PERFECT GUIDE TO MANAGING YOUR DIET ROUTINE

WHAT TO DO?
Start by calculating your calories, figuring out your maintenance calories,
daily caloric intake and macros management are the basics of
bodybuilding.

WHY DO IT?
Bodybuilding is a science, there is no science without numbers, yes?
Breaking a plateau, will need you to weigh your food to the gram.

HOW TO DO IT?
1. First off you need to calculate your maintenance calories. Here’s how
to do it:
2. Google “Calorie Counter for Weight Loss/Weight Gain”, or open the
following link : https://www.calculator.net/calorie-calculator.html
Put in all the information asked and you’ll have a result box appear
before you, for e.g.:

Now this indicates your maintenance calories @ 3366 Kcal/day,

depending upon how fast you want to lose weight, you choose one
target, either 3116 or 2866 or 2366.
PS. Highly recommend not to go lower than 2366, since that would not
be very healthy and might affect your day-to-day lifestyle.
3. Now that you know how many calories you need to go in a deficit for,
next step is installing the following app : “My Fitness Pal”

4. Moving on, do the needful and login to this page :

The app is completely free of cost for most utilities!

5. Set in your desired caloric intake for the day and your macros ratio*
Next up, tap on the log food option and start searching for the foods
you usually take daily, and you’ll realize how detailed the entire
description is:

6. How to set macros ratio? Usually the ratio is 55 Carbs : 35 Protein : 10

Fats on the app, you could adjust that according to your needs. For e.g.
During a cutting phase the carb ratio could go down while the protein
goes up on a deficit. So revised would be? 45:45:10.
7. Try the app and force yourself to log everything you eat with their
respective quantities weighed in either COOKED or UNCOOKED. Keep it
to a single conversion unit to avoid confusion.
8. Do these steps and follow the routine for a week and I promise you’ll
thank me later. Guaranteed results in just 7 days.

Any other doubts, you could always get back to me on DM, would love
to answer any queries at all!

GOOD LUCK FAM! GO GET SOME GAINS!