There is no better way to achieve your workout goal than to have the perfect diet plan to complement it. As much as you can have the best workout routine ever created, it will still get you nowhere to your goals if you are not eating right.
Therefore, you need a diet plan that works specifically for you. Otherwise, it will be all in vain. You can opt for home cooked meals, or order in, as there are numerous healthy delivery services, that can save you loads of cooking time. If you are in Toronto, Canada, you can order in some healthy delicious meals.
Nonetheless, you will still need a diet plan, as you cannot just cook or order in healthy meals. So here is a mini-guide on how you can go about creating a perfect diet plan for your workout goal.
Step 1: Calorie Intake
Each person needs to eat a certain amount of calories per day in order to maintain their weight. This is called the calorie maintenance level. You can estimate your calorie maintenance level by multiplying your current weight in pounds by 14 or 18.
As a result, if your primary workout goal is to lose fat, then you will have to consume few calories per day than your calorie maintenance level. This means you will have to create a caloric deficit, of around 20% below your calorie maintenance level. This forces your body to start burning up your stored fat for energy.
A good example is when your calorie maintenance level is 2500 calories per day, then you will just create a 20% caloric deficit by doing the simple math of 2500×20%=500. You can then subtract the 500 from the 2500 and get your new calorie intake as 2000 per day, in order to lose fat.
However, if your primary workout goal is to increase strength or build muscle then you will need to consume more calories per day than your calorie maintenance level, around 250 more calories for men and half of it for women.
This means you will have to create a caloric surplus, in order to provide your body with more calories to create new muscle tissues.
For example, if you are a man with an estimated daily calorie maintenance level of 2500 then you just add 250 calories on top and you have 2750 calories per day.
With the above information on calorie intake, you should be able to see some weekly changes in your weight. So monitor your weight very closely to ensure it is moving in the right direction. If not, you can make some small calorie intake adjustments.
Step 2: Protein Intake
The recommended daily protein consumption for weight training adults is always somewhere between 0.8-1.5 grams per pound of body weight.
Therefore, if you weigh 175lbs then you will need around 175 grams of protein on a daily basis. You can have a bit more if you want, as protein is nutritious to the body. Also, take note that 1 gram of protein contains 4 calories.
Some top common protein food products include but are not limited to milk, fish, chicken, turkey, lean meats, eggs/ egg whites, protein supplements, and even nuts and legumes.
Step 3: Fat Intake
The recommendable daily fat intake should be 20-30% of your total calorie intake. You should take note that 1 gram of fat contains 9 calories.
For example, if your ideal daily calorie intake is 2000, then you can figure out your fat intake by doing the simple math of 25%x2000=500. You can then divide the 500 by 9 and get your daily fat intake as 55 grams.
Some good sources of healthy fats are fish oil supplements, fish, olive oil, seeds as well as nuts like peanuts, walnuts, and almonds.
Step 4: Carb Intake
The recommendable carb intake should come from the leftover daily calorie intake that is if you have factored in the protein and fat intake. In short, you will just have to figure out how many calories your protein and fat consumption accounts for and subtract them from your daily ideal total calorie intake.
Majority of your carb intake should come from food such as fruits and vegetables, brown or white rice, white and sweet potatoes, different kinds of beans as well as wheat/whole grain.
In conclusion, creating a diet plan is not that hard. You just have to have a workout goal in mind and then start eating meals that can help you achieve it. Eating healthy and well goes hand-in-hand with any type of exercise or workout routine.