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So, I was going through an old thread I started on bodybuilding.com where I conducted a diet experiment consisting of 99% "junk" food. I went from ~220 to 176 at my lowest in 8-10 months. In these pics I am 220(Aug. 2011) and 182(Jun 2012) pounds. Not only was it mostly pizza, ice cream, cookies, cakes, etc, my protein was also low. I averaged 2800 calories and only 90 grams of protein. It was about half of what I am getting now and it was mostly from pizza so most likely not the same quality as I am getting now with supplements, meat, and Greek yogurt. The reason I did this diet was because I didn't quite believe the experts advising that calories are what matter, not processed food vs whole food. I didn't believe it because even while eating clean I could never get to this point so how is pizza going to help? Well, for me, it helped me mentally and seeing the week to week progress was super motivating so that also helped me adhere to my calorie goals. Restrictive diets just caused me to binge eventually erasing most of my progress. Anyway, the reason I am posting is to show people they don't have to be so strict with what they eat. Sure, try to eat healthy, try to get more protein than I was, but as you can see, total calorie in vs. out is what matters for fat loss. If these results can be had with a terrible diet and low protein, then people beating themselves up for not being perfect seems counter productive and dramatic. It only served to stress you out and cause derailment. A little progress every week and patience is what is needed to get to your goal and remain there. Have a moderate deficit and exercise. Get your protein, vitamins, and fiber for health. These pics make me realize how much progress I've made on my leg size, lol! Another reminder of how important progress pics are. I don't see it since I see them every day but it's obvious where the last 15-20 pounds went. I'm bigger all over but mostly the legs. For anyone interested, here is my thread where you can see my foods and CICO for the whole journey. https://forum.bodybuilding.com/showthread.php?t=141807961&page=2
Diet Calendar Entry for 29 April 2021:
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2708 kcal
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Fat: 97.64g | Prot: 213.13g | Carb: 292.02g.
Breakfast: Now Foods Creatine Monohydrate, Apples , Ralphs Pepperjack Cheese, Wal-Mart Angus Steak Burger 1/3 lb, Giant Food Bananas (Large), Fairlife Nutrition Plan Vanilla. Lunch: Quest Cookies & Cream Protein Bar, Apples, America's Choice California Navel Oranges, Smarties Assorted Flavors Candy Rolls, Fairlife Nutrition Plan Vanilla. Dinner: Blueberries, Reese's Peanut Butter Cups Assortment, Reese's Miniature Peanut Butter Cups (1), Quest Chocolate Chip Cookie Dough Protein Bar, Trader Joe's Brown Cage Free Eggs (Large), Blueberries, Dannon Light & Fit Greek - Vanilla, Cheesecake Factory at home original ice cream, Calavo Avocado. more...
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21 to 40 of 43
 Comments
Oh and thank you for sharing. Your posts are always so informative and encouraging. I remember when I first started on FS and I would read your discussions with other members about this very subject. I was impressed then, as I am now. You and DP are always so generous with your knowledge and encouragement. ❣
29 Apr 21 by member: _bec_ca
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A hot dog diet would have more protein than the one I was on so though boring, it would produce better results, haha!
29 Apr 21 by member: -Diablo
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Thank, Becca! That means a lot. I truly try to help because I know how miserable dieting used to be. If people can benefit from my 10 years of struggling with clean eating and bingeing to my original weight, that's awesome! Flexible dieting changed my life.
29 Apr 21 by member: -Diablo
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Thx for sharing. I’m 60 now and gained 30lbs since retiring over past 6 yes. Never tried tracking calories until now. I’ve a long way to go to shed those 30, but am down 2 already in my first week. Posts like yours and using this app to see in detail what I’m eating really help.
29 Apr 21 by member: MM7114
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LOL I would raise my hand if I had access to emojis CCANDCO, I am definitely on the hot dog diet. Although, I have to be careful because of the sodium content, I can blow up like a hot air balloon with all that salt. Great Post Diablo! It is so enlightening to know that one does not have to eat 'very clean' in order to see results. One does not have to 'stay away' from certain foods in order to see results. I hate it when folks around me are like 'are you supposed to be eating that?' or even my husband 'I thought you were watching what you eat?', I'm like I am! That is why I am having it because it is in my calorie allotment, I saved calories for this! LOL Easier to know what you can and cannot eat when you are tracking.
29 Apr 21 by member: MamaCabral7
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Broccoli cookies...I was watching a channel called "Emma's Goodies" yesterday. A video of hers went viral last year and she shows how to make relatively low-cal favorites (pizza, fluffy pancakes) by focusing on technique rather than substitutions. She says something about how she is going to give a real recipe that actually tastes good, not cauliflower, beans, or something that tastes nothing like one expects. Drives me crazy when people try to get me to "healthify" everything. No, I'm not putting cauliflower or beans in my brownies. Never.
29 Apr 21 by member: LaughingChevre
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I have made zucchini cookies that were terrific but broccoli doesn’t sound so great to me either.
29 Apr 21 by member: Kenna Morton
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Kenna my mom made zucchini bread growing up. So good.
29 Apr 21 by member: HeBrewZ
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The cookie thing is true if you eat a 100 calorie cookie. My wife’s cookies are over 800 calories! That would be a lot of broccoli, even with butter! 🤣
29 Apr 21 by member: love2educate
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I keep getting those monster cookies from a local gas station, lol. When I weigh them they are about 7 hundo. Those 800 calories are worth it going by the pics!
29 Apr 21 by member: -Diablo
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Thanks Vcabral. I never get that anymore, people expect it. "What do you have today, David? Cake or donuts?" They hate me. :D
29 Apr 21 by member: -Diablo
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I may be underestimating! Some of those are definitely over a grand!
29 Apr 21 by member: love2educate
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Haha, just weigh them in grams, it should be pretty close. I am always sad when I weigh my filled donuts, they are always so high lol. 500 calories each? But I wanted to eat three of them, not settle for 2.
29 Apr 21 by member: -Diablo
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😯😯😯 awesome transformation
29 Apr 21 by member: tr3vi28
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You look great!!! And you're right, people sometimes over restrict themselves from eating the bad foods, even though they are so tasty for fear of weight gain. Out of curiosity, how did the junk food diet make you feel? I could imagine the carb highs and lows, the blood sugar crashes and what kind of digestive issues. Did you feel sluggish or depressed at times. That's one of the reasons I am on this site logging what I eat, equal to reducing my calories is eating cleaner for my overall energy throughout the day and mental wellness.
29 Apr 21 by member: Foxxy Kat
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I felt amazing, honestly. My energy was amazing.
29 Apr 21 by member: -Diablo
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I wouldn't have been running 5-12 miles daily and then lifting afterward if I didn't feel great. And thanks!
29 Apr 21 by member: -Diablo
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The key for good energy is enough calories to not be in a large deficit. Large surpluses can also have that same effect. When I would constantly over eat I would be sluggish and tired. I would need a daily nap before work.
29 Apr 21 by member: -Diablo
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DAYUM!! Awesome before/after pics.
29 Apr 21 by member: CarbAbuser
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Hmmm, interesting. Yes, your are correct. I have issues with going too long between meals and letting my blood sugar drop. Glad you made my dream diet work for you. LOL
29 Apr 21 by member: Foxxy Kat
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