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At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.
Remember fat loss boils down to the equation of calories in versus calories out and there are more variables in determining your calorie requirements than just your weight. Your genetics, gender and level of physical activity will mean every individual is different. Try experimenting with different calorie intakes to find what works best for you.
Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!
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Looking good isn’t just about losing weight, it’s about losing fat and having a good level of muscle tone to create a fit physique. If you are trying to transform your body with these goals in mind rather than just straight weight loss you are going to have to do a little bit more with your diet and nutrition than simply count calories. While losing weight may be as simple as getting your body to a calorie deficit, being fit and healthy is different and requires more emphasis on the quality of the macronutrient and micronutrient profiles of different foods.
The key to success with just about any diet plan is always going to be meal preparation. Meal preparation ensures that you always have the food with you that you need to give your body the proper nutrition for body transformation. If you don’t prepare food there is no doubt that you will end up eating foods that have bad macronutrient profiles which means too low in protein and too high in bad fats and carbs. Furthermore it is ideal to eat about 4 or 5 meals every day which is going to be very difficult to achieve if you are eating unprepared food on the go. Once you get into the routine of it, meal preparation is very quick and painless. Typically it takes about 20 mins tops to prepare 3 healthy meals for a day at work which can usually be done at the same time as getting ready in the morning. Buy yourself a bunch of lunch containers and make meal preparation a part of your everyday routine.
If you are super strict and consistent with your diet you will see results very quickly. Even just a single week of 100% discipline is enough to see changes in yourself and 3 weeks is enough for other people to start noticing changes. However all of this goes away if you are not being consistent. You might be asking what is considered consistent? Can I have any cheat meals? Yes you can have cheat meals but remember, cheat meals not cheat days. Try to limit yourself to just one or two maximum cheat meals each week.
You have probably heard the phrase “it’s as simple as calories in and calories out” which means basically at the end of the day you need to be burning more energy than what you eat. While it is actually not purely that simple (don’t have time to go into details here) it is a good indication. Working out your calorie needs is crucial to working out how much you need to eat to reach your goals. Whilst there are many different calculations you can use to give you an approximation the unfortunate reality is that everybody is different and you won’t know for sure until you have experimented yourself. Always be conscious of how many calories are in the food that you are eating especially if you are deviating from your regular diet and having a cheat meal. Another important part of cheat meals is remembering to adjust your daily calorie intake accordingly. This means that if you know you are going out for dinner that night and are going to eat a high calorie meal then you will need to eat less food during the day which may mean cutting out one or two of your regular meals. However always be sure to keep your protein levels high.
Mainstream dieting information has bombarded unsuspecting listeners and readers with extremely misguided information when it comes to dietary fats. Low fat is only ever going to be a good thing if we are talking about processed foods but keep in mind that carbohydrates in processed foods are just as bad. However if we are talking about the fats contained in foods like almonds, cashews, avocados and coconut oil then these dietary fats are just as essential if not more important to any fitness diet plan as lean meats and vegetables. Healthy fats are a better source of energy and are less likely to be stored as fat than any carbohydrate source no matter how low the GI. However it must be said that the fats in fast food, processed snacks and other hydrogenated and artificial fats are actually deserving of all the negative press on dietary fats.