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Nutrition - Coggle Diagram
Nutrition
nutrition plan
Build Muscle
Protein consumalition
For 65 kg bodyweight
104,65 - 172,25g it is daily protein dose
Separate daily dose for 4 meals
26,16 - 43,06g of protein for 1 meal
Gain muscule
I should have 4 meel per day.
And 3100-3400 kcal per day.
26,16 - 43,06g of protein for 1 meal
775 - 850 kcal in 1 meal
daily calorie needs
формула Кетча-Макардла
My parametors(for weight maintaining)
Пол - мужчина,
Возраст - 21,
Рост - 179,
Вес - 65,
Уровень физической активности - Умеренный
10% жира: примерно 2532 калорий
15% жира: примерно 2423 калорий
20% жира: примерно 2314 калорий
For muscle gain
Add 250 - 500 kcal per day
2423 - Baseline
2673 - 2923 kcal
Total
Daily protein consumilation
104,65 - 172,25g of protein per day
26,16 - 43,06g of protein for 1 meal(if 4 meals)
daily calorie needs
2673 - 2923 kcal per day
668 - 731 kcal per mel(if 4 meals)
Protein
proteine consumalition for specific populations/goals
Older
:
(60+ Years Old)
Daily Protein Target
1g/lb (2.21 g/kg) - 1.20 g/lb (2.65 g/kg) of bodyweight per day
Meal Frequency
Split up daily protein target into at least 3 meals per day & try to have at least 30-40 grams of high quality protein in each meal
Protein Sources
Meat, eggs, fish, dairy
Supplements
(optional but can be helpful)
Whey Protein, Essential Amino Acids(EAA's)
Build Muscle
(in calorie surplus or maintenance)
Daily Protein Target
0.73g/lb (1.61 g/kg) - 1.20 g/lb (2.65 g/kg) of bodyweight per day
Meal Frequency
Split up daily protein target into at least 3 meals per day
Protein Sources
Meat, eggs, fish, dairy
Supplements
(optional but can be helpful)
Whey Protein
Lose Fat
(in a calorie deficit)
Daily Protein Target
1g/lb (2.21 g/kg) - 1.20 g/lb (2.65 g/kg) of bodyweight per day
Meal Frequency
Split up daily protein target into at least 3 meals per day
Protein Sources
Meat, eggs, fish, dairy
(can choose leaner options to help minimize calories)
Supplements
(optional but can be helpful)
Whey Protein
High Body Fat
(above 30% fore males,
above 40% fore females)
Daily Protein Target
1g/cm of height
e.g. 180cm tall = 180g proteine/day
Meal Frequency
Split up daily protein target into at least 3 meals per day
Protein Sources
Meat, eggs, fish, dairy
(can choose leaner options to help minimize calories)
Supplements
(optional but can be helpful)
Whey Protein
Vegeterian/Vegan
Daily Protein Target
1g/lb (2.21 g/kg) - 1.20 g/lb (2.65 g/kg) of bodyweight per day
Meal Frequency
Split up daily protein target into at least 3 meals per day
Protein Sources
Important to eat a variety of protein sources: Lentils, beans, vrgan products rich in "mycroprotein", tofu, tempeh, chickpeas
Supplements
(optional but can be helpful)
Soy or Pea/Rice blend proteine powder, Essential Amino Acids(EAA's)