Every year we hear this question countless times: "What do I have to eat to lose fat so that I'm in shape this summer ?!". A very justified question, of course, because everyone knows the saying 'abs are made in the kitchen'. You can still train so hard, but without the right feeding schedule you will not get that famous six pack visible. That is why we have decided to lend you a hand with an example diet plan for fat loss with which you can achieve impressive results in just 10 weeks!
One size does NOT fit all!
An important advance notice: we try to align this diet to the widest possible group so that many people can benefit from it. That said, everyone is different and that makes preparing a ready-made nutrition plan that works very difficult for everyone. So you have to take into account not only someone's body weight, but also the fat percentage. This fat percentage not only determines how much fat you have, but also gives an estimate of your muscle mass, and lets you want to keep that!
Furthermore, there are countless factors that can cause you to eat more or less. For example, your metabolism may be a little faster or slower by nature, you train more often or less often, your activity during the day plays a huge role or your insulin sensitivity is not what it should be, which means that you should actually consume fewer carbohydrates. This is just the tip of the veil, so keep in mind that this feeding schedule is not your final destination, but a good starting point that you can adjust depending on your progression.
Below we will outline a profile for who this diet is made, along with the variation options that we will also describe later in the diagram.
Meet Mr. XXL
The feeding schedule is tailored to the needs of Mr. XXL. Mr. XXL has been bulging this winter and currently weighs 90 pounds with a fat percentage of 15%. He would like to reduce this to a fat percentage around 10% so that he sees a bit more definition and of course the most important thing: his six-pack comes out well. In addition, Mr. XXL it is important that his strength and muscle mass are well preserved, because of course he has not paid so much attention to building muscle mass during the winter.
Mr. XXL has a moderately active lifestyle. He still studies 3 days a week and the other 2 days he does an internship at XXL Nutrition. Despite the fact that he sits a lot, he cycles everywhere, so that gives him around 30 to 40 minutes of cardio a day. Finally Mr. XXL currently 4 times a week with a split schedule. He always goes to work out around 19 p.m. after dinner. With this we will take into account his feeding schedule. He likes to eat 00 meals a day, with a separate addition after his training. That way he can also train at a different time and still have the same nutrients with him.
Hey, I don't recognize myself in Mr. XXL!
As we said at the start, everyone's situation is different and therefore it can happen that you totally do not recognize yourself in Mr.'s situation. XXL. For that reason we also give you 2 other nutrition plans.
One is from Mr. XXL Junior, the smaller brother of Mr. XXL. It weighs 80 kilos and also has a fat percentage of 15%. This schedule can also be used when you are over 80 pounds, but exercise less than Mr. XXL. For example when you do everything by car or train less often per week.
Then we have the big brother, Mr. XXL Senior. It weighs 100 kilos, also based on 15% body fat. This schedule is meant for the bigger boys, but just as well for the lighter boys who are much more active. For example when you have intensive work on construction or in a warehouse, so you can safely take 10.000 steps a day.
With these three schemes we try to lay a good foundation for most men.
The structure of the schedule
Time for the final piece of dry theory before we go to the 'good stuff'. We discuss here the structure of the diet plan. Because we want to keep the schedule as accessible as possible, no crazy frills are involved such as a ketogenic diet, intermittent fasting, carb backloading or the complete exclusion of certain food groups. So do you respond better to extremely low carb or do you not tolerate lactose? Great, but make these changes to the schedule yourself.
Below you will find the most important starting points for the feeding schedule:
Training experience [0-2 years of experience]
The XXL brothers have been training for a while, but are not yet seasoned bodybuilders. Extreme measures are therefore not necessary.
Calorie intake [-20%]
With the training experience and goals of the XXL brothers, a calorie deficit of 20% is a good starting point. This should ensure a fairly rapid loss of fat, without all muscle mass disappearing just as hard.
Protein intake [2 g / kg body weight]
The protein intake is based on the scientifically substantiated 1,8 grams per kilo of body weight. For the sake of convenience we will round this to 2 grams per kilo of body weight because we are probably going to be slightly higher.
Fat intake [0,8 g / kg body weight]
We don't want fats to be too high, but not too low either. With 0,8 grams per kilo of body weight you should be able to get enough good fats for both your health and your physical result.
Carbohydrate intake [Remnant]
What remains of calories will be allocated to carbohydrates. The spread of this is kept as even as possible during the day.
Vitamins & minerals [Enough!]
Health should never be of secondary importance, so we will keep the diet as healthy as possible in addition to being as effective as possible!
Good, the preparations are finished, time for the feeding schedule!
Mr.'s feeding schedule XXL [90 kg, 15% body fat]
Yes, let's get started! As we said, Mr. XXL 90 kilos and he has 15% body fat. Together with his lifestyle that gives him an average maintenance level of 2813 kilocalories per day. With that amount he would therefore remain exactly on weight.
On this we calculate the calorie deficit and the macros as mentioned above.
Protein: 180 grams (32%)
Carbohydrates: 221 grams (39%)
Fats: 72 grams (29%)
With these values in mind, we continue to the diet plan! (You can also find this in PDF format at the bottom of the article so that you can download and print it!)
|Breakfast||Whey Delicious, 30 grams||120||24||2||2|
|Perfect Oats, 50 grams||195||8||33||3|
|Natural peanut butter, 25 grams||150||6||6||13|
For breakfast we combine convenience with nutritional value. Mix the ingredients with water in a shake cup and you can easily drink the shake. Do you like something more solid food? Then reduce the amount of water and heat the oats and peanut butter briefly in the microwave, then add the Whey and eat it like a paste. If you have a Whey taste where the peanut butter does not taste good, you can also take an equally large amount of dry roasted nuts in addition to your shake.
|Lunch||Lean ground beef (10% fat), 125 grams||219||25||0||13|
|Basmati rice, 50 grams uncooked||183||4||40||0|
|Green beans, 200 grams||62||4||14||0|
|Coconut oil, 5 grams||45||0||0||5|
The lunch consists of a full-fledged meal that can be perfectly prepared for several days. You are flexible with the vegetables, so feel free to alternate with this. Don't be afraid to add some flavor, for example with our Light Sauce!
|Supper||Chicken fillet, 125 grams||149||27||0||4|
|Sweet potato, 250 grams||215||4||50||0|
|Avocado, 50 grams||80||1||4||7|
|Broccoli, 200 grams||68||6||13||1|
|Coconut oil, 5 grams||45||0||0||5|
Just like lunch, dinner is a fairly flexible meal. You can vary yourself with the vegetables you eat and you can also alternate the chicken fillet with white fish or tartar. Even slightly fatter meat is allowed here, but then do not include the avocado. Also try to eat fatter fish such as salmon for the Omega-3 fatty acids once or twice a week!
|Before bedtime||Low-fat cottage cheese, 250 grams||125||22||9||1|
|Night Protein, 20 grams||73||18||0||0|
|Blueberries, 100 grams||57||1||14||0|
|Dry roasted walnuts, 25 grams||164||4||3||16|
You take the last meal about an hour before going to sleep. Here you combine low-fat quark with Night Protein, so that it fills well and still tastes great. You simply stir in the (frozen) fruit and nuts and you have a delicious dessert at the end of the day!
|Post workout shake||Whey Hydrolyzate, 30 grams||111||27||0||0|
You take the shake immediately after your training or as soon as you get home from training. The goal here is to get your proteins quickly, along with some carbohydrates and potassium, which the banana is rich in! If you prefer everything in one shake, you can also choose 30 grams DextroJuice Pro of Waxy Maize by mixing your Whey Hydrolyzate shake. You can take this shake and banana at any time on rest days or even skip it completely to be slightly lower in your calories on those days.
As you can see, with this feeding schedule we come up with our pre-prepared macros almost perfectly. Finally, the finishing touch: supplements that support your diet well!
|Fat killer||2 capsules with breakfast, 2 capsules in the afternoon.|
|Pre workout booster||Approx. One dose 30 minutes before training. Pay attention to what time you take it, taking it too late in the evening can get in your way. Take a stimulant-free pre workout such as this Pump'd Up of Xtreme Pump.|
|Essential Amino Stack / BCAA Powder||One dose during training.|
|Multivit||1 tablet per day.|
|Vitamin D3 1000IU of 3000IU||Depending on how much you get into the sun daily, you take 1000-3000 per day.|
|Omega-3 Ultra Pure||2 soft gels per day. On days when you eat oily fish such as salmon, you can skip it.|
Mr.'s feeding schedule XXL Junior [80 kg, 15% body fat] (or heavier and very inactive)
Mr.'s schedule XXL Junior is calculated for someone who weighs 80 kilos or weighs more than 80 kilos but has a very low activity level. You can download this diagram as a PDF file at the bottom of the article.
Mr.'s feeding schedule XXL [100 kg, 15% body fat] (or lighter and very active)
Mr.'s schedule XXL Senior is calculated for someone who weighs 100 kilos, or weighs less than 100 kilos, but who moves a lot during the day. You can download this diagram as a PDF file at the bottom of the article.
Foods in the spotlight
There is a chance that you have come across products in the diet plan that you have not had before in your diet plan or that you ask yourself why it is in it. To answer most questions about this, we have highlighted a number of foods for you, including why they are so good for you!
We recommend that you bake most food in coconut oil. You may ask yourself why, because you have always been informed that sunflower oil or olive oil is perfect for this. The main reason is that coconut oil consists almost entirely of saturated fats. That may sound like a bad thing, but coconut oil consists of the good variant of saturated fats. In addition, these fats are very resistant to heat, which means that no harmful substances form during baking. This is one of the biggest problems with vegetable oils such as sunflower oil. These are not well resistant to heat, which means that oxidation quickly takes place and harmful radicals are formed.
The orange version of the potato that is so famous in our country. In fairness, these products do not even resemble each other in terms of taste, but the sweet potato will probably surprise you positively! Sweet potatoes consist almost entirely of complex carbohydrates and are rich in vitamins. In fact, the orange color it has is mainly due to the large amount of Vitamin A and beta-carotene, just like with carrots!
Many people see avocado a bit as a silly food, because yes, what do you actually have to do with it? The reality is that it is a great nutritious product with lots of fiber and unsaturated fats. If you have an avocado that is well ripe (not hard as a rock!), It has a delicious creamy texture that fits perfectly with your chicken, sweet potato and vegetables!
A great kind of fruit that particularly stands out in the amount of antioxidants. For example, blueberries have an ORAC value, a measure of how many antioxidants a product contains, of more than 13,000!
Time to go to the supermarket!
That was it: the nutritional schedule with which you can have a six-pack for the summer in 10 weeks! It is of course important that you follow everything down to the last detail, that you do not drink yourself an accident at the weekend and that you train hard. But if all this is in order, nothing can stop you anymore and you will be ready to shine on the beach this summer! So what are you waiting for? Quickly to the supermarket and start!
Download the schedules here!