Get the FREE spreadsheet here: https://phdeadlift.teachable.com/p/macro-calculator
0:37 Who this plan is for
1:33 How to work with the spreadsheet & calculating maintenance TDEE
2:37 What the spreadsheet does & why
3:23 Off day eating
4:13 Intraworkout nutrition
7:34 Food choices
9:45 Cheat meals
— This program is for people who have some experience eating clean, but not in setting up a structured diet. Seasoned competitors won’t benefit much from it.
— It’s super simple, as most of my programs are. Simple works!
— Your diet must be based off your current starting point (you can’t start a new diet completely at random and expect it to work). You can figure out your maintenance level calories by tracking your macros over a few days at Fitday.com.
— This plan is based on a 40/30/30 macro split because it’s easier to customize to your preferences. Furthermore, we try to stack most of our carbohydrates around training to maximize energy levels and protein synthesis at that time.
— Your off day calories are lower to account for your decreased activity level.
— INTRAWORKOUT IS CRUCIAL. Using this plan, your intraworkout intake will change based on your goals, but no matter what, you need some protein intake (ideally leucine) during training.
— Eat clean. Don’t eat like an asshole.
— Seriously, in my opinion, eating healthy foods is BY FAR the most important component of body composition (yes, more than calories in vs. calories out). I know this will be controversial; it’s my opinion, and I don’t feel the need to defend it. Sorry!
— Eat nutrient dense food when eating to lose fat and calorie dense foods when eating to build muscle.
— Cheat meals: sub one meal per week with whatever you want, but keep the calories for that meal within 2-3 times the listed caloric intake for that meal.
Why intra-workout nutrition is important: https://mountaindogdiet.com/basic/nutrition-basic/intraworkout-nutrition-for-gains/
A solid intro to carb cycling (if you want to try that method): https://www.t-nation.com/diet-fat-loss/beginners-guide-to-carb-cycling
My favorite recipe site: https://www.precisionnutrition.com/blog/recipes
SUPPLEMENTS I USE
Granite EAAs (for leucine Intra-training, combined with Gatorade; please use my code POLLACK10): https://granitesupplements.com/collections/all-products/products/eaas-essential-amino-acids
BuildFast Vasoblitz (please use PHDEADLIFT): https://buildfastformula.com/products/vasoblitz-fruit-punch
Digest Gold: https://amzn.to/2YXkNY3
Those are literally all the supplements I use. I’m not big on them!
However, if you prefer HMW carbs, here’s the link to the Granite product I mentioned: https://granitesupplements.com/collections/all-products/products/recovery-evidence-based-intra-workout-blend