Diet plan for hefty built

Diet for Body type-2: Starting off fat – Diet for heavy/fat built (with body fat >20%):

These kind of body constitutions generally have lower metabolism and hence would need to take lower carbs to lose the body fat.
The key is to decrease of the body fat (~15%) in phase-1 until you see flat tummy and then gradual decrease of body fat along with “clean” bulking up in phase-2 during which you would gain muscle mass and steadily chisel the packs

Phase-1: Fat reduction (NO carbs after 7pm, veggies OK)
Training days: You would need 40% protein, 40% carbs and 20% fats (all in calories)
Non-training days: You would need 50% protein, 30% carbs and 20% fats (all in calories)

Phase-2: Clean bulk up (NO carbs after 7pm, veggies OK)
Training days: You would need 40% protein, 45% carbs and 15% fats (all in calories)
Non-training days: You would need 40% protein, 35% carbs and 25% fats (all in calories)

Don’t get engrossed in too much math and calculations. This is just to help start your quest and you have to tweak it as you proceed and figure out a optimum macro.

Full day schedule (includes workouts timing and diet). Plan to have 5-6 meals everyday

5:00am pre-workout meal: only during phase-2 (phase-1 needs fasted cardio)
• Normally the pre-meal would be a banana or healthy carb diet for fuel

5:30am Cardio:
• See my “Exercise routine” link for more details (phase-1 vs phase-2)

7:00am Meal-1 (Breakfast-1):
• 5 egg whites
• ¾ cup instant oatmeal in water (Steel-Cut Oats preferably)
• 12 almonds (peeled soaked is better)

10:00am Meal-2 (Breakfast-2):
• 3-4 turkey slices
• 2 slices whole wheat bread
• 1 medium apple or a fresh fruit

1:00pm Meal-3 (Lunch-1):
• 5 Oz Chicken (thigh preferably)
• 3 Oz Brown rice or Quinoa
• 0.25 Avocado

4:00pm Meal-4 (Lunch-2):
• Fat free cottage cheese (1/4 cup)
• 1 small sweet potato
• 10 unsalted raw cashews

5:00pm Snack (pre-workout):
• 1 medium banana (during phase-1) and 10-15 fresh raw raisins
• 2 slices whole wheat bread with 1 tbsp. low fat almond butter (during phase-2)

6:00pm Weight training
• 5 days a week
• See my “Workout” (Exercise routine) link for more details

7:00pm Post workout shake
• 20g whey protein isolate shake (with water or unsweetened almond milk)

8:00pm Meal-4 (Dinner):
• 5 Oz grilled Salmon
• Combination of complex (peas, beans, sweet potatoes) and fibrous carbs (artichoke, eggplant, broccoli, asparagus, sprouts, onions, mushrooms, cauliflower, and other green leafy vegetables)
• Complex if it’s your weight training day otherwise fibrous carbs

10:00pm protein shake (before going to bed):
– During the rest days (no weight training days) you can drink the protein shake just before going to bed
– You have to take casein and not the whey isolate because casein will break down slowly
– During phase-1 (Quick body fat reduction) consume NO carbs (veggies ok) after 8pm
– If you do your weight training after dinner then take the whey protein shake before going to bed (preferably casein) and dinner should be done by 7:00pm

Other snacks options:
• Light fit Greek yogurt
• Unsalted raw nuts
• 100% Whole wheat bread with 1 tbsp. low fat peanut/almond butter

Other protein options:
• Zero fat cottage cheese
• Light fit Greek yogurt
• Tofu/paneer
• Boneless/skinless chicken thighs
• Ground turkey
• Lamb occasionally

Other veggie options:
• Broccoli
• String beans
• Spinach
• Healthy salad/green veggies

Other carb options:
– Brown rice
– Quinoa
– Lentils

 

Click on below links to look into my workouts plans and lifestyle changes.

Workout plan

Lifestyle changes

50 thoughts on “Diet plan for hefty built

  1. Unquestionably believe that that you simply said. Your favourite justification seemed to be about the web the easiest thing to keep in mind of.
    I believe that for you, I definitely get irked concurrently as other
    people take into consideration issues that they can just don’t realize about.

    You managed hitting the nail upon the top and defined out the full thing without having need side-effect , people can have a signal.

    Will likely be back to obtain additional. Thank you

  2. My brother suggested I might like this blog. He was entirely right.
    This post truly made my day. You can not imagine simply how much time I had spent for
    this info! Thanks!

  3. Hi my loved one! I want to say that this article is amazing,
    great written and have almost all vital infos.
    I’d like to check more posts such as this .

  4. I am just extremely inspired together with your writing skills as well as with all the
    structure inside your weblog. Is this a paid theme or do you
    modify it your self? In any case stay in the excellent quality writing, it
    is uncommon to peer a nice blog similar to this one nowadays..

  5. When I initially commented I clicked the “Notify me when new comments are added”
    checkbox and now each time a comment is added I get several emails
    with the same comment. Is there any way you can remove me from that service?
    Appreciate it!

  6. Magnificent goods of your stuff, man. I have got understand your
    stuff previous to and you’re just too excellent.
    I really like what you might have acquired here, certainly like what you’re
    saying and just how in which you say it. You make it entertaining and also you still deal with to
    maintain it smart. I can’t wait to see much more of your stuff.
    This is really a tremendous website.

  7. It’s awesome to pay a quick visit this web page and reading the
    views of all mates regarding this post, while I am also
    zealous of getting familiarity.

  8. Im not too a great deal of internet reader to tell the truth however, your blogs really nice,
    ensure that it stays up! I’ll go on and bookmark your website to return down the line.
    Every one of the best

  9. Thank you for sharing your thoughts. I really appreciate your efforts
    and I will be waiting for your further post thank you once again.

  10. Greetings from Ohio! I’m bored at work thus i chosen to browse your site in my iphone
    during lunch break. I love the knowledge you provide here and
    can’t wait to take a look when I return home. I’m shocked at how quick your blog
    site loaded in my mobile .. I’m not really using WIFI, just 3G ..
    Anyways, amazing blog!

  11. What’s up, this weekend is good designed for me, as this time i am reading this
    great informative paragraph here at my residence.

  12. Hello, Neat post. There is certainly a challenge along with your site in internet explorer, could check this?
    IE still will be the marketplace chief and a tremendous section of other people will miss
    your fantastic writing as a consequence of this
    concern.

  13. Asking them questions are in fact fastidious thing if you are not understanding anything completely, except this post provides pleasant understanding even.

  14. Hi there, i read your blog site occasionally and i also own a comparable
    one and that i was just curious when you get lots of spam remarks?
    If how do you protect against it, any plugin or anything you can recommend?

    I recieve so much lately it’s driving me crazy so any
    support is very much appreciated.

  15. After I originally left a comment I have clicked the
    -Notify me when new comments are added- checkbox and from
    now on whenever a comment is added I receive 4 emails with the same comment.
    Will there be a fairly easy method you may remove me from that service?
    Cheers!

  16. I was delighted to get this great site. I
    wish to to thank you for the time due to this fantastic
    read!! I definitely appreciated every amount of it and so
    i perhaps you have saved to fav to view new information with your website.

  17. I’m unsure where you’re getting your info, but good topic. I should spend
    time learning more or understanding more. Many thanks for wonderful information I wanted this information for my mission.

  18. Hello there, I discovered your site by using Google even as seeking a similar matter, your
    website came up, it looks good. I’ve bookmarked it within my
    google bookmarks.
    Hi there, just was mindful of your blog via Google,
    and discovered that it is actually really informative.
    I am just likely to watch out for brussels.
    I am going to appreciate should you proceed this in the future.
    Many people will probably be benefited through your writing.
    Cheers!

  19. certainly like your website however you ought to test the spelling
    on a good number of of the posts. Many are rife
    with spelling issues and i also to discover it very bothersome to inform the
    truth on the other hand I’ll definitely come back again.

  20. What’s up it’s me, I am also visiting this site on a regular basis,
    this web site is truly pleasant and the people are actually sharing pleasant thoughts.

  21. Ahaa, its good discussion regarding this paragraph here around this weblog, I have read everything, so at this point me also commenting here.

  22. What you published made a great deal of sense. But, what
    about this? what if you added a little content? I mean, I don’t want to tell
    you how to run your blog, but what if you added a
    title that makes people desire more? I mean Diet plan for hefty built | Crack Your Pack!
    is kinda vanilla. You could look at Yahoo’s home page and watch how they create post headlines to get people to click.
    You might add a related video or a related picture or two
    to grab readers interested about everything’ve got to
    say. In my opinion, it would make your posts a little bit more interesting.

  23. It’s difficult to find well-informed people concerning this subject, however, you seem like you know what you’re speaking about!
    Thanks

  24. I’ve been surfing online over 4 hours today, yet I never found any interesting article like
    yours. It’s pretty worth enough for me. During my view,
    if all site owners and bloggers made good content while you did, the
    web will be a lot more useful than previously.

  25. Hi, I really do think this is a great internet site.

    I stumbledupon it 😉 I will keep coming back yet again since i have saved like a favorite it.
    Money and freedom is the best way to change,
    may you be rich and continue to help others.

  26. Thanks , I have just been searching for info about this subject
    for a long time and yours is the best I’ve found out so far.
    However, what in regards to the bottom line?
    Are you sure concerning the supply?

  27. This is really interesting, You’re a very skilled blogger.
    I’ve joined your rss feed and look forward to seeking more of your
    excellent post. Also, I’ve shared your website in my social networks!

  28. Wow, superb blog layout! How long have you been blogging for?
    you make blogging look easy. The overall look of your web site is magnificent, let alone the content!

  29. Excellent post. I was checking continuously this blog and I am impressed!
    Extremely helpful information specifically the final part :) I maintain such info a whole lot.
    I used to be looking for this certain info for a number of years.
    Many thanks and better of luck.

  30. I’m really experiencing the design and layout of
    your site. It’s a really easy about the eyes rendering
    it a lot more pleasant for me into the future here and visit on a regular basis.
    Would you hire out a developer to make your theme? Superb work!

  31. Helpful information. Lucky me I found your site by accident, and I’m stunned why this
    coincidence didn’t came about earlier! I bookmarked it.

  32. Hey! This is my 1st comment here so I just wanted to give
    a quick shout out and tell you I really enjoy reading your blog posts.

    Can you suggest any other blogs/websites/forums
    that cover the same subjects? Thanks!

  33. Excellent post. Keep posting such kind of information on your site.
    Im really impressed by your blog.
    Hi there, You have done a fantastic job. I’ll definitely digg it and individually suggest to
    my friends. I am sure they will be benefited from this website.

  34. This post is really interesting. I have bookmarked it.
    Do you allow guest posting on your blog ? I can provide high quality posts for you.
    Let me know.

  35. I actually have been surfing online more than 2 hours today,
    yet I never found any interesting article like yours.

    It is actually pretty worth enough in my opinion.
    For me, if all webmasters and bloggers made good content
    when you did, the net will probably be considerably more useful than before.

  36. Useful info. Fortunate me I found your site by chance, and I’m shocked why
    this twist of fate didn’t came about in advance! I bookmarked it.

  37. I feel the admin of the site is the truth is spending so much time to opt for
    his web site, as here every material is quality based
    material.

  38. I’m gone to say to my little brother, that he should
    also pay a quick visit this blog on regular basis to take
    updated from most recent reports.

Leave a Reply

Your email address will not be published. Required fields are marked *