Best diet and most realistic diet to get lean shredded muscle by 2023?

[Anonymous]

So , I've always wanted to be in crazy good shape but never either had the motivation or felt the need to do so. But recently, I watched Creed 1 and 2 and saw how Adonis looked and immediately wanted to look like that. I told this one person my goal and they laughed at me and it just makes me more motivated to get there. There's more of a reason I am doing it but it's too long of a story lol. So what is a diet that is able to fit into a schedule of someone who works 9-10 hour shifts? I saw his diet and I was like "ok I can try it" but Michael B. Jordan eats like 5-6 times a day and I can do that if it's consistent but not spread out tho unless I stop work make food and be back in an hour multiple times in the work shift lol.

[Anonymous]

TL;DR version

Protein: meat, fish, eggs, dairy (always reach for protein even when snacking

Fats: fatty meats, fatty fish, eat your egg yolks, drink whole milk, cook in butter - avoid a “low fat” diet

Carbs: potatoes, pasta, rice

Vegetables: green leafy veg

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Long Version

The biggest mistake guys make when trying to build muscle and get ripped though is to listen to the fitness industry about diet. The fitness industry is run by steroid users pretending to be natural lifters, and therefore they write based on what works for them. But what works for them will not work anywhere near as well for a natural lifter.

The main thing to ignore is their advice on fat. They’ll always tell you to eat “clean” - eat lean meats, eat egg whites and leave out the yolk etc.

You need testosterone to build size and to burn fat. They’re injecting their testosterone, that’s all that steroids are. If you’re not, you need to produce it naturally, and the only way to produce a high amount naturally is by including good fats in your diet.

Testosterone is literally derived from cholesterol. Low cholesterol = low testosterone.

So basically eat fattier meats, fatty fish, eat egg yolks, drink whole milk, cook in butter, lard, coconut oil, olive oil. Don’t be fooled into thinking that “low fat” automatically equals “healthy”.

Aside from that, the main food source you need for muscle building is protein. That’s simple, the best sources of protein are animal products. Meat, fish, eggs, dairy. Same things you need most of the good fats from.

For testosterone production also, the best vegetables to eat are green leafy ones - cabbage, spinach, kale, broccoli etc. They also reduce your estrogen levels, and of course have other health benefits.

As for carbs, the best carb sources are potatoes, pasta and rice in that order. Carbs will be your main source of energy, but it’s also carbs that will determine how much weight you put on, not fats. This is where most of your calories will come from, and weight gain/loss is all about calories in vs calories out. If you want to gain more weight eat more carbs, if you’re trying to lose weight eat less. Simple. Although I will say never cut them out completely.

Whether you’re trying to gain or lose weight, if you want to use a supplement, the only one I’d suggest is creatine. It will help you gain muscle if you’re bulking or to maintain muscle if you’re cutting. Aside from protein shakes it’s the only other supplement proven to actually work, don’t waste your money on anything else.

As for your plan, if you’re skinny right now, forget trying to cut or stay lean until you’ve built some muscle mass. Your main priority should be building size. There’s no point trying to get leans and cut when there’s no muscle to show. Trying to build muscle while trying to maintain low body fat is playing on hard mode. It’s quicker and more efficient to gain a little bit of fat and then cut. I’d say bulk until Feb/March, begin to cut down on carbs slightly from then so that you can be ripped for summer.

If you’re overweight, building muscle won’t be as hard for you anyway so take creatine and eat less carbs.

I’d also suggest time restricted eating/intermittent fasting either way. Eat all of your food within a 9 hour window, drink only water for the remaining 15 hours. This has been proven in many studies to increase the amount of muscle built and the amount of fat burned. It also doesn’t have to mean less calories even if you’re bulking, just eat bigger meals. Also has other health benefits such as fighting against diabetes and high blood pressure.

[Anonymous]

Talk to a dietician, and start a work out program.

[In_Trance]

whichever one you can stick to