How to create a successful “diet” and eating plan.
The word “diet” can suck it. Too many people (including myself) have associated it with fasting, not eating carbohydrates or only eating lettuce and ice-cubes until you look like a corpse (thanks, ‘Merican society!).
I like to use the phrase “eating plan” or “eating schedule” because when you’re trying to lose weight for a sport or just for your own sake, you have to put time and effort into creating an outline of the perfect amount of macro-nutrients (fat, carbs and protein), not just starving yourself until you sh*t water.
Here’s a quick breakdown of each macro-nutrient:
1g of Fat = 9 calories
1g of Carbs = 4 calories
1g of Protein = 4 calories
So, if you eat a slice of 100% whole wheat bread, the macro-nutrients may be:
1g fat, 20g carbs, 5g protein
Therefore, that one slice of 100% whole wheat bread is 109 calories
1(9) + 20(4) + 5(4)
9 + 80 + 20
109 calories
(NOTE: On the package, the slice of bread is only 100 calories. This is because 9 of those calories are fiber, which are not absorbed by the body, aka it’ll make you poop).
So, here’s two simple rules to follow when building the perfect eating plan:
(1) Have the total amount of grams of protein and carbohydrates each equal your goal weight.
For example, if you want to weight 135lbs, you should be consuming 135g of protein and 135g of carbohyrates per day.
(2) Fat should be 30%-35% of your caloric intake.
(3) Create at least 6 meals so you can consistently eat every two to four hours.
| BREAKFAST 8am | KCAL | FAT | CARBS | PROTEIN |
| Banana | 105 | 0 | 27 | 1 |
| 1 slice Arnold wheat bread | 100 | 1 | 20 | 5 |
| 1tbsp PB | 95 | 8 | 4 | 3.5 |
| 2tbsp Jam | 50 | 0 | 12 | 0 |
| 1 cup Yogurt | 80 | 0 | 16 | 5 |
| Total | 430 | 9 | 79 | 14.5 |
|
SNACK 11am |
||||
| 2tbsp PB | 190 | 16 | 8 | 7 |
| Total | 190 | 16 | 8 | 7 |
|
LUNCH 2pm |
||||
| Turkey burger | 160 | 9 | 0 | 18 |
| 1 egg | 71 | 5 | 0 | 6 |
| 1 egg white | 13 | 0 | 0 | 3 |
| 1 slice of chz | 70 | 5 | 2 | 4 |
| Total | 314 | 19 | 2 | 31 |
|
PRE MUAY THAI 6pm |
||||
| 1 scoop Whey protein | 120 | 1 | 4 | 24 |
| 2tsp honey | 40 | 0 | 11.34 | 0 |
| Total | 160 | 1 | 15.34 | 24 |
|
POST MUAY THAI 9pm |
||||
| 1 scoop Whey protein | 120 | 1 | 4 | 24 |
| 1tbsp PB | 95 | 8 | 4 | 3.5 |
| 2tsp honey | 40 | 0 | 11 | 0 |
| Total | 255 | 9 | 19 | 27.5 |
|
SUPPER 11pm |
||||
| 1c 1% cottage chz | 163 | 2 | 6 | 28 |
| 1 medium tomato | 22 | 0 | 5 | 1 |
| Total | 185 | 2 | 11 | 29 |
|
GRAND TOTAL |
1534 |
56 |
134.34 |
133 |
| TOTAL GRAMS | 504 | 537.36 | 532 | |
| % OF MACRO’S | 35% | 32% | 33% |
