The key to understanding what you need to consume every day is based on your basal metabolic rate and your body weight. I’m providing a sample program that’s based on what a 200-pound guy needs to consume every day to lose body fat while maintaining muscle mass while following my Project Inferno.
The good news is that this program, sponsored by Kaged Muscle, also comes with a daily meal plan calculator that will help you convert the baseline daily meal plan that I provide to your specific needs.
The calculator is easy to use: just plug in your data and it will tell you what you need each day. (Scroll down for calculator.) This is based on your age, height, current weight, your level of body fat, and the amount of work you’ll be doing during this 8-week Trainer series. Once you have your daily caloric intake, the program will tell you how many macros you need each week, starting week one with a 40-40-20 ratio. Regardless of how many calories you need to consume each day, you’ll consume 40 percent of your calories from protein, 40 percent from carbs, and 20 percent from dietary fats during week one. This ratio will change at various points throughout the program, so make sure you pay attention to the numbers in the chart and the weekly sample diets provided.
In terms of the daily meal plan, the key is to divide your fraction of daily caloric intake against mine. I’m recommending roughly 3,150 calories a day for the average 200-pound male to start off week one, but if the calculator tells you that you only need 2,800 calories a day, then you’ll multiply all the foods by .9.
Here’s the equation for that: 2,800 / 3,150 = .9. Simply sub in your recommended calories and divide by 3,150 to get your amounts for each food or refer to the output chart below for your conversion factor.
That means if my program recommends 10 ounces of chicken breast for a portion, then you should go with 9 ounces (10 ounces X .09 = 9 ounces). And you should apply this to every food so you stay in balance with the recommended macro ratio for each week. Again, your caloric intake will change week by week to keep your body moving in the right direction, as will your macros from time to time. Pay attention to the changes I make each week to ensure you stay on track.
Here’s one big note: You need to know how to convert grams (as a weight) to ounces. The easiest conversion is that 100 g is equal to 3.5 ounces of a food. This means that if you’re supposed to consume 200 g of chicken breast, then you multiply that by .035 to figure out how many ounces you need. So here’s that equation:
200 grams x .035 ounces per gram = 7 ounces.
You’ll also be given a list of foods to choose from so that you don’t get tired of eating the same foods every day. In addition, you’ll be able to update your personal information to change your caloric needs as your body shifts from week to week, allowing you to make adjustments to your diet. Don’t forget to check your bodyweight and re-enter all of your data at the end of each week for the week ahead.
|Weight: Pounds||Height: Inches||Age: Years|
|Week:||Select a Week|
|Caloric Intake:||0 calories daily|
|Meal Plan Conversion Percentage:||--|
|Daily Protien:||0 calories or 0 grams|
|Daily Carbs:||0 calories or 0 grams|
|Daily Fats:||0 calories or 0 grams|
Here’s more about how you should approach consuming each of the macronutrients on Project Inferno:
Your protein sources should be based on egg whites, whole eggs, chicken breasts, white fish, Micropure Whey Protein Isolate, lean beef (such as flank steak), and Kasein protein. These protein foods provide the amino acids you need to recover and build muscle tissue. They also help boost metabolism when you’re dieting.
My recommendation is that you emphasize white and brown rice, cream of brown rice, oats, potatoes, yams, and sweet potatoes. Most of these are slow-digesting forms of carbs that provide energy for longer periods. That’s really important when you’re cutting calories to lose body fat—you want to feel satisfied for as long as possible. These carb sources also help replace muscle glycogen that you’re burning during your workouts.
Your dietary fats will primarily consist of coconut oil, natural peanut butter, macadamia oil, and avocados. You’ll also get in some fats from your lean protein sources, such as egg yolks and lean beef. Consuming dietary fats — both healthy and saturated — is important when you’re on a fat-loss program. These provide the building blocks for crucial hormones such as testosterone, which can otherwise drop when you cut calories and increase training. Dietary fats also provide satiety and support the retention and building or maintenance of muscle tissue while you’re losing body fat.
VEGETABLES AND FRUITS
You’ll also have a list of fruits and vegetables to choose from. Because this is a fat-loss program, the fruits you’ll consume will mostly be low-calorie berries for their antioxidant benefits—I recommend blueberries, raspberries, and strawberries. For vegetables, you’ll emphasize low-calorie, high-fiber ones such as Brussels sprouts, asparagus, broccoli, cauliflower, green beans, and spinach. Fiber helps you process other foods, provides satiety, and keeps your system working regularly.
Don’t forget to get in plenty of water every day. This is crucial when you’re training hard and dieting to lose body fat. Note that the first thing you do each morning is take in 500ml of water when you awake. Drink plenty of fluids every day. Emphasize water, but don’t forget that you can also consume low-calorie coffee and tea.
DAILY MEAL PLAN
The main reason people fail on their diet is because they don’t set up a program that’s right for their body and goal. The key to success on Project Inferno is to plug your specs into the calculator each week to keep updating your program. I’m not a big believer in changing up macronutrient ratios.
I think everyone can achieve their initial goals on a 40-40-20 ratio of macros, but we will need to drop carbs just a bit as you get further into the program. You should also feel free to change up your foods from day to day. In fact, you should opt for a broader spectrum of nutrients from healthy foods—that’s why I’ve included a list of my go-to dieting foods for you to refer to. Just make sure each of your substitutions fits the specs of my program.
This level of calories and this ratio of macros will help keep your brain functioning during the day while you’re losing body fat and training with intensity. It’s not going to be easy, but if you follow my program, I guarantee you the fat-loss results you’re seeking.
Next, you need to check out my overview on the supplements I recommend you take on Project Inferno. They’ll help fuel your energy, weight loss and, even support building muscle while you’re dieting.
Fouad Abiad's Inferno 8-Week Fat Loss Trainer is designed for serious athletes and provides insider tips about the preferred programs of top professional athletes. The diet, training, and supplement suggestions are intended to be modified by people to meet their individual needs. For instance, your calorie needs may differ or you may need to modify the suggested exercises to accommodate an old injury. Regarding supplement usage, remember that these extraordinary athletes may have nutrient needs that exceed the average person. Always read and follow the directions for use on any supplement. Please contact a healthcare professional if you have any questions about your own health or the suitability of a sample program.