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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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Intuitive eating for lean muscle isn’t as easy as it sounds

May 20, 2019

It’s all about the Keto diet right now, but that buzz will fizzle out soon enough. While “going keto” will lead to weight and fat loss, the truth is: it’s not sustainable for most people. Most importantly, it might not even be healthy. And it’s not even necessary to do.

Your ultimate goal should be to become an intuitive eater, and the only way to do that is to take your time with nutrition 101 stuff, and learn how your body responds to certain foods. While this approach takes a bit more time, there are some guidelines to getting there a little more quickly.

You may also like: The 25 best muscle-building foods

First of all, if you’re eating more calories than you need, then you’re going to gain weight. Whether or not it’s fat or muscle depends on the macronutrients. On the flip side, if you eat less calories than you need, you’re going to lose weight. Whether or not it’s fat or muscle depends on the macronutrients. It really is that cut and dry. (Unless you have some type of metabolic disorders, but only an actual doctor would be able to tell you that.)

In a video shoot prep post here, I made mention that 168 is my number. It’s true. I’ve been around that weight for the last 8-10 years with sub 10% body fat. Don’t believe it? Here’s a split screen of me around 2009 and then me in early 2017. Pretty close. That’s consistent training and consistent clean eating. Neither have changed very much at all.

Over the last several years I’ve become more and more of an intuitive eater.

PROMOTION: For highly-customized workout and nutrition program, visit DigitalFitnessAdvisor.com, a new exclusive service by HFP. View one of our incredible body transformations and case studies with Australian actor Ben O’Toole.

Let’s take a look at my typical diet:

Since 2009 or so, this has been my general (and rough) template.

Breakfast: 30 grams of a protein shake with BCAAs + 1/2 cup oats (May 2019 update: I don’t use BCAAs much anymore because the research just doesn’t seem as strong as it once did for muscle recovery. These days creatine at 5 grams pre workout and 5 grams post workout is much more regular — I really like the research now.)
Snack: Handful of mixed nuts/almonds
Lunch: Grilled chicken breasts (.5 lb) + mixed veggies and/or salad
Snack: Plain Greek yogurt infused some 15 grams of protein powder
Dinner: Grilled chicken breasts (.5 lb), tuna, or salmon + 1/2 cup oats + a green veggie of choice
Post-Workout: 30-40 grams of a protein shake with BCAAs

Very approximate totals:
2,000 calories
265 protein (~53%)
120 carbs (~24%)
47 fat (~21%)

This “diet” was structured around the following:

  1. Eat 6 meals per day
  2. Protein is the base of all/most meals; aim for 30-40 grams
  3. Carbs only in the morning and/or around workouts. Only 25-35 grams or so each.
  4. Fat kept relatively low and eaten separate from carbohydrates

Here’s where things get confusing

After not doing this for quite some time, I looked at a couple online calorie calculators to see the recommended amount for maintaining my weight. For my moderate activity level, it gave me 2,670 calories to maintain. And 2,170 calories to lose a pound per week.

If I follow a 50/30/20 protein/carb/fat ratio based on the 2,670 calorie recommendation: Protein would be about 330 grams, carbs about 200 grams, and fat would be 59 grams.

Now, if we recall my diet above, the total calories were approximately 2,000. Protein was 265g, carbs was 120g, and fat was 47g.

The calorie and macro formulas are not perfectly aligned with my results.

Here’s what this tells us about the process

1. Trying to be precise is difficult and may not even be the right approach. It’s more about finding a range (and fine-tuning that range) that works for you.

2. Starting with a basic calorie counter is a great idea but you can’t expect it to be the end-all be-all answer.

3. The next step would be deciding how to break those calories out into macronutrients. (I recommend starting with 50/30/20 and sticking with it for a month to see how your body responds.)

4. Take a before photo, weigh yourself, even get your body fat checked if you want. (But, the mirror does the better job, IMO).

5A. At the end of the month, if you gained weight, you know you’re eating a surplus. However, if you’re leaner and more muscular, your macros are on point. But, if you’re carrying more body fat, then either the calories or the macros need readjustment (or both).

5B. At the end of the month, if you lost weight, you know you’re in a deficit. If you look leaner and more muscular, your macros are good, but you will need to bump up your intake to gain any additional muscle.

5C. If you weigh about the same, but look leaner and more muscular, you’ve found a good spot for calories and a macro breakdown.

6. The only way you’re going to push the needle in either direction is working on your own personal macronutrient formula. Maybe you need 60/20/20, a 70/20/10, a 50/10/40, a 40/40/20. Something in between two of these? There are many possible variations…

7. Speaking of variables; age, body type, stress levels, and the type and amount of exercise you’re doing all come into play. A 21-year-old college student has high testosterone and a carefree lifestyle, a 39-year-old investment banker is under significantly more stress, and his test levels are slowly dwindling.

8. As you manipulate your diet over time and become pleased with your results, then you know you’re becoming an intuitive eater. You know what you need, when you need it, and how the body responses.

9. At this point in your process, given the increased awareness of your body, this becomes a more appropriate time to experiment with more advanced or elaborate strategies such as fasting or carb cycling. (I’m not recommending you try them, especially if you’re in a good place, but if you’re interested, go for it.)

10. The scale becomes completely obsolete and the mirror takes over as the primary evaluation tool.

My final thoughts on food and figuring it out:

Your calories and macros will never be perfect. This is long process.

If you’re just starting out, throw out all the junk food in your house. If you’re serious about figuring this out, you don’t have time for junk yet.

On that note, don’t plan on any “cheat” meals for at least the first month. You don’t even know your body yet, don’t concern yourself with where you can “treat yourself”, you have plenty of time for that.

Most people don’t realize how much or how little they are actually eating. Educate yourself on serving sizes and be aware of what’s in what.

Food quality is more important than quantity.

The winning combination for me: protein is the base, carbs and fat support. It might be different for you.

PROMOTION: DOWNLOADABLE PDF


bad dietscalorie countersfat loss dietsgood dietsintuitive dietintuitive eatingketomuscle-building diets
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Diets

Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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18 Comments


Mike Henson
December 3, 2017 at 10:54 pm
Reply

Nice artical Mike! Appreciate the info.



    HFP EDIT
    April 27, 2018 at 7:41 pm
    Reply

    Thanks, Mike. Appreciate the nice comment.

David Glover
December 4, 2017 at 4:54 pm
Reply

This is great advice and a huge educational piece to the healthier lifestyle puzzle. Thanks for the knowledge and the insight!



    HFP EDIT
    April 27, 2018 at 7:41 pm
    Reply

    Thanks, David. Glad to hear you’ve found it helpful!

MarkP
December 28, 2017 at 2:19 pm
Reply

Mike thanks for your detailed reports. I’m 59 and following your posts like a hawk. I’m 172 at 5’11”. My only issue at my age is testosterone levels. I’m bent on finding macros magic. I’m in the gym 6 days a week. Thanks for info.
and thanks working so hard to inspire us oldies.



    HFP EDIT
    April 27, 2018 at 7:40 pm
    Reply

    Hey Mark! Thanks for the nice comment. Glad to hear you’re using the plan. Keep up the hard work!

UTTAM
April 22, 2018 at 8:05 am
Reply

Very true.. thanks for sharing and I have been trying to figure out the meal plan and this post really helped.



    HFP EDIT
    April 27, 2018 at 7:33 pm
    Reply

    Very happy to hear you’re finding this useful! Appreciate the comment!

    HFP EDIT
    April 27, 2018 at 7:44 pm
    Reply

    So happy to hear this! Thanks for commenting!

Timothy Rohrer
April 27, 2018 at 5:49 pm
Reply

Currently trying this meal plan with Built for the Beach 2.0. Just have one question. How much is a handful of mixed nuts? 1/4 cup seems a bit small, just trying to get it right.



    HFP EDIT
    April 27, 2018 at 7:32 pm
    Reply

    Try eating a little bit more. Bumping it up to 1/2 cup won’t make or break your gains. As the piece mentions, diet is something you will learn for yourself. This is only a guide or blueprint. Hope you crush it!

      Timothy
      April 27, 2018 at 10:08 pm

      I’ll do that. That’s about what I eat today. Loving the program. Will probably try 3.0 next. Thanks for all the post and info guys. Keep it up.

        HFP EDIT
        May 9, 2018 at 11:43 pm

        Sounds great!

FAQ: What are the best exercises for my abs? - HUMANFITPROJECT
May 12, 2019 at 10:31 am
Reply

[…] Also, all exercises aside, if your diet doesn’t get your body fat low enough, you won’t see your abs. Read: Intuitive eating for lean muscle […]



FAQ: How often can I have a cheat meal? - HUMANFITPROJECT
May 26, 2019 at 4:57 pm
Reply

[…] very possible it’s your overall approach to eating that needs reevaluating. Read our piece on intuitive eating for lean muscle and our piece on the 6 steps to make your diet work for […]



FAQ: What supplements should I be taking? - HUMANFITPROJECT
June 2, 2019 at 4:42 pm
Reply

[…] your body responses to food instead of what supplement or supplements to add into the mix. (Read: intuitive eating for lean muscle and how to start your own diet […]



FAQ: I like to think I eat healthy, but why can’t I lose weight? - HUMANFITPROJECT
June 23, 2019 at 9:17 pm
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[…] this post on intuitive eating for lean muscle + the six steps to starting your own […]



The 12-Week Accelerated Starter's Plan - HUMANFITPROJECT
November 19, 2019 at 9:22 pm
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[…] Intuitive eating for lean muscle […]



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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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