28 Nov Get Lean Nutrition Plan
This is the day. You’ve had enough. Maybe it was a bad picture that set you off, maybe it was seeing someone’s killer before/after picture. But you’re ready to lose some body fat or finally get leaner like you’ve always wanted to. It looks like you need a nutrition plan!
There are hundreds of diets that try to simplify things for you, but they usually leave people more confused on what it takes to actually eat healthy and lose unwanted weight.
I agree that ultimately your nutrition plan must be simple, but understanding WHY you’re eating what you’re eating provides the conviction to make it a lifestyle and freedom to stop second-guessing yourself on what healthy nutrition is.
How do we lose body fat?
We have to take in fewer calories than we’re burning.
Sounds easy right?
But to get there and make it sustainable, we need to eat the right kinds of quality foods and perform the right kind of exercise. Doing this will not only ensure that you’re in a sufficient calorie deficit, it will….
Provide the hormonal environment that allows you to lose body fat
Whoah…okay, he went there.
There are tons of factors that play into our hormone levels but most people make it more complicated than it needs to be.
If you’re losing body fat (and that’s your goal), then you’re on a good plan and following it sufficiently well.
If you’re following the plans 80% of the time and not seeing the results you want, then the plan needs to change.
Right now you’re probably thinking, “Cool, dude…so what’s the nutrition plan?”
The Get Lean Nutrition Plan
Our client Paolo, who’s lost 10% body fat since joining Faster Fitness
Women:
- 3 meals and 1 snack every day eating every 4 hours
- Eat 1 palm size portion (3-4 oz cooked or around 25 grams) of protein at lunch and dinner and make sure to make protein be the base of the other meals, so opt for things like greek yogurt, protein shakes or Quest bars.
- Add 1-2 fist size portions of veggies at lunch and dinner
- Add 1-2 handfuls of carbs (fruit, sweet potato, beans, etc) throughout the day
Men:
- 3 meals and 1 snack every day eating every 4 hours
- Eat 1 and a half palm size portions (3-4 oz cooked, or around 40 grams) of protein at lunch and dinner and make sure to make protein be the base of the other meals, so opt for things like greek yogurt, protein shakes or Quest bars.
- Add 1-2 fist size portions of veggies at lunch and dinner
- Add 1-2 handfuls of carbs (fruit, sweet potato, beans, etc) throughout the day
If you were to use MyFitnessPal for a day you would probably end up with a total calorie range of around 1200 for females and 1800 for males. For most people, these are pretty good starting places (of course, exceptions apply).
This is a super simplified description that is applicable when you eat out or at home. As you follow the plan, you’ll naturally start asking more questions like “Can I have this instead?”. Just compare the macronutrient (protein, carb and fat content) of the meals recommended above.
In time, your goals will change and your body may adapt, so you will likely have to make some tweaks along the way, but I can’t stress this enough:
Don’t over complicate it
Try to execute your nutrition plan 5 or 6 days a week and in time you’ll get to be exactly where you want (assuming you have a good training plan already in place).
When you have the right plan in place, there is no bigger keys than…
Consistency and time
Like my main man Greg Moore (the General Manager at Faster Fitness) always says, the program works if you work the program!
Here’s Deanna, who’s down over 60 lbs total, but lost 4.4% body fat in our recent Transformation Challenge:
If you need help stepping up your workouts or nutrition program, then consider our Group Personal Training Program. This program got Paola, Deanna and many others the results you see above. Learn more by clicking the link below!
