I've read a lot about fitness and nutrition, sorted out what I choose to believe from the conflicting information, and I've got my plan to about where I want it. I'm doing things the hard way, I know. Building a lot of muscle while losing fat is working at two goals that often work at cross-purposes. In strength training, the goal is to lift heavy and eat a lot to gain the most muscle and strength. For weight loss, burning more calories than consumed is key, and cardio plus working at a calorie deficit works best.
I've come a long way in a short time. 50 pounds lost in weight in four months, and I'm stronger than I've ever been. I've noticed that it is harder to increase my lifts, and at the same time, my loss in pounds per week has slowed. Conventional wisdom says that I'm at the point where I need to choose between being stronger and being skinnier. Conventional wisdom, especially in fitness, is often wrong.
I'm going to experiment this month with a modified version of Intermittent Fasting, as popularized by Martin over at LeanGains. www.leangains.com/
However, I'm sticking to the current calorie recommendations here at SparkPeople, modifying the eating plan, as I'd lke to continue to lose weight at the same rate. I'll spend the time from when I wake to about 12:45PM fasted, consuming only water, coffee and sugar-free gum, and then I break my fast with lunch. On days when I don't work out, I'll be on the low end of my calorie allowance, and my lunch will often be my largest meal. On workout days, I'll max my calories allowed, and my largest meal will come after I work out. In all cases, I'll be shooting for 175+ grams of protein.
In theory, I consume fewer overall calories, but with them mostly grouped in the period after I've done heavy lifting, pushing my limits on both my goals. Getting used to going to work without breakfast will be rough, but I'm easing into this over this weekend, and the extra protein should combat hunger. Wish me luck.