Hey everyone, thanks for the responses.
I’ll check on the Nautilus Nutrition Book.
Meanwhile, here is my current meal plan, with a sample day:
1 Dairy - 1 cup milk
1 Meat - 1 egg
2 Grains - Tortilla & Instant oatmeal
2 Fruit - Orange juice & 1/2 cup fruit
450 Kcals
1 Dairy - 1 cup milk
1 Meat - 100g Meat/chicken/fish
2 Grains - 1 cup rice
2 Fruit - 3 leaves lettuce & 1 apple
605 Kcals
1 Dairy - 1 cup milk
1 Fruit - peaches, canned
190 Kcals
1 Dairy - 1 cup milk
1 Meat - 100g de meat/chicken/fish
2 Grains - 1 cup rice
2 Fruit - 3 leaves lettuce & 1 banana
605 Kcals
Calories are between 1800-2200 (when adding oil, margarine, or other condiments). So I would call it maintenance, maybe with a slight deficit. Protein is at around 100g.
I want to gain a couple of kilos, so I’ve calculated my calorie requirement using the formula from “Nutrition and Athletic Performance”:
- Estimate Basal Calorie need.
- Add calories for activity
- Add calories for the influence of food.
- I’ve added a 300 Kcals surplus as I’m under 200lbs.
So now, I’ve a 3000 Kcals target. My macro percentages target are 55% carbs, 30% fat, and 15% protein.
Now, in one of the books there are sample diets but for different calorie targets. Example, 2500 Kcals:
Dairy - 3 cups
Meat - 5 ounces
Grains - 8 servings
Fruit and vegetables - 8 servings
As I have a different target, is there any way to know in advance how many servings from each group I need to hit my target while keeping the diet balanced?
On top of that, if someone wants to have variety in their diet, how to approach making substitutions as different servings have different amount of calories? Example, one egg to 3oz Beef. Both count as a servings, but have different Kcals and protein and gay content. Another example, 1 slice of bread and a serving of cooked rice, 70 Kcals vs 140 Kcals.
Does this means that if I make a substitution, I need to recalculate the # of servings for the rest of the day?
Thanks for all the help guys and gals!