Diet to lose maintain and fat muscle

Click to share on Pinterest Opens in new window When it comes to losing fat to look good, people tend to go to extremes.

All winter long you have tried to bulk and pack on the muscle up. While this is all good, you may finish up with some undesired body fat. So, you decide to either not eat much, eat little too, avoid certain foods like the plague, and finish up miserable with less muscle than you had from the start. This does not have to happen. In order to retain muscle while shedding body fatyou need to have a sustainable approach, not an extreme one. If you have an adjustable approach, depending on your goals at the right time, you will stay within your fighting weight always, and be able to gain some muscle mass.

laying out a sample meal plan

Before, consider the following critical tips: You need to eat enough food to fuel your body. I am a huge fan of intermittent fasting IF. There are many benefits to IF that can help you reach your goals. Just be aware that cutting many calories from your diet can lower you metabolism too, leaving you primed and hungry to regain the fat that you lost.

You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body. You need to eat better food. Piggybacking off 1, you shall not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you shall lose weight, this will not stick long-term however.

As Josh Hillis Says, on Monday co-author of Fat Loss Happens, weight loss shall be determined by the quantity of the food you eat, but body composition fat and muscle shall be determined by your food quality.

This will permit you to explore your pallet. You have to let yourself indulge once in a while for your sanity and also to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch. Each day Make sure to get a wide variety of foods in. This is a guide to help an array is got by you of macronutrients protein, carbs, micronutrients and fats vitamins, minerals, each day phytonutrients in. Try and include at least one to two servings from each of the following food categories.

Meat and other protein-rich foods, including eggs and protein powder. Fat-rich foods, such as seeds and nuts, butter, olive oil, extra-virgin coconut oil, fatty fish, and avocadoes. Fibrous vegetables, this means ANY vegetables. Corn does not count. Starchy foods, sprouted grain pastas and breads, rice, beans and potatoes. Milk and other dairy products that includes yogurt and cheese.

Try and buy organic dairy products. Fresh fruit. Here is what I do to begin people on a base meal plan off. A week If you work out 2 hours, multiply the physical body weight you want to reach say you weigh and want to weighby 12 calories. A week If you work out 3 hours, multiply your target weight by 13 calories.

a week

If you work out hours, multiply your target bodyweight by 15 calories. NOTE: If you are in a muscle-building phase, simply increase calories to calories times the bodyweight you want to get up to. Another rule to follow is the protein rule. Men should aim for 1g of protein per pound of their target bodyweight, and women should aim for. Sample Meal Plan Here is an example meal plan for a male that works out about hours a week, weighs lbs.

Keep in mind that there is no perfect calculator to figure out how many calories you need. This is a guide simply. The best way to figure out how much you need to eat is to keep a journal and adapt where needed.


134 thoughts on “Diet to lose maintain and fat muscle

  1. Okay girl. That brown rice noodle stir fry and the pasta dishes you showed around 2:30 look like heaven 🤤😍 can you please share the recipes or add them to a video x

  2. You should do a video on the different protein bowls / smoothies u like

  3. Where can I find the recipes for these delicious looking meals and desserts?

    1. Mikino Kumagai I actually have a recipe Ebook coming out tomorrow with all of the recipes inside! Xx

  4. I discovered your channel yesterday and I am obsessed. Your videos are actually really helpful which is not very often the case on youtube. You look like you could be a Victorias Secret Model btw ❤️

  5. Meanwhile a bitch ova here is trying to gain weight 😂😫 I cry (ps I love your accent)
    Also id be so greatful if you subbbed to me😽

  6. Careful locking out your knees on the leg press😫. Youll really feel it later on. You can damage your knees. Great video 🙂

  7. Can you share the recipe for the protein balls? I’m just like you… can’t finish my day without a treat.

    1. yes definitely!! Will have a video on them going up in the next few says xx

  8. I always thought dieting is expensive and healthy food costs a lot. Little did I know. I got my diet plan from NextLevelDiet and I was able to select foods that fit my budget.

  9. If you want to lose weight, just do the same thing I did. Visit website called *Next Level Diet* and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!I worked ou

  10. How much protein do you aim to get in in a day? and how often do you train a week?

  11. Do you have like your weekly monthly work out routine? Im just wondering how to space stuff out. I can never get my head around that stuff lol

    1. Sure do girl! I will link the video where I explain it all here xx

  12. This is so helpful! Also congratulations on 7k Subscribers! Could you do a video on ways to stop binge eating and some of your favorite healthy snacks that are high in protein?

    1. Calista Renee thanks so much girl! I do actually have a video all about my top 10 tips to stop binge eating that I uploaded a few weeks ago!
      And I will 100% film some high protein snacks! Was thinking of doing a snack video soon so that works perfect 😉

  13. Do you still binge? I can’t control myself lately…
    You’re beautiful btw 💕

    1. Sophie Jayne It has actually become a problem because I started doing it every oder day.. I already talked about it with my mother and my boyfriend but it didn’t really help, I lasted maybe a week without doing it and then I started again.. so I decided to take an appointment with a psychologist, really hope it helps.. thank you so much for sharing your story ❣️

    2. Marijana Malic I do every now again, yes. Sometimes I go through bad stages were it will be a few times a week, and good stages where I won’t for a month.
      I really suggest talking to someone about it, whether that’s a family member or a professional if it’s becoming a recurring problem 💛 Xx

  14. Girl!!! Could not relate more!! 🥰😂😂 you gained a subscriber in the first couple sec of the start of your video !

  15. I always think of food 24/7 and Ive been obsessed with counting calories since the year started. I dont know what to do anymore and it kind of frustrates me😣 so now all I do is limit my carbs (I am vegan) to once a day.. I need help

    1. Jeanniel Chan I can 100% relate to thinking about food 24/7 girl, and it is still something I struggle with now! My best advice would to not limit anything (including carbs) and try your best to just eat when you are hungry, and eat the foods that make you feel full and satiated. For me that’s things like curries with brown rice, buckwheat pastas, quinoa salads, etc… Try not to put any limitations on your diet, at least now to get your mind of that obsessive state. Being vegan you get most of your energy from carbs, so remember not to be scared of them!
      Hope this helps a bit xx

    2. sweetheart, I never offer my services like this, but if you would like to contact me I am a Health Coach (I guide men and women to create sustainable behaviour changes, improve health and work through emotional eating problems), I would love to offer you my service if you are interested. My e-mail is [email protected] please do contact me with the e-mail subject health coaching, I am here for you!

  16. Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  17. u sound sweet but your shirt bothers way too much so i am gonna click out after 1 min..

  18. i just ordered all the ingredients to make your healthy cookie dough recipe!! so pumped

    1. Adrienne Hill oooo yess!! Genuinely so excited haha I could go for some rn xx

  19. Love this! Especially the workout! What lipstick are you wearing ♥️♥️?? Its so pretty 😍

  20. I don’t have any muscles but I’m pretty strong but also I’m very fat so if I lose the fat will I get weaker?

    1. If you’re strong you have muscle it’s just hiding behind a layer of fat. I would suggest higher cardio exercises but also keeping some weights in your routine to maintain any muscle you do have

  21. Only diet from website NextLevelDiet works for me. After one month I lost 10kg. Now I finally have six pack 😀

  22. What do you have on your lips in the beginning I LOVE IT! 😍

    1. Auckland from Mellow Cosmetics! Its literally all I wear now haha xx

  23. Good work girl!!! These exercises are killer & amazing for growing your lower body! Just make sure you keep your chin tucked and eyes facing forwards when doing hip thrusts xx

  24. How did you start doing all this? Where did you start? How did you figure out those recipes and learn about nutrition? Those are the questions that always go through my head when watching these videos.

  25. Your hair is so nice! Can you do a skincare and haircare routine? 👌

    1. EmmaIsBehindYou most definitely!! Will try and have those up as soon as possible xx

  26. I really enjoy your videos😅 You was in my youtube startpage and now i can‘t stop watching your videos🤭😂 And I think I have some new Legday inspiration 😁👆🏼 I‘m from Germany btw 🙋🏼‍♀️

  27. *Next Level Diet* really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet

    1. Thank you, I took the plan. Im sensation much healthier now.

  28. I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didnt lose that much, I could say this thing really works and its definitely worth trying

  29. Cant i just lose fat with homework out without going to gym and use weight?

  30. Sophie when is that hair routine video coming up? Weve been waiting 😁

    1. paj 1492 super super soon! I’m away this week so I’ll try my best to get it filmed and uploaded end of next week-ish! Xx

  31. I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack 😀

  32. 0:19 beautiful beautiful beautiful

    XoXo 💐 ✨💚

  33. Can’t really see it fully in the shot but I think the rope thing you used is a trx

  34. Yes queen im so happy your still so motivated and really finding whats works for you x

  35. I’m just starting at the gym n this helped!! I would love to see a full body/general gym sesh for some inspo, love you xx

    1. Bethany Teal aw yes girl!! Will definitely get around to filming that! Xx

  36. dont feel bad for the amount of weight you squat love!! we all grow stronger at our own pace 💗💪🏽 loved ur vid😇

  37. LOVE your content!! So glad I stumbled across your channel while starting my youtube! 🙂 best of luck

  38. thanks for this video, i just started going to the gym and i have the exact same goal as you. this helped me so much!

  39. Little tip: dont lock out your knees on the leg press it could lead to knee injury. Just keep a slight bend

    1. Her from on a lot of the exercises is lacking and needs some adjustments really.

  40. wheres your gym top from? im looking for these kinda tops literally everywhere

    1. Annxttx the ones actually just from Cotton On Body! Got it last year though so not sure if they’d still carry it 🙂

  41. I eat healthy but I don’t have time to work out. I’m losing weight but how do I know if I’m losing fat. I want to lose more weight but I can’t seem to lose more weight. Please help lol

    1. Anabelle Cohen maybe you can try trying on clothes that didn’t fit you before! Honestly I find myself not paying attention on what the scale says since muscle weight has more density than the fat one but maybe you can start taking progress pictures or taking your measures! Hope this works 💕

  42. I only believe in NextLevelDiet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack 😀

    1. Sophie Jayne yes this is me too! I find adding some locally sourced backyard chicken eggs in was helpful for me. Really been thinking about adding high quality fish just not sure if I can get past the ethics of it.

    2. @Sophie Jayne I see haha I didnt know. Thanks for replying!

    3. Gabrielle Prentis right now I follow a largely plant based diet, with a lil fish and eggs every now again – just kind of playing around and seeing what my body likes at the moment!

  43. Hello there, have you considered Custokebon Secrets yet? Simply do a search engine search. On there you will discover that a great guidelines about how you can lost a lot of weight. Why not give it a chance? perhaps it is going to work for you too.

  44. I read loads of superb reviews on the internet about how Custokebon Secrets (look on google search engine) will help you lost a ton of weight. Has anybody tested out this popular diet plan?

  45. Does Custokebon Secrets really help to lost crazy amounts of weight? Weve learn numerous good things about this popular lose weight methods.

  46. Just a tip, dont look at the roof when doing hip thrusts,look forward and keep your chin close to your chest

  47. i REALLY want to LOOSE FAT and GAIN MUSCLE. but how do you remember your workout lol? and i am 15 so i can only do at home workouts

    1. Madison Moceri aww haha maybe ask your parents if you can join a gym, if not buy some dumbbells and you can go a long way with them!! ❤️

  48. Hey, It looks like Gamecrook is the only working web site. I cannt believe that there is so many fake web apps on Youtube.

  49. Omg i was just wondering what I should eat to build muscle! I do mostly body weight training so your 5 kg squats are already awesome for me haha
    As always thanks for the video, you are looking more and more comfortable in front of the camera! And your skin looks really bright!

    1. Eury G aw thank you so much gorgeous 💛💛 and haha yes I’m used to only doing body weight squats so I’m starting reeeeal light 😂

  50. can you make a video on how you make your smoothies and what protein do you use

  51. I struggle too with the squats! Like.. I can put 100kg in leg press but no more than 50kg in squats!

  52. My cooworker laughed when I told them I was going to reduce weight with just using Custokebon Secrets, but after I showed these people great effects right after I used it theyre begging me to share with them about it. Of course I wont tell them the detail about this diet plan, haha

  53. how do i eat oatmeal if i dont like it? it tastes like cardboard to me.

    1. For me a whole lot of cinnamon does the trick😂 you could try cooking your oatmeal with banana, which makes it naturally really sweet🌞

  54. Thanks, only that diet benefits me. I change my life by NextLevelDiet.Verify

  55. you, your channel and everything about you is AMAZING! so inspirational. it is mind blowing that you dont have loads thousands of subscribers!!!!!! love your commitment to this channel. TAKE CARE BEAUTIFUL HUMAN BEING<3

    1. Duru Batmaz aw thank you so much! That honestly means the world! 💛💛 xx

  56. I struggle with squats too. You look tall like me. I’m 5’8. How tall are you? I find that having long legs makes squats harder and more awkward to perform

    1. I have longer legs and I counteract weird squat form by taking a wider stance, so my legs are more than shoulder-width apart. I suggest looking up long femur squats. Hope this helps! 🙂

Comments are closed.