There are several ways to create a diet plan and there are a whole host of intricate diets available on the internet. This can be somewhat confusing if you are looking for a plan for the first time.
Creating a Diet Plan:
The 2015 body transformation challenge kicks off on 5th January 2015 and we cant wait to get started! The number one goal for a body transformation challenge is usually weight loss with increased muscle tone but even if your goal is to add mass, you are more likely to succeed with a focused nutrition plan.
There are several ways to create a nutrition plan and there are a whole host of intricate diets available on the internet. This can be somewhat confusing if you are looking for a plan for the first time. However, we have found that creating a macro plan is probably the simplest and most effective way to create a diet plan that is specifically for you.
A macro plan will tell you the approximate amount of calories, carbs, protein and fats that you should consume each day to achieve your goal. A macro calculator will work out the numbers using your age, height, weight, body fat percentage, goal and training frequency.
During the Body Transformation Challenge, there will be transformers who are working on stripping as much fat as possible across the 10 weeks as the more fat we lose, the easier it becomes to see all the muscle gains that we have created. With this in mind, we have created an aggressive fat loss plan, based on the average UK male, whose details are below. You can use this plan as a helpful guide and adjust it to fit your own specific macros. Click here for the printable version
Male Transformer - Age: 29, Height: 5ft 9, Weight: 13 stone, Bodyfat: 20%, Workout frequency: 4 times a week
Splitting your daily intake up into 4 or 5 meals is a great way to ensure that you are consistently full and helps to keep your metabolism going! When creating your own plan, try to fit in as many meals as possible and incorporate foods which are easy to prepare and will keep you full, whilst staying within your macros. The great thing about a plan like this is flexibility. If you have a day where you are going out for a meal you can fit this into your plan and alter your food intake to suit. Also, planning your meals in advance will save you time and help you keep some variety.