GTS Reverse Diet
Each week we are going to keep building off of the previous weeks.
The Preparation Week material focused on getting ready to start the journey.
Week 1 our focus was on calories and getting the hang of tracking your food.
Each Monday I'd like you to submit your weekly results (high/low body weight, average weekly calories/macros, etc) using the Weekly Check-In Form. On this page, you can also sign up for weekly SMS reminders sent to your phone.
Week 2, we'll be adding a little calories back into your diet and focusing on strategies to get you closer to hitting your target protein numbers.
Week 2 Focus
Average Daily Protein
Think of protein as your lean muscle/bone building (and maintaining) calories, where as carbs and fats can be thought more as fuel calories giving you energy to perform at both low and high levels of daily activities.
For many of you, getting in enough protein and finding protein sources that don't shoot your carbs and fats through the roof can be a challenge. This week, I'd like you to experiment with prepping some of your protein sources out in advance. Cooking in bulk and having a few items on hand or places to go when you don't have time to cook will set you up for success.
RESet Custom Calorie and Macros in MyFitnessPal
Set your Week 2 Calorie and Macros in your tracker app on your phone.
In MyFitnessPal, click...
--> More (bottom right) <--
--> Goals <--
--> Calorie, Carb, Protein, and Fat Goals (Custom) <--
Adjust the calories and percentages to get as close as you can to your prescribed numbers.
Prep protein in bulk
If you haven't had a chance to watch the protein video below, you might find it helpful. I review some of my weekly protein purchases, and why I choose those items.
Leaner protein sources can be bland. And tastier protein sources typically contain higher levels of fats or carbs to enhance the flavor.
Animal based products typically have a slightly higher fat content, where dairy or plant based options typically have a higher carb/sugar content.
Remember, fat/carbs/sugars aren't necessarily bad... the key is finding a balance and figuring out how to combine the right foods together to get you closer to your target protein goal while staying within your calorie budget.
For example, you can mix a serving of chicken breast and a serving of chicken thighs together to boost the protein while keeping the fat in check. Or mix an egg or two with a 1/2 cup - 1 cup of egg whites. That fat adds flavor to the meal and the leaner protein portion increases the total protein.
Leaner/Low Fat Protein Examples (0-4g fat per serving)
Chicken or Turkey Breasts
Canned White Chicken or White Tuna
Extra Lean Ground Turkey (99/1 or 96/4)
Extra Lean Ground Beef (96/4)
Fish: Halibut, Cod, Tilapia, certain cuts of tuna
0-2% Greek Yogurt (5-10g sugar per serving)
0-2% Cottage Cheese
Beef or Turkey Jerky
PB2 (powdered peanut butter)
Protein Powder : whey, egg, plant-based, etc.
Skim / 1% Milk (5-15g sugar per serving)
Moderately Lean Protein Examples (5-12g fat per serving)
Chicken or Turkey Thighs/Legs
Ground Turkey (90/10)
Ground Beef (90/10)
Steak: Filet Mignon, Top Sirloin, Tri-Tip (Fully Trimmed)
Plant based Protein Examples (30g carbs per serving)
Legumes: Lentils, Black Beans, etc
What to expect...
Week 2 your calories will still be pretty low, but you'll probably enjoy and appreciate the increase!
Those of you focusing on fat loss will have likely seen a pretty good drop the first week. It's not uncommon for your body to hold onto the weight a little more the second week and the progress to slow day to day. The body is stubborn sometimes and starting to adjust to this new deficit. Stay the course, the weight will release at some point, sometimes dropping a few pounds randomly.
Instead of just focusing on the low number on the scale, I'd like you to keep a closer eye on your weekly high bodyweight. Each week I'd like to see less fluctuation in your weight on the high end. You can't necessarily control the rate at which your body releases the weight but by staying the course you can typically ensure your weekly high bodyweight is a little bit lower than the previous week.
Remember the initial drop in weight during week 1 is typically due to a reduction of glycogen (carbs) and water stored in your muscles. Week 2 going forward we'll probably see more fat loss.
For those on lower calorie plans, during the first few weeks, you will likely experience a slight drop in how many reps you can perform at the top end of your lifts.
Top end strength might be minimally impacted on the pressing movements, but squat and deadlifting patterns will likely remain un-impacted initially.
This is normal, easy to adjust for and will improve as we slowly add calories back in. Continue focusing on perfecting your reps, and rack the weight when you feel your form is degrading.
Sync up with your coaching staff if you're having issues and we'll adjust your program accordingly.
Success Tip 1
Prepare protein in bulk
Protein typically takes the longest to prepare so do it in bulk one or two days per week!
Having it on hand makes it easy to throw into a stir fry, salad, or slice up for a meal.
Experiment with baking, steaming, grilling, or using the crock pot.
It’s easy to prepare chicken and steak in bulk using the oven or bbq. They both tend to keep well in the refrigerator for several days.
Success Tip 2
Stir Frys and stews
Stir fry's and stews are a super easy way to prep each day.
I generally prepare vegetables each day as I'm not a big fan of re-heating veggies or when they get soggy.
Bored eating the same protein and veggies? Change the taste by adding a serving size (typically 1/2 - 1cup) of soup as a stock to steam everything in. Add additional water or broth to turn a stir fry into a stew.
Don’t forget to have plenty of seasonings on hand as well to change or enhance the flavor of your meals.
Success Tip 3
have a few quick options
On the road? Try picking up a package of Beef/Turkey Jerky or a Rotisserie chicken.
Not much time to cook at home?
Try making a chicken or tuna salad. Instead of Mayo, try mixing in a tablespoon of hummus, seasonings, onion and diced Roma Tomato.
End Of Week Check-IN
I'll be sending out a check-In form on Monday to gather data and see how everyone did, but you're free to communicate with us at any time.
Text our training/nutrition text message account @ 424-265-0487
A few reminders...
Make sure you're weighing yourself 3x per week, preferably first thing in the morning. We'll be tracking the high, the low and average for each week.
Take progress photo (selfies) at each weigh-in.
Final Thoughts & Other Helpful Links
Remember go easy on yourself! Try not to stress about being perfect. This will be a journey, let's just aim for small victories and improvements each week.
Next week we'll focus on getting in your vegetables...
Comments, Questions, Feedback?
Have questions? Layout or content improvements?
General comments? Catch a spelling mistake?
Let us know and help us improve!