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
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