A typical reoccurring theme in our lives is weight loss. The thing about it is, most people over-complicate it like crazy. Losing weight is not rocket science. In very general terms it's calories in vs calories out, being that the daily calories you intake in a day must be less than the daily caloric expenditure. Before you think "Oh I can't do it" or "Oh i'm big boned, I was just BORN THIS WAY", no Lady Gaga, you were not born this way. You were born to be a hunter-gatherer, which means you were born to be physically fit and chase down and kill animals. It is not impossible even if you're obese to get into shape. In fact, something only becomes impossible when you've filed it under the impossible category in your mind. If you haven't tried, you've already failed. So how should I be eating? Well here is a typical meal plan we would suggest to someone who wants to lose some body fat and get lean: Meal 1 (bfast) - Protein, carb, veg Meal 2 - Protein, veg Meal 3 (Pre-workout) - Protein, carb,veg Meal 4 (Post - workout) - Protein, veg Meal 5 (pre-sleep?) - Protein, veg Keep in mind, these are all small meals to keep you feeling satiated throughout the day. We are not trying to stuff your face. We're trying to give you enough energy for your brain to work properly and for you to train with maximal effort. The foods we recommend while trying to get lean are very simple. Chicken breast, Fish, eggs, oats, rice, and any leafy green vegetables. Other lean meats are fine also. All meats must be prepared by either grilling, steaming, or broiling/baking. NO Condiments! No Ketchup, no BBQ sauce (Unless they’re sugar free). The only things allowed are Sriracha sauce and soya sauce if need be. All meats and stuff can be seasoned with salt, pepper and any other DRY spices. Portion size depends on the person but for the average person we'd say probably 4-6oz of meat and with the carb meals, 1 cup dry oats or 1 cup COOKED rice. Vegetables you can have as much as you want, these should also be either steamed, baked or grilled. For the bodybuilder it depends on your weight but typically between 8-12oz of meat per meal. Also obviously more carbs depending on your bodyweight and activitiy needs. Keep in mind that the portions may vary highly depending on the person. You should calculate your daily caloric maintenance and just go into a 500 calorie deficit depending on how overweight you are. That would mean adjusting the portions also. Also you may not even have to go 500 under; some people can get away with like 250 under and just adding cardio to add more of a deficit. Get Big. Get Strong. Keep Fit. Stay Healthy. Ryan H is a contributor for Beast Sports Nutrition. Ryan is a business graduate who found his passion in fitness. He's always on the Internet trying to learn more about bodybuilding, training, and dieting. When he's not learning, you can find him either in the kitchen preparing a meal, eating, watching the UFC or at the gym trying to break a new PR. Ryan is also a big advocate of social networking websites such as twitter because they allow for people of all social and economical statuses to communicate.
Say Goodbye to Your Fat for Good- Part 1 of 2
- by Connie K
- Sun, Nov 04, 18
- 3 min read