Puyol

Hello, I'm Ki, and I'm back.

What I want to tell you today is how to make a diet plan.

That's what I said before. With the further improvement of today's article, it is still habitual nonsense, please forgive me.

Generally speaking, it takes several steps to make a diet plan.

Step one, open the refrigerator door.

Don't be naughty, you will be killed sooner or later.

In fact, it is like this:

1 Determine fitness goals

2 Calculate the total intake

Energy is converted into food.

Determine the number of meals. Yes, we found them all.

Distribute food at every meal.

Obsessive-compulsive disorder is so tired.

Let's talk one by one.

1 Determine fitness goals

No matter what you do, you must have a goal, especially fitness.

You have to know what you want to do before you can do it. If you don't know what you want to do, what else can you do?

Right?

There are three common types of gyms, those who are fat want to lose weight, those who are thin want to gain muscle, and those who are not fat or thin want to shape.

Of course, some people use the training method of gaining muscle first and then losing fat, so the diet plan can also be divided into two parts. There is no contradiction between increasing muscle when increasing muscle and reducing fat when reducing fat.

Some people are particularly thin and want to be thinner. Such a person, you

Why not go to heaven!

The plan made by different goals is naturally different.

Those who feed themselves to gain muscle and starve to lose fat.

What, are you scared?

Don't be afraid, let's calculate the energy value first, and then you will be more afraid.

2 Calculate the total intake

The total intake is actually very easy to calculate. There are two popular daily energy calculation methods. One is to determine the total energy consumption of the body and then convert it into food. This calculation is more difficult.

Another simple method is to determine the intake of carbohydrates and protein according to the body weight per kilogram, which is the same for boys and girls.

Carbohydrate intake:

For people who gain muscle, it is recommended to consume 6~8 grams of carbohydrates per kilogram of body weight every day.

For people who lose fat, it is recommended to consume 2~3 grams of carbohydrates per kilogram of body weight every day.

For shaping, it is recommended to consume 2~4 grams of carbohydrates per kilogram of body weight every day.

Protein's intake:

For people who gain muscle, it is recommended to take 2 ~ 2.5g of protein per kilogram of body weight every day, and it should not exceed 3g.

For people who lose weight, it is recommended to take protein 1.5 ~ 2g per kilogram of body weight every day.

For shaping, it is recommended to take about 2 grams of protein per kilogram of body weight every day.

Don't worry, this is just the beginning. By the way,

If it is to reduce fat, I have told you about the carbon cycle before. You can make a plan according to the carbon water cycle.

You can also make plans according to the three lows and one high.

Simply put, it means being hungry for three days and catching up for one day.

Strictly speaking, it means low energy intake for 3~5 days, plus high energy intake for one day (an increase of about 30%).

Is what we usually call cheating rice.

Anyway, after you decide, just calculate by weight.

Take ki as an example. ki is now 90 kilograms.

Yes, it has gone up again. I don't want to talk about it.

90kg ki wants to gain muscle, so my daily carbohydrate intake is 90 (6 ~ 8) = 540g ~ 720g.

The intake of protein is 90 (2 ~ 2.5) = 180g ~ 225g.

Now you know how I got fat. Open your eyes and eat!

It should be noted that no matter whether you gain muscle or lose fat, as long as you exercise, your energy intake exceeds your basic needs.

What do you mean? The basic carbohydrate intake per kilogram of body weight per day is 0.6 ~ 1g, and it is 1g in protein.

Boys and girls are all the same.

Energy is converted into food.

Just know how many grams of carbohydrates and protein you want to eat a day, and then turn them into food.

I suggest you check the content of nutrients according to your usual eating habits.

The data in ki's hand was summarized several years ago and has not been updated, so there are some inaccuracies. Please forgive me.

According to the data recorded in ki's early notes, an egg contains an average of 8 grams of protein. Later it was 7.8 grams. Last year or the year before, it was 7.4 grams when searching online. Now, there are only 7 grams.

I really want to ask the hens who laid eggs, what have you experienced in these years, and what is good moral integrity?

Generally, the food we eat contains carbohydrates, and correspondingly contains some vitamins, such as fruits, and minerals, such as staple food.

I downloaded a form online for your reference:

It should be noted that the carbohydrate content in raw rice and noodles is almost 70%~80%.

After the dough is processed into steamed bread, the carbohydrate content is about 50%.

After uncooked rice is cooked, the carbohydrate content is about 25%.

Be flexible, don't memorize.

And potatoes, sweet potatoes and corn are all staple foods.

A piece of whole wheat flour contains 15g carbohydrates.

A banana contains 20~30 grams of carbohydrates, depending on the size.

I'm talking about the kind of food.

Let's talk about protein. The main sources of protein are eggs and meat, which are not only rich in protein, but also contain fat, iron and zinc.

Whether people gain muscle or lose fat, the fat they consume every day is basically enough in meat, plus cooking oil and dried fruits.

Let's find a form for your reference.

You must pay attention to a balanced diet when choosing food. If you want to eat a variety of foods in protein, don't boil chicken breast with water all day, and occasionally eat chicken legs.

Steamed bass, boiled prawns, braised mutton, tomato beef, old duck soup, donkey meat in sauce and so on.

Try to live a simple life.

In addition, the carbohydrate content in vegetables, especially green leafy vegetables, is very low, so people who reduce fat can eat more.

I'm not asking you to fry a box of tomatoes! ! !

It would be nice to have a big salad, but no salad dressing. Don't you know how hot it is? I haven't counted it yet. Don't you know the instructions?

Just add some soy sauce and vinegar.

What kind of bike do you want!

Another person about fruits, especially people who reduce fat, should pay attention to that for people who reduce fat, fruits can be divided into two categories.

One is high sugar, especially high glucose, which is not conducive to reducing fat. Try to eat as little as possible.

For example: bananas, grapes, watermelons, longan and litchi.

The other is the one with low sugar content and large fructose ratio, which is more suitable for fat-reducing people.

For example: apples, pears, oranges, oranges, peaches, etc.

Some friends say that the sugar content of watermelon is not as high as others.

Yes, the sugar content of watermelon is 5- 12%, some of which are lower than apples, but why not recommend it to people who lose fat?

Please note:

Apples with a sugar content of half a catty are already very large, with a maximum of ten or twenty grams of carbohydrates or fructose.

Five or six pounds of watermelon is not big, you can make it yourself!

I don't know how much I can eat! Holding half an ice watermelon in summer, watching TV, holding a spoon, digging and eating!

After eating and wiping your mouth, you still look like you are still wanting more. Look how fat you are!

Therefore, people who lose weight are not recommended to eat watermelon.

Well, be good.

4 determine the number of meals

The suggestion to gain muscle is to eat 6~8 meals a day.

The suggestion of reducing fat and shaping is to eat 4~6 meals a day.

You can decide when to eat which meal according to your schedule.

The common arrangement is that three meals in the morning, noon and evening are considered as meals, and you can eat more. You can add a meal between two meals. People who gain muscle should not be underestimated. For people who lose weight, adding a meal may mean eating a fruit or a homemade sandwich.

Pancakes can also be rolled. If it's green onion, give me one, too!

Then there is the energy supplement before and after training. At this time you can choose supplements, such as protein powder.

It is recommended to add one meal before going to bed, at least six meals, to gain muscle. Let's go

Distribute food at every meal.

According to the previous order, calculate the daily intake of carbohydrates and protein value, and then convert them into food according to the content of food, and then allocate these foods to each meal reasonably, so that a perfect diet plan is ready.

Of course, people who lose fat, don't forget, if you want to make your plan look tall, you can arrange a carbon water cycle or a cycle of three lows and one high. Combined with training, you can reduce fat more effectively.

Finally, I want to say a few words. In this article about diet planning, ki tries to minimize nonsense, and then introduces some so-called dry goods to everyone. After that, I don't know how many friends can understand and how many friends can realize it. I wonder how many friends this article can help.

If you still don't know how to make a diet plan, you can leave a message or send me a private message. Ki will select one or two fans according to your message, and use their data as a template to write a template article about the diet plan, which is written for your reference according to the routine introduced in this article, from determining fitness goals to distributing food for each meal, and how to arrange each step.

Only the 23rd.

Of course, if nobody talks to me.

I

I'm angry.

Ok, that's all for today. Love fitness and life. I hope fitness can bring you a better life. This is KI Fitness. If you like our article, you can like it, forward it and comment on it. At the same time, welcome everyone to pay attention to WeChat official account: KI Fitness. Thanks for your support.