Have a really fast metabolism and need to increase your caloric intake by some extra calories?
We created a special Monday to Friday 3000-calories diet plan that will surely help you to reach the goals.
This healthy diet plan is especially good for active and energetic men between the ages of 20 to 50.
Bedtime Snack: five graham crackers, , 1 cup dried fruits, 1 cup skim milk, two teaspoons peanut butter.
Breakfast: four whole wheat waffles, two cups cottage cheese, 1 sliced banana, 2 cup sliced strawberries. Breakfast: French toast (two slices wheat bread dipped in a batter of one large egg topped with two tbsp. Breakfast: Sandwich (1 English muffin topped with ? oz cheese, 1 egg, sliced pepper and onion), turkey sausage link, ? cup non-fat and sugar-free yogurt, 1 cup orange juice.
Snack: 2 medium slices of grilled bacon placed on top of ? cup sliced and cooked tomatoes, 2 oz. If 50% of your diet is made up of carbs, then you need to eat 1500 calories worth of Carbs per day. If you are a bodybuilder or an athlete, then you should know that 25-35% of your diet should come from fat. I read quit a lot of info about meal planing and I’m amazed at the amount of d-bags that claim to know so much about it.
Lol this is hilarious I can’t believe grains are still accepted you don’t need carbs at all you can get all you need for energy from ketones which are fats!! As you can see in my poorly drawn diagrams, controlling your weight is just a matter of making sure the battle between "calories in" and "calories out" is won by the right side. Now that you have a pretty good understanding of why calories are the key to controlling your diet and are therefore the key to weight control, it's finally time to learn how you can control your own weight and reach your specific goal through a little thing called calorie counting.
Add up all of the calories in everything you consumed and get your grand total for the day. Counting "calories out" is a bit weirder than counting "calories in." You can't just search for "stood up" or "scratched my head" or "walked my dog" or "drove to the store" or "kept my organs functioning properly" and see EXACTLY how many calories were burned.
The above form will calculate your estimated Basal Metabolic Rate, which is the number of calories your body burns at rest. You can make a small decrease to your daily calories in so that it ends up being below your daily calories out.
Instead of reducing your calorie intake, you can just as easily increase the number of calories you burn per day by exercising. If your "calories in" were pretty much equal to your "calories out," then by now you should know exactly what you'd need to do.
For general health purposes, you never want to make large or fast changes to your calorie intake.
So, that's everything you need to know to use calorie counting to control your diet, which will control your weight, which means you'll be able to make your body do exactly what you want it to do. The following daily diet which was created by Diet Bites is based on the Food Group recommendations contained in the Official Food Pyramid. At this writing we feel it is the best pattern for losing excess pounds in a healthy manner. The Food Pyramid defines the types of foods that we should eat for optimum health - and it also separates these foods into groups.
The calories are based on the average American and the amount of energy that their body requires in order to maintaining its healthy recommended body weight. However, this number of calories is simply a guide - a pattern used to depict the amount of food which would be required by an individual meeting this energy criteria. If you are a small woman with a small body frame size, and if you are older - and if you are inactive you may require as little as 1300 calories per day in order to support your recommended weight.
We have the same amounts of servings included in both of the following Food Comparison Charts. Therefore, the types of foods that we choose to consume do matter, even when they are healthy choices.


Based in Hawaii, Jill Corleone is a registered dietitian who has been writing and lecturing on diet and health for more than 10 years. High in calories and rich in nutrients, nuts make a healthy snack on your high-calorie diet.
Whether you're genetically thin or dealing with a medical condition that makes it hard to gain weight, you may struggle as much to put on the pounds as most people struggle to lose.
Include protein and healthy carbs, such as whole grains or fruit, with each snack, and pump up calories with healthy fats such as nuts or avocados. So, if you need a 3000-calorie weight maintenance diet, then you’ve come to the right place. However, 3 healthy meals and 2 or 3 snacks a day means you are eating something every 2 or 3 hours, so you’ll never let yourself be very hungry. By knowing this simple formula you can easily count how many Carbohydrates you need to consume. It is recommended to consume most of fat from almond butter, peanut butter, nut butter, olive oil, flax-seed, fish and nuts. No matter, how hard you train, if you don’t supply the body with the necessary amount of calories and nutrients – you stop the progress.
More specifically, it will explain how to make your weight do exactly what you want it to do through the very simple process of calorie counting. By doing some simple first grade level math (3000 - 2500 = 500), you can see that there are 500 left over calories that are taken in but NOT used by the body.
When you find each food, adjust the serving size to approximately the amount you ate of it.
For example, if you want to lose weight and are consuming 3000 calories per day and burning 2800 (just an example), try reducing your calorie intake to 2500 calories per day instead of 3000. Sticking with the same example, you'd continue consuming 3000 calories per day, but you can burn off an additional 500 each day through some form of exercise. If you want to gain weight and were consuming 2000 calories per day and burning 2300, just make a small caloric increase to something above 2200 (like 2500, for example). To lose weight, either decrease your calorie intake by a small amount, increase your activity so that you burn more calories, or do a combination of both. Keep a log of your weight somewhere so you can keep track of exactly what your body is doing. Reduce your daily calorie intake by 250-500 calories (or burn an extra 250-500 calories per day through exercise) and monitor what your weight does for the next couple of weeks.
That means if you are 500 calories under per day, you will lose a perfectly fine 1 pound per week. Join over 5000 subscribers getting free tips and updates to help you lose fat, build muscle and be healthy. We are also provided examples of daily recommendations from each group - given both the minimum requirements and the maximum based on a standard 2000 calorie daily diet.
If you are a male body builder with a large frame size, who is extremely active and who is a young, tall adult - you may require well over 3000 calories in order to support optimum health.
Both of the following Food Guides by Diet Bites contain the MAXIMUM amounts of food servings recommended by the American Food Pyramid. Our first chart contains about 1800 calories while the second holds well over 3000 calories. While all choices are considered very healthy choices, the total daily calories are extreme.
Food Groups hold varieties of selections of fruits, vegetables, grains, proteins and dairy foods - all of which vary in energy values.
Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. While simply eating more calories sounds easy, it's also important to choose the right foods so you gain healthfully. To make sure you meet your daily high-calorie needs, each meal should contain 750 calories and each snack 250 calories. Another high-calorie lunch might include two slices of cheese pizza with 2 cups of salad greens topped with 2 tablespoons of salad dressing.


It is often difficult to find a suitable sample diet plan to gain lean muscle mass or to go on a bulking up diet. Plus you’ll get excellent tips on how to create a successful 3000-calories bodybuilding plan. Making your objectives clear won’t be so difficult if you will make your diet work for you! Place the bacon with tomatoes and cheese into the microwave and cook until the cheese is melted.
The truth is you are your own experiment you need to truely try a diet for 3 months at least to see results.
While they are three completely different goals, they are just three different types of weight control. You will then see the full nutritional information (and most importantly, calories) for the specific amount you ate of that food. Your activity level is also factored in to help guess how many other calories you burn per day in addition to your BMR. Doing so would mean you are now taking in more calories than you are burning, and this is what will make you gain weight.
HOWEVER, if there is some form of error in the calorie counting of either your calories in, your calories out, or even both, then obviously it becomes possible for something to not work correctly.
It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week. All you need to do now is put this information into effect, stay consistent and enjoy the results.
We wanted to show that the choices of foods that we make matter in a huge way where calories - as well as nutrition is concerned.
It's up to us to make the best choices based on both nutrition and calories when planning our daily menus. Include as many food groups -- fruits, vegetables, grains, protein foods and dairy -- as possible at each meal and snack to ensure that you meet your daily vitamin and mineral needs.
Weight loss, weight gain, and weight maintenance are just the three things you can do once you reach this goal. This should give you a very clear picture of why calorie counting is the key to weight control. If you just wanted to maintain weight, then for this example you'd increase your calorie intake to an equal 2200.
Because 500 calories below each day, multiplied by 7 days in a week, equals 3500 total calories under for the week. Add nutrient-rich, calorie-dense foods, such as nuts, dried fruit, olive oil, avocados or cheese, to your meals to up calories without making you feel too full. However, it's the general ability to control your weight that allows you to make these things happen.
Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition. Like I mentioned before, the calorie counting for "calories in" can be fairly exact, but "calories out" can only be estimated. If you only wanted to maintain weight, in this example you would just reduce your calorie intake to an equal 2800. Serve it with two slices of whole-wheat toast topped with 1 teaspoon of butter or margarine, along with 1 cup of whole milk, for a total of 750 calories.
Your body actually uses a ton of calories every single day even when you aren't doing anything. Because these are the calories your body is burning and using up, they are nicknamed calories out.



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Comments »

  1. Author: NONDA, 24.11.2013 at 18:47:19

    Meat, poultry, seafood, and eggs.
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  3. Author: malakay, 24.11.2013 at 17:48:54

    Videos by Coach Chappy Callanta of 360 Fitness drinking green tea to help with after.