Nutrition For Fat Loss Pt. 5 (Your Daily Diet)

Nutrition For Fat Loss Pt. 5 (Your Daily Diet)

this is episode 5 of the nutrition for fat loss series today we're talking about your daily diet which is probably not what some people expected the title to be and the reason I say that is because we've been basing a lot of what we do off of the muscle and strength pyramid that dr. Eric Helms created this is kind of like our foundation I mentioned in every video because I got to give the man credit he's a genius for creating this and it kind of gave us some kind of baseline or foundation to base a lot about coaching principles off of the pyramid starts with adherence and lifestyle for him for me its adherence and metrics we already did this in episode 1 if you have not watched that go watch that that is the most important video to watch out of all of these the reason it's the most important is because if you can't adhere to it you can't stay consistent if you don't have metrics you can't consistently see what's working and what's not working therefore you don't know what to adjust how to adjust and how to continue seeing progress so that's the most important video we covered that before we even get into the pyramid then we touched on calories then we touched on macros then we touched on micros hydration fiber vitamins and minerals things like that the reason it goes in this order is because those are going to be the biggest influencers for body composition change we're talking about fat loss here so we need to keep it in this order now he has a couple other tiers on this meal timing nutrient frequency supplements so on and so forth I cap it at one last little thing on the pyramid one last level and I just say the rest this is everything else so the next four videos including this one is everything else I don't like to put any of these things in a chronological order because for every individual they're going to come in at a different level of importance and what I mean by that is first somebody watching this video meal timing and frequency might be the thing they need to focus on next for others that might be supplements for others it could be cardio and talking about training and other things like that the point is is everything else fills in here we need to touch on periodization we need to touch on nutrient timing workout nutrition supplements how we place our carbs food composition god help all these different things but forever individual those are going to become important and needed to be implemented into the plan at a different period of time so for me to put them in an order of importance doesn't seem fair it doesn't seem right the right method in an individualized coaching setting which is what we do have boom boom performance is to make sure that we are giving people what they need when they need it so I'm categorizing this as the rest but the first thing we're going to cover in the rest again episode five to eight nothing is more important than the other they're all equally important and fall into this category we're gonna cover your daily diet today and what I mean by this is how are you setting up your food we touched on metrics and adherence we touched on calories or touch on macros we know what micros are what vitamins and minerals and what whole foods you should be eating what do we do with all this how do we set it up in our day that's what we're gonna talk about today determining your meal frequency is the first thing we're going to talk about the number one most important thing to remember with your frequency of meals which means how many meals per day are you eating whether you're eating three meals or six meals they're number one important thing you probably guessed it adherence what you can follow they've done countless studies all the way up to I want to say even close to sixteen meals a day which I don't know how they did it but we're classifying a meal by the way as a feeding so if you have a protein shake that's a meal you're consuming calories that is a nutrient feeding session what we're doing here is we're splitting those up into a certain amount of meals in in the research what they show is whether you have one meal two meals three meals five meals six meals twelve meals it does not matter if calories and macros are equated four and controlled the amount of meals you eat in a single day has no serious impact on the results you see now that's based on research usually not in trained individuals usually sedentary just average individuals and that's usually with everything controlled but we got to remember that things like adhering to the meal your schedule your work your stress your lifestyle when you're training is placed those things do affect how our meals sit that's what we're going to talk about those aspects later those things will dictate your meal frequency and the reason I'm saying that are pre framing it this way is because if you say well you know science doesn't matter if I to Mills or six meals I'm just gonna go against the grain and eat two meals just to prove it but you work out first thing in the morning now you have shitty performance in the gym you're not building as much muscle you're not recovering as well your thyroid and cortisol is going up your thyroids a little more stressed out now we're getting poor results over the long period of time which most studies done are like 8 to 12 weeks very rarely do we study see studies for 16 to 24 weeks for example now you're putting yourself in a bad place because you're trying to prove that you can eat two meals a day and get away with it I would go on the margin of error to say somewhere in the middle three meals is okay six meals is okay let's stick to four to five in my experience working with thousands of people over the last seven to eight years four to five meals per day seems to work the best across the board gives you enough time to eat enough protein and make sure that you're not under eating and may allows you to not overeat because you have too many meals it's not a burden to eat four or five meals a day your workouts are fueled it just seems to be the best way to go now again if your calories and macros are equated for it's not gonna be a bad thing if you eat three meals a day so if you're watching this and you think I can't adhere to four meals I'm so busy I train in the afternoon anyway eat three meals a day you'll be totally fine if you eat three meals in a snack I'm classifying that as four meals a day and I'm gonna show you how to make those more balanced and beneficial but my point with this is we need to determine your meal frequency first figure out what you can adhere to figure out what your training and lifestyle allows you to do on a consistent basis and plan for and stick to that the second thing is going to be meal timing and this is determining meal timing these are going to go together and I'm going to tie them together here in a sec meal timing is when you're placing those meals it doesn't matter too much when these meals are as long as we're spreading them out enough we're digestion blow things like that are controlled and not making you feel uncomfortable if you're eating two meals within 30 minutes or an hour you're probably going to feel uncomfortable it's too much food too close I would probably chop a meal down and go from five to four if that's the case the point is is we need to determine the time the main reasons we need to determine the time our a for our workouts which we're going to touch on soon and what our lifestyle allows us to do stress-free so look at your schedule when do you have a break from work when you have a break from the kids when can you actually sit down and cook a meal can you eat a few hours before bed so you don't have food churning and digesting right when you go lay down and get acid reflux there's a lot of things that determine meal timing but again there's no eat within three hours of waking up eat at 12 and 5 p.m. avoid carbs after 7 p.m. all those things are myths they do not matter because calories at the end of the day are what determine fat loss meal timing is an adherence tool and it's a way to recover and perform better in your workouts which again will touch on soon but my point being here meal frequency and meal timing are two ways to tweak and adhere better to your plan they are tools and methods to allow you as an individual to adhere better to your nutrition plan to your caloric intake the thing I want to tie these together with is if if these things stay the same over time you were gonna see better fat loss results and I stay that with confidence because number one if I know that I'm eating four meals a day and I'm eating at 7-eleven 3 and then 7 p.m. those are my meal times I'm eating four meals a day I eat at the same time of day give or take an hour but within the hour if I know that it's gonna be a lot more likely that I'm consistent in here to that plan number two if we do this insulin sensitivity may be enhanced this has been shown in research that if you keep your meals the same your insulin sensitivity improves if your insulin sensitivity improves not only is it a good health marker but allows you to have better calorie partitioning and what that means is that when I ingest calories I take in protein I take in carbs I think in fat my body will do something more beneficial with it instead of getting bloated or having gas or having gut stress or storing it as body fat which is the big point we want to take away or here having good insulin sensitivity allows me to take in carbohydrates and store them as muscle glycogen so I feel full pumped and have a better workout I recover better and again I don't gain body fat I'm utilizing my carbs better this happens over time as we keep our regimen the same it's a really big thing to point out and I believe there's no really hard data as to why this is occurring but what I would believe or make the assumption that it's happening is that as you get you your body gets used to fuel coming in at certain times it can adjust its energy systems its digestive systems its body clock and all these different things which are highly regulated from food or sleep everything hormones all these systems can regulate better and adapt to what you're giving it because it knows the body knows now I eat at this time this time this time and this time and it improves its insulin sensitivity and usually leads a better results the other thing and I do not have a good explanation for this but research has shown that energy expenditure increases as well just from dialing in our meal frequency and meal timing just from looking at these two things setting them in stone and following that plan consistently you expend more energy which means you're burning more calories on a regular basis that's a really good thing we want to burn calories that's the whole point of this fat loss argument this fat loss debate in this goal so if we can lock in our frequency and lock in our meal timing and we can stay consistent with it our body begins to burn more calories on a regular basis is that from the thermic effect of food through digestion is that from our body again getting used to this fuel and being more energized so we fidget more have better neat and we can utilize our energy better who knows could be all of the above could be one single thing doesn't really matter the reality is is that it happens and we want to achieve that the best way to achieve that is to lock these two things in for your adherence your preference your lifestyle the next thing we're going to touch on protein three to four times throughout the day this could actually go to three six times essentially what this is going to be is however many meals you're eating you want to have protein every meal but they should be three to four hours apart that's about the right time for protein synthesis we could even stretch that to three to five hours apart but every time we train or ingest protein muscle protein synthesis happens in our body this is the anabolic response we want our body to experience to grow even if our goal is fat loss we want this occurring if this occurs during a fat loss phase we might not actually grow more muscle because we're in a calorie deficit but we will maintain muscle in performance and a lot about hormones especially guys with testosterone and things like that much better on a cut see one of the most difficult things to do during the fat loss phase is to actually maintain muscle mass during a cut that's why bodybuilders are so specific with their methods they need to get on stage as lean as possible with as much muscle left as possible but during that prep they are purposely putting themselves in a catabolic state which is the state of breaking down muscle tissue it becomes a very difficult game so the best thing you can do to save muscle while you cut safe performance and strength while you cut and lose fat is to eat protein with every single meal and eat it every three to five hours so now we know how to space our meals out that usually is gonna help digestion as well keeping the meals that far apart but it's also going to keep protein synthesis at a high rate we kind of have this drip of an anabolic response going on throughout our day to keep recovery and muscle full and ready to grow or maintain the other point here protein is the most satiating nutrient I touched on this with macros we have a higher percentage of our calories usually coming from protein because we need it it's an essential nutrient but also it's the most satiating nutrient and what that means is we're gonna stay more full throughout the day especially on a cut when we're in a calorie deficit eating less food if we have a high amount of protein what's the best way to utilize that protein to make sure we stay full throughout the day which is one of the biggest things biggest issues or struggles people have with the diet is I'm hungry all the time deep protein with every meal and eat a good bolus of it the muscle protein synthesis panse that we get usually happens from a minimum of 20 grams of protein per feeding meaning you need at least 20 grams in a single set session of good protein usually that is amine plant-based protein because the leucine and the amino acid profile of a plant isn't as anabolic or beneficial to muscle protein synthesis as something like dairy or whey or eggs or meat those animal sources have a higher leucine count and that's going to help that muscle protein synthesis but we need at least 20 grams from an animal resource to spike that MPs response and it kind of goes up on a scale till about 45 grams but it's also a bell curve it's kind of dependent on your body weight so the lighter you are the clothes you can follow that 20 to 25 gram the heavier you are the closer you can fall to that 40 to 45 grande meal grams of protein per meal but we want to do that every three to five hours and we want to have that much protein each meal it's going to keep us full on a diet keep us maintaining so on and so forth so that's the next big point protein in every single meal we don't need to perfectly spread fats and carbs throughout the day but we do need to spread out protein really well the next point I wanted to cover is a 12-hour fast this isn't mandatory this is completely optional but if we're gonna do any kind of intermittent fasting this is the type of intermittent fasting I like it's only 12 hours which makes it pretty easy my last meal or feeding was at 7 p.m. I can eat breakfast at 7 a.m. that's a really easy thing to do but it's 50% of our day when we take out 50% of our day from eating we are allowing our gut our digestive tract to have a break every time we eat blood flow goes to the gut our gut has to do work our body has to create bile has to break things down has to extract nutrients has to go through the digestive process send it through our body absorb what it can digest what it can so on and so forth that is labor it is work on your body we need to do it to survive but my suggestion is to try to hit a 12 hour fast even 10 hours if you can 12 hours is ideal this is going to give your gut a little bit of a break every single night and it's half of your day 24 hours the other piece of this is it's going to also improve insulin sensitivity that's going to allow us to improve insulin sensitivity improve carb tolerance improve calorie partitioning similar to what I was talking about up here same exact concept this kind of just doubles down on that this is a really really good way to do the fast you don't need to push it to the typical lean gain strategy of 16 hours a day which in my opinion limits this limits this limits recovery and it actually can increase stress when we go into a fast we increase cortisol that's going to be wear and tear on our body so if you're a high-stress individual as it is which most individuals are in today's world and training hard or in a diet which you probably are if you're watching this you probably shouldn't be doing too much fasting because that's increasing your stress a 24 hour fast every few weeks is okay that's good for at Apogee and cell regeneration and things like that but if you want to get the benefits of fasting on a regular basis stick to 12 hours get the little bit of insulin sensitivity digestive help and leave it at that we don't need anymore they've done studies comparing internment fasting to eating throughout the day calories controlled and there's no difference whatsoever on fat loss the main benefits of fasting are going to be digestion and if you do a long period of fast like 24 to 72 hours which is literally days of fasting so you can't do it very often those are the only times you really get benefits and not benefits gonna be to clear out toxins to help cell again cell regeneration kill off bad dead cells help with autoimmune related stuff disease prevention but again that's such a long period of time we're not even going to cover that today in in a fat loss series the next thing workout nutrition with workout nutrition we don't want people to over complicate this so what my advice is there's two things I want to point out here if we got through calories macros macros if you've watched all these videos and we've got through this and you already feel like your hands are full you're like I got a lot to think about stop right there you can continue watching the video if you want if you don't pause it go take action go get the results we don't need to go any farther to get fat loss results we've already covered everything you need to know the next video I'm going to touch on something that you'll want to know for the months and years of planning but one the day-to-day setting the week to week setting we've already covered it all calories everything if any of this confuses you if any of this overwhelms you if any of this doesn't make sense to you click the link in the description apply for coaching with us you'll get a free call no strings attached let us explain how this actually works in a practical setting that's what we do for a living we would love to help you but my point with this is I don't want you guys to get overwhelmed so if you're already on point stop here if not we're gonna move on to work on nutrition and workout nutrition doesn't need to be overly complicated once upon a time there's and there's a ton of memes out there like the one from the guys from Step Brothers where he's dying and he didn't get his post-workout shake you don't need to rush to a post-workout shake it used to be known that within 30 minutes of a workout you're in that anabolic zone meaning we need to spike insulin and induce protein right away to help recovery help replenish muscle glycogen spike insulin to help her growth and build more muscle 30 minutes may it met like people are running to the locker room to drink their protein shake the reality is is that anabolic window is more like 3 hours you have plenty of time take a shower go cook a good meal and eat real food let yourself calm down first inch or pre-workout nutrition however we do want to bring that up a little bit if you're eating three hours before it's a long time to digest so I'm just going to give you a few tips on this number one pre and post workout whether you do it 30 minutes before after or 3 hours before and after you should have protein and carbs in that meal remember that no matter what kind of protein I digest no matter what kind of car by digest it is not going to be readily available like that when I consume protein over time this muscle protein synthesis responses happening meaning I have amino acids flowing through my blood blood all the time ready to work ready to help me recover it also means that I have glucose in the blood stream my blood glucose levels are significant enough to train and have carbs for fuel have carbs for a pump my muscle glycogen unless I've been in a bodybuilding prep or I have been carb depleted and haven't had a carb in 3 years more like 3 days you're gonna be fine you have carbs in your system what I ate last night might feel my performance today at the gym and I haven't even worked out yet what I eat 30 minutes before is not it might give me a little bit of that blood sugar response it'll fill my blood glucose levels to allow better pump it might give me some short-term energy but the bulk of my training is going to be fueled by carbs that are already settled in where this differs is that the leaner you get or the more active you are the more likely you are to need to replenish meaning if you're on a bodybuilding prep a photoshoot prep or you're at the very tail end of this fat loss phase you are getting more and more depleted as you lose body fat as you lose weight so for you the pre-workout nutrition becomes more and more important if you're watching this and you have 50 plus pounds to lose it's not that important I would recommend however having some kind of protein pre and post no matter what that's gonna ensure that you're not breaking down muscle tissue or using amino acids for fuel which is going to be going through the process of what's called gluconeogenesis which is a very inefficient way of taking protein in the body and making a glucose to train carbs are the resource we want to use so for pre-workout nutrition most likely everybody watching this is going to want to have some carbs in protein but it's not what is completely fueling your workout but it will hydrate you better it will give you a better pump and it's probably gonna help you perform recover a little bit better it's that extra five to ten percent what you ate last night what your daily intake looks like is the 90% of the results you see so when we look at workout nutrition the main thing I want you to know on a fat loss diet is that you should have protein pre and post because we want to maintain muscle mass we don't want to break that down we're trying to lose fat not muscle if you want to get an extra pump you want to perform a little bit better and possibly induce better recovery carbs pre and post I would say pre it's gonna be all about your digestion I know people that can eat thirty minutes before and I know people that have to wait three hours before and the more fiber and the more fat in that pre-workout meal the slower that carb is going to digest so if you have oatmeal with butter in it eat that three to four hours before because it's gonna take a long time for that to settle in and digest and absorb and be ready to use if you have pure white rice that can be absorbed within 30 to 60 minutes before workout post-workout same thing you're probably gonna want a higher glycemic meaning lower fat lower fiber carb to help fuel that recovery within three hours the last thing I will say about workout nutrition we're not going to touch on intra workout we have blogs on that that I'll link in the description if you want to know more about inter workout shakes and things like that that's for another video I'm not focused on that today the last thing I will say about workout nutrition is that as we go into this topic we need to remember that if we're looking at training as a modality the more intense we get the more likely we need to shorten that window and what I mean by that is if I'm a CrossFit athlete I'm doing very explosive very high rep very stressful movements meaning cortisol is gonna go up it's natural when I have to run from a saber-toothed tiger in the cavemen days course hole goes up adrenaline kicks in I can sprint when I go to lift a barbell over my head when I go to sky heavy weight cortisol kicks up adrenaline kicks in I can swap we want that but we don't want that to consistently last throughout the day if your cortisol goes up for training and it just stays up because you never spike insulin with food after your workout you're gonna have consistently high cortisol levels which leads to more stress less recovery poor results in the long term so for the intense individual who is training really really hard sometimes it can be beneficial to after your training try to get to a carb source ideally with protein this could be a shake with a banana in it could be a shake with highly branched cyclic detron in here we're not trying to stimulate a ton of growth we're trying to spike insulin which has an inverse relationship with cortisol when we do that cortisol drops down we can get into the parasympathetic mode of our nervous system rest and digest rest and recover we can actually recover better and then when we go to get that post-workout meal we probably digest it easier as well so that's my last thing on that these two last things carb placement this is dependent on the individual if we're in a gaining phase we're gonna have carbs in every meal we need to eat more carbs and we're probably in a space amount for better digestion if we're in a fat loss phase and we have room to do it we're probably gonna space them out pretty evenly everybody kind of has their digestibility threshold I know for me I can eat 40 grams a meal of carbs and I'm totally fine after workout like 100 but if it's a random meal and I eat 80 to 100 grams of carbs in a single setting I feel really bloated if I'm really bloated something is not working right digestion absorption carb tolerance carb partitioning that's not working properly so we want to avoid bloat so if you're somebody that needs to stay in that 30 to 50 range space out your carbs throughout the day if you don't notice anything or during a fat loss diet you're at a lower carb tolerance I would personally recommend you placing your carbs around your workout in one half of the day we call this carb bunching that means pre and post-workout I have carbs and maybe one other meal but what that leaves is half of my day without carbs what this also does is it keeps us from having this constant insulin spike which if our calories are equated is somewhat irrelevant however if we can control insulin a little bit better we might stay in that mode of fat burning a little bit better and insulin sensitivity is gonna be highest around our workout so why wouldn't we put our carbs around the training session if our goal is fat loss we want to utilize those carbs to maintain muscle fuel our performance and reduce stress we want to do that as best as possible how do we do that we partition we bunch our carbs around our workout we have that card placement it's the smartest thing to do this is something I've use and people have used in experience over the years at the end of the day it's not nearly as important as overall calories however if we're going through all these different steps it's worth mentioning because it's worth trying out I also notice people's energy can be better if you workout in the afternoon you might do better at your morning job like keeping carbs away from the morning meal just on protein fats you'll stay even-keeled energy and focus or during the morning how have carbs before your workout have carbs at night go to bed start over carb bunching in the afternoon you can do the same in the morning or you can spread them out evenly again it comes down to adherence but again it's something to mention the last thing is food composition what I mean here is is kind of actually what I've already been talking about with all these different aspects of splitting up your meals meal frequency protein in every meal it's literally just looking at your day and knowing that I'm purposely placing protein fats and carbs in certain places the composition of my day is methodical it's well thought-out every meal should have protein in it every meal around your workout should have carbs then I should place two to four servings of veggies in those other meals I should play some fruit pre workout or in the morning to help refuel liver glycogen I want to place fat in every meal across a day but less pre and post more away from those workouts and at that point I can look at my day and say I have created good food composition macro composition across my meals and if there's any carbs left that's when you can add in flexible dieting foods if there's any fats left you can add flexible dieting foods but before you get too flexible you need to look at your day I have protein in every meal add carbs around your workout get your servings of fruit and vegetables in there evenly spaced your fats and now you have hit everything you need to hit if you have no calories left I suggest you just leave it it's a perfect diet if you have calories left be flexible out of Snickers bar do whatever you want to do just hit your calories like that's what food composition means in this alright guys so this is episode five your daily diet my goal with this video was to show you exactly how to take all the stuff we've talked about and put them into a single day next video we're talking about nutritional periodization which is when we look at every week month quarter and year I'll see you next time

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2 thoughts on “Nutrition For Fat Loss Pt. 5 (Your Daily Diet)

  1. Once again Cody providing high-value content for the tribe. I can't thank you enough brother I've been learning a lot from this series. Just want to let you know you are appreciated 🙏🏾

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