Best Times to Eat for Fat Loss | Brian DeCosta

Brian DeCosta explains how to maximize fat loss by eating the right food at the right time. Here's a breakdown of what is going on in the body throughout the day, what it needs at that time
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Before you start worrying about meal time, you need to dial in the following.
- Getting 7-8 hours of sleep
- Getting at least half of your bodyweight (lbs) in ounces of water
- Tracking calories and macro nutrients

Ask yourself:
- In my typical day, when do i naturally desire to eat?
- How many meals do i find yourself having in a typical day?
What is a realistic number of meals i can consistently stick to?

| Nutrient Timing to Optimize Gym Performance |

Pre-Workout
- Balanced meal 60-120 minutes before training. (ex. grilled chicken, white rice, sliced bell pepper.)

During (Intra) Workout
- Liquid carbohydrates during workout (ex. Super Carb by NutraBio)

Post-Workout
- Protein shake and/or balanced meal 60-120 minutes after training. (Ex. 2 scoops of Bodybuilding.com Signature Whey Protein and steak, sweet potatoes, asparagus.

Nutrient timing during minimal activity
- Protein: Keep consistent throughout the day. Split this up evenly, if possible.
- Fat: Great for brain function, slow digesting, improves satiety.
- Carbs: Perfectly fine to have when sedentary, but not 100% necessary

| Brian Decosta |
Brian DeCosta is life changer; a thought provoker. His title says itness & Lifestyle consultant, which is just a fancy name for helping others envision a better version of themselves than they ever could on their own - then unapologetically holding them to that standard. An ex-9 to 5 corporate warrior, Brian has doubled down on blasting the social media airwaves with messages of positivity, wellness, personal development, and anything to awaken the sleeping many and spur them into action.

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