Face it, when you work out and don’t eat right, it’s like putting shitty tires on a Ferrari. Your body is your temple. Treat it like one. This isn’t complicated either. You probably heard this all before. Maybe a little too complicated for ya. Don’t worry. I make it super super easy. I lift all the time. I aint smart and my body looks amazing. It’s because I adopted a simple way. My goal is simple. Build muscle, lose fat. Yeah ya heard that a million times... OK Read on.
#1) Take your weight times it by the factor 12.5 (I.e. 200 lbs = 2500 calories)
#2) Eat 500 calories less than that calculated number day 1, 2 & 3. Eat 500 calories more day 4. Repeat
#3) Eat 40% protein, 40% Carbs, 20 % good fat. (Unsaturated).
a) Take calorie number times 0.4 then divide by 4 equals protein needed in grams per day
b) Take calorie number times 0.4 then divide by 4 equals carbs needed in grams per day
c) Take calorie number times 0.2 then divide by 9 equals fat needed in grams per day
(i.e. 2000 calories equals 200 grams protein, 200 grams carbs, and 44 grams fats)
#4) Eat six meals a day (i.e. each meal 333 calories, 33 grams protein, 33 grams carbs, 7 grams fat)
Note: This is ideal but impossible to do without supplements, You will discover obtaining enough protein is very difficult; so substitute protein shakes throughout the day. Also be sure to always drink water and take your damn vitamins.
#5) Supplements:
a) First thing in morning:
b) With your breakfast:
c) 1hr before workout: .
d) 30 min before workout: .
e) 30 min after workout g
f) With evening meal:
g) 1 hr before bed
h) Going to bed
