posted Thu, 07/23/2015 - 16:21
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Diet meal plans
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Can anyone give me any advice on daily meal plans that promote fatloss but do not stunt muscle growth?
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Can anyone give me any advice on daily meal plans that promote fatloss but do not stunt muscle growth?
To loose fat you need to be in a calorie deficit. You might look into flexible dieting. It's my current diet. Ever kept track of your macros? I would suggest checking out iifym and finding out how many calories you need to cut to loose fat and still keep your protein in the 1g+ per pound of body weight.
I did its about 2200 calories a day im allowed to eat, the trouble is im a cook and around bad foods all day and idk what to eat or not to eat aside from the obvious, plus is there a way to NOT feel shitty and weak during cal def?
That's kinda why I said check out the flexible diet. It's much easier to keep track of and I've seen people on it crazy shredded. It's basically for people who can't handle a strict pre made meal diet. But justanotherguy is spot on. Good carbs and you'll feel great man. Choosing brown rice over macaroni and cheese makes a HUGE difference in the way I feel afterward. Instead of sluggish and wanting to take a nap I want to flip a fucking vending machine.
The reason you feel so shitty on calorie deficit is because you're using sorted fat at fuel. It's a pretty crappy fuel compared to carbs.
Also you need willpower. Food is fuel, nothing more.
even if i use good carbs, how often should i include them in a meal? Like should i have brown rice once a day or a little with every meal? Sorry about newb questions but this aspect is literally the hardest part of this lifestyle change, not my work ethic in the gym.
It really does come down to body type. I myself am an endo-meso, and fairly sensitive to carbs. At a bodyweight of 245lbs, I would consume rougly 175g of carbs.
Here's a good guide:
Total Calories per day* 10 – 12 calories per pound of bodyweight
Protein per day** 1.3 – 1.6 grams per pound of bodyweight
Fat per day*** 20-25% of total calorie intake
Carbohydrates per day*** Fill in the rest
To illustrate, a 175lb male would adhere to the following guidelines:
Total Calories: 11 x 175 = 1,925kcals/day
Taken from jtstrength.com
This will strictly for weight loss.
This will not build muscle, or sustain you on AAS at all. Try dieting like this for 3 months, and record your fat loss weekly. Calipers are your freind.