HOW TO GET LEAN (diet plan set up) | Fouad Abiad

TL;DR

Fouad Abiad shares his lean diet and workout regimen.

Transcript

okay so I have had one meal already and I am wearing t-shirt and pants we're gonna say that whatever weight is here is probably gonna be up one or two pounds from my morning weight tomorrow we'll get a proper morning weight but today I just want to show you guys where we're at okay this is this is a the official weigh-in all... Read More

Key Insights

• Fouad Abiad emphasizes the importance of a simple and consistent diet, primarily consisting of chicken, cream of rice, and vegetables.
• He recommends keeping pre-workout meals small and easily digestible to avoid feeling bloated during workouts.
• Supplement timing is crucial; pre-workout supplements should be taken 15 minutes before training, while intra-workout drinks should be consumed throughout the workout.
• A lean bulk diet for Fouad includes 413 grams of protein, 550 grams of carbs, and 96 grams of fat, totaling 4716 calories.
• The transformation diet reduces calorie intake to 4040 calories with adjusted macronutrient ratios to facilitate fat loss.
• Fouad suggests monitoring the body’s response to diet changes and adjusting carb intake as needed to continue fat loss.
• He stresses the importance of avoiding emotional eating and focusing on the numbers to achieve desired fitness goals.
• Fouad plans to keep updating followers on his progress and encourages them to share their experiences with similar diets.

Questions & Answers

Q: How does Fouad Abiad set up his pre-workout meal?

Fouad Abiad's pre-workout meal is small and easily digestible to prevent bloating during workouts. He prefers low-fat foods like chicken breast and low-fiber carbohydrates such as white potatoes. This approach ensures quick digestion and energy availability for training.

Q: What is the purpose of intra-workout supplements according to Fouad?

Intra-workout supplements are used to maintain muscle fullness, provide nutrients during training, and enhance endurance and pump. Fouad starts sipping his intra-workout drink at the beginning of his workout and continues throughout to ensure sustained performance and prevent fatigue.

Q: How does Fouad determine his lean bulk diet macronutrients?

Fouad calculates his lean bulk diet by multiplying his body weight by specific factors: 1.5 grams for protein, 2 grams for carbs, and 0.35 grams for fats. This results in a diet of 413 grams of protein, 550 grams of carbs, and 96 grams of fat, totaling 4716 calories.

Q: What changes does Fouad make for his transformation diet?

For his transformation diet, Fouad reduces his calorie intake to 4040 by adjusting macronutrient ratios. He decreases carbs and fats slightly while maintaining high protein intake to promote fat loss while preserving muscle mass, creating a daily deficit of 676 calories.

Q: Why does Fouad emphasize a simple diet?

Fouad advocates for a simple diet to eliminate emotional eating and focus on achieving fitness goals. By sticking to a consistent meal plan with limited food variety, he can better monitor his body's response and make necessary adjustments to continue progressing.

Q: How does Fouad approach monitoring his diet progress?

Fouad monitors his diet progress by tracking scale weight, mirror appearance, and gym performance. If these indicators show positive trends, he maintains his diet. If progress stalls, he adjusts carb intake or adds refeed meals to keep his body adapting and progressing.

Q: What role do emotions play in Fouad's diet strategy?

Fouad emphasizes eliminating emotions from dieting, focusing solely on numbers and performance. He believes that disregarding taste and emotional satisfaction helps maintain discipline and achieve desired physique changes, as real progress is measured by results, not feelings.

Q: How does Fouad plan to support his followers' fitness journeys?

Fouad plans to support his followers by providing ongoing updates on his own progress, offering detailed insights into diet adjustments, and inviting followers to share their experiences. He encourages engagement through comments and feedback to foster a supportive fitness community.

Summary & Key Takeaways

• Fouad Abiad shares his lean diet setup, focusing on a simple meal plan with chicken, cream of rice, and vegetables. He emphasizes the importance of easily digestible pre-workout meals and provides insights into supplement timing for optimal workout performance.

• The lean bulk diet consists of 4716 calories, while the transformation diet reduces intake to 4040 calories for fat loss. Fouad advises adjusting carb intake as needed and avoiding emotional eating to maintain focus on fitness goals.

• Fouad encourages followers to monitor their progress and share their experiences with similar diets. He plans to provide updates on his journey and invites others to engage with his content for further guidance and motivation.