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Physique Nutrition Strategies
Target Diet Numbers, Formulas, & Sample Calculations
Welcome Message & Disclaimer
The Hierarchy of Dietary Importance (14:21)
Setting Target Calories (21:39)
Optimizing Protein Intake (14:14)
Energy Nutrients Intro: Carbs & Dietary Fats (11:46)
Low Carb Diets & The Sedentary (21:15)
High Carb Diets & Sports Nutrition (14:12)
Moderate Macros For Physique Training (18:47)
Sample Physique Transformation Diet Calculations (18:19)
Food Choices, Suggestions, & Templates
Food Quality Considerations (17:00)
The Island-Style Diet Template (12:38)
The Simple Meals Foundation (9:28)
Free Meals, Food Customization, & Sustainability Strategies (12:07)
Meal Frequency, Food Distribution, & Diet Structure Suggestions
Meal Frequency Flexibility (6:01)
3-Protein Based Meals Starting Point (5:42)
Lighter Daytime & Late Shifted Eating (8:10)
Sample Baseline Diet Templates (20:03)
Pre & Post-Workout Nutrition Considerations (18:28)
Advanced Plateau Busters & Troubleshooting Tips
Food, Calorie, & Macronutrient Tracking Tips & Tools (15:38)
Target Numbers Adjustments (17:19)
Food Prep Demos
Kitchen Equipment Recommendations
Broiled Meat (8:28)
Meat & Vegetable Stir Fry (7:05)
Baked Fish (3:45)
Crock Pot/Slow-Cooker Classics (8:04)
Leftover Fried Rice (9:16)
Meat & Root Soup (5:10)
Meat & Rice Congee (6:16)
Egg Scrambles (6:04)
Hardboiled Eggs (3:23)
Rice (6:16)
Roasted Potatoes (7:39)
Baked Potatoes (4:40)
Boiled & Mashed Potatoes (9:30)
Roasted Veggies (6:10)
Restaurant Eating Strategies
General Qualitative Guidelines
Your Fit Restaurant List
Nate's Favorite 8 Restaurants For Physique Eating (31:57)
The Quantitative Restaurant Approach: Food, Calorie, & Macro Tracking Tips (22:33)
Meat & Vegetable Stir Fry
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