So you want to know how you can eat to maintain or gain strength while getting ripped at the same time. The reality is this can be done fairly easily from a nutritional stand point given a solid meal plan is in place. The keys to focus on are, total calories consumed and your carbohydrate intake and timing.
The first step to planning is to figure out your body’s daily calorie expenditure. (Basal Metobolic Rate) Using the formula below will give you an adequate starting point to build on daily calories.
BMR Women: 655 + ( 4.35 x weight* ) + ( 4.7 x height* ) – ( 4.7 x age in years )
BMR Men: 66 + ( 6.23 x weight* ) + ( 12.7 x height* ) – ( 6.8 x age in year )
* Weight in pounds and height in inches.
Once you come up with your daily caloric needs, you will need to plan on how many meals those calories will be split up between. Everyone’s time allowances are different so this will vary from person to person.
Now that you have your plans structure in place it’s time to plan each meal. Keep in mind one of the main focuses was to keep an eye on carbohydrates. In order to burn fat, carbohydrates will need to be lowered. For optimal workouts it’s best to keep carbohydrates in meals pre-workout. Given you want to not only burn fat but also increase strength you will need to replace any calories from carbs which you eliminated from your plan with calories from healthy fats. Keep in mind 1g of carbohydrates is equal to 4 calories while 1g of fat is equal to 9 calories. Healthy fat sources should come from natural nut butters, olive oil, avocado oil, coconut oil, and macadamia nut oil.
Given everyone’s training and body types differ. Plans will vary from person to person. The planning will give you a great starting point, but will take some tinkering of the macros until you can find that “sweet spot” nutritionally which will give you your desired results. Below is an example meal plan for a 200lb athlete looking to add strength while getting ripped.
Meal 1: 2 cups egg whites
Meal 2: 6oz protein with 1 TBL avocado oil
Meal 3: 6oz protein with 1 cup green veggies, 2 cups cooked rice
Pre workout: Jack3d
Meal 4: Immediately post workout: 2 scoops ModernPROTEIN
Meal 5: Post workout whole meal, 6oz protein, 1 cup green veggies, 1 TBL coconut oil
Meal 6: Before bed shake: 2 scoops ModernPROTEIN.
Start with these guidelines and let us know if you have any questions. #LiveModern
Prepared by Mike Rea
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