Rule Number 3 – Nutrition For Weight Loss and Muscle Building

Welcome to Law 3 of the 5 Laws of Muscle Building and Fat Loss. If you haven’t already, check out Law 1 – Goal Setting and Law 2 – Exercises

Law 3 is arguably the most important law of all for muscle building and weight loss (in fact, it’s not even arguable!) – We are talking about nutrition.

While this is one of the most important rules, It is also one of the most neglected aspects of Fat Loss and/or Muscle Building.

This is the part of your goal that will inconvenience you the most and will require your entire lifestyle to drastically change – In short, you will need to plan your day from the moment you wake up to the moment you close your eyes to sleep, around your nutrition!

Does that sound like a bit too much? It probably is right now if your lifestyle means that you’re eating inconsistently, eating the wrong foods etc

It will be important to take small steps to ensure that you succeed. Try to do everything at once and you will surely find it too difficult and go back into your comfort zone and back to your bad habits.

So, what is it exactly about nutrition you should be concerned about?

How much or how many calories should I be consuming to lose weight or build muscle?

Depending on your goal (muscle building or fat loss) and your size (height and lean weight), you will have an estimated calorie requirement.

Now if your goal is to lose weight, the formula is simple. You need to be burning more calories in a day than you are consuming.

If your goal is muscle building, you will need to eat more calories than you burn off in a day so that your muscles are well fed to recover and grow. (There are new schools of thought that say you DON’T need to eat more calories than you burn in a day to build muscle. I personally like to be sure and go slightly over my requirement with clean foods – This is another area that will come with experience)

Two very simple formulas but something that is not so simple is where those calories come from. Can you eat chocolate cakes and hot dogs as long as you achieve your calorie targets?

No! – This is because if you want to lose weight, you want that weight loss to be from fat and if you’re trying to gain weight, you want that weight gain to be from muscle.

Weight Loss Example – If you are eating the wrong foods, you may still lose weight but it will come from muscle tissue and you will still not achieve the look that you are after because your body fat will remain the same!

More importantly you will have slowed your metabolism down! More muscle tissue means your body is burning calories faster while you rest!

Muscle Building Example – If you are eating the wrong foods, your weight may increase but the weight gain will come from fat! This will mean your waist size will increase. Not the look you are probably after.

Say goodbye to your dream of six pack abs!

What Foods Should I Eat For Weight Loss and Muscle Building?

Let’s keep this simple. Nutrition is a subject that is endless and is up for massive amounts of discussion but I want to give you simple rules to take away now that, if followed, will see you achieve your results.

There are 3 macronutrients that you should be concerned about – You’ve probably heard of these. Protein, Carbohydrates and Fats.

The foods you eat should primarily come from “unrefined” sources. Meaning that the foods haven’t been tampered with and stripped of their vitamins.

Here are some example foods of the three macronutrients.

Protein :- Lean chicken (breast), Lean beef, Lean pork, Cottage cheese, Whey Protein, Eggs, Egg Whites, Milk, Pulses, Lentils and Beans.

Carbohydrates :- As well as unrefined, it would be wise to choose carbohydrates that release energy slowly. This will keep your energy level stable and stop your insulin levels from spiking, which in turn will prevent you from storing excess body fat. (Apart from post-workout where fast acting carbohydrates are desirable!)

Examples include :- Wholemeal Bread, Wholewheat Pasta, Brown Rice

Fats :- Oily Fish, Olives, Avocado’s and nuts. (Just because the fat here is unrefined, doesn’t mean that too much is healthy! Remember that fat is very calorie dense)

So, there you have some simple nutritional information to get you started on using nutrition to help you achieve your goal. If you want some more advanced information on nutrition for your goal, again I’d highly recommend picking up a tried and tested complete program specific to your goals like the ones I recommend at the top right hand side of this page.

I hope this information has helped you take a step forward! 2 more “Law’s” to go and you’ll have a great foundation to start achieving your goal!


P.S. Get “Law Number 4 – Progress Tracking” HERE

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