The best meal plan is one that is the highest amount of calories while still losing weight. Keep your cardio as minimal as possible and calories as high as possible while dropping weight. This way you can have multiple ways and things to subtract (Calories) or add (Cardio) when you hit a roadblock.
Make sure you are eating every 4-6 hours to maximize muscle protein synthesis, and use a VARIETY of foods to help meet protein, fiber, fat, and micronutrient intake.
Find sources that DIGEST well on you, and stick to them.
I personally like to stick to these as my sources.
Pro: Eggs, Chicken, Egg Whites, Yogurt, Whey Protein, Steak, Sirloin, and 93/7 Turkey and 95/5 Beef
Carbs: Strawberries, Blueberries, Potatoes, Sweet Potatoes, Rice, Cereal, Veggies, Peppers, Onions, Broccoli, Trace carbs from condiments (1 carb ketchup, and low carb bbq sauce). I also use HBCD around my workouts
Fats: Whole Eggs, Avacado's, Oil's, low fat dairy, nut butters
Don't be afraid when your kcals are still high to use other low fat sources like low fat brownies or muffins around your workouts for easy carbs that digest very easy. The goal is optimal performance. when you diet a long time you may need big refeeds to keep your metabolism high, and keep the fat burning going.
The best meal plan is one that is the highest amount of calories while still losing weight. Keep your cardio as minimal as possible and calories as high as possible while dropping weight. This way you can have multiple ways and things to subtract (Calories) or add (Cardio) when you hit a roadblock.
Make sure you are eating every 4-6 hours to maximize muscle protein synthesis, and use a VARIETY of foods to help meet protein, fiber, fat, and micronutrient intake.
Find sources that DIGEST well on you, and stick to them.
I personally like to stick to these as my sources.
Pro: Eggs, Chicken, Egg Whites, Yogurt, Whey Protein, Steak, Sirloin, and 93/7 Turkey and 95/5 Beef
Carbs: Strawberries, Blueberries, Potatoes, Sweet Potatoes, Rice, Cereal, Veggies, Peppers, Onions, Broccoli, Trace carbs from condiments (1 carb ketchup, and low carb bbq sauce). I also use HBCD around my workouts
Fats: Whole Eggs, Avacado's, Oil's, low fat dairy, nut butters
Don't be afraid when your kcals are still high to use other low fat sources like low fat brownies or muffins around your workouts for easy carbs that digest very easy. The goal is optimal performance. when you diet a long time you may need big refeeds to keep your metabolism high, and keep the fat burning going.
Just remember there is no perfect plan. I can and will gladly go into more detail on any of it if you need it. After years of competing as a bodybuilder from teen to my 30s I realized I never truly got it 100% and never would either. The goal of any cut is to minimize muscle loss and maximize fat loss. Not one day will be the same as to how you feel and think. You may need to try a few different food sources and change the type of meal for the time of day a few times to get it right. I eat my meals to maximize my energy now for a 4:30 workout everyday and on off days I change. This in turn makes my meals "sources" different at different times. As far a dirty or cheat meals I never really got into that because I think of it like someone who stopped drinking, if you drink a little here and there your leading yourself down a dark road to drinking more later... I never came off a diet. I just ate more calories from good sources of carbs, fats, and proteins. Think of it this way, your not dieting, its just a way of life... now if your not competing whos to say you can have a enjoyment meal every now and then... Double edge sword but its your body and mind. Just remember you have to expel more calories than you take in to lose the fat, but the body is smart so you def need to supply yourself with good things to keep it from using muscle as "food" or energy. Make sure you are pushing the aminos...Juiced Aminos are awesome and should be a staple for any one at anytime..... I will gladly help you if I can any way I can.. good luck and remember figuring out what your body needs takes time and effort, "dieting" is a long term process to learn and when you get it you will appreciate food and what food does for you a lot more!!!!! Good luck brother!
Originally Posted by AlphaJeremyxx
Thanks man. really appreciate the help.
INSTAGRAM : @npcdusty
Thanks,
NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
Just remember there is no perfect plan. I can and will gladly go into more detail on any of it if you need it. After years of competing as a bodybuilder from teen to my 30s I realized I never truly got it 100% and never would either. The goal of any cut is to minimize muscle loss and maximize fat loss. Not one day will be the same as to how you feel and think. You may need to try a few different food sources and change the type of meal for the time of day a few times to get it right. I eat my meals to maximize my energy now for a 4:30 workout everyday and on off days I change. This in turn makes my meals "sources" different at different times. As far a dirty or cheat meals I never really got into that because I think of it like someone who stopped drinking, if you drink a little here and there your leading yourself down a dark road to drinking more later... I never came off a diet. I just ate more calories from good sources of carbs, fats, and proteins. Think of it this way, your not dieting, its just a way of life... now if your not competing whos to say you can have a enjoyment meal every now and then... Double edge sword but its your body and mind. Just remember you have to expel more calories than you take in to lose the fat, but the body is smart so you def need to supply yourself with good things to keep it from using muscle as "food" or energy. Make sure you are pushing the aminos...Juiced Aminos are awesome and should be a staple for any one at anytime..... I will gladly help you if I can any way I can.. good luck and remember figuring out what your body needs takes time and effort, "dieting" is a long term process to learn and when you get it you will appreciate food and what food does for you a lot more!!!!! Good luck brother!
Thanks for the help brother. I understood everything you said. When I was walking home from the gym after my 4:30 workout I realized a diet plan is never perfect, but you can learn to get better each and everyday. I'm not perfect at this sport we call bodybuilding/weightlifting I try my best to keep learning as much knowledge as I can. I heard juiced aminos is really good but I don't have the debit/credit card to get it. So I'm just working with what I got. I'm currently taking animal cuts and I absolutely love it, it is hands down the best thermogeneic I ever took.
Like the other two said, there is no perfect plan for everybody.
Here are some guidelines you can base your initial diet on. But, like I said, you will most likely have to adjust your food consumption to fit your body´s individual needs:
Protein: 1.5g per pound of bodyweight
Fat: 0.5g per pound of bodyweight
carbs: 1-2g per pound of bodyweight
Carbs are the main swing nutrient in any diet. Meaning that´s where most of the adjusments will have to be made. if you´re not losing weight, cut them back slightly (10-20%). If you´re dropping too fast, increase slightly. It´s a process of continous experimentation.
Like the other two said, there is no perfect plan for everybody.
Here are some guidelines you can base your initial diet on. But, like I said, you will most likely have to adjust your food consumption to fit your body´s individual needs:
Protein: 1.5g per pound of bodyweight
Fat: 0.5g per pound of bodyweight
carbs: 1-2g per pound of bodyweight
Carbs are the main swing nutrient in any diet. Meaning that´s where most of the adjusments will have to be made. if you´re not losing weight, cut them back slightly (10-20%). If you´re dropping too fast, increase slightly. It´s a process of continous experimentation.
Do you multiply the 1.5, 0.5, 1-2 grams of carbs, protein and fat to your body weight?
Listen to REX, it doesn't get much better on advice from a very good source right there. I also PM'd you back so I hope that helps! Will be glad to continue and help I can for you!
Originally Posted by AlphaJeremyxx
Do you multiply the 1.5, 0.5, 1-2 grams of carbs, protein and fat to your body weight?
INSTAGRAM : @npcdusty
Thanks,
NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
It is all support in here...This is why I love the brand and brotherhood
yes. Everyone in here takes care of each other making sure we all stay on track, and lift up one another through the tough times we face. Stay smashing my brother.
Do you multiply the 1.5, 0.5, 1-2 grams of carbs, protein and fat to your body weight?
Yes.
Let´s say your weighing 200lbs.
That would put you at 300g protein, 100g fat and 200-400g carbs.
I´d suggest for anyone to rather start at the low end of carb intake. Meaning 200g and go from there...
The best meal plan is one that is the highest amount of calories while still losing weight. Keep your cardio as minimal as possible and calories as high as possible while dropping weight. This way you can have multiple ways and things to subtract (Calories) or add (Cardio) when you hit a roadblock.
Make sure you are eating every 4-6 hours to maximize muscle protein synthesis, and use a VARIETY of foods to help meet protein, fiber, fat, and micronutrient intake.
Find sources that DIGEST well on you, and stick to them.
I personally like to stick to these as my sources.
Pro: Eggs, Chicken, Egg Whites, Yogurt, Whey Protein, Steak, Sirloin, and 93/7 Turkey and 95/5 Beef
Carbs: Strawberries, Blueberries, Potatoes, Sweet Potatoes, Rice, Cereal, Veggies, Peppers, Onions, Broccoli, Trace carbs from condiments (1 carb ketchup, and low carb bbq sauce). I also use HBCD around my workouts
Fats: Whole Eggs, Avacado's, Oil's, low fat dairy, nut butters
Don't be afraid when your kcals are still high to use other low fat sources like low fat brownies or muffins around your workouts for easy carbs that digest very easy. The goal is optimal performance. when you diet a long time you may need big refeeds to keep your metabolism high, and keep the fat burning going.