Lose Fat

Nutrition to Get Jacked

See which foods present your best bet for getting lean and ripped.

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Workout Days

 

Protein (g)

Fats (g)

Carbs (g)

Formula

Bodyweight (lbs) x 1.05

Bodyweight (lbs) x 0.533

Bodyweight (lbs) x 1.2

Example for a 180 lb. Male

180 x 1.05 =
189g

180 x 0.533 =
96g

180 x 1.2 =
216g

Non-Workout Days

 

Protein (g)

Fats (g)

Carbs (g)

Formula

Bodyweight (lbs) x 1.05

Bodyweight (lbs) x 0.533

Bodyweight (lbs) x 0.3

Example for a 180lb Male

180 x 1.05 =
189g

180 x 0.533 =
96g

180 x 0.3 =
54g

Wrap Up

You want to be jacked for the summer, and this nutrition plan will get you there.  All you need to do is:

  • Eat from the Jacked Foods List 80% of the time.
  • Follow the 6 Commandments of Getting Jacked.
  • Track your macros for Workout and Non-Workout days.

Do this, and veins will pop and waistlines will shrink.  Enjoy the sun with confidence.

Jason Maxwell, BEng, CPT is an Aerospace Engineering Graduate turned Fitness Professional from Toronto, Canada. For more awesome fitness information, sign up for his newsletter at JMaxFitness.com

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