How nutrition will help you reach your fat loss and muscle gain goals…
The best answer I can give any individual would be: the one that they adhere to.
I’m very high on the Renaissance Periodization Diet Templates, they’re the best that I’ve ever used. I’ve been saying this for 4-5 years now (as of 2018). I’m very structured/organized, I meal prep, and I make zero excuses when it comes to food. If you’re none of those things, then those templates probably wouldn’t be for you and that’s okay.
If you want to lose weight you need to create a deficit somehow. Whether that is cutting out a food group, eating less meals per day, only eating between a certain window of time, removing liquid calories entirely, switching from sugar filled condiments to sugar free condiments, eliminate or reduce eating out, etc. These are all methods of eating less calories which is ultimately the only thing that matters. If losing weight is your primary goal, everything above works. If you’re hoping to build/maintain muscle and increasingly improve performance while losing weight then you I’ll need to be more particular with your diet. Is what it is. The effort you put into it will determine the result.
If you want to build muscle or gain size, then you need to find methods to eat more. That can be adding high calorie shakes (protein/pb/whole milk), switching from fat free foods/drinks to whole fat foods/drinks, consuming more fat (easing to get high calorie intake with fats), adding a big meal before bed, adding 1 or 2 full meals to your day, cooking everything with olive oil, switching from lean meats to higher fat meats, switching from egg whites to whole eggs, etc. These are all ways to create a surplus in calorie intake.
Ultimately, if you do not stick to a diet then it’s pretty much worthless. If you don’t follow the diet as it is written and prescribed then it’s pretty much worthless. You must find what works for you, but you may have to adjust your expectations accordingly if you’re not willing to make many changes.Share