How To Construct A Diet

Tall · 01-03-2008, 12:14 AM

This is still a work in progress, as requested by Cellarat I've knocked up a post on how to construct a diet...

Be kind...

Quote:

The Basics Of Constructing A Diet

Constructing a diet is a relatively simple affair once you get your head around it, but getting your head around it seems to be the part most people have difficulty with.

What should be in your diet is goal dependant, we'll try and go through each of the goals and cover off as much as we can.

What's In The Diet?
We have Fat and Carbs – which will be referred to as our 'Energy Source(s)' where we are being generic or F and C, and Protein which we will refer to as P.

Carbs also contain Fibre (F) but we'll come onto that later.

How Many Calories Should I Be Having Per Day?
This isn't something we will be going into any detail on – there are many methods available for calculating a persons Basal Metabolic Rate (BMR) and then their calorific requirements for Cutting/Bulking/Maintenance, and Google should link you to most of them.

How Many Meals Per Day Should I Be Having?
In order to reduce Insulin spikes, I'd recommended consuming between 5 – 8 meals per day, each containing an equal amount of calories and an equal share of our Energy Source(s) + P (except Post Workout – more on that later) this should supply the body with a constant supply of Fuel.

What Should Be In Each Meal?
You should have an Energy Source, and Protein. Simple really. You should also endeavour to have some Fibre each meal, except Post Workout. You'll see an exception coming up on Post Workout coming up a lot – that's a different kettle of fish.

An Energy Source is used as Fats/Carbs are 'protein sparing' meaning the body prefers to use Fats and Carbs for energy, leaving Protein to be used each meal in order to build/repair muscles.

Note: Too much protein and too little of out Energy Sources and the body will convert Protein to Glucose to be used for Energy.

How Important Is Protein? How Much Protein Should I Be Having?

As we've just discussed – too much protein and the body will convert it to glucose for energy.

Did you know that the 'rule' 1g of Protein per 1lb of bodyweight was actually made up by a Bodybuilding Magazine as they thought it would be easy for people to understand?

The truth of the matter is – its very tough to build muscle, very tough – the body could naturally produce 1/4lb muscle every week in ideal circumstances, so your protein requirement won't be anywhere near as high as you think it will be.

1g per 1lb of bodyweight would certainly be sufficient in my opinion.

So How Do I Construct A Diet?
Ahh the awkward question...

You may have seen the following types of diets:

High Carb, Low Fat + Protein
High Fat, Low Carb + Protein
Zero Carb, High Fat + Protein
The Balanced Diet – Protein + Carbs + Fat
Carb Cycling / Timed Carbs + Protein + Fat

But if you get down to it they are all the same. Each contain Protein, and each contain an Energy Source.

So you now know you need to have an Energy Source each meal, as well as Protein, for 5 – 8 meals per day – or there abours.

How Do I Know Which Diet Is Right For Me?
The million dollar question...

It has been said, that the majority of people in the world are 'Carb sensitive' meaning as a result of consuming Carbs, their Insulin levels spike, triglycerides are formed and then are stored as Fat in the Adipose Tissue.

While I agree in part with the above statement, my personal belief is that most people in the world are simply eating too much of the wrong type of Carbs – namely Wheat, Corn and Sugar. These three are commonly used in mass produced packaged food, and are often disguised as sub-types of the above foods – such as Dextrose, Maltrodextrin and so on.

Good sources of Carbs are Oats, Rice, Sweet Potatoes, Potatoes and Wholegrains, the aim being to stay as Low GI as possible to reduce any Insulin spikes.

I also don't believe that people get enough Fibre in their diet. Except for Post Workout, some Fibre should be consumed with each meal – good sources are Oats and Green Fibrous Vegetables.

If you are Bulking, then you need to consuming more calories than your BMR by increasing your consumption of Energy Sources. If you are cutting then the opposite is true – you need to reduce your consumption of Energy Sources so your total daily intake is under your BMR.

Lets take a look at the Types of Diets

High Carb, Low Fat, Protein: This is the classic 'Bulk', fats are kept low, mainly coming from Essential Fatty Acids (EFAs), Carbs coming from Low GI Sources as much as possible.

Balanced Diet: The most versatile of the diets, this can be used for Cutting and Bulking by adjusting the amount of Calories consumed.

Zero/Low Carb, High Fat, Protein: Zero/Low Carb diets are also called Ketogenic diets as they place the body into a state of Ketosis, in which the body stops using Carbs as an Energy Source, and instead uses the Fats and the Ketones from burning off the bodys fat stores.
Note: Zero Carb diets should not be maintained for a prolonged period of time. During the Zero Carb diet a regular High Carb Refeed (every 5-10 days) should take place to kick start the Thyroid and reset the bodies metabolism.

Carb Cycling: Carb levels are altered on a Low/Med/High-Refeed day basis, based around training days, with the P + F Macros adjusted to suit.

Best Bulking Options
High Carb, Low Fat, Protein
Balanced Diet

Best Cutting Options
Zero/Low Carb, High Fat, Protein
Carb Cycling Balanced Diet

Best Maintenance Options
Carb Cycling Balanced Diet
Balanced Diet
Low Carb, High Fat, Protein

So depending on your goals, the above diets are available – but only you can decide which diet suits you.

Post Workout, Why Is It Different?
Post Workout is the one time we want to avoid high amounts of Fat and Fibre. The body is naturally Insulin sensitive at this time, and our Glycogen levels have been depleated. Consuming Fats and Fibre would slow down the digestion of Protein and Carbs, which are needed to spike Insulin (Carbs) to shuttle Aminos to the muscles (from Protein) and replenish the muscle Glycogen stores (Carbs)

cellaratt · 01-03-2008, 12:41 AM

Thank You Tall

SX Dave · 01-03-2008, 07:03 AM

another good post mate

Pikey · 01-03-2008, 08:22 AM

This subject needs a book and as Tall has said we’re all different on top of which, body time, BMR, job, age and sex and training regime will all have an impact. Eg I can’t eat like my training partner he carries a good 50lb more muscle than I do and has a different body type.
But the basics are similar. I also think high fat low carb is pants for bodybuilding - muscle needs glycogen for energy and to look "full" protien can be converted to glycogen but naturally the body converts carbs

I eat way more than 1lb of protein per lb of lean bodyweight, I’ll have 35g -50gram across each meal and then 100g with the post workout shake which conservatively puts me close to 2gram per lean lb, could I get away with less probably, but then I want to ensure there’s enough in my system at anyone time.

I try to stay away from simple sugars as much as possible, I eat an organic grapefruit each morning as they are good to encourage absorption of other supplements through the stomach lining and I’ll eat a couple of apples per week otherwise unless I’m allowing myself a cheat I stay clear. However a sugary drink whilst training encourages an insulin spike which means the post workout meal will be transported to the muscle cells better. While it works it also gives me a banging headache – we’re all different…my training partner swears by it even when pre contest…

I cycle carbs, and whilst it takes some mental discipline it’s a great way to grow, keep carbs low for a few days and watch your body grab them when you do refeed, using this method I can grow steadily without layering loads of fat. Just by changing the refeed profile around I can also rapidly lean up .If I go with consistently high carbs I feel bloated after a few days and loose all appetite. And if I go with consistant low carbs to diet I soon feel terrible…When I was younger and doing a lot more cardio based training I probably ate 3-4 times the amount of carbs I do now, I didn’t get fat and I was 10K – 15K lighter than I am today. I’d eat a full malt loaf for energy prior to a cardio based session… Equally I was never competition lean.

With carbs my main view is keep it low to medium GI, in the main I’m aiming for steady lean growth
I’m bad for not eating enough fats, amongst other things this tends to cause me dry skin patches, there’s good and bad fats , avoid saturated animal fats but complex triglycerides are good for the body it’s a good idea to include some, nuts, oily fish and seeds in the diet, when not pre contest I eat pumpkin and sunflower seeds with my salads.

On the whole I think the best advise is avoid ready meals, as they are normally full of salt, simple carbs and fats, try and eat natural solid food as much as possible, make sure protein supplements are good quality and don’t get much saturated fat down your neck .

If your are interested in bodybuilding get a couple of good books there’s loads out there, most people seem to think bodybuilding is about gear, considering effective muscle stimulation and rest as a given diet is a very major factor, you could never grow to your maximum potential and never be ripped if your diet isn’t bag on for what your trying to achieve...

Tall · 01-03-2008, 11:37 AM

Quote:

Originally Posted by Pikey

I also think high fat low carb is pants for bodybuilding - muscle needs glycogen for energy and to look "full" protien can be converted to glycogen but naturally the body converts carbs

^^^ Very good point Mr Pike.

Zero Carbs will strip the fat off you, but Low Carbs just make my head fuzzy.

I'll add a rider that its definately not for anyone in PreContest - thats a whole different kettle of fish.

***TheCrazyCal*** · 01-03-2008, 11:42 AM

good fcking post tall!
make it a sticky.

i reckon the 1/4 pound a week figure for muscle is spot on as a maximum.
(altho i doubt this could be sustained,but if cycling your training spot on for the periods of heavy lifting)

Tall · 01-03-2008, 11:46 AM

Quote:

Originally Posted by crazycal1

good fcking post tall!
make it a sticky.

i reckon the 1/4 pound a week figure for muscle is spot on as a maximum.
(altho i doubt this could be sustained,but if cycling your training spot on for the periods of heavy lifting)

Cheers Cal. Still a fair bit of work to be done to it (I've not checked the accuracy of any claims I've made yet...

)

I'm also going to change 'Bulking' and 'Cutting' to 'Growing' and 'Showing', Bulking and Cutting are terms perhaps best used in relation to Diets linked to AAS cycles. IMHO.

***TheCrazyCal*** · 01-03-2008, 12:08 PM

agreed training/diet is not the same for the 2 groups-
a fact heavily misconstrued by many.

scottswald · 02-03-2008, 02:01 PM

tall, top post mate

Tall · 09-03-2008, 06:49 PM

Quote:

Originally Posted by crazycal1

good fcking post tall!
make it a sticky.

i reckon the 1/4 pound a week figure for muscle is spot on as a maximum.
(altho i doubt this could be sustained,but if cycling your training spot on for the periods of heavy lifting)

Stickied it. Needs some work still though

01-03-2008, 12:41 AM	#2 (permalink)
cellaratt In the Cellar Join Date: Dec 2007 Location: USA Posts: 801 Rep Power:	Re: How To Construct A Diet Thank You Tall

01-03-2008, 07:03 AM	#3 (permalink)
SX Dave Join Date: Jun 2007 Location: Essex Posts: 256 Rep Power:	Re: How To Construct A Diet another good post mate ______________________ "Lack of will power has caused more failure than lack of intelligence or ability." "Always living, Forever dying"

01-03-2008, 08:22 AM	#4 (permalink)
Pikey Illuminati Join Date: Apr 2004 Location: Near Chesterfield Posts: 1,116 Rep Power:	Re: How To Construct A Diet This subject needs a book and as Tall has said we’re all different on top of which, body time, BMR, job, age and sex and training regime will all have an impact. Eg I can’t eat like my training partner he carries a good 50lb more muscle than I do and has a different body type. But the basics are similar. I also think high fat low carb is pants for bodybuilding - muscle needs glycogen for energy and to look "full" protien can be converted to glycogen but naturally the body converts carbs I eat way more than 1lb of protein per lb of lean bodyweight, I’ll have 35g -50gram across each meal and then 100g with the post workout shake which conservatively puts me close to 2gram per lean lb, could I get away with less probably, but then I want to ensure there’s enough in my system at anyone time. I try to stay away from simple sugars as much as possible, I eat an organic grapefruit each morning as they are good to encourage absorption of other supplements through the stomach lining and I’ll eat a couple of apples per week otherwise unless I’m allowing myself a cheat I stay clear. However a sugary drink whilst training encourages an insulin spike which means the post workout meal will be transported to the muscle cells better. While it works it also gives me a banging headache – we’re all different…my training partner swears by it even when pre contest… I cycle carbs, and whilst it takes some mental discipline it’s a great way to grow, keep carbs low for a few days and watch your body grab them when you do refeed, using this method I can grow steadily without layering loads of fat. Just by changing the refeed profile around I can also rapidly lean up .If I go with consistently high carbs I feel bloated after a few days and loose all appetite. And if I go with consistant low carbs to diet I soon feel terrible…When I was younger and doing a lot more cardio based training I probably ate 3-4 times the amount of carbs I do now, I didn’t get fat and I was 10K – 15K lighter than I am today. I’d eat a full malt loaf for energy prior to a cardio based session… Equally I was never competition lean. With carbs my main view is keep it low to medium GI, in the main I’m aiming for steady lean growth I’m bad for not eating enough fats, amongst other things this tends to cause me dry skin patches, there’s good and bad fats , avoid saturated animal fats but complex triglycerides are good for the body it’s a good idea to include some, nuts, oily fish and seeds in the diet, when not pre contest I eat pumpkin and sunflower seeds with my salads. On the whole I think the best advise is avoid ready meals, as they are normally full of salt, simple carbs and fats, try and eat natural solid food as much as possible, make sure protein supplements are good quality and don’t get much saturated fat down your neck . If your are interested in bodybuilding get a couple of good books there’s loads out there, most people seem to think bodybuilding is about gear, considering effective muscle stimulation and rest as a given diet is a very major factor, you could never grow to your maximum potential and never be ripped if your diet isn’t bag on for what your trying to achieve...

01-03-2008, 11:42 AM	#6 (permalink)
*TheCrazyCal* Illuminatti Muscle Chat Management Join Date: Aug 2005 Location: Norwich Personal Training Posts: 5,489 Rep Power:	Re: How To Construct A Diet good fcking post tall! make it a sticky. i reckon the 1/4 pound a week figure for muscle is spot on as a maximum. (altho i doubt this could be sustained,but if cycling your training spot on for the periods of heavy lifting) ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk www.needles-r-us.co.uk

01-03-2008, 12:08 PM	#8 (permalink)
*TheCrazyCal* Illuminatti Muscle Chat Management Join Date: Aug 2005 Location: Norwich Personal Training Posts: 5,489 Rep Power:	Re: How To Construct A Diet agreed training/diet is not the same for the 2 groups- a fact heavily misconstrued by many. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk www.needles-r-us.co.uk

02-03-2008, 02:01 PM	#9 (permalink)
scottswald Join Date: Dec 2007 Location: Blyth Posts: 542 Rep Power:	Re: How To Construct A Diet tall, top post mate ______________________ Since when did a bit of violence ever hurt anyone?

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