How to set up a diet and adjust calorie intake - Part 5
Author: In the previous lessons we went through the points for calculating our energy intake and converting it into the skeleton of our diet. These points were:
- 1.calculating basal metabolic rate
- 2.calculating physical activity
- 3.matching caloric intake to sports goal and somatotype
- 4.distribution of caloric intake into nutritional values
- 5.creating a skeleton diet
So the final step is now to create the skeleton of your diet.
Chapter 5 - Diet
From the previous chapters, we know both our energy intake suitable for meeting our goal and the basic breakdown of our future diet into nutrients.
In our example, these are the following daily values:
- 280g of protein
- 425g of carbohydrates
- 101g fat
Once we know these values, we are ready to use them to design our diet. The following suggestion is the most common skeleton of a daily diet. Of course, we can experiment with the suggested values. There is no one right way. The basic assumption of the following proposal is the most usual distribution of nutrient intake in 6 portions.
Training day
|
Protein |
Carbohydrates |
Fats |
|
|
Breakfast |
17% |
20% |
25% |
|
Morning snack |
17% |
20% |
25% |
|
Lunch |
17% |
20% |
25% |
|
Afternoon snack |
17% |
20% |
25% |
|
Dinner |
17% |
20% |
0% |
|
Evening snack |
17% |
0% |
0% |
Free day
|
Proteins |
Carbohydrates |
Fats |
|
|
Breakfast |
17% |
20% |
20% |
|
Morning snack |
17% |
20% |
20% |
|
Lunch |
17% |
20% |
20% |
|
Afternoon snack |
17% |
20% |
20% |
|
Dinner |
17% |
20% |
20% |
|
Evening snack |
17% |
0% |
0% |
Let's get back to our values
Resulting transformation
|
Proteins |
Carbohydrates |
Fats |
|
|
Breakfast |
17% |
20% |
20% |
|
Morning snack |
17% |
20% |
20% |
|
Lunch |
17% |
20% |
20% |
|
Afternoon snack |
17% |
20% |
20% |
|
Dinner |
17% |
20% |
20% |
|
Evening snack |
17% |
0% |
0% |
Let's get back to our values
Resulting transformation to servings
|
Nutrient |
Quantity |
Amount in g per meal |
|
Protein |
17% |
47-48g |
|
Carbohydrates |
20% |
85g |
|
Fats |
25% |
25g |
|
Fats |
20% |
20g |
In practice, however, it is impossible to follow even a better written plan all the time. You can't weigh your food all the time, some days even an avid bodybuilder won't manage to prepare his usual meals, corresponding to his nutritional plan. Being on the go, we simply have to improvise.
In that case, I have a simple survival guide at hand. Something like food exchange rates. We'll have three groups in our exchange rate menu. Protein, carbohydrate and, of course, fat. It will be a very short list, but it will allow us to roughly stick to our plan even if we improvise.
You can of course add any food you like to your course menu. The only important thing is. Each unit of the course menu means a certain precise amount of nutrients. In our course menu, the subsequent values:
- Carbohydrate serving = 15 g of carbohydrates
- Protein serving = 7g of protein
- Fat portion = 5g of fat
Well, knowing these basic portions, we just need to multiply or combine them as many times as we need until we fill our meal plan.
One only has to estimate dl by cup size and grams by meat size.
The course menu
Carbohydrate group (estimate 15 grams of carbohydrates)
|
1 slice of white bread |
|
1.5 dl of wheat or oat bran |
|
0,7 dl muesli |
|
1,0 dl long grain rice |
|
3,0 dl milk |
|
2,5 dl non-fat white yoghurt |
|
2,0 dl beans (uncheese) |
|
1,5 dl corn |
|
1,5 dl peas |
|
1 small potato |
|
1 small apple |
|
1 small orange |
|
1 small nectarine |
|
1 small pear |
|
½ grapefruit |
|
3,5 dl strawberries |
Protein group (estimated 7 grams of protein)
|
30 g chicken/turkey |
|
30 g tuna, cod, halibut |
|
0,7 dl non-fat cheese |
|
2 egg whites |
|
1 whole egg |
|
30g pure beef tenderloin |
Fat group (estimate 5 grams of fat)
|
1/8 avocado |
|
1 teaspoon oil |
|
6 almonds, nuts |
|
1 teaspoon butter |
No posts have been made yet.
