Hi, everyone, this is KI Fitness, I am Jade Face Little Silver Dragon ki2!

Puff

Hello everyone, I am ki and I am back.

Today I want to tell you how to make a meal plan.

This is also what I have said before. I will use today’s article to further improve it. It is still habitual nonsense. Please bear with me.

Generally, making a meal plan requires several steps

The first step is to open the refrigerator door

If you don't be naughty, you will be beaten to death sooner or later.

In fact, it is like this:

1 Determine fitness goals

2 Calculate total intake

3 Convert energy into food

4 Determine the number of meals and find them all

5 Distribute the food for each meal

0 Obsessive-compulsive disorder is so tiring to live

The following is one, Let’s talk about it one by one.

1 Determine your fitness goals

No matter what you do, you must have a goal, especially fitness.

You have to know what you want to do before you can do it. If you don’t even know what you want to do, then what else can you do!

Right.

There are three common types in the gym: those who are fat want to lose fat, those who are thin want to gain muscle, and those who are neither fat nor thin want to get in shape.

Of course, there are also some people who have higher body fat, but use a training method that first builds muscle and then loses fat. Then the diet plan can also be divided into two parts. When building muscle, it is based on muscle gain. When losing fat, follow the fat loss method, there is no contradiction.

There are also some people who are very thin and want to be thinner. For such people, why don’t you

go to heaven!

The plans formulated for different goals are naturally different.

Strength to gain muscle, starve to lose fat.

What, are you scared?

Don’t be afraid, let’s calculate the energy value first, and then you will be even more afraid.

2 Calculate the total intake

The total intake is actually easy to calculate. There are two popular daily energy calculations. One is to determine the total intake of the body. Energy expenditure is then converted into food, which is a bit more difficult to calculate.

Another simple method is to determine the intake of carbohydrates and protein according to each kilogram of body weight, which is the same for boys and girls.

Carbohydrate intake:

For people who want to gain muscle, it is recommended that they consume 6 to 8 grams of carbohydrates per kilogram of body weight per day.

For people who want to lose fat, it is recommended that they consume 6 to 8 grams of carbohydrates per kilogram of body weight. Eat 2 to 3 grams of carbohydrates every day.

For body shaping, it is recommended to consume 2 to 4 grams of carbohydrates per kilogram of body weight per day.

Protein intake:

For people who want to gain muscle, it is recommended to consume 2 to 2.5 grams of protein per kilogram of body weight per day, and no more than 3 grams.

For people who want to lose fat, it is recommended to consume 1.5~2 grams of protein per kilogram of body weight per day.

For those who are in shape, it is recommended to consume about 2 grams of protein per kilogram of body weight per day.

Don’t worry, this is just the beginning. As an extra note,

If you are losing fat, I have told you about the carbohydrate cycle before, and you can plan according to the carbohydrate cycle.

You can also make a plan based on three lows and one high.

To put it simply, it means starving for three days and drinking water for one day.

Strictly speaking, it means 3 to 5 days of low energy intake, plus one day of high energy intake (an increase of about 30%)

It is what we usually call a cheat meal

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No matter what, once you have determined it, just calculate it based on your weight.

Take Ki for example, Ki is now 90kg

Yes, it has increased again, I don’t want to say it anymore

Ki who is 90kg still wants to gain muscle. So my daily carbohydrate intake is 90 (6~8) = 540g~720g,

My protein intake is 90 (2~2.5)=180g~225g

Now you know how I gained weight. Open your eyes and eat!

One thing that needs to be explained is that whether you are building muscle or losing fat, as long as you are exercising, your energy intake will be more than your basic needs.

What do you mean? The basic intake of carbohydrates per kilogram of body weight per day is 0.6~1g and 1g of protein.

Boys and girls are the same.

3 Convert energy into food

If you know how many grams of carbohydrates and proteins you need to eat a day, then you can just convert it into food.

It is recommended that you check the nutrient content based on your usual eating habits.

The data in ki's hands was summarized a few years ago and has not been updated, so there are inaccuracies. Please bear with me.

Ki’s early notes recorded the data found at that time. An egg contains an average of 8 grams of protein. Later, it was 7.8 grams. When I checked it online last year or the year before, it was 7.4 grams. Now Check told me it's only 7 grams.

I really want to ask the hens who lay eggs, what have you experienced in these years, and what are the moral principles you promised?

Generally, the carbohydrate-containing foods we eat contain some vitamins, such as fruits, and minerals, such as staple foods.

I have downloaded a table online for your reference:

What you need to note is that the carbohydrate content in raw rice and noodles is about 70% to 80%.

After the raw noodles are processed into steamed buns, the carbohydrate content is about 50%

After the raw rice is cooked into rice, the carbohydrate content is about 25%.

Be flexible and don’t memorize things by rote.

Furthermore, potatoes, sweet potatoes, and corn are all staple foods.

A piece of whole wheat bread contains 15 grams of carbohydrates

A banana contains 20 to 30 grams of carbohydrates, depending on how big it is.

Well, I’m talking about the kind you eat

Let’s talk about protein. Our main sources of protein are eggs, meat, etc., which are not only rich in protein, but also There will be fat, iron, zinc, etc.

Whether you are building muscle or losing fat, your daily fat intake is basically enough in meat, plus the oil in cooking and dried fruits.

Let’s find a table for everyone to use as a reference

When choosing food, you must pay attention to a balanced diet. If you have a diverse protein intake, don’t boil chicken breasts all day long. , you can also eat some chicken legs occasionally

Steamed sea bass, boiled prawns, braised lamb, tomato beef, old duck soup, donkey meat in sauce, etc.

Live as simple as possible

As an aside, the carbohydrate content in vegetables, especially green leafy vegetables, is very low. People who want to lose fat can eat more.

I’m not asking you to fry the eggplant! ! !

It would be nice to have a big mixed vegetable, but don’t put the salad dressing. Don’t you know how high the calories are? Don’t know how to read the instructions?

It would be nice to put some soy sauce and vinegar.

What kind of bicycle do you want!

Another thing to note about fruits, especially those who are trying to lose fat, is that fruits can be divided into two categories

One type has a higher sugar content , especially those with high glucose content, are not conducive to fat loss, so eat as little as possible

For example: bananas, grapes, watermelon, longan, lychee.

There is another category that contains relatively little sugar and a large proportion of fructose, which is more suitable for people who want to lose fat.

For example: apples, pears, oranges, oranges, peaches, etc.

A friend said that the sugar content of watermelon is not as high as other foods.

Yes, the sugar content of watermelon is 5-12%, and some are lower than apples, but why is it not recommended for people who want to lose fat?

Please note: < /p>

The sugar content is a ratio. An apple weighing half a catty is already very large. At most, it contains more than ten or twenty grams of carbohydrates, mostly fructose.

Five or six pounds of watermelon is not that big. You can make it all by yourself!

I can eat more, but I don’t know how! In the summer, I held half of the iced watermelon, watched TV, took a spoon, dug in and finished it!

After eating, you wipe your mouth and look like you are still unsatisfied. Look how fat you have become!

Therefore, it is not recommended for people who want to lose weight to eat watermelon.

Well, be good

4 Determine the number of meals

The recommendation for gaining muscle is to eat 6 to 8 meals a day

Losing fat and so-called It is recommended to eat 4 to 6 meals a day for body shaping

You can determine which meal to eat at what time according to your own time schedule

Generally, the more common arrangement is three meals in the morning, noon and evening. A meal is considered a main meal. If you eat a little more, you can add an extra meal between the two meals. People who want to gain muscle should not underestimate the extra meal. For people who want to lose fat, the extra meal may be a piece of fruit or a homemade sandwich.

You can also roll pancakes. If they are rolled with scallions, give me one too!

Then there is energy replenishment before and after training. At this time, you may choose supplements, such as protein powder.

If you want to gain muscle, it is also recommended to add one meal, at least six meals, before going to bed. Come on.

5 Distribute food for each meal

According to the previous sequence, calculate the values ????of carbohydrates and proteins that need to be consumed every day, and then convert them into what you need to eat based on the content of the food. food, and then distribute these foods reasonably into each meal, so that a perfect diet plan is ready.

Of course, those who want to lose fat, don’t forget that if you want to make your plan look great, you can arrange a carbohydrate cycle or a cycle of three lows and one high. Combined with training, you can make your fat loss more effective. .

Finally, in this article about diet planning, ki has tried to reduce the nonsense as much as possible, and then introduced some so-called dry information to you. After finishing speaking, I don’t know how many friends can understand it. How many friends can implement it? I don’t know how many friends this article can help.

If you still don’t understand how to make a meal plan, you can leave a message or send me a private message. ki will select one or two fans based on your comments and use their data as a template to publish an article. The template article of the diet plan is to follow the routine introduced in this article, from determining fitness goals to allocating food for each meal. How to arrange each step specifically is written for your reference.

Only on the 23rd.

Of course, if no one pays attention to me

I

I will be angry

Okay, I will tell you today Go here. I love fitness, love life, and hope that fitness can bring everyone a better life. This is KI Fitness. If you like our articles, you can like, forward, and comment. You are also welcome to follow the WeChat public account: KI Fitness. Thank you all for your support.