NOTE: This was designed specifically for Nate – So following this is not going to magically make you lean out.
Here are some take home messages that you should note (and can apply to your own diet):
- Low GI carbs were eaten, except for around training
- Consistent protein throughout the day
- 6 meals a day
- Diet is based on real food (not shakes and bars etc)
- Carbs were eaten around training as to be beneficial for recovery and limited when not training, as to be beneficial for fat loss.
For Nate’s competition his diet was revised 3 times. This first part was a fairly conservative approach, which had carbs restricted to 25% of total calories AND also saw carbs pushed around training, these provide some useful tricks in one’s fat-loss tool kit.
The diet was based on Nate’s data:
- Male 35 yo
- 83 kgs
- 12 % BF
- Exercising everyday
- 15% calorie deficit
- 35% Fat
- 40% Protein
- 25% Carbs
- AM session after the first meal (main session)
- PM session was a light session (Calves, Abs, Ext Rotators)
1. Estimated Calories:
Total weekly Carbs: 1183.7gThis data was then used to work out total weekly carbs and these were redistributed over training days:
- Total weekly Fats: 736.4g
Calories were then spread over days, in a manner that keeps carbs around training and then switches to fats at other times:
- Non-Training days have a total 50 grams of carbs , 165g of Fats and 270g of Protein.
- Training days have the first 4 meals having carbs and an intra-training shake, where the final meals then run low carbs and switch over to fats.
2. Desired Calorie Structure:
3. Actual training-day calories constructed from meal plan (ignore order):
4. Actual training-day meal plans:
TD – Meal 1:
TD – Intra-Training:
TD – Meal 2:
TD – Meal 3 :
TD – Meal 4:
TD – Meal 5:
TD – Meal 6: