Building Your Meal Plan!
Learn how to calculate your daily protein, carb & fat needs to reach your goals
Link:
(0:34)- Reason 1- Diet
(0:44)- IIFYM- If It Fits Your Macros
(1:20)- Why IIFYM doesn’t always work.
(5:07)- Stop Eating Empty Calorie Foods / Don’t Starve Yourself!
(8:47)- Reason 2: Not Doing the Right Type Of Training!
(11:45)- Reason 3: Relying on supplements to do the work for you.
*READ FULL ARTICLE WITH PHOTOS*
Many are lead to believe that just by eating healthier foods and going to the gym a few times a week, that this is enough to make a change in our lives. Well, they would be right, but if you find yourself making SLOW progress, I have listed a few reasons below that may be slowing you down.
REASON 1 – DIET
IIFYM –If It Fits Your Macros
There are many diet techniques out there and choosing the right one can be difficult, especially if you are new to fitness. At the end of the day it comes down to ensuring you are eating enough calories, protein, carbs and fat to keep as much muscle as possible while losing weight.
But you need to make sure you are eating the right foods. Just because two foods have the same macronutrient content (protein, carbs, fat) doesn’t mean they are as equally as good for you.
There is a method of eating known as “If It Fits Your Macros” or “IIFYM” which goes along the lines that you can eat whatever you want as long as you are filling your macros for the day. I would urge you to NOT utilize this method for your everyday dieting needs.
For the sake of an easy example, let’s take to different dinner plates and theoretically assume they have the same exact macronutrients. One dinner consists of a lean cut of fish and a sweet potato while the other consists of a greasy hamburger and pop-tarts.
Now, although from the outside looking in these two dinners may have the same exact amounts of protein, carbs, and fat and your body can’t distinguish where the macronutrients are coming from; for example the carbs from a pop-tart compared to the carbs from a sweet potato, the issue lies in “what else” comes with eating these foods.
Meal 1
Greasy Burger:
Unwanted Fat
Not a lean cut of meat
Simple carbs from bun
Pop-tart:
Artificial flavoring
Food preservatives
Emulsifiers
Shortening
Meal 2
Lean Cut Of Fish:
Healthy fat
High protein / low fat
Omega 3 fatty acids
Sweet Potato:
Vitamins
Minerals
Fiber
As you can see, when we break down these meals there is a very clear difference in food quality and it is easy to see why choosing the right foods can make a difference.
Why IIFYM didn’t work for me.
Before I started IIFYM I was extremely lean and wanting to put on more muscle. When trying to gain muscle, you need to eat in a calorie surplus. Typically, when trying to gain muscle you need to be eating 250-500 calories over your BMR a day. In about 2 months I went from 172lbs to 182lbs. I was happy to be gaining weight but noticed my abs were definitely not as well defined and I was holding a lot more body fat in and around my lower back. I was eating pretty much anything that filled my macros for the day, went out to eat a lot more, and was eating basically up until I went to bed. I didn’t have a set schedule for when to consume carbs and protein either.
It has been proven that meal timing doesn’t make a difference because you can’t change the thermic effect of food. However, I have learned with my body that if I eat the majority of my food throughout the morning and afternoon, I don’t feel bloated when I go to sleep and I wake up feeling much leaner. Everyone is different and it will be your personal preference when it comes to when you eat your meals.
I decided enough was enough, tossed IIFYM to the curb, and I was going to make LEAN GAINS my way. I began to adjust my meal plan to consist of only healthy / natural food choices such as fruits, vegetables, Greek yogurt, eggs, nuts, and lean cuts of meat. I then filled in the gaps with my BSN supplement stack. I also decide to eat the majority of my food, especially carbs, in the morning to midafternoon and focused on mainly protein for the rest of the day.
Since adjusting my eating I dropped back down to 173lbs. However, my bodyfat % is much lower now.
*CONTINUE READING HERE*
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47 comments
Love comin back to trhese kinds of vids in ordr to keep myself on track. It also reassures me that Im doing stuff right (or wrong). Haven't done HIIT in a while (been doing steady state for a couple months to try and reach my running goal)
You are the best. Know what you are talking about & get right to the point. Thank you!
I'm in a caloric deficit and lost a nice amount of bodyweight. Despite this I don't seem to lose my lower abdominal fat. I also go for cardio two times a week (1 hour of 70% MHR). Any advise? Thanks.
I'm new to nutrition. I have been that skinny fat guy for a few years now. I was not counting calories in the past but recently attempted to figure out my macros. I feel I am now eating way more in the day than I use to. It's a bit hard to wrap my head around the idea of eating more will help loose weight. Anyways, what is a typical catch up effect of gaining a little weight until the weight lose should start?
is fat(controlled amt) required for muscle gain….
how can your body not know if it's getting carbs from a sweet potatoe or a cupcake ! Diferent sugars or molecues in general are metabolized differently , with the intevention of diferent specific enzymes …
this week i lose only 1lb, y 7cm across all my body. I' ve been eating "clean", watching my proteins and doing mostly bodyweight exercices, its the 3rd week that i lose only 1lb 🙁 on all my hard work i was expecting more gains… shut i consume less calories? i feel that i can eat less, even sometimes its hard to eat aaaaall my meals for the day(acording my meal plan) but i didnt wanna go so low calories, i read its a common mistake for newbies.
(My english is garbage, i hope u understand and reply :), ty)
I need to lose 15kg asap.. i know cardio is the best way but I have a knee injury right now and on recovery process so I need alternate exercises that give the same results.. diet is neat.. it's doing the trick but way too slow for my taste
I need a diet plan for cutting! I swear I always fuck up in my cutting phase. I'm getting fatter too which sucks
Dude, why are you wearing a wrestling singlet in your video?? It seems rather, odd. Anyway, good vid, good points. You need to do a video discussing peoples' different body types, i.e., Ednomorph, vs. Ectomorph, vs. Mesomorph. This is drastically misunderstood.
Great as always..thank you
If you're gonna use a treadmill at all run or even WALK, at LEAST did it on a incline. You'll burn fat much faster while building more muscle in your legs at the same time.
I like the 'fat' Scott
How come you never made a video about Ketogenic Diet ? It's sad to search something related to fitness on YouTube and not finding your video about it.
Just do intermittent fasting, drink nothing but water (lemon water even better) and green tea, HIIT workouts (in fasted state to even further maximize fat burning), and NO sugar! Burning fat is all about stabilizing your insulin. Hint: Add Ceylon Cinnamon to your diet (very beneficial to help stabilize and lower blood sugar and help with sugar cravings)
Hi Scott. I think I am skinny fat. What can i do to correct it?
But isn't calorie expenditure equal irrespective of whether I train my chest really hard or divide that tension between various muscles ? Personally I've always found full body workouts easy since your muscle gets a break when you jump to the next exercise for the next muscle.
Idk.. im not a fan of tracking. But I do eat extremely well. I like jeffs policy of "fuck the macros". Just less of a stressful thing to be able to follow.
Can't afford salmon. $18 for a skinny short piece at the grocery
Starvation mode is bullshit
Great vid! Also make sure you're drinking lots of water.
They need to do a video on how to achieve the motivation to do all this…after a 10 hour day at work…just watching the video wore me out.
Sir!!! Plz tell me some fast and hatd method of burnin gmy body fat!!!!my body fat percent is 26 % now!!plz help
Haha “you’re body’s number 1 goal is to not die” lol
I quit alcohol and fastfood, only changes I made and lost 3kg in 2 months
Hiit cardio cause muscle lose?
Not sure if there’s something wrong with me. But does anyone else have a hard time working out while listening to music or a podcast? I always find that if I’m working out, I’ll space on entire minutes of songs or dialogue, or my intensity will go down so I can concentrate on the audio.
Does anyone else experience this?
Thanks Scott
Another one
Two thumbs up!
I'm not gay but I love you mahn…you are changing my life .. 😀
Fat from the Juicy Burger will not make you fat. That's a Fact.
The hard thing is adding lean mass without adding too much fat that's what ive been trying to do and it takes so long
Can i do an upper lower split while on a calorie deficit? M T and Th F
Too many ballpahk franks!
Quality informations as usual, really like your content dude, keep going 🙂
Scott im skinny fat and its disgusting i went gym for like a year but now cant affoard it and i just do hiit workouts at home like its very hard for me now to get a nice physic like i always wanted😔
Is it okay to rely on whey for vegetarians as a protein source? I take 195 grams of protein per day but over 120 comes from powder.
father forgive me for these gains i'm about to receive
Great advice. I’ve been doing if it fits your calories. I eat healthy for the most part but find a way to fit in a measured out amount of ice cream if I want it. I lost 13 pounds last month but hit a plateau this past week and didn’t lose anything. Going to add in HIIT cardio 3-4 days a week, continue to workout, stay active and make better choices with food.
Scott, I am gaining 1kg per week with my maintenance calories itself. I can't figure out where I am doing mistake. Please help me find a solution.
Terribly irritating screamin narrator.
Sure I flex my abs infront of the mirror, the only thing i see is fat covering it tho! LOL but i'm on the way to get that -15%
Too many people focus on their nutrition more than their training, keep it simple eat healthy meals don't pig out and even more importantly workout HARD all day, every day don't just lift weights do tones of cardio; run, swim, bike, fight. Sleep is important too but many people think just 'cause they feel tired it means they need more sleep WRONG you have to really push yourself and your body will adapt. If you eat a decent amount of calories for your body weight and workout hard enough and sleep just enough then you will be in the best shape of your life. Its all about finding that balance don't get to comfortable and don't get to uncomfortable.
Does this guy even lift ?
So, if women don't have the biology to get jacked are strong women and female bodybuilders are not Natty… At all?
Thanks for your good insight Scott!