Diet Plans – Introduction, Part 1
First off you have to answer a bunch of questions like:
* Training experience
* Describe your current meal plan (How it looks, time stamps & estimated amount of food etc.)
* Describe a normal day (Activity)
* Describe your training routines (How often, intensity, reps, rest and sets)
* How often will you be able to workout
* Love foods
* Hate foods
* Goals, short term (day, week, and month)
* Goals, long term (1 month – 1 year and beyond)
Now I have to analyze all the data and break it down to something like this:
- Analyze the daily activity
- Combine the normal daily activity and the new supposed activity
- Fill in gender, age, weight, height and the “new” activity level 1.2 – 1.9 where 1.2 is little to none exercise a week and where 1.9 is heavy exercise twice a day and I mean really heavy! * This is just guidelines and you can of course exceed beyond 1.9 if you exercise twice or more a day and have a active lifestyle. Like I said in the start, there are always some exceptions to the rule.
- Fill in the distribution of energy. You might have heard of E%? Stands for energy percentage and could look like this:
What this mean is that 35% of your total amount of calories should come from protein and carbohydrates and 30% of your daily amount of calories should come from fat. This so called E% varies a lot from person to person depending on your body type and goals.
We are going to use the example above and put in protein 35%, carbohydrates 35% and fat 30%.
* Now we have to decide if we want to keep our current weight, lose some or gain some. We also have to fill the calorie deficit/excess of a 100-1000 and where 1000 equals around 1kg / per week.
BOOM, now you will get a results that would look like this. In this example I used following stats:
Weight: 84 kg
Height: 180 cm
-500 calories a day (equals around 0.5kg weight loss per week)
Your basal energy intake (BMR) is 1830 kcal per day.
Your total energy intake to maintain current weight is 2928 kcal per day.
Your total energy intake to reduce weight is 2428 kcal per day.
Distribution of energy sources
The energy intake (2,428 kcal / day) is divided as follows:
Protein: 212 grams of protein per day. 850 kcal from protein.
Carbohydrates: 212 grams of carbohydrates per day. 850 calories from carbohydrates.
Fat: 81 grams of fat per day. 728 kcal from fat.
Here you have it! Now that you have all the numbers you need, it’s time to put together a meal plan that fits our numbers. Stay tuned for my PART 2 guide where I’ll show you how to plan your meals properly according to this data.