I see many of my colleagues yo-yo with their body composition.
They get themselves to 6%, bounce back to 20%, get enraged, go back down, rebound back up
Here is the reality: you need to stay lean for 18 months, before you body believes it is true. The premise being that you need to go through three sets of new cells to make it permanent.
I am not sure of the science behind it; however I have seen so many people get lean and get fat back again, to say that the ones who stay lean practice the three following habits:
Habit 1: Taper down food intake as the day goes by
As a kid, my father kept repeating, breakfast of a king, lunch of a prince, dinner of a beggar.
A well-structured breakfast with a rich composition of foods high in dopamine and acetyl-choline building nutrients respectively, such as tyrosine and choline, will set up your neural drive for success and work capacity.
A well designed breakfast also has been show to affect the quality of your food selection for the whole day. In other words, a great breakfast helps you make better choices.
What do I eat for breakfast? Yesterday, I had goat stew and macadamia nuts. Today, salmon cooked in butter, cashews, avocados. Tomorrow, beef carpaccio, almonds, açai berries. With breakfast, I always have coffee: black like my soul. Sometimes, in cold weather, I will add coconut oil or grass fed butter.
If eating meat in the morning is completely new to you, then please go read my article on the Meat and Nuts Breakfast for more informations
Tip 2: Increase your carbs as the day goes by.
One of the biggest myths in nutrition is that you are supposedly carb sensitive in the morning. Complete bullshit. Carbs should be increased as the day goes by so you can make the correct neurotransmitters for shutting off the nervous system: GABA and serotonin. This way you can sleep properly, which in return makes you leaner.
Tip 3: Don’t eat within 2 hours of going to bed.
Don’t freak out about going catabolic. It won’t happen. Want to get lean faster? Stop eating 4 hours before going to bed 3 non-consecutive nights a week. Dr. Mark Houston pointed out to me some German studies that showed that this unique step has the greatest potential for restoring hormonal balance. Interestingly enough, 3 nights a week worked as well as 7 nights a week.
Get lean, then apply those three habits on a daily basis, and you will stay lean for life.