leftcoastkev
New member
for dummies version:
determine your goal
-build muscle or lose fat
determine your plan
-building muscle
--know how many grams of protein you need to maintain your weight, eat more than that (like 50g a day)
--know how many grams of carbs and fat you need to maintain, eat more than that (like add 10g fat, 50-100g carbs a day)
-lose fat
--know how many grams of protein you need to maintain your weight, eat that or slightly higher (like 20-25g a day)
--know how many grams of carbs you need to maintain, eat less (like 50-100g a day)
--know how many grams of fat you need to maintain, eat that or slightly less (like 10g a day)
execution
-add things up and form food "habits"
how go eat whatever you want, but fit it in the above.
However, you should know that you need vitamins, minerals, etc (micronutrients) to be healthy so you can't just slam down candy, protein shakes, and chili cheese fries. You'll feel like shit over time. Also it has to fit into your macros so certain food is more likely to f*** it up. If you only plan to eat 60g of fat a day, you can eat 3-4 slices of pizza but know that you likely just blew out your fat macros that day. So now you are stuck doing something lame like drinking protein shakes to hit your protein target and something lame like plain sweet potatoes to reach your carb target.
When all is said and done, if you want to feel full and be sane, you'll be stuck eating "clean" most of the time, but you can fit in things you like here and there, still reach your goals, and not worry about it.
determine your goal
-build muscle or lose fat
determine your plan
-building muscle
--know how many grams of protein you need to maintain your weight, eat more than that (like 50g a day)
--know how many grams of carbs and fat you need to maintain, eat more than that (like add 10g fat, 50-100g carbs a day)
-lose fat
--know how many grams of protein you need to maintain your weight, eat that or slightly higher (like 20-25g a day)
--know how many grams of carbs you need to maintain, eat less (like 50-100g a day)
--know how many grams of fat you need to maintain, eat that or slightly less (like 10g a day)
execution
-add things up and form food "habits"
how go eat whatever you want, but fit it in the above.
However, you should know that you need vitamins, minerals, etc (micronutrients) to be healthy so you can't just slam down candy, protein shakes, and chili cheese fries. You'll feel like shit over time. Also it has to fit into your macros so certain food is more likely to f*** it up. If you only plan to eat 60g of fat a day, you can eat 3-4 slices of pizza but know that you likely just blew out your fat macros that day. So now you are stuck doing something lame like drinking protein shakes to hit your protein target and something lame like plain sweet potatoes to reach your carb target.
When all is said and done, if you want to feel full and be sane, you'll be stuck eating "clean" most of the time, but you can fit in things you like here and there, still reach your goals, and not worry about it.
Last edited:
