We have discussed the important role of macronutrients in our healthy being. "What you eat is what you are" defines a big role of your right diet. Today's article focusses on getting our healthy eating pattern in action, then building our bodies and then getting it into a magnificent shape (ripped) and lose unwanted fat.
Thumb rule:
- In order to maintain weight you have to burn the same amount of calories as much you consume, giving you a direction of your current standing. the next step to this is whether you want to build muscles or lose weight. its called calorie maintenance
- In order to build muscle the rule is simple you ought to eat more than you burn. here the most important thing to remember is not to consume more calories too fast or else you will get fat fast, the smart progression is the key, with your realistic goal. This is called calorie surplus.
- The most important phase is to get ripped. again smart progression is required as you don't want to do anything in hurry, or it will back fire. you have to burn more calories than you consume, your fat storage starts being used by body when needed, but if done too fast your muscle tissues could deplete, not what we want. Smart progression meal plan is required so that you don't spoil your hard work.
Maintain Weight phase:
This nutrition plan will be the basis for the other plans, so take notes. Just a few changes will be made in order to hit your
macronutrients.
Nutrition Facts
Carbohydrate: 35% Protein: 35% Fat: 30% Calories: 2500 calories
Meal 1 - Breakfast (430 calories)
250ml Skimmed Milk (1 glass)
1 Large Banana
20g Oats
32g Peanut Butter (2 Tablespoons)
Snack 1 - Morning (350 calories)
40g Almonds
1 large Apple
Meal 2 - Lunch (620 calories)
60g White indian Basmati Rice
30g Almonds
200g Broccoli
1 Chicken Fillet
Snack 2 - Pre-workout (330 calories)
375ml Skimmed Milk (1.5 glass)
1 medium Apple
1 Scoop Whey Protein (25g)
Snack 3 - Post-Workout (350 calories)
1 Large Banana
2 Scoops Whey Protein (50g)
250ml Skimmed Milk (1 glass)
Meal 3 - Dinner (450 calories)
200g Green Beans
100g Carrots
1,5 Salmon Fillet Frozen
1 Tablespoon Olive Oil
Build Muscle phase:
The plan here would use the same philosophy of maintaining weight. Few caloric
surplus changes would be applied in the meals.
Nutrition Facts
Carbohydrate: 40% Protein: 40% Fat: 20% Calories: 3000 calories
What food has been added or removed from the maintenance
nutrition plan?
Meal 1 - Breakfast
32g Peanut Butter (2 Tablespoons) instead of 16g
40g Oats instead of 20g
1.5 Large Banana instead of 1
1 Scoop Whey Protein (25g)
Snack 1 - Morning
40 Almonds instead of 20g
250g Greek Yoghurt 0%
Meal 2 - Lunch
100g White indian Basmati Rice instead of 60g
Snack 3 - Post-workout
1.5 Large Banana instead of 1 banana
Final phase: Getting Ripped
The nutrition plan to get ripped will use the same
structure as the maintenance one. However, we will make it a bit caloric deficit with
a few changes in the meals.
Nutrition Facts
Carbohydrate: 30% Protein: 40% Fat: 30% Calories: 2200 calories
What changes from the maintenance
nutrition plan??
Meal 1 - Breakfast
Oats removed instead of 20g
48g Peanut Butter (3 Tablespoons) instead of 32g
Meal 2 - Lunch
White indian Basmatic Rice removed instead of 60g
200g Carrots added
10g Almonds reduced instead of 30g
Meal 3 - Dinner
Carrots Removed instead of 100g
Now undergoing this set of meal plans will bring a change in your self, your body. Remember everybody is different and responds differently. We have to keep working for it. You have to keep a log book to see the results from different macronutrients. Its like an experiment, but a good one. You learn and you develop it. Take the best and leave the rest. All the best!!!
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