Learn here how to build a basic diet to achieve your goals
This article is specifically for those who are new to it and do not yet have many bases for building their own diet.
In an initial phase we suggest that you try to write your normal day-to-day life in terms of word feed, something like this:
Upon waking: A bowl of corn flakes with milk
Middle of the morning: Cheese sandwiches
Dinner: Beef steak with french fries
After doing so, you have two chances:
- Adapt your diet gradually (or not) to your needs.
- Build a completely new diet.
There are several approaches to diet, but as it is a beginners guide we will try to keep things as simple as possible.
Segue em baixo dois exemplos de dietas, uma para ganhar massa muscular, outra para perda de fat.
They are very generic diets but they can serve as a basis for comparison with yours.
They can be for someone with 60kg and average metabolism but they will not be for someone with 90kg and fast metabolism, hence the importance of understanding HOW to build a diet for IT.
Examples of diets
Gain muscle mass
Breakfast: 100g of oats with 5 egg whites and 2 yolks
Middle of the morning: Brown bread sandwiches with 1 chicken steak (100g)
Lunch: 100g Chicken steak with 100g of rice and vegetables to accompany and olive oil
Lunch/Pre workout: 100g oatmeal with 1 can of tuna
Dinner / Post-workout: 150g Meat / Fish with 150g Brown rice, vegetables and olive oil to accompany
Supper: 1 Can of tuna with 35g walnuts
Breakfast: 50g of oats with 5 egg whites and 2 yolks
Middle of the morning: 1 protein shake with 1 piece of fruit
Lunch: 100g Meat / Fish with vegetables and olive oil
Snack / Pre-workout: 50g oatmeal with 1 can of tuna
Dinner / Post-workout: 150g Meat / Fish with 50g brown rice, vegetables and olive oil to accompany
- It is not important the number of daily meals you eat, the important thing is yes reach the number of calories wanted
- After the importance of the number of calories reached, comes the importance of achieve the required number of macronutrients
- At an early stage we suggest an approach to 50/30/20, that is, 50% of calories will come from carbohydrates, 30% from proteins and 20% from lipids, o que numa dieta de 3000kcal significa, 1500kcal dos hidratos de carbono, 900kcal das proteínas e 600kcal das gorduras, o que em gramas representa, 375/225/67 respectively. (Do not worry too much about this at an early stage, it only serves as a guide to know more or less how much you should consume of each food. here the formula to calculate an approximate value for the calories you need);
- O timing, that is, the time when you eat meals only assumes special importance in the post-workout, except this moment is not so significant, only the pre-workout meal can also be considered relevant
- The goal should always be to adopt new, definitive eating habits and not 2 or 3 week changes.
As mentioned above, look at your diet, so we asked you to write it in word.
Has Protein enough?
Has Carbohydrates enough?
Has Fats enough?
DO YOU HAVE ENOUGH CALORIES?
As a rule, the first step to take is to add protein your food.
Replaces the carbohydrates simple for complexes, the croissant with cheese as a snack for a sandwich of wholemeal bread with tuna for example.
You don't need to drastically change your diet, you can do it gradually and when you realize it, your choices will become habits.