How To Structure Your Meals To Avoid The Build Up Of Fat
A lot of people are confused about how to eat, what to eat and when to eat. If that’s you, that’s OK. That’s why there’s a meal plan for abs mini series. Now, you’ve probably read a lot of ‘deep’ info out there about nutrition. Infact, if you’ve downloaded any of the main programs, you would have read and started to understand some of that info too, as it’s needed sometimes. However, you will notice that the SFB ‘deep’ info only goes so far.
Because the long term approach is a simple approach. That’s what will work best in this lifestyle. For your sanitys sake and for not annoying your associates sake .
So, all ‘deep’ info aside, here’s the practical break down of the contents of each meal.
- Lean protein food source (See lifestyle diet ebook for a full list)
- Slow digesting carbs (Yams, Potatoes <– Not bad carbs… visit the homepage to understand why)
- Fibrous carbs (Veggies)
Then simply follow the lifestyle diet calculation (IT’S DONE FOR YOU).
1. Calories for the day
2. Lean protein in grams for the day
3. Fat and carbs with the calories you have remaining
(Manipulate carbs based on goal and body type)
Now, since the goal is to get strong, lean and sexy without the build up of fat (Remember, you can be ‘big’ and still be lean)
Then simply cut the starchy carbs in half or out completely to reduce or if you are hypoglycemic or very carb sensitive). If you are on the grow your glutes program, which requires the building up of muscle, then don’t cut anything. Just consume your daily calories as worked out from the lifestyle diet (In this case, simply increase the calorie in take that you have worked out, as your goal would be growth in this case).
Another thing you can do is to simply eat loads of veggies, as they are not calorie dense (This simply means that you can only eat a small portion of foods such as dark chocolate because you’ll take in a lot of calories from just a few bites of the stuff. But it would take A LOT of veggies to reach that same calorie intake. This is great, because usually it’s your mind telling you that you just want to taste something. You’re not actually that hungry. Instead of suffering, simply snack on some fresh veggies).
Some other pointers
- Avoid fat when fast digestion is required (It slows it down)
- Avoid eating fat when consuming carbs
- Eat a protein and carb food source for every meal (It’s sometimes best to eat proteins and carbs separately. But for the SFB meals, you’ll consume both – See page 31 of the lifestyle diet)
Every other article on this site will state that lifting weights is the better option than cutting calories (Doing both is actually best), when the goal is to lose fat and get lean (hard). And when it comes to muscle building, or simply wanting to gain weight (A common Fitbuzzer question), then focus on these few pointers…
- Avoid eating heavy carbs towards bed time (But make sure you eat them within 3-4 hours after you workout)
- Progress slowly (With the increase of weights that you lift and your increased calorie in take)
- Start at your body-weight in lbs x 18kcal. Check the balance weekly. If you start gaining weight then keep eating the same amount of calories. If you aren’t gaining weight then add 500 calories. Repeat until you have your goal weight. (Note: Try not to focus too much on ‘weight’. Focus on how you actually look in the mirror. Your weight will fluctuate wildly at different times of the day, which can make that reading a little biased. Besides, the scale won’t tell you if you stomach is getting too puffy, or if your arms are getting bigger or more defined, or if your butt is actually changing shape)
- Eat A-rated foods (80/90% of the time) = Eating clean
- Cycle your workouts
(The change of workout structure is actually a key part to the specialization programs.)
Training for strength (5 x 5) AND training for size (3 x 10) will ensure that you benefit from the best of both worlds.
Switching between both will ensure that you can actually maintain ‘leanness’ even with your new larger frame. As long as you are maintaining your calorie in take, you won’t be losing that hard earned ‘muscle for size’ any time soon, just because you decide to switch to a strength training workout.
There are some specific details that can help explain this a little more. Something that we cover in the monthly updates of each program. But there is no need to over complicate things. Follow all that’s mentioned above and you will grow your muscles large (Arms, butt, legs, chest) without storing too much fat. More muscle equals the more fat you’ll keep off over time, just focus on one thing at a time and progress slowly.
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