Holiday Diet Plan

So the holiday season is going to be starting soon with Halloween and all that chocolate. This is the hardest time to try to keep to a diet and most guys will just use it as a bulking season. However, we all tend to go to hard and put on more body fat than we plan. So, this holiday season, I am not going to tell you to not eat the holiday food. I am not even going to tell you to go on a diet. I want you to enjoy the holidays. You can still eat the foods you enjoy and have fun. You will just be changing the times that you will be eating that food. Follow this:

Step 1: Protein
Protein: Minimum protein is .85-1g per lb of bodyweight per day


Step 2:  16/8 Intermittent Fasting : Fast for 16 hours, 8 hour eating window

For Intermittent Fasting you will be fasting most of the day, preferably when you are sleeping. Doing this will help keep the fat off you and might even allow you to cut up as well. 

Example:

16/8: Fast for 16 hours, 8 hour eating window

This typically means stop eating @ 8 pm the previous night, skip breakfast the next day and your first meal @ noon. Then you can eat between noon-8pm.

Whenever you plan to break your fast, do it at the same time everyday so that your hormones get use to eating then. That way your body gets use to it. After you are use to it, you will find that you won't be hungry until the time you are set to eat.

Step 3: Macro Cycling

This is the part where you change the time you can eat certain foods. 

When you are not working out you should eat the anytime meal. It is low carb, high protein and fat.

For up to 2 hours after your workout you will eat carbs with the Post Workout Meal example. During the holiday season you can cheat a little more. When you eat the carbs post workout you can eat anything you were planning to eat for the holiday season (cookies, pie, cake, etc...). This way you can still enjoy the season.


So to recap: Most of the time you will be eating low carb and then post workout you eat your carbs.

You will be putting on more muscle because of the calories, but you might be surprised that you lose body fat on this plan as well.

After the holiday season is done, you can hit me up @ 858-605-6560, and I will give you custom macros and calories to hit your goals with this plan.