Muscle Coach Diet Plans
At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly. Remember when trying to lose fat it is critical to understand your caloric requirements. There are more variables that determine required calorie intake than simply your weight. Often it is better to choose a diet program based on your goal weight rather than your current weight.
Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!
- Under 50kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 50-60kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 60-70kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 70-80kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 80-90kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 90-100kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 100-110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- Over 110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
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Overview of Keto
The Keto diet also known as the Atkins diet is the high protein, high fat and low carb approach to fat loss. The diet was developed by Dr. Atkins in the early 70’s after becoming convinced of the negative effects of excessive carbohydrates on weight gain. Contrary to what you may have heard Atkins did not die from his own diet or from a heart attack, he died from a head injury. While a radical and controversial diet at the time it has since gained an ample supply of scientific, testimonial and anecdotal support for its effectiveness in fat loss. Though the Keto diet still flies in the face of mainstream conventional philosophy on diet that advocates relatively high carbs and low fats, most people involved in fitness have come to know better.
What is the Keto Diet?
The Keto diet is structured around 65% fats, 30% protein and 5% carbs for calories. For most people this will typically mean having less than 25g total carbs. You need to be careful as this allowance of carbs will be mostly used up by eating foods generally thought to contain little to no carbs like nuts, meats and fibrous vegetables. When you give your body practically no carbs you will become depleted of carbohydrates and have none to use as an energy source. Your body will then release ketones and go into a state called ketosis which is where your body begins to use fats for energy.
Fats Vs. Carbs for Fat Loss
Fats
- Slower burning than low GI carbs
- Satisfy hunger better than carbs
- Improve hormone levels
- Improve immune function
- Lower propensity towards being stored as fat
Carbs
- Faster burning energy
- Negligible nutritional benefit beyond energy
- Raise insulin levels more
- Easier for your body to convert to fat storage
Keto Diet Tips
- No cheat days
- Choose healthy fats
- Don’t eat excessive protein
- Always double check nutritional tables
No Cheat Days
Seriously? A cheat day on a Keto diet? There are plenty of satisfying foods that you can eat on a Keto diet without having to break the diet rules. You can even go so far as to have a couple pieces of fried chicken and you will still be within your target level of carbs. Remember there is a definite difference between body health and body transformation. Obviously you will naturally want to eat as much healthy food as possible but remember if it comes down to it you can still actually eat “bad” food and reach your transformation goals.
Choose Healthy Fats
This leads on from the first point. When Keto was first introduced by Atkins there was little no distinguishment between good fats and bad fats. However since the creation of the Keto diet, there has been a significant development in understanding the roles of different types of fats and their effect on your body for general health and transformation purposes.
Healthy Fats
- Almonds, walnuts, cashews and other nuts
- Avocado
- Coconut oil and MCT oil
- Organic butter
- Olive oil
- Eggs
- Meat fats
Unhealthy Fats
- Hydrogenated oils found in junk and processed snack foods
- Margarine and other artificial trans fats
- Canola oil and other “vegetable oils”
Don’t Eat Excessive Protein
Whilst protein typically has a very low propensity towards being stored as fat, excessive amounts can be counter-productive. When you have too much protein it will raise insulin levels and decrease fat loss. Be sure to include a solid amount of protein in your diet but don’t fall into the trap of thinking that you can eat an unlimited amount without impacting your fat loss.
Always Double Check Nutritional Tables
If you think that going low carbs on a Keto diet means just avoid bread, pasta and rice then you will be fine, think again. Food like tomatoes, carrots, sauces, milk and some sausages among other things can have a surprisingly high amount of carbs which can easily push you over your 25g allowance. Make it a habit to read the nutritional tables of everything that you eat because you can easily double your carb allowance which certainly defeats the purpose of a Keto diet.