First you will need to determine your basal metabolic rate or BMR. Your BMR is the minimum amount of calories your body needs to sustain itself without activity.
To gain weight, we must consume MORE than our BMR. To lose weight, eat LESS than your BMR.
BMR Calculation:
BMR= 66 + (6.23 x weight in lbs.) + (12.7 x height in inches) – (6.8 x age in yrs)
So if you are 5’11” and 160 lbs. at 23 years of age, your BMR is as follows:
66 + (6.23 x 160) + (12.7 x 71) – (6.8 x 23) = 1801 calories needed with NO activity performed.
66 + 996.8 + 901.7 - 156.4 = 1801.1
Bulking Calories: To Gain Weight and Lean Muscle Mass:
To gain 1lb of mass requires an additional 500 calories per day more than your BMR.
So if your BMR is 1801, you would add 500 for a total of 2301 calories per day.
Cutting Calories: To Lose Fat and Retain Muscle:
To lose fat, you will need to eat 500 calories per day less than your BMR
1801 – 500 = 1301 calories per day.
Protein, Carbohydrate and Fat Intake:
Protein: 40% Total Calories
Carbohydrate: 40% Total Calories
Fat: 20% Total Calories
40% of 2301 (if trying to gain weight) = 920
40% of 2301 = 920
20% of 2301 = 460
Formula to convert calories into grams:
Simple, protein and carbohydrates have 4 calories for every gram, fat has 9 calories for
every gram.
Using our example with a BMR of 2301 calories, the daily consumption would break down
like this (approximately):
Protein: 920/4 = 230g of Protein
Carbohydrate: 920/4 = 230g of Carbohydrates
Fat: 460/9 = 51g of Fat
Protein Sources:
* Egg Whites * Salmon * Shrimp *All Natural Yogurt
* Turkey * Lean Beef * Tuna
* Chicken * Whey Protein * Other types of Fish
* Lamb * Cottage Cheese * Other types of Protein Powder
Carbohydrate Sources:
* Oats * Brown Rice * Whole Wheat Pasta * Almond Milk
* Sweet Potatoes * Wild Rice * Whole Grain Cereal * Rice Milk
* Beans * Potatoes * Fruits * Quinoa * Barley
Fat Sources:
* Almond Butter * Avocados * All Natural Peanut Butter
* Flaxseed Oil * Fish Oil * Extra Virgin Olive Oil
* Coconut Oil * Raw Almonds * Pistachios, Cashews, other Nuts
Vegetables (ORGANIC):
* Spinach * Carrots * Yams * Green Beans
* Broccoli * Kale * ALL VEGETABLES
Remember 40/40/20. NO SUGAR. NO SALT. NO FRIED FOODS.
Eat 5 or 6 small equal meals a day.
*This is not a diet; it’s simply how you should eat.
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