Dieting 101
1): Estimate the total calories that you expend on a daily basis.
https://www.freedieting.com/tools/ca...calculator.htm
2): Adjust your caloric intake until you reach an ideal rate of weight gain/loss.
Gaining weight too quickly will disproportionately increase your amount of adipose tissue.
Losing weight too quickly will disproportionately decrease your amount of muscle tissue.
Gaining 1 to 3 pounds per month is a safe zone.
Losing 4 to 8 pounds per month is a safe zone.
Increasing/decreasing calories by 10% is a good starting point.
3): Calculate your macronutrient intake.
Fat: 0.4g/lb (minimum)
Protein: 0.6g/lb (for maintenance/surplus in calories), 0.8g/lb (for caloric deficit)
1g Fat = 9 Calories
1g Carb = 4 Calories
1g Protein = 4 Calories
Fill in your remaining caloric allowance with whatever combination of macronutrients that you prefer after determining your minimum requirements. Dietary fat will be more satiating, while carbohydrates will improve strength training performance.
4): Fiber and micronutrients.
Fiber: 0.014g/calorie
Micronutrient Food Sources
5): Meal Frequency is largely a matter of personal preference and generally speaking you should minimize added sugars (not counting the natural sugar found in fruits and vegetables), and eat whole and minimally processed foods.
Exercise 101
1) Beginner workout program.
https://stronglifts.com/5x5/
2) General principles and guidelines:
1): Estimate the total calories that you expend on a daily basis.
https://www.freedieting.com/tools/ca...calculator.htm
2): Adjust your caloric intake until you reach an ideal rate of weight gain/loss.
Gaining weight too quickly will disproportionately increase your amount of adipose tissue.
Losing weight too quickly will disproportionately decrease your amount of muscle tissue.
Gaining 1 to 3 pounds per month is a safe zone.
Losing 4 to 8 pounds per month is a safe zone.
Increasing/decreasing calories by 10% is a good starting point.
3): Calculate your macronutrient intake.
Fat: 0.4g/lb (minimum)
Protein: 0.6g/lb (for maintenance/surplus in calories), 0.8g/lb (for caloric deficit)
1g Fat = 9 Calories
1g Carb = 4 Calories
1g Protein = 4 Calories
Fill in your remaining caloric allowance with whatever combination of macronutrients that you prefer after determining your minimum requirements. Dietary fat will be more satiating, while carbohydrates will improve strength training performance.
4): Fiber and micronutrients.
Fiber: 0.014g/calorie
Micronutrient Food Sources
5): Meal Frequency is largely a matter of personal preference and generally speaking you should minimize added sugars (not counting the natural sugar found in fruits and vegetables), and eat whole and minimally processed foods.
Exercise 101
1) Beginner workout program.
https://stronglifts.com/5x5/
2) General principles and guidelines:
- If you're sore, don't exercise that particular muscle until it has recovered.
- If you didn't get enough sleep the night before, don't workout at all.
- If you feel especially weak or rundown, don't workout at all.
- Don't lift for ego, lift for proper form even if it means lifting less weight.
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