sOMEONE OF YOUR SIZE and age, and (3 workouts a week) here are your calorie needs, now this is an estimate, there are moe better ways of calculating this.....
RESULTS - GUIDELINE ONLY
Maintenance: 3316 Calories/day
Fat Loss: 2653 Calories/day
Extreme Fat Loss: 2368 Calories/day
This is what i post for people just stating there diets...
Diet FAQ. Just Some Quick Q’s and A’s
Q: Is it true your diet is based on calories IN vs. OUT?
A: Of course. It is simple. If your body burns 2000 calories a day, and you have only eaten 1500, then your body will compensate for the 500 missing calories by burning FAT.
Q: So since it is Calories IN vs. Out? So if I eat 1 meal a day that is 500 cals does that work?A: NO! This does not cause FAT Loss. This causes Starvation Mode. Your body will trigger its "Natural Defenses vs. starvation" Meaning, Your body will hold onto every calorie it can and ONLY Burn Muscle. Reason Being, To Maintain 1lb of muscle it burns 2x the amount of calories, so if your body thinks it is starving it is going to eat the first thing that uses the most energy, and that is muscles.
Q: So what are the minimum calories per day?
A: Men = 1800. Women = 1400
Q: So how much protein should I am drinking/eating.
A: The recommended dosage is 1g of Protien per Gram of Bodyweight. So if you weight 100 LBS, Eat 100g of protein throughout the day
Q: To Carb or not to Carb?
A: the #1 energy sources for your body is carbohydrates. Carbs are necessary for proper body functions and proper brain functions. BUT THE CARBS HAVE TO BE HEALTHY CARBS SUCH AS, rolled oats, brown rice, whole grains, etc.
Q: How bad is sugar on my diet?
A: Diet and Sugar do not mix. Eating sugar causes an insulin spike; wich disables or slows down the body's ability to burn fat.
Q: How bad are processed foods?
A: Truthfully, it all depends; everything you buy in the store is processed in some way. Anything processed with a ton of sugar and preservatives is already a NONO.
Q: What’s up with this all natural Peanut Butter?
A: It contains, EFA's wich is short for Essential Fatty Acids. These are the special Fats you find in Walnuts, Almonds, Peanuts, Fish Oil, and Olive Oil. Since it is hard for ANYONE to eat 1500+ calories daily, these FATS help boost Calorie Numbers. Fats are very calorie dense. In fact 1g of fat is 7 calories, while 1g of protein is only 4 calories.
Q: So what are EFA's?
A: As said before they are Essential Fatty Acids. These Fats ATTACK and break down fat Cells. Do not go overboard with these tho, 1 or 2 servings daily is enough. 2 is pushing it depending on a bulking or cutting diet.
Q: What about a salad for Lunch?
A: Fine as long as there is grilled chicken in it. Salad by itself is just empty calories. No need for them, your body needs it vegetables due to it needs vitamins/minerals. But they are considered empty calories.
Q: Breakfast, I skip it I can’t find time, is it important?
A: What!? Breakfast is by far THE Most important meal of the day. Your body goes 6-8 hours a night sleeping w/o food. The you wake up, your body is starved, and then when you don’t feed your body, it goes, "NO FOOD? Damn, I got to save myself, what if I don’t have food all day?" Then when you have that meal at around 11-12, your body keeps ALL it has just eaten. PLUS breakfast boosts Metabolism by 20+%.
Q: I know you said carbs were ok, but what about at night?
A: As I said before, Carbs are for ENERGY. Do you need ENERGY before bed? Nope, so when you eat carbs pre-bed it gets stored for energy for the next day, AS FAT!
Q: Is diet soda ok?
A: Studies vary here......But on a realistic point of view YES. 0 calories. No Sugar. BUT, here is where it gets tricky, some people assosociate diet soda, as a way for them to eat a little more throughout the day because they drink "diet" soda. This is where the Diet soda is bad for you, because studies show people who drink diet soda, overcompensate with eating more calories in food.
Q: How much water a day?
A: At least a Gallon.
Q: Why a Gallon of water?
A: It speeds metabolism up, cleans up face from acne, helps your body transport minerals, vitamins, etc throughout the whole body. It is basically OIL for your body.
Q: I need a FOOD List Can you help?
A: Yes of course.....
Carbs
-Raw Oats (not that sugary stuff)
-Brown Rice
-Vegetables; broccoli, cauliflower, peppers, cucumbers, carrots, etc
-Fruits; bananas, apples (might not wanna go gung-ho here because of the large sugar content, however, fruits are healthy for many reasons).
-Whole wheat bagels
-Whole wheat pasta
Protein
-Cottage cheese 1% or dry curd
-Chicken breast
-Turkey breast
-Ground turkey
-Extra Lean ground beef
-Salmon
-Tuna
-Egg whites (or omega-3 whole eggs)
Fats
-Walnuts
-Almonds
-Peanuts
-Flax Seeds
-Fish Oil
-Olive Oil
Q: Are cheat days ok?
A: Of course! 1 day a week to indulge is ok. If you have been dying for pizza for a whole week, why the hell have you waited a whole week? Diet is a psychological and physical test. Why do a strict diet if we can’t relax one day? BUT I do recommend keeping the protein intake just as high as you normally would.
Q: Should I take vitamins, minerals, Etc?
A: This is a given. You should be taking a good multivitamin already no matter what. NOT Centrum or 1 a day, as these are store quality vitamins. Get to a vitamin store and buy them there. Vitamin Shoppe sells vitamin Shoppe vitamins wich are Pharmaceutical Grade wich are absorbed more readily by the body.
Q: What about diet Pills?
A: Nonsense. The only diet pill that was proven to work were the pills with ephedra in them, wich are now banned. Due to media propaganda, ephedra has gotten a bad rap. Only 3 reported deaths were from ephedra, and that was in 100 degree weather, the athletes should have known the risks and dangers of playing in 100 degree weather and dehydration while on ephedra.
Q: How much weight should or could I loose?
A: they say an average person looses 2.5lbs of FAT a week. There is no limit. You could loose way more like I did. Or just even. As long as your diet is on key you should and will do fine. You can see results probably within the first week. REMEMBER tho, since the protein intake is high, you will probably add muscle. Not bodybuilding muscle, but just some healthy lean muscle. Besides muscle eats fat away. Remember I said muscle burns 2 xs more calories then fat? Well imagine being 200lbs all muscle no fat, THE FAT DOESNT HAVE A CHANCE!
GOOD LUCK ON this DIET! I know it works! I went from 240 to my now 165 lean. 10% BF.
HOPE THIS HELP SOME PEOPLE. ANYONE HAVE ANY ADDITIONS? PM ME THEM AND I WILL UPDATE LIST AS IT GROWS!! AND GIVE CREDIT FOR WHOEVER WROTE IT!
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