HamaTime™
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Although there are some who are naturally ripped and muscley, the majority of us need to work hard to stay lean and also put on muscle. I'm sure most of us have one or more mates who are just naturally ripped and we all envy them, to be honest, personally I'm glad I'm not one of them, because not being one of them got me into the gym and into nutrition and turned my life around.
If you really want to unlock gains in both your own personal health and also transforming your body in the gym, then a solid diet/nutrition plan is what you need. Unless you have the body of someone I just described who is naturally ripped/built, then without a proper nutrition plan, your full potential can not and will not ever be realised.
I have coached a vast number of people in nutrition all starting with myself and you can trust me on my knowledge and I practice what I preach.
Alot of people seem to have the misconception that a nutrition plan is:
Anyway.
Nutrition 101
Basic Terminology
1. BMR (Base Metabolic Rate) - The amount of calories you need to consume to maintain your body if you were comatose (i.e. zero exercise)
BMR Calculator
Calculated using:
- Age
- Sex
- Height
- Weight
2. TDEE (Total Daily Energy Expenditure) - The amount of calories you need to consume to maintain your body in an active lifestyle (i.e. regular exercise, physical/non-physical job, regularity of physical activity etc)
TDEE Calculator
Calculated using:
- Age
- Sex
- Height
- Weight
- Type & Regularity of Physical Activity
Calculating Calories to Determine/Manipulate Body Composition
Essentially there are three types of dieting.
The most important thing to think about in dieting in any situation is CALORIES IN vs CALORIES OUT
The basic philosphy behind each is:
Calculating Macronutrients To Determine/Manipulate Body Composition
Macronutrients are the 3 major types of foods (I have described them and given some traditional examples)
1. Protein
Essentially, you need a fixed balance of your Macronutrients each day in order to maximise your bodies growth and hormone production.
Protein
Fats
Carbohydrates
FAQ's
How do I count Calories & Nutritional Values of foods?
- Google the type of food you are eating and put 'nutritional information' after it e.g. '250g chicken breast nutritional information' this will give you a loose idea of the calories/macronutrient breakdown of any food you are eating.
If you really want to unlock gains in both your own personal health and also transforming your body in the gym, then a solid diet/nutrition plan is what you need. Unless you have the body of someone I just described who is naturally ripped/built, then without a proper nutrition plan, your full potential can not and will not ever be realised.
I have coached a vast number of people in nutrition all starting with myself and you can trust me on my knowledge and I practice what I preach.
Alot of people seem to have the misconception that a nutrition plan is:
- Too hard to stick to (you need to learn commitment and re-evaluate what you want to achieve in the gym)
- Too expensive (I eat 7 meals a day and spend $60-$70 on food a week. Most people who buy junk food every day and eat 3 meals a day spend $300+ a week on unhealthy food which does not help them achieve their goals
- Too restrictive (I can't eat my favorite things) - trust me on the fact that with a little understanding of food, you will soon be able to fit anything you want to eat into a daily nutrition plan and still acheive your goals.
Anyway.
Nutrition 101
Basic Terminology
1. BMR (Base Metabolic Rate) - The amount of calories you need to consume to maintain your body if you were comatose (i.e. zero exercise)
BMR Calculator
Calculated using:
- Age
- Sex
- Height
- Weight
2. TDEE (Total Daily Energy Expenditure) - The amount of calories you need to consume to maintain your body in an active lifestyle (i.e. regular exercise, physical/non-physical job, regularity of physical activity etc)
TDEE Calculator
Calculated using:
- Age
- Sex
- Height
- Weight
- Type & Regularity of Physical Activity
Calculating Calories to Determine/Manipulate Body Composition
Essentially there are three types of dieting.
- Bulking (putting on muscle/weight)
- Maintenance
- Cutting (stripping body fat)
The most important thing to think about in dieting in any situation is CALORIES IN vs CALORIES OUT
The basic philosphy behind each is:
- Bulking - Calculate your TDEE and add 500 calories or 15-20% on top of your TDEE. This is the total amount of calories you need to eat every day to put on lean muscle
- Maintenance - Calculate your TDEE and this is the amount of calories you need to maintain your body mass based on your stats and your current physical activity levels
- Cutting - Calculate your TDEE and subtract 500 calories or 15-20% off your TDEE. This is the total amount of calories you need to eat to burn off body fat whilst preserving maximum amount of lean muscle as possible.
(Note, that 0.5kg loss per week is quite normal - the lower your body fat gets, the more strict and different diet techniques need to be employed to keep cutting) - metabolisms are quite fragile and easily become stagnant with prolonged periods of the same eating patterns. I will cover this in a more advanced post on dieting.
Calculating Macronutrients To Determine/Manipulate Body Composition
Macronutrients are the 3 major types of foods (I have described them and given some traditional examples)
1. Protein
- ALL Meats
- Egg Whites
- Fish
- Whey
- Dairy Products (Milk/Cheese)
- Avocado's
- Egg Yolks
- Almonds/Peanuts (Almond/Peanut Butter)
- Dairy Products (Milk/Cheese)
- Coconut Flesh/Milk
- Olive Oil
- Rice
- Pasta
- Bread
- Potato's
- Vegetables
- Sugar
Essentially, you need a fixed balance of your Macronutrients each day in order to maximise your bodies growth and hormone production.
Protein
- 1.4 - 2g of Protein per kg of Bodyweight
Fats
- 1-2g of Fat per kg of Bodyweight
Carbohydrates
- There are various calculations on amounts of carbs 'needed' but carbs are the least important of the 3 macros and various people need more carbs and some need less carbs. Essentially, fill up the remainder of your calorie requirements with carbs after meeting your protein and fat requirements.
FAQ's
How do I count Calories & Nutritional Values of foods?
- Google the type of food you are eating and put 'nutritional information' after it e.g. '250g chicken breast nutritional information' this will give you a loose idea of the calories/macronutrient breakdown of any food you are eating.