You might put your body through the most vigorous training sessions, but when it comes to the crunch it isn’t as good as it really should be. This is the trap most guys fall into and in short, it’s down to what you are eating.
Far too many of us don’t take our food intake seriously. In some cases, it’s because we just eat the wrong stuff and our fat levels skyrocket. In others, the opposite is true, and it’s because we aren’t eating enough calories so there is a calorie deficit and we will actually lose muscle.
Following on from the above, hopefully it is clear just how important it is to eat the right food. Through the course of this guide we will now show you how to do this, including a specific diet, and some extra help to push you along the way.
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How much should you be eating?
We’re going to first take a look at just how much you should be eating, and finding this out by studying your macros. Macronutrients can be classed as protein, carbohydrates and fat and as we all know, are absolutely essential for bodybuilding. At the same time, if you don’t eat the right amount of each, you’re not going to make that elusive progress.
So, how do you know exactly what you should be eating? Fortunately, experts have devised various formulas over the years to calculate how many calories you should be eating, with one of the best being a simple multiplier. This multiplier varies depending on the type of person that you are, and can be broken down as follows.
Firstly, take your body weight in pounds. From this point on, multiply the number by one of the following.
- x14 – If you are somebody who is active (and by that we mean you train at intensity, at least four to six times a week), you fall into this category.
- x13 – This is for those of you who don’t train quite as much (maybe two or three times a week) but have an active job. It also applies to anyone with a sedentary job, but manages to get to the gym four to six times per week.
- x12 – You might have a sedentary job, but you offset this by training two or three times per week. Or, you might just have a very active job.
- x11 – This is for anyone who does little exercise and has a sedentary job.
Now that you have established how many calories you should be eating, it’s time to turn to protein. Fortunately, this is much easier than the previous one, and there are no multipliers which depend on how much exercise you are performing. This time, it’s simply a case of consuming 1g of protein for each pound of body weight. This means that for a 150 pound person, this means that they should be consuming around 150g of protein every day.
Next, we’re onto carbohydrates. Again, this is a simple one, although you’ll be using the number that you’ve just established in the protein section for the base of your carbs. Take this number, and multiply it by four to get your carbohydrate intake.
In relation to fat, the general advice is to turn to somewhere between 0.3g and 0.6g of fat for every pound of body weight. This is something that you can leave to your discretion somewhat; if you are looking to cut it can be closer to the 0.3g mark for example.
For those of you questioning how many calories each of these macronutrients will provide, there are again very easy formulas. For every gram of protein you consume, you’ll get four calories. For every gram of fat you have, you’ll get nine calories. For every gram of carbohydrates you have, you’ll get four calories.
Are there any diets out there which can get you to less than 10% body fat?
The above is great if you want to tailor something which works exactly for your body. However, if you are looking to forget the math, and quickly find something that is going to shred your fat to record levels (sub 10%), then it’s time to read on.
The diet that we will cover is only going to work for those of you who stick with it and ultimately, stay consistent. It’s based on consuming a limited amount of carbs – and only turning to them after a workout (when you really need them).
We should clarify that this diet is not designed for those of you who are looking to build muscle. Sure, it contains protein, but the main goal here is to drop your fat levels, maintain your current muscle mass levels whilst retaining strength.
Let’s now take a look at the diet in-detail.
- Breakfast – This will be formed from 4-5 . Feel free to mix up your vegetables.
- Snack: Between your meals, turn to a protein shake with a few almonds thrown in for good measure.
- Lunch: There are absolutely no carbohydrates here, with lunch comprised of a chicken breast and a cup of spinach.
- Snack: Between your meals, turn to a tablespoon of peanut butter and tuna. This will deliver you a healthy punch of protein for the afternoon.
- Post workout: Only turn to this meal if you have worked out. Consume a piece of salmon, brown rice or a sweet potato and a cup of leafy vegetables.
- Snack: To conclude the day, you can have an avocado coupled with cottage cheese, or another protein shake if you would prefer.
For those of you who think that you might get hungry, there are a couple of points to note. Firstly, make sure that your water intake is high. This is going to curb your hunger cravings and stop you thinking about all those snacks that you just can’t have. In an ideal world, you would be looking to consume about 1 gallon of water.
Additionally, there is room for further snacks. You can turn to as many green leafy vegetables as you want, and as many protein sources as you’d like. In terms of the latter, this covers the likes of fish and chicken.
How is your training affected?
For those of you who are concerned about the effects of this diet on your training, you don’t need to be. Any resistance workout will cope fine with the diet and there’s no need to adjust based on it.
Can anything else help you along your way?
If you stick to everything we have coupled, you should see your fat levels plummet in no time. However, for those of you who want to supercharge the results, there is an alternative.
This alternative comes in the form of supplementation. This is an industry which has burst onto the scene over recent years, for the simple reason that supplements are now natural and hugely effective. In other words, the days of illegal steroids and painful side effects don’t exist.
Once upon a time, you may have had to turn to something like Clenbuterol to accelerate your fat loss results. Fortunately, you can kiss goodbye to the dreadful side effects that accompanied that steroid, and turn to a natural replacement.
This is regarded as the best Clenbuterol alternative in the world as it contains a completely natural mix of ingredients, while the results are experienced in a matter of days. It can be summarized as follows:
- As we’ve already alluded to, it’s made from a completely natural mix of ingredients which means that side effects are a thing of the past.
- It will increase your energy levels, allowing you to burn more calories at the gym, whilst also acting as a thermogenic so you burn more calories as you go through your day-to-day activities.
- You don’t need a trip to the doctor to obtain this product; no prescriptions are required.
- Shipping is free all around the world while if you buy two batches of the product, you will get an additional one free.
- Unfortunately, Clenbutrol is only available through the official website of Crazy Bulk.
- Due to the reputation of the product, it carries a premium price tag.
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You can Buy Clenbuterol by clicking here and visiting the official merchant website.
To read more about the best legal steroids for bulking and gaining muscle mass, check out this article by Raymond.