While your daily diet will vary according to
your specific goals, some factors will remain constant in every
routine. The first thing that you need to do is figure out your
Base Metabolic Rate (BMR). This can be done by using the form below.
This is the amount of energy your body expands while at rest. After
you have found your BMR, you would than multiply that number by
a set activity modifer. The set activity modifers can be found by
Clicking Here
When you have calculted that number, which we will refer to as
maintenance level, you put it into use for your individual goals.
If your goal is to gain weight, then you would eat a maximum of
500 calories above your individual maintenance level each day. If
your goal is to lose weight, a good starting point is to eat 200
calories below maintenance level. In order to maintain current weight,
eat around your maintenance level, while taking account any extra
activitiy that you perform.
Eating the right foods is an extremely important part in planning
a proper diet. Understanding the three different types of macronutrients
is essential to success. They are proteins, carbohydrates, and fats.
The functions of each will be discussed in a later article, but
for now the top sources of them will be listed.
Proteins:
Chicken
Egg Whites
Turkey
Tuna
Whey Powder
Casein Powder
Salmon
Beef
Pork
Carbohydrates:
Oats
Rice
Potatoes
Beans
Bread
Pasta
Fats:
Nuts
Peanut Butter
Egg Yolks
Olive Oil
Fish Oil
Fruits and vegetables are also very important to include in any
diet. There is no set number of meals that you should eat in a day,
however smaller and more frequent meals seem to work better than
larger and less frequent meals. Most people try and eat 5-6 meals
a day on any diet routine. Use these basic guidelines to assemble
your routine or view some of the diets below.
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