The Best Calisthenics Diet: Nutrition Plan To Hit 6% Body Fat?

When advertisers say their diet, gadget, or pill “targets belly fat”, they are targeting people who are only concerned about their belly fat.  For some reason that’s the only fat on their body they see or all they choose to focus on.  In reality, stored fat is stored fat no matter where it resides.  When the body needs energy from fat, it burns fat.  It doesn’t check which kind or where it is coming from. Let me teach you how to accelerate your fat loss naturally !

Calisthenics Diet: Basics To Pick A Right Nutrition Plan

At a high level, and all other things being equal, gaining or losing body fat is a simple equation.  First, remember that a calorie is a unit of energy.  If you consume more calories than you burn in a day, the body will store that extra energy as fat.  If you burn more calories than you consume, the body will burn stored fat for the energy it needs.

Helpful Rule of Thumb : ” 3500 calories = 1 pound of fat “

If you want to lose 1 pound of fat, burn 3500 more calories than you consume.  For an easy example, say you have an average diet of 2000 calories a day and you burn 2500.  You are burning 500 more calories per day than you are consuming.  Your body will burn fat for the energy it needs to make up for the caloric deficit.  If you keep that up for 7 days, you will have burned 1 pound of fat.  Nice job.

Keep in mind that the same principle works in reverse.  If you consume 2500 calories a day and burn 2000, you will have a 500 calorie surplus at the end of the day.  After 7 days of that what did you do?  Yep.  You gained 1 pound of fat.

This simple model considers how much you eat and how much exercise you decide to do.  It doesn’t go into what you eat.  That’s definitely important, but let’s set that topic aside for now.

You can definitely feed your body and still lose fat if you are feeding the body the right things.  All it takes is some information and being aware of what you are consuming.  We will define a calisthenics  diet as a meal plan that will help you reach your goals of strength and lean muscles.

On the opposite end of the spectrum from the crash diet is the attitude “I can eat whatever I want because I’m working out.”  Don’t fall into that trap.  Too many people do.

You’ll probably notice that when you are working out a lot, you’re hungry a lot.  That’s natural.  The body needs energy to do the work, and it needs fuel to burn for energy.



Where a lot of people get in trouble is they respond to that hunger by eating the wrong foods.  When that happens, they set their progress back.  It doesn’t seem fair, but when you compare calories consumed to calories burned, you can undo a 40 minute workout with a single donut.

You don’t want to put in all that exercising effort and still stay flabby do you?

Why have 6 pack abs if they’re hidden under three inches of blubber?  This guy might have the strongest abs you ever saw.  If so, that seems like a lot of wasted effort. The key to burning fat and maintaining a healthy weight is learning and adopting healthy eating habits.

“Never forget that what you feed your body will have a huge impact on the results you will get from your calisthenics workouts.

One Level Deeper 

Of all of the calories your body uses in a day, about 70% are consumed by your Resting Metabolic Rate (RMR).  Your resting metabolic rate is a measure of the calories your body burns at rest to keep the vital organs and functions going.  You can get a rough estimate of your RMR based on your height, weight, age, and gender here.

Why should you know that?  Because if you do absolutely nothing but consume fewer calories than your RMR, you will lose weight.  Simple math.  You will be burning more calories than you are consuming.

After that, about 20% of the calories you burn come from your activity during the day and another 10% is consumed by the body’s natural generation of heat.

You have probably heard how much building lean muscle increases the RMR, and therefore makes fat loss automatic.  Some even say for every pound of lean muscle you gain that you increase your RMR by 50 to 100 calories a day.  Don’t count on it.  It’s more likely that the exercise that you are doing to gain that lean muscle is burning those extra calories.

The only way to bump up the number of calories you burn in a day is to exercise.

Fat Burning VS Glycogen Burning

Glycogen is the source of energy most often used by the muscles for exercise.  What is glycogen?  When a carbohydrate is eaten, it is broken down into three sugars, one of them being glucose.  That glucose gets absorbed and used as energy.  Any glucose not used right away gets stored in the muscles and the liver in the form of glycogen.

                                “Incidentally, when the glycogen stores are filled up, the rest is stored as fat.”

Glycogen is an immediately accessible source of energy for the muscles.  It is needed for short bursts of energy like sprinting and weight lifting.  It is also the source of energy used in the first few minutes of any sport.

Your fat gets broken down and used for energy during longer, steadier exercise sessions.  In addition, fat gets broken down and used as energy when the muscles are low on glycogen supplies (the more readily available energy source).  So what you eat and when you eat relative to when you work out matters.

The take away here is that your body will prefer to get its energy from the food you eat rather than burning the fat.  Knowing that, you can take the right actions to maximize the fat loss during your workouts.

Having a good supply of glycogen in the muscle is like having firewood right next to the fireplace.  If you need another log for the fire, you just grab it from the easily accessible glycogen pile.  When that pile firewood is depleted, you have to get wood from of the stack that is outside behind the garage.  The outside stack of wood is your fat.

You wouldn’t walk outside to get a log for the fire every time you needed one unless you really had to.  Likewise, your muscles aren’t going to primarily go out and break down a lot of fat for energy if there is glycogen right there in the muscle.

If you are serious about burning fat, here is some food for though.  Plan your workout for first thing in the morning before breakfast.  Make it a point to not consume any carbs after 7pm the night before.  And whatever workout you choose, whether it is walking on an incline or an intense calisthenics exercises, keep moving and keep it up for an hour.

The idea behind that approach is that the glycogen levels in the muscles will be low and the body will need to resort to burning fat for the energy it needs.That’s the fat loss we are trying to encourage.

The Myth of Targeted Fat Burning

Keep one fundamental truth in mind when it comes to fat loss.  Always remember that there is no such thing as targeted fat loss.  If you want to lose fat, you need to lose it from head to toe.  If you have a relatively high BMI, all the crunches in the world aren’t going to give you six pack abs.  When you think about fat loss, you need to think of the whole body.


The abdominal and core exercises are important for firming and toning the muscles around the mid-section for sure.  When those muscles are soft and flabby they tend to hang over the top of your pants like a beer gut or a muffin top.

So you need to do those exercises, but understand that you can’t “target” the belly fat or the love handles.  When your body needs to burn fat for energy, it doesn’t give preference to those fat cells that are right next to the muscles you are working.

That means fat loss is a full body experience.  The way to get there is with an overall blend of cardio, strength training, and the right diet.

For more information on how to coordinate body weight workouts and your diet for maximum fat loss, take a look at the Lazar Novovic workout program.  It’s one of the best programs available for burning fat and building lean muscle, and I highly recommend it.

Healthy Fat Burning Diet 

More than half the battle is just eating the right foods. You will be surprised how fast your body assumes a healthy size and weight when you simply stick to the right foods.

The paleo diet is about eating the kinds of foods available to ancient humans. It’s food you would hunt for or gather. Since they were the only foods available to the original humans, many think of them as the foods intended by nature for the health and well being of the human body.

Next, plan your meals and snacks. Without a plan, and I mean a pretty easy to follow plan with foods you like on it, it’s easy to say “I don’t feel like chicken again tonight. Let’s get a pizza.”

A lot of the battle just comes down to awareness.  Too many people are simply not aware of just how lousy their daily diet is.  They don’t realize the millions of simple carbs they consume or the mounds of sugar.  Without the right information and a plan to follow, it’s too easy to eat things with a lot of calories but not much your body can use.  Finally, stick to the plan. Use the food journal to help you stay on track.

Just remember that making a winning plan is easy when you have great resources available.  There is an outstanding resource called Bar Brothes Nutrition System  that has tons of great nutrition information.

  • Healing Super Foods

  • Recipes

  • Foods Health Benefits

  • Paleo Diet Information

  • Natural Homemade Preworkout Shake

Food Journal

The food journal is a simple but effective tool to keep you on your boot camp diet. First your write down your diet plan. They you write down everything you consume and when you consumed it. A good food journal will also have some tips and pointers to help you plan your meals and snacks.

The psychological effect of knowing you’re going to record every good and bad eating decision you make is powerful.

Healthy Carbs

The body needs carbohydrates. Your street workout diet needs the right carbs in the right amounts. The trouble is modern western diets contain WAY too many carbs and the wrong kinds of carbs.



Stick with complex carbs whenever possible. Complex carbs take hours to be broken down and used as energy. They last longer as an energy source and keep you feeling full longer.

Complex carbs come from most vegetables, yams, brown unprocessed rice, lentils, and beans. If you have to eat grains, eat whole grains and don’t eat many of them. Check out this link for a more complete list of complex carbs.

Simple carbs are anything that has been processed, or that uses corn syrup or white sugar. That includes all soda pops, cakes, white breads, most cereals, candy, chips, etc. They are broken down and used quickly in the body. What isn’t used right away is stored as fat.

Maximize the impact of your bodyweight workouts with a well-planned meal plan. The combination of exercise and diet will give you the weight loss and fat loss results you want. You should notice improvement in your energy level and feeling of wellness too.

Give the food journal a try especially if you are just starting out. Knowing you will write down everything you eat will really help you stick to your boot camp diet plan.