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How to achieve the perfect diet

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In this episode Jonny discusses the concept of the “Perfect Diet” and how you can apply it into your diet and training.



How to achieve the perfect diet

Posted by PropaneFitness on Tuesday, 26 June 2018


THE “PERFECT” DIET This is the structure we use with all of our clients when they first come to us, especially if they feel a little lost with what to pursue as a goal. The core of this idea is this: GET LEAN, ONCE AND FOR ALL. Most people spend years in a “semi-dieted” state, never really achieving their goal body fat levels but also never allowing themselves enough calories to fuel muscle gain, strength and performance. Unless your goals prevent it, you should spend as much time as possible with calories high enough to support muscle and strength gain (while minimising body fat gain). Once you’ve achieved a level of leanness that you’re happy with, it’s possible to then avoid a “cut” for a year or longer if planned and managed appropriately. If you do diet, it should be with a specific outcome and end point in mind, staying in a calorie deficit indefinitely is definitely not recommended if you care about your strength, mood and social life! Here’s the overall structure: Step 1: Start with an aggressive deficit while the tolerance to dieting is high! The goal here is to lose as much body fat as possible in the first month or so before the negative side effects of dieting creep in. We use our 28 day Shred or Fast(er) Fat Loss programs for this. Step 2: A slower rate of weight loss with the intention of cruising to the goal weight, , mood and strength gain. Step 3: Gradually and methodically increase calories while aiming for a small/zero change in body weight. Step 4: Move into a small calorie surplus, enough to see a gradual increase in weight each month while focussing on performance in the gym and enjoying life while retaining leanness for as long as possible. #macros #iifym #flexibledieting #socialeating #swaps #infographic #diet #fatloss #fatlossjourney #macronutrition #myfitnesspal #mfp #bodybuilding #protein #carbs #fat #indianfood #eatingout #propaneprotocol #flexiblediet

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The lesson 

Getting lean once and for all is one of the best things you can do for your progress. The goal should always be to spend as much time as possible NOT in a calorie deficit.

The APPLication

If you’re someone who’s been in a “semi-diet” for a long time now, it’s time to do something different.

Begin by tracking your calories and weigh ins, getting a handle on what’s happening right now.

If you’d like our help, our 6 week PropaneProtocol is the perfect onboarding experience to our methods, you can find out all you need to know below.

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