07/01/2019
How to easily set up your diet ! ( Save for future reference)
1️⃣ Calculate your maintenance calories (calories consumed = calories burned). You can use different equations, online calculators. I like to use trial and error to be completely honest.
2️⃣ Start with a small calorie deficit, anywhere from -200 to 300 to begin with and then adjust based on the speed at which you drop fat !
3️⃣ Set protein to 1g/lb bodyweight, unless bodyfat is substantially high, then set to 1g/ lean mass. Set fat ( 0.3-0.55)/bodyweight ( or lean mass if bodyfat is very high).Lastly fill up the rest of calories with carbohydrates. ( 1g protein = 4 cal, 1g carb = 4 cal, 1g fat = 9 cal)
4️⃣ Utilize intense training 3-4 times a week and use cardio as and when required as a tool to create a larger deficit for quicker fat loss.
5️⃣ Focus on lean meats, healthy fat and complex carbs as staples. Fill the rest of your diet with food you enjoy.
Hope this helps ! Have any questions, drop them below In the comment section and don’t forget to tag your friends and family who would benefit from these tips💪🏻
