Best Diet Chart For Weight Loss For Male 2018: Diet Plan Weight Loss

Best Diet Chart For Weight Loss For Male 2018: Diet Plan Weight Loss

Whether your goal is building muscle, losing fat or both, a proper diet and nutrition is an integral element in deciding your fate in the gym. Even with the best quality of workouts in the gym, you cannot achieve the desired results if you have shitty eating habits. Nutrition plays a very large part of recovery and growth. Without both you won’t put muscle on.

If you are not seeing visible results in the mirror and on the scale, that means you need to make some serious changes in your dieting habits.. We all are different, have different body types, metabolism, and dietary preferences so that makes it all the more complicated to decide what to eat and what not to eat?

Best Diet Chart For Weight Loss For Male 2018: Diet Plan Weight Loss

6 Step Ultimate Guide to design your own customised Diet Plan so that you can have the best results in and outside the gym:-

Step 1: Calculate your Macronutrients Ratio

Before you start writing about your food choices and preferences, do yourself a favor, calculate the exact amount of Calories and Macronutrients you need to achieve your desired Fitness Goals. You can do this easily by calculating your BMR (Basal Metabolic Rate) and adjusting the calories above or below BMR depending on your individual goals by the following articles.

  • How many Calories did you need to Build Muscle and Lose fat?

  • Perfect Skill to calculate Macronutrients and Calories Ratio

Once you have done that you have an exact picture of how many calories you need to consume and how many Carbohydrates, proteins, and fats are required to give you the results you are looking for.

Step 2: Deciding what foods sources to Eat in your Diet Plan

Deciding what foods sources to Eat in your Diet PlanSo once you have completed the Step 1, it’s time to decide what kind of foods do you prefer. It means are you a vegetarian, a vegan, a meat lover or a combination? It doesn’t matter what your preference is. There are enough of resources available that can complete your Carbohydrates, Proteins and Fats needs according to your preference.

Once you have done that form a chart with 3 columns. Carbohydrates, proteins, and fats are what will fill those columns. Now according to your caloric needs, right down all the choices that fit in your preference along with their Macronutrient Database i.e. how much protein, carbs and fats do 100 gms of those foods contain. Now you have all your food choices on a single page and it’s easier for you to divide them on day to day basis.

Step 3: Meal Timings

So once you have decided what all and how much you are going to eat, it’s time to decide when will you eat them. Because remember just as deciding exactly what and how much will you eat in necessary, the timings of your meal is also very important as it will help you to stick better to your Diet Plan rather than randomly deciding your eating times. Also the body has very different metabolic needs at different times of day and under differing circumstances.. 3 main courses (Breakfast, Lunch and Dinner) and other two a small snack. Your metabolic state and preferred choices would look something like this:-

1. Breakfast
  • Metabolic State:

a. Energy levels are low due to overnight fasting

b. Muscles are in a mild catabolic (muscle-wasting) state.

c. Fat stores are also slowly being mobilized and burned.

  • Preferred Macros Ratio:

Carbs – 60%, Protein – 30%, Fats – 10%

2. Lunch
  • Metabolic State:

a. Glycogen levels are depleted due to usual activities

b. Sustained energy needed for further activities

  • Preferred Macros Ratio:

Carbs – 50%, Protein – 20%, Fats – 30%

3. Dinner
  • Metabolic State:

a. Anabolic due to former meals and workout

b. Sugar levels tend to come down.

  • Preferred Macros Ratio:

Carbs – 20%, Protein – 40%, Fats – 40%

As far as mid-day snacks are concerned, a ratio of 40% carbs 40% protein and 20% fats are optimal.

Meal Timings are very important when it comes to individualistic goals. E.g If you are someone looking to Build Muscle, you have much more flexibility with deciding the time of your last meal.


What are the Best Foods to Eat to Lose Weight Quickly

Step 4: Deciding the Supplements

I can see you are already excited about this part. But let remind you “Supplements are to supplement. They are not Replacements.” The majority of your Diet Plan will revolve around Real whole foods. But as we know that not everyone works from home. Majority of us have a busy lifestyle and it can be difficult to complete all the Nutrition needs just by whole foods.

At a basic level if you are trying to Build Muscle you might not require too many supplements. A Whey Protein, Creatine and A Multivitamin should be enough for you. But again do the research as if you are a vegan or a vegetarian you might need a few extra micronutrient sources to maintain optimal health.

Step 5: Planning your Cheat Meals

We are already getting closer to getting the best Diet Plan for you. Now is the time to answer the most common question that’s being asked around the gyms. How often should I have cheat meals? Should I have a cheat meal every now and then or just a cheat day once a week? Again there is no exact answer to that. It all depends on individual preference.

But the important thing is it should be a planned Cheat Meal or Cheat Day or whatever you want to call it so that you do not cheat on your diet other than your decided protocol.

Step 6: Pre-Cooking Your Meals

Pre-Cooking Your MealsSo guys now are the time to put the final nail in the coffin. You have already designed a well planned customised Diet Plan for yourself. Now is the time for Perfect execution. It’s time to make sure your meals are ready in advance so avoid any hassle in the future.

As a rule of thumb, preparing your meals in advance ensures that you won’t be tempted to make a detour




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