Cut without counting

INTRODUCTION

The annual fat loss quest is part of the rhythm of the era. It goes something like this: indulge from Thanksgiving to New Year’s—a small pittance for the magnitude of deprivation we suffer throughout the year at the hands of our careers, our commitments and the cost of our desires. Then begin a war of eradication against the surplus of self that shrouds our bodies when we look at them in the mirror. There is a marble statue in there somewhere, if only someone would stop stocking the fridge with beer.

If you have decided that you want to cut some fat, embrace it. You should not feel ashamed. That’s a funny thing—the prevailing conception of the human body these days is “however it is right now is perfect.” I couldn’t disagree more. That is a deterministic vision of human life that flies in the face of everything I understand about the magnificence of our adaptation potential. Besides, there are very real negative health outcomes associated with excess adipose tissue, not to mention the improved quality of life that comes with trending more toward the body of “athlete” than “professional consumer.” 

Just say no.

None of that is to say that you need to partake in the crazy methods that actors and bodybuilders use to carve themselves out of wood. That can also be an unhealthy choice. Much to the chagrin of our bias toward binary thinking, there is a wide swath of territory between “overweight” and “emaciated.” Like most things, body composition is more like a sliding scale than an on/off switch.

If you have the ability to read this article, to even consider that losing weight might be a good idea, then you are a very lucky person. There are a great many people on this planet who wouldn’t dream of losing weight for fear of starving to death. There are many more who have little control over the contents of their consumption. There is a high likelihood that you have almost total control over what you eat. So grab hold of the reins of your agency and keep reading. If you have weight to lose and you know it, clap your hands. Let’s get to work.

A BRIEF ASIDE

Before we talk about how to cut without counting macros, you might need to know what counting macros actually means. This article explains the concept in detail. Make no mistake about it—counting your macros is the most effective way to manage your body composition. It is also an effective way to learn about what you are actually putting in your body. I’ve seen people shocked to learn that their morning coffee is 600 calories, or that what they thought was a tablespoon of peanut butter was actually a fourth cup.

This is thermodynamics, and it works every time. Many, many RTH members have completely transformed their bodies with this approach. It may seem restrictive to measure everything, but you may be surprised by the freedom that comes with making your nutrition a numbers game—nothing is off limits, so long as you hit your macros. 

That’s the key phrase there: “so long as you hit your macros.” Many people won’t stick to the plan of counting their macros because of all the measuring involved. Or because they eat out too often and who knows what the chef put in there. I could say “get over it,” but that wouldn’t be very helpful. So, an alternative plan is warranted.

CUT WITHOUT COUNTING

Now for the main event. Here’s the thing—cutting without counting is more restrictive than counting macros. There’s no way to fit 2 pints of stout into your macros if you don’t know your macros. But for some, this restriction is an advantage. It can be a very healthy exercise for both body and mind to take a step back from the decadent opulence of Western consumption and eat like a minimalist for a few months. The bullets below detail what I eat when I am cutting. When I’m not cutting, I still eat almost exactly the same, but I have larger portions, or a couple of drinks at the end of the day, or I’ll eat out sometimes. In either case, this is a solid blueprint for a reasonable adult diet.

• First of all, clear the shit out of your house. We all know what this means—cookies, ice cream, Mac & cheese—gone. Donate it if you can. The last thing you need when you are cutting is extra temptation.

• Get a protein supplement that you actually like. You will need this every day.

• Keep this stuff stocked at all times:

  • Chicken breast.

  • Rice.

  • Frozen vegetables.

  • Salad greens.

  • Salad dressing.

  • Sauces that you like—teriyaki, BBQ, whatever.

  • Frozen berries.

  • Protein powder.

  • Peanut butter powder.

  • Collagen powder.

  • Almond milk.

  • Granola.

• Breakfast: Smoothie.

  • 1 cup frozen berries.

  • 1 cup almond milk.

  • 1 cup water.

  • 1 scoop vanilla protein.

  • 1 scoop collagen powder.

  • 1 scoop peanut butter powder.

  • Blend it up.

  • Then stir in 1/2 cup of granola.

  • This is a really good recipe. You’ll see.

• Lunch: Your Main Meal

  • This goes in a container that you can take to work.

  • 8 ounces of chicken.

  • 1 cup of carbs—rice, potatoes, noodles, whatever. 1 cup is about 50 grams of carbs.

  • Fill the rest of the container with frozen vegetables—these are key to help keep you full. Whatever vegetables you can stand will work fine. Make sure some of them are green.

  • Add whatever sauce you like—asian sauce, chimichurri, salsa. You get it. Don’t try to make the sauce yourself, just buy some that you like.

  • Change the sauce and the carbohydrate from day-to-day to avoid getting really sick of your lunch.

• Snack 1: Protein

  • Buy 4 protein shakers so you don’t have to wash them every night.

  • Take 2 with you every day. Each one gets 1 scoop of protein powder and 1 scoop of collagen.

  • When you are hungry for a snack, or right before you go to a meeting where you know there will be donuts on the table, put water in the shaker, shake it up, drink it.

  • Enjoy the willpower that accompanies satiety.

• Dinner: Salad

  • If you work late, take this with you, too.

  • If you eat at home, it’s even easier.

  • 8 ounces of chicken.

  • A bunch of salad greens—as much as you can stand.

  • A little cheese so you don’t lose your mind.

  • Vinaigrette—buy some or make your own (google it). Use “just enough.”

  • Don’t forget salt & pepper. You are welcome.

• Snack 2: repeat snack 1.

Tragically, these are your friends.

That is exactly what I eat when I am cutting. The macros shake out like this:

• Calories: 1900

• Protein: 187

• Carbohydrate: 139

• Fat: 62

A few additional notes:

• This is what I do. You should adjust this for yourself, based on the results that you either see or don’t see during the first couple of weeks.

• Switch the lunch and the dinner if you must.

• This level of intake represents a significant deficit for me—about 500 calories below maintenance per day. I know I will be hungry sometimes when I am cutting. I deal with it.

• I do tend to have a couple of “good meals” on the weekend. But I cook them myself. Restaurants are not here to help us improve our body composition.

• If I am truly hungry before bed—“hollow hungry,” as Hemingway would say—I’ll eat something small so that I can get to sleep. Sleeping with a growling stomach is tough. We are talking turkey slices here, not ice cream.

GET TO WORK

This weekend, clean out your pantry and fridge first, then take stock of what you have left. Go to the store and buy all the stuff you’ll need to complete the list above. Get everything ready on Sunday—cook all the chicken, cut it up and put it in a container. Cook all the carbohydrates and put them in a container. Now during the week all you have to do is assemble your lunch the next day.

Note that you may need slightly more or less of each macro category based on your needs. Maybe one less protein serving if you don’t need 187 grams per day. Adjust as needed, but keep eating the same amount of vegetables—as many of them as you can stand. If you stick to this for one week, you will likely lose a pound by Friday. Then, what about the weekend?

On the weekend, the first rule is don’t drink too much. If you do drink, have high-quality spirits or wine—no beer under any circumstances while you are cutting (note that if you are willing to count your macros, you can totally have beer. But no counting = no beer). 

Cook something great on Saturday night. Not bagel dogs. I’m thinking Scallop Scampi or Francis Mallman’s Cowboy Ribeye recipe. Maybe read Mastering The Art of French Cooking by Julia Child—that book contains a lifetime of brilliant recipes. Learning how to cook is the best way to free yourself from the heavy hands of well-meaning chefs who always throw extra butter in the pan for the sake of your enjoyment.

On Sunday, go to the store and stock up again. Get everything ready again. Repeat until cut.