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Build The Perfect Meal Plan To Get Ripped (4 Easy Steps)

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Rating: 4.0; Vote: 1

Im going through in just 4 easy steps how you can build a custom diet meal plan made specifically for your body and your taste buds. Well first quickly figure out your calorie and protein goals and how many meals you should have for your fat loss diet, then well fill in these meals for weight loss with specific foods. By the end of this video, youll have a system you can use to build countless different meal plans for your weight loss diet that you can actually stick to. I remember stumbling across a diet meal plan on an online fitness forum back in the day. It involved eating the same 4 bland, boring, lifeless meals every day for weeks on end to lose fat. Guess what? All the work and suffering didnt even get me any results! Which came down to 2 reasons. The first is that many health foods were told to eat are very calorie dense. That means they can easily take you out of a calorie deficit. The second issue is that if a calorie deficit is achieved with a strict meal plan, then it will work in the short term but not necessarily in the long term. Thats why the meal plan well go through today will be personalized to your body, your taste buds, and set up in a flexible way for both short term and long term success. The first step is the most important step if we want the diet plan to actually work. Theres no point adding any foods into our plan if we dont yet know how many calories you can eat to lose fat. Now, most calorie calculators out there are a shot in the dark. They dont consider how much muscle you have, how much you move every day, whether you lift weights or not, your age, your gender, and your height all affect how many calories you burn every day. The method well use involves just a few simple steps that will take all of these factors into account and will be the easiest way for you to accurately determine the calorie target for your meal plan. To save you from the boring math, weve automated these calculations for you into the meal plan builder we created for you to download. Within just a few minutes of using it youll have your goal calories calculated for you. After calories, the next most important component of your fat loss diet meal plan is how much protein it contains. Whether you shoot for the lower end or higher end of this range however will depend on your body fat. Those with more body fat will require less protein. In the meal plan builder you can download, weve automated this calculation for you. Most of you will end up with a goal of 1 gram per pound of your bodyweight, for example a goal of 180 grams of protein if you weighed 180 lbs. The number of meals you eat per day for weight loss will determine how many calories and how much protein will be contained in each meal. That being said, protein frequency does seem to be important to minimize the risk of muscle loss as you lose fat. Theres an ideal range youll want to stick within. This seems to be between roughly 3 and 6 high protein meals per day, each separated by a few hours. This is where personal preference is key. Whatever you pick should best suit your schedule and keep you full and energized throughout the day. Once youve picked the number of meals youd like to eat, divide your protein intake up evenly across the number of meals. Now its time for the fun part, filling in your meal plan for your weight loss diet. Were going to provide you with 3 lists of protein, carbs, and fats to use to fill your meal plan with how you wish. In the downloadable meal plan builder, weve also added vegetarian and vegan protein options to this list. The foods in these lists are the lowest calorie density options available, and will be highly effective at keeping you full. So, at each meal, select the foods from each category that you want to eat and adjust the portions so that by the end of the day you get close to your calorie and protein goal by at least within about 10%. Throw in a little bit of your inner chef to get a meal plan thats designed specifically for your body and filled with enjoyable meals. Nutrition is hands down the most important part of getting lean. Within our Built With Science programs we remove the guesswork from your plan and show you exactly how to train and how to eat in order to burn off unwanted fat. To get started today, you can take our free analysis quiz to discover to discover which of our programs would be best for you and your goals below: Download the Custom Meal Plan Builder here
Date: 2022-01-03

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Comments and reviews: 8

Mark
I'd like to know Jeremy, what are your thoughts on the research that may suggest that once you're over 50, you may see a negative response from eating several times a day compared to once or twice because of insulin secretion, which may be responsible for holding on to fat stores or even adding fat. Great video.
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UnderRatedEdits
1 day of asking Jeremy to upload how to unfuck your middle chest bone that connects your chest muscles. Please guys help me reach out to Jeremy so he sees my comment as Im having problems for almost 1 year in my middle chest bone its really really stiff.
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johhnyb
Plz respond if u can help. I am 5'6 17 years old weigh in aa 140 lbsI work out 4 times a week. eat around 2000 cals this maintains my weight. my body fat is about 17-18% how do I bring my body fat down to like 12-14 %. Plz help me out.
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Kyle
This is the only person I use for weight loss advice. Lost about 40 lbs. Never give up to anyone reading the comments! Its hard work and it takes time but stick with it and you will see results
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Divinicus1er
I like the effort. but honestly all meals shown don't look appetizing. At 5: 38 what the hell is even that? American food really is something else.
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Khush
So informative and right to the point. Grateful for such amazing videos. The type of content that we all look for and youtubers should strive for!
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Schmocks_1
Do you continue to consume the same meal prep meals on rest days, or should you be adjusting and reducing amounts of calories and such?
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Darren
So at 264 lbs 0. 8-1 g of protein per pound would put me over 200g of protein per day on a 1600 cal diet! I don't think so
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