A decade ago, I stumbled upon my old bodybuilding diet journal while cleaning. Looking back at my physique then compared to now, I realized that just because a diet worked doesn’t necessarily mean it was the most effective or efficient approach. Could I have achieved even better results with a more optimized diet plan? Could I have avoided unnecessary suffering? Let’s dissect my old diet and find out.
My first bodybuilding diet was a rigid meal plan, dictating specific foods at specific times, without any flexibility. I didn’t even track macros or calories back then, believing that certain foods at certain times held the key to getting shredded. My current approach prioritizes calculating calories and macros to personalize the diet for optimal results.
My old diet’s macros were quite revealing. The protein intake was excessively high at 265 grams, which is far more than necessary for muscle growth. The low fat intake of only 13% of total calories was particularly concerning. Adequate fat intake, ideally 15-20% of total calories, is important for maintaining healthy testosterone levels, which are crucial for muscle retention and overall health. While the carb intake could have been slightly higher, it might have been a necessary trade-off for achieving extreme leanness.
The rigid nature of the meal plan was another major drawback. Incorporating flexibility into a diet not only makes it more enjoyable but also promotes better nutritional balance by allowing for a wider variety of foods. Flexible dieting empowers individuals to make sustainable dietary changes, unlike restrictive meal plans that are difficult to maintain long-term.
My old diet mandated fasted cardio, a practice I thought was essential for fat loss. Current research suggests that while fasted cardio might burn more fat during the workout, it doesn’t significantly impact overall fat loss over 24 hours. Doing cardio whenever it best fits your schedule and energy levels is more practical.
My typical breakfast consisted of egg whites, oatmeal, and whey protein. While not entirely bad, I’d now eliminate the unnecessary whey protein and add a piece of fruit for added micronutrients and enjoyment. I also included whole flax seeds, mistakenly believing they possessed special fat-burning properties. While flax seeds are nutritious, being a good source of omega-3s and fiber, the whole seeds aren’t easily digested. Grinding them or opting for ground flaxseed is recommended. I’d now likely replace them with a different healthy fat source like a whole egg, avocado, or nuts.
Mid-morning, I consumed whey protein and raw broccoli. While not inherently wrong, the timing was unnecessarily rigid. I would now opt for a low-calorie fruit and some nuts for a more enjoyable and balanced snack. Two subsequent meals consisted solely of chicken and broccoli, lacking the necessary carbohydrates to fuel my workouts. This is a major flaw. Pre-workout carbohydrates are crucial for optimal training performance and muscle preservation during a diet. I’d now shift some carbs from other meals to the pre-workout meal.
Post-workout, I’d consume another scoop of whey protein, which is redundant when a whole food meal follows shortly after. The anabolic window is much longer than previously thought, making immediate post-workout protein less crucial. My post-workout meal included mixed vegetables and tilapia, a lean fish. While a good choice, I now prefer salmon for its healthy fats, which negate the need for fish oil supplements. My final meal included casein protein and tuna. While casein is a good slow-digesting protein, cottage cheese provides more nutrients and satiety. I’d also add some carbs to this meal for better sleep quality.
Overall, I’d rate my old diet a 4 out of 10. It got some things right, such as adequate protein and vegetable intake, but it was too rigid, low in fat, and lacked pre-workout carbs and overall variety. My current approach prioritizes flexibility, balanced macros, and nutrient-rich whole foods for a sustainable and effective approach to achieving fitness goals.
