My Full Shredding Diet Plan (All Meals Shown & Macros) | Full Day of Eating

Summary

In this first episode of a new series, the creator embarks on a cutting journey to get lean for summer. After discussing the basics of tracking macros and preparing for the cut, they head to the grocery store to stock up on macro-friendly foods. They explain their flexible diet plan, focusing on protein intake and caloric targets, and how they’ll monitor progress through weight tracking. The episode also touches on their workout routine and post-workout meals, offering a glimpse into their fitness journey. Throughout, there's an emphasis on motivation, realistic goals, and adjusting as needed to stay on track.

Takeaways

• 😀 The video is about the start of a cutting phase for summer, focusing on tracking macros and eating more macro-friendly foods.
• 😀 The creator is aiming for a leaner physique but is not preparing for any competition. It's a personal summer cut.
• 😀 They plan to track their macros flexibly, setting a daily caloric intake target between 2,300 and 2,500 calories.
• 😀 The protein target is set at 0.8 grams per pound of body weight, amounting to about 150 grams of protein daily.
• 😀 The fat intake will be around 20% of total calories, approximately 50-60 grams per day.
• 😀 The focus on the cut includes a variety of healthy foods like fruits, vegetables, and lean proteins.
• 😀 The grocery haul is meant to support the new cutting plan, with emphasis on frozen veggies, fruits, and low-calorie juices.
• 😀 The creator is using MyFitnessPal to track calories and macronutrients, aiming for a slow and steady weight loss of 1 to 1.5% of body weight per week.
• 😀 They are focusing on getting lean while maintaining strength, with a goal to eventually enter a lean bulk phase post-cut.
• 😀 The creator highlights the importance of flexibility in tracking macros and calories, emphasizing it’s about finding what works for the individual.
• 😀 Future content will dive deeper into the specifics of their diet, training, and more detailed nutrition tips.

Q & A

What is the main goal of the speaker's current diet phase?

The main goal of the speaker's current diet phase is to cut body fat for the summer, not for competition but as a personal fat loss goal.

How does the speaker plan to track their diet during the cut?

The speaker plans to track their diet using MyFitnessPal, focusing on a flexible approach where they track their total caloric intake and protein intake, while being more relaxed about fats and carbs.

What are the speaker's target macros during the cut?

The speaker's target macros are 2,300 to 2,500 calories per day, with 0.8 grams of protein per pound of body weight (about 150 grams of protein), 50 to 60 grams of fat, and the rest filled with carbohydrates.

What is the speaker's target weight for the end of the cut?

The speaker's target weight for the end of the cut is between 160 and 165 pounds.

How does the speaker determine their maintenance calories?

The speaker uses a 'guess and check' method, adjusting their caloric intake based on their weight changes. They start by calculating body weight times 10 to 12 and refine based on progress over time.

What is the recommended weight loss rate for the speaker during the cut?

The recommended weight loss rate is 1 to 1.5 percent of total body weight per week, which for the speaker means about 1.8 to 2.7 pounds per week at the beginning of the cut.

What are the key components of the speaker's grocery haul?

The key components of the speaker's grocery haul include fruits, vegetables (frozen Asian medley), lean protein sources like turkey, and other items like Trop 50 juice and multivitamins.

How does the speaker adjust their calorie tracking for cooked meat?

The speaker accounts for the water loss during cooking by tracking cooked meat at a 1.3 ratio, meaning they weigh out 100 grams of cooked meat but track it as 130 grams to compensate for the loss.

What is the speaker's plan after the cut phase?

After the cut phase, the speaker plans to transition into a lean bulk phase, where they will gradually increase calories to maintain muscle fullness without going into a 'dirty bulk.'

How does the speaker feel about starting this cut phase?

The speaker feels excited and motivated to start the cut, noting that it gives them a new goal and a sense of purpose, particularly after training with Alberto and feeling inspired by the process.