I had previously posted about the diet I am following, but this is consistently the are in which I get the most questions. So, I will try to go into a little more detail here.
Like I said, the first part of it to determine the number of calories I can have in a day. To do this, I multiple my actual weight by 11. Currently my weight is 180. So, that means I can have 1980 calories in a day. Next up is to break that down. Since I am lifting my goal is to eat 1 gram of protein for every lb. of body weight. So, I am eating 180 grams of protein a day. A single gram of protein has 4 calories. That means my 720 of my daily caloric intake is protein, and that leaves 1260 left. Of those up to 30% can be fat, and the rest are carbohydrates. 1 gram of fat has 9 calories. If I were to hit the 30% exactly then that would be 42 grams of fat, and leave me 882 calories for carbs.
I also break this down into 6 smaller meals a day.
To get a handle on this I had to write down everything I ate every day for a week. That gave me a good idea on where my base what and where I need to change my diet. It also gave me a bit of a shock as I didn't realize how much I actually ate in a day. To find out nutritional information I suggest using fitday.com or dailyplate.com. Both have many common store bought products as well as fast food eateries listed.
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