In today’s behind the scenes footage I learn how to perform a Kettlebell Swing for the first time… work on improving my Deadlift with the Olympic Bar instead of Trap Bar… and talk about the impact of carbs on fat loss.
As always, I share everything I ate for the day…
@0:18 Breakfast
@0:33 Evil Carbs
@5:40 Deadlift
@6:14 Kettlebel Swings
@7:19 Dinner
@8:00 Treat
@8:56 Carbs for breakfast
“It’s Amazing You Can Eat All Those Carbs and Still Lose Weight!”
…That was a comment I received from a friend last weekend.
With all the fear mongering on the Internet and in the media, it never surprises me when I hear concerns about carb intake.
Interesting enough, my carb intake isn’t very high. On average my macronutrient breakdown is 35% protein, 25% fat, and 40% carbs.
Want to know the secret as to how I’m able to eat all those carbs and still lose weight?
…I’m in a caloric deficit.
I know… pretty mind blowing eh?
Carbs are not the devil… they’re not evil.
Funny thing is… it used to be trendy to follow a high carb and low fat diet for fat loss… and it worked for some people. Fat was the devil… leading to the rise of ‘low fat’ food labeling and ‘light’ versions of food products.
…Now fat is the magical food and carbs are bad for you. It’s to the point where people are actually eating sticks of butter as a snack and adding butter to their coffee.
Seriously… how fucked up are we, that we can make such major swings in diet trends… going from avoiding fat to eating sticks of butter… and in both instances believing it’s finally the secret to getting ripped abs.
The pendulum will swing the other way… and I have a feeling it will be happening soon.
But, what excites me even more… is the best trend of all… following a sane, simple, and flexible dieting approach.
The IIFYM (If It Fits Your Macros) trend has sort of paved the way for this new flexible dieting approach. We’ve been seeing more and more bodybuilders and physique athletes including frequent treats in their nutrition plans. Like me, many of them are enjoying Doritos and ice cream in the week leading up to their bodybuilding contests.
What’s the secret to IIFYM? …caloric deficit of course.
“Don’t Eat Carbs For Breakfast!”
I found it amusing that after recording this video yesterday morning… I came across a Facebook post from Kevin Stock, a fitness pro whom I respect. He dishes out some solid info and walks the talk. His post… “Don’t eat carbs for breakfast!”
You can read the discussion on Facebook here (It includes a wicked awesome shot of his abs) Don’t Eat Carbs For Breakfast
…or on his website here Muscle Science
NOTE: Kevin gave me permission to share the links above… and I want to be clear… I enjoy Kevin’s work… but…
Frankly… I can’t stand that shit… when I see, “Avoid this food”… “10 forbidden foods to never eat”… Don’t eat this, don’t eat that… It’s bullshit.
So I asked, “Is it really that black and white?” …his response, “Definitely not completely black and white.”
…Well, then why the hell would you make such a bold statement?
This is the kind of stuff that causes so much confusion and overwhelm in our industry. It’s all about attention grabbing headlines that cause polarized debates.
You need to take these subject lines with a grain of salt.
Personally, I eat eggs and veggies cooked with coconut oil for breakfast most days. Why? Because I freak’n love it… not because it’s some fat loss miracle.
There is however a study (using mice), which concluded that a high fat moderate protein breakfast sets you up to burn fat throughout the day and handle carbs better. This does have me intrigued and I am eager for more studies on the subject…
…but I will not live in fear of the evil carbs… because there are some days throughout the week when I have a bowl of oatmeal with blueberries and a scoop of protein powder for breakfast… and I do not notice a difference in my energy, performance, or fat burning potential. In fact… this was my breakfast for an entire year when I got ripped for one of my photo shoots.
BUT… just because this works for me doesn’t necessarily mean it will work for you.
Rather than jump to conclusions when you read an article or see a new diet tip… simply have an open mind… try it for yourself… and see how your body responds.
It’s important that you develop a heightened sense of awareness when making modifications to your diet. Pay close attention to your energy, performance, and body composition.
Some people do well with lower carbs… others do well with higher carbs… some people do well with a big breakfast… others do well by skipping breakfast.
The beauty of the Physique Artist Lifestyle is that you get to experiment with different approaches… and combine the best strategies from each one… to form a personal approach that works best for you.
End of rant! …live life… have fun!
Here’s my meal breakdown for the day…
Breakfast: approximately 450 calories
Full Strength post-workout shake: 300 calories
Dinner: ???? calories
Second helping of dinner: ???? calories
Treat: approximately 270 calories
Total calories: ??? definitely stayed well within my caloric deficit target.
Here’s my activities for the day…
Leg Workout
10 minute calve workout
10 minute abs workout
It felt great to perform Deadlifts with the Olympic Bar. I definitely feel it more in my hamstrings compared to when using the Trap Bar. I’m going to take my time going up in weight… as I want to make sure to improve my form.
It was a blast to learn how to perform Kettlebell Swings. NOTE: This is me having an open mind. Kettlebells never really appealed to me… I prefer IRON! But, I can see their benefit for conditioning… and hitting the posterior chain… so I will now be incorporating them into my training as conditioning work.
My Current Stats:
5′ 7″
154 lbs
38 years old
Embrace the process… soak up the experience… unleash the greatness within you!
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art.
Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation.
The art of molding and chiseling an aesthetically pleasing physique with spectacular symmetry, proportions, and carved out detail is one of life’s most rewarding and fulfilling experiences…
…It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
AMPlify Aesthetic Muscle Gains and Strip Away Stubborn Sacks Of Fat with AMP – Aesthetic Muscle Plan
Get a taste of Scott’s hardcore physique training programs with Physique Phreak