how the fuck do I create a diet plan???

k thanks for the help

>>41041748
You read the sticky.

>>41041748
faggot

>>41041748
MyFitnessPal app
Calories in calories out
Stop being a fag no one wants to spoon feed you

oh i get it now

Does intermittent fasting allows me to eat whatever I want or should I have a low carb diet for it to work?

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>>41041748
read the sticky
use EatThisMuch.com to get some ideas going
add in custom recipes if you have your own shit you like to make

w0w that was hard

>>41041748

if ur fat eat less if ur skinny eat more, read the sticky

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>>41041748
Eat nothing but Oranges, water, and peanut butter sandwiches for breakfast lunch and dinner for a month.

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I'll help you out.
What's your Weight
What's your Height
What's your Age
Are you trying to gain muscle/Lose weight/Maintain current weight?
What is your current estimated body fat, if you can find a picture online that relates to your current body type that would be perfect.

here's a quick breakdown with everything you need to know, OP.

1/4

>1. have a goal weight or goal weight gain/loss rate
you need to figure out (roughly) what weight you want to be and what weight you are now. this will/can change over time, but not enough to worry about unless you go through intense cycling between intense physical exertion and periods of low exertion or large and sudden dietary changes.

>2. calories in vs calories out
to gain weight, consume more calories than you burn.
your BMR is the number of calories burned without factoring in your physical activity throughout the day and throughout your workouts. you burn most of your calories from your body heating itself and using energy for various processes like body heating, fighting infections, digesting etc.
your TDEE is the total calories burned, adjusted for your activity level, and this is the number you are interested in. eat below it to lose weight and eat above it to gain weight.
there are online calculators which will figure this out for you but it is an estimate. people who don't lift will tell you that TDEE from a calculator is 100% accurate; don't listen to them. some experimentation and tracking of weight loss will be required to find the exact number and this number will change over time. you know you are eating as many calories as you are burning when your weight stays constant.
as a rough estimate, non-fatasses should aim for a caloric surplus/deficit of about 500 calories to gain/lose weight appropriately in order to reduce fat gain/minimize muscle loss (see next section). fatasses can get away with larger deficits because their ratio of bodyfat to muscle is high (see later).

2/4

>3. macros and food quality
calories in vs calories out is responsible for WEIGHT gain and loss, not MUSCLE gain or FAT loss. in order to make sure that you minimize fat gain and maximize muscle loss, you need to eat well and eat properly. this means having a good balance of macronutrients (protein, carbs and fat) and eating high quality foods. protein and carbs both contain 4 calories per gram, fat contains 9 calories per gram.
aim to get about 1g of protein from food per lb of bodyweight you are. make the rest up in carbs and fat. this might end up looking like a macro split of 40/30/30 or something similar (40% of calories from protein, 30% of calories from carbs, 30% of calories from fat). you can adjust the carbs up and down as you bulk and cut; 40% carbs is fine for bulking and 20-30% is fine for cutting.
foods to eat: white and red meats, fish, milk, eggs, complex carbs such as oats, beans, fruits, vegetables and nuts. cut ALL processed sugars, simple carbs (white bread etc) and fatty trash like batter out of your diet entirely. no sugary drinks, no sweets, no pizza, no fries etc.


>4. tracking your weight
aim to gain/lose 1lb (0.5kg) per week. this corresponds to a caloric surplus/deficit of roughly 500 calories.
weigh yourself once a week on the same day every week, in the morning after a shit and a piss if you can. this will keep the circumstances as constant as possible, and you need this given that your weight on any given weighing can fluctuate significantly due to water and food being inside you. after shitting and pissing reduces this problem. weekly weighing ensures a constant time frame between measurements, making your weight loss more trackable.

3/4

>5. bodyfat:muscle mass ratio
loosely speaking, your body doesn't like having a large amount of either fat or muscle relative to the other. getting to low bodyfat levels (8-9% or so) will be difficult without losing muscle. this is because your body notices that it doesn't have much fat for when it can't get food because it's retarded and thinks that we don't have access to food all the time. it will be happier to shed more muscle. unless you are a fatass, your body will always lose some muscle in conjunction with fat; it's just the way it works. if you take care of your food quality and macros (above) then this effect will be minimised.
conversely, you can't gain muscle without gaining some fat. bulking at a surplus higher than 500 or so will make you stronger and grow more muscle, but since the body isn't going to let you have only the muscle, you will add more fat too. this is the reason for fat sportsmen existing in MMA, weightlifting, powerlifting etc. after a certain point, your body doesn't want any more muscle and would rather have the fat, necessitating large amounts of fat in order to access high levels of strength. again, this effect can be minimised by taking care of your food quality and macros.

>6. creating the diet
find foods mentioned above that you like and read the nurition labels on all of them, taking note of the calories, protein, carbs and fat. create your diet plan with these foods, proportioning them such that the macro split of your choice (see above) is approximately satisfied, as well as the number of calories as fits your goals (i have been recommending a deficit/surplus of 500cals throughout but this may change according to your goals in future). it will not be perfect in the beginning and you will need time to find out your TDEE accurately by monitoring your daily intake and the weekly number on the scale.

4/4

>7. extra shit
sleep 8-10 hours a night
drink plenty water. if your piss is clear-ish then you're fine.
salt is responsible for a lot of water retention, so the night before you weigh yourself, don't eat anything too salty.
some people swear by eating many small meals a day but the effect of this is so minimal that its only really going to be important to people trying to get to bodybuilder levels of bodyfat.
kcals/cals/calories are the same unit and represent the same amount of energy.

finally, this is by no means complete, but is an (almost) indisputable basic structure. this advice will last you a long time. there are other diet strategies out there such as intermittent fasting, keto etc, but good plans account for the above advice. I suggest saving these posts so you can refer back to them if you forget shit.

>>41041748

Who keeps making these pictures? Please stop