Follow these simple guidelines to get the results you want, such as gaining muscle and strength, losing fat, maintaining (adding a small amount of muscle while leaning forward), or simply feeling better and improving performance. can do.
These are overwhelming for anyone looking for an unknown diet secret or an underground diet secret, but they work better than the fake secrets that YouTube authorities are trying to sell to you.
1 Eat almost raw foods.
Meat, seafood, eggs, fruits, vegetables, nuts, raw grains and more. If these make up at least 80% of your calorie intake, then the mistake is very difficult.
2 Take 1 gram of protein per pound of body weight.
This is the upper limit of what you need. You can eat a little less and get well. However, protein is not efficiently stored as fat, so it is better to have too little than too little. Use common sense. If you’re obese at 350 pounds, you don’t need 350 grams of protein, but you probably need more protein than you’re currently consuming.
This amount of protein is enough to build muscle, function optimally, minimize muscle loss during a diet, and be more satisfying when the main goal is fat loss. ..
3 Adjust your calorie intake to your goals and spending.
What is the first step? Find out how many calories you need to maintain your current weight. There are formulas for that, but most aren’t really appropriate. And anyway, your calorie consumption changes from day to day. Also, people on a chronic diet have very different “actual energy requirements”.
I recommend recording everything you eat for 5 to 10 days. The longer you do it, the more accurate it will be. Weigh in the morning of the first day and the morning after the last day.
Calculate your average daily calorie intake. Next, look at the change in weight.
If you gain weight, your average calorie intake is surplus. If you lose weight, it’s in the red. If your weight is stable, it may be close to your maintenance level.
Once you know your maintenance level, it’s very easy to plan your daily calorie intake.
- To build maximum muscle while accepting some fat gain: 25-30% or more surplus
- If you gain a little fat and build muscle: 20-25% calorie surplus
- To build some muscle with minimal fat gain: 10-15% calorie surplus
- If you want to build a small amount of muscle while staying lean: 2.5-7.5% surplus
- Hopefully to lose weight while adding a small amount of muscle: 5% shortage to maintenance intake
- To lose fat without losing muscle: 10-15% calorie deficiency
- If you lose a lot of fat while minimizing muscle loss: 15-20% calorie deficiency
- For maximum fat loss (high risk of muscle loss): 20-30% calorie deficiency
