Whats the best diet ..... gimme one !!

[weltercelt]

Whats the best diet for fat loss and muscle build ( not hulky ) .....
3litres of water throughout the day, everyday

MONDAY
6AM : banana , Workout , 3 poached eggs + 2 brown bread
11AM : apples + brazil nuts
1pm : granola bar
2pm : Running/Workout
6pm : Turkey + butterbeans


TUESDAY (today)
6AM : Peanut butter sandwich , Workout , 3 poached eggs + 2 brown bread
12AM: strawberries
3PM: apple
330PM: Running/Workout
6pm: Mackeral , mixed bean salad

[THE REED]

The best diet is anything that gives you a calorie deficit.




Boom.

[{Pito}]

The first thing you need to realize is that everyone is different. Absolutely everyone. And if you're actively competing the last thing you want to do is go into a caloric deficit unless you want to under perform. You may reach a specific weight class but at the cost of optimal performance.

A badic rundown that should help anybody even regular individuals is plenty of water, non processed foods. Little to no fried foods and plenty of greens and whole grains along with protein like fish, chicken, turkey, beef etc. Simple. Good luck

[gaz26]

The first thing you need to realize is that everyone is different. Absolutely everyone. And if you're actively competing the last thing you want to do is go into a caloric deficit unless you want to under perform. You may reach a specific weight class but at the cost of optimal performance.

A badic rundown that should help anybody even regular individuals is plenty of water, non processed foods. Little to no fried foods and plenty of greens and whole grains along with protein like fish, chicken, turkey, beef etc. Simple. Good luck

count your calories!!! with out doing that ur pretty much wasting ur time!!! the most important meal is breakfast and u should eat A LOT!! to give u energy and replace glycogen stores....

breakfast,
1.protien shake...... (u have been using muscles amino acids thru the night this will replace them)
2.oats with water and berrys.... (blue berrys, raspberry and black berry/ u can buy frozen boxes)
3.banana...
4. whole grain toast x 2 with butter or olive oil spread ( saturated fat is ESSENTIAL for testosterone production)

meal 2,
1. chicken, broccoli and very small baked potato,

meal 3,
1. protein shake and a cereal bar,

meal 4,
1. tuna sweet corn sandwich on whole grain bread,

meal 5,
1.protein shake , banana and apple,

meal 6,
1.omellete made with 6x whites and 1 or 2 yolks with 1 slicw of whole grain bread.

supplements...take a multi vitamin to make sure u fill any gaps missed in ur diet, take omega 3,6,9 fish oil capsules and protien shakes.

remember eating small meals thru the day keeps ur metabolism high, keeps energy levels consistent, keep ur muscles cellular glycogen and water stores nice and stocked and the high protein, low carb, low fat diet with stop u burning muscle fuel and amino acids preventing them from wasting (catabolic)

If u want to gain muscle and aren't cutting weight just up the size of the carb portions with each meal...if u are cutting you can hyperhydrate by drinking SEA salt with your water...this is done by almost every athlete on the planet, a general rule is 1 and a half tea spoons of salt in 2 litres of water, this also makes u drink more water as it makes ur brain think u need more and stops u wasting water by pulling it into muscle cells, joints etc and not under the skin...meaning u will be stronger, more blood plasma, more oxygen up take etc,
I studied nutrition in uni and am diabetic, so any questions and private message me...THIS IS THE BASICS!!! hope that helps

[weltercelt]

wow , thanks man although i intend to not do shakes , ssssooooo expensive all the healthy eating

[dan_cov]

You need to realise fat & muscle are two totally different things.

You aren't going to build any muscle with that diet.

That diet looks like a bad cutting diet for a small female there is noway near enough protein & healthy fats there.



What are your stats (height, weight, age, approx what body fat % are we talking?) The goal, budget

[dan_cov]

Gaz pretty much covered it tbf apart from IMO the diet plan.

Way too much protein powder and not enough solid meals for my liking.

[weltercelt]

You need to realise fat & muscle are two totally different things.

You aren't going to build any muscle with that diet.

That diet looks like a bad cutting diet for a small female there is noway near enough protein & healthy fats there.



What are your stats (height, weight, age, approx what body fat % are we talking?) The goal, budget

6'1 , 12stone , 30 , the goal is to add half a stone to a stone of muscle , the V look

[steeluv]

Best diet is

Oatmeal with skimmed milk water if u need to sweeten use brown sugar or honey

lunch grilled Fish/ Chicken with Cous Cous/ Brown Rice / Quinoa and Portion of Vegatable (no potatoes)

Dinner either from Grilled Chicken or Turkey Breast or fish use herbs and lemon juice to season or lean steak (once a week only) with vegetables or salad, use 3pts olive oil and 1pt lemon juice for season or apple cider vinegar

snacks like apples

drinks water and green tea

try to eat only complex carbs not simple carbs
try not to take products containing sugar you might want to reduce ur sugar intake gradually

[{Pito}]

count your calories!!! with out doing that ur pretty much wasting ur time!!! the most important meal is breakfast and u should eat A LOT!! to give u energy and replace glycogen stores....

breakfast,
1.protien shake...... (u have been using muscles amino acids thru the night this will replace them)
2.oats with water and berrys.... (blue berrys, raspberry and black berry/ u can buy frozen boxes)
3.banana...
4. whole grain toast x 2 with butter or olive oil spread ( saturated fat is ESSENTIAL for testosterone production)

meal 2,
1. chicken, broccoli and very small baked potato,

meal 3,
1. protein shake and a cereal bar,

meal 4,
1. tuna sweet corn sandwich on whole grain bread,

meal 5,
1.protein shake , banana and apple,

meal 6,
1.omellete made with 6x whites and 1 or 2 yolks with 1 slicw of whole grain bread.

supplements...take a multi vitamin to make sure u fill any gaps missed in ur diet, take omega 3,6,9 fish oil capsules and protien shakes.

remember eating small meals thru the day keeps ur metabolism high, keeps energy levels consistent, keep ur muscles cellular glycogen and water stores nice and stocked and the high protein, low carb, low fat diet with stop u burning muscle fuel and amino acids preventing them from wasting (catabolic)

If u want to gain muscle and aren't cutting weight just up the size of the carb portions with each meal...if u are cutting you can hyperhydrate by drinking SEA salt with your water...this is done by almost every athlete on the planet, a general rule is 1 and a half tea spoons of salt in 2 litres of water, this also makes u drink more water as it makes ur brain think u need more and stops u wasting water by pulling it into muscle cells, joints etc and not under the skin...meaning u will be stronger, more blood plasma, more oxygen up take etc,
I studied nutrition in uni and am diabetic, so any questions and private message me...THIS IS THE BASICS!!! hope that helps

Specific reason why you used exclamation points with count your calories in reference to my post? I said caloric deficits are terrible for performance nothing more. If you compete you should know that. Caloric deficit for muscle and fat loss. Caloric surplus for mass gain and an intermediate calorie amount needed for lean bodies meant to perform strenuous activity. And your speaking like a body builder not a fighter. Sure what you say makes sense for nutrition to an athlete but not a fighter. Totally different needs. The fact you even said low carbs and low fat diet proves this isn't made for fighters. Your nutritional plan is made for someone who wants to look good and have nice muscle tone but not for the performance needed for a fighter. Carbs and fats are as if not more important than protein for the energy levels required for fighters. As for my knowledge on the subject? I've worked with nutrition and strength and conditioning coaches for boxers and mma fighters. In the end, by suggesting a high protein and low Carb low fat diet to a fighter you have created an aesthetically pleasing build but not an optimum performance build for a fighter. Key word=fighter. Fighters needs are different. For example Floyd himself needs a minimum of 3-4000 calories a day for his regular walk around weight or michael Phelps who needs like 12,000 calories a day because of his specific performance needs. To the original poster, if you want an aesthetically pleasing build then Gaz is correct in advising a high protein low fat low Carb diet. If you are an active fighter competing then do not go low Carb low fat.