It is pssible to have much more variation in your diet.
Do you know how much protein, carbs and fat you should be aiming for?
This information will guide you in how much food to eat and of what type.
As a rule you should be aiming to consume at least 1g of protein per pound of bodyweight. Many people go over this ie 1.5g or even 2g per pound but i think you'll do fine on a gram.
Protein should make up 30% of your dailey intake. Carbs (complex) should make up 50% and dont try to get the remaining 20% in fat, you will consume good fats from meat, fish, nuts etc.
I work it out like this. lets say you wiegh 200lb. You then need to eat 200g of protein per day. If this makes up 30% of your diet, you can work out the amount of carbs you should be eating.
protein grams / 30% = 1% of food intake per day in grams.
so...
200 / 30 = 6.66
that means that 1% of your intake each day is 6.66 grams. From here you canwork out the amount of carbs you need.
1% * 50 (as your carbs should account for 50% of your diet)
so...
6.66 * 50 = 333
So now we know that...
protein = 200g
carbs = 333g
fat = (by product of good food)
If you are fussy and want to know how much fat you need (and it is needed when you are bulking) you can work it out in the same way.
We already know 1% of the food we need is 6.66g
so 6.66g * 20(the percentage of fat allowed/recommended per day) = 133g
The bottom line - Everday you should comsume enough food so that the body recieves...
Protien - 200g
Carbs - 333g
Fat - 133g
From there you need to learn how much protien, carbs and fat there are in different foods and work out how much of that food you need to satisfy that meals nutritional needs.
I like to split my nutrients evenly over the 6 meals, so going by our example that would mean that each meal must contain...
pro 200/6 = 33g
carb 333g/6 = 55g
fat 133g/6 = 22g
so now you know what your aiming for.
If all the above reads like shit in a pot, post your wieght in stones and pounds or just pounds and i'll work it out for you.
Hope this helps
:twisted: Fierce |