Beginner Sample Diet
|8:00 AM||Oatmeal porridge w. no-fat milk||385||25||50||5|
|5 scrambled egg whites||60||15||0||0|
|8 oz. orange juice||110||2||24||0|
|Noon||Chicken, rice & wok vegetables (restaurant)||540||35||40||20|
|3:30 PM||Granola bar||140||5||20||3|
|12 oz. No-fat milk||120||12||18||0|
|7:00 PM||Low-fat tuna salad, about 1 cup||385||33||19||20|
|8 oz. apple juice||110||0||28||0|
|10:30 PM||Protein drink||189||40||5||1|
Ok, let’s do the math:
Protein: 169 x 4 = 676 Carbs: 252 x 4 = 1,008 Fat: 50 x 9 = 450 Total: 2,134 calories
Now, let’s divide each number with the total calories:
Protein: 676 / 2,134 = 0.317 = 31.7% Carbs: 1,008 / 2,134 = 0.472 = 47.2% Fat: 450 / 2,134 = 0.211 = 21.1%
(NOTE: Calories are rounded to the nearest whole number. This may cause your total calories added up to be different than the calculation above.)
Does This Diet Not Work For You?
If this diet does not work for you enter your bodyweight in the form below and it will output how many calories you need from protein, fat and carbs. From there you can use the BODYBUILDING.COM NUTRIENT DATABASE of over 6,000 foods and find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile.
As you can see, even though the diet may have seem lean and extremely low in fat, we got more than 20% of the daily caloric intake from fats because of its high energy content. Just for kicks, calculate what fat-percentage you get if you insert a Whopper with fries and a milk shake instead of the tuna-salad.
Now, let’s look at different strategies for the three basic types of people.