How To Set Up Your Diet When You Don't Know Where To Start

Rebuild Health and Fitness Podcast

English - March 07, 2022 17:00 - 27 minutes - 19.2 MB
Nutrition Health & Fitness Education Self-Improvement health fitness nutrition Homepage Download Google Podcasts Overcast Castro Pocket Casts RSS feed

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Next Episode: Starting Training, Athletic Development And When To Begin

How should you diet? Where to start? If you're considering starting your journey around nutrition and looking for results, this podcast can help.

How and where you begin can make life easier (or more difficult) depending on the strategies you have in place.

This episode explores how you can set yourself up for success, it gives you equations and starting points no matter how unsure you feel, or how little you think you know about.

As promised, here are some formulas we mention in the pod.

Initial measurements:
-Waist
-Your nips
-Your belly button
-The widest part of your hips.

Calorie Calculations
BMR:
FEMALE: Bodyweight x22
MALE: Bodyweight x24

Then, times your BMR it by physical activity level.
Sedentary: 1.1 or 1.2
Coaching or lightly active jobs: 1.4 or 1.5
Tradies and heavily physical workers: 1.6

Protein
As a minimum, you want 1.2 grams of protein per kg of bodyweight. If you're happy with that, try and go up. James recommends people try for 1.5 or 1.6 per kg of bodyweight.

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