During this cutting phase my goal is to reveal more about the process than ever before.
Each week you’ll get an inside look into every meal I eat. I’ll also be sharing my thoughts and insights into how the deficit is effecting me both physically and mentally.
Let’s kick things off with the first instalment of my Full Week Of Eating.
In this video you’ll see every meal that I ate this week to help me drop 3.5 to 4 lbs.
A large chunk of that initial drop comes from food volume, water, and muscle glycogen. Things will slow down a bit from here on out.
I share the approximate caloric content I consumed each day, plus insights into how the deficit is effecting my hunger and mindset.
You’ll also hear how I handled my weekly outing with the guys. This is definitely the biggest challenge I will face each week.
If you don’t want to watch the video, here’s a written breakdown of everything I ate;
Meal 1 (pre-workout): 1 cup kefir, 1 scoop protein powder, spinach, banana.
Meal 2 (post-workout): 8 egg whites, mixed veggies cooked in coconut oil and topped with ketchup. Side of mashed potatoes.
Meal 3: 1/2 cup basmati rice, 1 can tuna, mixed veggies, pineapple chunks, and salsa.
Total calories were approximately 1600.
Meal 1 (pre-workout): 1 cup kefir, 1 scoop protein powder, spinach, mixed berries, cinnamon.
Meal 2 (post workout): Quiche. this meal alone was over 900 calories. 550 coming from the pie shell. There’s about 1 1/2 extra large eggs in there, a bit of left over turkey, ham, cheddar cheese, mixed veggies, and seasonings.
Meal 3: Smoked salmon topped with pineapple chunks that were also smoked on the grill in tinfoil and cinnamon sprinkled on top. The salmon has a 100% maple syrup glaze on top. Mixed veggies on the side.
Total calories are approximately 1700
Meal 1 (pre-workout): 1 cup kefir, 1 scoop strawberry protein powder, spinach, mixed berries, cinnamon.
Meal 2 (post-workout): 1/2 cup egg whites, 2 extra large eggs, mixed veggies, cooked in a bit of coconut oil, topped with ketchup.
Meal 3: 1 can tuna, 1tbsp mayo, 2 corn tortillas, mixed veggies, cheddar cheese.
Meal 4: 175g Plain Greek yogurt, mixed berries, 1 scoop protein powder.
Total calories for the day was approximately 1700.
Meal 1: 1 cup egg whites, 2 extra large eggs, mixed veggies, cooked in coconut oil, and topped with ketchup.
Meal 2 (pre-workout): 1 cup kefir, 1 scoop strawberry protein powder, spinach, mixed berries, cinnamon.
Meal 3 (post-workout): Shepherds Pie; lean ground beef, potato (mashed with Becel and 2% milk), creamed corn, onion, garlic.
Total calories were approximately 1900-2000
Friday January 6th
Meal 1 (pre-workout): same shake I’ve been having.
Meal 2 (post-workout): Left over shepherds pie.
At this point I was at approximately 1500 calories.
At darts, which is held in a man cave aka my buddies souped up garage, I ate some peanuts, some pepperettes, and lots of celery with a Greek yogurt dip.
Normally I leave feeling absolutely gluttonous. Stuffed way beyond the point anyone should ever feel. I am happy to say that last night I left feeling satisfied. Not full and certainly not stuffed.
Still the calories from peanuts and pepperettes add up pretty quick. I’d guess I ended the day in a slight surplus.
A huge victory is that I didn’t touch a drop of alcohol. I started off with a grande Red Eye from Starbucks, which curbed my appetite. Then I had two shaker bottles of water the rest of the night.
All in all I’m very happy. I’m also excited to see how I can improve upon this the next time.
The toughest part is between turns. After I shoot I always feel the need to grab a drink or something to munch on. If I stick with the veggies and dip I should be golden. As silly as it sounds, the guys really love the veggie tray. The first time I brought one I felt a little odd, but now others bring it and love it.
Meal 1: 1 cup kefir, 1 scoop chocolate protein powder, spinach, banana.
Meal 2: 8oz Roast beef, 1 cup carrots, 1.5 cups sweet potato. Spicy mustard.
Snack: 3 Lindor chocolates.
Total approximate calories was 1700
I’m pretty fired up with how things went last week and super excited for the improvements I’ll make with my nutrition this week.
What excites me the most is sharing this process with you. The accountability and camaraderie has been priceless.
Keep me posted on your journey and be sure to hit me up with any questions you have, challenges you’ve faced, or victories you’d like to celebrate.
Here’s to another incredible week for us!
Sculpt a Masterpiece,
Scott Tousignant