8 Week Diet For Fat Loss

I am not going to list specific food types. This diet plan will be based on a template, which you can fill in with the foods that are most preferable, or practical, as long as they meet the conditions listed.

There is simply no need to create a different plan for every day of the week, or to list specific food types. Except for a few cases, there really are no best foods. Naming specific foods will not increase the quality of the diet; it will just show which foods I would personally prefer.

This diet plan will be based on high & low carb days, which are based on workout days. Workout days will require more carbohydrates, while non-workout days will require less.

Fruits & Vegetables:

The fruits and vegetables listed can, and should be eaten frequently (barring pre and post workout). The ones listed do not need to be counted towards total calories or carbohydrates. I am sure some of you reading this are screaming "Of course they do!!!" However, the reason for this has to do with the concept of metabolic flux, a highly modifiable metabolism & the high thermogenic effect of these foods.

Fruits:

• Grapefruits
• Watermelon
• Strawberries
• Blackberries
• Currants
• Blueberries
• Rhubarb
• Oranges
• Cantaloupe

Vegetables:

All fibrous, low-calorie vegetables. These are vegetables such as:

• Carrots
• Celery
• Lettuce
• Other leafy greens
• Cucumbers
• Turnips
• Tomatoes
• Radishes
• Broccoli
• Cauliflower

Other Fruits & Vegetables:

These lists are just to give you a general idea. Other fruits & vegetables which are low-calorie density can also be eaten frequently. Choices which contain higher amounts of calories such as bananas or avocados need to be counted as part of the daily calories.

The Diet Template
 

 Calculating Caloric Needs:

Step 1. Estimate Your BMR:

Use the following formula:
370 + (21.6 X lean body mass in kg) or
370 + (9.8 X lean body mass in lbs)

If you weigh 200 pounds, and your approximate body fat is 10%, then you would have a lean mass of 180 lbs (200 - 10%). This gives us 2134 calories as our "BMR".

Step 2. Activity Factor:

Next, multiply the number you from step 1 by the following:

• Sedentary (desk job, with little or no exercise) = BMR X 1.2
• Lightly active (light exercise/sports 1-3 days/week) = BMR X 1.375
• Moderately active (moderate exercise/sports 3-5 days/week) = BMR X 1.55
• Very active (intensive exercise/sports 6-7 days/week) = BMR X 1.725
• Extremely active (intensive daily exercise/sports & physical job or twice per day)= BMR X 1.9

So with the example above, and with exercise 6 times per week, we get 2134 X 1.725 = 3681

Step 3. Subtract 15%:

3681 - 15% = 3129 (3681 X .15 = 552 & 3681 - 552 = 3129)

You now have your starting calorie intake.

Macronutrient Ratios:

These ratios are only a guideline, and are not set in stone. Nutrient timing is much more important than overall ratios. You should aim to get 30-50% of your calories from carbs, with most of those eaten 0-6 hours after your workout. 30-40% of your calories should come from mostly lean sources of protein. 20-30% of your calories should come from good fats.

A Basic Diet Template:

• Divide your protein intake up roughly between each of your meals.
• About 2/3-3/4 of your carbs should be eaten PWO and up to 4-6 hours after your workout.

  Breakfast - About 15% Of Total Caloric Intake:

  • 1/3 of starchy carbohydrates (oatmeal, whole wheat bread, etc.)
  • 2/3 of protein (eggs, milk, lean meat)
  • Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)
  • Your choice of fruits & or vegetables from the list
  • Water or Green Tea

  All Other Pre Workout Meals & After 4-6 Hours After Workout:

  • 1/3 of starchy vegetables and/or fruits (greens, sweet potato, salad, etc.)
  • 2/3 of lean protein
  • Small portion of good fats
  • Any of the listed fruits & vegetables
  • Water or Green Tea to drink

  Pre-Workout Nutrition (Optional, But Ideal)

  • 30-40 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
  • 5-15 grams of whey or BCAA powder

  Post-Workout Nutrition (Get As Soon As Possible)

  • 20-40 grams of whey protein
  • 40-80 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
  • 1-2 grams of BCAA's
  • 1-2 grams of glutamine

  1-2 Hours After Workout:

  • 1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
  • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
  • Minimal fats
  • Any Fruits & Vegetables from the list
  • Water or green tea to drink

  3-4 Hours After Workout:

  • 1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
  • 1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
  • Small serving of extra good fat
  • Any Fruits & Vegetables from the list
  • Water or green tea to drink

  4-6 Hours After Workout:

  • 1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
  • 2/3 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
  • Small serving of extra good fats

  Pre-Bed Meal:

  • 1 cup of skim milk
  • 1/2 scoop of whey protein
  • 1/2 scoop of casein protein OR
    2 cups skim milk + 1/2 scoop whey

Article source http://www.bodybuilding.com/fun/topicoftheweek116.htm