The Physique Artist
Part 1 of 7
Your Diet Plan To Sculpt
A Ripped and Jacked Physique 
Right here in this article, you and I are going to work together to create a personalized diet plan that will get you ripped and jacked.

Your custom designed diet plan will build upon your natural eating tendencies, including the foods you enjoy, the timing of your meals, and the macro ratio you consume on average. And because it’s not a drastic interruption to your normal routine, your diet plan will almost feel effortless.

After all, it’s always going to be easier and more enjoyable to stick to a diet that suits you and your lifestyle, rather than trying to change your lifestyle to accommodate a diet plan.

So, if you’re ready to cut through the confusion, overwhelm, and misleading diet information…

And follow a simplified diet approach so you can finally sculpt the shredded and muscular physique you’ve been striving for…

Let’s get started!
How Much Should You Eat
It all Begins With Calories.

Caloric intake is the foundation that your diet plan is built upon. It’s the most important factor in whether you lose or gain weight. 

Without creating a caloric deficit you won’t experience fat loss, and without consuming a gentle caloric surplus, it will be difficult to build muscle.

Now you could create a caloric deficit or gentle surplus by simply managing your portion sizes. But there’s greater room for error. And if you’re serious about sculpting a ripped and jacked physique, you don’t want to leave your results up to guesswork or chance.

So for the next 4 weeks I’d like to see you become more precise with tracking your caloric intake. Sure this requires some upfront work on your part, but the payoff in the long run is absolutely tremendous.

Nowadays it’s ridiculously easy to track your calories and macros. Using an app on your cell phone. I track my caloric and macro intake with MyFitnessPal. It’s not a perfect tool, but it’s helpful.

Here’s a video tutorial showing you how to make tracking your calories and macros, damn near effortless...
When you first start out, I do recommend that you use a food scale to weigh your food portions. It may sound a bit anal, but trust me, it’s a very eye opening experience for you in regards to portion sizes and portion control. I’m certain you’ll find it to be an incredible education in and of itself.

And just so we’re crystal clear… this is TEMPORARY.

The goal throughout this process is to heighten your sense of awareness in how the foods you eat impact your body, so you can transition from precision to a more intuitive approach.

For example;
  • What foods make you feel more satisfied and satiated vs the foods that may taste good, but don’t fill you up.
  •  What foods provide you with more energy vs the foods that make you feel sluggish.
  •  The portion sizes and total amount of food volume for the day that causes you to lose weight vs gain weight.
After a month of tracking your caloric intake you should become quite good at eyeballing your portion sizes and have a good estimation of how many calories you’ve consumed throughout the day even without looking at your calorie counting app. Especially if you tend to eat many of the same foods each week.

Then, every so often spend a week tracking your calories, just to keep yourself honest in addition to confirming that your intuitive skills are still sharp.
How To Determine Your Caloric Intake
Using this simple calculator tool you will determine your Total Daily Energy Expenditure (TDEE), which is the amount of calories you would consume to maintain your weight. The moderate exercise factor seems to work best for most physique minded folks.

Note: As with all caloric intake calculators, this is an estimation. It’s simply your starting point.

If your current goal is fat loss you will subtract 500 calories from your TDEE.

If your current goal is muscle building you will add 100 calories to your TDEE.
From here, you will need to pay close attention to how your body is responding to the caloric intake and make necessary adjustments accordingly (AWARENESS).
It’s also important to note that you don’t need to necessarily feel locked into hitting your caloric target each day. I prefer that you look at your diet on a weekly basis rather than daily.

For example, if your target is 2000 calories per day, you would aim for 14,000 for the week.

Some days you may not be quite as hungry and can get away with consuming fewer calories. Other days you may have a bigger appetite and feel the need to bump your calories up a bit. It’s kind of an intuitive calorie cycling approach.

As long as you’re average throughout the week is right around your caloric target and you stayed within your weekly goal of 14,000 calories, you’re golden!

So now that you know how much you should eat it’s time to calculate your macronutrient targets.
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