The Definitive Guide to Effective Meal Planning

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the definitive guide to effective meal planning

certain foods ‘clog' your hormones and keep you fat

calories in vs. calories out is bunk and calorie counting doesn't work

what if you were immune to all the mainstream diet hysteria and gimmicks

what if you knew exactly how to use your diet to change your body composition as desired

table of contents

calculate your daily calorie intake correctly

meal scheduling

examples of meal planning

what did you think meal planning? have anything else you'd like to add? let me know in the comments below

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calculate your daily calorie intake correctly

what would you think if someone told you he wants to drive cross-country without looking once at his gas tank

have to pay attention to caloric intake

it's not likely to work over the long term

the bottom line is calorie planing and/or tracking is the most reliable and effective way to lose fat and build muscle

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if you want to lose fat

this is known is creating a “calorie deficit

why do new brands of “calorie denying” come and go every year

maintaining a calorie deficit will

how should your calorie deficit be

a daily calorie deficit of calories

a daily calorie deficit of calories

both groups followed a high-protein diet and trained as they normally would

calorie deficit

high protein intake

the other group did the same workouts but ate half the protein

these people ate just over half of the energy they were burning and did weightlifting and hiit cardio workouts

the participants in the high-protein group lost

the low-protein group lost of fat and gained no muscle

to 6 hours of heavy weightlifting

to calorie deficit

calculating your daily calorie intake

the first step of calculating your calorie needs

written by michael matthews

scientifically reviewed by tyler clinard

fact checked

evidence based

building muscle

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nutrition

weight loss

which of the following statements do you think is true

you have to eat clean to get

if your body has too many toxins

if you eat too many carbs

if you answered “none

if you're surprised to see me say that

because this is where we're going to completely demystify dieting and learn

even better

not in a perverse

nay

imagine…

no more fad diets

no more forcing down joyless

no more battling hunger and cravings

gain weight

forsake everything you actually like to eat

as you'll soon see

let's get to it

energy balance and weight loss

energy balance and muscle building

calculate your macronutrients correctly

eat foods you like

adjust based on your results

what supplements

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instead

little as i want

i read this book that said you don't have to watch your gas tank if you use

gain weight without counting calories…to a degree

the reason

now

depriving yourself

it's freeing yourself

eating foods you actually want to eat

knowing

yes

specifically

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energy balance and weight loss

achieve something

that is

when you want to lose weight

while many weight loss diets advocate eating very little every day

this type of “starvation dieting” comes

instead

specifically

this will allow you to lose anywhere from

i'm not plucking that advice out of air

it's based on research conducted by scientists at the university of jyväskylä and my experience working

it was conducted

it's also worth noting that this group was eating over 2

similar results were seen in another study conducted by scientists at mcmaster university

weightlifting and hiit workouts

yes

if you were to show that protocol to any personal trainer

now

it does show you just how militant you be without ruining your body composition

to 2.5 hours of cardio

this is the basic strategy behind my bigger leaner stronger and thinner leaner stronger) pro