Jeremy Ethier
Build The Perfect Meal Plan To Get Ripped (4 Easy Steps)
A one-size-fits-all diet plan doesn’t exist. That’s why, in this video, I’m 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. We’ll first quickly figure out your calorie and protein goals and how many meals you should have for your fat loss diet, then we’ll fill in these meals for weight loss with specific foods. By the end of this video, you’ll 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 didn’t even get me any results! Which came down to 2 reasons. The first is that many “health” foods we’re 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. That’s why the meal plan we’ll 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. There’s no point adding any foods into our plan if we don’t yet know how many calories you can eat to lose fat. Now, most calorie calculators out there are a shot in the dark. They don’t 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 we’ll 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, we’ve automated these calculations for you into the meal plan builder we created for you to download. Within just a few minutes of using it you’ll 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, we’ve 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. There’s an ideal range you’ll 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 you’ve picked the number of meals you’d like to eat, divide your protein intake up evenly across the number of meals.
Now it’s time for the fun part, filling in your meal plan for your weight loss diet. We’re 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, we’ve 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 that’s 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:
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Download the Custom Meal Plan Builder here:
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i'm gonna give you a four step plan to set up your next fat loss diet step by step we're going to be filling in a planner for your meal we'll first determine your calorie and protein goals and how many meals you should have then we'll fill in these meals with specific foods by the end of this video you'll have a system that you can use to build countless different meal plans that you can actually stick to in theory meal plans sound great but i remember back in the day stumbling across one from an online fitness forum it involved eating the same four bland boring lifeless meals every single day for weeks on end to lose fat now don't get me wrong i had a lot of willpower and i could put up with the lack of variety in the meals but what i could not put up with was the fact that after all this hard work and suffering i didn't even get any results and it wasn't until a lot of trial and error afterwards did i learn why this was and it came down to two reasons the first reason has to do with this healthy breakfast of eggs avocado toast banana and peanut butter it's a meal that most would think is great for losing fat but would you guess that this meal alone racks up to over a thousand calories these foods are by no means bad but they can easily take you out of a calorie deficit it's a reason why the meal plan that i used back in the day never ended up working and is why you need to be aware of roughly how many calories you're consuming with any meal plan as it can add up very quickly showcasing the dangers of reason 2 is a group of resistance trained males and females from a recent 2021 study who like me followed a strict meal plan for 10 weeks their meal plan consisted of 4 meals and they were instructed to only eat foods that were included on their specific meal plan and to not make any food substitutions throughout the 10 weeks they were actually able to successfully lose about 7 pounds of fat but they then regained much of that as soon as they went off their meal plan after the study was over the meal plan that we're going to go through today will be both personalized to your body and set up in a flexible way for both short-term and long-term success also as you go through the video you'll want to download a free copy of the custom meal plan builder that we've created for you with it you're going to be able to easily create endless custom meal plans based on your body you can download it at builtwithscience.commealplanner and i'll also leave a link to this in the description box down below the first step is the most important step if we want the meal plan to actually work there's no point adding any foods into our plan if we don't yet know how many calories you can eat to lose fat now most calorie calculators out there are honestly a shot in the dark they don't 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 which all affect how many calories that you burn every day the method we're going to use involves just a few simple steps that's going to enable us to take all these factors into account and will be the easiest way for you to accurately determine the calorie target for your meal plan but to save you from the boring math we've actually automated these calculations for you into the custom meal plan builder that i mentioned earlier within just a few minutes of using it you're gonna have your gold calories calculated for you all right so after calories the next most important component of your meal plan is how much protein it contains we want to include enough protein to be able to maintain your muscle as you lose fat too little and you're going to risk losing muscle this means ending up just skinny rather than lean and muscular after your diet as for how much protein you should aim for a 2018 research study that looked at almost 50 protein studies found the sweet spot to be right around 0.8 to 1 gram per pound of body weight whether you shoot for the lower end or the higher end of this range however is going to depend on your body fat those with more body fat are going to require less protein in the meal plan builder that you can download we've actually automated this calculation for you as well most of you will end up with a goal of one gram per pound of your body weight so for example a goal of 180 grams of protein if you weighed 180 pounds once you have that number all that we have to do before we fill in your meal plan with actual foods is determine how many meals you should be eating so the number of meals that you eat per day will determine how many calories and protein will actually go into each of these meals although eating more frequently is commonly thought to boost your metabolism this has been disproven that being said protein frequency does seem to be important if you want to minimize the risk of losing muscle as you lose fat and because of this there is an ideal range that you want to stick with them this range seems to be between roughly three and six high protein meals per day each separated by a few hours and this is where personal preference is key are you somebody who prefers eating more food and less frequent meals or do you prefer eating less food and more frequently whatever you pick should best suit your schedule and keep you full and energized throughout the day once you pick the number of meals that you'd like to eat divide your protein intake up evenly across the number of meals so for example if your daily goal is to consume 180 grams of protein and you prefer to eat five meals per day then you simply aim to have roughly 35 grams of protein in each meal now it's time for the fun part filling in your meal plan at this point some of you may be wondering what about carbs and fats how much of those should i eat well that is a good question numerous studies have compared the effects of high carb diets with more rice potatoes and bread but less fats like oils butters and cheese versus low carb diets with more fats instead but as long as calories and protein were the same between the diets there were no significant differences on fat loss because of that i prefer not complicating things by having you worry about eating specific amounts of carbs and fats instead in the custom meal plan builder we're going to provide you with three lists of protein carbs and fats to use to fill your meal plan with the foods in these lists are the lowest calorie density options available and will be highly effective at keeping you full for protein here are the options and visual demonstrations of what 100 calories of these foods look like you'll use these to reach your daily protein target in the downloadable meal plan builder we've also added vegetarian and vegan protein options to the list here's the same for common carb sources here's the same for various fruits and veggies you can see how much more volume you get with fruits and vegetables and why there's such a great way to keep you full when dieting here's fats these you want to be a little bit more mindful of because of how quickly their calories can add up and finally here are a handful of low-calorie condiments and seasoning and salt that you can add to your meals as you wish you can also feel free to add your own items to these lists as well all right so now it is time to use this food list to create your meal plan all you're going to do is add each meal select the foods from each category that you want to eat so that by the end of the day you get close to your calorie and protein goal by at least within about 10 so using our previous example let's say that your calorie goal is 1900 calories your protein goal is 180 grams and you prefer to have five high protein meals a day jot down roughly the times you'd plan to have these meals then let's start with protein so in this case you want to try to split up the 180 grams of protein fairly evenly over each of your five meals pick from the list of protein sources and plug them into each meal accordingly the carbs and fats that you add to next will also contain some protein so don't worry if you're about 10 to 20 grams short of your protein goal after the step after you've selected a protein source for each meal it's time to pick a carb source now if you're going to be working out then generally you want to make sure that you include a carb source in the meal before your workout other than that if there is a meal that you want to exclude carbs from then that is perfectly fine in our example it might look like this so after this you're going to pick your fat sources so most people do best when they exclude this category from their pre-workout meal to avoid feeling too full during the workout but it is totally up to you make this your meal plan next based on your preference pick a vegetable and a fruit to add so these are going to be the most filling foods relative to the calories so i'd recommend including at least one into each meal last but not least add your favorite low calorie condiments and preferred seasonings throw in a little bit of your inner chef into each meal and you'll have a meal plan that is both designed specifically for your body and filled with meals that you actually enjoy you'll also be left with the knowledge and resources to change up your meals however and whenever you wish and again to download the free custom meal plan builder we made for you to help you easily create your meal plans just head on over to builtwithscience.com meal planner but guys realize that nutrition is hands down the most important part of getting lean that's exactly why within our built with size 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 head on over to buildwithscience.com take our free quiz and discover which of our programs will be best for you and your goals anyways i hope you enjoyed this one to view some other diet videos you can click somewhere here thank you so much for watching and i'll see you next time
#Build #Perfect #Meal #Plan #Ripped #Easy #Steps
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Here's the download link to the custom meal plan builder: https://builtwithscience.com/mealplanner/ . Read the follow up instructions for how to use it depending on what device you're on. Hope this helps! Cheers!
200g of protein minimums for me 222g daily goal. I weigh 272ish
If you like testosterone in your body, don't eat out of any type of plastic especially if you microwave it and your body can only process 30-40 grams of protein every two hours. Any protein in excess of what your body can process goes out the window as waste. Plan your meals according to the protein your body can process.
1:00 how is that 1000 calories? Its roughly around 5-600 calories. Cant trust this video now.
Way to complex
and all that for only one day..
Ok. I don't eat any salads, so what do you suggest I eat
Dym
Sure now do you also pay for all those damn groceries? Seems like more of a pay to win situation to me 😅
Eat meat twice a day? Wtf
I filled it all out and would love to start.
Currently working with a coach now and don't want to give up on that after 3.5 months. I love the one time fee but if I have questions and concerns or need support how would I do so???
What about how many calories should you put in each meal? Did you speak about that?
my biggest headache is not the cooking its the grocery prices, it is impossible to do this with 200$ a month for food
lol 1000 cal breakfast he should have been going to bob Evan’s what an idiot
Not free at all.. money trap!!
Do you have any tips for like cutting weight because I have boxing weigh ins soon so I need to drop some weight
Great video! Where did you get those meal plan portioned dishes? I would love to get the same ones. Thank you.
Kindly requested for 1500-1700 calories diet plan with two meals
In the quest for a leaner physique and defined abs, it's crucial to follow a balanced approach that combines nutrition, exercise, and lifestyle changes. Here's a detailed guide to help you achieve your fat loss and abs gain goals effectively
Nutrition: The Foundation of Fat Loss = https://muscleverse.blogspot.com/2024/06/the-ultimate-guide-to-fat-loss-and-abs.html
Struggling to bulk up? I get it. Alpino oats and High Protein Peanut Butter are the bestttttt! It has protein and fiber, which keep me satisfied and fueled all day. No more unhealthy snacking or bland shakes. Alpino is the key to seeing real results in my muscle-building journey!!
Step: 1- Get money
Hi Jeremy, as I am a perimenopausal female, 51 y/o. Should I have my protein intake aim 1g per pound of ideal body weight? I heard that the older we get the harder for use to take up the protein, hence we need more. Thanks ahead for answer this question.
Too much talk.
This guys a joke 😂😂
Have you tried Alpino oats, specifically the chocolate flavor? It's
delicious and ready to eat without any baking required. It's the best oats
I've ever had! @alpinohealthfoods
could you mix this with 3:4 day intermittent fasting for better weight loss results
What about more food more frequently 😢
No way that breakfast plate is “over a thousand calories” na lol
should it be measured raw or baked?
Any methods for 150 pounds male trying to lean bulk. Looking for cheap meal preps