If your goal is to burn fat, your total energy intake needs to be lower than what you burn off each day therefore your plates will have to reflect lower calorie

1. Diet and workout

2. during your workout sessions.
This is the time of day when you
are going to be performing the most
energy intensive activities and the
time of day when you want to be
focusing your intake around the
foods that provide the energy you
will need.

3. Another consideration when
structuring your daily plate schedule
is your goal. You’ll eat slightly
differently depending on whether you
are working to build muscle mass,
weight maintenance or fat burning.

4. If your goal is to burn fat, your
total energy intake needs to be lower
than what you burn off each day
therefore your plates will have to
reflect lower calorie choices and
lower energy overall taken in. The
difference in energy taken in should
come primarily from carbohydrates and
fat rich foods

5. However, you do not want to reduce
protein intake regardless of what
your goal happens to be. Protein is
the one constant that must remain in
your diet regardless of your goal. In
fact, your protein needs usually go
up slightly when dieting so you’ll
want to eat a little more of them and
slightly reduce the fat and
carbohydrate rich foods in your diet.

6. However, if your goal is to build and tone
muscle tissue, you need to eat a few
additional calories over and beyond what you
normally would because you need that extra
energy to complete the muscle building
process. Your body will have a hard time
gaining any muscle strength or size without
these additional calories added. As the
volume of your muscle building workouts
increase you will require additional fuel

7. When building muscle and adding
calories, your best bet is to add
those calories right around the
workout period or as close to it as
possible because this is the time the
body is most likely to use them up
for muscle mass building rather than
converting them to body fat storage.
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