Continued from Nick Cosgrove VS The IIFYM Diet – Round 2

As I mentioned in my previous blog, the first actual nutritional plan I ever designed was my own. I experimented with different types of foods, consumed them at different parts of the day and paid close attention to my portion control. Not only did I keep a record of everything that went into my body, I also recorded how I felt after I consumed the foods both physically and mentally. I became meticulous with my meal prep. I purchased a food scale so that I could weigh out my protein, fats and carbs and made sure to watch my body to see how it would respond with the increase or decrease in the amount of calories I was consuming from week to week. I kept track of how I felt during each and every workout. If I had a good workout I would highlight my pre-workout meal and try it again to see if the meal had the same effect each time. If I had a poor workout I would scratch out the pre-workout meal I had chosen or implement it somewhere else in my plan throughout the day.

During this process I made plenty of mistakes and ofcourse I would cheat with the occasional burger or slice of pizza from time to time. However when I did cheat with these meals I also made sure to record how I felt afterwards and for the remainder of the day. It took me about a good 6 months of trial and error to figure out a nutrition plan that worked well for me, fit into my lifestyle and that would help me achieve my desired training goals.

Over the years my body has changed therefore my nutrition plan has had to change with it. My health and fitness goals are different now then they were ten years ago. There will be some parts of the year where I will increase my calories to help add additional muscle onto my frame where there will be other times of the year will I will remain in a calorie deficit to help lose a few extra pounds of body fat. The one thing I must say though is that no matter what my goal may be, or what age I am or how my lifestyle has changed I have always followed the same 3 principles from my original plan.

1. Vacate Variety

I must admit when it comes to my food choices, I can be quite boring. I don’t add salt to my meals, the only condiment I use is hot sauce and I can count the different types of proteins and carbs that I consume on one hand. Now it’s true that there are plenty of healthy and nutritious foods out there that you can choose from. For myself personally though, I like to stick with the foods that work for ME. I’m a creature of habit who does not like change when it comes to my diet. I’ve been using the exact same pre-workout meal for the past 15 years! This does not mean that you have to do this as well. I suggest that you try experimenting with different foods just as I did when I was young and find the ones that work for you. If you want to incorporate a new food into your diet then I would suggest recording how you feel and how your body reacts after a few weeks with your new food choice. If it’s working for you keep it in, if it’s not take it out. Yes, it really is that simple.

2. Subtract Snacking

In my opinion snacking or “impulse eating” is what leads most people to gain weight. Our bodies can really only take in so many calories throughout the day. This number will depend on many factors such as the individual, lifestyle, training goals, metabolism, etc. The rule of thumb is that if you consume more calories then you burn you will be in a calorie surplus. If you’re in a calorie surplus your body will use all those extra calories and store them as fat. Ofcourse this is most likely not news to you. However you would not believe the amount of clients that I have worked with over the years who have achieved dramatic weight loss results from just practicing a little portion control. I suggest making a few smaller meals ahead of time using a food scale to help portion and weigh out these meals. How can a person control his or her own body weight if they can’t even control the amount of food that goes into their body? Plan for success with portion control!

3. Food for Fuel

My third and final principle is all mental. It’s also the most difficult principle to follow. How you view food can play a major role on your health, mental state and physical appearance. If you are a big food person or a “foodie” who just loves food then you’re not going to like what I have to say. Food to me is simply just fuel for my body. I use it like a car uses gas. It gets me to where I’m going and will help me do what I need to do. With that said, I still enjoy the food that I eat immensely. Over the years I have found ways to make even the most dullest of foods taste absolutely amazing. And remember, it’s okay to cheat every so often with the “bad” or “dirty” foods.  So rather then view healthy eating as a life sentence view it as life commitment. A commitment to both your body and your mind.

My diet and the way that I use food will not work for everyone. However as I mentioned above it does work for me. I can honestly say that over the last decade I have rarely been sick, my energy levels are normally quite high, and my strength in the gym continues to go up on a continuous basis. My body is happy, my mind is clear and I appear to be in good health (knock on wood). Personally I attribute all of this to solid, clean eating.

So IIFYM you can keep your Pre-Workout Poptarts and Post-Workout Sugar-Induced Shakes, I’m good. I’ll just stick to my oatmeal and skinless chicken breasts. I have found a formula that works great for me and as the famous saying goes:

“If it ain’t broke, don’t fix it.

Yours in Good,

Nick Cosgrove