainly, i just wanted to get another calorie estimate. initially, it estimates the calories i needed based on age, weight, activity, weight trend. this initial estimate was 3000 calories. based on counting calories for over a year, i knew this was a high estimate.

now having worn the device for 2 days, its averaging that i'm burning over 3200 calories each day. i also think this is a high estimate. because i generally eat about 2000 calories. if i was really burning over calories 3000 calories a day, then i would be losing 2 lbs each week. the problem is my weight has been mostly constant lately, and i generally only lost 1 lb a week when i was losing. when i was heavier, i did need 3000 calories; but as i lost the weight, it dropped to 2500 calories, and then 2000. at one point, i was only eating about 1500-1750 calories a day to keep losing. anyway, i'm assuming its caloric expenditure estimate is high because it initially estimated by caloric needs were so high.

so i ran its nutrition estimator by providing 3 days of my food log. that dropped my estimated caloric needs down to 2000 calories a day (thats with a 10% underestimation). so i'm assuming the GoWearFit device will have more conservative measurements over the next couple days.

as i lose more weight, it becomes harder for me to keep losing. i think part of the problem is my body is too efficient. so the plan is to keep it guessing. i already do this when it comes to weight training, but haven't really tried it with nutrition. for nutrition, i've mostly kept moving calories lower, and that works to an extent; until your body starts shutting down. the plan is to cycle between what would be a pre-contest bodybuilder diet and then a weight gain diet. i'm thinking 4 weeks pre-contest and then 2 weeks weight gain to start off with.

the pre-contest diet is super restrictive. only lean proteins (chicken, turkey, lean fish, egg whites). starchy complex carbs earlier in the day (oatmeal, bulgur, sweet potato). fibrous carbs in the evening (broccoli, green beans, asparagus, ...). fats from flaxseed oil and almonds. within this phase, i'm also going to try carb cycling. so i'll have a high carb day (150 grams), medium (100 grams) day, and low carb (~50 grams) days.

the weight gain phase will still be 'clean' food, but more of it for more calories. fattier protein sources will be added back in (e.g. beef, salmon, sardines, some egg yolks), and every day will be a higher carb day. there will also be more 'good fat' foods (e.g. avocado). plus fruits (e.g. berries) and dairy (e.g. greek yogurt).

the workout routine will coincide with the nutrition routine. so i'll be training for size during the pre-contest diet (i.e. 10+ reps) and for strength during the weight gain phase (5 reps). the extra calories are needed for the heavier weight, and the heavier weight is needed to get the testosterone flowing.

i met this years goal. bodyweight dropped just below 190 lbs. bodyfat percentage is below 8%. in total, i lost ~20 lbs this year (55 lbs from Apr 1st 08). visibly, i still have a little fat covering my lower abs and love handles. that said i've got more definition all around; especially when lifting. my strength has dropped a little, but is still about the same as the start of the year. leg strength is actually up after re-incorporating deadlifts. for lean muscle mass, i still seem to average losing 1 lb of muscle per every 5 lbs lost.

its been a struggle with my ego as i lose size and strength. so i have to keep promising myself that i'll work on bulking up again later. and i'm trying to redirect the ego towards getting lean and seeing more definition. this part is not easy for me.

i kept experimenting with nutrition. the main change was avoiding all processed foods, and preparing all my own meals. a typical day now looks like :

breakfast - oatmeal and egg white (1 yolk) pancake, asparagus
snack - blend protein shake, mixed berries
lunch - 4oz chicken, brussel sprouts
meal - 4oz fish, quinoa or barley, green beans
pre workout meal - 4oz beef, mixed veggies (starchy)
post workout drink - whey protein shake, yogurt, blueberries
post workout meal - 4oz turkey, beans, broccoli
nighttime snack - casein protein (on heavy days, mix with tofu)
other snacks throughout the day might be edamame, almonds, prunes.

this meal plan gives me a consistent amount of protein throughout the day, from many different sources. it minimizes carbs, fruit, and dairy but still keeps my energy levels constant (mentally and physically). compared to last year, i eat alot more veggies, which provides a ton more fiber. i really like this plan on the days when i get to workout early in the morning, because then i get almost all my starchy carbs taken care of just after noon.

it sounds trivial, but i spent some time this year learning about grocery stores. serious. i would go into a store during their off hours and spend an hour or two studying the products they offered. reading labels and comparing products takes time. i also tried some new foods. each shopping trip, i made sure to pick up 1 new item that i had no idea how to eat. then i'd go home and search for 'how to eat/cook X'. youTube really came in handy for this.

next years goal is set. the plan is to keep cutting down to the obligatory 'six pack'. i'm not entirely sure what my bodyweight will need to be to meet this goal? when i weighed 245, i would have guessed 215. when i was 215, i would have guessed 200. when i was 200, i would have guessed 190. now i'm 190 ... and i've learned to stop guessing. anyway, i calculate my lean mass above 175 lbs (estimated) ... so i should be close ... hopefully. the problem is my genetic disposition for storing fat primarily at the midsection is entirely working against me.

so this post is to draw a line in the sand :
i will post an 'after' picture sometime in 2k10