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Diety pozostałe - Perfect Diet
Witold Jarmolowicz - Wto Paź 06, 2015 15:00
Temat postu: Perfect Diet
How To Create The Perfect Diet Plan For Your Workout Goal
| Cytat: | http://www.aworkoutroutine.com/diet-plan
An Example Diet Plan
Now let me show you a step by step example of how to put it all together.
Let’s pretend we have a guy who weighs 175lbs and has the primary goal of building muscle. Let’s also pretend his calorie maintenance level is 2250 calories (just a completely made up example number).
Here’s how he’d create his diet plan…
Since he wants to build muscle, he’d need to create a caloric surplus. With a maintenance level of 2250 calories, he’d now eat about 2500 calories per day.
Next, he decided to go with an even 1 gram of protein per pound of body weight. Since he weighs 175lbs, that means he’ll need to eat about 175 grams of protein per day. Since 1 gram of protein contains 4 calories, that means his protein intake will account for 700 calories each day (175 x 4 = 700).
From there he learned that about 25% of his total calorie intake should come from fat. Since this example person will be eating 2500 calories per day, he first figured out that 25% of 2500 is 625 calories (2500 x 0.25 = 625). Then, since 1 gram of fat contains 9 calories, he figured out that he’d need to eat about 69 grams of fat per day (625 ÷ 9 = 69).
At this point he sees that he has 700 calories worth of protein and 625 calories worth of fat, which means a total of 1325 of his daily calorie intake is accounted for (700 + 625 = 1325). But, since he needs to be eating 2500 calories per day, he’d see he has 1175 calories that are not yet accounted for (2500 – 1325 = 1175). So…
That means those leftover 1175 calories will come from carbs. Since 1 gram of carbs contains 4 calories, this person would need to eat about 294 grams of carbs per day (1175 ÷ 4 = 294).
And that’s it. The most important parts of this example diet plan are done.
This example person figured out they will eat:
2500 calories per day
175 grams of protein per day
69 grams of fat per day
294 grams of carbs per day
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W promocji można za 49 PLN dostać szczegółowy plan perfekcyjnej diety po polsku oraz inne filmowe gadżety. Tanio jak barszcz. Za to samo z trenerem personalnym i 5 godzinnym szkoleniem trzeba zapłacić 629 PLN.
JW
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