Day 0: Meal Planning For Body Transformation Success

Tomorrow morning, my nutrition eating plan starts for my body transformation, so I’ve been doing research on how much I should be eating.

I’ve heard and seen lots of different things, but they all seem to come back to one main point, which is “portion control”.

Okay, okay… I get… Portion control… but “how” much daily is optimum.

I get the idea that I can use my fist or palm of my hand to roughly judge the size of a portion. But I am so committed to success on this body transformation that I want to nail it.

Here is a basic formula that I found, to determine the right daily calorie consumptions…

Take your body weight and multiply it by the following to determine the approximate caloric intake per day for your goals:

• 8-10 if you are interested in losing body fat
• 12 if you want to gain muscle and lose body fat
• 15 if you want to gain muscle mass.

Once you have the calorie total determined, you need to break that down into Proteins, Carbohydrates, and un-saturated Fat sources.

A general rule of thumb for the breakdown is 40/40/20 (protein/carbs/fat). Obviously you can adjust the amounts depending on what your goals are. (I am going to try and eat more protein and less carbs on my diet for the first while)

So here is an example of how I will be starting my eating plan this week.

255 lbs x 10 = 2,550 calories per day

P: 2,550 x 50% = 1,275 calories from Protein
C: 2,550 x 35% = 892.5 calories from Carbohydrates
F: 2,550 x 15% = 382.5 calories from Good Fats

So now I know how many calories of each to eat, but where do I go from here? Next I am going to need to convert these calories to grams (which will then make the label reading all come together, right!?)

Protein = 4 calories per gram
Carbohydrate = 4 calories per gram
Fat = 9 calories per gram

Again with my personal example, this is going to be my breakdown:

1,275 protein calories divided by 4 calories per gram (1275/4) = 318.75 grams of protein

892.5 carbohydrate calories divided by 4 calories per gram (892.5/4) = 223.13 grams of carbs

382.5 fat calories divided by 9 calories per gram (382.5/9) = 42.5 grams of unsaturated fats

Ok, there I have it… the total breakdown of Protein, Carbohydrates, and Fats that I will be eating on my nutrition plan this week during my body transformation.

I am going to eat 6 separate meals, so accordingly I will now need to equally divide the grams/calories into the various meals. (these totals are NOT per meal… they are the TOTAL for the DAY that I am to consume)

• Protein/Meal = 318.75/6 = 53.13 grams
• Carbs/Meal = 223.13/6 = 37.19 grams
• Fats/Meal = 42.5/6 = 7.08 grams

Awesome! Now with the assistance of the nutrition labels and my mini digital food scale, I will be able to get my portions exact for my body transformation nutrition plan.

Hope these examples are helpful in getting you started with your own eating healthy lifestyle!

Eat well,

~R

Tagged as: Body Transformation, Calor, Caloric Intake, Calories Per Day, Carbohydrate, Carbohydrates, Different Things, Doing Research, Fist, Good Fats, How Many Calories, Muscle Mass, Palm Of My Hand, Personal Example, Portion Control, Protein C, Proteins, Rule Of Thumb, Success Tomorrow, Tomorrow Morning