Tag Archives: dieting

Macronutrient Madness – Sample Diets

Towards the end of my previous macronutrient post, I promised you folks sample diets for different goals. Since I hate nonsense talk at 5 in the morning, let’s get down to the good stuff.

Here is the deal…

  • The primary goal here is to eliminate any and all foods with gut irritating potential and only eat foods that are benign and extremely nutrient dense. This ensures that the body, in addition to getting the right macronutrients, is nourished with enough and more vitamins and minerals.
  • All diets here are designed for an imaginary client who weighs 150 lb, works a desk job and gets little to no activity during work hours. Eat more or less depending on your current bodyweight and activity level.
  • It goes without saying that these diets will work only if this imaginary client consistently eats as laid out. And if it isn’t clear, he needs to train hard and smart to see results.
  • Meat eaters – any and all meat needs to be organic and free range or grass-fed or wild caught (as the case may be).
  • All dairy needs to be organic and preferably grass fed.
  • Any whey protein needs to be high in protein (> 20 g per scoop) and low in fat (<3 g), carbs (<5 g), sodium (<15%) and cholesterol (<10%).

– – – – – x – – – – –

Case 1: Health & Longevity

  • Eat about 0.5 gram per pound of bodyweight.
  • Eat enough real food carbs and real food fats.
  • Eat to satiety. Stop before you’re full.

– – – – – x – – – – –

Case 2: Fat Loss

Training:

  • Strength training 3 days/week
  • HIT (Eg. sprints) 1 day/week
  • Low intensity cardio (Eg. walking) on rest days

What to eat on training days:

  • 0.75-1 lb lean meat (Eg. chicken breast, chicken thigh, white fish, lean beef, lean pork)
  • 2-3 organic cage free whole eggs
  • 2-2.5 lb mixed fibrous vegetables (Eg. broccoli, cauliflower, spinach, cabbage, asparagus, mushrooms, zucchini)
  • 1 cup mixed fruit or 1 medium fruit
  • 1/2 large avocado
  • 1 cup whole milk or whole milk yogurt
  • 1-2 oz cheese or 2-4 tbls cream
  • 1-2 tbls oil (coconut oil/butter/ghee/olive oil)
  • 1 scoop whey protein
  • 200 calories worth of benign starch (cooked white rice or tubers)

What to eat on rest days:

  • 0.75-1 lb moderately fatty meat (Eg. 85/15 ground beef, steak, salmon, bone-in pork chop)
  • 2-3 organic cage free whole eggs
  • 2-2.5 lb mixed fibrous vegetables (Eg. broccoli, cauliflower, spinach, cabbage, asparagus, mushrooms, zucchini)
  • 1-2 tbls oil (coconut oil/butter/ghee/olive oil)

When to eat what:

  • Number of meals can be 1 or 10.
  • Each meal should contain protein.
  • Starches and protein supplements need to be consumed in the post-workout meal only.

Substitutions for vegetarians:

  • 1/4 lb Paneer/tofu/tempeh + 1 scoop whey in place of 1 lb of lean meat.
  • 1/4 lb Paneer/tofu/tempeh + 1 scoop of whey in place of 3/4 lb of moderately fatty meat.
  • 5-6 egg whites and a cup of cottage cheese will be required to meet protein requirements.

– – – – – x – – – – –

Case 3: Strength Gain

Training:

  • Strength training 3 days/week
  • Low intensity cardio (walking etc.) on other days

What to eat on training days:

  • 1-1.5 lb moderately fatty meat (Eg. 85/15 ground beef, steak, salmon, bone-in pork chop)
  • 3-4 organic cage free whole eggs
  • 2-2.5 lb mixed fibrous vegetables (Eg. broccoli, cauliflower, spinach, cabbage, asparagus, mushrooms, zucchini)
  • 3-4 cups fruit
  • 2-3 cup whole milk or whole milk yogurt
  • 1/4 cup nuts
  • 2-3 tbls oil (coconut oil/butter/ghee/olive oil)
  • 1/2 cup coconut milk
  • 2-3 scoop whey protein **
  • 500 calories worth of benign starch (cooked white rice or tubers)

What to eat on rest days:

  • 1-1.5 lb moderately fatty meat (Eg. 85/15 ground beef, steak, salmon, bone-in pork chop)
  • 3-4 organic cage free whole eggs
  • 2-2.5 lb mixed fibrous vegetables (Eg. broccoli, cauliflower, spinach, cabbage, asparagus, mushrooms, zucchini)
  • 3-4 cups fruit
  • 1 cup whole milk or whole milk yogurt
  • 2 tbls oil (coconut oil/butter/ghee/olive oil)

When to eat what:

  • Eat at least 3 meals per day to ensure adequate calories are consumed.
  • Each meal should contain a significant amount of protein and calories.
  • Whey protein can be consumed throughout the day whenever protein is required.
  • Starch is put to best use when consumed in the post-workout meal.

Substitutions for vegetarians:

  • 1/4 lb Paneer/tofu/tempeh + 1 scoop whey in place of 1 lb of lean meat.
  • 1/4 lb Paneer/tofu/tempeh + 1 scoop of whey in place of 3/4 lb of moderately fatty meat.
  • 5-6 egg whites and a cup of cottage cheese will be required to meet protein requirements.
  • An extra cup of milk/yogurt will be required to get adequate calories.

– – – – – x – – – – –

Case 4: Endurance

Training:

  • 60+ min endurance training 3 days/week
  • 1 strength training session/week
  • 1 yoga session/week
  • 2 rest days/week

What to eat on endurance training days:

  • 0.5-75 lb lean meat (Eg. chicken breast, chicken thigh, white fish, lean beef, lean pork)
  • 2 organic cage free whole eggs
  • 2-2.5 lb mixed fibrous vegetables (Eg. broccoli, cauliflower, spinach, cabbage, asparagus, mushrooms, zucchini)
  • 700-800 calories worth of benign starch (Eg. cooked white rice, tubers)
  • 300-400 calories worth of fruit or dried fruit
  • 300-400 calories worth of squashes and root vegetables (Eg. butternut squash, beetroot)
  • 1 tbls oil (coconut oil/butter/ghee/olive oil)

What to eat on rest days:

  • 75-1 lb moderately fatty meat (Eg. 85/15 ground beef, steak, salmon, bone-in pork chop)
  • 2 organic cage free whole eggs
  • 2-2.5 lb mixed fibrous vegetables (Eg. broccoli, cauliflower, spinach, cabbage, asparagus, mushrooms, zucchini)
  • 300-400 calories worth of squashes and root vegetables (Eg. butternut squash, beetroot)
  • 300-400 calories worth of fruit or dried fruit
  • 1 tbls oil (coconut oil/butter/ghee/olive oil)

When to eat what:

  • Eat at least 3 meals per day on endurance training days to ensure the body is fueled adequately.
  • Each endurance training day meal should contain starch and/or fruit.
  • Refer fat loss section for strength training day guidelines.

Substitutions for vegetarians:

  • 1/4 lb Paneer/tofu/tempeh + 1 scoop whey in place of 1 lb of lean meat.
  • 1/4 lb Paneer/tofu/tempeh + 1 scoop of whey in place of 3/4 lb of moderately fatty meat.

– – – – – x – – – – –

Why is ‘eat real food’ special?

1. There are many diets that will help you lose weight or gain strength or provide calories for endurance activities, but how many diets actually help you reach these goals while making you healthy? Any idiot can come up with a diet plan that has the required macronutrient split, but show me a diet plan that is as packed with micronutrients!

2. Any calorie restricted diet will help you lose weight. But it will also leave you hungry, weak and depressed if it is filled with grains and fruit juices . On the other hand, a real food based diet, which is 95% whole real foods, will leave you energized, satiated and strong.

3. High protein/fat/carb diets are not sustainable in the long run and results in repeated ‘falling off the wagon’. The ‘eat real food’ diet plan contains enough of all three macronutrients which lends itself to great tasting recipes which in turn results in long term adherence. You’ve got meat, cheese, veggies, fruit, nuts, dairy, rice and other starches to play around with. What more do you need?

– – – – – x – – – – –

Summary:

I understand that this is probably not the usual ‘diet plan’ you see on other websites. But, as you know, I like to keep things real and legit. Once you have a list of what you need to eat, you can figure out when and how you want to eat them. I believe in ‘freedom within constraints’ since it always makes people more creative, in control, accountable and hence more successful.

How do these things come together? What “meals” should I eat Raj?

Seriously? Maybe we’ll find a time that works for both of us and I can feed you? Figure out your own meals! If you eat what is listed, your macros will be pretty much spot on and how you eat them doesn’t matter as much (as long as you don’t destroy the food in the name of cooking!). Make foods that suit your style and cuisine. Start by looking at recipes that I have previously posted in the blog and visiting www.eatrealfood.in regularly where you can find a bunch real food recipes.

If you need more guidance with respect to nutrition (and training) and have questions on more intricate aspects like meal pairing, meal timing, meal frequency, allergies etc. you can always make use of the online consultation and telephone consultation options that I offer. Email me requesting a consultation and we’ll take it from there. And if you’re new around here, be sure to join my Facebook group for recipes and a wealth of information regarding nutrition and follow me on twitter to stay abreast of all the latest nutrition and fitness mumbo jumbo.

So what do you guys think? Too much food? Too little? Questions/comments/concerns… please post in the comments section. I’ll look forward to reading your thoughts!

Peace out.

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