How to Create a Diet Plan for Muscle Growth & Fat Loss

HOW EFFECTIVE IS EXERCISE FOR WEIGHT LOSS?
• How Effective is Exerc...
HOW TO INDIVIDUALISE PROTEIN INTAKE FOR MUSCLE GROWTH
• How to Individualise P...
TIMESTAMPS
00:00 Calories
03:49 Macronutrients
10:25 Food Tracking
12:10 Diet Strategies
18:27 Bodyweight Tracking
19:15 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/23679...
pubmed.ncbi.nlm.nih.gov/21558...
pubmed.ncbi.nlm.nih.gov/33300...
pubmed.ncbi.nlm.nih.gov/31247...
pubmed.ncbi.nlm.nih.gov/7498104/
pubmed.ncbi.nlm.nih.gov/37169...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
COURSES
www.flowhighperformance.com/c...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance

[@johnhawthorne6763]

Brilliant. Straightforward and detailed without being overly preachy. Thank you for an excellent overview.

[@FlowHighPerformance1]

no problem 👍

[@evanhughes9576]

This is the only fitness information channel anyone needs.

[@MISSMOTA-]

been working out since 2016.. thanks for teaching me 'Satiety' you learn something new everyday!

[@FlowHighPerformance1]

no problem 👍

[@sixadamra]

Subbed after the algorithm blessed me with this. I got a huge amount of value out of your hypertrophy program building video, and now this video. Thanks!

[@FlowHighPerformance1]

glad to hear it 👍

[@johnappleseed9960]

Thank you so much for your videos. First one I ever watched I was shocked on how well it was made. I have watched quite a few of them in the past days and have to say they are really in depth and you do a great job at explaining, siting sources and simplifying points. Honestly don’t think there is any better KZbin channel out there when it comes to stuff like this. Keep up the good work!

[@FlowHighPerformance1]

Glad you like the videos, welcome to the channel 👍

[@HerculesFit]

Informative and straight to point! 💪

[@funalien01]

Great summary, everything needed to know. Thank you for your videos.

[@FlowHighPerformance1]

no problem 👍

[@scottyg5403]

Excellent video! Over the years I've lost a considerable amount of weight and built a decent amount of muscle. I don't really track my food intake anymore but I have to say when I did it consistently for a while it made a huge difference! I have found a diet that works for me and I enjoy my food. I guess like anything else find what works for you and stick to it! Thank you!

[@TheRealCameron79]

The best videos around. Thank you.

[@FlowHighPerformance1]

no problem

[@curtissjamesd]

My trainer had me track my calories for two weeks, measuring chest, waist, hips and weight daily before he established a calorie target for me.

[@ilyashulika3538]

Great great video Soo clear!!!

[@FlowHighPerformance1]

Glad it was helpful 👍

[@leopartida2184]

Awesome video as always!

[@FlowHighPerformance1]

glad to hear it 👍

[@leopartida2184]

@@FlowHighPerformance1 I was wondering if you could cover sodium intake in a future video! I've always struggled to understand if I need to cut sodium intake at 2300mg, and how that varies with exercise. Have a great day!

[@RohitRoy-pq7kt]

good guide.

[@diamondhunter8950]

Keep it up 💪🏻❤

[@FlowHighPerformance1]

will do

[@Fitandover40]

Loving the channel! What about a video on water sports (surfing mainly) training and conditioning for performance? There is very little out there. Thanks!

[@FlowHighPerformance1]

good suggestion. I dont have much knowledge about these sports, but I may eventually make a video on this topic 👍

[@Fitandover40]

@@FlowHighPerformance1 cool!, yeah I don't think many have any knowledge on them thats why I thought it may be a good idea, thanks!

[@MrJmase1]

Great video as always - just wanted to comment on one thing. In the 'Meal Timing & Frequency' section, I would've liked some discussion on how well the body is able to absorb varying levels of macro nutrients. e.g. Discussing the difference between the following protein intakes throughout the day: - 5 intakes of 25g - 3 intakes of 42g - 2 intakes of 63g - etc It's common for people to cram a high % of their daily intake of a particular type of food or macro into one or two meals, which can reduce the body's ability to efficiently process them.

[@FlowHighPerformance1]

glad you enjoyed the video. You might like to watch this video on protein frequency kzbin.info/www/bejne/oJmphZuVhZ2Xm6M

[@sacrosanct1099]

Hello sir. You're doing an amazing work. Much appreciated. Could you please create a Programming video for Golfers? It would really help me and a lot of others. If not possible, please let me know what key areas to focus on like speed, maximum strength, etc. Thank you.

[@FlowHighPerformance1]

unlikely, but maybe at some point in the future

[@renev6919]

Great video. I dont know if my body is very unusual to carbs and fat, but in my case i feel its the opposite way. If im eating carbs i get more hungry and my body doesnt tell me any saturation so that im always hungry. Since ive changed to a extrem low carb and high fat diet, my hunger is gone and im saturated the first time ever. ive lost roughly 24 kg in 7 months and im now at roughly 17,5 % bodyfat from around 27% bodyfat 7 months ago. And the carbs i used were not the "bad ones" like sugars or something like this. But i have to say that i cut sugar almost completely out of my diet now

[@FlowHighPerformance1]

Very interesting. Sounds like it is working for you so I would say to keep it up 👍

[@nicksun1692]

Good videos. Thanks for the great work. However there is something I find confusing. According to the Minimum intake of each nutrients per day (3g carb, 1.5g protein, 0.5g fat per kg/day), I'm taking myself (111kg of body weight) as an example, that makes 333g carb, 166.5g protein and 55.5g fat per day, which is 2497.5 calories per day. And that is the minimum. It seems to be quite high already. Can I still make deficit to lose weight/fat under such diet? Should I add the consumption in daily exercise into this equation?

[@FlowHighPerformance1]

at 111kg, I am assuming your body fat is relatively high? If so, you can reduce these minimums by a little bit. Also as you lose weight, the macronutrients amounts will reduce. If you are lean at 111kg, 2,500cal will be a decent deficit anyway 👍

[@nicksun1692]

​@@FlowHighPerformance1 Thanks for your reply. I do face the problem of obesity and it's starting to affect me in my life. Therefore I'm trying to lose some weight. I have actually gone through some videos and I like your style of showing some scientific support clearly. Thanks for the good work. However, I still cannot determine how many calories I should eat per day. I just saw the other video of yours concerning macro nutrients, it also gives an approximate recommendation (3g carb, 1.3g protein and 0.5g fat /kg/day). This still gives 2400 calories a day. Can I assume that is how much some does resilience training (RT) 4x / week should eat a day just like given in the paper? How much should I eat if not given RT?

[@sumi1996mishra]

A small doubt regarding protein intake based on per kg weight. Is there an upper limit? Does it apply the same way for someone who is oversight? For example 125kg. Would be really helpful if you could clear that up. I've always had that doubt. Thanks in advance.

[@FlowHighPerformance1]

Good question. No, it is mostly based on lean mass rather than total bodyweight. We just use grams / kg because it is more convenient. Check out the video linked in the description for more info on how to individualise protein intake 👍

[@glennvandierendonck3771]

bruh, yesterday I made a blueprint for my cutting Diet :D :D y'all got camera's in my home?

[@FlowHighPerformance1]

🤣

[@unicorn1655]

Unrelated Question: If I don't experience DOMS anymore, how do I know when I can train again? My back, biceps quads and glutes barely get sore if at all. Does that mean I can train every day?

[@FlowHighPerformance1]

These videos should help kzbin.info/www/bejne/pImVgqehjslnaNE kzbin.info/www/bejne/p4bbgquiesh7pbs

[@taylorharms1869]

I noticed you recommended a maximumweight gain rate of 0.5% per week, or 2% a month. That seems rather high. Did you mean to say month instead?

[@FlowHighPerformance1]

This is the MAXIMUM rate of gain per week. This might be more appropriate for newer lifters who have greater growth potential, while more advanced lifters might want to opt for a slightly slower rate of gain 👍

[@THEKING808]

does this mean i should focus on macronutrients AND calories to build muscle ? ( not only macronutrients )

[@FlowHighPerformance1]

Training is #1 priority for building muscle. #2 is getting a decent amount of protein and not staying too lean for too long (

[@ALALI14]

Should I eat back my burned calories from exercise?

[@FlowHighPerformance1]

depends if you are trying to eat in a deficit, surplus or maintenance

[@xclusive2168]

Ive been losing 3lbs for three weeks so far am i still losing water weight? Im 5 11 191lbs rn and eating around 2700 calories with high protein diet

[@FlowHighPerformance1]

If you continue, you will eventually be losing body fat

[@dodge_r_r7894]

How I'm I only finding this channel now?

[@FlowHighPerformance1]

🤷

[@mohammedashif4765]

Hello sir i have question im 115 lbs male im eating 1300 calories and i have flat belly i dont wanna lose more than this. Next month I'll go vacation and eat whatever i want. after the vacation i can stick to my normal 1300 calorie diet. if i gained 10 or 20 lbs of weight in the vacation can i get my current body after the vacation (i dont care about muscles)

[@FlowHighPerformance1]

yes, you can definitely lose the weight you have gained

[@mohammedashif4765]

Thanks for your reply. Then Why most people reducing their calories gradually ?

[@vladislavshevchenko634]

I noticed that after a cut i started gaining about 1 kg per week, but it all looked like muscles, i barely added any fat until week 4 of bulking, where it became visible that i started gaining fat

[@FlowHighPerformance1]

I think this is more to do with 'filling out' lost glycogen & water. Bodybuilders often increase food intake 1-3 weeks before a contest to take advantage of this fullness effect

[@vladislavshevchenko634]

@@FlowHighPerformance1 i guess so but my body weight exploded at maintenance while didn't seem to have any impact on fat amount for the first 3 weeks

[@exceptional3602]

You stated that you should not losing more than 1% of BW 1st how to determine body fat and 2nd how to know the calorie intake for not losing 1% of body fat What range for calories deficit for not losing more than 1% body fact per week

[@FlowHighPerformance1]

1% body WEIGHT / week, not body FAT

[@lilacvioletpurple]

My calorie deficit calculation resulted in 600 calories/day 💀💀💀 My bmi is normal, but my body fat percentage reading says OVER, and I can see it in my body, especially the midsection and arms, but 600!!!! I don't know if I can maintain that deficit for 2 months.

[@FlowHighPerformance1]

That seems very low, and probably not sustainable. probably better to see roughly how many calories you are eating now, and cut it by 100-200. Then track bodyweight for a few weeks and see how it changes. If it isnt going down much, cut calories by another 100-200.

[@wishdoom]

meal timing. high frequency = more insulin sensitivity (which causes body to store more fat)

[@FlowHighPerformance1]

I believe this theory doesn't really make sense in reality when total daily calorie intake is equated

[@jessreinhardt4408]

I think you meant insulin resistance. Insulin sensitivity is a good thing. Additionally, insulin resistance may affect hunger and, therefore the amount of energy ingested, but has little effect on body weight when calories are equated.

[@genautelevishn5999]

skyr skyr skyr eggs cheese kiwis/blueberries eat fatty fish or organs on the weekends

[@MathiasMartinWR]

Just eat steak and eggs. Couldn't be simpler.

[@totallyraw1313]

I prefer steak and potatoes with caramelised onion 😋

[@Blinkers2007GameDev]

Completely agree. Steak and eggs for fat loss steak eggs and peanut butter for muscle gain

[@DanRichter]

Okay, I get it, you think steak and eggs are the end-all for bulking up. But honestly, that's pretty outdated thinking. It's like, haven't you heard of vegetables or whole grains? Or are you just ignoring them on purpose? Eating that much cholesterol is like giving your arteries a one-way ticket to Clogsville, population: you. And sure, maybe you've read a blog post or two and think you've got it all figured out, but let's be real, you're missing out on a whole world of nutrients. It’s not just about protein, you know. You've gotta mix it up. Think about it - would you do the same workout every day and expect to become Mr. Universe? No, you wouldn't. So why treat your diet with less respect than your dumbbell? Let's not kid ourselves; we all know that balance is key, in the gym and on the plate. So before you go preaching about the 'perfect diet,' maybe take a second look at that food pyramid, buddy.

[@christianwolthuis1285]

​@@DanRichteryou okay dude?

[@Sami-eg8vy]

​@@DanRichter u good he's making a joke?