January 4, 2013 by Omer Faruk
Looking to lose fat and gain muscle and you would like to know which diet is the best one out there? How are you supposed to get going if your goal is to gain muscle too..? Listen up!
Hold on To The Basics
Whether you like it or not, you NEED to be in CALORIC DEFICIT to lose fat. It’s just the way it is! The faster you accept it, the faster you’ll lose fat and gain muscle.
Before you choose which diet is the best diet to lose fat and gain muscle, determine the amount of calories your body needs i.e. caloric maintenance level i.e. basal metabolic rate. This is the amount of calories by which you’ll be able to maintain weight and not lose fat. If you go below this number, you’ll lose fat.
66 + ( 6.23 x (weight in pounds x 0.70)) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
For the reader who is more accustomed to Metric values, you can just use the following;
66 + ( 13.7 x weight in kilos x 0.70)) + ( 5 x height in cm ) – ( 6.8 x age in years )
After this, you need to multiply with, what’s called The Harrison Benedict Equation. If your daily activity level is light, then use the 1.2 multiplier, 1.35 if your daily activity level is moderate and 1.5 if your daily activity level is high.
The best diet to lose fat and gain muscle starts with this understanding. Without this fundamental you won’t be knowledgable on how to lose fat and gain muscle. If you don’t know which way you should take to get somewhere, how are you supposed to get there right? Exactly.
You have to burn around 3500 calories in order to lose 1 lb. of pure fat so do the math. Set weekly goals instead of focussing on daily goals. You won’t notice much difference on a daily basis as much as on a weekly basis. Let’s say your maintenance level is 1700 calories. On a weekly basis this is 11900 calories. Staying 25% below this number would mean you’ve burned 11900 x 0.25 = 3570 calories which would mean (3570/3500) 1.02 lbs. of fat loss…!
‘’I want to eat more!’’
If you would like to eat more and drink more, you just simply need to Work Out MORE! I know…it is what it is fellas.. Not everyone has the time, energy or motivation to do this thing but if you’d like to call yourself a WARRIOR, guess what… you need to act like a WARRIOR! You want to lose fat and gain muscle don’t you? Then you need to act accordingly and your diet needs to be in check.
With that being said, the best diet to lose fat and gain muscle would be a diet in which you’re able to eat the foods you want, get in the proper nutrition as buildingblocks to gain muscle, while staying in a caloric deficit. Every body reacts differently. Don’t start drinking liters of Protein shakes or eating 10 cans of tuna every day. Try to take in at least around 50 grams of protein each day. Protein is the building blocks when it comes to gaining muscle. But overdoing it will result in your body having to store it as fat.
A mesomorph doesn’t need a lot of protein. I’m not a very tall guy and my intake is around 50 grams per day. Sometimes it’s even lower than that. Don’t sweat it. Depending on your length and weight and your body type, you may need more protein or a lot more carbohydrates and fat. Check out my other posts on nutrition if you’d like to know more on that.
When you think about diets, you may think of starving, stressing out, cravings and stuff like that don’t you? I mean, a diet is about what you eat. That’s what athletes, fighters and even doctors call it. So the best diet to lose fat and gain muscle is the one in which foods are more frequently consumed that are nutrient dense in order to lose fat and can act as the building blocks in order to build muscle. To lose fat you just need to be in a caloric deficit. Understand..?
By calorically dense I mean the amount of nutritional value per calorie per gram. Check it out:
Understand the numbers and use them to your advantage. If you want to eat more while staying in a caloric deficit, you need to consume foods that have fewer calories per gram. The best diet to lose fat and gain muscle would be the diet that suits you best while taking this fundamental into perspective. As long as your body has stored energy i.e. body fat, your body will use that extra energy to fuel itself if you’re in a caloric deficit, which would mean you’ll lose fat and gain muscle.
Get In The Warrior Mindset
So to sum it up, burning fat and gaining muscle is not something unachievable. Just change your mindset on a couple of things. Don’t let someone tell you that one particular diet is the way to go. You’re human so if something is good, just eat it. If it isn’t good, then just don’t eat it and try to avoid it. Don’t make thinks more complicated as it is.