On top of everything else that has to do with fitness, dieting and eating get made way too complicated. It isn’t hard to eat correctly to see the results that you want. However, it does take a bit of will power and will require you to track and pay attention to the things that you are putting inside of your body.
This section isn’t going to be very long because I don’t believe that it needs to be. There are countless pages written on the topic that go into huge depth. All of that is great and super important if you are trying to reach an elite level physique or strength output. However, that isn’t the goal of anyone reading this guide. Understand that when I say elite, I am referring to people who bodybuilding and powerlift competitively at the national level. That sort of dedication is going to require something a bit different.
However, if you are just trying to get ripped and jacked while feeding your body the necessary ingredients to grow, this will be perfect.
If there is one thing I could tell you about dieting, it is all about making small adjustments. When most people start their fitness journey and begin to put effort into this part of their life, they start making crazy changes and doing drastic things. None of that is necessary, especially when it comes to dieting for 99.9% of people. The key is small adjustments. When you first start this program, find areas where you can make one improvement that will have a huge impact on your diet.
One perfect example of this is deciding to drink water instead of soda. Many people drink soda. By making this one small adjustment, they can quickly cut out hundreds of junk calories that will do nothing. How hard was that? It wasn’t at all. The next step could be to start replacing commonly-eaten objects with healthier alternatives.
If you always have Eggo waffles in the morning, I don’t want you to stop eating them at first. Instead, quit putting syrup and butter on them. In all honestly, it will still taste delicious. However, you won’t be consuming a bunch of terrible fats and monosaccharaides (simple sugars that won’t do much to help you build muscle and lose fat).
I am going to leave you with that. I plan to release a detailed guide on carbohydrate cycling and timing. However, again, that isn’t going to be helpful or necessary for the people who are using this guide. The training aspect of this guide is very advanced and took me years to develop fully. However, dieting just isn’t like that. Once you get it figured out, you got it. Training is much more different obviously where things have to be constantly tested out and compared.
Calories are always going to be calories and that isn’t going to change. Start counting your calories and start eating enough protein to make those gains.
Here are some guidelines to go by that will set you on the road to success:
- Eat one gram of protein per pound of bodyweight per day. For example, if you weigh 150 pounds, I want you to eat at least 150 grams of protein per day. I personally shoot for 30-50 grams higher than this metric. In other words, if I was 150 pounds I would be eating 180-200 grams of protein. I have actually discussed this manner with professional nutritionists. From the information gathered, I stand by this as the most optimal amount of protein.
- Pick wholesome carbohydrates. This is one that will be huge once you start swapping foods out and making those small adjustments that we talked about. One key here is that they are all polysaccharides, which just refers to their chemical makeup. The chemical chains that bond these carbohydrates together and allow them to exist are more complex and thus require more time to be digested by stomach enzymes. The bottom line being that you get the most possible energy for the least possible carbohydrates. Here is a list of some great carbohydrates to choose from:
- Oatmeal (personal favorite of mine)
- Sweet Potatoes (arguably the best possible food for packing on lean mass)
- Rice (white and colored is fine)
- Regular Potatoes (these are a starch and thus better eaten around workout time)
- Fruit (this is an exception; fruit is comprised of simple sugars; you are only allowed to eat fruit in the morning or around your workout)
- Drink lots of water. This is super cliché and you may think listing this is silly. When I say lots, I am talking at least a gallon a day. Most people say that an ounce per pound of body weight is a good metric to go by. I would agree, but think as long as you drink a gallon a day you don’t need to complicate it any more.