Everyone knows that guy who can eat mcdonalds day after day and never gain an ounce of fat over their rippling six pack, right? These people won the genetic lottery because when it comes to weight loss(and gain), genetics is 100% of the equation. Now for the rest of us who aren’t blessed with fast-food proof bodies, proper nutrition is the single most important factor in our quest to get fit. Here’s a graphic that details the basic meal breakdown Jim will follow…
Jim’s plan is centered around the idea that it’s more beneficial to break away from the traditional meals of breakfast, lunch, and dinner and instead eat between 5 and 7 equally portioned meals throughout the course of a day. Eating more frequently and consuming smaller portions at each meal will cause our body’s metabolism to work more often, thus increasing it’s overall efficiency. A more efficient and faster metabolism means that your body will automatically burn more calories than it normally does… which means you’ll be able to lose weight with less work.
The key to this is that your metabolism determines your resting metabolic rate(RMR). Your RMR can be simply defined as the number of calories your body will burn throughout the course of a normal day(not including exercise). To roughly calculate your own RMR you multiply your current weight by 10 and then add %20 of that total to this amount. For example, if I weigh 200lbs, my RMR would be 2400 — meaning that my body naturally burns around 2400 calories a day from normal activities(excluding exercise).
So how does knowing our metabolic rate actually help you lose fat? In order to burn fat, you must be in a caloric deficit, meaning you must consume less calories than your RMR. If you can achieve a caloric deficit of 500 calories a day, you’d be in deficit of 3500 calories after a week, which is roughly equivalent to 1lb of fat. So to keep it simple, if you can be under your RMR by 500 calories a day, then you will lose 1lb of fat a week.
Keep in mind that your caloric deficit includes not only the difference between calories consumed and your RMR but also any calories burned through exercise. If you eat 500 calories under your RMR a day and supplement that with an additional 500 calories being burned off through exercise, youre at an effective caloric deficit of 1000 calories a day — which means you’ll be losing around 2lbs of fat a week!
So now you know that you have to eat 6 or 7 meals a day but what exactly does a sample meal look like?
As you can see there are 7 evenly spaced out meals a day consisting of Protein, Fat, Complex Carbs, and Veggies. Now not all proteins, fats, and veggies are acceptable for a diet plan. Here’s the list of foods that Jim is being limited too:
Lean Proteins(part of every meal):
-Turkey(ground turkey, turkey cutlets, turkey sausage, turkey bacon, turkey pepperoni etc.)
-Boneless/Skinless Chicken breast
-Lean Ground Beef(93% lean or higher)
-Lean Cuts of Beef(Top Round)
-Whey Protein Powder
Complex Carbs(part of morning meals and pre/post workout meals):
-Whole Wheat Breads(first ingredient must be 100% whole wheat flour)
-Whole Wheat Pasta
Fats(part of afternoon and night time meals)
- Natural Peanut butter
- Fish Oil
- Olive Oil
Veggies and Fruits
You’ll be fine eating nearly as much as you want of veggies… avoiding only starchy vegetables like corn and white potatoes. Almost all fruits are acceptable as well, although in more moderation than vegetables because of their sugar contents.
So now that you have the template and the foods to fill in the template you can see that it is really just simple math(calories in vs. calories out) that determines whether or not youre gonna lose weight.