BASIC OF PREPARING A DIET & TRAINING PROGRAMME.

1. Law Of Thermodynamics (Energy Balance)

2. Total Daily Energy Expenditure
3. Reading Nutrition Label And Calculation Of
Macros And Calories
4. Ideal Quantity Of Macros While Planning Diet
5. Importance Of Adequate Water
6. Adverse Effects Of Stress And Sleep Loss On
Health
7. Basics of Building A Workout Plan.
-Juber Shaikh
LAW OF THERMODYNAMICS/ENERGY BALANCE

Various forms of energy :

• Chemical Energy : It is the energy converted
from food into body mass in the human body

• Kinetic Energy : When we do bodily

movements, chemical energy is converted into
kinetic energy

• Thermal Energy : When we burn kinetic

energy through bodily movements, the body heat
we feel is thermal energy
Energy Balance: If the amount of
energy consumed is same as energy
expended then you will maintain weight
Positive Energy Balance: Excess
consumed energy than expended
energy will lead to weight gain. Because
body will store it in the form of kinetic
energy.
Negative Energy Balance: Weight
loss occurs when you burn more
calories than you consume. Because
body will recover excess burnt energy
from bodily stored energy(kinetic
energy)
Image source-
https://images.slideplayer.com/18/6161000/slides/slide_2.j
pg
 TOTAL DAILY ENERGY EXPENDITURE (TDEE)
TDEE=EAT+TEF+NEAT+BMR

EXERCISE ACTIVITY
THERMOGENESIS(EAT)– The amount
of energy you burn doing
intentional physical exercise
activity. i.e. weight training,jogging.
TEF(Thermic Effect of Food) – Body
burn certain amount of calories to
process the food we eat is what we
call TEF. This is very minimal.
NON EXERCISE ACTIVITY
THERMOGENESIS- Energy burnt
while performing unintentional
activities like tapping feet on floor,
etc.
BMR(Basal Metabolic Rate) –Is the
energy required by your body to
perform the most basic functions
when your body is at rest. i.e. your
body burns certain amount of
calories even while at rest.
Image source:https://imfitcast.files.wordpress.com/2015/09/tdee-chart.jpg
READING NUTRITION LABEL AND COUNTING
MACROS AND CALORIES:
Well I don’t need to tell you what this label is
called and you may be already aware of its
purpose behind getting labelled on food
packages for the reasons like identifying macro
and micro nutrients, calories, etc.
No matter which kind of diet strategy you will be
following in future, you should know how to read
a nutrition label while preparing a quantified
diet.
Nutrients fall under 2 categories:
1) Macro
2) Micro
Image source :
For now we will talk about only macro nutrients : http://www.sechristbros.com/image4.PNG

1) Carbohydrate
2) Protein
3) Fat
Carbohydrates : It is the primary source of energy for the body and body depends
on it for the supply of energy for most activities.

1 gram of carbohydrate contains 4 calories.

( Total fibers should be deducted from total carbohydrates to obtain net carbohydrates)

Protein : Protein doesn’t provide body with energy. It helps to build and repair
muscle tissues, skin, hair, nail,etc.

4 calories are derived from 1 gram protein also .

Fat : Fat is the stored in body in the form of energy. It can provide body with energy
in the situations like activities stretched over long span.

1 gram of fat can release a whopping amount of 9 calories.

A simple calculation of calories from macro nutrients :
Suppose if any food package shows following macro nutrients on its nutrition
label-
Carbohydrates-5 grams
Dietary Fibers-2 grams
Proteins- 4 grams
Fat- 5 grams
-------------------------
Simple calculation would be like :
Macro nutrient Quantity calories per gram Total calories
Protein 4 *4 16
Total carbohydrates 5
(Less) dietary fibers (-)2
Net carbohydrates 3 *4 12
Fat 5 *9 45
TOTAL CALORIES 73
IDEAL QUANTITY OF MACROS WHILE PLANNING DIET
Estimate your TDEE first . Suppose your TDEE is 1850 then if your
goal is fat loss, then put yourself in calorie deficit and if goal is to
build some muscle mass then obviously surplus.

Deficit should not be more than 25% of TDEE.

In case of calorie surplus increase your 200-300 calories gradually.

 If you do weight training, keep your protein intake to 1.8 gm / kg

of body weight. e.g, if your weight is 70 kgs, you will need 70 x 1.8 =
126 gm protein. 1 gm of protein = 4 calories. So, 126 gm of protein
will provide 126 x 4 = 504 calories.

Atleast 20% of your total calories should come from fats. e.g, if
you are following a 1500 calories diet, fat should provide atleast
20% of 1500 i.e 300 calories. Since 1 gm of fat provides 9 calories,
you need to eat atleast 33 gm fat for those 300 calories.
Once you have determined your recommended protein intake
and minimum fat intake, rest of the calories can come from either
fat or carbs. For example, if your diet consists of 1400 calories then
it will be 1500 - (504 + 300) = 696 calories.

Make sure your diet also include atleast 30-40 gms of fiber.
Include enough green vegetables, whole grains or legumes to
complete your fiber requirement. If required, use fiber supplement
like psyllium husk(isabgol) for extra fiber.
 ADVERSE EFFECTS OF STRESS AND SLEEP LOSS ON HEALTH

Can stress cause weight gain ?

Once your body reaches a certain
stress level, it does what it feels it
needs to. In most cases, that means
overeat.

Stress affects your hormones, This

leads to unbalance in your body, and
weight gain is often a result. Image source : http://www.thenaturalway.com.au/wp-
content/uploads/2017/04/170329-Stress-Weight-Gain.jpg

And the biggest disadvantage of all is that it can cause disrupted

sleep .

why I am referring it as biggest disadvantage and why you should

bother about sleep disruption ?
Well! Have a look at next slide, you will get an idea about it.
 IMPORTANCE OF ADEQUATE SLEEP
a sound and timed sleep is highly under-rated by a majority of us, especially the
young population, adolescents, working professionals etc. Sleep is a necessity
for maintaining a good physical, mental and emotional health; as much as a
quantified nutrition and adequate exercise is.
Some adverse effects of sleep deprivation as below :

Image source: https://thumbnails-visually.netdna-ssl.com/effects-of-sleep-deprivation-infographic_56ac7bf5caca2_w1500.png

 BASICS OF BUILDNG A SIMPLE WORKOUT PLAN
Before we head towards basics of building a diet plan, here are some important units of a
workout plan you should be aware of.

Workout Volume = (Sets*Repetitions*Weight)

Workout frequency = How many times a muscle group is getting trained per week.

Repetitions= A total count of repeated form of any exercise per set.

Sets = A set is a group of consecutive repetitions.

Intensity/Load = is how hard the exercise is, generally based on the amount of weight or
load you lift.

1RM% = maximum amount of weight that a person can possibly lift for one repetition.

Compound exercise = exercise involving 2 or more than 2 joints in the execution of

exercise

Isolation exercise = Exercise performed with 1 joint.

 Thing to remember while preparing a basic workout plan
Prioritize compound lifts in your plan atleast twice a week. Like bench
press, deadlifts, squat, etc.

Not necessary for beginners but try to increase your frequency as

beginners are more prone to hit plateau.

Keep moderate repetitions(8-10) at 50%-65% of 1RM .

Keep enhancing intensity of your workout schedule. I.e. Progressive

Overloading.

Try to perform basics exercise first, when you are excel in that
particular exercise first then adopt complex exercise.

Perform compound exercise before isolation exercise.

Even if its too cliche, it holds true that “Fitness is a lifestyle
rather than just a goal or new year resolution.”

Thanks for reading, Hope it helps and serves the purpose of

keeping you on track.

-Juber shaikh