This is the definitive calisthenics diet guide to a KILLER body.
So if you want to:
- Gain more muscle.
- Get below 10% body fat.
- Discover how you can maintain your results.
Then you’ll love the actionable diet tips in this effective guide.
Let’s dive right in.
Contents
Chapter 1:
The Secret Fat Loss Formula
If you want to get the results through your diet, you need to master one rule:
Manage your energy balance.
When you do, you will finally get the results you've been looking for.
And you'll BURN your fat away.
The question is:
How do you start?
Use the evolution of food and a simple formula in this chapter to discover how you can lose fat and gain muscle.
The Evolution Of Food
First, you need to understand your history.
Your current diet has not been normal for a long time.
In fact, according to the World Health Organization 39% of adults were overweight in 2016 and that number has gone up.
This is a huge problem, especially in developing countries:
There are even ideas of adding taxes to processed foods:
Why?
So people eat less of it.
In other words:
Your body evolved in a COMPLETELY different world.
(Almost another universe.)
One in which this was normal:
• Hunting and gathering.
• Fasting and feasting.
• Hours of running and walking for small amounts of food.
And now every meal is just one door away.
Safely placed inside a cooling unit (your fridge).
To make things more clear:
Most processed foods have been around less than 10.000 years.
Some foods even less than a few years.
Are processed foods in your diet bad?
No, but they are easier to over consume.
Because that's what they were designed for.
The result?
More food enters your mouth than you burn.
According to the Journal of Cell Metabolism, people who consume a lot of processed foods eat up to 500 calories more than people who don't.
In other words that's an increase of about 25%:
And it affects your energy balance.
Rather than maintaining your weight:
Or burning fat and losing weight:
This is one of the main reasons why you keep gaining weight:
So what can you do with this information?
And how can you actively change your energy balance?
Let's discover in the next section.
The Fat Loss Formula
Sounds pretty scientific, right?
Formula.
(And it is.)
Here is the simple science behind weight loss:
calories consumed - calories burned = your energy balance.
After 30+ years of nutrition studies, researchers around the world discovered that the key to weight loss is energy balance.
The questions is:
Can you stick to it?
First, you need to make it measurable.
The simple calculation
For example, let's say you eat 500 calories of chips.
And you burn 300 calories during a workout.
That would mean you've consumed 200+ more calories than you've burned and over time you will GAIN weight.
Now the question is, who is going to calculate this for you?
We'll dive into this in the next chapter.
How To Lose or Gain Weight
Losing or gaining weight is not rocket science.
In fact, it's actually EXTREMELY simple.
As I like to say:
They all work according to energy balance.
So avoid fancy reasons like:
• Slow metabolism
• Big bones
• Hormones
You get the idea, right?
Instead, stick to what science shows:
• Vegans: eat plants to manage your energy balance
• Ketogenic: avoid carbs to manage your energy balance
• Fasting: eat less often to (you know).
• Whole 30: eat unprocessed foods to (the same).
• A new diet: eat .... to (yes, again).
Download the free app
Start tracking yourself for a day.
See what your energy balance is.
Become aware of it.
Here is a word of caution:
people who participate in studies on weight loss underreport up to 70% of their intake.
And often, it's not on purpose.
It's just because they forget or don't measure correctly.
To make things more clear:
If your numbers show you should lose weight, but are not losing weight, you are simply underreporting.
There are no other secret mechanisms.
It's physics.
Chapter 2:
How To Use The Diet App For Calisthenics
This chapter contains a step-by-step breakdown that you can use to accurately manage your energy balance from scratch...
...or discover why you are not losing or gaining weight.
So if you want actionable tips that you can use in the right way, this chapter is what you are looking for.
Your Weight Goal
This app is a powerful tool to become aware of what you eat.
First, you need to fill in your details by clicking on more:
Then you click on goals:
To get a nice overview of various measurements that you need to set your energy intake:
Next, set your starting weight, weekly goal and activity level:
And you are ready to see your nutrition dashboard:
There are options to check your protein, fat and carbohydrates:
And you can check when you eat the largest part of your calories:
That's how fast you can start building that killer body of yours.
Now, all you need to do is track your food and drinks:
Don't want to document every single day?
Just do it for 1 day.
You will discover why you aren't achieving your goals.
And why some foods are beneficial while others are not.
This will RADICALLY change the way you look at food.
Don't take my word for it, give it a go!
Your Workout Input
How about workouts?
How do you determine how much you burn?
First click on exercise:
Then fill in circuit training:
And fill in the time you have spent doing it:
Which will allow you to cap things off at the end of the day.
Your Energy Balance Results
Numbers don't lie.
That is, if you fill them in correctly.
With green numbers if you stay below your requirements:
Or red numbers if you go above your daily needs:
At the end of the day you can complete your diary:
This is EXTREMELY clear.
Not: "Maybe I ate too much today".
Not: "Perhaps I'm not losing weight because I ate too little".
Not: "I think I can eat another bag of sweets without gaining weight."
It's literally:
GREEN or RED.
This will make a HUGE difference.
And you might end up enjoying the challenge...
...IF you turn it into a game.
Now it's one you can win.
Key Takeaway
Energy balance is the key and every diet that works, does so because it allows the person on that diet to stick to a negative energy balance.
If you know your energy balance, you know whether you are losing or gaining weight.
That's it.
Chapter 3:
How To Stick To Your Diet Forever
You've probably heard the old adage: "I just don't have enough willpower, I need more discipline."
But is that really true?
What I know is that willpower is OVERRATED.
Fortunately, sticking to your diet isn't as hard as you might think.
All you need to do is follow the simple tips in this chapter.
Your Diet Environment
Your house.
Your friends.
Your work.
Your kitchen.
All these factors make up your diet environment.
And you are at the center of it.
The tricky part?
#1 Your environment promotes weight gain.
#2 It's an optimal environment to get fat.
#3 Your willpower is overrated.
In other words:
keep separating 'myth' from 'truth'.
That's comforting isn't it?
It's in your control.
Or at least the control of you and your environment.
Key Takeaway
Willpower is overrated. Your diet environment is MORE important. Energy balance is the key.
So how can you change your environment?
Let's discover the 3 tips that will help you stick to your diet forever.
Avoiding = Winning
How do say NO to your favourite piece of chocolate?
(Especially if someone puts it in front of your nose.)
Most of us would lose.
According to the European Journal of Personality, people who are more disciplined, actually experience less temptation.
In other words: they don't use willpower, they avoid temptation.
That's why they can stick to their diet.
For example, here is why most people eat pie:
It's NOT about discipline, 99% of your 'less useful food choices' are simply because those foods are nearby.
As it turns out, there is a simple rule:
"If you can see it you will eat it."
So if you want to win, AVOID and keep it out of sight.
Key Takeaway
Resisting temptation is a LOSING game.
For example, if you have a box of cookies within arm's reach you will probably eat more cookies than if they are somewhere on the top shelf.
Right now, investigate your kitchen and ask yourself:
"Are these foods contributing to my goals?"
(Remove everything that does not.)
Supportive Friends
Having supportive friends is like putting you diet on steroids.
That's because they can motivate and correct you.
For example, people who are told that their friends eat more fruit, will eat up to 25% more of it:
Here is another example, according to the Journal for Social Science and Medicine, people who live closer to a fastfood outlet have a higher BMI than people who don't.
In other words:
you do what's convenient and what other people do.
Your friends, family and community influence what you eat.
And there is a lot of research to back this up...
According to the Food And Quality Preference Journey, people eat based on what their friends think of their food choices even if those choices are worse.
It usually sounds like:
"I'll have what he is having."
Have you heard that before?
Build The Right Habits
The only sustainable way to lose weight by CHANGING your behavior.
Food = eating.
And eating = a behavior.
In other words:
A list of top 10 foods will not change your behavior. ONLY your habits will.
So how can you use your environment to make these changes easier?
Here are 3 simple tools to change your environment:
Keep a fruit/veggie bowl within sight
Always make sure you have some fruits or veggies to snack on, while limiting the processed foods (e.g chips, snacks and candy) in your house.
Keep a bowl within reach and within sight.
You will automatically eat more of it.
Start with protein
Build each meal with a protein rich source.
Regardless of your dietary choices.
This increases your level of fullness and will make it easier to lower your energy intake.
You'll learn more about protein in the next chapters.
Get a fixed bed routine of 8 hours
Lack of sleep DESTROYS your diet and results.
You will eat more.
And build less muscle.
Instead of fighting a losing war, here are some practical instructions to boost your sleep for better results:
• Light exposure: make sure the room you sleep in is completely dark;
• Regularity: go to bed and wake up at the same time;
• Noise: wear earplugs if there is too much noise;
• Reminder: set a sleep timer for when you need to go to bed.
There are a lot more changes.
But these are some of the simple ones.
Everyone can do it.
Including you.
Play The Long-Term Game
Just GO on a diet and then continue with your life!
It seems simple, doesn't it?
In fact, this is probably how you imagine it:
But what about the after...AFTER?
Here is where you need to start wondering, how you are going to sustain your diet.
That way, you can avoid the same mistake 100.000+ people before you have made.
Here is a simple lesson:
Create a diet you think you can stick to for the coming 10 years.
If it feels like something you can maintain for less than...
...a day...
...a week...
....a month, STOP immediately.
Here is why:
A quick fix will give you quick results.
But those results don't last long.
Even worse...
...ever heard of the reboud effect?
For example, look at what happens after you return from your crash diet:
A lifestyle will give you less impressive initial results.
But those result can actually be maintained by you.
For example, look at how weight is maintained after after:
Here is another good reason:
Every failed diet attempt leads to a linear increase in weight.
In other words:
Going on a diet is not a risk-free activity.
Here is a simple chart of how failing leads to increases in weight:
Quick results are nice.
But real results are lasting.
Here is what you need to learn:
First, learn to take small steps.
Then, continue.
Because any big goal is the result of patiently taking small steps.
How does that work?
Here is a simple calculation:
• If you improve 1% each day for the coming 365 days, you will be 3700% better at the end of the year.
• If you decline 1% each day for the coming 365 days, you will be 99,97% worse at the end of the year.
Improving 3700% in one day might seem impossible.
But 1% each day is something anyone can do.
Here is a powerful lesson:
"You will overestimate what you can do in 1 day, but underestimate what you can do in 1 year."
What is the smallest possible step you can take today to improve your nutrition now?
With that, it's time for chapter 4...
Chapter 4:
How Much Muscle You Can Build Naturally?
The amount of muscle you expect to build naturally is probably UNREALISTIC.
In my experience, knowing what you can expect is EXTREMELY important.
(And in some cases, perhaps disappointing.)
That's because you are influenced by Photoshop and people who are using substances that will harm you health long-term. And if you choose that route, you'll pay a price.
That's the honest truth.
With that in mind, here are simple tactics that you can use to determine your muscular potential.
Your Genetics
According to the American Journal of Clinical Nutrition, people with larger bones have more muscle.
Higher levels of testosterone.
And gain muscle faster when they train.
The two best indicators of your overall bone structure are:
• the circumferences of you wrist;
• and ankles.
In other words: people with wider wrists and ankles tend to be more muscular.
So how can you calculate your muscular potential?
And how much muscle can you possibly build with calisthenics?
The Natural Muscular Potential Calculator
There are more formulas out there than ants on this planet.
But the one created by Casey and Butt is based on drug-free bodybuilders and considered to be the most accurate.
You now know your genetic potential.
So, what's next?
How Fast Can You Gain Muscle?
Of course the next question would be:
"How fast?"
Here is a useful guideline based on expert and strength researcher Alan Aragon:
Beginner:
You are training less than 1 year and are eating effectively. Rate of muscle gain in men: 1-1.5% of total body weight per month
Intermediate:
You are training about 2 years and are eating effectively. Rate of muscle gain in men: 0.5-1% total body weight per month
Advanced:
You are training more than 2 years and are eating effectively. Rate of muscle gain in men: 0.5-0.75% total body weight per month.
For example, let's say you weigh 70 kilograms.
You can gain between 0.7-1.05 kilograms per month as a male.
In other words:
gaining muscle will be the easiest as a beginner.
As you've probably seen with experienced people:
For every additional step of muscle growth, you will have to put in more effort.
Unfortunately, that's because you have a limit to what is naturally possible.
And I should point out:
The numbers above, assume that you are doing everything perfectly:
• Training.
• Resting.
• And eating.
So, effective meal plans are SUPER important.
Especially, if you want to gain muscle fast.
Keep reading.
Chapter 5:
The 10 Best Proteins & 1 Powerful Supplement
In this chapter I’m going to share a list of 10 nutrient packed proteins to boost the results of your training.
Including:
How much protein you will get per 100 grams.
What additional micronutrients you will get.
And what supplement about 50% of people need, ESPECIALLY when they start working out.
The 10 Best Protein Sources
According to the International Society of Sports Nutrition, protein is the MOST important macronutrient to build your body.
ALWAYS build your meals with a source of protein.
That way, your muscles are stimulated for:
recovery and construction.
And you will be able to better manage your appetite.
Here is list of the 10 best protein sources:
Beef Liver
100 gram contains = 29.1 grams of protein.
634% of the RDA for Vitamin A
1176% of the RDA for B12
And rich in minerals such as: zinc, copper & selenium.
Chicken liver
100 grams contains = 25.8 grams of protein
288% of the RDA for Vitamin A
352% of the RDA for B12
And rich in minerals such as: phosphorus, selenium and iron.
Sockeye salmon
100 grams = 21.9 grams of protein
130% of the RDA for Vitamin B12
43% of the RDA for selenium
And is probably on of the few sustainable sources of fish because they get caught at the end of their life cycle.
Cottage cheese
100 grams = 28.0 grams of protein
24% of the RDA for Vitamin B12
14% of the RDA for calcium
And rich in nutrients such as: selenium, folate and phosphorus.
Eggs
100 grams = 12.6 grams of protein
12% of the RDA for Vitamin A
19% of the RDA for B12
And rich in: selenium, phosphorus and folate.
Lentils
100 grams = 9.0 grams of protein
32% of the fibre RDA
45% of the folate RDA
And rich in: iron and manganese.
Oats
100 gram = 16.9 grams of protein
66% of the fibre RDA
383% of the RDA for manganese
Rich in minerals such as: magnesium and zinc.
Oxtail
100 grams = 8.0 grams of protein
Small amounts of trace minerals, but the major reason to consume oxtail is because it contains nutrients such as:
glutamine, glucosamine and collagen which aids in the reduction of inflammation and joint pain.
Oysters
100 grams = 9.4 grams of protein
267% of the RDA for Vitamin B12
111% of the RDA for zinc
110% of the RDA for selenium
And additional nutrients such as: copper, manganese, vitamin C and iron.
Protein Powder
100 grams of whey protein = 71.4 grams of protein
100 grams of hemp protein = 45 grams of protein
Depending on what kind of protein source you choose the amount of protein and how the protein is used in the body can be very different.
50% Of People Need This Supplement
A supplement isn't just a random pill that you throw into your body.
In fact, a supplement can have a HUGE effect on your performance.
Including your calisthenics workout.
With that in mind, your main goal should ALWAYS be to get your nutrition from real foods.
However, in some cases this is a tricky game.
For example, according to the Journal of Nutrients, about 50 percent of people are deficient in magnesium.
Because of a variety of reasons such as:
- increased stress
- and soil quality.
Even though magnesium can be important for:
- performance
- recovery and sleep
- mental health
Outside of your regular nutrition magnesium should be a priority.
How much should you take?
Supplement Explainer
400mg daily of 'chelated magnesium' (glycinate)
Option 1: 200mg after waking up and 200mg prior to sleeping
Option 2: 400mg prior to sleeping
Dosages might differ depending on your deficiency.
DO NOT take oxide or citrate.
These are the most commonly used cheap versions that are less effective.
The Nutrition System
Whether it's your priority or not, if you want results you want to make sure your nutrition the BEST it can be.
(The best moment to start was yesterday.)
Remember:
The goals you have will only become reality if you change your diet environment and find support.
And once you've done that, you'll be unstoppable.
This is covered in the Nutrition System by the official Bar Brothers.
Chapter 6:
The Most Important Performance Enhancing Drink
SUPER athletes NEVER underestimate the basics.
They don't just focus on supplements, they focus on what is really important… and spend most of their time prioritising those things.
(Or as one wise man once told me: "You've never mastered the basics.")
And in this chapter you will discover the most important performance enhancing drink.
Check it out!
The Power Of Water
Here is a shocking fact:
Just a 2% loss of your body weight in water can ALREADY affect your performance.
Take a look at the 3 major risk factors below:
To make it more clear:
you need to prioritise your hydration if you train hard and are exposed to a hot/humid environment.
For example, if you weigh 70 kilograms.
2% is less than 2 liters.
And you can lose between 0.5-2.0 liters per hour.
Just look at how insignificant 2% is:
In other words:
You can become hypohydrated quickly.
Which is a fancy way of saying:
"Drinking too little water."
Even more interesting, according to the International Society of Sports Nutrition, water is the most important substance to increase your performance.
Here is why:
• 75% of your body is water.
• Every vital organ relies on water.
• Your muscles need water to function properly.
• Joints and tissues use water as a lubricant.
That's why you DON'T want to forget it!
How To Drink More Water?
Most people put zero effort into buying a good bottle for water.
And it's a big mistake.
Why?
Remember the importance of availability?
If it's not there you will not use it.
You will forget it.
With that, here is a simple habit to make sure you drink 0.5 to 2 liters of water during your training:
Key Takeaway
Get yourself a 1.5-2 liter metal bottle (avoid plastic completely).
Fill it with water and make sure it's empty at the end of your training.
Don't like the taste?
Instead of buying fancy water, just add some cucumber, lemon or sliced orange to your water.
It will taste just as good.
That way you SAVE money and stay hydrated.
Your Schedule
This is a general daily blueprint.
(Just so you have an idea.)
Check out the following schedule with an evening workout:
8:00- 12:00
First Meal:
Step 1 - Wake up (+ cold shower)
Step 2 - Drink 0.5-1 liters of water
Step 3 - Build a meal with 1 first of protein (see 10 protein sources).
Step 4 - Add 2 hands with fruits and/or veggies.
Step 5 - Drink coffee or tea to suppress your appetite.
Optionally start eating at 12 if you want to lose weight.
12:00 - 17:00
First/Second Meal:
Step 1 - Drink water if you feel thirst.
Step 2 - Build a meal with 1 first of protein (see 10 protein sources).
Step 3 - Add 2 hands with fruits and/or veggies.
Step 4 - Drink coffee or tea to suppress your appetite.
17:00 - 18:15
Pre Workout:
Step 1 - Drink water when you feel thirst.
Step 2 - Workout with on of the routines.
Post Workout:
Step 3 - Build a meal with 1 first of protein (see 10 protein sources).
Step 4 - Add 2 hands with veggies.
Step 5 - Add 1 fist of potatoes/rich
Step 6 - Drink tea and avoid coffee completely after 13:00.
20:00 -
Final Meal:
Step 1 - Drink water when you feel thirst.
Step 2 - Eat 1 more hand of fruit/veggies.
Step 3 - Supplement with magnesium (see dosages).
Step 4 - Go to bed when your bed timer goes off.
Step 5 - Repeat the next day.
Bottom line?
Use this plan and customise it.
The best plan is the one YOU can STICK to.
Chapter 8:
4 Effective Diet Tips For Calisthenics Beginners In 2021
Effective tips are always one way to SUPERCHARGE your results.
Here are 4 more tips to:
Build more muscle
Burn more fat
And transform yourself in less than 1 year.
Question is:
what are these tips?
Well, that’s exactly what I plan to cover in this chapter.
Supercharge Your Results
First, learn about the 3 fundamental rules for muscle growth.
And dive deeper into the 30 most nutrient dense foods.
For example, this overview quickly shows you the score for animal-based protein sources:
If that gets you excited, find out how you can optimize your protein intake for 100% muscle construction.
Then check the 9 magical tips to stay lean during the holidays.
Because most people gain weight during the holiday period:
That's it.
All the additional tips.
Pretty helpful to know, right?
The Calisthenics Diet For A Killer Body
Building the body of your dreams.
Losing fat.
Gaining muscle.
You need to know what works for you.
And everything can, IF you stick to the fundamentals:
Energy balance.
Diet environment.
And habits.
Unfortunately your environment is working against you.
The world is changing faster than your body can keep up with.
Cookies, chocolate bars or hamburgers are all around you.
But they will NOT get you the body of your dreams.
In other words:
It's not going to be a walk in the park.
But if you use these tips, you will transform:
What you eat. How much you eat. And why you eat.
FOREVER.
*Fist Bump*
Now I’d like to hear from you:
What calisthenics diet tips are you going to use today?
Or maybe you have a question.
Either way, leave a quick comment below right now.
Howsit Rich, I’ve just recently started reading your posts and they all make a lot of sense. I’ve just done my first solid week of training and eating well and it’s because of all your great posts, so thanks a lot bru!
Thanks for your comment!
It means a lot to me to hear that I have been able to contribute to your first week of solid training!
Actually it’s not because of my posts, it’s because that’s what you wanted for yourself (It’s your desire), I’m just here to show you that it’s possible.
But thanks anyways :D.
Make sure you keep pushing and if you have any questions make sure you ask them.
In the mean time, there is some great content coming up in the future!
Beast Mode On!
Hey Rich. The guy from Bar Brothers DK eats in the morning with an Oats for starters and eats slowly throughout the day and he’s ripped to shreds and looks like a beast. So how does that work? Thanks bro
Hey Keaton,
Good question!
There are more ways to Rome. The question is do you want to go there in a Ferrari that doesn’t break down or do you want to go there in a regular car? Both will get you to Rome, but not the same way.
Is it the best way to do it for most people? Oats, with milk? Most likely not. Is it a way to do it? Yes. There are people who get great results on a McDonald’s diet. This doesn’t mean, most people will get great results on that diet.
So for every diet tip or trick there will be 1000s of people doing the complete opposite and getting great results too, BUT the question is what is the thing that will work in 99% of cases instead of 10% of the cases? There is a lot to say for eating in the morning, research shows that there is a lot more to say for skipping breakfeast every now and then or on a consistent basis.
But in the end it’s all about what works best for you. The best diet is the one you can stick to ;).
Beast mode ON!
I’m also not sure how I must eat between 12:00 and 17:00. How many hours between my eating should I have. So I eat at 12:00 a decent meal and then when? And you say snacking on fruits. But isn’t that like eating constantly during the day. A little bit confusing.
Hey Keaton,
Maintain an 8 hour window, make sure you check out the free diet guide.
Eat 3-4 big meals and if you really are looking for a bit more of calories, definitely possible to add some nuts or fruits in addition to your meal. This is a very personal thing however, that would mean that you eat during the day, but WITHIN a certain time frame. Instead of eating the entire day, meaning a 10-12 hour window.
Hope this clarifies things a bit.
Beast mode ON!
Hi Rich, I like the bar brothers very much. But I have a question, i’m a boxer and i’m fighting in the middel weight under 75kg right now i’m 79kg and have like 12-11% fat percentage sow I nee to get shredded I can’t put on any more muscle. What should I do to lose fat but not gaining muscle? Is it even possible?
Hey boxer,
Great question!
This is definitely an interesting goal, increasing strength without increasing muscle mass. This is actually something most people should be focusing on, instead they focus on mass ;). It’s pretty easy and IF will definitely help you with it.
You want to watch your caloric intake and get into a light deficit, which will allow you to lose fat in combination with IF and a lower carb intake you will see that layer of fat going away fast, with the correct training you will actually be stronger with less mass. It has to do with motor unit recruitment and explosive speed.
So it’s definitely possible, it’s more than possible :D.
Beast mode ON!
So, I’m doing this diet and in the morning before the 8 hours start I’m hungry. Not just a little hungry but starving. What are some tips that you have to help this problem!
Thanks
Hey Jacob,
Great question.
1) Do IF for a few days a week instead of the entire week. Slowly allow your body to adapt.
2) Cut processed foods as much as possible, to make sure you reduce the cravings.
3) Have some coffee every now and then, it’s an appetite suppressant.
4) Make sure you have an activity during your fasting, to make sure your mind is occupied.
And more..but these are definitely useful to start with.
Beast mode ON!
You fuckers have decided to take your scam to the next level, with your bullshit diet plan, fuck you guys.
Hey Ruhollah,
First of all thanks for your visit to this website!
Secondly, I appreciate you sharing your opinion, that’s what this is all about! So what I’m curious about is how you got below 10% body fat? Are there any diets you would recommend? Since you have such an outspoken opinion you must have some great results and advices which you could share.
Please do so! I’d gladly give you an opportunity to write about it.
Beast Mode ON!
I will say I was IFing before I found this site, and it is NOT bull crap IFing is the best plan I have ever done! think its bull all you want but try it! it just makes since! I have stayed at 170 while the entire time losing body fat and keeping my lean mass!
Hey Peter,
Well that’s good that you have been experimenting with IF.
I recommend it to everyone, but then again sometimes it might seem a bit out there to people so in the end everyone is entitled to have their own opinion and do what they want to do. I’m just trying to put the right information out there.
But thanks for your comment!
Beast Mode ON!
It’s not necessary to take it that far man.
Much like exercising, buying this diet is a choice, Bar Brothers isn’t forcing you to buy it and Bar Brothers isn’t scamming you. Thanks to Bar Brothers I have my next 6 months of training all lined out and that didn’t cost me a single cent. I didn’t buy the diet plan and I am doing great with getting in better shape, I just use common sense or other free dieting resources and it has helped me go to state track.
You don’t need to go raging over one of the only things on the Bar Brothers website that costs money, 95% of what it has to offer is free! What you spend your money on is your choice.
Hey Dominick,
Thanks for your comment!
I believe everyone is entitiled to his/her opinion and whatever their opinion it should not keep this website from giving as much free content as possible. And even though I’d love to give everything away for free, it’s not possible right now.
Anyways, good to read that you started the 6 month plan! If you have any questions feel free to ask them, I’ll try my best to give you a suitable answer!
Beast Mode ON!
Well from a scientific perspective, what they are saying is essentially true. Since 1 pound of fat is equivalent to 3500 calories, to lose that 1 pound of fat you need to have a deficit of 3500 calories from YOUR NORMAL INTAKE. So if you are not gaining or losing weight from your current diet, you are at a NORMAL INTAKE. IF just helps manage those calories more EFFICIENTLY. By taking in calories and nutrients during specific times during day/workout, you are able to establish synergy with the secreted hormones, testosterone, hGH, insulin, etc… This follows our primitive, natural eating cycle.
Truthfully, this is not required for people who have more than 15-20% body fat. Without a doubt, this can be incredible effective, but starting out (for beginners), just try cutting out processed carbs and replacing them with protein, vegetables, and fruits. By following the workout plan and just rearranging these food groups, you will start dropping weight by the 2nd week. Roughly about a 1-2 pounds per week. HOWEVER, don’t start EXCESSIVELY cutting CARBS from your diet, otherwise your body will enter starvation mode, which in fact will cause you to store more fat even though you are eating less. This is why i said replace ‘processed carbs” with natural ones. Processed carbs include junk food, chips, burgers, etc.. try brown rice, limit amount of bread and pasta, or altogether eliminate bread and pasta if possible. Best results ive seen where with brown rice with seasonings, complemented by some meat and vegetables. It will leave you full and burn more calories.
Hey Kalu,
Awesome addition! Completely agree on the part for beginners.
I myself am starting serious workouts right now, but im down from 420 pounds t0 260. Im still on a fairly high body fat, but the secret was lowering my insulin resistance and raising my testosterone, with I did on the first 3 months. Raised testosterone over 100% (i was at 130ng/dL) and lowered Glycosylated hemoglobin from 11% to 5%, my doctor was clueless. The secret was eating whole foods, including only very low GI legumes and vegetables. But still, i was nowhere near very active and my digestion time was long without trouble, eating lots of beans and vegetables takes almost double the time to digest than sweet potatoes, imparing on performance and giving me cramps during exercise on a full belly. I’m doing a beast smoothie in the morning (1.1/2 quart) with fruits, seeds, roots and vegetables, with has a very low GI since im not very active in the morning, and 2 large meals with 3-4 hours intervals with lots of vegetables. My carbs are VERY limited, usually brown/red/black rice, sweet potatoes or acorn squash. I eat nuts and seeds on a daily basis, i make my own sauerkraut and A2 raw milk kefir to supply with probiotics. in 2 years with little exercise i got where i am. The challenge now is to get some muscle behind that loose skin and be feel better and more able(i can’t even run faster than 8miles per hour and not very long, i can’t do a lot of push ups, etc). Basically my main nutricional isse is to eat low GI foods and work out to keeps testoterone high and insulin resistance lower as much as i. But the nutricional secret is here, even if you don’t work out like a beast, you can lower insulin resistance and raise testosterone. Just eat low GI, get that space between your meals, eat the right fats for hormone synthesis, and it will work. If you work out hard and burn those carbs fast, there will be no trouble though, since insulin will be on your body only for a limited time and you will not build up resistance.
Hey Bruno,
First of all! I’m very happy to see you replying to this post and your story is a very inspirational one.
Definitely whole foods is a great first step into the right direction. Only doing IF is definitely not the only piece to the puzzle, but it definitely is a piece. Of course it might be the case that your body responds much better to a different regimen, nobody is the same ;).
Still, going for low GL foods is definitely a major contributing factor to increasing your insulin sensitivity and you have experienced, I couldn’t agree more :D.
If I can give you some advice on working out, I’d say don’t start at 10 don’t start at 10, but start at -10. What I mean by this is instead of running walk, only walk. This might sound out of the box, but just as much as what you eat is nutrition to your body, the amount of movement is nutrition too. With that regard you want to allow your body to slowly adapt and become more prepared for better nutrition. I’ve seen far too many people who have gone from no movement to doing all kinds of movements and injuring themselves. I’m sure you know what you are doing, I just wanted to share this experience with you.
That being said, don’t confuse something that works to be the only thing that works. Great to eat low GL foods, but it’s not enough ;). There is more to nutrition than that.
Anyways, love the addition! Thanks for the amazing comment, unfortunately this medium does not allow us to have a nice conversation which I can imagine would be very interesting. If there is anything I can help you with, let me know! Perhaps you could make your own website/videos about your journey.
Beast mode ON!
Im starting to incorporate calisthenics into my workout program now going calisthenics then weight and having 1 day off a week. Anyways I found this and I’m keen to try it out question though so how much protein and carbs do I eat I’m a bit confused like do I eat no protein and a small amount of carbs on my first meal I’d just like some kind of measurement I’m 178 cm tall 78 kg 16 years old if that’s of any relevance
Hey River,
Great question.
Take note that this is an example meal plan, it might differ significantly for you on an individual basis.
Generally stick to about 2 grams of protein per kg of body weight, for cutting lower the carbs for bulking, you’ll need them. Read the free diet guide here:
http://www.barbrothersgroningen.com/calisthenics-meal-plan/
Beast mode ON!
Hey bar brothers, I just started calisthenics and I got my whole workout routines set and ready but the only thing I am struggling on is my workout diet. I honestly know NOTHING about carbs, proteins etc. Is there any possible way for me to email you to get some lessons/guide and tips towards my diet. Also have another question. You said from 8-10 is the time estimated of you waking up. Than you said 10-12 you workout? So I shouldn’t have a meal before I go workout?
Hey Daniel,
Welcome to the movement!
There is a free diet guide here: http://www.barbrothersgroningen.com/calisthenics-meal-plan/
Read it and come back to me if you have more questions.
Beast mode ON!
Hey, I’ve been thinking about doing this for a while!! (has anyone heard of the bulletproof version on IF?). I’ve committed to starting this and my wife wanted to as well. The difference is that she is currently breast feeding and we wanted to know if there are any professionals out there that may have some expert knowledge on impact of IF and breast feeding? Thanks for the help!
Hey bro,
Since I have no real experience with breastfeeding women, I have done some research for you.
http://www.marksdailyapple.com/fasting-questions-answers/#ixzz2X48oH4UD
The author of the primal blueprint a highly advisable book.
What it boils down to is that for breastfeeding women, fasting is possible, but a max of 12 hours, given that is has no negative effect on the quality of the milk.
Just like all the advice on this blog is based on research and personal experience, all bodies and situations are different, so my advice is always to take what works for you, listen to the people who have done it before and if it works keep doing it, if it doesn’t, do something else.
More, fasting also has a positive effect on women, but in moderation compared to men, since women have a different reproductive role especially when pregnant or breastfeeding.
Hope this information helps you somewhat!
Hey man,
Tx for all the great advice, I am Just like you questioning everything I eat to the point where it seems I am getting lost some times.
Quick question: 2 mails ago you gave 30 tips on food. One of them was to replace rice and bread with sweet or regular patatoos. In this article you sugest that eating rice in the evening is good. Can you explain the change here?
Tx man, rock on!
Hey bro,
Great question!
Allow me to explain the nuance of ‘rice’.
White rice is the exeption to the non-grain rule here is why:
– White rice does not have the protective outer layer which brown rice does and it’s this layer that contains micronutrionts that cause inflammation and irritation in the gut.
– The primary reason why sweet potato is better than white rice is because it contains more nutrients, while white rice is a good source of carbs, there are little to no nutrients. The nutrients are in the outer layer just like the toxins which you don’t want to have.
– If you want to increase in size/gain weight and have little to no options for other carb rich foods, white rice is the best option, because it no longer has the negative effects which other grain products still have. More when you eat white rice at the end of your fast, your insuline sensitivity is at its highest, so your body burns it instantly like a match. So it’s a good calorie supplement at the end of your fast.
Summarized, while it’s better to replace white rice with sweet potato for example or other carb rich non-grain foods, white rice is the best and cheapest alternative for carbs even though it has little to no nutritional value. For most people this is a more sustainable way of adhering to the paleo diet while at the same time eating as ‘socially acceptable as possible’.
I hope this answers your question. Remember this is my personal advice, be critical, find out what works for you and apply that.
Hi all, first of all i want to try this diet. But i got a question. I work in shifts and the hardest shift to plan meals is the night shift. So i wake up at 12.00 then i do my workout and i go back to sleep at 6.00 in the morning how would u plan the 8 ours on there? I stopped going to the gym afther 10 years and started calisthenics for 4 months now and i love it. Its a big change but i feel stronger then i went to the gym all those years and feel alot fitter/leaner. Ty all grtz Bill
Hey Billy,
Good question!
In your case planning that 8 hour window might be a bit less common than the regular window.
There definitely isn’t a one-size-fits-all method. So I’d say, experiment, find a time frame in which it’s possible for you to get enough nutrients while at the same time being able to stick to that 8 hour window. I personally usually have around 3-4 hours of wake time before I consume my first meal. By doing so the time between my last meal and when I go to bed usually isn’t more than 4 hours.
By doing so I prevent myself from getting too hungry, but still reap the benefits from IF.
Hope this gives you something to work with. At the same time, remember that you are an unique individual, so experiment with this and see what works best for you.
Beast mode ON!
I read some articles which state that this diet lead to losse muscle , so my question is if this is true. also my other question if I this diet can help us to reduce fat and gain muscle.
Hey bro,
Good question!
Most people think that dieting is actually eating less. To be honest the title of this blog might make you think that, because I talk about a diet, whereas this is actually a life style change.
With regard to this, you have to make the distinction between calorie restriction and optimal nutrition.
There is a huge difference between both, wheras one focuses on eating less the other focuses on eating BETTER or on making OPTIMAL use of what you eat.
So you do not eat less, you eat differently, so instead of eating 1 kilo of bad food you eat 1 kilo of good food.
However if you eat less, than you actually need you will indeed start losing muscle.
The renegade diet however or intermittent fasting cause anything but muscle loss, because they focus on increasing testosteron and losing fat which helps even more.
So you don’t necessarily eat less, you eat better to gain muscle.
This is my personal advice on what I believe truly works, but always stay critical and try out things for yourself.
Beast Mode ON!
hey bro
thmx alot
.but i want to knw about the routine when i work out in morning.how should i take the meal when i work out in morning 5:00 o clock.i wake up 4:30 in the morning.please tell me .
hey bro.
tell me also that i sprint in the morning.i want to add my sprinting in the routine.nw tell me what i should eat in my diet.is sprinting is good before the exercises?? i sprint for increasing my body stemina.
Hey Satendra,
That’s a really good thing to do in the morning when your insuline is low and your growth hormones are at it’s highest.
Regarding your diet, check the renegade diet it also discusses your question, but in more detail.
Beast Mode ON!
Can i get that link where diet is discussed.i am asking when i do in morning then wt schedule should be follow.i really need.u can either mail or give link me.
Thaknxxxx
i ahve read the renegate diet..but i am an indian and we use to eat grains in food.and dairy prodct reamain compulsary in our food thn how should i start.i am asking for that.
And i also want 8 hour window whn i do in morning.coz before exerices should be somthing inside our body.can i do without taking any diet in the morning?
Hey bro,
That’s really good, it means you are on your way to becoming more aware of what good food really is.
First of all, with regard to dairy and grains, if it’s really difficult for you to cut those, start cutting the sugars.
So stop drinking soda’s and eating candy or other sweets, that’s the first step to becoming ripped and healthy.
Other than that, you can keep eating white rice, just as suggested in the regenade diet as the best option if you are going to keep eating grains anyways (Just skip the brown rice and grains as much as possible).
As the diet suggests, you can train on an empty stomach, it actually will even have a stronger effect if you do, because you body will purely focus on burning your stored fat, since your blood sugar is at the lowest point.
Hope this helps!
Hi, I’m loving your Blogs and all the info your getting out there but I just have one question.
I’m just starting out and have read more than actually put into practice at the moment but I’m a Bar Sis and I’m reading a lot about Testosterone, is all this info aimed at men or are we girlz also wanting to raise Testosterone levels if thats so I might end up being more manly than the men I work with haha.
Hey Gwen,
That’s really awesome to hear.
Haha, good question actually. Well naturally your testosterone levels will not rise so much that you will develop a male chin or a male beard. What it does do is that it will provide your body with a higher level of T than other women, which will increase your strength just like it would in men.
Do don’t worry about becoming a man, because that will not happen ;). So just like men you can apply all these things, then again it depends on your goals…
Goodluck sis!
U say to eat in 12-17 vegtebales and fruits.. i cant eat big meals with veg and protein like chickeb and beef?
And how much time i need to wait between big meals with protien and fruits.. and its healty to drink water while eating a meal
Hey Roi,
You can eat big meals, but if you want to get the best results, it’s advisable to start with a big salad, low in protein and carbs.
However you can do so if you prefer. This is just a guide for getting the ‘optimal results’.
With all my advices always try to find something that works for you personally.
It’s better to drink water before a meal because it is beneficial to the digestive system.
I personally don’t drink during a meal and if I do it’s not more than 1 glas.
Although the opinions differ on this subject, the most important thing about fluid intake is that you drink enough during the day and make sure you fill your body with healthy fluids.
Other than that again find what works best for you!
Goodluck bro!
This my menu..
Wake up in8:00.
Start eating in 10:00 bannana, nuts and some other fruits.
In 11:30 eat big salad with alot of veg and tuna.. 1
13:00- eat meal with rice and chicken or beef with veg.
16:30- banna before workout..
17:30-18:30 – work out
18:30-20:00 eat meal potato or rice with veg and protien.
I have 14 hours without food..
What u say about this day?
Hey Roi,
This seems like a good eating schedule! Mine is more or less the same.
Keep it up.
Beast Mode ON!
Hey man ,
Tnx for the info, just letting you know i’m gonna try this! I just have a few questions because i’m used to eating 6-7 meals a day, just before and after training.
– Can I do a heavy (crossfit) workout in the morning on an empty stomach, or keep the heavy workout untill the evening?
– If I do the workout on an empty stomach, do I eat a salad/nuts afterwords, or do I take in lots of protein and carbs.
– I’m used to training 5-6 times a week, can I keep this number or do I need more rest with this “diet”?
Tnx bud!
Hey Rick,
Awesome questions!
1) You can definitely train on an empty stomach. Keep in mind that your body will need to get used to it first, but essentially it’s the best thing to do as you can read.
2) After the workout eat salad and nuts, a light meal or take a smoothie to fire up your digestion. When you are done with that you can shove in the bigger meals, containing meat and certain good carbs.
3) You can easily keep this number, and will probably even feel more energetic after the adaptation period, due to the increase in testosterone and fewer insuline spikes.
Check out the renegade diet for a more detailed description!
BEAST MODE ON!