It’s been about 4 months since I’ve started to exercise regularly. This time around, I’m trying to improve my nutrition density and build muscle. Instead of writing 1 mega post about my health journey I’ll never finish, here are quick notes around successes so far eating well.
tl;dr I don’t track in detail or fight my inclinations. I eat as much as I can when I’m hungry. I focus my energy into increasing all the ways I get can get protein.
Don’t fight your flow.
Having to count every calorie demotivates me. So, I only counted calories for 1 week to measure my baseline. Generally: Anything that makes me want to Actual Healthy Thing less (eating), I cut out from routine (measuring).
I see a Registered Dietician. The biggest reason I was in a calorie deficit was because I never want to eat when I wake up. To an extreme. If I force it, I’ll retch. Every “Morning Person Up at 5am” blog has made me feel like I could never be healthy.
My RD was the first professional to agree with my flow. Instead of breakfast, I’ve changed my afternoon snack into a fuller meal. So my meals look like: Wake-up Snack, Meal 1: Lunch, Meal 2: Afternoon Eats, and Meal 3: Dinner.
Choosing what to do with your efforts.
Vitamins & Supplements are beneficial, but only if they’re specific to you. Just about every post will tell you to pick up some Vitamin B Complex and then some.
My RD validated that Creatine is a research backed supplement most ectomorphs benefit from. Since I’m trying to gain, I was already taking it for bulking reasons too.
My primary care doctor added measurements to my annual bloodwork panel. To my surprise, I was only deficient in Vitamin D. (Surprise because I live in Los Angeles.)
So, those are the only 2 things I take.
My remaining efforts go into finding ways to add protein throughout the day. This has looked like: