The Ultimate Guide to Nutrient Intake for Fat Loss and Muscle Growth

This article has been transcribed from this video:


In this Article I want to talk about nutrient intake based on cycle and cycle goals.


Before I get into that, obviously, I'm not a doctor, I'm not a personal trainer and all of that stuff. So this is just simply me passing on information that I've learned from my research over the years and based on my own personal experience. Now, all that being said, I do think that each person has their own individual need as far as ratios of protein, fats, and carbohydrates and the sources of those nutrients come from. And the only way you're really going to know what works best for your body is by experimenting on yourself as far as your diet goes, to see which nutrient sources work best with your body, which ones you need to avoid, and then finding the proper ratio of protein, fat, and carbs to reach your specific goal.


Now, generally speaking, somebody who is wanting to lean out, I think everybody wants to lean out, right? You're going to want to reduce your carbohydrates and increase your protein while keeping fat under control. Now, there are a lot of different opinions on how much fat a person should have when they're on a diet. Of course, you have stuff like the keto diet out there that's very popular right now, where it's very high in fat, moderate in protein, and ultra low in carbs.


For me, the keto diet isn't necessarily the best bet. I think long term, most people are going to tend to have some kind of side effects if they're on the keto diet for years and years on end. That's, again, just my opinion based on what I've seen and results I've had other people give me feedback based on their own usage of the keto diet, et cetera. Okay, that being said, most people who are on keto diet are not doing it correctly. So possibly somebody could be on a keto diet in a healthy way for years on end and remain healthy without having to worry about any side effects such as kidney damage, etc.


But once again, that's individual reactions to the diet over a long period of time. Okay, so this is going to be kind of general based on goals. So my opinion is, of course, and I think there's plenty of research to back it that your protein intake has to be fairly high. My preference personally is to keep carbs in control, and I've talked in a few videos about how recently I've switched over to using a lot of fruit as a source of carbohydrates. I've started cutting out pretty much all the processed carbohydrates.


So most of my carbs are coming from stuff like ten grain hot cereal, fruit, like I said, bananas, melons, berries, stuff like that. So natural type sources of carbohydrates that are not processed. And then I'm eating high quality protein sources in the way of low fat beef, fish, canned tuna, stuff like that. Beans. I've been using a lot of the Huel brand protein.


It's a vegan protein. It's plant based, high protein source. So I've been using that a lot too. So that's, again, another natural source of unprocessed. In this case, protein and some nutrients from the vegetables and beans and stuff that go into that protein powder.


It's a clean source of protein, so I'm getting a substantial amount there. Each shake is like 40 grams of protein. So I'll have one or two of those a day. And that is a high proportion of my protein intake.


There is an article here I found that it's really interesting. And as a veteran myself, I know the military is not always the best when it comes to diet. The way they've developed their diet regimen or protocols is based on a large population. They're not looking at individuals and making decisions based on that individual's dietary needs.


They're looking at, okay, we have our entire combat line here. Everybody who's going out into combat, your combat infantry guys, your Rangers, Special Forces, Navy Seals, combat MOS guys, what are their caloric needs? And then what are the caloric needs of people who are kind of staying in the rear support elements? So there's an interesting article here I found. It's the overview of Garrison Field and supplemental protein intake by US. Military personnel.


And it's talking about how they've kind of looked at total core intake for soldiers. And they are figuring that you need 13% of your calories to come from protein. And they said the average combat arms soldier needs 3600 calories per day to maintain body weight. And when it comes to Special Forces, soldiers in training for Special Forces need up to 6000 calories per day. And again, that goes back to 13% of the total calories being protein, which comes out to 117 grams based on 3600 calorie level, which is pretty low compared to what a bodybuilder would need.


My opinion on it is that most guys would benefit from one and a half to 2 grams of protein per day when they're on a cycle trying to build muscle. And I think the same thing can be true when somebody is trying to lose body fat. You work on cutting back on the processed carbohydrates. I've talked this before and there's a lot of people who disagree with me on the processed carbohydrate thing. My opinion is that you can get the carbohydrates your body is eating from the fruit and vegetable category, specifically the fruit, because it's high in sugars.


And that is a healthier source than the processed carbohydrate because there's so many chemicals, plastic, et cetera, that are in processed carbs nowadays, especially something like pasta, potato chips and stuff like that, that it's better to avoid those for long term health reasons. So if you're wanting to lose weight. My opinion is focus on cutting back carbs and getting them from healthy sources. Reduce your fat intake, make sure it's coming from healthy sources like fish oil and avocados, and then focus on eating protein from healthy sources. So your organic lean beef, chicken, fish, that kind of thing, right.


High quality protein powders. And focus on getting one and a half to 2 grams a day for maintaining muscle mass and even building muscle mass while you're in a calorie deficit to lose body fat. Now, if you're trying to gain muscle and you're okay with gaining a little bit of fat, then I would work on increasing the carbohydrates. And that's really important around workout time, in my opinion. Specifically, right before working out and then immediately after working out.


So within 15 minutes of your last set, you want to again intake the carbohydrates. Get some fast sugars in your body so that your body can reabsorb those nutrients from the protein and put them back into the muscles as fast as possible and help your recovery. Okay. When you're taking a carbohydrate products before working out, maybe it's in a shake, maybe it's from fruit, maybe it's from ten grain cereal, something like that. It's going to raise your insulin level and your glycogen level in your body.


It's going to give you more energy to get through your workout. But when you take it immediately after, then your body is also able to heal that muscle faster because it has that glycogen replenished and spiking your insulin and forcing all those nutrients back into your muscles. I use my Biomass Labs pre workout. And then on days when I'm going to be going really hard and heavy, I'll throw in a couple of scoops of carbohydrates along with branch chain, amino acids and creatine, and then I'll drink that going into my workout.


And then immediately after my workout, I'll eat a high protein, high carb meal, usually fruit and a protein shake or fruit and meat so I can replenish my muscles as fast as possible. So that's kind of my generalized theory on nutrition based on goals. It's about controlling carbohydrates, in my opinion, and timing them correctly around your workout to maximize the body utilization of them and then tapering them off throughout the rest of the day.


So your last meal, I would have very low carbs. That way, your body is almost going into ketosis every night because it's used up all the glycogen in your body the next morning. If you're working out in the morning, that's great because your glycogen levels have been low. You could do some cardio. Maybe you're trying to lose some fat and having the glycogen used up will help you to burn fat right away.


Do a fasted cardio. You already used up the glycogen in your system and you're going to go into burning fat faster that way. And once again, this depends on body type. I am a believer in the blood type diet, so for myself, I'm an O negative. I do really well when I'm eating a lot of red meat.


If I cut red meat out of my diet, I actually start to feel very weak and sickly relatively quickly, which is very odd. I don't know what it is about red meat specifically, but part of that blood type diet talks about how O negative blood types need a high red meat diet. And I found that pretty interesting. I think a lot of other people should experiment with stuff like that and see what their body is actually needing as far as the type of nutrient and the source for that nutrient goes. Some people are not going to do so well on a high protein diet.


If you're on a high protein diet for years and years on end and you're not working out significantly and your protein intake is higher than you need. Your body is going to still want to store that protein as fat and over a long period of time it's going to put strain on your kidneys. Possibly even causing kidney failure if your protein intake is too high for what your body is needing. So keep all that in mind when you're going into your next cycle and while you're trying to reach your fitness goals. Play around and see what works best for your body.


Play around with your ratio of fat, protein and carbohydrate and the sources that they come from and see what works for you specifically. It's great to have a little bit of a log. Just record your reactions to each food type. If you cut out something for a week and then add it back in to see how your body reacts, things like that, and figure out what works for you. I don't think somebody can sit here on YouTube and say this is the diet that you have to eat to get in shape because everybody is so different out there as far as what they are eating and what their individual body can process. And if you're watching one YouTuber and you expect him to be right, about 7 billion people's diet in one YouTube video in my opinion, that's too broad a spectrum to really be accurate enough for an individual person. So I hope you guys enjoyed the video. Thank you for watching.


Please subscribe comment on it like and share it helps out a ton of the algorithm. I appreciate the support. Take care guys.

Leave a comment

Please note, comments must be approved before they are published