I've not seen a whole lot progress in the past years, even when I tried to keep to a stricter diet. Doesn't seem to work well, both physically (body adapts quickly) and mentally (I'm someone who goes for instant gratification and couldn't care less about body recomp when good food is present).
The recent success I've had with losing body fat was entirely due to buckling down on the diet days (rest day) and sticking to just 3 meals/day. The bodybuilding concept, viz. eat 6 meals/day doesn't work for me. Just makes me hungry for food. With 3 meals I eat very much like in a Warrior Diet. Big breakfast around 9am, then a long fast during the day, a small meal at 6pm and a bigger meal at 10pm. Bed time is 11-12pm.
On training days, I add the WO carbs plus another meal around 3-4pm as well as more carbs at night time.
The best results came on eating 1300-1400 kcal on rest days and 2000-2500 kcal on training days as well as leaving some room for cheat days.
There's no way I can stick religiously to a diet, any diet, so this automatically means I've got to dig a deeper calorie hole on the dieting days, to make for a decent deficit. Because once I start eating 'trigger' foods, I won't stop before 3000kcal. If I really couldn't care less I'd stop at 5000 kcal.
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