How to Diet While Following this Program

I’ve been getting a lot of questions about the diet that I followed while I was going through the program so I decided to give a general outline of what I did. First of all, Rusty’s program does have an entire section on dieting and his views, so I definintely encourage you to look at that before deciding on exactly what you want to do.

In the program Rusty recommends tracking your weekly calories instead of your daily calories. The truth is, that is excellent advice.

For example, if a woman can lose weight off of 1,800 calories per day then she has 12,600 calories to work with over the course of a week.

  • Monday: 1,200 calories
  • Tuesday: 1,200 calories
  • Wednesday: 1,500 calories
  • Thursday: 1,500 calories
  • Friday: 2,000 calories
  • Saturday: 3,000 calories
  • Sunday: 2,200

One of the most popular methods of doing that is by following Eat Stop Eat. Eat Stop Eat is the diet program written by Brad Pilon. It is based on doing 1-2 24 hour fasts each week. There have been a lot of shoot-offs of this diet ever since it came out but the fact is that Pilon is definitely the “expert” when it comes to intermittent fasting.

Whether you like the idea of working in a fast or two during the week isn’t the crucial part. In fact, I din’t fast every week while I was on the program and the weeks that I did fast did not show a significant difference from the weeks that I did not fast. The import thing is that you simply get in your total weekly calories by doing whatever you feel the best approach for you is.

Also, they types of food you eat does matter but it’s not like you can only eat chicken breasts and salad. Personally, I did go on a pretty low carb diet. I averaged about 50 grams per day, some days up to 100 grams (not including my Saturdays, I’ll get to that in a bit).

In the program Rusty recommends eating 2 low carb meals and one normal but healthy meal each day. His reasoning is that many people enjoy carbs too much and the idea is to make the dieting aspect not burdensome so that you’ll eat “good” without getting burned out by eating “great.” Since I enjoy eggs, salads, chicken, hamburger, turkey, fish and pretty much all vegetables, I decided to go low carb for all 3 meals instead of just the two.

Now, all of this changes on the weekend! Depending on your circumstances, you will probably want to eat a bit more liberal Friday night and Saturday. Usually people go out to dinner and a movie or whatever on the weekends. This is actually allowed on the diet!

Since I have a 4 year old and a 1 year old, we didn’t get to go out every Friday so I decided to keep with my low carb meal for that night. We do like to get out on the weekend though so Saturday, for me, was an all-out cheat day. Here is my exact diet for my cheat day on week 7:

Saturday, February 25, 2012

My cheat day for the week!

Breakfast @ 8:15 am

  • Egg sandwich
    • Jalepeno Roll
    • 2 eggs
    • Pepper jack cheese

Snack @ 11:00 am

  • Chicken burrito
    • Lettuce
    • Cheese
    • BBQ sauce
    • Flour tortilla

Lunch @ 1:30 am

  • Salad
    • Romaine
    • Pepperchini
    • Olives
    • Parmesan cheese
  • 2 Breadsticks
  • Pasta
  • Sausage
  • Soup
Snack @ 5:00 pm
  • Salted caramel late

Dinner @ 6:00 pm

  • Chicken pot pie
    • Chicken
    • Cream of chicken soup
    • Peas
    • Carrots
    • Flour crust

Snack @ 8:00 pm

  • Espresso Madness ice cream

Pretty awesome, right! Now don’t take this the wrong way … I didn’t eat anything like this Sunday – Friday. Some weeks my Friday night wasn’t super strict and rigid, some weeks it wasn’t.

The overall point is that you must follow a diet that you can stick with. That is why Rusty recommends a “good” diet and not a “great” diet. In all honesty, I think that a little wiggle room turns a good diet into a great diet and being too strict turns a great diet into a good or even poor diet…

Just stay within your weekly caloric limit and get those calories from wholesome foods, not twinkies and that will be plenty “dieting” for this cardio to work.

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