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Meal plan to get ripped in 4 weeks7/18/2023 ![]() ![]() Meal 2: Spiced beef in a passata sauce with mushrooms, potatoes (replaced with eggs on rest days) and savoy cabbage. ![]() Meal 1: Greek yoghurt and mixed berries with cocoa powder and stevia. My obese inner child can easily eat 5000 calories a day and still be hungry. Complex meal plans are a nightmare, very few people can consistently prep three or more meals every day. This allows me to batch cook several meals at a time and remove complexity. Meal plan: Absolutely key for consistency! I pick a bunch of foods I enjoy and simply repeat the same thing each day. I find its key to have carbohydrate based energy available for workouts to go at max intensity and enjoy training. Each day equates to the same calorie load and I will never let my fat intake drop below 20% of my total calories. I set protein at 2.5g per lb of lean body mass.Ĭarb:Fat ratio: I have higher carb days when I’m training and higher fat days on rest days. ![]() Plus it keeps me satiated and not reaching for some sweet stuff. Protein amount: Protein is key to maintaining muscle mass in a deficit. By following a linear strategy I find it easier to track changes and pinpoint what’s affecting progress. I start off with a 25% deficit and then adjust according to weekly changes I see on the scale and in the mirror. Setting a calorie deficit: Calories are king, we cannot avoid the first law of thermodynamics. This one is pretty detailed so get yourself a coffee and absorb some knowledge… With most of the Evolve team training for our Christmas photo shoot, we thought we’d dig in to what each trainer is doing to prepare themselves.Įver wondered how trainers train themselves? Here you go. ![]()
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