Constructing A Diet..!

[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....

[gav4010]

Great advice Doug. I think this should be added as a sticky, the amount of people asking this question on the forum every day is phonomenal. Rep+ too bytheway! Gav

[rajdip]

Yes, Doug your information really good for all visiter. And it realy help the people.
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[Doug]

Originally Posted by rajdip

Yes, Doug your information really good for all visiter. And it realy help the people.
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>>>>>>>>Link Deleted<<<<<<<<

Hi Welcome to the forum...

This is the second link that I have deleted from your posts. please read forum rules.... HERE

[r00tk1ll]

I have a question about the calculator, it says I need 2869 cal. a day and when I break that down to meals it comes out to about:

35G pro, 50G carbs, & 10G fat per meal X 6 meals
which wouldn't be too hard to accomplish.

But you're saying that if I want to add mass I have to add 500 cal. to that total?? That would be 3369 cal a day, I'm just double checking because that seems like allot.

Thanks

[Doug]

Originally Posted by r00tk1ll

I have a question about the calculator, it says I need 2869 cal. a day and when I break that down to meals it comes out to about:

35G pro, 50G carbs, & 10G fat per meal X 6 meals
which wouldn't be too hard to accomplish.

But you're saying that if I want to add mass I have to add 500 cal. to that total?? That would be 3369 cal a day, I'm just double checking because that seems like allot.

Thanks

Hi, for adding mass you have to eat more than your body burns off per day, the calculator will give you an approx figure of what calories you are using up in the day....an extra 500 calories should give you 1 lb of weight gain per week.....you should monitor your gains and adjust the diet upwards or downwards as time goes on

[r00tk1ll]

Hey doug 2 questions:

It seems kind of difficult for me to even have time to consume that much food how would you recommend fitting this diet into a tight schedule?

35G pro, 50G carbs, & 10G fat per meal X 6 meals

And also doesn't this get quite expensive??

[Doug]

Originally Posted by r00tk1ll

Hey doug 2 questions:

It seems kind of difficult for me to even have time to consume that much food how would you recommend fitting this diet into a tight schedule?

35G pro, 50G carbs, & 10G fat per meal X 6 meals

And also doesn't this get quite expensive??

It does cost money to eat properly, but not as much as you may think, it just a matter of eating properly (as you should be anyway) with the correct amount of food that you need for your body (which you should be doing anyway) and just a little bit more for adding muscle, you dont need to eat mega amounts, just a little more than what you need in the day to fuel your resting metabolic rate, plus your normal phyical activies, and then some for your training

When you say "tight" schedule, how do you mean..?? a little preparation can sort any problems out, as can drinking meal replacements....

[r00tk1ll]

Could you recommend some meal replacements and such for those of us that work 8 hour shifts?

Thanks

[Doug]

Originally Posted by r00tk1ll

Could you recommend some meal replacements and such for those of us that work 8 hour shifts?

Thanks

MRP's would depend on how many calories you need per day, how much protein, carbs and fats, what solid foods you get in work etc,

Any good brand of protein and carbs would be fine to have between your meals, have a look online or in bodybuilding magazines, manufacturers like prolab, usn, eas, myoplex, optimum nutrition etc etc