Diets can be simple or they can be complicated. The important point to understand is there is no such thing a ‘one size fits all’ diet. Just like we are unique as individuals diet are just as diverse and each of us react differently to almost every diet. The full effects of an actual lifestyle change does not take place until it reaches the cellular level. If you google the life cycle of a human cell you will see it is a very long process. Most of us are not looking for the benefits of a complete body remake at the cellular level and are looking for short term specific results. That is why it is important to have a specific diet plan for our current specific needs… When I speak of diet I am talking about the QUALITY of the nutrients that a person should consume. My personal preference is always natural locally sourced whole foods. Limiting processed foods, which have almost zero nutrient value, and avoiding added sugars will help maintain a healthy insulin sensitivity and can even reverse insulin resistance. In fact, I will go out on a limb and GUARANTEE if you simply removed these two things from your diet you will see phenomenal results. Below you will find a diet that can be used as template for your own personal needs or purposes. It is tailorable and provides an open ended food option based on total daily macros. This diet template provided me with 20lbs of solid clean gains when I used it back in 2016 and incorporated my own personal TDEE based on my training routine. Everyones TDEE varies based on age, height, weight, BF% and activity level. All the formula numbers used are just an example. The higher your TDEE the higher your calories per pound of body weight. If you want to add weight after or cut weight you simply adjust the calories per pound. If you find the calories per pound or macro breakdown is not providing you with the results you desire I recommend making SMALL changes every 2-3 weeks. Males have an advantage over our female counterparts as we generally react quicker to diet changes but going too far too fast can have a negative impact on results. Females might need 3-4 weeks to see the actual effects of diet changes.
Calorie formula - 17 calories per pound 200 x 17 = 3400
Total daily energy expenditure (TDEE) = 3029 calories
3400 calories is our Day 2 baseline.
Day 1 - Protein 400g=1600 cals, Fat 72g=800 cals, Carbs 150g=600 calories, TOTAL - 3000 calories
Day 2 - Protein 350g, Fats 72g, Carbs 300g, TOTAL - 3400 calories
Day 3 -Protein 250g, Fats 72g, Carbs 450g, TOTAL - 3600 calories
3 day average daily calories = 3333 calories
3 day average daily surplus = 304 calories
3 day average carb intake = 300g
Take note of the carb progression. Day 2 again is the base line. Day 1 is -50% of the baseline and Day 3 is +50% of the baseline.