FREE SHIPPING ON ALL ORDERS OVER $75

Hybrid Athlete Nutrition | Ripped and Powerful

February 11, 2016

Hybrid Athlete Nutrition | Ripped and Powerful


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.

  CLICK to buy Modern PROTEIN!!!

 

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 
 
Workout Intra shake:  ModernBCAA+ / ModernCREATINE
 
Meal 4:  Immediately post workout: 2 scoops Modern PROTEIN
 
Meal 5:  Post workout whole meal, 6oz protein, 1 cup green veggies, 1 TBL coconut oil
 
Meal 6:  Before bed shake:  2 scoops Modern PROTEIN.

 

Start with these guidelines and let us know if you have any questions.  #LiveModern

Prepared by Mike Rea

 

Follow Mike

 

________________________________________

Disclaimer
The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.
 
The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.



Also in Nutrition

MODERN PROTEIN CARAMEL CHOCOLATE CHIP PRETZEL COOKIES
MODERN PROTEIN CARAMEL CHOCOLATE CHIP PRETZEL COOKIES

January 05, 2018

If you give a bodybuilder a cookie… this is book I’m working on.    A children’s book about the moral dilemma of one man who had to pick between cookies and abs.  I think it’ll be popular...  Cookies are one of my weaknesses mainly because the serving size usually throws me off. If one serving is 2 cookies  I will look for the largest cookie, preferable a cookie stuck to another cookie, but it’s still one cookie because even Siamese sweets need love and before long I’ve probably eaten more than one serving. 

Continue Reading

HOW TO DO INTERMITTENT FASTING
HOW TO DO INTERMITTENT FASTING

January 02, 2018

Intermittent Fasting (IF) is one of the hottest fat loss methods in fitness but like most trends fasting has been around for centuries. Upwards of 14% of adults in America have reported fasting to drop fat. In this article, I’m going to give you a crash course on IF for fat loss so that you can use it to take your fat loss to the next level when needed.

Continue Reading

KETO DIET FOR BEGINNERS
KETO DIET FOR BEGINNERS

January 02, 2018

Ketogenic diets get their name from a group of unique compounds called ketone bodies, commonly just called ketones. Ketones are a metabolic by-product that your body creates when it is burning fat (either stored body fat or dietary fat) at very high rate. This generally only happens during long intense exercise, or when carbohydrates are severely restricted, because the presence of the hormone insulin (which is released by your body when you eat carbs) squashes fat burning and ketone production.

Continue Reading