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How to make the perfect meal plan for your goals part 2

Mastering MyFitnessPal

In part 1 of How To Make Your Perfect Meal Plan, we calculated your diet calories, and your macros.  Now we're going to turn that into something you can actually eat!

To recap, we ended up part 1 of the meal plan creation process with something that looks like this:

example macro breakdown

It is essential that you have your calories and macros calculated.  If you haven't got them done, head back to part 1 of How To Make The Perfect Meal Plan.  If you've got it, then let's move on!

Step 5: ​Input your calories and macros to MyFitnessPal

We've been using MyFitnessPal for over a year, and we've found nothing else that compares to it's ease of use for tracking food and (for us) creating meal plans.

MyFitnessPal tracks your calories and macros for ​every food that you input.  You can put meals in or you can put individual ingredients in or even just scan the barcode on packaged foods.  MyFitnessPal automagically inputs the calories and macros in for you!

​Customising Your Calories And Macros On
The MyFitnessPal Mobile App:

  • step 1
  • step 2
  • step 3
  • step 4
  • step 5

change your macros by clicking any of the percentages

customising myfitnesspal step 5

​Customising Your Calories And Macros On
The MyFitnessPal website (desktop):

click this link to open MyFitnessPal to the customisation page (make sure you're logged in first) - this will open a new tab for you so you can stay here too.

Once you're in, change your calories to your diet calories (1), then your macro ratios (2).  Then click "Change Goals"​ to save your customised goals.

customising myfitnesspal desktop

MyFitnessPal only allows macro percentage increments of 5%.  So if you have numbers that aren't multiples of 5, just round up or down and make sure they still add up to 100%

Step 6: Add Your Meals

Now that you have your calories and macros in MyFitnessPal, you just have to add in your meals that you want to eat.  This is where you can get creative.  Eat whatever you want, but make sure that the daily calories and macros match your goals.

adding food to myfitnesspal desktop

In the example above, I used a Big Mac Combo.  That was on purpose.  You can literally eat anything you want, as long as it fits within your macros, and your body composition goals will be attained.  You'll be shredded to the bone...

...But...

You may not be healthy.​  You'll look like a magazine model, but you'll feel like shit.

You'll look like a magazine model, but you'll feel like shit.

Click to Tweet

sooooooo....​

Step 7: Nutritionalise!

Once you've got your ideal meal plan, just swap out ingredients for healthier ones.  Keep going until you've got a plan that is delicious, filling, healthy and sustainable. 

We like to make our meal plans so filling that you'll literally struggle to finish them, and so nutritious that you, like Jamie, will feel 10 years younger.​

Bread and vegetables both fall into the carbohydrate category.  Swap bread for vegetables and you'll increase the volume of your feed dramatically, and the nutritional benefits will go through the roof!

That's a pretty obvious example, but here's one that you may not have thought of:

Swap spaghetti for zucchini

Print that out and stick it on your fridge!  (or you can just repin it!)

There are plenty of little calories saving food volumisers you can use and we recommend.

If you'd like us to do the work for you​

If you'd like us to calculate your calorie and macro needs, and create a meal plan that's customised just for you... your goals, your body, your food likes and dislikes, then click here to order yours now:

We love making meal plans, so click the link above if you want one for you.



How to create the perfect meal plan for your goals

A step by step guide to making the perfect meal plan.

Want the perfect meal plan for your goals?  If you want to know what successful bodybuilders and fitness models do, read on...

​We're really, really proud of our meal plans.  If you have been lucky enough to have got one, you'll know why.  Nowhere else will you get a comprehensive, fully customised 40-50 page document all about you.  

How much fat you want to lose, how long it will take, how many meals to eat, what meals to eat and recipes for every single meal.

If you keep missing out, or you want to do it yourself, or you want to learn about how we create the perfect meal plan, read on. ​

​Step 1: Find out about you

The first thing we need to do is to find out about you.  We need to know where you are now, and where you want to get.  The meal plan is the bridge between the two.  We calculate the difference between you now and you at your goal.  

where you are

how to lose weight

we fill in the steps in between

where you
want to be

we do this using a document we call the meal plan questionnaire.  You can download a copy for yourself here

​Step 2: Work out how much you can eat

  • A: MAINTENANCE
  • B: BODY FAT
  • C: TIME FRAMe
  • D: HOW MUCH

​We calculate your maintenance calories using one of two equations, then multiply it by an activity factor based on your exercise as well as your job/lifestyle.

We can use this method to estimate how much you could eat every day without gaining or losing weight.

​Step 3: Define your optimal macros

Let's say you've worked out that you need to have 1,500 calories of food per day to reach your goal in the timeframe you want.  What do you eat?

In a very basic sense, we divide the calories into proteins, fats and carbohydrates:

​Calories per gram of each macronutrient:

4
Protein
9
Fat
4
Carbs

As you can see, carbs and protein give the body the same amount of energy, but fat gives the body more than double.  To find out your optimal macros, we start with protein.  

What we do is calculate, based on your activity, how many grams of protein per day you need.  For universality we map it to your lean muscle mass (how much you'd weigh with NO fat at all).

Optimal protein (grams per kg of lean muscle mass)

1

protein grams per kg LMM

3

Your optimal protein will be somewhere between 1g per kg of lean muscle mass and 3g per kg of lean muscle mass.  Put simply, the more gym time you have, the more protein you'll need.  If you have no idea, start with 1g per kg.

We then do exactly the same thing with fats.  The optimal fats are actually different from proteins though, since the body has different requirements for them.

Optimal fats (grams per kg of lean muscle mass)

0.5

fat grams per kg LMM

2

Your optimal fat will be somewhere between 0.5g per kg of lean muscle mass and 2g per kg of lean muscle mass.  This is gender specific.  Women need less fats than men.  If you're a woman, start at the bottom end.  If you're a man, start at around 1g.

​Step 4: Calculate how many calories are left - and distribute them to carbs

​We previously showed you that protein has 4 calories per gram.  Fats have 9 calories per gram and carbs have 4 calories per gram.

All you do is:

  • add up how many calories have been made up of fats and proteins
  • subtract that number from the diet calories
  • Divide the remaining number by 4

This will give you a number of grams of carbs you can eat each day.

Pretty simple, right?

​Here's an example directly from one of our meal plans:

example macro breakdown

If this is all just too hard...

Let us do all the work for you!  We can do all of your calculations for you and create a meal plan you'll love, based on the foods that you like!

Step 5: We'll cover step 5 and beyond on the next page...

Click here for part 2 of How To Make The Perfect Meal Plan





Math Diet Case Study – Jamie Milne

Jamie Milne is the epitome of commitment.  

He's run the length of the South Island in New Zealand, he's run the length of Scotland, Cairns to Townsville, The length of the North Island in New Zealand and most recently got the world record for burpees.

He's also recently won a crossfit competition and is currently training for his latest expression of fitness enthusiasm and charity.  He's running around Tasmania.

​Having come from a Crossfit background, Jamie has been immersed in Paleo eating for nearly 10 years.  When he called me one day to ask me if we could do one of these "flash new meal plans" for him, I wasn't surprised.

See, we too were paleo aficionados before we discovered and wrote about the Math diet.  You could say that we still are.  With the exception of oats, rice and my supplement fetish, our house is pretty much paleo.

But like Jamie, we had become frustrated by the lack of results we had gotten from Paleo.  It helps you lose weight, for sure.  But how much is unknown, and when it will stop is unknown.

Another drawback is that because nothing is measured, we were eating way too much fat, and way too few carbs.  Performance in all our sports was lacking.  As Jamie puts it, it was like running a sports car on diesel.  With a non analytical, non mathematical diet, you simply can't extract the full potential from your body.

So it was with great excitement that I hit send on his meal plan and waited to hear from him.​..

I didn't have to wait long.

​2 days later, I got another message from him... We have our own coarse language, so I've cut out the top half of his message....

As you can tell, he loved the meal plan we made for him...

I asked him if I could interview him, and in typical Jamie response he asked if I could meet him at 4am outside a toilet block half an hour from where I live.  "Bring coffee," he said.

When I got there, nobody was around.  Which is to be expected, since it was 4AM on a Tuesday morning and it was raining.  It wasn't long until our hero arrived though.  Like an apparition, he appeared through the darkness.

He was running.  

"Of course!"​ I said to Alexis who was my co-conspirator on this cold and wet morning.

I was so surprised that I had forgotten to hit the record button when I asked him where he's run from.

"Home," he said nonchalantly.

"b-but Jamie, that's over 40k away."

"yeah," he replied as he took the coffee from me.

At the top of this page is the recording of the interview.  It didn't go for long, and I might do another one with him in the future, but being a dad, husband and full time worker, Jamie didn't have much time to sit and chat...

He had the 40k to get back home before his 3 year old son woke up.

​The Stats:

6kg
fat lost
4%
body fat change
6
weeks to achieve result

Get your own meal plan:

We put the same amount of love into our meal plans for everybody. We don't hand them off to a shitkicker to do. You get us, Sharny and/or Julius and nobody else. If you'd like to get a meal plan as EPIC as Jamie's, then click here:

to find out more about Jamie, head to his website Jamie Milne Training.

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