jessie mahne
Dabbling in comedy, Muay Thai & communication-related jorbs until one of them kills me.

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%


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