As far as exercise is concerned: the best way for me was to exercise every other day. 4x/wk was too much - over training which gives its' own problems.
And then, just keep carbs as low as possible, while still having plenty of choices re food items. Nowadays this is roughly 50-100g of carbs while it used to be 20-50g.
I just got extremely fed up with having to count carbs in veggies and limit fruit intake. Eating 50-100g of carbs on non-training days is low enough to keep me sane = curb appetite and high enough to still sneak in some 'naughty' foods like a couple of dates, or a small piece of chocolate or.. heaven forbid even a small piece of candy.
Also, I no longer try to cram in as much protein as possible. When I had to give up dairy, including dairy-based PP it made eating over 150g of protein too effing hard.
So, it's a carrot-and-stick system:
<100g of carbs vs >100g of carbs
<1500 kcal vs >2000 kcal
- eating only 2g P/kg of LBM (not BW!) vs 3g P/kg LBM
- leave some fun foods in moderation vs less moderation up to: let's have a party!
You can understand why the week between X-mas and Jan 1 freaks me out.. all gyms closed and all the celebratory foods to stuff your face with.
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