Last updated on May 4th, 2022 at 11:48 am
We have already seen our Riz Ahmed Workout Routine and Diet Plan and then from there we moved onto the research for his training for The Sound of Metal with our Riz Ahmed Upper Body Workout.
Now we’re going to be specifically zooming in onto the nutrition that he utilized to get ready for the movie to go along with his training protocol.
Ahmed switched it up from his original nutrition to utilize a two tier nutrition protocol that had him switching up his caloric intake and even overall restriction.
In order to achieve this he worked with celebrity trainer Leighton Grant II.
Men’s Journal explains the system they utilized like this:
During their three-month training period, Ahmed put on muscle while lowering his body fat percentage by four percent. That was accomplished by upping his caloric intake during the first phase, to help with the bulking period, then cutting that amount by 1,000 calories during the second phase.
And from there they go a bit deeper telling us exactly what the restriction and caloric ranges were.
Here’s how they break it down:
Since Ahmed was on the movie quite a bit, not allowing for daily monitoring in-person, they started with the baseline of meals from Kettlebell Kitchen, with some meal manipulation coming from Grant. During the first period he was taking in about 2,500 calories. And during the cutting period, they switched to keto-based meals from the service, where the actor was taking in anywhere between 1,500 and 1,800 calories.
So we’re looking at two phases over the course of three months, but you can obviously break this up more slowly and over the course of a long period of time in order to prioritize muscle gain and/or fat loss.
This is something we specifically do within our SHJ Nutrition System.
To finish up Ahmed’s diet plan MJ gives the last piece of the puzzle by saying:
There were also home-cooked meals centered around clean protein, vegetables, and good carbs. Example breakfasts included eggs, minced beef, spinach, and sweet potato; lunch would be chicken breast, quinoa, and greens; and dinner would always be greens with a choice of protein. Depending on the type of training being done, fruit and a protein shake were added.
I’ll be taking each of these pieces and putting them together below for you.
Obviously you can take it and mold it to your own planning, but this is a good breakdown of manipulating calories.
Riz Ahmed Diet Plan
The Overall Diet Plan:
One Meal Template To Be Eaten Every Day
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Riz Ahmed Diet Plan
Overall Restriction:
Two Phase System: First Phase 2500 Calories and Second Phase 1700-1800 Calories Plus Keto-Based
Typical Breakfast:
eggs, minced beef, spinach, and sweet potato
Typical Lunch:
chicken breast, quinoa, and greens
Typical Dinner Choices (or Restrictions):
greens with a choice of protein
Bonus Information:
 Depending on the type of training being done, fruit and a protein shake were added.
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