Diet

Follow the advice below to get a fundamental understanding of how to structure your diet without having to stick to a strict old school routine.

MACROS

Protein is the most critical component of your diet. Insufficient amounts will result in slow to no muscle gain, and potentially muscle atrophy. We require the amino acids derived from protein to develop and maintain muscle tissue.

How much protein you consume is largely dependant on your goals.

Fat Loss:
If you are aiming to lose fat, you'll need to be in a calorie deficit. But a calorie deficit does not mean your protein intake should decrease. instead decrease your carbs and fats first. A protein intake of 1.4-1.8g per kg of body weight should be sufficient enough to maintain muscle mass whilst you lose fat. Those feeling up to the challenge may wish to try an intake as high as 2.4g per kg of body weight, which has been shown to build muscle mass even whilst in a calorie deficit.

Muscle Gain:
If you aren't concerned about fat loss, and would rather focus on muscle gain exclusively an intake of 1.8g per kg of body weight in a calorie surplus should be more than enough. There is little evidence to suggest more provides noticeable results. But due to the satiety properties of protein you may find high intakes subdue food cravings and thus make higher calorie intakes difficult to achieve.

Carbohydrates are ... well ... delicious. And often demonised due to the fast absorption rate in the body. This is in fact why they are so valuable to us, as they can be easily converted into much needed energy.

Sugars in carbs do not make us fat. But refined and fast digesting carbohydrates don't satisfy us as much as proteins and fats. Because of this we have a tendency to overeat on carbs. But that is our fault, and our willpower, not carbs, not the insulin spike we get after consumption either. In fact the insulin spike we get 20-30 mins after carbohydrate consumption can be very helpful during hypertrophy training. A topic for a later module.

How many carbs you consume is completely down to you. Often a good starting point is to match how many calories you get from protein. For example if you aimed to consume 1.8g per kg of body weight for protein and this works out to be 30% of your intake, do the same with carbs, and ration them well throughout the day so cravings are subdued.

It's as simple as that.

Fats are not to be overlooked. Fat does not make us fat. none of our macro-nutrients do. or hormones. Only over eating makes us gain fat.

Fats aid in many bodily functions. For example the break down of triglycerides in fat cells provides muscles with energy when required. Perhaps more importantly however is our fat allows us to create hormones vital to metabolic functions, including fat loss, and protein synthesis (muscle building).

Focus on the consumption of 'good' fats however, not processed foods. And avoid cooking with oils which cant handle the heat of a pan or oven. (avocado and coconut can). If you're unsure on your current consumption of fats, use the dietary analysis request feature in the support section.

SUSTAINABILITY

Sex without an orgasm... sure it was ok, you enjoyed the journey lets be honest. But you didn't get the end result. And likewise an orgasm is great, but better when you've enjoyed the journey.

The same applies to your diet. You have to enjoy the journey, and get the end result. So how is it done?

Understand that some foods are very moreish, and wont satisfy you for long. But they still provide energy, and in many cases nutrition. They may not have the micro-nutrient value of a bowl of veg, but mentally they stimulate you. This is great, and important as you will be socialising your whole life. Don't be the person that brings a Tupperware to a party... trust me.

Try hitting your macros with the foods you enjoy, and slowly replace foods you have a poor relationship with, with healthier alternatives. Soon you will have balance. nobody eats chicken and broccoli everyday, and if they did, they'd be malnourished and miserable no doubt.

Don't forget to live your life.

Once you've found balance in your diet you must be realistic with what you're setting out to achieve.

There is 3500 calories in a pound of fat. that's a deficit of 500 calories a day to lose 1lb every week. Is that possible? how much would you have to sacrifice to get that? would is be more sustainable and less stressful to achieve that in 9 days rather than 7? Could you do more one week and less the next?

Ultimately you are in control, and nobody but you is putting pressure on your goals. (unless you're a premium member, in which case we'll have established realistic targets).

Remain goal orientated. If you mess up one day, don't kick yourself, you could potentially make up for it by eating less the next day, or training harder to burn a few extra calories. See it as a weekly total if you have to rather than a daily struggle. If you've had a real stinker of a day, like we all do. Write it off completely and accept that you're human.

You may also find that when results start to show you either feel empowered to achieve more, or you take a step back feeling confident you know how. A strange aspect of human nature, but not one you should submit to.

As your body weight changes you may also find your TDEE needs to recalculated. your metabolism may slow down too at high calorie deficits, this is normal. As a golden rule for all Orgy members, never consume less than your BMR (basal metabolic rate). Or get in touch with a coach about a diet break.