When it comes to diet, things get tough. Carving out an hour of training three times a week is a demanding but affordable thing: you move appointments, study, work, friends for that period of time and in the end somehow you are in it. But when it comes to diet, we are talking about organizing five times of the day for every day of the week !!! Also what diet to do? What to eat? How many? Of course we are talking about body building, so the goal is always to have big muscles and very little fat. But beyond the purpose, we must first of all consider the necessary needs. It is useless to copy the dude's diet, we are different from him. So the first step is to establish the BMR or basic resting metabolism. This data is obtained through a calculation that takes into account gender, height, weight and age. According to the creators, the BMR represents the caloric requirement necessary to keep an individual in good health ... ... who sleeps. In fact, this need is largely overestimated, most people who do not deal with body building live, work, reproduce, etc. eating only the calories of the BMR. Forget what you read in some magazines about the 6000 calories consumed by the given sample. A normal individual who does not take anabolic steroids with such a caloric intake risks only serious health problems.
If calories in themselves are not that important, the percentage of nutrients and their ratio to kilo of body weight are very important. At this point other problems begin: what percentage of nutrients we adopt and what ratio on body weight. Considering that body building is defined as a glycolytic activity, the generally recommended percentages are 60-20-20 where the figures mean 60% in carbohydrates, 20% in proteins and 20% in fats. Changing these values, even slightly between them, produces big differences, changing them a lot without knowledge produces big disasters. I mean that these starting values ​​could be adapted to the needs of the subject like 50-30-20 or 55-25-15, that is to say increase the proteins a little and decrease the fats or decrease the carbohydrates, increase the proteins and decrease the fats. . However, keep in mind that the variations must be very small, reaching values ​​like 40-30-30 produces a diet called a completely different zone and the subject of specific treatments.
At this point let's put it all together: let's say a male individual, 75 kg, 1 meters tall, 75 years old.
Its BMR is 1799 calories. Assuming that he is a fairly active subject, but a student, who trains three times a week, who wants to become muscular and who at the same time is not fat but not even very thin, we could add about three hundred calories and here is an example of a diet:
| Breakfast | As to. | Merenda | As to. |
| Latte Parz. Screm. | 250ml | Apple | 1 |
| Slices of wholemeal bread | 3 | Post workout | |
| Egg whites | 2 | Slice wholemeal bread | |
| Merenda | Price | ||
| Apple | 1 | Boiled rice | 100 |
| Lunch | Veal meat | 100 | |
| Boiled rice | 100 | Mixed salad | 100 |
| Natural tuna | 100 | Olive oil | 4 |
| Tomatoes | 100 | ||
| Olive oil | 4 | ||
| TOTAL CAL | 2140 | CARBS | 59,5% |
| PROTEIN | 20,9% | ||
| FATS | 19,6% | ||
| G / KG CARBO | 3,4% | ||
| G/KG PROT | 1,2% | ||
| FAT G / KG | 1,1% |
The total calories have become 2140, respecting the 60-20-20 scheme with a very slight nuance in favor of proteins. The protein intake is higher than the gram per kilo of body weight, therefore much higher than the gram per kilo of lean mass. After two weeks our subject will register bodily changes, according to which the diet will be modified. For example, if there is no decrease in skin folds, the calorie intake may be excessive or it may be necessary for the same calories to adopt a scheme with lower fats and carbohydrates.
Enjoy your meal.
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