Muscle for life

MFL Podcast 58: All things diet and meal planning

MFL Podcast 58: All things diet and meal planning

In this episode I talk about the pros and cons of various fad diets like Paleo, gluten-free, and low-carb as well as how to create effective meal plans.


The Definitive Guide to the Paleo Diet

The Definitive Guide to Effective Meal Planning

Which Weight Loss Pills Actually Work?

Why Gluten Free? A Balanced Look at the Benefits and Drawbacks

How to Get the Body You Want With Flexible Dieting

The Definitive Guide to Pre-Workout Nutrition

The Definitive Guide to Post-Workout Nutrition

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

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  • Zeppelin

    I have not really jumped aboard the podcast wagon yet, but I may need to seek this one out.

  • Xavier

    Hey Mike, great stuff as usual.

    I have a quick question, I’ve seen the meal planning article you have and obviously listened to this podcast but wonder about the 25% deficit and if it applies universally.

    So for the heavies or juicy folks like myself who look like the last picture on the ‘guess what body fat you are chart’ (35-40%) is a 25% deficit aggressive enough. With all the extra weight can you go a little bit more aggressive or would you still recommend 25% deficit.

    29 years old
    294 lbs.

    Lift heavy 3 days per weeks (4 to 6 rep range) plus HIIT training 3-4 days per week.

    Thanks again!

    • Thanks Xavier.

      In your case, you can actually just eat at BMR. You can safely stand a bigger deficit, and it’ll get you to your goal sooner too. 🙂

      To figure out your BMR, check this out:


      What do you think?

      • Xavier

        Thanks Mike! Ended up with 2150 calories… I plan on combining that with BLS and getting on the road to 10% 🙂

        • YW! Cool on the cals. Stick to that and LMK how it goes.

          You should be losing 1-2 pounds a week. More than that is expected on the first few weeks due to glycogen and water retention.

          • Xavier

            I’ll do that. Thanks again Mike.

            I’m a videographer so I’m going to document this whole process. Hopefully, I can get you a cool documentary-style testimonial out of this…well that and being around 10% would also be nice 🙂

          • Sounds like a win-win to me. 🙂

            I look forward to seeing the results!

  • Mike Romo

    Oatmeal is made of oats and not wheat, so it has no gluten

    • Casey Collier

      True. However, most commercial oats are processed on the same equipment as gluten containing grains, and therefore is contaminated. As someone who has celiac disease, I need to buy certified gluten-free oats or I have a reaction.

  • Derrek

    I inpinged my hip very badly and it is very weak. I tried a bike at the Y but it hurts. What other forms could I do that don’t involve my legs? I know I could swim. Would about boxing?

  • Will

    Hey there,

    I’m cutting. If I haven’t been losing or losing less than a 0.5 lb of weight for 4 consecutive weeks, should I readjust my macro numbers to my current weight right now, or should I reverse diet first?

    • Try reworking you macros.

      If after that, you still don’t lose weight, reverse diet and then continue cutting.

      • Will

        Ok, will do. What is exactly happening to my body if I’m not losing a lb a week from training from those 4 weeks? Is the energy I’m burning in calories equal to the energy from the calories I’m consuming? Have my body basically doing nothing the past 4 weeks?

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