The Lazy Man's Guide To Losing Fat And Building Muscle

Discussion in 'Mayberry Lounge' started by TidWell, May 16, 2018.

  1. TidWell Red Belt

    TidWell
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    Like most guys of a certain vintage, I have mixed feelings about my body. Staying lean and not surrendering to the siren’s call of the dreaded 'Dadbod' is a key concern. But then so is building and maintaining enough muscle so that I can keep up with the young bucks on the soccer field or in the gym.

    One of the main keys to success is your diet. You need a meal plan that's high in healthy carbs, fats and proteins. More importantly, it needs to be easy to prepare and affordable - so you'll actually stick to it.

    There's no shortage of tips that deal with actual exercise on Lifehacker - instead, this guide focuses on the fuel you should be preparing to build muscle and reduce body fat.

    Part anabolic diet, part ketogenic diet and part dopamine diet, this all-rounder is perfect for anyone looking to stay on the health train. It's a super-simple diet protocol that provides everything we need to train, grow, recover and sleep, with minimum disruption to our lives and, critically, not sacrificing taste or enjoyment.

    Consider it a dietary form of GPP (General Physical Preparedness). With bodily GPP I want to be able to achieve a number of feats or accomplishments at any given time with no specific training.

    For nutritional general preparedness, we’re:

    1. eliminating most empty, white carbs from our diet
    2. ensuring we get enough protein to facilitate muscle growth
    3. using fat increasingly as an energy source
    4. using green vegetables to provide carbohydrates and essential nutrients
    Is it boring to eat this way? Or a chore? Not really. The healthy fats in this diet provide both satiety and sufficient hits of dopamine to keep cravings at bay. Permanently.

    Can you eat this way if you have kids? Yes, absolutely. A few variations for Junior and you’re there.

    The Meal Plan
    #1 Pre-Breakfast: Protein Shake w Milk
    • Protein 34g
    • Carbs 17g
    • Fat 10g
    Most supplements are stuffed with all kinds of chemicals that you can't pronounce. It’s a multi-billion-dollar industry that promises silver-bullets yet delivers (mostly) damp squibs.

    However, as a guy in a hurry, I need fuel after workouts and to kick-start the day. Sleep is catabolic, meaning it depletes your muscles. That's not good, especially if you're on the lean side to begin with (what's known in the trade as a 'hard-gainer'.)

    A sound guiding principle is to start the day with 30g of protein if you're serious about building muscle.

    A brown-rice based, all-natural protein is probably a little less effective than some of the other stuff but it helps get me to my macros and I feel somewhat better about it, especially as I'm going to be drinking three of these a day.

    #2 Breakfast: 3 Egg Omelette With Cheese
    • Protein 21g
    • Carbs 1g
    • Fat 18g
    A more elaborate 'one-pan keto-feast’' could include sausages, green vegetables, smoked salmon but that will take more time than we have to play with. The omelette is super-speedy.

    Variations on this theme could be to include a bowl of porridge and stirring through some protein powder to make 'chocolate protein oats'. The only ingredients for this are milk, water, oats and your protein - in less than 7 minutes you’ll be fuelling up for the day ahead.

    #3 Snack: Protein Shake
    • Protein 34g
    • Carbs 17g
    • Fat 10g
    #4 Lunch - Tuna, Brown Rice & Beans + 2 Glasses Milk
    • Protein 43g
    • Carbs 74g
    • Fat 26g
    In terms of bang-for-your-buck and downright convenience, you can't go past this combination - the Holy Trinity of lunchtime goodness.

    Try Sirena tuna, whose label reassures that it's line caught and sustainable etc. Basil oil flavour is especially tasty. Add a tin of Edgells 4 Bean Mix and 90 Second microwave brown rice.

    Throw grated cheese over the top of this for more fat, and because, well, cheese makes everything taste better.

    Total cost per meal: $5.35

    #3 Snack: Protein Shake
    • Protein 34g
    • Carbs 17g
    • Fat 10g
    #6 Dinner: Chicken / Pork, Broccoli, Zucchini, Sweet Potato, Apple
    • Protein 66g
    • Carbs 54g
    • Fat 16g
    You could roast / bake a tray of vegetables and chuck some chicken breast in the other side of the tray (covered in a little foil tent for half the cooking time (usually 30-35 mins) to stop it drying out.

    The beauty of this is that once you've tossed it in the oven, you can go and workout for a bit or play with junior.

    However, if you can get yourself a microwave steamer, your whole whole world will change.

    [​IMG]
    Here's how.

    Chop up your veg and layer it in the steamer according to how long it takes to cook. Then steam it for about 4 minutes. [Note: sweet potato can handle around 3 mins on its own before you add the greens for the remaining 4 mins. This depends on the power of your microwave so play around with it.]

    This could be the end of the story. You serve up your greens with your meat (which you've pan-fried and rested under foil and out of the pan for 5 minutes - this is crucial.)

    You'll probably want some seasoning with this though.

    Or take things to a completely different level with only a modicum of extra effort.

    Drain the veggies, blanche under cold water to stop the cooking process, throw a decent knob of butter into the meat pan and then mix the greens through the butter.

    In a restaurant this would be called something like 'twice-cooked greens, keto-style,' or something equally grand, and, as with a lot of the cooking here, it depends on your approach to fats and what your nutritional objectives are.

    Additional fats, especially those that have traditionally been considered unhealthy, is

    But, if you still want flavour and satiety, then it's worth trying because it makes them taste delicious.

    Total: Protein 214g, Carbohydrate 180g, Fat: 90g
    Summary

    This plan works for busy guys (and gals) for a few key reasons:

    1. It’s cheap
    2. It's healthy
    3. It's easy to stick to
    4. It tastes good
    5. It’s easy to hit (and stick to) your macros
    6. It eradicates most unhealthy carbs from your diet
    Is it perfect? Nope.

    Could it be made healthier? Yep, pretty easily. Sub in celery sticks dipped in almond butter for one of the snacks would be an easy tweak.

    But bang-for-your-buck simplicity, economy and taste it’s right on the money.

    https://www.lifehacker.com.au/2018/05/how-to-pack-on-muscle-and-lose-fat-with-minimal-effort/
     
    #1
  2. HARRISON_3 Silver Belt

    HARRISON_3
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    [​IMG]
     
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  3. Fedorgasm Red Belt

    Fedorgasm
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    Can someone write a lazy man's guide to reading all that shit?
     
    #3
  4. TidWell Red Belt

    TidWell
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    he basically breaks down a quick diet and meal plan for you try it, quick and simple its not a long article at all.
     
    #4
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  5. Oeshon ช่างมันเถอะ

    Oeshon
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    fuck that, too boring.

    you can eat clean and healthy without just eating protein shakes + chicken and broccoli everyday
     
    #5
  6. TidWell Red Belt

    TidWell
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    thats why its called a lazyman guide simple and plain and boring, easy to make.

    chicken rice brocoli is pretty much the tried and true meal to help build lean muscle, lose fat and stay healthy basic meal.
     
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  7. Oeshon ช่างมันเถอะ

    Oeshon
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    It is probably the worst advice to give someone who is looking to lose weight. They can't stick to a diet like that. Much easier if they just count calories and start cutting out liquid calories and bad stuff, then slowly moving towards healthier choices.

    Most people who go from fat diets to chicken/rice/broc drop off.

    The true lazy style to lose weight would be lazy keto or just calorie counting with an app.
     
    #7
  8. Rhood Silver Belt

    Rhood
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    Here's a silly question:

    How come you visit Lifehacker.au and not Lifehacker.com?
    Don't you live in the US? The ping time is a lot shorter for you on .com
     
    #8
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  9. KONG-D'SNT-TAP Titanium Belt

    KONG-D'SNT-TAP
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  10. Pugilistic Red Belt

    Pugilistic
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    I got a better one : Stop being lazy and go to the gym. Fat people I know make every fucking excuse in the book to not work out and eat healthy. I knew a guy who made excuses ranging from not having enough money (but spending hundreds at the club on a weekly basis), or just waiting for the "right time" to go (he's been waiting for the 5 years I've known him).
     
    #10
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  11. DarkneT Generic Russian

    DarkneT
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    No one needs 200+ grams of protein a day

    Especially dads

    Enjoy kidney failure
     
    #11
  12. Clear Winner Big Poppa Pars

    Clear Winner
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    I applaud your efforts, but I've lived the protein shake life before and I ain't never goin' back..... not never!
     
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  13. quantiqus Brown Belt

    quantiqus
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    So, more simple, eat meat, eggs, veggies and don't eat rice, pasta, bread, candies, cookies and everything good.

    and top smelly farts

    and brain fog
     
    #13
  14. quantiqus Brown Belt

    quantiqus
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    Why?
    Curious guy here...

    The gym is one, the diet is another. You can be fat even if you go to the gym daily.
     
    #14
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  15. Clear Winner Big Poppa Pars

    Clear Winner
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    They're just boring and the taste of them became something I hated. Also, my stomach always felt heavy and my farts would stink. If I was hitting the gym hard I might have to, but I'm done with that too.

    A few more points

    http://healthyeating.sfgate.com/negative-effects-protein-supplements-6786.html
     
    #15
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  16. DarkneT Generic Russian

    DarkneT
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    And a massive food bill
     
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  17. SRN SOCRATEEEES

    SRN
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    I think this is a good way to start, some people are really clueless so giving them something like this gives them an idea so they can actuslly do something about it. This plan is not supposed to last more than those initial weeks of diet. That adaptstion phase where most people fail because they don't even know what to eat.
     
    #17
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  18. bufetadanacara Brown Belt

    bufetadanacara
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    Just eat real food and get regular exercise.

    No junk food, no preservatives, no extra sugars- normal sized portions. Lots of water. If it comes in a box or it's from the frozen food section, don't eat it.


    Do that and get a hard sweat going everyday and you'll be fine.

    If you want even better results, go jogging a few times a week. Want even better results? Mix in some heavy lifting a few times per week.

    None of this needs to be complicated.


    Summary: Eat clean, move ass.
     
    #18
  19. benebox Purple Belt

    benebox
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    Fuck all that, just eat 3 decent sized meals a day. No need to cut out carbs, just dont be a pig.
     
    #19
  20. spamking Proud Okie/Type 01 FFL Dealer

    spamking
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    My wife does a similar meal plan and most of the time does her meal prep for the week on Sundays.

    I'm not that organized . . . :)
     
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