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Why you are not losing belly fat

Why you are not loosing belly fat

From missing out on sleep to genetic factors, there are plenty of reasons why your abdominal fat may be stubbornly sticking around

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat-particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”- is a predictor of heart disease, Type 2 diabetes, insulin resistance and some cancers. If diet and exercise have not done much to reduce your pooch, then your hormones, your age and other genetic factors may be the reason why.

Read on for 11 possible reasons why your belly fat will not budge.

Getting older
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. The good news: you can fight this process. Read on.

Wrong workout
A daily run or spin class is great for your heart, but cardio workouts alone will not do much for your waist. You need to do a combination of weights and cardiovascular training.  Strength training increases muscle mass, which sets your body up to burn more fat.

Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle, I recommend 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

Eating processed foods
Refined grains like white bread, crackers and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.

Natural foods like fruits, vegetables and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat.

Wrong fats
The body does not react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good.

But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation.

Weak workout
To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan.

In fact, the low-intensity exercises experienced no significant changes at all. You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that.

High intensity workouts mean you are going all out for as long as you can. If this sounds intimidating, think of it this way: you will burn more calories in less time.

Wrong exercises
Doing crunches until the cows come home? Stop it! When you are down to your final inches of belly fat, the dreaded crunch will not be the exercise that finally reveals your six-pack. You can not spot reduce.

Instead, I suggest doing functional exercises that use the muscles in your core — abdominals, back, pelvic, obliques — as well as other body parts. These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them.

Planks are my favorite functional exercise — they activate not just your core muscles but also your arm, leg and butt muscles.

Stressed out
Tight deadlines, bills — whatever your source of stress, having too much of it may make it harder for you to drop unwanted pounds, especially from your middle. And it is not just because you tend to reach for high-fat, high-calorie fare when you are stressed, though that is part of it.

It is also due to the stress hormone cortisol, which may increase the amount of fat your body clings to and enlarge your fat cells. Higher levels of cortisol have been linked to more visceral fat.

Sleep
If you are among the 30% of Americans who sleep less than six hours a night, here is one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours.

The National Institutes of Health suggest adults sleep seven to eight hours a night.

Unmotivated
Are you committed to the work needed to lose belly fat? Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training.

If you are willing to do the work, you can move past genetics and lose it.

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Here is the supplement of all supplements

The supplement of all supplements
There are almost too many potential health benefits to count when it comes to
consuming whey protein — but whey protein isolate, in particular, is higher in protein and
lower in lactose than whey concentrate.

Here are the top four reasons it should be part of your personal muscle plan.

Lose fat and preserve muscle
Researchers in Minnesota conducted a 12-week study where subjects’ daily caloric intake
was reduced by 500 calories. Then some participants were given whey and the rest were
given an isocaloric mix beverage.

Those consuming whey lost significantly more body fat (6.1% total) and better preserved their muscles. If you have an urge to snack on something, try a whey protein shake.

Increase size and strength
Researchers at Baylor University in Waco, TX, took 19 men performing resistance
training over a 10-week period and gave some of them 14 grams of whey and casein
protein along with 6 grams of free amino acids, while giving the rest a 20-gram placebo.

Those who consumed the whey combo had greater increases in fat-free mass and muscle
strength.

Reduce hunger
Australian researchers had 28 obese men consume four different drinks. Those who
consumed the beverage containing 50 grams of whey had significantly reduced levels of
ghrelin (a hormone that tells your brain you’re hungry) up to four hours later.

So instead of munching on unhealthy party snacks, drink a protein shake beforehand.

Boost immunity
University of Alberta researchers found that male subjects involved in strenuous aerobic
activity suffered from significantly reduced glutathione levels that could impact such things
as the nervous, gastrointestinal, and immune systems.

However, they also discovered that by supplementing with whey protein, the subjects experienced significantly less reduction in glutathione levels. If you like extended cardio sessions, but do not want to risk compromising your body’s immune response and more, combat those effects with whey.

How much do you need?
I personally recommend looking for whey protein isolate with no less than 24 grams of
protein per serving, and no more than 5 grams of carbohydrates. Go with whey protein in
the AM and post workout.

How to lose your belly fat

How to lose your belly fat

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Abdominal fat burning exercises
When you spend 1 hour a day at the gym and your time is valuable because of social obligations or work, every exercises count. Even more so when it comes to abs and mid section.

Nobody want’s to waste time on exercises that do not burn fat in the most optimal way. Many of you probably wonder what exercise burns belly fat the most.
Before we go a little deeper in what exercise burns belly fat the quickest, remember that diet is the key.

And it is only in understanding this core principle that you will achieve fast burning belly fat. As they say “You get your abs in the kitchen”. No matter how many crunches you will do a day.

If your diet is not adapted you will most likely fail. You can not out train a poor diet. Remember that.

The two best belly fat burning exercises
We have listed below our top two pick of exercise that burn belly fat the fastest.

1) Kneeling cable crunch (Core)
By far our favorite when it comes to one exercise for the whole mid section. With the right diet I have seen athlete achieving totally ripped abs with this exercise only.

By training your abs with weight you will make them pop with this killer core and abs move.

Instructions
Preparation
Kneel below high pulley. Grasp cable rope attachment with both hands. Place wrists against head. Position hips back and flex hips allowing resistance on cable pulley to lift torso upward so spine is hyperextended.

Execution
With hips stationary, flex waist so elbows travel toward middle of thighs. Return and repeat.

2) Stability ball pike ups
Pike ups are an advanced abdominal exercise that targets the upper abs. This exercise requires a tremendous amount of core strength, balance and stability in order to be executed properly.

Step 1
Start in a push-up position with your legs up on the stability ball. Make sure that your back is straight, your hips are tucked and your core is engaged.

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Step 2
Lift your hips upwards by contracting your upper abs. Raise your body up to a V or until your feet are in the middle of the stability ball.

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Step 3
Slowly lower your body back to the starting position and repeat.

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As I said before, diet is a very important factor when it comes to abs, You can not out train a bad diet. In order to have abs popping you will need to get down in body fat.

Between 8 and 6% depending on body type. The ideal fat shredding diet for abs is a 80% protein 20% carbs. Also do not over train them. Just like other muscles 2 times a week is far enough.

Add twice a week cardio to your work out routine.

How to lose a little weight with this 3-day meal plan

How to lose a little weight with this 3-day meal plan

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No need to adjust your workouts – or the rest of your life, for that matter. Just follow this simple meal plan for 3 days, and you will feel good.

Meal 1
1/2 cup steel-cut oatmeal (cooked)
2/3 cup egg whites and a teaspoon of olive oil or coconut oil

Meal 2
2/3 cup grilled chicken
1/2 cup steamed yams

Meal 3
1 1/3 cup steamed fish
1 cup steamed veggies

Meal 4
2/3 cup grilled chicken and a teaspoon of olive oil or coconut oil
2 cups steamed veggies

Meal 5
1 1/3 cup steamed fish and a teaspoon of olive oil or coconut oil
1 cup veggies

Meal 6
2/3 cup ground extra-lean turkey and a teaspoon of olive oil or coconut oil
1 cup steamed veggies

The details

Space your meals approximately two hours apart.

Steamed veggie options recommended are broccoli, asparagus, green beans, zucchini, cucumbers, or bell peppers.

Seasons allowed are lemon and lime juice, vinegars and spices. NO SALT!

Oatmeal can be flavoured with cinnamon, nutmeg or 1/2 teaspoon of stevia.

Drink at least 1 gallon (3-4 liters) of water per day. Spread it out as much as possible, starting with a glass when you first wake up. It will help you stay full while it flushes toxins from your system.

Coffee or tea are okay to drink, but avoid creamers and sweeteners – excepts stevia.

How to increase your sex drive with a drink

How to increase your sex drive with a drink

Avocado-Smoothie-5-of-5

Yesterday i gave out the recipe of one of my favourite alcoholic drinks, and today i present to you another drink – one that will get you to feel better.

I have always been fascinated with the workings of the human body. As a result I did a lot of research on the workings of the body, the mind, and numerous supplements and herbs.

Today i give you a simple yet delicious recipe to boost your libido and sexual health.
I discovered it by experimenting with a lot of different herbal combinations and ingredients and it has helped me feel like a gentleman ever since I started drinking it once a day – which I have been doing for the past three months.

Basically I wanted a smoothie that mainly did the following:

Increase zinc intake.
Improve bloodflow.
Boost libido.
Strengthen erection quality.
And ofcourse, it needed to taste fantastic too.

So without further ado let me get to it.

INGREDIENTS

Raw ginger.
Fresh spinach.
Frozen raspberries.
Pomegrenade juice.
Citrulline.
Maca powder.
Raw cocoa.
Fresh mint leaves.

HOW TO MAKE IT

It literally takes three minutes to prepare.

1. Take a large blender and poor about 200ml (6.7oz) of pomegrenade juice in the blender.
2. Add a handful of fresh spinach, a handful of frozen raspberries, and some mint leaves.
3. Scrape some raw ginger and add it to the smoothie.
4. Add 5gr (1 tsp) of citrulline and 5gr (1 tsp) of high quality maca powder.
5. Add 2.5gr (1/2 tsp) of raw cocoa.
6. Fill it up with some cold water.
7. Mix.
8. Enjoy!

THE INGREDIENTS

Of course these ingredients were not randomly selected. Each single ingredient was selected for unique health benefits it has for the body.

Raw ginger helps absord nutrients in the body.

Fresh spinach contains loads of zinc (iron) which most men have a shortage of.

Frozen raspberries provide the body with loads of anti-oxidants.

Pomegrenade juice improves bloodflow and clears plague within arteries.

Citrulline promotes nitric oxide in the body which is essential to stay erect.

Maca powder has a wide variety of health benefits, including the increase of libido.

Raw cocoa lowers blood pressure which will result in firmer erections.

Fresh mint leaves are mostly added for flavor, but also help with healthy bowel movements.

All of these ingredients and their effects on the human body are not some hocus-pocus. They all have been scientifically proven to actually have these effects on the body.

WHERE TO GET THE INGREDIENTS

Most of these supplements and herbs can be found in most vitamin and fitness stores.

Citrulline is a common supplement in the fitness industry so you will have no trouble finding it. Raw cocoa (make sure it’s raw cocoa not just dark chocolate) will also be quite easy to find in a supplement store. Raw ginger can be found in most grocery stores these days and you can get some maca all over the internet.

Though it is not viagra, drinking one sex smoothie daily will dramatically improve your sexual health within weeks. If you do anything for your sexual health as a man this year drinking this magic elixir should be it.

How to make a gentlemans drink: McKinley’s Delight

How to make a gentlemans drink: McKinley’s Delight

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This is a flavorful twist on the classic Manhattan.

McKinley’s Delight is just a fantastic name for a cocktail and it makes me happy every time I make one. It does not hurt that the drink is also pretty delicious.

It is named after President McKinley, who was elected during a time when most politicians had signature drinks, and would often ply voters with them.

It seems the cocktail was originally gin-based, and more of a sour. How it evolved into a whiskey drink, no one seems quite sure, but I am glad it did. I love whisky.

This cocktail is a nice twist on a basic Manhattan, combining fruit flavors with the herbal notes of pastis to bring a lot of complexity to the drink.

The cherry liqueur really adds some brightness that a normal Manhattan lacks. I am currently really enjoying Rothman & Winter’s cherry offering, but you can not go wrong with Cherry Heering either.

2 oz. Bourbon (I used Russell’s Reserve)
.75 oz. Sweet Vermouth (Noilly Prat is good here)
.25 oz. Cherry Liqueur (Rothman & Winter is delicious)
.25 oz. Pastis (I went with Pernod)

Combine all ingredients over ice in a pint glass and stir thoroughly. Strain into a chilled cocktail coupe. No garnish.

How to create the personal meal plan that will build you a great body

How to create the personal meal plan that will build you a great body

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Let us talk nutrition. You will learn how to make your own personalized eating schedules after this article.

A strong and good looking body requires a lot of hard work and sacrifice, but also good food (unless you are genetically gifted which most people are not).

In the last 3years I have coached around a dozen people who all wanted to loose weight and gain muscle. For all these people I designed eating schedules tailored to their needs, lifestyle and goals.

Most of them look ewally great today, because they continued to follow my advice.

Unfortunately not all of my clients had success long term – some were just too weak mentally speaking to cope with the changes and they sabotaged themselves in the end.

They still believe its ‘normal’ to eat pizza when watching a good movie just to give you an example.

People are so spoiled when it comes to food – let us get one thing straight here:

You are the only one, who decide what you eat.

Why a proper meal plan is essential

If you like going to the gym like me, than you probably know that nutrition is key to building a powerful physique. Whey protein, BCAA’s, and creatine do not help you much if your nutrition is off.a

All you get is an empty wallet and lack of results.

Guys who want to really get rid of some fat need to pay close attention to what they eat. The same goes for guys who want to ‘bulk’. Let’s get one thing straight: bulking does not mean eating whatever you want.

All those stories of guys gaining 40lbs of muscle in 3 months are shady Unless they are juicing, they just gained a lot of fat and water. I call this shady bulking.

Shady bulkers generally lose all their lean mass as soon as they start cutting.

This is because they need to lose an insane amount of fat which means that they will be in a constant caloric deficit which is per definition a catabolic state (state where muscle is broken down for energy).

So tmaybe that look of a shady bulker seem impressive for the untrained eye, but dirty bulking and insane gains (often highly correlated) are not the way to go long term.

Instead, go for what they call a ‘clean bulk’- where you optimize muscle gains and minimize fat gains.

Guys reading this this who are slowly turning into dedicated gym-go-ers: You will not gain even one pound of muscle if your nutrition is off.

Want to get ripped? Then optimize your nutrition.
Want to build muscle? Then optimize your nutrition.
You can not control your genetics so do not even spend one second complaining about your parents having passed on these genes to you.

The good news is that you can control what you eat. And thus you control an important variable when it comes to getting in shape and feeling energized every day.

Proteins, Carbohydrates, and Fats

Food is energy which the body needs to survive and keep everything just as it is (called homeostasis). It is pretty simple. You eat stuff, and what you eat and digest provides your body energy and nutrients to carry out various tasks.

We use calories to measure the energy food gives us.

If you ask 100 people on the street what a calorie is nobody can really give you a clear answer.

“A calorie is the amount of energy required to raise the temperature of 1gram of water by 1°C.” Which is a difficult way of saying that calories are way to measure energy.

Proteins, carbs, fats, and alcohol are all what we call macro food categorizations that provide us a certain number of calories (energy):

Each type has its own fixed amount of calories per gram:

Protein: 4 calories per 1 gram.
Carbohydrate:s 4 calories per 1 gram.
Fats: 9 calories per 1 gram.
Alcohol: 7 calories per 1 gram.

For all food types variation is key, with the exception of alcohol of course.

Let me explain why that is.

Protein

Protein consists of approximately 20 amino acids out of which 8 the body can not produce on its own. Thus it is important you eat products that will give your body the remaining 8 essential amino acids by eating a wide variety of protein sources.

Good Protein Sources are:

Eggs.
Lean meat.
Fish.
Quark.
Cottage cheese.
Turkey/Chicken breast.
Whey/ Casein.
Carbs

Carbs can be divided into two categories: simple and complex. Generally speaking, simple carbs are categorized as ‘bad’ (e.g. muffins) and complex carbs are labeled as ‘good’ (e.g. oatmeal).

Carbs are mostly found be in grain products, drinks, fruits, and vegetables.

Carrbs

One thing to keep in mind is the following:

Carbs raise blood sugar (glucose) levels in your body.

The amount of glucose in the body is regulated via a hormone called insulin- if insulin is absent our body uses fat (stored energy) as fuel.
Unfortunately, insulin levels are raised pretty much every time we eat anything – which is why some people decide to work out on an empty stomach I guess.

Nonetheless, you can limit insulin spikes (and unwanted fat gains) by not eating simple carbs (with the exception of maybe a pre-workout snack).

Insuline

Glucose and insulin levels increase after every meal and raises higher with sugary foods when compared to starchy, nutrient dense foods

Foods that raise glucose levels dramatically have a high GI (glycemix index rating) and are generally not your best choice.

Good Carb Sources

Sweet potatoes.
Oatmeal/Oats.
Beans/Lentils.
Brown rice.
Fruit.
Veggies.
Whole grain pastas & bread.
Fats

There are 3 types of fat: trans, saturated and unsaturated fats. Generally speaking, we want to stay away from trans-fats and eat a good amount of polyunsaturated and monounsaturated fats.

We will want to limit but not completely eliminate saturated fats.

This is because two fat enzymes can not be produced by the body (similar to the essential amino acids). We call these omega 3 and 6 aka essential fatty acids (EFAs).

Whether you are trying to build muscle or loose fat, it is important to always eat a decent amount of ‘good’ fats because these are essential for the body to work properly.

By the way, fish oil has been backed up by science in terms of effect. It is legit so I will recommend getting some fish oil/cod liver oil tabs.

Fats

Good fat sources

Fish oils/Cod liver oil.
Olive oil.
Avocados.
Olives.
Nuts & Seeds.
Peanut Butter.
Butter.
Cheese.
Milk.

This is pretty much the food pyramid i follow these days:

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Creating a Meal plan

Now you know the basics we can get started

First ask yourself though: are you looking to build muscle or loose fat?

If you want to build muscle you need to be in a caloric surplus.
If you want to loose fat you need to be in a caloric deficit.

Just keep in mind that your body is like your bank account.

If you eat more than you burn (you save more money than you spent), you gain muscle (if your dies is good) or fat (if your diet is bad).

If you eat less than your body burns for energy (you spent more than you are saving) than you are burning fat (if your diet is good) or muscle mass (if your diet is bad).

All right I am sure you got that – let us move on.

I will give you 7 steps you can follow to make your own eating schedule emmediatly after reading this.

1. Determine your overall required caloric intake.

We usually do this by filling in one of the formulas (e.g. the Harris-Benedict Formula).

Luckily everything is automated nowadays: I usually use the free Calorie Calculator for this. If you know your bodyfat percentage then go to Advanced Settings, and select the Katch-McCardle formula (it is more accurate).

Use this link fot fat loss

Use this link for muscle gain

For bulking:

Generally add 15 % to maintenance level.

For cutting generally start by lowering maintenance level with 20 %.

We now multiply the maintenance level intake with 1.15 (15% increase) to get a good idea of what your caloric intake should be if we would want to build muscle and keep fat gains to an absolutely minimum.

Note: this requires time to fine-tune. You need to keep an eye on your gains to scale your overall amount of calories up or down (if you do not gain any weight) or down (if you gain too much around the waist area).

Now you will want to determine your macro ratios.

As said before, there are three macro categorizations and we will need to distribute these intelligently to get to the total amount of calories required.

There are numerous ways to distribute your macros. There are some general ratios that will work for most people though:

Macro ratios for building muscle

Note that CPF here refers to Carbs, Protein, Fat. A ratio of 30/40/30 for example, would mean 30% carbs, 40% protein, and 30% fat.

50/25/25 CPF

High carbs, moderate in protein and fat.

45/30/25 CPF

High in carbs, and protein, moderate in fat.

40/30/30 CPF

Moderate in carbs, high in protein and fat.

Macro ratios for loosing fat

Anyone can loose weight, but when you want to loose fat you generally want to keep as much muscle mass as you possibly can. And that means that you can not delete all carbs because those are necessary to prevent muscle loss.

30/40/30 CPF

Low in carbs, very high in protein, high in fat.

25/45/30 CPF
Very low in carbs, very high in protein, high in fat.

35/35/30 CPF
Low in carbs, high in PROTEIN, high in fat.

2. Calculate the exact number of calories for each category.

A word of grams of protein per lbs/kg

Generally we want to get around 0,5-1gr of protein per lb (1-2gr per kg). Keep in mind that 20% of calories consumed from protein are burned during the digestion process itself – this is called the thermogenic effect.

Now decide on the number of meals you would like to eat.

For example, if we want to have 6 meals a day we will divide the total amount of grams by 6 to get a ballpark on what each meal should consist of.

3. Select foods based on your lifestyle

Most diets fail because people consider them as a temporary thing. This is often because they follow diets that do not suit their lifestyle and just can not be executed for months or even years.

An example of this is a ‘fruit’ diet where people only eat fruits.  Nobody can have appetite for fruits all the rime and would not be able to keep that up forever.

Creating a balanced eating schedule means you select products based on your preferences and lifestyle:

Go for easy & quick meals if you are often on the road.
Go for low budget options if you have to keep an eye on your money.
Go for products you enjoy eating.
Go for products that are easy to get.
Go for meals & products that you can easily make (if you do not have a lot of time).
It sounds obvious, but most people forget this.

A lot of my clients were so grateful for my help, because I took a look at their lifestyle and took that into account. Someone who is short on money should not be having steak dinners in their plan.

I know but so many personal tainers out there completely ignore this fact. Not to mention they prescribe all kinds of ingredients and herbs nobody wants to buy.

Seriously, who  is going to the local market, buy fresh lobster, then go to China town to get special ginger root and other herbs. I do not know people like tha t- do you?

4. Make a list of foods you want to use.

Try to create a list of foods you would like to be on there. If you are a nutritional freak like me you will want to get the most ‘bang for your dollar’ – so you go for the recommended products listed above.

Of course there is room for variety, but if you are serious about getting in shape I would not deviate too much from the recommended clean products.

5. Combine products & think about the practicality of the meal.

Broccoli, steak, and sweet potatoes make sense. Broccoli, yoghurt, and a banana do not. Go for meal combinations that somewhat resemble what you used to eat.

For most semi-healthy guys that will mean:

A warm meal with some carbs, proteins, and fats, Or a cold meal (or drink) with some carbs, proteins and fats.

An example of a great warm meal:

Whole grain pasta with tomatoes, onions, zucchini, and chicken.

An example of a good cold meal:

Yoghurt, banana, and muesli.

An EXAMPLE of a good cold drink based meal:

Quark, oats, frozen raspberries and avocadoes and blend it.

In addition, select one core ingredient for each meal. This can be a carb or a protein source (e.g. you go for T-bone steak as a core ingredient in one meal). You will use this core ingredient to build your meal around.

6. Use an online nutritional value tool and create meals.

Start using some nutritional databases to start with calculating the exact amount you need to eat for each product in each meal.

I recommend these:

SelfNutritionData

CalorieCount

MyFitnessPal

Okay so now we start  to create some meals.
First off, we want to determine what type of meal we want to create: cold or warm, fluid or solid? In this case we want to create the first meal of the day: breakfast.

Because we like eggs, we’re gonna stick with that and build a good meal around this core ingredient.

Because we will want to consume the largest meal in the morning we will go a for that

When gathering items we look at four things:

Total amount of calories for the desired serving.

Total amount of carbs.

Total  amount of Proteins.

Total amount of fats.

Do not worry about calcium, sodium, and vitamins for now.

We decide to go for eggs – scrambled (because scrambles eggs are awesome).

Eggs

Now we know we are not gonna eat these eggs with yoghurt but bread. So the next item will be bread-whole wheat that is.

Bread

Because we are making scrambled eggs and thus eat the yolk too we will get plenty of fats so we will not add more fat. What we can add though, is something to drink, preferably something with some dairy fat in it. Milk seems logical to combine with eggs & toast.

We decide to go for  nonfat milk.

Milk

Awesome! We got 3 items and can have a complete meal. We now add everything together. I personally always use Excell for this stuff:

Meal 1

Now have the recommended caloric intake from the weight gain calculator or fat loss calculator in mind.

You have your daily caloric intake number, and you should now divide that with the number of meals you want to each each day.

So let us say, that we are going to eat 6 times a day – then adjust the breakfast meal by dividing your total caloric intake by 6. You will find out the amount of eggs, bread and milk by using one of the nutrtional databases i recommended above. Remember to aim for your desireed macro ratios, that is suited for your goal

Now we continue doing this for the remaining meals until we hit our desired totals.

Experiment & fine-tune as you go

When just starting out it will be difficult to make a schedule that matches your target ratios, lifestyle, and caloric intake.

Do not worry – this is normal. Everyone will need to experiment with certain meal combinations and fine-tune them as they go. Maybe you discovered that 500 grams of rice is a too overwhelming to eat in 1 go for example – so you adjust it accordingly – keeping in your target ratios in mind.

As you spend more and more time creating a custom meal plan you will get a sense and feeling for food. That means that in the near future, you can instantly look at a plate of food, and do a rough yet accurate estimate of the nutritional value the plate of food contains.

Questions? Do not hesitate to post them in the comment section below

I can totally understand this all is a bit overwhelming at first so if you have any questions, let me know – I am here to help. Also, if you liked this article, shareit with your friends.