Simple Nutrition For Weight Loss And Muscle Gain

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TQT Formula: Nutrition For Weight Loss and Muscle Gain

On today’s episode of Live Lean TV, I’m sharing my simple TQT formula on nutrition for weight loss and muscle gain.

By following this step-by-step formula, you’ll ensure you’re on the right path when it comes to planning your nutrition for weight loss and muscle gain.

My TQT nutrition strategy is very straightforward, easy to follow framework, that can be implemented into anyone’s lifestyle.

It’s designed to help keep you on track to accomplish your diet and fitness goals.

Simply remember what each letter in “TQT” stands for and you’re ready to make better nutrition decisions.

This nutrition concept is something that I created, so if you google “TQT”, you probably won’t find anything unless its affiliated with my book, Awaken The Abs Within.

A complete outline of the TQT formula is in full detail in the book, so if you haven’t picked up a copy yet,  click here.

Here’s how it works…

Nutrition For Weight Loss And Muscle Gain (Simple TQT Formula)

TQT formula: nutrition for weight loss

T stands for “Type”:

In particular, the type of food.

We talked about this in last week’s Freestyle Friday video called: 1 Simple Nutrition Tip For Faster Fat Loss.

This simple nutrition tip covered the importance of eating one ingredient foods.

This means if you look at the nutrition label, it should only include one ingredient.

I call this real food.

The type of food your body was designed to digest and absorb nutrients from.

This is why I recommend the majority of your diet to be comprised of:

  • Foods from the earth: i.e. plants and animals

Foods from the earth does not include processed foods that contains a bunch of chemicals, preservatives, and comes in a box.

Especially one ingredient foods high in protein such as:

In a past video, I called these high protein foods, “man foods”, but I find there is nothing more attractive than seeing a female that loves eating steak, fish, and chicken.

I’m not knocking vegetarians, I love you too, but there’s just something about a female that loves to eat protein.

It’s a good sight, I’ll just leave it at that.

So focus on the right types of protein, the best types of carbohydrates, such as one ingredient carbohydrates like sweet potatoes.

This does not include carbohydrates from packaged crackers, chips, and cookies.

Get those unhealthy carbohydrates out of your diet.

And finally, focus on the right types of healthy fat.

Healthy fats mainly include: 

There are all kinds of healthy fats that you should be adding into your diet.

I love healthy fats.

Moving on.

Q stands for “Quantity”:

The quantity of food that you eat has a huge impact on if you’re losing weight, storing fat, or gaining muscle.

The most important aspect of weight loss is being in a calorie deficit.

So your body needs to burn more calories than what you’re taking in.

You burn calories by moving your body and you add calories by eating food.

I have provided you with a step-by-step formula in Awaken The Abs Within that can tell you, based on your activity level and metabolism, how many calories you should be taking in a day to lose weight or gain muscle.

This calculation will also tell you what percentage of your calories should come from protein, carbs, and fat based on your specific goal.

Your physique goal could be to:

  • maintain your current physique
  • lose weight
  • gain muscle

Once you know your numbers, then it’s easy.

Simply select the healthy types of foods listed in Awaken The Abs Within to make up the number of calories you require to reach your goal.

Knowing how many calories to consume based on your goals and the macronutrient breakdown is very important.

T stands for “Timing”:

Timing means, the time of day when you are eating these foods.

It’s important to look at food as fuel.

For example, foods high in protein should be added to every single meal throughout the day.

So depending on how many meals you eat, you should have a protein source with each meal and snack throughout the day.

With carbohydrates, it gets a little trickier.

It’s best to consume your carbohydrates during the times of day that you are most active and need the extra energy.

This simply means the majority of your carbohydrate intake should be centered around your workouts.

If you’re working out first thing in the morning, the majority of your carbs should be consumed in the meals after your workout.

If you’re not active later in the day, and you’re just relaxing on the couch, it’s not the best time to eat foods high in carbohydrates.

During this less active period of the day, your body does not require, nor is it optimal to process all the sugar.

For effective weight loss, the rest of your meals should be just comprised mainly of protein, fat, and vegetables.

That’s the simple TQT formula to nutrition for weight loss and muscle gain

  • T = Type of food
  • Q = Quantity of food
  • T = Timing of food

Awaken The Abs WithinI hope that clears things up and helps you plan your nutrition for weight loss and muscle gain.

If you like the idea of TQT formula, and want all my best tips on nutrition for weight loss and muscle gain, that I’ve personally used to transform my body and health, you can find them all in more detail in my premium lifestyle book, Awaken The Abs Within.

This book is pretty much my life’s work.

Everything is in there for you to Live Lean, 365 days a year.

Also, my Transformation 1,000,000 Mission is to get you guys to live a healthy lifestyle, by eating better food and moving your bodies more efficiently.

You can help me achieve that goal by sharing this post by clicking the social media icons on this page.

Also leave a comment below on what you want to see on future posts, and subscribe to our Live Lean TV YouTube channel.

Check out my fat burning 4 minute tabata workout videos here.


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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.

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