There are 3 Main macronutrients: Proteins, Fats, and Carbohydrates.

Protein is a critical component of the Body Rebuild nutrition plan. Protein is made up of 20 amino acids. The body is able to produces 11 of them. The other nine (known as essential amino acids) needs to be obtained through your diet as your body isn’t able to create them internally. 

When you eat protein, the body breaks down the macronutrient into usable amino acids that contribute to a number of bodily functions, including muscle growth, muscle repair, and recovery. Your body can break protein down and use the amino acids as a source of fuel, making protein a great energy source.

Protein helps keep you feeling fuller for longer periods of time, but even more, it's essential for maximum recovery and repairing after training. Beans, whole grains, nuts & seeds and/or fruits and veggies with every meal/snack.  Getting it through these forms fills you with vitamins, minerals, fiber, and antioxidants so that you always feel your best, while expediting fat loss.  

Leafy greens and beans are a top sources for healthy protein, as they are packed with nutrients and sources of energy. Try to eat them as often as possible, aim for at least once a day. They are the most nutrient-dense foods you can eat, meaning you can eat more food without worrying about eating too many calories. (Which is why I personally love them). 

I recommend having at least one serving of protein with every meal. Visit the Protein list section of this guide for recommended Protein Sources.

Carbohydrates (“carbs”) are a macronutrient and are a preferred energy source for your body. The problem though… is that they’re not good for much more than energy when your primarily objective is fat loss.

When carbs are consumed, they’re converted into glucose as they enter the bloodstream. As glucose levels rise, the body raises insulin levels to shuttle the glucose out of the blood and into your muscles and liver.
 
Your body processes and stores carbs in your muscles as glycogen, which is what your body taps into and breaks down when you’re working out for fuel.
 
The muscles and liver, however, are only able to absorb a limited amount of glucose, and once they reach their saturation point, any leftover glucose at that point is essentially stored as fat. (This is why carbs tend to get a bad reputation and why so many diets are low-carb.)
 
In this program, you’ll only eat carbs in your immediate post-workout meal (and no other times of the day). 

Fat is the most dense of the macronutrients, as it contains 9 calories per gram, compared to protein and carbs, which each contain four calories per gram.
Which is why fatty foods are so high in calories, but despite what most believe, eating fat does not necessarily make you fat. Yes, it is more calorie-dense, so a high-fat diet will contain more calories consumed, and more calories equals more weight gain.
There are various types of dietary fats; Some are great for the body, while others you’ll want to avoid:

Saturated Fat 
Bad saturated fat is mainly found in red meat and dairy (stay away!). It’s also known as solid fat because it solidifies at room temperature. The American Heart Association warns against consuming too much saturated fat, as it may elevate LDL cholesterol and the risk of pulmonary disease. 
Good saturated fat can be found in items like Coconut oil.

Unsaturated Fat 
Unsaturated fat typically falls under two categories: monounsaturated fat and polyunsaturated fat.
Monounsaturated fat is often found in foods like avocados, nuts, and olive oil, and are often noted as the healthiest fats of all as they are believed to lower bad cholesterol while raising good cholesterol.
Polyunsaturated Fat – This is comprised of omega-3 and omega-6 fatty acids and is found in nuts, seeds, and oils such as Flaxseed oil, Flaxseed ground, Rapeseed oil, Walnuts, etc. Polyunsaturated fat consumption has been linked to reduced risk of high blood pressure and delaying onset of type II diabetes.

Trans-Fat 
This is the worse type of fat and the one you want to avoid. Trans fat is present amounts in meat and dairy, but the majority of trans-fats are artificially produced by adding hydrogen to vegetable oil, thus allowing it to solidify. Trans-fats are often found in highly processed and refined foods, such as potato chips, candy, and anything fried. Too much of this fat in a diet has been linked to increased bad cholesterol and elevated risk of heart disease. Again – stay away from trans-fats.

In this nutrition protocol, we’re not going to be tracking the fats we consume because it’s more tedious than is necessary for fat loss and muscle building. Just try to limit the butter and other bad fats and you’ll be fine. 

A caloric deficit is when you consume less calories than the amount of calories you need to maintain your current body weight. A calorie deficit can be created by reducing the amount of calories you consume daily. 

In order to burn fat, you must to be in caloric deficit, period. No way around it. 

Let me stress that again: being in a Caloric Deficit is literally the only way to burn fat.

There are two ways you can do this: 

1. You can create a calorie deficit by eating fewer calories than you consume on a daily basis.

2. You can burn/expend more calories than you’ve consumed in a day through working out (e.g The Body Rebuild Program).

The most effective way to get in a "caloric deficit" is by adjusting your diet. 

Yes, Diet is way more effective than exercise when it comes to burning fat. Actually, you can lose weight without doing any exercise at all. Check this out, jogging 1 mile burns about 100 calories, on average. Which seems pretty good, until you realize that there are about 110 calories just 2 Oreo cookies 🙁

This is why it’s much more effective to focus on just eating less calories than trying to run calories off. Let me make this clear, I am NOT saying you shouldn't workout. In fact, if you do just have some extra baggage and you focus on diet only without working out, once you actually start losing weight, you will just look like a smaller version of what you do now. Just pocket-sized, with no actual shape, tone or definition, which is cool if that's what you're after.

But when you build muscle, it gives guys the strong physique they're after and gives females the curvy body they desire, respectively. Also, just by having more muscle on your frame, you burn more calories throughout the day. 

But with that being said, it’s important to understand that you cannot out-train a bad diet. Trust me, I've tried one too many times, it's a battle that you can not win.

So, let's talk about how you will create your calorie deficit...

There are 3 ways to create your Calorie Deficit. Let's take a look at each option.  ​

1. Tracking Your Calories

This one is a little tedious, but the most effective way to ensure that you're in a calorie deficit everyday. (It's also the method I personally used to drop 32 pounds.)

It is well-documented that most people tend to greatly underestimate the amount of calories they consume daily by as much as 40%. This can be avoided by adding the foods you eat in an app that allows you to track your calorie intake. I use MyFitnessPal.

If you want to find your maintenance calories (amount of daily calories needed to maintain your current weight), you can use my free Macro Calculator by clicking here .

It’ll ask you for your age, height, weight, activity level and a few other questions to find out how many calories you need to maintain your current weight, then you can use my calculator to find out how many calories you need to consume to lose weight.

Do you need to track calories, fat, carbs, and protein? And, if so, how can you go about it without driving yourself (and everyone around you) crazy?

First, tracking may not be for you if:

• You are content with your body and diet as it stands.
• You eat a mostly whole-foods, plant-based diet of mainly fruits, vegetables, legumes, and whole grains – no oil or sugar.
• You just want to maintain at your current state or maybe lose or gain a few pounds with no detailed physique goals.

But you may find tracking can be useful if:

• You want to set a specific goal.
• You want to eat some processed foods and feel you aren’t sure how much you need to eat to get to where you want to be.
• You’ve tried working out and dieting, but haven’t experienced the weight loss you desire. 
• You have very specific physique goals.

2. Adopting a Plant-based diet (at least mostly)

Following a plant-based diet is the easiest way to avoid counting calories for fat loss, due to the high nutrient, low calorie ratio of the food choices. It'll have you dropping fat, gaining lean muscle while boosting longevity at the same time. Here are some basic outlines on how to do it.

Eat at least 1 serving of protein (beans, whole grains, nuts/seeds) and produce (fruits/veggies) at every meal/snack.

Protein is important for recovery and muscle repair after working out, while also keeping you feeling full. Produce is the healthiest food you can possibly eat since it’s packed with vitamins, minerals, fiber, and antioxidants.

Greens & Beans are the ideal picks for protein and produce.

Both beans and leafy greens are packed with nutrients and are excellent sources of health-promoting energy — eat them often, once a day minimum.

Have a big leafy green salad to start lunch and dinner.

Leafy greens and green vegetables are the most nutrient-dense, health-developing, and ridiculously low calorie foods you can eat, so fill up on them first rather than less nutritious foods.

Eat unrefined carbohydrates at most meals (whole grains, vegetables, fruit), and limit refined carbohydrates (flour and sugar).

Whole grains, fruits, and vegetables are extremely nutritious, and their complex carbohydrates are exactly the type of fuel our body is designed to thrive on. Refined carbohydrates are artificially condensed and rich, making them for of unneeded calories and much more fattening. If you're not going to track your calories, ideally you'll want to stay away from refined carbs.