Slowly decreasing calories or full on clean diet

Morning gents,
So I've adjusted my diet recently, stopped intermittent fasting and stocked up on supplements.
Instead of starting off super strict I've given myself some leeway to eat, all sugars are out (cold drinks/sweets and ice cream being my nemesis) . I don't really calculate calories properly I've just been listening to my body, so when I'm hungry I'll have roughly palm size meat (fish,chicken,beef) then one handful mixed roast veggies and finally a handful of lentils/beans. Upon waking and sleeping I have a whey shake with full cream milk, and pwo I go with whey/oats/banana/sugar free peanut butter smoothie. During the week a cheat meal would be nandoes half a chicken with veggies. My thinking being this is already a big adjustment from my normal IF anything goes diet, and my bodies been responding nicely, thinking of sticking to this until I plateu then properly mapping out meals/calls/macros.
You guys think I'd get better result going super clean from the beginning? Not really in a rush to get lean, and very active outside of gym lately, so just trying to make sure my body is in an anabolic state all day, while slowly losing fat.
Any advice would much appreciated!

map out your macros and totals per day and track everything you put in your mouth for about two weeks. then use that total calorie/macros as a starting point.

Will start keeping track today, and I'll post it in two weeks. I know proper diet info will cost me, not expecting a free diet. I've read djs articles they are the heat! But my thinking is that process it's to get from 15 down to 8% bf, I'm going from +~ 20 down to 15 .

Personally I would have ditched the supplements and added IF.

I am not really a supplements guy, I'd much rather spend the money on actual food. I quite like IF although do not practice IF all the time - I find it helps if I am dropping calories low as I struggle and am a grumpy ass mofo if I try and eat small meals from the beginning of the day as I am constantly hungry... more like hangry actually.


My view and opinion on diets, unless it is for a specific limited time only goal - like getting ready for a contest - is that they need to be maintainable and become a lifestyle change and not just a diet.


Counting calories is still the best way to be as accurate as possible IMO.

Thanks psy clown! Tried to +1 karma but ended up minusing one from my I phone haha will adjust it later!
I agree about if being the best way to drop calories! I've got mad progress pics from last year using var + kinobodys intermittent fasting protocol. Apart from dropping fat and gaining strength (weird I know ) as far as muscle goes I only tend to maintain muscle mass rather than build. I did IF for about 8 months, craziest thing was a 36h water fast, and started showing abs!
Mixing things up now to keep the body in shock, but thanks again! Definatly gonna start tracking my calories

Hiroich wrote: Thanks psy clown! Tried to +1 karma but ended up minusing one from my I phone haha will adjust it later!
I agree about if being the best way to drop calories! I've got mad progress pics from last year using var + kinobodys intermittent fasting protocol. Apart from dropping fat and gaining strength (weird I know ) as far as muscle goes I only tend to maintain muscle mass rather than build. I did IF for about 8 months, craziest thing was a 36h water fast, and started showing abs!
Mixing things up now to keep the body in shock, but thanks again! Definatly gonna start tracking my calories

LOL, thanks for the -1 karma

Nice, I also really enjoy watching Greg's videos. I agree with his approach as in a diet should almost be effortless and fitness should enrich your life as opposed to becoming your entire life.
Obviously if you make a living off of it, then it is a bit different.

Track your calories and stay strong. The more things you can do "right" the better the end results will be and the quicker they will start to happen. Determination and consistency is key.

Hi gents! So I started tracking calories and macros, weighing all my portions and sticking to it. First time in my life I've been this critical of what I eat. Thanks again for the help. Following one of djs sample diets, consisting of beef steak/tuna/eggs/hake , brown basmati rice/oats, salt/sugar free peanut butter/salmon, then mixed veg soup for fibre/micros. Wanted to know if I need to cut out salt spices straight away, or can I leave it as the second last weapon (before eca)

don't cut too much salt , your body needs the sodium and iodine

Thanks! Chicken fillet with out any sauce is already bland, without chicken spice it would be hell

Something that i do when cutting is start of at maintanance for a week or two and then add cardio maybe twice a week and increase training intensity with super sets and drop sets.. After that i drop calories and then increase cardio and so on till im satisfied. So when cardio hits a plateau, drop cals when cals hit plateau add more cardio. Get what saying. That way there is a bigger window for playing around.

Also you can diet down with sauces and spices and so on. Just count everything. Unless you competing and a few weeks out, now real need to punish yourself with dry chicken and so on.

Thanks for that fakey have some karma! Will defiantly try that out, been doing 300 below maintainence on training day , and 600 below maintainence on off days. So might jumped the gun abit.

Fakery you absolute champion! Started eating at maintainence since your post and upped cardio from 30 min to 60 min. Was stagnant In weight on a deficit dropped 2kgs on maintainence thanks bud

Also, wanted to know when it would be necessary/beneficial to have a cheat meal. Been tracking cals/macros and eating clean for about 3 weeks, only just started seeing results. Don't want to cheat if its not going to aid in my progress.

For me you started too clean. Take it with a pinch of salt, but you haven't really left all that much to improve on or tweak. The least I would start on is two cheat meals per week. Soon you will snooker yourself with no real way out.

Thanks for that pyro! Yeah also thought I should've slowly cut empty calories out /switch to healthy options. But you know what I actually feel good, have a mental edge in training and my day because of my new found discipline. If I'm not seeing any results a few months down the line I'll add eca, or clen or yohimbine hopefully my body adapts by then, cheat meal tonight it is then! Should the meal still fit within my daily calories? Thanks for the advise mate

Yes no matter what you do it MUST fit with your target calories.

thanks man! had my cheat meal last night, about 1000 calories, over estimating just to be safe since the restaurant isn't on fatsecret. Feeling great, looking leaner and fuller, so will definatley cheat twice a week from now on! Added a few more tasty things to my diet aswell, muesli/nut fruit mix in my oats and blended into my postworkout shake plus some full cream milk. dont want to eat too clean now