Basically the focus is on nutrient timing. First and most improtantly calculate your BMR (base metabolic rate) you can either do a detailed accurte assesment or you can use a basic equation you find alot of places based on your body type (ecto, meso, endo). The basic not so accurte method is listed in that article somewhere. You start out with just simply eating your BMR (in calories) or even more if you havent been watching what your eating, and increasing your activity level.
Second you'll have to construct the diet using the methods discust in the article. Protein kept somewhere around 1.3 g/lb. Fat intake (per gram) around 25% of total calories (multiply your calories by .25, then divide that number by 9 and thats how many grams of fat you need each day)(keep these fats at least as much as you can from EFA's especially omega 3's). Carbs will make up what evers left of your calorie "allowance", you will be focusing on centering the bulk of your carbs around times that are vital. Upon waking, and around workouts are the main times in general where you need to consume larger amounts of carbs. I forget the exact percentage but i believe it to be 20% upon waking 20% before workout and 25% after. The remaining meals in the day use fats to keep you full and use fiberous vegetables for what carbs remain. This is just a very general outline of a nutrient timing diet.
The most simple way is to calculate your macros for each meal, then make a list of foods containing primarily protein, primarily carbs. You can further subdivide these to allow for more accurate timing of certain types of each, but i will let you soke that all in before going on.
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