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FULL DIETING GUIDE (Thread) 
Ok guys... So i have been thinking about it
To celebrate 100 followers i decided to write a full diet guide
The amount of valuable info in this thread will be insane
I would appreciate if you guys share it
Now, let´s get your dreams physique!!!
Ok guys... So i have been thinking about it
To celebrate 100 followers i decided to write a full diet guide
The amount of valuable info in this thread will be insane
I would appreciate if you guys share it
Now, let´s get your dreams physique!!!
CHAPTER 1: CALORIES 
First of all, to understand how a diet works we have to understand what a calorie is.
A calorie is the energy unit our bodie uses to function.
We are burning calories all day; When we breath, sleep, eat...
Basically we burn calories to survive.
First of all, to understand how a diet works we have to understand what a calorie is.
A calorie is the energy unit our bodie uses to function.
We are burning calories all day; When we breath, sleep, eat...
Basically we burn calories to survive.
Ok, now you know what a calorie is and why is so important.
So, where can calories be found?
Obviously them are found on food, that is a no brainer.
If we eat food -> we get calories in.
If we workout, sleep, LIVE BASICALLY -> We burn calories.
So, where can calories be found?
Obviously them are found on food, that is a no brainer.
If we eat food -> we get calories in.
If we workout, sleep, LIVE BASICALLY -> We burn calories.
When we have too much calories, the leftover amount we consume is storaged in our body
It is storaged as glucose and glucogen inside of our muscles and liver.
When we have too much calories in, our glucose and glucogen storages get full.
So calories begin to be storage as FAT
It is storaged as glucose and glucogen inside of our muscles and liver.
When we have too much calories in, our glucose and glucogen storages get full.
So calories begin to be storage as FAT
That´s why we get FAT
Too much calories in -> glucogen storages get full -> remain calories are converted into FAT to be used in case of ''emergency'' a.k.a calorie deficit.
Don´t get me wrong, FATS are GOOD -> Them have a lot of functions as energy reserve, termic effect, etc
Too much calories in -> glucogen storages get full -> remain calories are converted into FAT to be used in case of ''emergency'' a.k.a calorie deficit.
Don´t get me wrong, FATS are GOOD -> Them have a lot of functions as energy reserve, termic effect, etc
CHAPTER 2: MACRONUTRIENTS 
Ok, by now you understand what a calorie is, and why we get fat/shredded.
Now, Macronutrients, what is this, solinis?
As you know, food has calories, and food is conformed by Proteins, Carbohidrates and Fats.
Those are the 3 macronutrients.
Ok, by now you understand what a calorie is, and why we get fat/shredded.
Now, Macronutrients, what is this, solinis?
As you know, food has calories, and food is conformed by Proteins, Carbohidrates and Fats.
Those are the 3 macronutrients.
Now next time you go grocery shopping READ the label information of the product you are buying.
Check out the amount of Carbs, Fats and Protein that product has per 100 grams.
Get familiar with this -> it will make your life easier in a future.
Check out the amount of Carbs, Fats and Protein that product has per 100 grams.
Get familiar with this -> it will make your life easier in a future.
Each gram of Protein and Carbohidrates has 4 cals.
Each gram of Fat has 9 cals.
This is important, whatch out the oils and butter (Fats).
You will be adding exra 200-300 calories in oil to your salads and you are no realizing it -> makes your losing fat progress impossible.
Each gram of Fat has 9 cals.
This is important, whatch out the oils and butter (Fats).
You will be adding exra 200-300 calories in oil to your salads and you are no realizing it -> makes your losing fat progress impossible.
CHAPER 3: PLAYING WITH THE CALORIES 
You are getting smarter, ain´t you? haha
Ok now that we understan what calories and macros are...
We need to understand HOW MANY calories we MUST eat.
To calculate this you can use the ''Harris-Benedict'' formula -> search it on google.
You are getting smarter, ain´t you? haha
Ok now that we understan what calories and macros are...
We need to understand HOW MANY calories we MUST eat.
To calculate this you can use the ''Harris-Benedict'' formula -> search it on google.
The H-B formula gives you a rough stimation of the amount of calories you consume
Based on your age, heigh, weight, Male/female and basal metabolism (the amount of calories we basically burn sleeping).
Calculate it, CONGRATULATIONS -> Now you roughly now your maintance calories
Based on your age, heigh, weight, Male/female and basal metabolism (the amount of calories we basically burn sleeping).
Calculate it, CONGRATULATIONS -> Now you roughly now your maintance calories
It is PLAY TIME BABY
Ok let´s say the formula says you consume 2500 cals daily.
(Notice that it will be different for ALL of us)
Now it is so easy...
You want to gain weight? Eat > 2500 cals
You want to lose weight? Eat < 2500 cals
Ok let´s say the formula says you consume 2500 cals daily.
(Notice that it will be different for ALL of us)
Now it is so easy...
You want to gain weight? Eat > 2500 cals
You want to lose weight? Eat < 2500 cals
The formula ain´t perfect
I would recommend you to weigh yourselfs everyday, at the same time and see if you need to eat more or less calories -> trial and error.
Ok Solinis, But how the hell do i know how many calories am i eating????????
Damn, chill bro, here we go
I would recommend you to weigh yourselfs everyday, at the same time and see if you need to eat more or less calories -> trial and error.
Ok Solinis, But how the hell do i know how many calories am i eating????????
Damn, chill bro, here we go
CHAPTER 4: PERFECTING YOUR FOOD INTAKE 
Now i have to present you to your next best friend...
The one that will accompany you for the rest of your fitness journey, at least for a lot of years
THE FUCKING FOOD SCALE
Now i have to present you to your next best friend...
The one that will accompany you for the rest of your fitness journey, at least for a lot of years
THE FUCKING FOOD SCALE
Here is where discipline comes to play
You want to be shredded right?
You want the physique of your dreams right?
Ok then, prove it.
You will need to weigh your food, otherwise, how the fuck you think you will know how much are you eating?
GET USED TO THE SCALE
You want to be shredded right?
You want the physique of your dreams right?
Ok then, prove it.
You will need to weigh your food, otherwise, how the fuck you think you will know how much are you eating?
GET USED TO THE SCALE
CHAPTER 5: BEGIN YOUR JOURNEY 
You now know how to use the scale
You now know what calories and macronutrients are
You now know how to calculate your calorie intake
CONGRATULATIONS
You are ready to begin your journey, this are the essentials YOU NEED to know 100%
You now know how to use the scale
You now know what calories and macronutrients are
You now know how to calculate your calorie intake
CONGRATULATIONS
You are ready to begin your journey, this are the essentials YOU NEED to know 100%
Based on this info now you can decide the type of diet you want to follow
REMEMBER, THAT DIET MUST BE FOLLOWED ACCORDING TO YOUR CALORIE REQUIREMENT.
You want to go carnivore? Go get yourself a Steak.
Want to go vegan? Go then
Intermitten Fasting? Keto?
Shit do WHATEVER
REMEMBER, THAT DIET MUST BE FOLLOWED ACCORDING TO YOUR CALORIE REQUIREMENT.
You want to go carnivore? Go get yourself a Steak.
Want to go vegan? Go then
Intermitten Fasting? Keto?
Shit do WHATEVER
No matter what diet you follow, remember to be above or below your calorie requirements depending if you are trying to bulk/cut.
THATS ALL FOR TODAY
I REALLY HOPE YOU LEARN SOMETHING
If you found this valuable make sure to share it!!
Let´s make some gains
Love y'all!!
THATS ALL FOR TODAY
I REALLY HOPE YOU LEARN SOMETHING
If you found this valuable make sure to share it!!
Let´s make some gains
Love y'all!!
