Buff Butch advocates a sustainable diet plan that is flexible depending on the individual’s goals, cultural background, and taste preferences. Eating habits that work for me may not work for you, so rather than push one style of eating, I would like to break down the fundamentals of sound eating.
- Eat the majority of your food from whole foods.
- If you’re trying to alter your body composition, find out how much food you should be eating for your goal.
- Meal frequency has been proven irrelevant; whether you eat 2 or 10 meals a day, it makes no difference as long as you are within your caloric range. Use what is more sustainable for your lifestyle and you will be more successful.
- Make sure you’re eating enough protein. You should have a minimum of 1g per pound of your bodyweight.
- Eat lots of fruits and vegetables. Especially make sure to eat veggies!
- Post workout nutrition is important. Make sure to eat a carbohydrate and protein heavy meal after training.
- Eat more carbs and less fat on training days.
- Eat more fat and less carbs on rest days.
- Keep protein high on all days.
- Stay away from heavily processed & sweetened foods.
- Be right 90% of the time. Slip ups in timing or diet happen.
- Eat in excess of your daily calories if wanting to add weight.Depending on how much weight desired, aim between 20%-30%.
- Restrict calories by 20% on all days if you want to drop excessive amounts of fat.
- If you want to lean out while adding muscle, eat in excess of calories by 20% on training days and restrict your calories by 20% on off days. This should be done if the individual is only has a slight excess of weight.
- Eat the foods you like! Find healthy recipes and enjoy what you eat. It makes it less like a chore.
This simple approach will yield good results and help with developing greater strength. Now that we have the basic rules, we need to get a numerical guideline for how much you should be consuming. To start, you’ll need to find your BMR (basal metabolic rate or how many calories you need for basic functions). Use these formulas:
Females: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Males BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )
Note: There is no scientific research to show if you should use your born gender if you have transitioned for your BMR. I personally feel it is dependent on the person and how long ago they transitioned plus their current body composition. Choose what makes you feel comfortable and make adjustments based on a few weeks of trying those numbers out.
Next, we have to include your activity level. Here’s a chart that lays it out for you, but I suggest aiming lower. These are approximates and it’s better to aim low then adjust later based off energy levels. We tend to overestimate how active we are too.
sedentary (little or no exercise) : BMR x 1.22
lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
For example my BMR would be 655 + (4.35 x 138) + (4.7 x 66) – (4.7 x 27)=1438.6
Now adjusting for my activity: 1438.6 x 1.725= 2,474. 392 or just 2,474 calories/a day
Got your calories? Great. Use this number as a starting point and adjust based on your goals. For example, if I’m cutting, I’ll be eating 20% less (ie., (2,474 x .20)-2,474=1,979.2) to promote fat loss.
Note: These rules and numbers are generic. Each body reacts differently and adjustments will need to be made depending on the individual’s progress. You may need to add more calories or subtract more calories; listen to your body and adjust accordingly.
Now that you know how much to eat, what should your kitchen be filled with? Here are some foods that will help you reach your goals.
Beef Eggs Protein Powders
Pork Soy-based (temph, tofu etc)
Fish Plant-based (quinoa,legumes etc)
Rice (brown & white) Quinoa & other grains
Pasta Fresh fruits/veggies
Whole wheat sources
Whole eggs Avocado
Fish Extra Virgin Olive Oil
Fatty meats Coconut Oil
Nuts/Nut Butters Full-fat dairy products