Best diet for weight training and fat loss

“1. The Barely-Moving Ellipti-Reader…

  1. The Creeping Gym Creeper
  2. The Mirror-Facing Biceps Curler…”[1]

Nowadays gym is one of those places that are embedded in our culture.

You can buy designer gym outfits[2] and have a special websites for gym ‘selfie’.

Strength training is often a very big part of our weekly gym routine. We know that strength training has many benefits, such as improved physical performance, stronger bones, and better waistline.[3][4][5]

Big part of the overall healthier lifestyle plays nutrition; right nutrition will leave us feeling refreshed and will improve our immune system.[6]

But what should we eat and how much if we want to achieve fat loss whilst strength training?

Let’s start with protein as it makes up to 20% of your body mass and is what you mainly find in your muscles, right after water. Protein helps to protect your immune system, keeps you feeling fuller for longer and prevents from losing muscle.

Figures show that you should consume between 1.2g to 3.1g of protein per kilogram per day. This data offers a big range because of different state of fat loss, i.e. the lower the body fat the higher protein dose is better. Optimal numbers are between 1.8g and 2.7g per kilogram of your bodyweight.

To simplify this even more, take 2.2g per kilogram of your bodyweight, which is 1lb of protein per 1lb of weight.[7][8][9][10][11]


Best sources of protein are:

  • meat
  • poultry
  • eggs
  • milk
  • dairy
  • whey protein



You need fat for energy, good skin, and overall health in your body.

If you eat fish few times a week, have a few nuts here and there and use dressing or olive oil in your salads, don’t worry about adding extra fat anywhere else and definitely do not ruin your coffee adding butter to it.



They are your physical and mental energy blocks. You need them and they taste good.

You should eat about 3 to 5 g of carbs per 1kg of bodyweight a day. [12]Make sure to eat a mix of fibrous vegetables (asparagus, broccoli, carrots, beans) to feel fuller and have more volume in your food from the calories you get, fruits for taste and vitamins, and starchy carbs like grains and potatoes.[13]

Following the above recommendations and making sure to drink enough water to feel hydrated should cause your fat to vanish into thin air (literally).[14]


Greg Mikolap
















Greg Mikolap
Top Local Trainer Author