YOUR MEAL PLAN SUCKS | How To Tell It Is Wrong
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- čas přidán 17. 06. 2024
- You should avoid this meal plan at all costs. The issue with the meal plan which was sent to someone who was focused on fat loss is that is was not designed for them specifically.
We often accept the protein is good and that fats and carbs are bad, and most cookie cutter style meal plans will look very similar. Let me explain.
Free Macro Calculator
www.prophysiquemacros.com
Highly recommend this video for everybody who is a little bit lost after failing multiple diets!!!
I lost 70 lbs in 12 months with exactly everything explained in the video! Thanks Paul! You are awesome!
Really helpful post around macro planning. Thanks 👍
My meal plan, 430am workout followed by 30min vest cardio, clock in at work 730am
Meal #1 8am: smoothie- 3 whole eggs 1 cup egg whites, 4oz pomegranate juice organic, 1 scoop protein powder.
Meal #2:11am 2 cans tuna mixed with organic mustard, 1 serving 0%fat greek yogurt 1 cup blueberries 1tbsp local honey
Meal #3 2pm 6oz 93/7 grass fed beef, 1 cup broccoli, 1 serving potatoes
Meal#4: 530pm 6oz chicken, 5/6 oz rice, 1 cup green veg, 140g papaya 100g pineapple 1tbsp natural almond butter
8/9pm Meal #5: smoothie 1 scoop protein powder, 1 cup egg whites 1 whole egg 1 cup cherry blend 1/2 cup lowfat cottage cheese.
This has been working amazing for me, I built it from a plan out of Lou Ferrigno's book personal power and bodybuilding great book!
Man how much are you working out. I'm a casual jim goer 3-4 times a week sometime substituted for swimming or cycling or other fun activities. I cannot imagine eating that much food every day. Then again maybe that's why I have low performance in every thing:(
@peterparker3631 lifting mon-fri then I do a vest walk workout Saturday mornings, not that much eating only 2250 calories 260/270g protein 180ish carbs and 70g fat
Thanks for this video! Super helpful.
Always very helpful!
Loved this, really helpful! The Michael Scott popping up had me dying🤣🤣
thank you so much, my friend. a hug from brazil
I want to do a consult and hire you to be my trainer but they told me you aren’t taking on new clients right now:/ are you ever going to start with new clients again?
Great info as always 👍 I learn a lot from Paul and am grateful for the truth decemimates.
I wonder about the belief that no foods are inherently bad. I think some foods definitely are because they are poor quality and not giving your body quality nutrients and enzymes. Any thoughts?
Love all your content as a lifestyle girl, so are you saying if I’m in a calorie deficit and eat a couple of life savers candy I’m not going to ruin my day? I do sometimes to help get through the day
On a cut, are you a proponent of using carb powders to help increase our carb intake or should we just eat a lot more fruits, vegetables, rice cakes etc that'll also deliver us carbohydrates while filling the stomach? Been using a carb powder before my workouts for energy but I wonder if it's somewhat slowing my weightloss progression.
Thank you 🙏
Thanks Paul 😊
My pleasure!
Coach Paul can you do a video on sprinting and it’s effects on accurate macro intake? I sprint interval 3-4 times a week and feel super hungry regardless of my macro intake.
Have you done a video about inbody scans? Are they relatively accurate? They show your dry muscle mass and other things like that.
Thanks good sir
This is very interesting! Eat high fat you can store more fat vs carbs
I prepped for natural bodybuilding shows twice successfully. Fast forward few years later I went travelling and put a pause on lifting and dieting, I ended up gaining weight and lost muscle mass. I was 205 pounds at 5'11 till I started my diet 17 days ago. I am now 192 pounds. My face is more chiseled, love handles are slowly disappearing my muscles are starting to reform, my strength is still getting better. I do a fasted cardio in the morning, Have my first meal, go to work, eat some preworkout carbs, postworkout meal is high on protein. Total calories around 2200 with 220g of protein. I feel great. My approach is tad bit aggresive but it works. My goal is to get to 185 and go on a lean bulk again. What am I doing wrong Paul?
So what if your overweight, should you start with 10x your bodyweight of calories also??
I love this channel! I have tried the macro calculator - awesome tool! Thank you 🇺🇸 🇳🇿
Glad you enjoy it!
What % fat (the macro) is too high? I prefer higher fat than lower fat and higher carbs
Hi Paul, is it possible to get a dream physique without a gym or equipment? I walk about 6 miles per day. I eat 200g Protein 80g Fat and 150g Carbohydrates daily. I do planks and push ups.
I know you ask Paul but I'll help you out here. You're consuming way too many fat calories. You can absolutely do body weight exercises if you take them to positive momentary muscle failure. That's the stimulus that tells your body to build muscle. As far as your diet goes 200 g of protein 200 g of carbs and somewhere around 30-40g of fat would be better. Easiest way to do that is lean meat sources versus fatty meat sources and change how you prepare them. Baking and grilling will become your new friends. No added oils to the diet. It's not natural and we didn't evolve to consume them. That one change alone is going to take about 400 calories out of your diet give or take. You will get enough fat from the lean meat sources and trace amount elsewhere.
I am confused tho, Paul ypur calculator asks stuff like the amount of exercise you do and intensity and age and weight, then it gives a number, I am 44, female, 5’2”, 139lbs and my smart scale says 30% body fat, and it says 1390 cal. Then the section under says choose sendentary or what have you and you can pick 15% deficit or aggressive, etc. then my number changes to 1477 cal on 15%, 184g carb 97 protein, 38g fat. Does this sound right? I’m doing your Three days a week full body workout, gym one. And I’m walking like 10000 maybe more steps a day.
I saw it said protein per lean mass, so I switched a few numbers.. I’m gonna gonna try 121g protein, 43g fat, 149g carb @1477 cal total
What if your overweight. Should you still start with 10 per bodyweight ?
🔥🔥🔥
I think a whole foods based diet is good for people if they have discipline. I’ve personally been following the animal based diet for years. I’ve never felt better. For drinks I just stick to 0 calorie. Diet soda and milk. It’s the most sustainable for me and I’ve just been sticking with maintenance calories.
For people who like a variety. There’s nothing wrong with flexible dieting. The problem with that is you have to consistently track your calories. With an animal based diet I don’t have to.
Thank you for sharing!
There are certainly “bad foods”… overly processed foods are awful
Thank you for making sense and debunking the “keto” myth. I’m realizing how wrong it was as I follow my new balanced meal plan. Your Pro physic coaches are the best!!
I don’t think the 10x body weight approach works for all . I was at 217 and 10 x that I would be at at least 2100 calories per week. I went to 1800 - 164 protein, 156 carbs and 65 fat , working out 4 x a week and walking 10,000 steps and could not loose and ounce of weight. I went dow to 1600 protein at 160, carbs at 130 fat at 50 walking 12000 steps and I finally started to loose weight.
Did you lift when you were at 1800-2100 calories?
I started off at 207.2 pounds nearly 4 months ago.
I’m now 175 pounds and that’s eating at 2200 calories every day with 1 day a week eating a few hundred extra calories.
Average 8-10k steps a day and lift weights 5-6 times a week.
Have only just started doing one 40 minute walk on the stair master with heart rate around 130 in the last 3 weeks to keep 700-900 grams weight loss each week.
@@derrickp I was lifting 4-5 times week, and have contnued lifting
2100 calories per week? What????
So I want to know what protein will spike my glucose like some carbs do ?
Yes
Hi Paul, the reason i asked about what protein will spike my gluclose, back in March my doctor told me my A1C was 6.4, so in 3 months i have got my A1C down to 5.4, but i have also lost muscle, i would like to discuss with you how you could help me on the journey, is that possible?@PaulRevelia
Best calorie tracker app? Thank you!!
Nutrition IX
What is “goal weight”? If I’m lifting weights my weight could go up…..how do you calculate that?
If your goal weight is 180.. protein=180. Use the macro calculator and set to weight gain.
What I’m saying is how do you even quantify goal weight? I can sit here and say I want to be 150 pounds from 165 BUT I want muscle. So I’ll never get to 150. Therefore how do I think of a number for goal weight? What does a fit muscular me look like if I’ve never been there before?
This is a good question. If you’ve never been at your dream physique before, then you wouldn’t know the exact final weight number. You would have to go by visual appearance, I presume. If you see your six-pack, then you have probably reached your final destination, so to speak.
@@gary1488I’d suggest setting small incremental goals until you reach your ideal physique.
@@smakarov24 exactly. Haven’t seen that since 15 lol.
Paul doesn’t miss 🏀
I appreciate that.
I would buy a meal plan off of you
For me at least, PSMF diet for 4-6 weeks, with 1-2 weeks at maintenance (Or kinda matador diet) and repeat is what works better, and I practically lose 0 muscle and pure fat, because when I tried the normal approach, the fat loss gets too slow, but this works only if you are very disciplined and know your mind and body, is not for amateurs. And of course is not for the long term, is just short term fat loss. Anyway, Thanks for the video.
First !!!!
Champ
IIFYM
Meal 5 lookin HEFTY lol
I want to do a consult and hire you to be my trainer but they told me you aren’t taking on new clients right now:/ are you ever going to start with new clients again?
i am coaching mostly competitors at this point and you can always apply here to find out. prophysique.com/sign-up
We have a great team of coaches I have personally chosen, and continue to work!