Nutrition Made Easy

[animal1991]

As there is a lot of nutritional dogma and myths out there, I would like to set things straight and create an easy guide for the average person, not necessarily competitive bodybuilder, on how to lose fat, maintain weight, or even gain some weight.

Calories:
Fat Loss 10-12 cal per lb bodyweight (depending on how fast you want to lose)
Maintenance 13-16 cal per bodyweight (depending on individual metabolism)
Weight Gain 16-18 cal per bodyweight (depending on individual metabolism)

Macronutrients:
Protein 1,2-1,6g per KG bodyweight
Fats 0,3-0,5g per KG bodyweight
Carbs - Remaining Calories divided by 4 to get amount of grams

Protein sources:
Whey protein
Chicken breast
Tuna
Lean ground beef
Lean steak
Most kinds of fish
Whole eggs
Milk

Carbs:
Rice (white/brown)
Potatoes
Pasta
Sweet potatoes
Wholegrain bread
Oats
Ready to eat cereal (cheerios etc)

Fats:
Olive oil
Avocados
Peanut butter

Carbs and protein should be the main focus as adequate fat intake will be achieved through eating normal foods, like in steak eggs etc.

Focus on mostly the above listed foods, but if there is a desire for something junk, eat it but make sure to stay within calorie guidelines.

[Montague]

As there is a lot of nutritional dogma and myths out there, I would like to set things straight and create an easy guide for the average person...

To which "myths" are you referring?

[Montague]

To which "myths" are you referring?

BUMP.

To specifically which myths are your "guidelines" allegedly superior, and why?

[animal1991]

I just meant the overall myths. Ie eat 1g/lb protein eat 6 meal day all that stuff man

[Montague]

I just meant the overall myths. Ie eat 1g/lb protein eat 6 meal day all that stuff man

That works for a lot of training/exercising people. Personally, I benefit from eating more protein than that - I add more muscle faster. I'm not a competitive bodybuilder, but I like training and building muscle, as do most of the people who visit this board.

Also, I lose more fat eating far fewer carbs than you prescribe.

And, the starch-based carbs and sugary cereals you recommend bloat me, and cause unwanted weight gain at any amount. I'm rather carb-sensitive, but so are many other people.

Your diet is also extremely high in gluten, which I choose to avoid and many people MUST avoid due to celiac issues.

Many components of your guide are flawed for me and a lot of other people. I hardly consider them superior to other diets out there. They're certainly not ideal for everyone, and there are too many exclusions to say they are the best for the average person.

[dj181]

That works for a lot of training/exercising people. Personally, I benefit from eating more protein than that - I add more muscle faster. I'm not a competitive bodybuilder, but I like training and building muscle, as do most of the people who visit this board.

Also, I lose more fat eating far fewer carbs than you prescribe.

And, the starch-based carbs and sugary cereals you recommend bloat me, and cause unwanted weight gain at any amount. I'm rather carb-sensitive, but so are many other people.

Your diet is also extremely high in gluten, which I choose to avoid and many people MUST avoid due to celiac issues.

Many components of your guide are flawed for me and a lot of other people. I hardly consider them superior to other diets out there. They're certainly not ideal for everyone, and there are too many exclusions to say they are the best for the average person.

do you got any pics of you man?

[Montague]

do you got any pics of you man?

I do not post pictures of myself on here.

[Rudee]

You need to add vegetables to that list.   

Spinach
Broccoli
Green Beans
Asparagus
Kale

[animal1991]

Its just a general guide. Its not for specific populations.

And its just a convenient diet for people who don't want to eat chicken and broccoli 6 times a day.

[animal1991]

You need to add vegetables to that list.   

Spinach
Broccoli
Green Beans
Asparagus
Kale

Thanks man, forgot to add fruits and veg as I was in a hurry typing this

[WOOO]

an 'easy' diet is one you can follow daily without having issues...

to each their own... the focus should be on eating freshly prepared food... avoiding anything pre-made/packaged/processed IMO

[animal1991]

an 'easy' diet is one you can follow daily without having issues...

to each their own... the focus should be on eating freshly prepared food... avoiding anything pre-made/packaged/processed IMO

I agree. I definitely don't recommend a diet full of processed food. I do recommend a diet of mostly fresh, nutritious food that is easy to follow.