How to distribute the nutrition of three meals a day, fat loss and muscle gain period diet arrangements

June 3, 2023

Whether you are to gain muscle or to lose weight, about the diet is a big issue, especially the ratio of the three major nutrients, the following will talk to the guys about how to allocate energy for the day.

Calculate the total energy requirement

First of all, you need to determine the total daily nutrient requirements according to your purpose, so as to derive the best intake according to the situation, you need to calculate all the age, exercise consumption, etc., here to provide you with the calculation formula. If your purpose is normal then total calories = body weight (kg) ÷ 0.45 X 15. If your aim is to gain muscle, then total calories = weight (kg) ÷ 0.45X18. If your aim is to lose fat then total calories = body weight (kg) ÷ 0.45X12.

Protein intake

The recommended order of consideration for the three major nutrients for total calories is protein, carbohydrate, and fat. The proportion of protein in the total calories of the whole day should be 30-35%, according to the physical condition of our people, the recommended daily intake of protein is ((1-1.2)*weight kg) g, if your work is very labor intensive or a lot of sports fitness, it is recommended that 1.5-3g of protein per kg of body weight is the most appropriate.

Carbohydrate intake

The proportion of carbohydrates in the total calories of the whole day should be 50-60%, here we suggest that high GI and low GI food with food, otherwise it is easy to lead to a large amount of fat production without attention, it is recommended to eat low GI food after exercise to restore physical fitness, other times choose high GI food.

Fat intake

Fat should account for 10-15% of the total calories throughout the day. Fat is also very important in the body, insulation of the body, protection of internal organs, and buffering of impulses are the roles of fat.

Fat loss and muscle gain period diet arrangement

The so-called flexible diet is mainly to make their own diet deployment can be more flexible and flexible, for example, tonight there is a friend dinner, then you can allocate calories in today's diet on their own, not necessarily like before to only rely on boiled meals to control the diet calories, the main thing lies in the calculation of total calories. You no longer have to lose your social life and the right to taste food because you want to gain muscle or lose fat, of course, the bento dishes will no longer only cauliflower, chicken breast and brown rice.

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