I mean, this is obviously a site geared specifically towards workout related topics, so why the hell am I writing about diet stuff? That is not an exaggeration. As you can imagine, fully explaining how to do that would require its own insanely comprehensive guide. Every person has a certain number of calories that they need to eat each day in order to maintain their current weight. There are a bunch of complicated ways to estimate what your maintenance level is, but the quickest and simplest way is to just multiply your current body weight in pounds by 14 and In order to lose fat, you must consume LESS calories per day than your maintenance level amount.
Doing so creates a caloric deficitand this forces your body to start burning your stored body fat for energy. Meaning, a caloric deficit is a fat loss requirement. In order to build muscle, you must consume MORE calories per day than your maintenance level. Doing so creates a caloric surplusand this provides your body with the calories it needs to actually create new how to make up your own diet plan tissue. Meaning, a caloric surplus is a muscle building requirement. As I mentioned before, the ideal caloric surplus for most guys is about calories above your maintenance level, and around half that for girls.
For example, a man with an estimated calorie maintenance level of calories per day would add or so calories to it and get about In this example, this person would need jp eat about calories per day to build muscle at an ideal rate. Weigh yourself once per week first thing in the morning before you eat or drink anything or weigh in daily and take the weekly average.
Then, just monitor what your weight does from week ohw week. Basically, just consistently weigh yourself each week and make plqn your weight is moving in the right direction at the optimal rate that I just described. The most common recommendation for the daily protein intake of healthy adults who are weight training regularly is: Between 0. An even 1 gram oown how to make up your own diet plan per pound is probably the most common recommendation of all.
However many calories are left after a sufficient protein and fat intake have been factored in… those calories should come from carbs. Basically, figure out how many calories your protein and fat intake will account for, and then subtract them from your ideal total calorie intake. Once again, these are all just completely made up ow to show an example of how to set up your diet plan. And yes, even though the person in the example above had the primary goal of building muscle, the diet would have been set up the exact same way if they had the primary goal of losing fat instead.
The only difference is that they would have created a caloric deficit instead of a surplus in step 1. Now, you may be wondering about certain other aspects of your diet besides your calorie, protein, fat and carb intake. In all honesty, nothing else is that important. Everything else is just a minor detail.
All that truly matters diet-wise is ensuring that you eat the right amount of calories each day along with an optimal amount oyur protein, fat and carbs that ideally come from mostly higher quality sources.
How to Build a Meal Plan! My Tips & Hints! / Construir Un Plan Alimenticio Sano
Sign up Login. Put your diet on autopilot. Eat Eat This Much creates personalized meal plans based on your food Reach your diet and nutritional goals. Want to know how to create the perfect diet plan for your fully explaining how to do that would require its own the diet would have been set up the. Customize your meal planner with your plan or build your own with our collection of thousands of foods and recipes. Track Your Nutrition. We’ll add up the.