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What foods should I eat?

The answer to this shouldn’t surprise you: healthy food! And food that’s as close to its natural state as possible.

You need to begin thinking of food in terms of the number of macronutrients—protein, carbs, and fat. Your protein needs should come from chicken breasts; whole eggs (and egg whites, for pure protein); lean cuts of beef; fish; turkey; and protein powder. Your carbohydrates can come from potatoes, sweet potatoes, rice (white or brown), oats, fruits, and vegetables.

As for fat, most of it will come as a by-product of your protein foods, but you can also derive fat from avocados, nuts, nut butter, seeds, and a small amount of oil such as coconut or olive.

How much should I eat?

If your goal is to gain muscle size and maximize strength, consume 14–18 calories per kg of your body weight. For fat loss, go with 10–12 calories per kg. Yes, these are ranges and not exact numbers—you’ll need to experiment a bit and find what works for you.

Start on the lower end of the spectrum for muscle gain and the higher end for fat loss, so that changes can be made gradually, and adjust if you aren’t gaining or losing weight after two weeks.

When bulking up or slimming down, your protein and fat intake should be very similar. Eat 1–1.5 grams of protein per kg of your body weight and 0.4 grams of fat per kg.

Carbohydrates have the greatest effect on body weight due to their impact on insulin, a hormone that alternately causes muscle or fat gain depending on the timing and composition of your meals. For this reason, the number of carbs you eat will vary greatly depending on your goal.

To gain size, you should consume two grams of carbs per kg of your body weight. Be prepared to gain some fat along with the muscle, as more carbs mean higher insulin levels and more potential for fat storage. To lose fat, consume one gram of carbs per kg.

What does it all mean?

If you’re an 80 kg guy who wants to put on muscle, you might start your mass-gain diet by eating approximately 2,700 calories per day. This would consist of 180 grams of protein, 360 grams of carbs, and 70 grams of fat.

If the same guy wants to trim the fat, he would eat 180 grams of carbs instead of 360 to start with.

What should I eat before a workout?

Let the timing of your workout determine this. If you’re training first thing in the morning, you’re welcome to have nothing but water beforehand. Black coffee is fine, too, and may actually increase the amount of fat you burn in the session.

Assuming you had dinner the night before, your body will still be flush with amino acids (components of protein) and stored carbs, so there’s no immediate need to fuel your training any further. In fact, eating carbs right before can limit the fat you burn during a session.

On the other hand, if you’re training in the afternoon or evening, you can have some protein and carbs an hour or more before the workout to power you through it; 25 grams of protein and up to 50 grams of carbs are fine.

What should I eat after a workout?

We like a 2-to-1 ratio of carbs to protein—such as another 50 grams of carbs and 25 grams of protein. A protein shake would be ideal at this time because it digests quickly, getting the nutrients to the muscles fast when they need them most to begin the recovery process.

However, whole food can work as well. If you’re short on money, one or two pieces of fruit provide enough carbs to stop your muscles from breaking down and will jump-start growth. You can pair fruit with a lean serving of protein, such as white fish.

One more point to make here: By “workout” we mean weight training. You don’t need to follow any specific menu before or after a cardio session. In fact, as with weight workouts done in the morning, you’ll burn more calories from fat if you avoid eating before a cardio session.

Can I ever cheat on my diet?

Of course. The only way you can sustain a healthy eating plan is by building some leniency into it.

“Plan to have one or two cheat meals per week. These are meals when you can eat whatever and as much as you like, but as soon as you finish, you’re done. Don’t let it go on all day.

Incorporating booze, pizza, or whatever treats you enjoy will keep you on track long-term—not loathing the process.

“Don’t give up any food you love indefinitely,”

Deepak Tiwari
BreakfastLunchSnackPost- WorkoutDinner Desert
150 gms. black coffee200gm grilled salmonMeal-replacement shake with 50g protein, 25g carbs, 5g fat25g whey protein250 gms. baked chicken breast2 tbsp. almond butter with one scoop of chocolate casein powder and water (to make a pudding)
3 scrambled eggsLarge raw salad with 2 tbsp. olive oil and vinegar1 Banana3 cups cooked rice or potato
2 cups unsweetened, cooked oatmeal with cinnamon2 cups sweet or baked potato1 cup steamed broccoli
Sample Meal Plan

I am also going to bust a myth on protein. What do People Think About Protein Consumption?

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  1. Pingback: What do People think About Protein Consumption? - Curious Monk

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