My clients pay me βΉ6000 ($80) per month for a custom diet plan
Today, I'll show you how I design diet for my clients step-by-step
You can follow these steps and design your own diet
These 2 mins will save you thousands of dollars
This thread is priceless π°
Today, I'll show you how I design diet for my clients step-by-step
You can follow these steps and design your own diet
These 2 mins will save you thousands of dollars
This thread is priceless π°
You need to take care of two things when designing your diet
1. Macronutrients
2. Micronutrients
Macros are your carbs, fats and protein
Micros are your Vitamins and Minerals
A complete diet is rich in both micros and macros
DONOT neglect your micros
1. Macronutrients
2. Micronutrients
Macros are your carbs, fats and protein
Micros are your Vitamins and Minerals
A complete diet is rich in both micros and macros
DONOT neglect your micros
Step 1: Find out how many calories you need per day to meet your goal
Use the below given calorie calculator to find out that number
Then we will work on your macros and micros
damnripped.com
Use the below given calorie calculator to find out that number
Then we will work on your macros and micros
damnripped.com
How to measure your Macros and Micros?
We use a free app called Cronometer
You just need to plug in the food you want to have
And the app gives you the macro and micro nutrients
Simple!
We use a free app called Cronometer
You just need to plug in the food you want to have
And the app gives you the macro and micro nutrients
Simple!
Step 2:
Let's work out your macros
Say, you need 1500 calories per day to lose fat
Protein: 1.5gm/kg of bodyweight
Fat: No less than 60gm per day
Carbs: Rest of the calories from the carbs
Note: If you're 80kg, you need 120gm Protein
Let's work out your macros
Say, you need 1500 calories per day to lose fat
Protein: 1.5gm/kg of bodyweight
Fat: No less than 60gm per day
Carbs: Rest of the calories from the carbs
Note: If you're 80kg, you need 120gm Protein
I came up with this simple diet
Breakfast - 5 eggs and 150gm oats
Lunch - 150gm chicken and 1 Orange
Dinner - 150gm chicken and 200gm white rice
Oil for cooking: 1-2 tbsp
Breakfast - 5 eggs and 150gm oats
Lunch - 150gm chicken and 1 Orange
Dinner - 150gm chicken and 200gm white rice
Oil for cooking: 1-2 tbsp
Step 3: Open Cronometer app
Click on "Add Food"
Search for each food item and Add to diary
Plug in all the food items along with quantity
You get the calories, micros and macros
Change quantities to adjust your macros
This is what I've got when I plugged in the above diet
Click on "Add Food"
Search for each food item and Add to diary
Plug in all the food items along with quantity
You get the calories, micros and macros
Change quantities to adjust your macros
This is what I've got when I plugged in the above diet
Step 4: Let's work on your Micros
We need to get those Vitamins and Minerals
1. Add a vegetable salad with broccoli, spinach, bell peppers, lettuce etc
2. Take supplements
Thread on how to get all your vitamins and minerals from food
We need to get those Vitamins and Minerals
1. Add a vegetable salad with broccoli, spinach, bell peppers, lettuce etc
2. Take supplements
Thread on how to get all your vitamins and minerals from food
That's it!
That's how you design a diet for yourself
Keep this in mind: A complete diet is the one which is rich in micro and macro nutrients and which helps you meet your physical and performance goals
That's how you design a diet for yourself
Keep this in mind: A complete diet is the one which is rich in micro and macro nutrients and which helps you meet your physical and performance goals
I hope you've found this thread helpful.
Follow me @BhavanChand for more.
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Follow me @BhavanChand for more.
Like/Retweet the first tweet below if you can:
FREE Fat Loss Program
- Lose 5-10kg in 2 months
- Diet plan
- Gym Program
- Cardio
- Mindset to lose fat
Get your free copy now π
bhavanchand.gumroad.com
- Lose 5-10kg in 2 months
- Diet plan
- Gym Program
- Cardio
- Mindset to lose fat
Get your free copy now π
bhavanchand.gumroad.com
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