Meal Plan

What costs more energy:

Eating a solid meal or 1-hour strength training?

Not so fast...

Eating and digesting a meal cost us more energy!

You commonly hear people say:

"I eat in the morning to fuel my tank!"

Just like when people say:

“Caloric deficit = Weight loss!”

Yes, this is true, in a vacuum, unfortunately, we don't live in a vacuum and it's not that simple.

You get your "fuel" from the nutrients the food provides. You don't get energy from breaking down and digesting the food itself.

That's why I incorporated liquid meals into my plan with one big solid meal for “dinner”. The easier to digest liquid will nourish our body in the lowest calorie per gram of protein you can get, even less than chicken and tuna if you get the right brand of protein powder.

Protein is 4 calories per gram, but with solid food, you're going to get fats and other forms of calories. With whey protein, it's pure protein mostly, so it's the lowest calorie source.

The more energy you have for your workouts the better results you’ll have.

The more energy you have the higher your metabolism will be which leads to faster weight loss.

The more energy you have the better and more consistent your results will be.

If I were you, I would incorporate strategic fasting mixed with half day liquid meal into my routine.

Honestly, over all this time I still haven't come up with a cool name for it yet.

Fasting has so many benefits it’s insane. They’re many ways to try this, I’ve answered with several.

Strength training 4–5x a week.

Big intense lifts.

You can try: 5 times a week

Chest/Back/Shoulders/Legs/Arms

You can try: 4 times a week

Chest+Triceps/Legs/Rest/Back + Biceps/Shoulders

Liquid Meals + Fasting + Strength Training = Money in The Bank

And Aftab, if I may, give some advice. Don’t set goals to lose weight for an event. Losing weight isn’t some product you buy on the shelf when you need it. It’s a lifestyle change. Change your habits and you can change your world.