Constructing A Diet..!

[stronghold]

wow i can see that there is very usefull info... but Doug please I need your help man.. I have some problems creating my diet cuz I am not good at english ... but i try my best so.. please help me bro... i am looking for fat reduction diet, and I don`t know where to start, i calculeted my daily calories and the result was 2854. but my question is... what is the next step??.. thaks man i hope you understand me.

[Doug]

Originally Posted by stronghold

wow i can see that there is very usefull info... but Doug please I need your help man.. I have some problems creating my diet cuz I am not good at english ... but i try my best so.. please help me bro... i am looking for fat reduction diet, and I don`t know where to start, i calculeted my daily calories and the result was 2854. but my question is... what is the next step??.. thaks man i hope you understand me.

Hi, If your goal is to lose bodyfat did you subtract any calories from the total given in the calculator...

You should write a list of all the foods that you like. then along side the foods write the nutritional content of those foods (protein, carbs, fats), You will then know what each of your favourite foods contains, Say for example Chicken, that has approx 24g protein, 0 carbs, 4g fat, per 100g (3.5oz) when you cook the chicken and then weigh it you will then know what that portion of chicken looks like on the plate. Once you have done this then its stuck in your head and you will then be able to calculate a meal just by looking at it on the plate, or as you are putting the foods on the plate...

[TyrantII]

Thanks for the information!

Sorry to start asking questions right off the bat, but I'm unsure if my BMR calculation should include my current workout routine, or if it's calculated without the workout.

As an example, I'm running 45min of cardio 5 days a week and weight training for 4. Should this be included in the formulas to calculate my BMR?

Also I'm unsure if I'm also supposed to both reduce my calorie intake by 15-20% and preform cardio and training.

Right now alone my 45 min of cardio is zapping away around 500 calories a day, and I'm also weight training. Guess I'm just confused as to what is included in BMR and calorie deficit should be from exercise or limiting calories...

thanks for any help!

[Doug]

Originally Posted by TyrantII

Thanks for the information!

Sorry to start asking questions right off the bat, but I'm unsure if my BMR calculation should include my current workout routine, or if it's calculated without the workout.

As an example, I'm running 45min of cardio 5 days a week and weight training for 4. Should this be included in the formulas to calculate my BMR?

Also I'm unsure if I'm also supposed to both reduce my calorie intake by 15-20% and preform cardio and training.

Right now alone my 45 min of cardio is zapping away around 500 calories a day, and I'm also weight training. Guess I'm just confused as to what is included in BMR and calorie deficit should be from exercise or limiting calories...

thanks for any help!

You should calculate everything you burn off in the day, and then deduct from that total...

[jboon]

Doug,

I used the BMR calculator and the number it gave me was 3876 calories. This seems like quite a bit. I want to lose fat so I deducted 500 calories and my final figure = 3376. Could this be correct. I purchased a pair of calipers to calculate my bf% I am 6'2" 328 lbs and my bf% = 40. Please help. I don't want to get this wrong.

My workout routine is the three day toning workout I found on your site and I am adding cardio on the off days. Any advice is greatly appreciated.

[Doug]

Originally Posted by jboon

Doug,

I used the BMR calculator and the number it gave me was 3876 calories. This seems like quite a bit. I want to lose fat so I deducted 500 calories and my final figure = 3376. Could this be correct. I purchased a pair of calipers to calculate my bf% I am 6'2" 328 lbs and my bf% = 40. Please help. I don't want to get this wrong.

My workout routine is the three day toning workout I found on your site and I am adding cardio on the off days. Any advice is greatly appreciated.

Hi, what exactly was the infromation that you put into the calculator??

Post up the measurements required in this thread and I'll work out your bodyfat percentage.

[Mclaskey]

Thank you very much Doug for your help and those sights really helped me determine my calories needed per day to achieve my goals.....Do you know of any good sites that can help me find a nutritionest to set up a schedule of food i should be eating.....thanks for the help

[Doug]

Originally Posted by Mclaskey

Thank you very much Doug for your help and those sights really helped me determine my calories needed per day to achieve my goals.....Do you know of any good sites that can help me find a nutritionest to set up a schedule of food i should be eating.....thanks for the help

Yes I know a very good one...."YOU"

Firstly buy a book that has the nutritional content of foods or use calorieking.com or nutritionaldata.com for the info, or on the packaging that food comes in

First step is to write down all the foods that you like in a list, mark the foods with their protein carbs and fat content, with whatever food weight that you want. Personally I would use ounces....

Once you have that list and you come to have a meal and you require for example 48g of protein, look down the list for a particular meat that you want and workout how many ounces of that meat that you require to obtain the 48g.

So now you know that you need 7 oz of chicken, so you have to weigh the chicken to obtain 7 ounces. Note the serving size of the chicken and thats it you will never have to weigh the chicken again because you know exactly how much chicken you should have on your plate...

It might seem difficult but its not and once you have done it you will never have to weigh food again, and you will be able to judge the content of a meal just by looking at it on the plate.......

[gaznessie]

Cheers mate great info hope you get paid for this !!!!! thanks
i think or have been thinking about supplements to help me get to where i want to be quicker whats your view on this ?

Originally Posted by Doug

Many people are posting a diet up and asking for advice, its hard to judge the protion of a food and calorie content just by someone saying "cereal & milk, or "chicken and pasta", some people have larger meals and some people smaller ones......

If you have any questions then feel free to post them up. anytime

But to construct a diet firstly you would need to know how many calories you are burning off per day so firstly have a look at This Calculator if your aim is to build mass then add to this figure 500 calories, if you want to lose bodyfat then subtract 500 calories per day, this is a starting figure and as time goes on then you can adjust the food intake to suit how your goals are progressing.

If your not sure about nutrition then have a look at these articles Nutrition for Beginners Part 1 and Part 2

Once you have the basics from the above articles then have a look at How to create a diet For advice on how to put together meals for your given calorie requirements per meal, it also gives you ideas for food choices per meal, and also includes; calories, protein, carbohydrates, and fat content of different food choices, the calculations are given per Oz (28g) of each food listed

Anything you are not sure of then post your questions up....

[Doug]

Originally Posted by gaznessie

Cheers mate great info hope you get paid for this !!!!! thanks
i think or have been thinking about supplements to help me get to where i want to be quicker whats your view on this ?

Hi mate...As you have just started the main supplements you need is (1) Get the diet spot on. (2) Learn good exercise technique (3) train like a demon. And thats it.....There is no "quick" option with losing bodyfat, 1-2 lb per week, if you want to lose more then it will be muscle tissue and water that is going, which in turn will slow the metabolic rate....and then make it even harder to lose bodyfat....Think of it as a journey, and make small achievable goals week by week,