I am going to cover the basics of creating body recomposition diet plans. From identifying your body type to calculating calories and macros for Body Recomposition.
Building a dream body is not just about lifting heavyweights. It requires a deep understanding of nutrition to get the best result. Many athletes focus mainly on lifting weights and often miss out on building a solid body transformation diet. Without proper nutrition, all your efforts and time spent in the gym are a waste. Not just that, it can sometimes lead to undesirable results too.
Free Body Transformation Diet Plan
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How to Setup Body Transformation Diet
Step 1 Set Your Maintenance Calorie/BMR
BMR (basal metabolic rate) refers to the number of calories your body needs to perform basic day-to-day life functions. These functions may include breathing, blood circulation, protein synthesis, and nutrient processing.
If you are looking to maintain your body weight, knowing your BMR can be extremely helpful for your body transformation diet. There are many methods that allow you to figure out your BMR. You can either calculate it using a formula or get it tested in a medical lab.
To start the calculation for maintenance, take your body weight in kg and multiply it by 22. For example, if you weigh 90kg then by multiplying by 22 you get a baseline of 2000 calories.
90kg ×22= 2000 cals
Now the next step is to multiple your baseline with another variable called activity multiplier.
Your activity multiplier includes your daily activity as well as NEAT.
Step 2 NEAT?
Non-exercise activity thermogenesis (NEAT) refers to all the activity that is not related to exercise. NEAT may vary from person to person depending on their daily routine. Someone walks to the office, strength during the break and move around will have more calories burnt through NEAT than someone who drives to work.
So your activity multiplier will be unique to your daily routine and activity level.
Below is the activity multiplier used for different lifestyle and routine
Sedentary plus 3-6 days of weight lifting 1.3-1.6
Lightly active plus 3-6 days of weight lifting 1.5-1.8
Active plus 3-6 days of weight lifting 1.7-2.0
Very active plus 3-6 days of weight lifting 1.9-2.2
Baseline multiplier × activity multiplier = estimated calorie
But if you want to start faster, take the middle value 1.7 as your activity multiplier. Then, if you find that you are gaining or losing weight too quickly after 2-3 weeks, then adjust your intake.
Second Approach
You can start with tracking your daily calorie intake for two weeks. If you gain weight, then you know you’re eating above your maintenance intake needs. If you lose weight, then you’re eating below your maintenance intake needs.
Step 3 Get Your Macros Right
Macronutrients provide the energy needed by your body and are often measured as calories. Most body transformation diets deal with managing your energy according to your goal.
Carbohydrate
Our body uses carbohydrates as a main source of energy. After consuming carbohydrates, it gets broken down into glucose, which is utilized to fuel your body. Besides being the main source of energy, it also helps synthesize certain amino acids and improve bowel movement.
But not all carbohydrates are created equally. There are two categories of carbohydrates: simple and complex.
Simple carbohydrates: these carbohydrates are easy for our body to break down in glucose. They can be usually found in sweet items such as honey, fruit, milk/yogurt, and table sugar.
Complex carbohydrates: Complex carbohydrates take more time to break down in the body. They can be found in foods such as starch, grains, rice, and pasta.
Consuming high-quality complex carbohydrates can help maintain energy throughout the day. You will need to refill your energy after an intense workout session. Because you are likely to be low on glycogen storage.
Protein
Protein is one of the most critical macros in a body transformation diet. Protein is made of essential amino acids, also known as building blocks. These amino acids help your muscle tissues to grow, build and repair from damage. After all the hard work in the gym, it’s crucial to replenish your muscles with an immediate supply of protein. You can find good sources of protein in eggs, chicken, grains, and soy products. Besides that, whey protein powder is a powerful tool to repair muscles and boost growth. Eating more protein can enhance metabolism, burn fat, and improve body composition.
Athletes involved in heavy lifting should consume 1 to 1.24 per pound of lean body mass of protein for fat loss.
Fat
Many athletes keep fat far away from their body transformation diet. The reason being they think fat is not so important for muscle building. But fats can play a significant role in achieving your fitness goal as well as staying healthy.
The main role of fats in the body is to regulate hormones and absorb other nutrients. One of the reasons why fats get a bad reputation is that it’s high in calories. But if your goal is to pack more muscles, this can be helpful for you. With 9 calories per gram, it’s easy to increase energy intake and add more bulk to your meal. Fat contains cholesterol, which helps in building testosterone that aids muscle growth.
Setting Macros
When on a body transformation diet, you need to be careful of how you set these three. You still need to get adequate macros to prevent muscle mass loss and maintain exercise performance.
Setting carbs and fat:
The minimum intake of carbs and fat should be 0.25 g/lb (~0.5 g/kg) for fat, and 0.5 g/lb (~1 g/kg) for carbs. These minimum recommendations of carbs and fat may result in a slower rate of weight loss. But If you are targeting a loss rate of 1% of your body weight per week, then take your fat or carbs below these thresholds.
If carbs intake is too low, it can hinder your performance and even lead to muscle loss.
Setting protein
Most researchers have observed that intakes as high as 1.1–1.3 g/lb (2.5–3 g/kg) would not be harmful. A high protein diet is satiating and you wont feel that hungry during your diet.
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Body Transformation Diet for the Different Body Types
Your body type not only attributes how you look but also comes into play in how you train and plan diet. Body type can determine muscle building potential and ways to achieve your goal. There are typically three categories of body type: ectomorph, mesomorph, and endomorph
Ectomorph Diet
Ectomorph body type tends to be skinny with a small shoulder and thin wrists. No matter how much they eat, they look the same. And that is the reason why they are often called hard gainers. But being an ectomorph does not mean that you are weaker than others. You can be strong and perhaps more fit and healthy than an average person who is larger than you. Ectomorphs have a speedy metabolism, flat chest, and low body fat.
But fast metabolism doesn’t mean you can not build muscles. It is just that no matter how much you eat, you will have a lower risk of gaining fat.
Those with ectomorph diet should focus on protein. Besides that, plenty of carbs and polyunsaturated fats can play a big role. They can aim for a calorie surplus of 15-20%.
Mesomorph Diet
Mesomorph are naturally fit and muscular. Mesomorphs are known to have the best of both worlds. Meaning, you are naturally lean like an ectomorph and can grow like an endomorph. But that does not mean that you can eat whatever you want and get away with it. You still have to eat well and train according to your body. It is best to have good amount of lean protein along with moderate carbs and fat. You can hit 10-15% above maintenance count.
Endomorph Diet
Endomorphs tend to gain weight easily and find it hard to lose. They have a thick rib cage, wide hips, short limbs, and their build is wider than two other body types. But their weight doesn’t always mean that they are unhealthy. Your diet should have plenty of lean protein. Being an endomorph, you should be careful with Carb consumption and don’t take more than 30% of your daily calories from carbs. You can aim for a slight deficit of 5-10% or maintenance calories intake.
Men's Body Transformation Diet
If you are looking for effective weight loss and muscle gain, building a body transformation diet is a big part of the whole game. That\’s why the phrase \’abs are built in the kitchen. Men\’s body transformation diet should center around high-quality protein along with essential minerals and vitamins. If you are involved in heavy lifting, pay close attention to your micronutrients as well. Know that without adequate levels of minerals and vitamins, your body can\’t reach its maximum potential. Include carbs that are packed with nutrients during the bulking phase. While you rely on carbs to become bigger, know that not all carbs are created the same way. Highly processed and packed items will lead to unwanted gains and negatively affect your health.
Female Body Transformation Diet Plan at Home
If you can\’t go to the gym but still want a strong ripped body, then with the right approach it\’s totally possible. To build a female body transformation diet plan at home, first, calculate your daily calorie needs. The first thing is to stick to your calorie number and make smart food choices.
Protein can play a significant role if your goal is to lose fat and build strong muscles. Eat natural sources of high-quality protein such as chicken, eggs, fish, soy, lentils, and whey protein. Certain foods contain low calories but have a high satiety level and offer fat-burning properties as well. For example, watermelon can fill you up instantly without adding too many calories. And of course, a female body transformation diet plan at home will only work when combined with exercise. Squats, plank, burpees, chest press, and weight lifting is a great exercise to build a strong body.
Body Transformation Diet Tips
These body transformation diet tips will allow you to maximize your growth potential and help you get faster results.
Load up Your diet with protein
Protein works as a weapon when working out to gain muscles. Hence, it’s ideal to consume more protein in your body transformation diet. Refer to the protein guidelines, I have shared above. A whey protein supplement is a great way to supply essential amino acids to your working muscles and boost protein synthesis. Here is a guide for the best whey protein supplement for fat loss and muscle gain.
Focus on Post Workout Recovery
Fueling your workouts with the right pre-workout nutrition is important. But Post workout nutrition is equally important. With the right post workout nutrition, you give your muscles the right amount of amino acids to build and repair the muscles, also you give the right amount of carbohydrates to fuel for the next workout. Research suggests that eating 0.5-0.7grams of carbs per pound of body weight within 30 mins can help you restore glycogen.
Get enough sleep
Your sleep is crucial, especially if you are looking to change body composition, increase muscle mass and lose fat. Muscle cells and tissues are repaired during sleep, making your muscles stronger.
Sleep also enhances muscular recovery through protein synthesis. Sleep also seems to have a prominent effect in preventing muscle breakdown and promoting fat loss.
Don’t go beyond the 20% surplus
You might find the muscle gain phase fun, but mindlessly eating to add more bulk is not something you should try. You may find it easy to bulk now, but later you will have to pay for the cutting phase. Once you start to cut down the bulk to get lean, you will need to use more difficult and aggressive tactics.
Custom Body Transformation in 3 Months
Can you achieve a sustainable body transformation in 3 months and look your best? The answer is definitely Yes. If you want me to help you with your body transformation start here.
30 Days Body Transformation Male at Home
Can’t go to the gym? Well, this should not hold you back from achieving your dream body. Challenge yourself to a 30 days body transformation male at home and see your potential. This may seem like an unattainable goal, but with the right approach, this can become your story too.
Start with setting your calories. For example, if your calorie deficit is 2000, then consume around 1700 to 1800 calories per day. You don’t need to cut carbs altogether. Healthy carbs will help you get bigger and leaner. One thing I would recommend to limit is sugar intake and avoid processed food. Vegetables are great to include in your daily diet to get all the essential vitamins and minerals.
6 Weeks of Body Transformation Diet Plan
If you\’re really serious about fitness, you should know that lifting is just one part of the game. Another important part is the body transformation diet. Having the right diet prepares your body for all the muscle work at the gym and repairs it from the damage. Below is 6 weeks of body transformation diet plan you can follow for muscle gain.
Breakfast
2 eggs, ½ cup oats with nuts and berries, one apple
Snacks
25 grams of whey protein, 1 tablespoon of almond butter, Greek yogurt
Lunch
Grilled chicken or salmon with rice, mashed sweet potato, brown rice
Snacks
Cottage cheese, raw almond, one hard-boiled egg
Dinner
Mix veg salad, lean beef or salmon, brown rice
90 Days Transformation Diet Plan
First thing first, figure out how many calories you need per day to lose fat. Then make smart food decisions to maintain that caloric number. Here are a few tips that can maximize the result of your 90 days transformation diet plan.
Eat more lean protein
Protein can help you feel full early and reduce cravings. Therefore, it limits calorie intake with each meal.
Track your food
Paying close attention to everything you eat or drink can help you stick to your calorie intake.
Eat more green vegetables
Green leafy vegetables will not just keep you full but also provide essential nutrients.
Never skip breakfast
Breakfast is the most important meal to keep you energized throughout the day. Choose high protein breakfast as it reduces hunger later in the day.
How to eat to transform your body?
To transform your body, you need to eat a diet rich in protein, with healthy fats and moderate carbs. Your diet should be balanced in terms of calories to help you lose body fat or build lean muscle.
Can I transform my body in 30 days?
Yes you can transform your body in 30 days. Depending on where you start, you can achieve major changes in your body in 30 days. You can lose anywhere between to 2-4 kg bodyweight or gain 1-2 kg of muscle mass with an aggressive approach
Can I transform my body in 4 weeks?
While its difficult but you can achieve significant changes in terms of body fat and lean muscle mass in 4 weeks. To achieve this you have to strict with your diet and calorie intake and focus on workouts.
Is it possible to lose 20 kgs in 100 days?
Yes it is possible to lose 20 kgs in 100 days. However, it is not advisable. Losing weight at a rapid pace can cause significant muscle loss.
Summary Body Transformation Diet
Now when you know that building muscle is more about nutrition and less about lifting, you should take your body transformation diet seriously. Start with calculating your maintenance calorie and then adjust according to the goal you want to achieve. Center all your meals around high-quality protein and balance your other macros.
You may also want to ensure that your diet includes enough micronutrients as well. Vitamins and minerals are not only essential for optimizing health but also to support your bodybuilding goal. Fruits and vegetables will offer enough vitamins and also improve your digestion. In the end, you may also need to make adjustments to your body transformation diet as per your progress.