Many people who just started working out think that only training often enough will lead them to great results. However, this is not how it works. Without proper nutrition, you will get nowhere. Eating right is even more crucial than training right. Your results will come 30% from training and 70% of correct eating. People who remain eating junk food and other unhealthy food and are expecting great results are just wasting their time. The truth is you cannot out-train a bad diet. In this post, I will go more into detail on how to create a balanced, and healthy calisthenics diet.
Importance of a healthy diet.
Having a healthy and sustainable diet is so important. It can make/break your progress. The better you eat, the better your results will be. Eating right optimizes recovery after workouts and gives you energy before the workouts. Also, the way how your physic looks. You cannot be eating junk food, expecting you will get lean eventually. Abs are not only made in the gym. For the most part, they are made in the kitchen, and that is a fact.
What foods should you be eating?
A healthy and balanced diet is very straight forward. There is not a secret formula for success. Everybody with the right discipline and dedication can do it. There are just a few key points you should keep in mind while dieting.
- Like I said before: you cannot eat only junk food and expect great results. It is best to eliminate all unhealthy food and empty carbs as much as possible. It does not mean that eating a pizza or drinking a milkshake will not hurt your progress. Just keep it limited.
- Eat whole foods with much lean protein. Consuming foods high in protein will not only boost your recovery, but will also keep you fuller for a longer period. It will prevent cravings, and you will avoid eating that piece of chocolate. You will find much protein in foods like lean meat, fish, eggs, dairy. There are enough tasteful products to eat in a healthy and balanced calisthenics diet
- Weigh and track your food. A healthy diet needs to be balanced. You can be eating healthy, but if you eat too many or too few calories, you still will not get the best results. Besides tracking your calories, it is also necessary to track your macros. It ensures that you eat enough proteins etc. There are plenty of fitness-food tracking apps you can download. Fill in your height, weight, age, and fitness goal. The app will calculate the number of calories and macros you need to eat every day. When tracking your food, it is important to scale it before eating. It makes everything so much easier. Estimating food is often really hard. You will find yourself most of the time overestimating the portion sizes. This way, you will never eat too much or too little.
- Eat a lot of vegetables and fill up with fresh fruits. Fruits and vegetables contain a lot of needed vitamins and minerals. Better snack these low-calorie foods than other junk food. Because fruits are high in fiber, they will give you a much fuller feeling than when eating a candy bar.
How to make your calisthenics diet plan
The first thing you need to do is to establish your fitness goals. What do you want to accomplish? Do you want to lose fat, or do you want to gain muscle? Both two are completely different approaches.
Gaining mass or losing fat has to with one thing. It is the number of calories you eat in a day. Eat more calories than you need, and you will gain weight. Eat less, and you will lose weight. To know how many calories you need, you can use the website https://www.calculator.net/calorie-calculator.html. Fill in your information and click calculate.
How to gain muscle
Eat a LOT. You know your calorie maintenance. Eat 200-500 calories on top of that. For example, your maintenance is 2500 eat 2750 to gain more muscle. Make sure you eat more than you burn. However, this does not mean that you are going to eat like shit. Try to eat 70% healthy nutrients, the other 30% you can eat whatever you like. Train hard and eat a lot of protein. This will boost your muscle gaining and development the most.
How to lose fat
A lot of people are finding fat loss really difficult. But it is really simple, just burn more calories than you eat. Only then you will lose fat. There is no secret formula. Go about 200-400 calories below your maintenance. Please do not try to starve yourself by going 1000 calories below your maintenance. You can not sustain a diet like this for a long time, and you will fall back in a matter of days. Besides, eating too little will result in muscle loss. This, on the other hand, is exactly what we do not want to accomplish. So make sure that everything you do eat contains a lot of protein. This way, you can still build and lose fat at the same time.
A healthy calisthenics diet
How many grams of protein do you need?
Eating enough protein is really important for muscle recovery. These are the building blocks that repair the damaged muscle tissues after a heavy workout. Therefore, it is essential to determine how many grams of protein you need in a day. Calculating how many you need is really simple. You need 1,2-2g per kilogram of body weight for optimal muscle development.
You hear a lot of people talking about the importance of taking a protein shake after a workout. But is taking protein supplements like protein powder really necessary?
Well no, but it could be quite handy.
Some days you will not be able to hit your protein needs out of food. Taking protein supplements can be a great quick solution. If you have a busy life, this could be helpful. But usually, you can hit your protein needs with healthy high-protein food easily.
Some calisthenics diet tips
At last, I have a few dieting tips that will help you with your journey.
Drink a lot of water
Everybody should drink at least two liters of water every day. Drinking water frequently will not only boost your metabolism, which helps you burn more fat and lose weight. But, also gives you a feeling of fullness. Believe me, just give it a try. Next time you are hungry, drink a big glass of water. You will notice your hunger feeling will fade away. Water contains zero calories so, you can drink it as much as possible, and you should. This way, you stay hydrated, and it will clean you from all the harmful toxins in your body.
A good night of sleep will make you less hungry. Besides, it helps in improving willpower. It really helps to resist the temptation of unhealthy food. Make sure to get at least 7-8 hours of sleep every night in a completely dark room for optimal results. Sleep will also support muscle recovery. The better you sleep, the better the recovery will be.
Intermitted fasting is a dieting technique you use for fat loss. You create a schedule where you can only eat in a window of 8 hours. For the other 16 hours, you drink only water, coffee, or tea. Eating only in an 8-hour window helps you to eat less. The first days may be hard, because of the hunger cravings, but as I said before, sleeping and drinking a lot of water will help you to resist these cravings. You will see that after a few days, it gets easier.