Nutrition Plan: Basic Fat Loss

This is my 4-step setup of a nutrition plan which should cover me through Phases 1 and 2 (February to August) of Project 2018.  For Phase 3 which has more longer endurance goals, I’ll adapt later in the year.  I’m a big fan of Tom Venuto’s simple approach to nutrition planning found in his Burn The Fat, Feed the Muscle book and online forum and I use his concepts to create my tailored plan.

Step 1: Deficit Days and Maintenance Days

During Phase 1 and 2 from April to August, I’ll be aiming to be in a moderate calorie deficit most days, with a couple days per week at a maintenance level

Project 2018: Planning training days and calorie levels

Step 2: Calories and Macros per Day

I’ve sorted out some basic numbers for my daily intake.  Protein doesn’t vary between training and rest days, only the amount of carbohydrates.  I’ll do some further refinement later in the year with new weight targets and activity level, but this should hold for the upcoming months.  If macros are +/- 10%, that’s OK for now.

Deficit Days

Approximate calories and macros per day to be in a deficit
Approximate calories and macros per day to be in a deficit

Maintenance Days

Approximate calories and macros per day for a maintenance day
Approximate calories and macros per day for a maintenance day

Step 3: Calories per Meal

I’m not too bothered about the number of meals per day as long as the nutrition quality is high and I stay within calorie targets.  Most days, 3 meals is fine, while some days when I train after work, I like a mid-afternoon meal, bringing the count to 4 per day.  Below is a sample layout of the options

Deficit Days

 

Deficit days: Calories per meal
Deficit days: Calories per meal

Maintenance Days

 

Maintenance days: Calories per meal
Maintenance days: Calories per meal

Step 4: Sample Meals

To come…