Dieting Basics and creating your own diet

Umm the last time I checked to get calories from kj u divide the amount by4.4. It's been a while since I have worked out exact calories for someone so yea

DJ this thread is really brilliant. Thanks

I've worked out my calorie requirements based on my activity levels, being "very active" (BMR x1.725). My question is:

To what extend do these requirements change on non-training days and cardio only days?

Thanks

Thanks DJ! One more question - I eat a ton of chicken and every single site has different nutritional info on them so I'm confused. I buy those fresh chicken breast fillets (not frozen). I currently use these macros:

100g chicken breast fillet (cooked)

Calories: 164
Protein: 30g
Fats: 3.5

Is this correct?

@ Beemer, in my opinion it comes down to personal preference. As long as you are on a caloric deficit/surplus (whatever you goal is) at the end of each week and you maintain your ration of lets say 40/40/20 you'll be fine and still achieve your goals.

If you're a pro bodybuilder/on the juice - you might want to go much more into detail and get all technical about it. Then email DJ to help you

nope 22g of protein 1g of fat

Wimmas wrote: 100g chicken breast fillet (cooked)

Calories: 164
Protein: 30g
Fats: 3.5

Is this correct?

I know exactly what you are talking about. Some nutritional data includes the composition of the entire breast, not just the skinless fillets.

Use this:
Raw 100g
Cals 110
P 23
F 1
C 0

Cooked 100g
Cals 165
P 31
F 4
C 0

Jeeze thanks guys! I always weigh my food when cooked!

I think we should start a sticky or a thread that gives the values of the most common eaten foods. A lot of times sites differ so much in their values, or these foreign sites give values of the brands in their countries.

In SA most of the meat is unlabeled with no nutritional value, it sucks! When you're on a cut, these are especially important

Wimmas wrote: @ Beemer, in my opinion it comes down to personal preference. As long as you are on a caloric deficit/surplus (whatever you goal is) at the end of each week and you maintain your ration of lets say 40/40/20 you'll be fine and still achieve your goals.

What I've been doing is, on non-training days i only take in carbs for breakfast and protein and fats for my other meals.

Not sure though what the calorie intake should be on cardio days.

Look those calculators are quite over compensative in terms of calories...start off using 1.5 as your multiplier... then work your way up. Rest days have say 15% less carbs and make up the calories from additional fats and protein

1.5 multiplier? 1.5 x bodyweight for carb intake or what? I'm also curious now. I'm currently on a cut and don't know much better than just following a simple 40/40/20 ratio on my total calories. But if there's a better approach like for example 1g protein per lb of body weight and 1.5g carbs per lb body weight I would rather take you advice and implement it.

I've heard some people on lets say a bulk do the following:

Caloric surplus on days of training and maintenance calories on non training/cardio days. Maybe that can also be an option.

I am talking about your activity level. 1.75x for heavily active people is quite high. Rather be conservative with the activity mulitplier and start off with lower calories rather than going in toi high and getting fat with excess calories

Oh yes sorry! Now I understand

I've been doing IF for a month, great results but I'm having issues consuming LARGE meals (Had surgery a bit more that a year ago and can't eat that much/swallow all the food) and I've actually reached a plateau so now I'm going over to the 6 meal a day according to DJ's advice. I'm currently cutting on 1800 calories a day and I've moved all my carbs to the first three meals as I train early in the day (either before meal 1 or anywhere between meal 1 and 3).

Protein: 195g
Carbs: 127g
Fat: 53g

Meal 1

40g Oats + 20g raisins + 5g honey
1 whole egg + 2 egg white

Meal 2 (Pre-workout)

100g Chicken fillet
200g Brown rice
150g Veg

Meal 3 (Post-workout)

30g Whey Isolate
1 Banana

Meal 4

100g Chicken Fillet
10g Almonds

Meal 5

200g Rump steak, Lean
15ml Olive oil

Meal 6

30g Whey
10g Almonds

Thanks guys

Stats sir, stats.

Last time I weighed myself was 27/09/2012 and the last time I checked bf was about 3 weeks ago:

22 y.o
169cm
71.9kg
bf: 20.9% (then I weighed 73.4kg

BMR: 66 + (13.7*71.9) + (5*169) - (6.8*22) = 1746

1746*1.35 = 2357

2357*0.8 = 1885 calories

I know I said 1800 just for it to be a round figure, but training days I do 1900 calories, not training 1800.

Great advice

Hi guys

It's been a while and I've gained unwanted fat during the holiday, had little discipline

Now it's time to get back to dieting and being serious

One question - I'm sick and tired of the bad taste and cooking time of brown rice, can I replace brown rice with white tastic rice and just take a fibre supplement? When looking at nutritional values there's not a great difference between the two but searching the web only makes one think white rice sucks and will not be a good idea to lose fat?

Obviously I'll work it into my macros and just take a small amount of fibre supplement while eating it. It's also much better on my budget. if not, can I just use Basmati (which is bloody expensive)

Thanks

Wimmas wrote: Hi guys

It's been a while and I've gained unwanted fat during the holiday, had little discipline

Now it's time to get back to dieting and being serious

One question - I'm sick and tired of the bad taste and cooking time of brown rice, can I replace brown rice with white tastic rice and just take a fibre supplement? When looking at nutritional values there's not a great difference between the two but searching the web only makes one think white rice sucks and will not be a good idea to lose fat?

Obviously I'll work it into my macros and just take a small amount of fibre supplement while eating it. It's also much better on my budget. if not, can I just use Basmati (which is bloody expensive)

Thanks

You can replace it with basmati, or even brown basmati. I have normal white rice once a day, its not ideal but im sure you will be fine with it.

Got the same problem, love my diet but I hate the lunch...

175g chicken
1 cup brown basmati
100g raw mixed veg
15 almonds( individual, not grams)

After extensive searching on how to make my lunch better and tastier I have come across a few things..
You can swop the basmati with sweet potato, 1- cup rice to 200g sweet potato and sprinkle some cinnamon on it ( not my favorite) or you can go to checkers an buy brown rice with sun dried tomatoes in it... Made by tastic. 1000 times better than plane brown rice, I actually finish all my carbs these days an enjoy it. They also make brown rice with lentils in it ( haven't tried it yet but people I know like it)... Only thing you have to do is adjust your diet abit becasuse there is about 9g carb difference between 100g an maybe 2g more fat.

Learnt how to cook the chicken properly and now I'm sorted... Lunch is good!

Wow ... Extremely informative ... And then this is only at the Beginner's level ... :ohmy: :pinch:
Aaaaaaaanywho ... DJ ... Thank you!

DJ wrote: Shopping List

---

Healthy Grocery List Fresh Vegetables
Lettuce Other Greens Cucumbers Carrots
Asparagus Zucchini Radishes Tomatoes
Green Beans Onions Green Onions Peppers
Cauliflower Broccoli Peas Celery
Potatoes Corn Sweet Potatoes Squash
Other Vegetables:
____________ ____________ ____________



Fresh Fruits
Bananas Apples Oranges Pears
Peaches Nectarines Grapefruit Berries
Other Fruits:
____________ ____________ ____________



Frozen Foods
Green Beans Peas Mixed Vegetables Carrots
Chicken Breasts Fruit Juice Bars Blueberries Corn
Fish Fillets Onions Vegetarian Burgers Shrimp
Other Frozen:
____________ ____________ ____________



Canned Foods
Black Beans Tomatoes Marinara Sauce Tuna
Salmon Pinto Beans White Beans Pineapples
Other Canned Foods:
____________ ____________ ____________



Meats
Lean Hamburger Pork Chops Steaks Fish
Shell Fish Chicken Turkey Ham
Other Meats:
____________ ____________ ____________



Grains and Cereals
Whole Grain Bread Whole Grain Pasta Whole Grain Cereal Oatmeal
Other Grains: Quinoa, buckwheat, spelt, amaranth, barley
____________ ____________ ____________



Beverages
100% Fruit Juice Sparkling Water Tomato Juice Herb Tea
Other Beverages:
____________ ____________ ____________



Dairy and Eggs
Low Fat Sour Cream Low Fat Milk Cheddar Cheese Butter
Low Fat Cream Cheese Colby Cheese Mozzerella Cheese Yogurt
Other Dairy:
____________ ____________ ____________



Miscellaneous Items
Herbs and Spices Sesame Oil Low Fat Dressings Mustard
Low Fat Mayonaise (HMMMMMM) Honey Low Sodium Soy Sauce Walnuts
Pumpkin Seeds Mixed Nuts Walnuts Pecans
Flax Seeds Olive Oil Walnut Oil Garlic
__________________

Now how easy is this?! All that's left to do is to calculate the quantities, times and combinations! Again, thanks DJ!

Please can somebody help me! I'm not overweight. I'm about 58 kilos and about 1.6 metres in height. I'm pretty weight conscious but my boyfriend and I are going on and island holiday in 4 months and I'd really like to lose about 10kgs I want to do it properly! Can anyone help with a diet and exercise plan?

Perhaps start a thread Davies including diet and some pics - covering your face. Giving some details on your calorie intake, age, you activity levels etc.
Pics will help to see where you holding weight as my wife is around 57kg at 175cm.

I can tell youi exactly where it is, its all around my waist mm daily caloric intake usually between 600 and 800 calories. No carbs.

Dagse manne,

Ek lees nou so bietjie soos julle manne praat ensovoorts. Ek is heeltemal nuut in die game, soos splinternuut.

Ek het asseblief hulp nodig as iemand bereid is om my te help asseblief doen so, ek het regte leiding nodig.

Ek is 115.1kg vanoggend geweeg na stoel gewoontes.
Lengte is 1.79m
Volgens daai BMI ding is ek obese.
Ek het n pens, drink nie bier nie, maar wel brannas en coke. (Slegte gewoonte)
Ek wil basies gewig verloor, pens kleiner kry, my "Moobs" ook verloor en dan bietjie aan my arms werk. Julle gaan dink ek wil leg day skip, glad nie my geval nie.

Ek het so ook vandag begin met Supernova se Fatburner, tot dusver loop hy mooi, geen problem met pyne ensovoorts nie.

Ek wil Woensdag vir my n 5 weke siklus fatburner kry en NPL se Whey shakes.

Eet gewoontes is maar gewone rys vleis en aartappels en drink maar coke en energy drinks so tussen deur die dag, met n snytjie witbrood met my gunsteling peanut botter en stroop.

So is hie enige iemand wat my kan raad gee asseblief, of leiding, ek wil drop tot op so 100kg, en is bereid om elke aand fiets te trap in die gym tot my bene nie meer kan nie

Hi Stef, eerste ding wat ek sal doen is om coke uit te sluit. Ek below dit alleen sal n verskil maak.
Vervang met water. Aangesien jy hou van coke neem ek aan dat jy nie baie water drink nie?

As dit kom by die kos sal jy moet uit werk hoeveel calories jy per dag in neem. Werk uit hoeveel jou liggaam kort. As jy tans meer in neem as wat jou liggaam kort kan jy begin om jou calories stadigies te verminder to jy die regte bedrag haal.
Dit sal help om gewig te verloor. Daarna kan ons kyk aan wat presies jy eet ook en dink aan die fatburners.

Dit gaan nie maklik wees nie en gaan nie oornag gebeur nie. Hoop jy kom reg maat