Hi everyone, this is KI Fitness and I am is a jade faced little silver dragon, ki2!

Puffy

Hello everyone, I'm ki and I'm back.

Today I'm going to talk to you about how to make a diet plan.

It's also something I've said before, utilizing today's piece to further refine it, still habitual nonsense, so bear with me.

Generally develop a diet plan requires several steps

The first step to open the refrigerator door

Not naughty, sooner or later be killed.

It actually goes like this:

1 Determine fitness goals

2 Calculate total intake

3 Energy into food

4 Determine the number of meals hmmm find it all

5 Distribute the food for each meal

0Obsessive Compulsive Disorder is so exhausting to live with

Let's have a line-by-line, line-by-line, line-by-line chat about it.

1 Determine your fitness goals

No matter what you do, you must have goals, and fitness is even more important.

You have to know what you want to do, in order to do what, if you do not even know what you want to do, then what can you do!

Right.

In the gym is more common in three, fat want to lose fat, thin want to gain muscle, not fat not thin want to shape.

Of course there are some although body fat is higher, but the use of the first muscle and then reduce fat training method, then the diet plan can also be divided into two parts, muscle gain according to the muscle to, fat loss according to the fat to, not contradictory.

There are also some who are particularly thin themselves and want to be even thinner, such people, you

how not to go to heaven!

The plans made for different goals are naturally different.

Propped up muscle gainers, starving fat loss.

What, that's scary?

Don't be afraid, let's calculate the energy value first, then you'll be even more afraid.

2 Calculating total intake

Total intake is actually quite easy to calculate. There are two types of daily energy calculations that are more popular nowadays, one is to determine the body's total energy consumption and then convert it into food, which is a bit more difficult to calculate.

Another simple one is to determine the carbohydrate and protein intake based on each kilogram of body weight, which is the same for both boys and girls.

Carbohydrate intake:

For muscle gainers, it is recommended that you consume 6 to 8 grams of carbohydrates per kilogram of body weight per day

For fat loss, it is recommended that you consume 2 to 3 grams of carbohydrates per kilogram of body weight per day.

For shaping, the recommendation is 2 to 4 grams of carbohydrates per kilogram of body weight per day.

Protein intake:

Muscle gainers, the recommendation is 2 to 2.5 grams of protein per kilogram of body weight per day, not more than 3 grams.

Fat loss people, it is recommended that the daily intake of protein per kilogram of body weight 1.5 to 2 grams

Shape, it is recommended that the daily intake of protein per kilogram of body weight about 2 grams.

Don't worry, this is just the beginning, an extra word,

If it is fat loss, I told you before about the carbon and water cycle, you can follow the carbon and water cycle to do the plan.

You can also follow the three lows and one high and do the program.

Simply put, it's three days of starvation and one day of flushing.

Rigorously speaking, it's three to five days of low energy intake, plus one day of high energy intake (increased by about 30%)

It's what we usually call a cheat meal

No matter what, once you've determined it, just do the calculations based on your weight.

Take ki for example, ki is now 90 kilograms

Yes, it went up again, don't want to talk about it

90 kilograms of ki still want to gain muscle, so my daily carb intake is 90 (6~8) = 540 grams~720 grams,

Protein intake is 90 (2~2.5) = 180 grams~225 grams

Now you know how I gained weight. Opening my eyes is eating!

One thing that needs to be made clear is that it doesn't matter if you're building muscle or losing fat, as long as you're exercising, you're taking in more energy than your basic needs.

What does that mean, the basic daily carb intake per kilogram of body weight is 0.6 to 1 gram and 1 gram of protein.

Or is it the same for boys and girls.

3 energy into food

Knowing how many grams of carbohydrates and proteins you have to eat a day, then converting it into food is fine.

What is more recommended is to base your diet on what you normally eat, and then look up, the nutrient content.

Ki's data is summarized from a few years ago, and has not been updated, so there are inaccuracies, so please bear with me.

Ki very early notes recorded inside the data found at that time, an egg contains an average of 8 grams of protein, and later re-checked is 7.8 grams, last year or the year before last year on the Internet when checking the 7.4 grams, and now checking to tell me that only 7 grams.

I really want to ask the laying hens, what have you been through all these years, and what about the promised modesty?

Generally we eat carbon-containing foods that contain some vitamins accordingly, such as fruits, and minerals, such as staple food groups.

In the Internet down a table, we refer to:

You need to note that the raw rice and pasta inside the carbohydrate content of almost 70% ~ 80%.

After raw noodles are processed into steamed buns, the carb content is around 50%

After raw rice is cooked, the carb content is around 25%.

Be flexible, don't memorize.

Again, potatoes, groundnuts and corn are all considered staple foods.

One slice of whole wheat pasta contains 15 grams of carbohydrates

One banana contains 20-30 grams of carbohydrates, depending on how big it is.

Um, I'm talking about the kind you eat

Again, protein, our main source of protein is eggs, meat, etc., which are not only rich in protein, but also fats, iron, zinc, and so on.

Whether it is muscle building or fat loss people, the daily fat intake is basically enough in the meat, plus the oil in the frying, and then there are dried fruits.

Or to find a table for you as a reference it

In the choice of food, must pay attention to dietary balance, protein intake to a variety of words, not all day water boiled chicken breasts, you also occasionally eat some chicken thighs

Steamed sea bass, white scorched prawns, stewed mutton, tomato beef, duck soup, sauce donkey meat and so on it.

Life is as simple as possible

An extra point, vegetables, especially green leafy vegetables, which are very low in carbohydrates, can be eaten more by those who are losing fat.

Not for you to deep fry eggplant boxes!!!!

There is a big mix of vegetables is good, that salad dressing do not put, calories how high you do not know? Don't you know how many calories it has?

Some soy sauce and vinegar would be nice.

It's not like you need a bicycle!

One more thing about fruits, especially the fat loss people should pay attention to, for fat loss people, can be divided into two categories

One is the higher sugar content, especially glucose content is high, is not conducive to fat loss, as little as possible to eat

such as: bananas, grapes, watermelon, longan, lychee.

And then there is a category that contains less sugar, and the proportion of fructose is significant, more suitable for fat loss crowd

such as: apples, pears, oranges, oranges, peaches, etc..

A friend said, watermelon sugar content is not as high as the other ah.

Yes, the sugar content of watermelon in 5-12%, some lower than apples, but why not recommend fat loss people eat it

Please note:

Sugar content is a ratio, half a kilogram of an apple is already very large, up to ten or twenty grams of carbohydrates, or fructose predominant.

Five or six pounds of watermelon is not that big, you can build it all by yourself!

How can you eat a lot? I'm not sure how much I can eat, but I'm holding half a watermelon in my arms in the middle of the summer, watching TV, and digging in with a spoon!

After eating and wiping your mouth, you still have a look of satisfaction, look at you are fat into what kind of!

So, it is not recommended to eat watermelon to lose weight.

Well, good boy

4 Determine the number of meals

Muscle building is recommended to eat 6 to 8 meals a day

Fat loss and the so-called shaping is recommended to eat 4 to 6 meals a day

Can be combined with their own schedule, to determine at what time to eat which meal

Generally the more common arrangement, the three meals of the morning, noon and night is considered to be the main meal, eat a little more, eat the middle of two meals can add one meal, and then eat a little more, eat the middle of two meals. In the middle of the two meals can add a meal, muscle gainers add meals should not be underestimated, fat loss crowd, add meals may be to eat a fruit, or homemade sandwiches

Rolling pancakes can also be ah, if rolled onions, give me a also!

And then there's the pre- and post-training energy boost, which might possibly be a supplement of choice at this point, like protein powder.

Muscle building before bedtime is also recommended to add a meal, at least six it, come on.

5 Distribution of food at each meal

According to the previous order, calculate the value of carbohydrates and proteins that need to be consumed every day, and then according to the content of the food, converted into the food that needs to be eaten, and then reasonably allocate these foods to each meal, so that a perfect dietary plan is ready.

Of course the fat loss crowd, don't forget, want to make their own plan looks high, you can arrange on the carbon and water cycle or three low and one high cycle, combined with the training can make you lose fat more effective.

Finally, a few words, this article on diet plan, ki minimized the nonsense, and then more to introduce some of the so-called dry goods, after finishing, I do not know how many friends can understand, and how many friends can be implemented, I do not know how many friends in the end this article can help.

If you still do not understand how to develop a diet plan, then you can leave a message or private message to me, ki will be based on everyone's message to select one or two fans to their data as a template, out of a diet plan template article, that is, in accordance with this article introduces the set of routes, from the determination of fitness goals have been to the distribution of food at each meal, each step of the specific how to arrange to write out! for everyone's reference.

Only for the day of the 23rd.

Of course, if no one takes care of me on this matter

I

I'll be angry

Well, that's all I have to say to you today. Love fitness, love life, I hope fitness can bring you a better life, here is KI Fitness, like our articles can be liked, forwarded, commented on, at the same time welcome to pay attention to WeChat public number: KI Fitness. Thank you for your support.