When looking to drop body fat the quickest way is through Carbohydrate restriction, specifically until after your workout.
Carbohydrates are NOT vital for your body to function, although they can be a great (and cheaper) energy source, improve athletic performance, provide dietary fiber along with other awesome things such as phytochemicals, and improve energy levels.
The thing is glucose (sugar) can be synthesized from proteins and fats as well as carbohydrates, while providing vital nutrients for hormone synthesis, muscle maintenance, and many other important functions.
** I am not trashing carbs, but over-consumption of carbs can severly hinder your body composition changes. I have found that many people consume A.) way more than they think and B.) shitty carbohydrate sources such as highly processed foods and crazy amounts, think of how easy it is to crush half a box of spaghetti.
Build Your Meal Guide (based on Precision Nutrition Guidelines)
-Lean Meat (1-2 fists full) -This usually out to 30 grams of protein per fist, an easy way to keep track of your daily intake
-Vegetable (2-3 fists full) – Vegetables are vital, they are nutrient dense and loaded with minerals, vitamins, and fiber that fill you up on fewer calories
– Fruit, whole grain, starch (1 fist full) – Try to limit these, as sugars can slow/halt fat loss. Stick with healthy choices such as sweet potatoes, whole grains, and berries.
– ¼ cup Healthy Fat- These are vital to help increase natural testosterone and other good stuff. Examples are almonds, walnuts, extra virgin olive oil, unrefined coconut oil, olives, and other seeds
Ideal Breakfast: Slam a big glass of water
Option 1: Scrambled Eggs with Veggies, Fruit, and Avocado
2 palms of protein = 4 eggs
3 fists of veggies = 1 cup baby spinach, 1/2 red bell pepper, 1/2 red onion
1 fist fruit/starch/whole grain = 1/2 cup fresh blueberries, 1/2 cup fresh raspberries
1/4 cup fat = 1/2 an avocado
Other stuff: 2 teaspoons coconut oil, salt, pepper, hot sauce
Postworkout:Carbohydrates right after workouts are optional!
When you ingest carbohydrates directly after exercise LESS fat is burned after your exercise as a primary fuel source. When you exercise fatty acids are released into the blood stream, this is called fatty acid mobilization. If you consume a high carbohydrate meal right after a workout the carbohydrates will be utilized as the PRIMARY fuel source, which will result in most of the free-flowing fatty acids you worked to mobilize from exercise moving back into your body and being re-stored as body fat.
TRY THIS: Wait an hour until you consume carbohydrates, it will still do its job at refilling carbohydrate stores in your body for future exercise use, but give you an extra hour of fat burning.
Plan-1-2 scoops protein powder during workout. 1 Hour afterward consume meal containing protein and starchy carbohydrate.
Lunch/Dinner: These are generally interchangeable, if you have a meal that is more carb-heavy aim for this to be after your workout.
Here is a sample meal for either dinner or lunch:
Ground Beef with Broccoli, Baked sweet potato, and
2 palms of protein = .5-1 pound (ish) 93% lean beef or better (bison)
3 fists of veggies = 1 bag frozen broccoli
1 fist fruit/starch/whole grain = 1 medium-sized sweet potato
1/4 cup fat = raw mixed nuts
- Try to keep carbs low until after your workout. Earn your carbs!
- Avoid High Carb/High Fat meals at the same time. Combining fast acting carbs and fats will lead the body to transport and store more of the fat you are consuming.
- Alcohol reacts like carbohydrates and is full of empty calories. Ideally, 5 or less per week is needed for optimal function. However, if you KNOW this isn’t possible track how much you are actually consuming and decrease the amount, even if it’s 1 or two drinks per week less. Alcohol will wreak havoc on your hormones, if those are out of whack it is very, very hard to alter body composition.
- Snacking is fine, but keep sugar content low. Great examples are fresh veggies such carrots, celery, and broccoli. Raw nuts such as almonds, walnuts, and cashews. Or Lean protein sources such as hard boiled eggs, protein shakes. If short on time throw together a supershake >>>>>http://ericbachperformance.com/2012/05/03/eat-healthy-on-the-go .
- You can’t consume carbohydrates all the time, work on focusing your intake right around your workout and afterwards to take advantage of increased insulin sensitivity.
- Start with 1 meal, follow the guidelines and follow it to the best of your ability for two weeks. Once you have mastered that, pick up another meal. Doing too much at once is a setting up for failure. Start small to develop lifestyle changes to maintain your weight loss.
“The Ultimate Muscle Meal Guide.” Scrawny to Brawny. Precision Nutrition, 2012. Web. Web. July 20. 2012.