How to Eat Big Meals and Drop Body Fat at the Same Time

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What if eating didn’t have to be as hard as many people make it out it be? If you didn’t have to cut out the foods you enjoy from your diet? If you could eat big, satisfying meals while simultaneously losing fat?

Well, the good news is that you can do all of those things while achieving an incredible physique and enjoying the process along the way! That’s why we’ve put together this guide on how to eat like a true Kino Warrior — someone who can eat like a beast and gain muscle and shed fat like one, too.

Wanna work out in the sun? Check this out: How to Build Your Summertime Physique in the Sunshine

The Truth About Losing Fat

The biggest problem when it comes to fat loss is the misconceptions that surround the topic. Self-proclaimed fitness gurus who are looking for quick cash have created misunderstanding and have led people to believe lies about what causes fat gain, as well as what we must do to lose fat.

However, there’s a simple and proven formula for dropping fat:

Eat fewer calories than your body burns, and you’ll enter into an energy deficit.

Your body is forced to make up the energy deficit from somewhere. So, it taps into its own fuel stores by using (a.k.a. burning and losing) fat.

With that cold-hard fact in mind, the goal is simple: to get your body to burn fat while still being able to maintain and build muscle, uphold a strong metabolism and keep hunger at bay.

This means that a well-designed eating schedule will allow you to:

  • Consistently drop fat
  • Maintain or build strength and muscle
  • Maintain a strong, healthy metabolism
  • Keep you satisfied

Breakfast foods taste so much better when you eat them for dinner

Calories and Macros

The key to building an incredible physique and ensuring you’re burning fat while gaining muscle is in the calories and macronutrients we consume. Macronutrients are the fats and carbohydrates you consume, along with protein, which is essential for building muscle.

Even though you want to be in a calorie deficit to lose fat, you still need to ensure you’re getting in enough nutrients, meaning sufficient protein (0.7g-0.8g per pound of body weight) and a good balance of fats and carbs.

When it comes to calories, a good starting point to consume slightly under maintenance and be in a deficit is to eat around 12 calories per pound of body weight. From here, you can keep track of how this affects your weight week by week and make slight adjustments to your caloric intake if needed.

A method of regulating fat and carb intake is to set fats to roughly 30 percent to 35 percent of total daily calories. Then you can fill the remaining calories with carbs. Carbs are going to support the release of neurotransmitters that support cognitive function, mood and sleep. Not to mention, carbs also support testosterone and training performance. So, despite what some may say, carbs are not the enemy!

And, most importantly, eating plenty of fats and carbs is going to keep you feeling satisfied with your nutrition protocol. Protein helps fill you up; carbs and fats make you feel great. This potent combination will make this a lifestyle change you actually enjoy.

In order to know what you’re putting into your body — as well as meet your calorie and macro goals — you need to track the food you eat. With dozens of apps and websites for tracking food, this shouldn’t be hard and will allow you to effortlessly achieve your eating goals each day.

Example Day of Eating

Let’s say that you weigh 180 pounds. You would be consuming roughly 2160 calories per day, composed of around 145g of protein, 80g of fat and 216g of carbs.

Here’s what your diet may look like:

  • Wake-up (7-9 a.m.): sparkling water and black coffee (or Kino Octane)
  • Meal 1 (12-2 p.m.): 800 calories, 60-70g protein
  • Meal 2 (6-8 p.m.): 1000 calories, 80g protein
  • Snack (9-11 p.m.): 360 calories of dessert or snack (no protein needed)

That’s a satisfying day of eating, and you get to eat the foods you love. Getting lean can be unbelievably fun when you’re in control!

This feasting occurs while simultaneously dropping fat and promoting a chiseled physique. Obviously, this example is designed for someone who is around 180 pounds. If you weigh less, you’ll be eating fewer calories. If you weigh more, you’ll be eating more calories.

Nonetheless, it goes to show you how amazing the eating plan of a Kino Warrior can be. The world is yours in terms of food, so long as you hit your macros (especially protein) and stay within your deficit.

Looking to track your progress? A picture’s worth a thousand words: How to Take Better Before and After Photos to Highlight Your Physique

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Foods to Eat

It’s true that macronutrients and calories are most important when it comes to fat loss and muscle gain.

That said, it’s still favorable to eat healthier foods, as they provide more micronutrients and benefit the body overall. Also, it’s important to eat foods that fill you up and keep you satisfied throughout the day. (For example, potatoes are far more filling than a bowl of rice or cereal.)

While you can still fit any food you want into this plan, it makes sense to eat the foods that best keep you full and satisfied. This will make your eating habits easier to sustain and keep you focused on staying in a caloric deficit. It also makes sense to incorporate foods that are quick to make so you can enjoy the day without spending hours in the kitchen.

When it comes to getting a great spread of macronutrients, satisfying foods and easy-to-make options, here are some example foods you can include in your nutrition plan:

Proteins

  • Chicken breast
  • Extra-lean ground beef
  • Flank steak
  • Sirloin steak
  • Egg whites and whole eggs
  • Low-fat shredded cheese
  • Cottage cheese (2 percent fat)

Carbs

  • Potatoes
  • Bread
  • Pop chips
  • Tortillas
  • Rice
  • Pasta
  • Fruits (apples, bananas, etc.)
  • Veggies/greens

Added Fats

  • Butter
  • Oils for cooking (coconut oil, olive oil and macadamia oil)

These options, along with full meals, recipes and tons of nutritional help can be found in Kinobody’s Kino Chef Cookbook to help you dial in your nutrition.

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Getting my weekly 24 hour fast on. Comment below if you're doing it with me :)⠀ ⠀ I've been experimenting with doing a longer fast once per week. It's going to be my challenge for the month of June. ⠀ ⠀ So far I've been absolutely loving it. I'm experiencing accelerated fat loss, improved skin and it's also challenging and improving my discipline.⠀ ⠀ My favorite way to do the 24 hour fast is to finish eating at dinner time the night before. ⠀ ⠀ You want to be very careful not to overeat on purpose the night before. This will undercut the benefits. As well, you don't want to eat too little the night before or it won't be very comfortable.⠀ ⠀ For the fast, I recommend drinking lots of sparkling water and black coffee to blunt your hunger. ⠀ ⠀ What happens during the 24 hour fast is really profound. Insulin levels are low, growth hormone spikes and fat mobilization increaes rapidly. What's more the increase in growth hormone actaully helps prevent muscle protein breakdown. ⠀ ⠀ When it's time to break your fast, enjoy yourself. Don't be too strict. After a long fast you want to eat until the point that you're relatively full. You've earned it. ⠀ ⠀ For me, I'll typically eat about 2000 calories the day before and the day of my 24 hour fast. This is a pretty big calorie deficit for me as my maintenance is around 2800. ⠀ ⠀ Tag a friend you want to challenge to the 24 hour fast. Also let me know how you enjoy it. ⠀ ⠀ After June I'll probably go back to doing them 1-2x per month. But for now it's going to be a great challenge to sharpen up a little faster. ⠀ ⠀ ⠀

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Intermittent Fasting

Intermittent fasting is an amazing way to help you eat monstrous meals while hitting your macros and staying in a calorie deficit. By pushing your first meal until later in the day and cutting out snacks, you can afford to eat one or two massive meals that will leave you feeling satisfied.

No one wants to go to bed feeling hungry. Intermittent fasting can help you feel full and satisfied by the time you lay in bed at the end of the day.

When it comes time to fasting, zero-calorie drinks in the morning are key. This can include sparkling water, black coffee and, of course, Kino Octane to help blunt hunger.

Once you’ve hit about the 16-hour mark of your fast, the fun of diving into a huge, delicious meal begins.

While fasting can be a helpful tool for eating, the most important thing is to ensure you’re following your calorie and macro goals. So, if intermittent fasting doesn’t work for you, try to find the best schedule that allows you to enjoy your day while reaching your nutrient goals.

Want the full secret to developing a rock-solid physique? Start here: Learn How to Lose Fat and Build Muscle

Training

Of course, your training goes hand-in-hand with your diet when it comes to achieving a jaw-dropping physique. Your eating habits can be perfect, but if you’re not progressing in the gym and building up your key lifts, you won’t see the muscle development you’re looking for.

In order to drop fat while gaining strength and muscle, you should be hitting the gym three days per week and building up key lifts. Kinobody programs have all the answers, tips and exact protocols to follow to ensure you kill it at the gym and build muscle in all the right places.

Conclusion

While there are tons of tips and strategies to burn fat, at the end of the day it comes down to the simple equation of energy in vs. energy out.

It’s always most important to remember that calories and macros are the keys to this equation. Keeping this in mind and tracking your foods — along with progressing on your key lifts in the gym — is the ticket to achieving the Hollywood physique while enjoying the process.

For more nutrition information and full workout courses, check out the Kinobody programs and take the physique quiz to get matched up with the perfect program for you.

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Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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