I eat the bro'iest bro diet you've ever seen... and I've lost 100 pounds doing so.

[JUSA]

lifting on 72g carbs

fkn br00t

That's nearly 300 calories of energy. Maybe on the low side but for someone cutting, not sure more than 100/day makes sense if they're training about an hour 4/week. What I'm not sure about, how much of the carbs translates purely to workouts, if some reason the OP was timing it perfectly and all 300 were available? He's almost assuredly fine. I doubt many people truly burn more than 300 cals strictly within the 60-75 minutes of their workout, if it's primarily heavy weight training.

Skipping rope, treadmill, chopping rope and all that, yeah, that'll burn more. Also doesn't really matter as much that you're using glucose to fuel it. If you're just burning calories, then dogging it when you're out of energy won't be too bad provided there isn't a lot of gluconeogenesis going breaking down protein/muscle for energy. Which, he's hitting his protein requirements too, he's surely fine.

Dude's lost 100lbs, clearly it's working. March avi shows a large framed guy with a ton of muscle, too.

[AshWar]

I would switch 100g of that protein for some carbs

But if it’s working keep doing it I guess


My protein intake for the last ~year or so has been under 130g and my carbs are way tf high. Have made the best gains of my life srs


Super high protein is overrated

[DrewDarden]

I would switch 100g of that protein for some carbs

But if it’s working keep doing it I guess


My protein intake for the last ~year or so has been under 130g and my carbs are way tf high. Have made the best gains of my life srs


Super high protein is overrated

I don't do it to make gains lol. I've been lifting weights for 30 years. I'm big enough. I do it because I'm starving and that amount of protein is more satiating.

There are days when I do what you're saying though. If I'm feeling run down and like dogchit.... I'll cut the protein in half and double the carbs. Like I said in the OP, the amounts vary, but the food doesn't.

But the vast majority of the days are like what you see.

[BullittEV]

Just read the OP, is this combined with lifting or just diet?

[DrewDarden]

Just read the OP, is this combined with lifting or just diet?

I do even lift.

[DrewDarden]

That's nearly 300 calories of energy. Maybe on the low side but for someone cutting, not sure more than 100/day makes sense if they're training about an hour 4/week. What I'm not sure about, how much of the carbs translates purely to workouts, if some reason the OP was timing it perfectly and all 300 were available? He's almost assuredly fine. I doubt many people truly burn more than 300 cals strictly within the 60-75 minutes of their workout, if it's primarily heavy weight training.

Skipping rope, treadmill, chopping rope and all that, yeah, that'll burn more. Also doesn't really matter as much that you're using glucose to fuel it. If you're just burning calories, then dogging it when you're out of energy won't be too bad provided there isn't a lot of gluconeogenesis going breaking down protein/muscle for energy. Which, he's hitting his protein requirements too, he's surely fine.

Dude's lost 100lbs, clearly it's working. March avi shows a large framed guy with a ton of muscle, too.

Yeah, and on a day like yesterday where the carbs are that low, I ate 36g carbs (1 serving white rice) pre workout, and the other 36g carbs (1 serving white rice) post workout. I'm not going to say I was brimming with energy. But I had enough to do an hour on the bike, lift for an hour, and work an 8 hour day.

And thanks... I've lost 15 pounds since that picture was taken.

[RIKTER]

*Go to posts 40/41 to see the whole process.

I've actually lost a lot more than 100 pounds.

But the last 100 pounds were eating the way you see below.



This picture represents
308g protein
72g carbs
58g fat
2042 kcal

That's a picture of what I cooked this morning. I get up an hour and a half earlier than I otherwise would if I just woke up and got ready for work. I do 30 minutes on the bike and then spend about 45 minutes cooking those six meals for the day.

Chicken, Salmon, Steak, Rice, and Kale

Salmon for breakfast, and chicken/steak the rest of the day. Currently only two meals have rice/carbs.

I've been doing this exact diet (amounts change based on the phase I'm in... whether maintaining or in a heavy deficit) for 32 weeks.

During maintenance phases I'll have a protein bar instead of a meal maybe, but I haven't done that in months.

I have no cravings for junk anymore dead srs.

I can only imagine how much some people are going to despise this diet.

Congrats on the weight loss an it looks good, but damn, BOLD: aren't you married, WTF??

[DrewDarden]

Congrats on the weight loss an it looks good, but damn, BOLD: aren't you married, WTF??

Thanks. And yup. I do the cooking and she does the laundry. It’s been working for over 20 years now lol.

I kind of like cooking, which is probably how we ended up separating duties that way.

[Maestro]

don't you think a pressure cooker is overkill for the greens? You can cook greens in a basket over a steaming pot and cook it in 10 minutes.

[DrewDarden]

don't you think a pressure cooker is overkill for the greens? You can cook greens in a basket over a steaming pot and cook it in 10 minutes.

No idea to be honest. I just hit the steam setting and the timer for 15 minutes on the rice cooker for kale.

[DrewDarden]

I used to watch Kai Green, Phil Heath, Evan Centopani do this kind of food prep back in the day, and now i can add Drew to the list.
Great job and if you have time on Sundays grill giant amounts of meat and prep then also.
Turkey burgers, fish and chicken legs.
well done sir

I used to use the grill all the time, but I haven't touched it since I started doing this. I'm sure in July I'll do some grilling (I'm a teacher so I have almost a month off).

[AWillis]

well done. life changing/saving decision

[kimm4]

I remember when you started your weight loss journey. You did it, great job!

[DrewDarden]

well done. life changing/saving decision

I remember when you started your weight loss journey. You did it, great job!

Thank you. I'm happy with how far I've come, but I'm not there quite yet. I guess we'll see as I keep going, but I think I may still need to lose another 40 pounds. I weigh 236 today, so I guess it depends on how much muscle I have underneath.

[colontos]

Six portions, how often do you eat? Every three hours? Do you eat right before bed?

[DrewDarden]

Six portions, how often do you eat? Every three hours? Do you eat right before bed?

On weekends, it's almost exactly 3 hours apart, yes. During the week, it's not exact because I'm a teacher so my schedule has to adapt to my work.

During the week, it's like this:

1 - 5:30AM
2 - 8:15 AM
3 - 11:30 AM
4 - 3:45 PM (weekdays I lift around 5:30)
5 - 6:30 PM
6 - 8:30

I get up at 4:00, so I'm in bed by 9:30. So yeah, I eat that last meal about an hour before I go to bed.

[JUSA]

I would switch 100g of that protein for some carbs

But if it’s working keep doing it I guess

My protein intake for the last ~year or so has been under 130g and my carbs are way tf high. Have made the best gains of my life srs

Super high protein is overrated

So many variables to just throw out blanket requirements like this, though.

Someone who is growing muscle, for whatever reason, they will want more protein. Someone who is plateaued/natty-limit/training-maintenance, they will still want good protein but not as much (IMO, 130g/day -- on the lower end for someone 170-190lbs to simply maintain). Someone new to lifting? They will grow muscle like crazy as long as they just lift. Probably lose fat at the same time - not even doing anything special, but they'll want to keep protein high to grow with. Someone who has been lifting 10 years and isn't gaining any muscle? Less but you still need to hold onto your gains and maintain.

Then you toss in whether they're eating surplus/deficit, personal genetics, how trained their body is, sleep, stress in their life, on and on and on... so much can mix things up and make blanket advice very inaccurate.

[DrewDarden]

I've gotten a lot of reps saying they admire the hard work etc.

And I appreciate that.

But can I just tell you guys that the only hard part for me is the restriction. Seriously, the rest of it is just like any other routine like taking a shower, going to work, lifting weights, etc. Things I do every day anyway. Actually the ease of knowing all I have to do is toss a meal in the microwave and eat the food is sort of soothing to the OCD.

The only thing I really had to really buckle down and decide was worth the effort was to suffer through the restriction part of things.

Like I've mentioned several times in this thread so far... I'm fucking hungry.

I could demolish portions 3x this size with no issue whatsoever.

[JUSA]

I could demolish portions 3x this size with no issue whatsoever.

What you're doing is working, so if it's not broke and all that jazz... but, if you want you might want to try something new out for a month and just see if you like it and if it's also something working.

My suggestion: Try looking at caloric deficits from a weekly standpoint, not daily. Meaning, to lose a pound of fat -- your overall deficit for the week is 3,500. With that in mind, on training days: Eat a little above maintenance. Maybe 200-300 calories over, same good food choices, keeping protein high and all that. Then, once or twice a week: Do a daily fast. Just water/coffee. The day after a 24+ hour fast, even go higher than 200-300 calories over maintenance (but not crazy or in a gluttonous way).

You will be hungry for a couple days of the week but those others you'll be eating to satiety, if not a little over. Give your body calories on training days to hit it hard at the gym and recover, with growth. Then a day or two just off entirely, which will primarily target your glucose stores but also fat from your body.

[DrewDarden]

GJDM

I'm bro diet Chicken and Broccoli/rice during the work week. I need to expand it to all 7 days but I get tired of cooking after 5.

I would say don’t think of it as a chore that you have to cook every day. Just think of it as a part of your daily activities like brushing your teeth. Once it becomes something you do every day, I think it’s easier to not hate it.

[DrewDarden]

And it definitely makes the grocery shopping much easier when there's only four or five things on the list to buy every week lol.