It’s critical to add healthy nutrition to your training routine, regardless of what program you’re trying out. If you don’t properly fuel your body with the right foods, it will be tough to reach your goal, even if you put in a lot of effort and time to exercise.
It can be challenging to get on board with a new diet plan if you’re not used to limiting your food choices or amount.
Fortunately, unlike other diets with strict guidelines about what you need to eat, how much you need to eat, and when to consume it, the diet we will suggest is far more straightforward.
To start with, the best calisthenics diet is the one that includes whole foods, meat, fruits, vegetables, and plenty of water. Cutting out sugars and processed foods will help you lose weight quickly. Adding quality protein will be critical to keep or increase your muscle.
You’ll discover more about the best foods to eat, how to alter your weight, and other tips to help you create the muscles you’ve always wanted in this article.
Macros And Calories
Your total daily energy expenditure (TDEE) is distributed this way.
- 70% Basal Metabolic Rate (BMR)
- 15% Non Exercise Activity (NEAT)
- 10% Thermic Effect of Food (TEF) or Digestion
- 5 % Exercise Activity Thermogenesis (EAT)
Just to clarify, these are averages, and depending on your lifestyle, (sedentary, moderate exercise, active exercise) it will change.
Having said that, even if you exercise regularly, your calorie expenditure from exercise will probably reach the most 15%.
This is why your diet is so important!
And as the saying goes, 80% of your body is built with what you eat and 20% through exercise. You could actually debate this but with the numbers provided above, you have a good argument that this rule applies to most people.
Calories Per Macronutrient
There are 3 types of macronutrients, and each one has a different calorie density (calorie per gram). This is just a quick reminder in case you already know this, and if not, make sure to read it carefully.
- Protein contains 4 grams of calories. The remaining glucose in the cells is converted to glycogen, absorbed by your muscles and liver. Muscle glycogen can only be used to feed your muscles.
- Like protein, carbohydrates also contain 4 grams of calories. These are the body’s preferred source of fuel. Some people use Fat as a source of fuel instead of carbohydrates (keto diet). But this will depend on your goals or how intense your workout may be.
- Fat is another type of macronutrient that contains 9 grams of calories. Contrary to popular opinion – fats are not harmful. They will keep you healthy as long as you eat the healthy fat. Fat also helps in several bodily functions like insulation, protection of organs, energy production, and vitamin absorption.
Macronutrient Split
To know how to divide the macronutrients, the first thing you should do is determine your calorie consumption and define your goals. Do you want to gain weight (muscle) or lose weight (fat)? The following approaches can be your guide to macronutrients split:
Weight loss ( 300 – 500 Calorie Deficit a Day)
- High Protein (40%)
- Moderate Carb (30%)
- Moderate Fat (30%)
Keeping a high protein intake during weight loss is critical since it will keep you satiated and help you keep your muscles so you only lose fat.
Muscle Gain (300 – 500 Calorie Surplus a day)
- Moderate Protein (30%)
- High Carb (40%)
- Moderate Fat (30%)
When you have a muscle gain goal you will need a calorie surplus. Since you will be working out with high intensity, carbohydrates are a great way to give you the energy you need and keep a high-performance workout.
It’s important you do this gradually since abrupt changes will actually raise your body fat percentage if you gain weight too quickly. The goal is to increase lean muscle mass rather than fat.
Maintenance
- Moderate Protein (35%)
- Moderate Carb (35%)
- Moderate Fat (30%)
With maintenance, you could actually choose your preferred diet plan. If you are Vegan, like the Mediterranean diet, or a fan o the Paleo diet, just make sure you keep your calories in check.
What we are suggesting is a balanced diet to keep your ideal weight.
Calisthenics Diet Tips
- Concentrate on whole foods such as lean protein, fresh fruits and vegetables, grains, and dairy products. Meat, fish, seafood, and eggs are some of the most common protein sources.
- Declare war on junk foods, processed foods, and empty carbs, as well as a war on sugar. Let’s just say that anything that comes in a box or packaging with a long list of ingredients on the label is wrong for you and should be avoided at all costs.
- To replenish your body’s vitamins and minerals, eat as many fruits and vegetables as possible. By picking meals that are low in calories and high in fiber, you ensure that you’re giving your body nutrient-dense food rather than empty calories.
- Limit your eating window by practicing Intermittent Fasting. Through this, you will inevitably focus on more nutrient-dense meals rather than junk food.
Wrapping It Up
A calisthenics diet is not complicated at all.
You must use common sense and select what is best for you: eating natural meals, avoiding processed foods, and drinking plenty of water, as with practically everything else.
It’s essential to keep an eye on your macro distribution and protein intake rather than the weight of your food when it comes to losing or gaining weight on a calisthenics workout program.
Change things up as you go along, and you’ll be able to lose or gain weight quickly.
Find a calisthenics partner to help you with your workouts and keep you motivated to stick to the program if it helps you feel better.
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