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► INTRODUCTION
Welcome to “The 9-Step Diet Checklist To Lose Fat and Build Muscle.”
What you’re about to see is a quick and simple guide to creating the diet that’s going to allow you
to reach your goal of losing fat or building muscle.
This has been designed to be a short and straight-forward guide that will walk you through the 9
key steps you need to take to easily set up an effective diet for losing fat or building muscle.
Cool.
Let’s begin…
WHY?
Above all else, your calorie intake is always going to be the most important part of your diet. This
is because…
The quickest and easiest way to estimate it would be to take your current body weight in pounds
and multiply it by 13 and 17. Many people will find that their maintenance level falls somewhere
in between those two amounts.
For example, a 200 lb person would do 200 x 13 and 200 x 17 and get an estimated daily calorie
maintenance level of somewhere between 2600-3400 calories.
Those who are female, or older, or less active, or feel they have a “slow metabolism” should
usually stick more toward the lower half of their estimate. Those who are male, or younger, or
more active, or feel they have a “fast metabolism” should usually stick more toward the upper half
of their estimate. If you’re unsure, just pick a number somewhere in the middle.
So, for example, if your estimated maintenance level is 2500, you’d determine 20% of that to be
500. You’d then subtract 500 from 2500 to get a daily calorie intake of 2000 calories. Simply
repeat this math using your own relevant numbers.
So, for example, if your estimated maintenance level is 2000, a guy would eat about 2200
calories per day, and a girl would eat about 2100 calories per day.
WHY?
Since losing fat will cause you to lose body weight, and building muscle will cause you to gain
body weight, the next step is to determine what your rate of weight loss or weight gain should be
to ensure your making the best progress possible. Specifically…
Losing Fat: You want to lose weight at a rate that’s fast enough to make good fat loss
progress, but not so fast that it causes you to lose muscle, feel overly hungry, or cause any
other related problem.
Building Muscle: You want to gain weight at a rate that’s fast enough to make good muscle
building progress, but not so fast that it causes you to gain excess body fat while you do it.
People with an above-average amount of fat to lose can aim to lose it at a rate of 2lbs per week
(potentially even more early on if the person is obese). People with an average amount of fat to
lose should typically lose it at a rate of 1-2lbs per week. People with a below-average amount of
fat to lose should typically lose it at a rate of 0.5-1lb per week.
The ideal rate of weight gain for women is about 1lb gained per month. (About 0.25lb per week.)
To ensure it’s as accurate as it needs to be, the most important step will be to consistently weigh
yourself – doing it daily (first thing in the morning) and taking the weekly average is the most
accurate way – and ensure that your weight is moving in the direction it should be at the ideal
rate it should be.
If it’s not, adjust up or down in small increments (e.g. 100-300 calories at a time), wait a few
weeks and see what happens then. Are things moving in the right direction at the ideal rate it
should be? If so, you’re good. If not, adjust again and repeat this process until it is.
WHY?
A sufficient protein intake is crucial for the overall health and function of the human body, is the
second dietary requirement of building muscle (a caloric surplus is the first), is a requirement
for maintaining muscle while losing fat, and will play major roles in terms of hunger control,
increasing the thermic effect of food (aka the calories your body burns during digestion), and more.
HOW MUCH?
The ideal daily protein intake for most people is between 0.8-1.3 grams of protein per pound of
their current body weight. Whenever in doubt, an even 1g per pound is a fine place to start.
So, if you currently weigh 180lbs, you could aim for an even 180g of protein per day, or aim for
some degree higher or lower depending on your personal preferences (as long as you stay within
this range, you’ll be fine). Also note that those who are significantly overweight should use their
goal body weight rather than current body weight when doing this calculation.
FROM WHERE?
Try to get most of your daily protein intake from higher-quality sources you enjoy and don’t have
any issues digesting (e.g. chicken, turkey, eggs, beef, fish, dairy, protein powder, etc.).
WHY?
A sufficient fat intake is also crucial for the overall health and function of the human body in a
variety of ways, including the absorption of fat soluble vitamins and optimal hormone production.
HOW MUCH?
The ideal daily fat intake for most people is between 20-30% of their total daily calorie intake.
Whenever in doubt, an even 25% of your total calorie intake is a fine place to start.
So, for example, let’s say someone will be eating 2000 calories per day. Let’s also say they decide
to go with an even 25% of their total calories from fat. First, they’d take 25% of 2000 and get
500. Then, since there are 9 calories per gram of fat, they’d simply divide 500 by 9 and get 56g
of fat per day. You’d simply repeat this with your own relevant numbers.
FROM WHERE?
Try to get most of your daily fat intake from higher-quality sources you enjoy and don’t have any
issues digesting (e.g. various nuts, seeds and nut butters, olive oil, coconut oil, fatty fish like
salmon, etc.). Aim for a good mix of saturated, monounsaturated and polyunsaturated fats, with
an extra added emphasis on getting a sufficient amount of the omega-3 fatty acids (and avoiding
trans-fat).
WHY?
A sufficient carb intake – while less important for sustaining life and proper function compared to
protein and fat – will still be crucial for your training performance and recovery, as well as your
ability to generally be a happy person who doesn’t hate their diet and feel like crap all the time
because they restricted their carb intake unnecessarily low (like countless people tend to do).
HOW MUCH?
The ideal daily carb intake for most people is simply whatever calories are leftover in their diet
after their protein and fat intake have been factored in.
Let’s pretend we have a random example person who weighs 175lbs and has figured out that
they need to eat 2500 calories per day for their goal. (Again, these are just example numbers.)
Then let’s say they go with an even 1 gram of protein per pound of body weight. Since they
weigh 175lbs, that means they’ll eat about 175 grams of protein per day. Since 1 gram of
protein contains 4 calories, that means their protein intake will account for 700 calories each
day (175 x 4 = 700).
Next let’s say they decide to get an even 25% of their total calorie intake from fat. Since this
example person will be eating 2500 calories per day, they’d figure out that 25% of 2500 is
625 calories (2500 x 0.25 = 625). Then, since 1 gram of fat contains 9 calories, they’d
figure out that they’d need to eat about 69 grams of fat per day (625 ÷ 9 = 69).
At this point they have 700 calories worth of protein and 625 calories worth of fat, which
means a total of 1325 of their daily calorie intake is accounted for (700 + 625 = 1325).
But, since they need to be eating 2500 calories per day, they’d see they still have 1175
calories that are not yet accounted for (2500 – 1325 = 1175). So…
All of those leftover 1175 calories will come from carbs. Since 1 gram of carbs contains 4
calories, this person would need to eat about 294 grams of carbs per day (1175 ÷ 4 = 294).
You’d simply repeat these steps using your own relevant numbers.
FROM WHERE?
Try to get most of your daily carb intake from higher-quality sources you enjoy and don’t have any
issues digesting (e.g. fruits, vegetables, rice, potatoes, oats, beans, etc.).
WHY?
Micronutrients (i.e. various vitamins and minerals) will play a seemingly infinite number of crucial
roles within the human body in terms of overall health and function, many of which can directly or
indirectly impact some aspect of the fat loss or muscle building process.
That’s why I typically don’t get too specific with my recommendations, and instead prefer people
do what I personally do myself. Which is, eat a high-quality diet on a daily basis comprised of a
good balance of protein, fat and carbs that come primarily via higher quality nutrient-dense
foods with an extra added emphasis on fruit and vegetable consumption.
Do that (and use supplementation to fill in any nutrient deficiencies that you are unable to take
care of through diet alone), and all of your micronutrient bases will be covered.
WHY?
What you eat before and after your workout will play a meaningful role in your training
performance and recovery.
Instead, I recommend simply eating a nice amount of protein and carbs within 1-2 hours before
your workout, and within 1-2 hours after your workout… from whatever food sources you prefer.
WHY?
The previous steps – specifically your calorie, protein, fat and carb intake – are the key to losing fat
and building muscle. No other dietary factor will play any meaningful direct role in that regard.
Having said that, there are still other factors of your diet that will play a direct role in your ability
to put those key dietary factors into action and actually stick to it on a consistent long-term basis.
This includes factors like meal timing (will you eat earlier in the day? later in the day? evenly
throughout the day? have breakfast? skip breakfast? etc.), meal frequency (will you eat 2-4 meals
per day? 5-7 meals per day? use some form of intermittent fasting? etc.), food choices and
combinations, the degree of strictness and flexibility within your diet (will you eat clean 100% of
the time, or maybe go by the 80/20 rule?), and so on.
With all else being equal, this stuff won’t affect your fat loss or muscle building results. However,
it WILL affect the enjoyability and sustainability of your diet. And that, as you can imagine, is the
final key component of your success. So, how do you get it all right? It’s quite easy…
HOW?
Design every single major and minor aspect of your overall diet and approach to eating in
whatever way is most preferable, enjoyable, convenient and sustainable for you so that the
important stuff (eating the proper amount of calories, protein, fat and carbs) consistently occurs.
This whole thing was only meant to be a short and sweet guide to creating your fat loss or muscle
building diet. Everything was designed to be as quick, simple and easy as possible to allow you to
put together the most important parts of your diet.
For example…
What if you want to lose fat AND build muscle… at the same time?
What about how much water to drink? Or how much fiber to eat?
What about adjusting every aspect of your diet and workout so that it’s custom-tailored to YOU
and YOUR body based on factors like your gender, age, genetics and other personal factors
and preferences that are specific to you?
You know everything that sucks about losing fat? All of the problems that make it so hard and
complicated? You know… like losing muscle instead of fat, feeling hungry all the time, not being
able to eat the foods you love, being forced to follow annoying diet rules and restrictions, doing
tons of cardio, metabolic slowdown, hormonal issues, plateaus, and on and on and on.
Well, I created Superior Fat Loss for one very specific purpose: to allow you to lose fat, get lean
and reach your goals WHILE greatly minimizing or completely eliminating these types of problems.
If you’re interested, you can learn all about it right here: Superior Fat Loss
If losing fat isn’t your goal, and you’re more interested in building lean muscle as quickly, easily
and effectively as (realistically) possible WITHOUT gaining excess body fat along the way, my
Superior Muscle Growth program is exactly what you’re looking for.
If you’re interested, you can learn all about it right here: Superior Muscle Gr owth
--
And that’s about it. I hope you enjoyed this guide. Be sure to keep an eye on your inbox, because
I’m going to have more awesome (free) content for you in the future. See ya soon.