Flow High Performance
How to Create a Diet Plan for Muscle Growth & Fat Loss
HOW EFFECTIVE IS EXERCISE FOR WEIGHT LOSS?
HOW TO INDIVIDUALISE PROTEIN INTAKE FOR MUSCLE GROWTH
TIMESTAMPS
00:00 Calories
03:49 Macronutrients
10:25 Food Tracking
12:10 Diet Strategies
18:27 Bodyweight Tracking
19:15 Practical Recommendations
STUDIES
https://pubmed.ncbi.nlm.nih.gov/23679146/
https://pubmed.ncbi.nlm.nih.gov/21558571/
https://pubmed.ncbi.nlm.nih.gov/33300582/
https://pubmed.ncbi.nlm.nih.gov/31247944/
https://pubmed.ncbi.nlm.nih.gov/7498104/
https://pubmed.ncbi.nlm.nih.gov/37169304/
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the first and most important topic to discuss regarding a diet plan is calorie intake almost everything we eat or drink contains some amount of calories and the total amount of calories we consume throughout the day compared with the total amount of energy we expend determines how our body weight changes over time to gain weight we need to eat more calories than we expend to maintain body weight we need to eat roughly the same number of calories than we expend and to lose weight fewer calories than we expend on average over time while there are two sides to this equation we are only going to be focusing on the diet in this video there will be a link in the description for another video discussing the effects of exercise on energy expenditure if you were interested the first step in creating a diet plan is to consider our energy balance Target in other words are we trying to gain maintain or lose body weight gaining body weight is going to allow us to maximize our rate of muscle growth but it also comes at the expense of gaining body fat too maintaining body weight will also allow us to gain muscle mass if our training is sufficient and we are not at a very low level of body fat we wouldn't expect any drastic changes in body fat although a small reduction in body fat over time would be expected if we are gaining any amount of muscle mass and losing body weight can still permit some muscle growth but it depends on the individual context in most cases we are only expecting a maintenance of muscle mass however we will also experience a substantial decrease in body fat assuming we are maintaining our muscle mass once we have established whether we want to gain lose or maintain body weight the next consideration is at what rate in terms of weight gain a faster rate of gain generally results in a slightly faster rate of muscle growth but also results in much greater fat gain this was seen in this study which compared the effects of different rates of weight gain on body composition 39 Elite athletes from the Norwegian Olympic sports center aim to gain 0.7% of body weight per week for 8 to 12 weeks during their offseason half the subjects were assisted by a nutrition counselor while the others controlled nutrition by themselves in addition to their regular sport practice the athletes also performed resistance training four times per week during this time period it was found that the nutrition Counseling Group gained more body weight than the self-monitored group the group gaining more weight saw slightly greater gains in lean mass but also gain significantly more fat Mass too so if the goal is to gain the most amount of muscle with the least amount of body fat a slower rate of weight gain is generally preferred as a practical guideline gaining weight at a rate of no more than around 0.5% of body weight per week is recommended and in terms of weight loss we also tend to see Superior results with a slower rate this was seen in this study by the same researchers 24 Elite athletes from the Norwegian Olympic sports center aim to lose body weight at two different rates during their offseason while performing regular resistance training half the subjects aimed to lose body weight at a slower rate of 0.7% per week while the others aimed for 1.4% per week it ended up taking around 9 weeks for the slow weight loss group to reach their target and around 5 weeks for the fast weight loss group at the end of the diet both groups lost a similar amount of total body weight however the slow weight loss group managed to gain a little lean mass during the diet while the fast weight loss lost a little this meant that the slow weight loss group also lost more fat mass than the fast weight loss group despite losing the same amount of body weight so if the goal is to retain as much muscle mass as possible while losing fat a slower rate of weight loss is generally preferred as a practical guideline losing weight at a rate of no more than around 1% of body weight per week is recommended next let's discuss macronutrients the three primary macronutrients are protein carbohydrate and fat macros essentially make up calories protein and carbohydrates contain 4 calories per gam while fat contains 9 calories per gam so a diet can have a different macronutrient breakdown with the same total calories for example let's take a 2,200 calorie diet this could be achieved consuming 100 g of protein 239 G of carbohydrate and 70 G of fat or it could be achieved consuming 125 g of protein 200 g of carbohydrate and 100 G of fat so how much how much of each macronutrient should we aim to consume per day first let's start with protein protein is going to assist with muscle growth or muscle retention protein requirements are relative to the amount of lean mass we currently have however this is more commonly prescribed relative to total body weight as G per kilogram or pound of body weight per day because it is much more practical so how much protein should we consume in our diet the best evidence we have is this meta analysis which analyzed the body of evidence on the effects of total daily protein intake on changes in lean mass the research was analyzed in different ways but the most relevant for this discussion is probably this graph here which only included studies that involved resistance training and what was found is that there appears to be a diminishing returns effect with higher protein intakes in other words higher and higher protein intakes appear to have less additional benefit for gaining or retaining muscle mass and the point at which the diminishing returns become significant seems to be around 1.5 G per kg or 0.7 G per pound of body weight per day on average so as a broad recommendation we probably want to intake a minimum of around 1.5 G per kg or 0.7 G per pound of body weight per day if our goal is to maximize muscle growth once you are meeting this minimum requirement you could go beyond this if you want to absolutely maximize muscle growth at all costs but the additional benefits will be minimal and to further individual iiz this minimum intake based on biological sex body fat and diet preferences check out the video Linked In the description furthermore going too high with protein can often be a detriment to the diet as a whole for a few different reasons first is that if we focus on getting too much protein we might go beyond our calorie Target protein itself contains calories and most foods contain some amount of fat and carbohydrates in addition to protein so if we try to get so much protein each day we might end up up going beyond our calorie Target similarly if we do manage to consume a very high protein intake and stick to our calorie Target it makes the diet more restrictive in terms of food selection to achieve this we will need to be very particular with consuming foods which are high in protein and contain little fat and carbohydrate this can make the overall diet less sustainable and may inhibit adherence and the other issue is the cost high protein foods such as meat poultry and dairy are generally the most expensive Foods We Buy in most places excessively high protein diets will likely make your diet more expensive which is somewhat of a consideration for almost everyone so overall excessively high protein diets usually aren't worth the potential downsides for the small additional benefits they provide now let's discuss the other macronutrients carbohydrates and fat once we are getting sufficient protein the rest of our calories will come from some combination of carbohydrates and fat there appears to be some minimum carbohydrate and fat targets required to maximize exercise performance and promote good health but once these minimums are met the exact proportion of carbohydrate versus fat doesn't seem to be all that important for body composition changes these minimum targets were suggested in this research review which aimed to provide nutrition recommendations to maximize muscle growth a minimum fat intake of around 0.5 G per kog or 0.2 G per pound of body weight per day is recommended for normal health and function and a minimum carbohydrate intake of around 3 G per kog or 1.4 G per pound of body weight per day is recommended to support performance in the gym and potentially other exercise outside the gym so once hitting these minimum targets with the same calorie and protein intakes body composition changes are unlikely to be much different for example let's take a 75 Kg or 165 lb individual consuming a 2,500 calorie diet with with a protein intake of 115 G per day whether this person consumed the minimum fat with more carbohydrates or the minimum carbohydrates with more fat body composition changes will probably be similar although one additional consideration here is the satiety effects of these macros as we mentioned earlier protein and carbohydrates contain 4 calories per gram while fat contains more than twice this with 9 calories per gram this affects the calorie density of foods with different macronutrient profiles and in general we find that foods with a higher calorie density are generally less satiating compared with less calorie dense foods this was seen in this classic study which assessed the satiety effects of different foods subjects consumed a 240 calorie serving of a range of different foods after an overnight fast they then rated their perceived satiety of the foods over the next 2 hours using white bread as a reference point and as we can see foods such as boiled potato lean proteins oatmeal and fruit were the most satiating and foods such as fatty pastries and sweets were least satiating with this data some Trends were found Foods higher in fat were generally less satiating while Foods higher in protein fiber and water were generally more satiating and the amount of carbohydrate and starch in a food was neutral to positively associated with satiety what this means is that the proportion of carbohydrate versus fat we consume in our diet May influence our overall hunger and satiety a higher fat diet will likely be less satiating than a higher carbohydrate diet even with the same calorie intake so if you find that you struggle with Hunger during a diet especially during a calorie deficit it might be beneficial to adopt a slightly lower fat and higher carbohydrate diet whereas if you struggle to eat enough calories especially during a surplus it might be beneficial to adopt a slightly higher fat diet so how do we actually Implement these calorie and macro Targets in practice well one way to do this with accuracy is to track our food each day using some sort of app or calculator food tracking can also help us understand how many calories our typical diet is and the calorie and macronutrient content of different foods however this is also usually quite a big inconvenience for many people and often interferes with other aspects of life so in most cases this isn't a very sustainable long-term diet Behavior so should we track our food F or not well I think that it is beneficial for almost anyone who is interested in manipulating their body composition to track their food at some point in their life however for most people this isn't something they should do longterm here are a few guidelines for when to implement food tracking for those who have never tracked their food it is recommended to track multiple days of food intake at some point this doesn't need to be multiple days consecutively for multiple weeks and months but tracking when it is convenient can be beneficial to understand the whole calorie and macro concept once you have a decent understanding of calories and macros tracking some days or even just specific meals every so often can be helpful this is to ensure you are actually eating what you think you are eating and to make any small adjustments if necessary and for those who have a good understanding of calories and macros food tracking probably isn't necessary at all maybe you can track your diet or track some meals every now and again just to see what you were consuming but it doesn't need to be a reg regular practice although in some specific cases where you were trying to get extremely lean such as for a physique contest or some other event food tracking might also be a useful strategy to help you stay on track so if we aren't tracking our food all the time how do we know what we are eating well there are a few diet strategies we can use to help us meet our approximate calorie and macro targets and as we have discussed we don't need to be super precise with hitting our calorie and macro targets to achieve our goals let's now discuss some strategies to help achieve this the first strategy to discuss is our meal timing and frequency in other words how many meals per day we consume and when we consume them if total daily calories and macronutrients are equated meal timing and frequency has very little influence on body composition changes however having a set structure in place can help us adhere to the diet from a practical perspective going higher or lower on the meal frequency scale has benefits and downsides consuming more frequent smaller meals allows us to never go too long without eating which can often be a trigger resulting in overeating it also allows us to potentially include more variety in our diet so that we can meet our macro targets and include enough micronutrients from different food sources however this also means that we will never consume a large serving of food which might leave us less satisfied after each meal also it is generally less practical to eat very frequently because we need to prepare more meals and take time away from other tasks to eat on the other hand consuming fewer larger meals per day allows us to eat until we are more satisfied it also means we don't need to spend as much time preparing food each day so it doesn't take time away from other tasks however it also requires more time between meals which can in some cases lead to excessive hunger and Trigger overeating at the following meal and it also might limit the variety of foods we eat making it more difficult to meet our macro and micronutrient targets so for most people a more moderate meal frequency usually works best consuming around 3 to four meals per day is generally the most practical the next diet strategy to consider from a practical perspective is food convenience we generally resort to consuming the foods that are most convenient to us and the foods that are convenient to us appears to have an influence on calorie and macronutrient intake and therefore long-term body composition this was seen in this study which assessed the influence on the food environment on weight loss maintenance over 6,000 adults who had lost at least 9.1 kg or 20 lbs across the United States had the surrounding area of their residential address assessed a ratio of unhealthy defined as fast food and convenience stores versus healthy food stores defined as grocery stores supermarkets and fruit and vegetable vendors was assessed and compared to the duration that the subjects maintained their 20 lb weight loss it was found that those with the lowest ratio meaning more healthy food availability maintained this loss weight for a slightly longer duration compared with those living in a location with a higher ratio meaning an unhealthier food environment while this looked at the food environment on a broader scale we can also manipulate our food environment on a more individual level by giving ourselves easier access to food and meals that are suitable for our nutrition goals we are more likely to consume those Foods This is highly individual for everyone but there are a few General strategies that can help make suitable Foods more convenient ensure you have some relatively healthy foods in your home if there isn't any suitable food available the easiest thing to do is to eat something you have or purchase food from a local fast food store and chances are that these Foods aren't the best choices for your goals meal preparation is a great strategy which gives you more control over what you consume it takes a little effort to meal prep in the first place but you are able to cook multiple servings and have them read available for easy access for example you could cook a batch of five servings and have each serving for lunch throughout the week at work or school and another strategy is to eat similar Foods each day if you have found a diet routine that is suitable for your goals and you enjoy the food it can be very convenient to eat a similar diet each day this doesn't mean you have to eat exactly the same foods every day but you might rotate between a small selection of meals that you know are suitable for your nutrition targets and taste good to you this opens up another diet strategy to help us meet our nutrition targets without tracking and that is food selection the food we decide to consume at each meal will influence our total calorie intake macronutrient intake and satisfaction of each meal there aren't any specific foods which are inherently best or worst and much of this comes down to personal preference but here are some useful tips which can help us make appropriate food choices try to include a decent serving of protein with each meal the this could be either protein contained in the meal itself or you could have a protein supplement alongside it this will help us achieve our minimum protein targets for the day include at least one serving of fruits or vegetables with each meal this will help us intake the requisite micronutrients and also likely make the meal more satiating and for those trying to restrict calories try to preference foods with a lower calorie density meaning those with less calories per unit of weight this will help us intake more food with fewer calories likely leaving us more satiated and less likely to overeat at subsequent meals and the last strategy to discuss is mindful eating this refers to paying attention to your biological hunger and satiety signals and using them to regulate your diet to some extent in other words eating more at times when you hungry and eating less if you are not so hungry this can be used at individual meals or more broadly to the diet as a whole at an individual meal you might regulate your calorie intake by eating until you were satiated but not overly full and from a whole day perspective you might try to regulate your diet to feel slightly hungry or slightly full at the end of the day based on your energy balance Target mindful eating is especially useful at times when you are unable to stick with your regular diet structure if you are away for a weekend or you are eating out for a social occasion mindful eating can help you stay on track with your diet without being too rigid or restrictive so with all this being said how do we know if we actually on track with our diet well regardless of what strategies we Implement body weight changes over time are going to tell us if we are truly in the energy balance State we are aiming for if we are in a deficit we will see decreases in body weight over time if we are in a surplus we will see body weight increases over time and no clear changes in body weight during maintenance it should be noted that we are looking at long-term trends over weeks and months rather than short-term term changes this is because it is normal for body weight to fluctuate by plus or minus around 1 to 2% from dayto Day based on water and glycogen changes so based on how our body weight is changing over time we can make adjustments to our diet to ensure we are heading in the right direction taking all this information let's now establish some practical recommendations to create a diet plan we first need to establish what energy balance State we aim to be in a surplus maintenance or a deficit we should also consider macronutrient targets to maximize muscle growth or retention a minimum protein intake of around 1.5 G per kilog or 0.7 G per pound of body weight per day is recommended to maximize muscle growth or retention a minimum carbohydrate intake of around 3 G per kilog or 1.4 G per pound of body weight per day is recommended to fuel exerise and a minimum fat intake of around 0.5 G per kog or 0.2 G per pound of body weight per day is recommended for normal health and function after meeting these minimum targets the exact macronutrient composition of the diet is less important to meet these calorie and macro Targets in practice we can track our food using an app or calculator this can allow us to establish an understanding of the nutrient profiles of different foods our habitual diet as a whole and to make adjustments to meet our targets however this usually isn't a sustainable strategy to conduct every day long term as it usually interferes with other factors in our life so instead of relying on food tracking every day for the rest of your life there are some Diet strategies that we can use to help us meet our targets manipulating our meal timing and frequency making appropriate food choices convenient to eat focusing on food quality and using mindful eating can all help us eat in a way that is conducive with our nutrition goals and regardless of what strategies you use to meet these targets it is important to all also track your body weight regularly over time using body weight Trends over time will tell you if you are truly in the energy balance State you aiming for if so your diet strategy is working well and if not you can make adjustments to meet your goals thanks for watching and hopefully you got something out of this video check out Flo highper performance.com for online coaching training templates ebooks and more
#Create #Diet #Plan #Muscle #Growth #Fat #Loss
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fat doesn't equal sugar/pastries/processed desserts like what….fat can be olive oil, fish, like come on man fats don't equal unhealthy, it's sugar
2:40 dude how do we calculate the weight gain percentage
This was so well done! It was a lot of information, but presented in such a way that it wasn’t overwhelming. It was clear and concise, and explained everything plainly, never using wording without explaining the meaning.
I greatly appreciate this!
In your satiety chart you described the simple carb foods on the right side as "high fat". This is actually misleading. These foods should be described as simple carbs or processed sugar foods, not fats.
I have found that foods with animal fats included create longer satiety, such as eggs with yolks, butter and fat on a steak.
Simple carbs and processed sugar foods cause me to be hungry an hour later, but I can go for 6-8 hours if I eat a steak with the naturally included fat marbling & lard strip.
To prove this is not due to the protein from the steak, if I eat lean meat (protein) with veggies (complex carbs) and no fats, like the lard strip or added butter, I feel hungry after about 4 hours.
Even if you charged me 50$ for this video, I would have paid it for this, thanks a lot for the video
What would be considered a "good" sample size? Studies showing sample sizes around n=25 seem low to me.
I've been tracking my calorie intake with an app for years now. I'm the living proof that's doable and actually sustainable. I can easily eat more calories than needed without control, but having the total at the end of the day gives me peace of mind that I've eaten enough, and don't need that extra snack that my mind wants me to eat 😅
been working out since 2016.. thanks for teaching me 'Satiety' you learn something new everyday!
How I'm I only finding this channel now?
Great video as always – just wanted to comment on one thing.
In the 'Meal Timing & Frequency' section, I would've liked some discussion on how well the body is able to absorb varying levels of macro nutrients.
e.g. Discussing the difference between the following protein intakes throughout the day:
– 5 intakes of 25g
– 3 intakes of 42g
– 2 intakes of 63g
– etc
It's common for people to cram a high % of their daily intake of a particular type of food or macro into one or two meals, which can reduce the body's ability to efficiently process them.
I noticed that after a cut i started gaining about 1 kg per week, but it all looked like muscles, i barely added any fat until week 4 of bulking, where it became visible that i started gaining fat
Hello sir i have question im 115 lbs male im eating 1300 calories and i have flat belly i dont wanna lose more than this. Next month I'll go vacation and eat whatever i want. after the vacation i can stick to my normal 1300 calorie diet. if i gained 10 or 20 lbs of weight in the vacation can i get my current body after the vacation (i dont care about muscles)
Great video.
I dont know if my body is very unusual to carbs and fat, but in my case i feel its the opposite way.
If im eating carbs i get more hungry and my body doesnt tell me any saturation so that im always hungry.
Since ive changed to a extrem low carb and high fat diet, my hunger is gone and im saturated the first time ever.
ive lost roughly 24 kg in 7 months and im now at roughly 17,5 % bodyfat from around 27% bodyfat 7 months ago.
And the carbs i used were not the "bad ones" like sugars or something like this.
But i have to say that i cut sugar almost completely out of my diet now
Good videos. Thanks for the great work.
However there is something I find confusing.
According to the Minimum intake of each nutrients per day (3g carb, 1.5g protein, 0.5g fat per kg/day), I'm taking myself (111kg of body weight) as an example, that makes 333g carb, 166.5g protein and 55.5g fat per day, which is 2497.5 calories per day. And that is the minimum. It seems to be quite high already. Can I still make deficit to lose weight/fat under such diet? Should I add the consumption in daily exercise into this equation?
Thank you so much for your videos. First one I ever watched I was shocked on how well it was made. I have watched quite a few of them in the past days and have to say they are really in depth and you do a great job at explaining, siting sources and simplifying points. Honestly don’t think there is any better YouTube channel out there when it comes to stuff like this. Keep up the good work!
Ive been losing 3lbs for three weeks so far am i still losing water weight? Im 5 11 191lbs rn and eating around 2700 calories with high protein diet
Unrelated Question: If I don't experience DOMS anymore, how do I know when I can train again?
My back, biceps quads and glutes barely get sore if at all. Does that mean I can train every day?
Hello sir. You're doing an amazing work. Much appreciated. Could you please create a Programming video for Golfers? It would really help me and a lot of others. If not possible, please let me know what key areas to focus on like speed, maximum strength, etc. Thank you.
The best videos around. Thank you.
does this mean i should focus on macronutrients AND calories to build muscle ? ( not only macronutrients )
Great great video
Soo clear!!!
Loving the channel! What about a video on water sports (surfing mainly) training and conditioning for performance? There is very little out there. Thanks!
Should I eat back my burned calories from exercise?
Excellent video! Over the years I've lost a considerable amount of weight and built a decent amount of muscle. I don't really track my food intake anymore but I have to say when I did it consistently for a while it made a huge difference! I have found a diet that works for me and I enjoy my food. I guess like anything else find what works for you and stick to it! Thank you!
Informative and straight to point! 💪
This is the only fitness information channel anyone needs.
good guide.
You stated that you should not losing more than 1% of BW
1st how to determine body fat and 2nd how to know the calorie intake for not losing 1% of body fat
What range for calories deficit for not losing more than 1% body fact per week
bruh, yesterday I made a blueprint for my cutting Diet 😀 😀 y'all got camera's in my home?
meal timing. high frequency = more insulin sensitivity (which causes body to store more fat)