Personally, when I design my flexible meal plans, I usually aim to get around 20% of my daily calorie target from dietary fat. The Institute of Medicine recommends that adults should aim to get 20 to 35% of their total daily calories from dietary fat. You’ll see in the sample meal plans you can download from my site that all “cutting” plans include a generous amount of carbs □ The same flexible meal plans that have helped hundreds of people over the years get into the best shape. As long as you don’t exceed your daily calorie target, you’ll find that life will be much more enjoyable when you include more carbs in your meal plan, not less. The truth is, when it comes to body composition, it doesn’t really matter. When I first started my fitness journey, I could never get a straight answer about whether I should restrict my carb intake or not. This is why getting over half your protein needs from whole food and the rest from protein powder, is a good compromise for most busy people I’ve worked with over the years. The truth is, most people can’t due to family, work, travel commitments, etc. In an ideal world, you should get 100% of your protein requirements from whole food. Personally, I aim to include around 100–150 grams of chicken or beef in my meal plan, in two or more major meals a day, with two or so protein shakes as “snacks” around those meals. Very low calorie dieters like me (back then) suffer from food cravings, mental fatigue, and zero energy! It was a miserable 3 month transformation that left me more miserable afterwards. So don’t make the same mistake of heavily restricting your calories, losing muscle, doing endless cardio, and zero resistance training… you’ll end up a skinny fat like I was □Īnd by the way, I wasn’t enjoying this process either. By the way, a combination of dieting and training behaviours that most of you have committed, too! I worked really hard at restricting my calories that I just looked small, weak, and without any muscle to show. I can never forget taking the photo on the right and being so disappointed. This photo was the result of an aggressive calorie restriction, zero weight lifting, torturous cardio, over a 3 month period back in 2014. One of the problems I personally faced when I heavily restricted my calories was a humiliating situation of being skinny fat. Would you like to learn how I got into the best shape of my life as an ordinary guy? Check out my Ultimate Body Transformation program-a simple science-based program to rapidly shred fat, build muscle, and get stronger. ![]() Losing glycogen is not really a problem, but the moment you break out of the starvation diet and begin eating carbs again (after you’ve cut them all away) is the moment glycogen and water weight will return. In this study, it was found that subjects lost 20 to 30% of their weight as water, with most of that caused by a reduction in glycogen levels. ![]() The truth is, whenever you hear of someone losing 10 pounds of weight in their first week through aggressive calorie restriction, they are actually losing mostly glycogen and water (not fat!) And as we all know, we end up adding to the “yo yo dieting” statistic and worse, putting on all the weight (plus some) we lost on our savage 10 day “watermelon cleanse.” Losing Glycogen and Water Weight Most people execute their weight loss journey out of impatience! This leads to disastrous dieting behaviours such as skipping meals, cutting out complete food groups, severely reducing portion sizes, and taking extreme dietary measures that leaves you feeling miserable. 14 So What’s Next? Meal Plan for Weight Loss Tip #1 Stop “aggressively” restricting your calories
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