The Opera Bro Guide to Flexible Dieting - Chapter 3. How To Track Our Food

How to Track our Food:

I briefly mentioned this before, but my favorite way of tracking calories along with macro and micronutrient intake (and the method I use for myself AND my clients) is the FREE phone App and Online Database Myfitnesspal (.com.)


You can set up an account on Myfitnesspal either with your phone or with your computer and adjust the calorie and macronutrient numbers to fit the calculations you did for this program.


Here is a diagram on how to find the macro nutrients listed in your food:

With flexible dieting, you can eat or drink whatever you’d like as long as you track it and it fits into your calories and macronutrients. Track everything you eat and drink unless it has zero calories. Use myfitnesspal to keep track of everything. Do as little estimating as possible. Use measurement tools such as measuring cups, tablespoons, teaspoons, and a weight scale. Remember: Specific numbers get specific results.

Pro Tip: Your digital food scale will become your best friend. You can pick one up at Walmart or Amazon for dirt cheap.


How to Track Alcohol:

Although I’m personally not a huge fan of drinking, the majority of my clients drink recreationally and socially. Drinking is part of society, and often times we all want (sometimes need) and feel obligated to drink.

You’ll notice that many alcoholic drinks have a certain amount of calories, but have almost no macro nutrients listed. “What?? How is that possible?” That is because Alcohol is actually another macronutrient.

If you want to drink, make sure you keep your overall calories in check. If you’d like to track them in your macros, take the total calories and track them as either fat or carb macros.

For Example: 1oz of Hornito’s Tequilla (roughly 1 small shot) is 69 calories.

Tracked as Carbs: 69 divided by 4 (the amount of calories per 1 gram of carbs) = 17.25 grams of carbs

69/4 = 17.25


Tracked as Fats: 69 divided by 9 (the amount of calories per 1 gram of fats) = 7.6 grams of fat

69/9 = 7.6


As you can see, drinking isn’t very economical in terms of nutritional use of your calories. It’s very simple to over consume with alcohol alone. With the introduction of mixers, beers, and the junk food cravings that come with a well crafted buzz, your chances for binging increase dramatically. Therefore, I generally steer people away from drinking altogether. However, I still live in the real world and understand that drinking is a part of life, and sometimes you need to let loose and get the kind of drunk that’s only talked about in whispers and legends in the pubs of yesteryear. So, I will give you tactics to help you have a night of binge drinking and keep you from derailing all of your hard earned progress later in this book under the section “Binge Drinking and Flexible Dieting.” But for now, lets continue to learn the basics.


It is imperative that you are getting in your micronutrients (vitamins and minerals.) What does that mean? That means you should be eating at least 1-2 servings of fruits and vegetables every day and supplementing with a multivitamin. The multivitamin doesn’t have to be expensive, just a simple one you can pick up from your local grocery store shelf will do. As funny as it sounds, too many people neglect their health while pursuing a healthier body! Like Hippocrates said “Let food be thy medicine and medicine be thy food.” Let nature’s candy keep you away from the pill cabinet and your doctor’s waiting room.


How Diets Work:

At the end of the day, if you're wanting to lose body fat you have to be in a caloric deficit. Meaning you have to burn more than you consume. You can try to regulate your hormones all you like, eat 6 times a day to “boost your metabolism,” play with the gut flora and all of that jazz, but at the end of the day if you’re eating too much you’re not going to lose any bodyfat. You may get some water fluctuations, some minor dips in weight, but to truly cause change in your body you’ve got to negotiate a way of keeping yourself in a calorie deficit long enough to get the physique you desire.


How to set up Flexible Dieting for Fat Loss:

Most people who want to begin implementing flexible dieting are interested in losing bodyfat and getting a leaner, “sexier” physique. Like I mentioned in the previous section, you lose body fat by being in a caloric deficit either created by calorie restriction or energy expenditure. The benefit of flexible dieting is being able to be on a “diet” while still eating the types of foods you like to eat, although not necessarily the quantities. The steps for using flexible dieting for fat loss are as follows:


Fat Loss:

Step 1.) Place yourself into a calorie deficit with your macronutrients favoring High Protein and Fiber Consumption.

Step 2.) Do resistance training (with weights) to promote muscle growth and retention.

Step 3.) Maintain the calorie deficit until you’ve reached your ideal shape, size, or number.

Step 4.) If you’ve stalled in progress, introduce more physical activity in the form of cardio or slightly reduce calories in the form of carbs and/or fats.


I'll use one of my clients as an example (anonymously of course):

Bobby weighed 255lbs at 40% Bodyfat when we began. Because of his age, muscle mass, training experience and occupation I set his calories and macronutrients as such:

4 Training Day Calories: 2000

Protein: 165-200

Fiber: 25 grams (min)


3 Non Training Day Calories: 1800

Protein: 165-200

Fiber: 25 grams (min)


Cardio: 50 minutes Weekly Total (both high and low intensity)


After 5 weeks of consistent training and diet adherence, we reached our first stall in weight loss. We changed the calorie scheme to the following:


4 Training Day Calories: 2000

Protein: 165-200

Fiber: 25 grams (min)


3 Non Training Day Calories: 1800

Protein: 165-200

Fiber: 25 grams (min)


Cardio: 90 minutes Weekly Total (both high and low intensity)


Weight loss resumed for several more weeks. He is very pleased with his results. Currently down 35lbs. Muscle Mass and Strength also increased during the entire portion of this phase, demonstrating that it's very much possible to build muscle while dieting, especially in beginner lifters.


How to set up Flexible Dieting for Muscle Gain

The best time to implement this style of flexible dieting is when you’ve already obtained the lean physique you want. That way when you’re adding calories you’re pushing that energy into a system that is primed for protein synthesis and not hoarding fat. This is basically the foundations of what is called a “Reverse Diet,” a topic I will be discussing in another book outlining how to dig yourself out of any diet hole. The basic outline is as follows:

Muscle Gain:

Step 1.) Place yourself into a calorie surplus with your macronutrients favoring Protein and Carbohydrates

Step 2.) Do a progressive overload based resistance training program that frequently has you performing higher reps to promote muscle growth.

Step 3.) Increase Training and Calorie Stimulus until you’ve reached your ideal shape, size, or number. Or until you’ve acquired too much body fat and would like to look leaner.


If you're not on a training program that promotes both muscle hypertrophy and strength progression, you're doing your body a disservice. Strength and overall muscle mass go hand in hand. It's also a definitive marker of progress. Where measurements and the mirror can be skewed by other variables, it is very unlikely that if you increase your bench press by 50lbs your muscle mass in your chest and triceps will not have increased as well.

Even if you're a female looking to develop lean, tone muscle: Strength training is the answer to your physique goals. Developing lean muscle mass will not only shape your legs, butt and thighs to look like a bikini models, but it will also aid your metabolism and make dieting much more expedited and bearable. Don't let the female physiques you see in bodybuilding and muscle magazines lead you astray. Many of those bodies and the extremes they present are only obtained with the use of drugs and steroids. It is immensely challenging and arguably impossible to develop such a physique without such pharmaceuticals. In other words, lifting weights won't make you big and bulky.

If you’re brand new to weight training and have no idea on how to begin, then you can get my Beginner Gym and Diet Program FOR FREE from my website that will put you on the right track. But this book isn’t about training, it’s about flexible dieting. So, let’s analyze why people can’t stay on their diets...


You Can Find the FULL BOOK HERE -

OR, You can Get The Audio Book HERE


Until Next Time,

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro

Posted on January 7, 2017 and filed under Books, Tutorials.