The Best *Meal Plan* I Have Ever Followed | Insane FAT LOSS (EAT LIKE THIS)
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- Опубликовано: 13 сен 2024
- Meal plans absolutely suck for the most part. However, this is one meal plan that works absolute WONDERS for me. It's insane. If you're on a fat loss journey, you need to check it out 🤝
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I have been on a number of fat loss journeys over the years and as a result, I've made a lot of mistakes. I've made mistakes with calories and how I distribute them throughout the day. I've made mistakes with my protein intake and how it was affecting my other macronutrients. So in today's video, I speak about the changes I have made to come up with the best meal plan I have ever followed for fat loss.
And remember, what works well for me might not work well for you. However, I am certain that if you're on a fat loss journey and you're looking for insane fat loss results, you'll take a lot from this video whether it's advice on how to spread your calories out, what kind of snacks to have, how much protein to eat and more. It's filled with little gems.
And it goes without saying, but in this meal plan video, I make a no. of low calorie high protein and high volume recipes that you can add to your recipe bank. So if you're on any kind of weight loss or fat loss or fitness journey in general, these are absolutely insane.
Low Calorie High Protein Meal 1: Huevos Rancheros on Toast
KCAL: 468
PRO: 40
CHO: 14
FAT: 10
Low Calorie High Protein Meal 2: Chicken, Cheesy Potatoes & Broccoli
KCAL: 465
PRO: 51
CHO: 49
FAT: 9
Low Calorie High Protein Meal 3: Cheesy Fajita Spaghetti
KCAL: 505
PRO: 44
CHO: 58
FAT: 9
Low Calorie High Protein Meal 4: Egg White Protein Porridge
KCAL: 443
PRO: 51
CHO: 36
FAT: 9
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The Best Meal Plan I Have Ever Followed | Insane FAT LOSS (EAT LIKE THIS)!
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Bro I got so tired of eating just eggs for breakfast. been using your breakfast suggestions and not only does it taste so good it keeps me full 👏
Then you might not like the breakfast in this video 🤣🤣 glad to hear it bro.
Overnight Oats is a winner for variety, once you get your base ingredients down (Oats, Milk, Yogurt and Protein Powder) you can add in anything your heart desires, be it fruit, a bit of chocolate or whichever
Or you can fast and eat whatever you want at 8pm.
I blend 5 eggs in a smoothie with all the other stuff. It’s a good way of making them more interesting. Raw of course
Check out the TMPM Pancake recipe, it’s a life changer
You have changed the way I train and eat. One week 6 kgs dropped and not feeling hungry ! 👍🏼
Keep going broo
You are so right Jonathan. I tend to go off track a bit from saving too many calories for night time snacking and I skimp more in the day. Initially it worked great but it doesn’t anymore,…now I find that I’m starving in the evening and I tend to exceed the calories then. I’ve recently decided to go your route and have better meals during the day that use more calories rather than saving them. I have realized that my sleep is the biggest problem because I tend to stay up too late and it gives me too much time to go completely off track at night. By changing those simple things,…like going to bed at 10 instead of midnight and by not hoarding most calories to eat at night, I’ve done much better to stay on track. Thanks for your videos. Love them!
Love that! Bringing your bedtime forward is an excellent way to increase compliance with your diet. More rest = less opportunity to graze at night but also has so many other benefits when it comes to fat loss like regulating hunger levels, decreasing cravings, increasing energy levels and more. Cheers for the comment 🙏
You’re so good Jonathan. Creative and so generous with your knowledge and sharing your insights from your own experience. Your chanel is unique and so different than the other personal trainers/gym bros’ out there. You are proof that your down to earth and realistic approach to nutrition and training work. Thank you for this video👍😘🇨🇦.
I’m working on just eating when I’m hungry and not eating when I’m not. And just that is a big project for me whatever diet phase I am doing. I agree with you that sometimes that chewy savory meal isn’t the thing I’m craving most but it is super filling and full of healthy components so can’t complain.
Love that. Simply putting your calories where you need them the most is a good strategy 👏
You have definitely changed my mindset when it comes to weight loss, now instead of permanently cutting certain foods I just control their portions to still be at a caloric deficit or change the recipe. For example today I made some high protein crepes for breakfast, I would never have done that before watching you since they seemed inaccessible to me
I have never considered combining cheese and sweet potato. I will be interested to try it. Thanks J.C..
Great ideas for meals. I have to train first thing in the morning and always train fasted. I will allocate most of my carbs in the post workout meal with less fat, while protein is generally always the same in every meal. Then I increase the fat content and have less carbs in the following meals.
I used to eat a majority of my calories at night, but this is more sustainable for me now. It really doesn’t matter, just do what makes you stay consistent.
Great video, Jonathan! All of the recipes look delicious, so I will probably try all of them!
I have to say you're content has helped me so much with changing my eating habits and as such I've lost a ton of weight .
As well as some great ideas for meals and calorie saving .
Cheers chap 👍
The way I distribute my calories now, thanks to one your videos, is, about half my calories between 8 and 3 then the other half on a good dinner with a snack a few hours before bed. Taken off about 35 pounds since September and kept it off.
Nice one Richard 🤝
Good job. Whatever makes u stay in that deficit is the way to go for you
Just found your Chanel and I love your approach and all the cooking recipes!
Im a chef and really impressed with your cooking
I liked all the recipes a lot but I've got one tip which makes the lunch better and that is to flatten the chicken so it's a more even height, it cooks more evenly and thus won't dry out in the thinner areas since it is the same thickness all over.
Same, throughout the day is best for me too.
Thanks for these delicious looking recipes and more helpful info!
I wish I could hire you to cook for me. All those meals looked incredible!
Great diet day !!! And yes I have the same feel with the super high protein diet the pass year ! Super tired
Haven’t even watched it yet but just know from experience it will be good.
Another feast of recipes, fantastic cheers
You hit me in my soul lol. I fast until 2pm. Protein shake at 2, 4:30, 7, 9:30 roughly, I’m vegetarian so it’s hard to get 150-200g of protein daily. I do save most of my calories for late evening, I try to run a 5-7k calorie defect weekly. Usually 1000-1400 deficit on weekdays, and weekends I eat maintenance calories. I was thinking eating full calories a couple days of the week might help me by not having my body in a deficit everyday, but might be counterproductive as a work out on weekdays in the heavy deficit. M,T,Th,F lift, W cardio. I do like being able to eat in the evenings 😅
Those meals are just 🔥!!
Going to do a full day exactly like that with the same meals 🤤 but with less protein and more of something else, carbs or fat, will see !! Hopefully it keeps me full cuz I'm always freaking hungry 🤣 these look like well balanced meals so 🤞🤞🤞🤞
Love your videos !!
Hi Jonathan, I absolutely love your videos and have made a lot of your recipes, and every single one came out delicious 🙂
Just curious, I noticed that I think every single one of your videos is about fat loss / getting shredded.
I wonder if you're ever actually in a calorie surplus or at least eating maintenance calories?
I've just finished a months long cut that got me down to 10% body fat which was my goal, but now since I'm an Intermediate lifter I realize I HAVE to be at least at maintenance calories or better yet in a small surplus to be able to make any significant progress in the gym especially on compound lifts like the Bench Press, Squat etc.
So that's why I'd like to know, are you ever 'slow bulking' at all? Just curious, not hating :) Love your channel, greetings from Germany!
i just have to chime in and agree with the high protein diet being over rated, i did that for 2 years, got me lean as hell but i was much hungrier. now that iv added carbs and fats, and even did my 1st re-feed for 2 days i got leaner than i was b4 i did it. horomones and energy mean alot. protein is just another tool like everything else, thermic affect and satiety.
Agreed. A high protein diet is great but when you take it to the extremes whilst only working with a limited no. of calories, it can begin to take its toll.
you should try butterflying the chicken .. just more flavor and quicker cook time..
Great video! can you speak on how to properly approach staying in a deficit throughout the fat loss phase. how often do you reduce cal intake and how do you start introducing cardio? is it every 2 weeks? do you simultaneously decrease cals and increase cardio? Thanks Jonathan
It's a very much "as needed" approach. So if your fat loss is moving at a steady rate, there's no need to make any changes to nutrition/cardio. Then if things start to slow down and you notice no real changes over the course of 2 weeks or so, you could look at slightly decreasing calories and/or slightly increase steps or cardio. However, before making these changes, it is important to ask yourself "have I been consistent over these past couple of weeks with my training/nutrition/cardio?". If the answer is "no" or "not really" (especially when it comes to your nutrition), then that's the first change you need to make!
I eat way more volume just to maintain my weight, I don't eat pasta lol I'd starve I'd rather have Anabolic French Toast.
I'm also above 2gr/kg/bw of protein cuz it's so feeling. I don't see how I'm gonna be in a calorie deficit since I'm already using every tricks and food hacks I know to be somewhat satisfied. Belly's impossible to fill so I eat pounds and pounds of shrooms. Problem is my BF is super high but I'm only 84kg. I was 77kg at some point but couldn't maintain it. Damn it's tough :D.
Really good video !
Great video content. Like!
You should add the daily macros at the end of the video
Good things come to those who sweat.
I switch it up from day to day depending on how I feel. Some days I want breakfast - other days I’m not quite hungry in the morning so I just let it go until later 😀
Your recipes are always so delicious taking but unfortunately I have GERD so many ingredients I can't eat. :( I do love paprika though!!!
Hi if you don't mind could you also share the brands you use so we can try to keep the calories the same thank you looks amazing
I think most women, especially, don’t get enough protein. I certainly didn’t before. Since I went up to 1gm per lb, like you suggest, I can stick to a calorie deficit and not be hungry. And be certain I’m not loosing muscle.
Can't wait to try a couple of your meals based around oats. The overnight cheesecake 1 looks really good, as does this 1. Back to the grocery store I go for some chocolate, to be healthy 😂😎
Good Lord that Chicken cheese sweet potato dish looks 🔥
Great video 👍👍👍❤️
i eat breakfast at 10:30am workout at 12pm then eat lunch right after followed by a 800 cal protein/carb shake at around 3pm i snack on 1/2 cup of mixed nuts and then around 6 i eat dinner
Great video
Is this the best fitness youtuber...ever?
Great video!
Can you use normal egg whites in the porridge or does it have to be liquid egg whites?
Yes, of course. This way is more convenient, cheaper, easier and you don’t have to find something to do with the yolk, hopefully not throw away.
Yep you can indeed!
I am a very new subscriber here just found you today. May I ask... I too intermittent fast but I can't eat breakfast during my work day because I work at a school. How can I properly adjust my intermittent fasting schedule to lose weight?
I also do not eat any type of animal product other than fish
Thanks for the great food ideas. Still love your mug cake…save some calories so I can have one most evenings with my nightly cup of decaf!!
Ah appreciate the comment as always Laura! Enjoy Nashville this weekend 🤝🤝
Where is the link for the egg white porridge???
Dumb question. For how many days can you mealprep?
u deserve way more views my friend
Anyone else love bread but find it makes them hungry about 30mins later. It’s like I eat it get mildly full and then hungry again. For me bread lovely but so easy to go over calories when bread is in diet.
maybe you should do some chef schooling like a chef that is a weight lifter and looks the part but cooks amazing and gives tips for overall life.. could be special.. love the channel already just a thought!
JC 🔥💯🔥
Hey mate make video on low calorie desert
Joanthan, question, I've never seen you discuss this but what are your actual maintenance calories? It must be over 2K.. most of your videos are less than 2,000 cals and focus on fat loss, but why? Is it because that's what your research tells you most people want to see? I would love to see a video on maintenance and what your eating looks like on those days. Cheers.
Hey Alex,
Maintenance is about 2800 calories per day. I do these videos to give people ideas and help them structure their fat loss diets, but I do have a few “actual” full day of eating videos if you scroll back! 👍
What's CHO, is it carbs?
i heard anything thats sugar based even tho zero calories translates to fat in your body due to the way your body chemically perceives it?? so that maple syrup no calories sure but does turn into fat im told.. whats your opinion on that??
Couldn’t be further from the truth 👍
Meal 1. Where is the low calorie bread from mate? Thanks
From Mercadona (in Spain) 👌
but is it 30g fiber combined
could you do a video for someone who needs 3500 calories and 800 cal can be a protein/carb shake?
Hi! I’m not sure how large your American audience is, but I’m always having to convert how you say your measurements. It would help to say the lbs/pounds and not just kg’s. Thanks for your content!
1k daily deficit and enough protein = thats all for epic shredz
I'm turning vegan, I need help with meals 😥
Waouwwwww
I love how you start swirling around the oil before you even spray. On a sidenote, I hate the mixed berries cause the red berries are so freaking sour, I use just strawberries instead, but I don't have a microwave so I just heat them up in a pan, is that bad? does it release too much sugar?
These are excellent meal ideas, low cal and not the typical chicken broccoli potato....still eating your chili chicken...I meal prepped it...and it's going a long way...so 1.6 grams per pound as well ..I'm 142 pounds so in kilos that's...umm..63 , 64 kilos or so and notice on mfp I'm on most days going 130 to 160 grams but thats intentional. Some days it's 110 for protein .but that's too low I believe.. I often wonder if it is just too much. 🤔 aren't you supposed to get your lean body mass and see what percentage of fat you are to determine the amount. It's true I have to eat so much protein...i have to think twice before having something like chocolate or even something like a cappucino, etc...Thanks for the meal ideas will do these. I love that you cool anabolic with real foods not all the processed stuff and make it work!! Be well!
It's 1.6-2.2g per kg BW so the higher end of that is about 141g protein per day. So 110-160g protein per day is within a good range! In terms of determining your protein with your lean body mass, yep that's a good strategy, but one not a lot of people will know (because it's hard to get an accurate reading of your BF%). So, calculating by kg of BW is a lot more simple but also effective 👌
@@jclarkefitness thank you for the detailed info:)
I only follow your advice because you're very handsome!
Hlo... Brother which stevia is best for better taste.
Honestly don't have a preference!
@@jclarkefitness then what we can use for sweet tooth. ❤❤
@@adityakumar0189 Try Stevia in the Raw.
You see…all these meals look damn good but having to wash the dishes for the pans and all that after every single meal everyday just seems like too much
ᑭᖇOᗰOᔕᗰ ☹️
I think you would like this video based on the talk at the end.
ruclips.net/video/Eri6dqMog4k/видео.html
So where not going to talk about the massive bottles of vodka in the back ground......and the bulk maple syrup is a no, mrs buttersworth is far superior
But never forgot 💊 and💉
What chicken sausage do you use?
Love your videos bro ! Best and simple recipies 🫦❤️🔥