I recently updated our Burn the Fat recipe collection at the members-only site, the Burn the Fat Inner Circle (my favorite baked tilapia). When I was "plugging in" this lean protein (fish) into the rest of the meal, it dawned on me just how EASY it is to make fat burning meals and meal plans.
And yet ironically, this is the skill that most people are lacking and the area of fat loss planning that most people are utterly confused about, or at a total loss for ideas.
If that describes you, then listen up... STOP making it so complicated! And stop being a macronutrient micromanager! It's not about the last tenth of a percent of protein or fat ratios.
Here's how simple it is. This is the Bodybuilding nutrition formula my mentors taught me more than 20 years ago and it still works today.
There are 3 parts to a fat-burning or muscle-building meal in the body-building nutrition tradition:
1. Lean protein (of first importance)
2. Fibrous carbs
3. Starchy carbs
That's it! It's that bloody simple. All you need to know is what is a lean protein, what is a fibrous carb and what is a starchy carb - those are the three food groups that are the foundation of the Burn the Fat, Feed the Muscle nutrition system.
Here's an example of a Burn the Fat, Feed the Muscle Meal (Bodybuilding-Style Nutrition):
1. Baked tilapia (lean protein)
2. Broccoli (fibrous carb)
3. Brown rice (starchy carb)
Was that hard? Not at all, was it?
And the number crunching that comes next is not hard either - just hit, in order of priority:
1. Calories for the day
2. Lean protein in grams for the day
3. Fat and carbs with the calories you have remaining
(Manipulate carbs based on goal and body type)
Now, here is the real BEAUTY of this meal planning system - and it makes this work whether you are low carb, high carb, paleo, bodybuilding/fitness diet or anywhere in between.
For muscle gain or for the average metabolically healthy person for fat loss, you don't change anything - you just eat that 1-2-3 meal as I listed above, with your calories adjusted for your needs.
For fat loss maximization, and or if you are moderately carb intolerant body type, you cut the starchy carb portion in half (but DONT TOUCH THE LEAN PROTEIN OR FIBROUS CARB).
For contest diet, or if you are highly carb intolerant (or if for some other reason you prefer lower carb nutrition), you cut the starchy carb completely - (and again, DONT drop that protein or that fiber / fibrous carbs... in fact, you may want to up the healthy fat a bit, or increase the fibrous carb portion).
I've just given you, in a few paragraphs, the simplified version of the most powerful muscle building and fat burning nutrition template in existence. It's the most flexible one too because it's so easily adapted from baseline nutrition to fat loss to contest prep-level nutrition.
I'm telling you, no matter what new diets have come down the pike over the years, this system still works. To make it work even better all you have to do is continue to increase your familiarity with:
- Lists of foods (lean proteins, fibrous carbs, starchy carbs)
- Your body type and what your OWN body tells you
- Recipes so your meals within this template taste great.
I'm going to be spending a lot more time teaching you and all the rest of my readers more about meal planning techniques and recipes in upcoming issues of the newsletter.
If you want to get on the fast track to learning muscle-building and fat-burning meal planning techniques, the detailed version of this entire system is laid out in the ebook, Burn the Fat, Feed the Muscle
If you want to learn more about recipes - you can follow my Burn the Fat recipe column at the Inner Circle: www.BurnTheFatInnerCircle (recipes and fat loss support community)
Enjoy your food! It's TOTALLY a MYTH that bodybuilding or fat burning meals have to be tasteless and bland or that bodybuilding meal plans are impossible to follow. It's really quite easy, and enjoyable, once you know how. I'll never stop eating like this.
Train hard and expect success,
Tom Venuto, Fat Loss Coach,
Author of Burn The Fat, Feed The Muscle,
PS. Resources for meal planning and muscle-friendly cooking:
Total meal planning and fat loss program
====>Burn the Fat, Feed the Muscle (BFFM)
Tom Venuto's Private Collection of muscle-friendly, fat-burning recipes:
====>Burn the Fat Inner Circle (Recipe Department)