What is an article about creating the perfect diet plan doing on a site called “A Workout Routine” in the middle of a guide to creating the most effective weight training program ? I mean, this is obviously a site geared specifically towards workout related topics, so why the hell am I writing about diet stuff? Well, I’ll tell you why. That is not an exaggeration. You could be using the single greatest workout program ever created and it will get you absolutely nowhere if you aren’t eating in a way that supports your goals. What I’m trying to say is, your diet plan is equally as important as your workout routine (if not more so) in terms of getting the results you want to get. So, what you need to do now is create the diet plan that will work best for you. As you can imagine, fully explaining how to do that would require its own insanely comprehensive guide. Until I get around to doing that, here’s the ultimate mini-guide to how to create your perfect diet plan. Step 1: Calorie Intake The most common recommendations for your daily calorie intake are: Now let me explain what the hell that actually means. Calorie Maintenance Level Every person has a certain number of calories that they need to eat each day in order to maintain their current weight. This is what’s known as your calorie maintenance level. 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 18. Somewhere in between those 2 amounts will usually be your daily calorie maintenance level. If you’re more active and/or think you have a fast metabolism, then you should probably use the higher end of that range. If you’re less active and/or think you have a slow metabolism, then you should probably use the lower end of that range. If you’re unsure, just pick a number in the middle. We’ll make sure it’s perfectly accurate later on. Don’t worry. Next, pick your goal … If Your Primary Goal Is Losing Fat … In order to lose fat, you must consume LESS calories per day than your maintenance level amount. Doing so creates a caloric deficit, and this forces your body to start burning your stored body fat for energy. Meaning, a caloric deficit is a fat loss requirement. As I mentioned before, the most often recommended caloric deficit is about 20% below your maintenance level. So, let’s do some basic first grade level math. For example, if your estimated calorie maintenance level is 2500 calories per day, you’d figure out that 20% of 2500 is 500 (2500 x .20 = 500). Then you’d just subtract that 500 from 2500 and get 2000. In this example, this person would need to eat 2000 calories per day to lose fat. If Your Primary Goal Is Building Muscle … In order to build muscle, you must consume MORE calories per day than your maintenance level. Doing so creates a caloric surplus, and this provides your body with the calories it needs to actually create new muscle tissue. Meaning, a caloric surplus is a muscle building requirement. As I mentioned before, the ideal caloric surplus for most guys is about 250 calories above your maintenance level, and around half that for girls. So, let’s do some basic first grade level math. For example, a man with an estimated calorie maintenance level of 2500 calories per day would add 250 or so calories to it and get about 2750. In this example, this person would need to eat about 2750 calories per day to build muscle at an ideal rate. Ensuring That Your Calorie Intake Is Correct Since our calorie intake is based on an estimate, it’s possible it can be a little off. Luckily, there’s a very simple way to double check it. 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 to week. Basically, just consistently weigh yourself each week and make sure your weight is moving in the right direction at the optimal rate that I just described. If is it, perfect! Keep eating that amount of calories each day. If it isn’t, then just adjust your calorie intake in 250 calorie increments until it is. Simple as that. Step 2: Protein Intake The most common recommendation for the daily protein intake of healthy adults who are weight training regularly is: Between 0.8 – 1.5 grams of protein per pound of body weight. An even 1 gram of protein per pound is probably the most common recommendation of all. So, for example, if you weigh 175lbs, you’d shoot for about 175 grams of protein per day (or a little more if you prefer it). High protein foods include chicken, fish, turkey, lean meats, eggs/egg whites, milk, protein supplements and to a lesser extent nuts and beans as well. Step 3: Fat Intake The most common recommendation for your daily fat intake is: Fat should account for between 20-30% of your total calorie intake, with an even 25% probably being most common. For that to make sense, you need to know that 1 gram of fat contains 9 calories. So, for example, if your ideal calorie intake is 2000 calories per day, you’d first figure out that 25% of 2000 is 500. Then, you’d divide 500 by 9 and figure out that you’d need to eat about 55 grams of fat per day in this example. Foods high in the “healthy fats” that should account for the majority of your fat intake include fish, fish oil supplements, nuts (peanuts, almonds, walnuts, etc.), seeds, and olive oil. Step 4: Carb Intake The most common recommendation for your daily carb intake is: However many calories are left after a sufficient protein and fat intake have been factored in… those calories should come from carbs. Don’t worry, it’s not as confusing as it sounds. Basically, figure out how many calories your protein and fat intake will account for, and then subtract them from your ideal total calorie intake. However many calories you’re left with to reach that ideal total… those calories will all come from carbs. Confused? It’s alright, I’ll show you an example in a second. The majority of your carb intake should come from foods like fruits and vegetables, rice (brown, white, whatever), sweet potatoes, white potatoes (they are not evil), and various beans and whole wheat/whole grain products (unless of course you have issues digesting grains). An Example Diet Plan Now let me show you a step by step example of how to put it all together. Let’s pretend we have a guy who weighs 175lbs and has the primary goal of building muscle. Let’s also pretend his calorie maintenance level is 2250 calories (just a completely made up example number). Here’s how he’d create his diet plan … And… that’s it. That’s the ultimate mini-guide to creating the diet plan that will best support your workout routine and overall goal. (UPDATE: I’ve now written the diet mega-guide. It’s here: The Best Diet Plan ) What’s Next? Well, at this point we’ve already covered every major aspect of how to create the workout routine and diet plan that will work best for you. All that’s left to do now is put it all together properly and put it into action correctly. To ensure that you do that, let’s start here … Sample Workout Routines – Example Weight Training Workouts (This article is part of a completely free and awesome guide to creating the absolute best workout routine possible for your exact goal. Check it out: The Ultimate Weight Training Workout Routine)','url':'http://www.aworkoutroutine.com/diet-plan/','og_descr':'Want to know how to create the perfect diet plan for your specific workout and fitness goal? Here's how.
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Jillian Michaels Slim-Down: Weight Loss, Diet, Fitness, Workout & Exercise Solution: •A killer workout and meal plan for total body results.
- What is an article about creating the perfect diet plan doing on a site called “A Workout Routine” in the middle of a guide to creating the most effective weight.
- Lest you faint on the treadmill or end up putting on more than you lost, here are some tips for working out your own diet plan to suit a lifestyle including gym.
- With this diet, protein supplements, multi vitamin to recover muscle and good amount of sleep along with 6 days of workout schedule can help.