I eat AWESOME FOODS!
I love my diet! I say ‘diet’ but these Nutrition Principles have become part of my healthy lifestyle.
Below is everything I do to get ‘beach ripped’ and stay ‘beach ripped’ even when I’m not on a beach!
HOW MUCH SHOULD YOU EAT?
I typically eat twice a day, this allows me to eat big satisfying meals, even on an aggressive fat loss program. By aggressive I typically won’t go below bodyweight in lbs x 10-12. For example, if you wanted the Brad Pitt Tyler Duran lean ripped physique which looks awesome all we need to do is take a quick look at Brad Pitt’s height and weight. In Fight Club he’s 5,11 and around 150lbs. So if you’re goal lean weight is 150lbs like Brad Pitt you’d be shooting for around 1,500 – 1,800 calories per day. Start at the higher multiplier (11) and adjust accordingly. From here I would recommend you set your protein at no lower than 1 gram of protein per pound of bodyweight and up it accordingly, in line with how satisfied you feel. You therefore have flexibility to play around with Carbs and Fat as you feel necessary depending on how you feel.
HOW MUCH PROTEIN, CARBS AND FAT DO YOU NEED?
Taking the example above you’ll have locked your protein in at 150 grams. So at just 600 calories (150 x 4) you’ve got all your protein requirements in. As protein is the most satiating macronutrient, if you’re feeling a little hungry still, just up your protein intake.
With calories currently standing at 1,200 (1,800-600) you can split your carbohydrates and dietary fat how ever you feel suits you.
HOW LONG TO GET RESULTS?
Losing lbs of fat per week is the generally recommended safe and attainable rate of weight loss. Let’s say you’re eating 1,800 and losing 2lbs of fat per week you have the option to bump up your calories. If at 1,800 calories your weight loss is just 0.5lbs of fat per week or none at all you can lower you calories (still keeping protein at 1 gram per lbs of goal bodyweight) until there is fat loss.