The Strategic Diet Plan

Take charge of your own wellness. No more confusion, no more information overloads and no more excuses neglecting your health.

Here’s a basic explanation about BMI and BMR along with a caloric deficit and caloric Surplus diet plan for those who wants to cut down their body fat or gain some serious mass.    

      What are BMI and BMR?

The calorie requirement of a person depends on various factors like age, gender, health condition, weight, metabolism etc. They both do sound similar but they stand for different things. Remember your BMI may indirectly affect your BMR. It’s an easy way to calculate what your body needs you to eat and understand its importance in your life.

~Basal metabolic rate 

Basal metabolic rate (BMR) is the amount of energy needed while resting in a temperate environment when the digestive system is inactive. Energy will be used only to maintain the vital organs like heart, lungs, kidneys, intestine, sex organs, muscle, skin etc. Basal metabolism is the largest component of person’s total caloric intake.

BMR is estimated with equations summarized from statistical data. The most commonly used equation is the Mifflin - St Jeor equation, which is what our BMR Calculator uses:

BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) + 5         (man)
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (y) - 161     (woman)

Exercises such as running cycling has no effect on BMR but activities such as weight-lifting, demands a hike in BMR because it builds muscle mass.  The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level.

~Body mass index

It is a measurement of body fat based on weight and height of an individual person ranging between 18-65 age. It’s a most basic system to identify if the person is obese, overweight, underweight or normal.

It’s easy to calculate BMI by using a BMI calculator or by using formula. This is only one of the many ways to assess weight, remember that.

  
The body mass index is calculated based on the following formula:

Bodyweight in kilograms divided by height in meters squared
           or
BMI = x KG / (y M * y M)

Where:

x=bodyweight in KG
y=height in m

Example for 175 cm height und 70 kg weight:

BMI = 70 / (1.75 * 1.75) = 22.86

  

Obesity classification according to WHO and Asia-Pacific guidelines

	WHO (BMI)	Asia-Pacific (BMI)
Underweight	<18.5	<18.5
Normal	18.5–24.9	18.5–22.9
Overweight	25–29.9	23–24.9
Obese	≥30	≥25

Abbreviations: WHO, World Health Organization; BMI, body mass index.

~Fat loss diet plan

You can find most of the low calorie and fat burning foods in your kitchen itself. These weight loss food items can be easily found in your nearby grocery shops. Apart from diet you also need to engage yourself in some physical activities like swimming, jumping, cycling, exercising, dancing etc. When preparing a diet chart you have to be careful regarding their fat content. Here’s a sample diet

Early morning
7am			One glass of lemon water				Green tea without sugar
breakfast
9am			One glass of low fat milk with 2 eggs				A serving of fruit
lunch
1pm			1 bowl of brown rice with salad				2 whole wheat chapattis
evening snack
4pm			Handful of almonds, walnut				Sprouts salad with lemon juice
Dinner
9pm			1 bowl of soya curry with 2 chapattis				1 bowl of sprout salad

Tips to Remember:

~ Don’t starve yourself to death.

~Don’t skip any meal.

~Have all 5 meals at regular interval.

~Exercise daily for 45 minutes.

~Eat 2 servings of veggies and 3 servings of fruits daily.

~Avoid junk food like pizza, burger, bakery cakes etc.

~It’s very much essential to drink 10 glass of water daily. Carbohydrate intake is limited while following this diet hence water will be the main source of energy. Water flushes away fat outside the body and boosts up your metabolism.

~South Indian fat loss diet plan

Early morning
7am		One glass of lemon water with honey				Glass of coconut water
breakfast
9am		1 Neer dosa with coconut water				1 glass butter milk, 2 idlis with chutney
Lunch
1pm		1 bowl of brown rice and salad with oliv oil dressing				Egg Dosa with tomato-cucumber salad
evening snack
4pm		1 small bowl of sevai or 2 appam				Tomato upma with 1 cup coffee
Dinner
9pm		A small bowl of kovakkai rice & curd				2 chapattis with bhendekai gojju

It’s up to you to decide where to put the work out slot. It’s essential to keep in the morning around 8-9 or in the evening between 6-7.It’s essential to follow a health balanced diet.

~Caloric surplus diet plan

A high caloric diet plan is for those people who are aiming to gain strength and muscle mass. Eating up calories won’t just increase your size and mass but along with this you may also see some massive change in the strength.

You’re goals should align with at least one of the below:

• Gain overall size and mass
• Get stronger
• Not overly concern about gaining a little fat (this is not an excuse to get fat)

You need to consume calories between 2500- 4000 per day.

Along with this, it’s necessary to undergo bulk phase of weight lifting and to workout with some heavy weights. However, it’s important to know your physical limits and avoid ego lifting which may cause severe injuries and ultimately become a setback for you.

Early morning
7am			Oat meal with 2 whole eggs			2 bananas along with 200ml Milk
breakfast
9am			4 Eggs with Sweet potato			brown bread with peanut butter
Lunch
1pm			1 bowl of brown rice and  fruit salad			Spinach - Paneer curry
evening snack
4pm			1 cup coffee			1 glass of milk & Almonds
Dinner
9pm			3 Egg white with 1 bowl of rice-daal (Masoor daal)			3 chappatis,omlet and sprout salad

It’s important to do more compound exercises. Whether you’re power-lifting, bodybuilding, or just want to be bigger and stronger, there are some basic exercises you’ll want to stick with.

·       • Squats

·      • Deadlifts

·      • Bench Press

·      • Incline Bench Press

·      • Seated Barbell Press

·      • Dumbbells (presses for chest and shoulders)

·      • Barbell Rows (bent-over rows)

·      •  Dumbbell Rows

Read the previous blog about Bulk circuit to learn more about the exercises and its diet plan.

To get big, you have to eat big!

Hoping that this diet would really help you, the weekly diet chart will be listed out soon in the upcoming blogs. Do leave your comments and share with your friends.

Reference

* Johnstone AM, Murison SD, Duncan JS, Rance KA, Speakman JR, Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1. Am J Clin Nutr 2005; 82: 941-948.

The Bulk Circuit

How to start a week based bulk program?

What is the best workout plan to bulk? I’ll list out my weekly workout routine for a week which will help you to bulk and gain strength. Try it out and see if it works for you.

What’s a bulk program?

How long should this program be followed for?

Often people will get confused on what to eat, how to manage calories and which supplements to take during bulking. You want to gain body mass but don’t want to gain body fat and you don’t know how to do it right.

This article will provide a basic weekly distribution of various muscle groups along with its workout routine which will enable you to reach you bulking goals.

The bulk Cycle

There are 3 important factors for bulking.

~Workout

~Diet

~Supplementation

The bulk diet

 To gain muscle you need to consume more amount of calories that you need in your day to day life. Eat 7 meals a day each consisting of 500 calories. The question arises: what do we need to eat?

There are 3 types of calories that we need

~Carbs

~Fat
~Proteins

We need all of them in different amount.

For bulking program we need to follow a diet of carbs  proteins and fat as a ratio of 2:2:1

Protein is used to repair the damaged and torn muscles after workout and it also helps to built them up. It’s necessary to take 1 gram of protein per pound of your body weight.

Main sources of protein are whey and casein. Whey gets absorbed very fast in the body, which makes it the best post workout nutrition. Casein is absorbed slowly, which makes it great for long period when you don’t have anything to eat.

Fats have good as well as bad form. Saturated fat is unhealthy. The healthy fat is called monosaccharide fat, mainly found in avocado, fish oil, nuts, etc. Another healthy fat source is Essential fatty acid, mainly found in leafy vegetables, fish, nuts, etc. They help in maintaining a good skin, hair, body temperature.

 To find out all sources and classification of Carbs and protein do read the previous blog about nutrition.

 Bulk supplementation

Supplement are extracted proteins and carbs which are to be taken in addition with you workout and diet.

5 important supplementations needed for bulk diet:

~Protein shakes

~Multivitamins

~Creatine

~RTD (ready to Drink) shakes.

~Nitric Oxide

Further information about Supplementation will be broken down in the upcoming blog

The bulk work out

We need a workout routine that not only focuses on Size but alsostrength. Cardio is to be cut down off from the bulk program and we will be able to spend more time in the weightlifting phase.

Our routine begins with Monday and ends on Saturday.

Monday                              - Back 

Tuesday                             - Arms (biceps, triceps and forearms)

Wednesday                        -Legs

Thursday                            -Shoulder and trapezius muscle.

Friday                                 - Arms (triceps then little biceps)

Saturday                             -Chest + (squat X 8 set)

 In this Bulk and Strength program 2 different exercises are performed in alternation (after each 1 set of an exercise do the other alternative exercise)

•Back

- Dead lift + Pull ups

3 set alternation with pull ups 3 sets (in total 6 sets 3dl + 3PU)

3sets, 8 reps each 

                

-T bar pull + barbell bendover rows

3sets, 8 reps each

- Serratus pull + Dumbbell bendover rows

3sets, 8 reps each

- lat-pull + chin up pull  +back pull

3sets, 8 reps each

(Super-man stretching) 

•Arms

~Biceps

- Barbell curl neutral grip + wide grip  

 3sets, 8 reps for each

- Inclined bench Dumbbell curl + wide grip dumbbell curls (less weight more reps) 

3sets, 8 reps for dumbbell curl and

3sets, 15 reps for wide grip curls

-Hammer Curl + drag curl

 3sets, 8 reps for each

- Spider curl + preacher curl

3sets, 8 reps each

- Reverse grip curl on cables 

3sets, 8 reps each

~Triceps 

- Barbell triceps skull crusher + triceps cable push down 3 (use rope)

3sets, 8 reps each

- Triceps dips + kick back

3sets, 8 reps each

- Dumbbell triceps push single hand + diamond push-ups  

3sets, 8 reps each

- Triceps bar push down (cables)

3sets, 8 reps each

•Legs 

- Heavy weight Squats+ weight less lunges  

5sets, 8 reps each

- Leg press + Bulgarian split

3sets, 8 reps each

- Leg extension + leg curl 

3sets, 8 reps each

~Calf 

- Calf raise (toes out, neutral and toes inside)

3sets, 8 reps each

•Shoulder 

-  Shoulder press (heavy weights)

4sets, 8 reps each

- Front Dumbbell raise + barbell rod front raise (moderate weight)

3sets, 8 reps each

- Arnold press (moderate) 

3sets, 8 reps each

-  Rear Delts cable crossover + seated/ inclined bench Dumbbell  bend over for rear delts.

4sets, 8 reps each

- Face-pull 5 sets (heavy) + upright rows wide & close grip (moderate)

3 sets, 8 reps for face-pull and 6sets, 8 reps for upright rows.

- Lateral Dumbbell raise (light- heavy) 4^th set with 2.5 kg hold it laterally for 15 sec. + behind the back lateral raise 

4sets, 8 reps each

-  Alternate dumbbell front and side raise (light weight) 

3sets, 8 reps each

•Trapezius Muscle 

-  Standing shoulder Shrugs (heavy)

4sets, 8 reps each

-  Seated bend-over Shrugs at 30° (moderate)

3sets, 8 reps each

•Chest 

- Smith press, incline ( heavy ) + flat Dumbbell Flies  in alternation (moderate)

3sets, 8 reps each

- Pull over +dips + 10 intermediate push-up between them

3sets, 8 reps each

- Cable crossover (elevated, chest level, lower level )

3sets, 8 reps each

-  Flat Dumbbell press + decline flies

3sets, 8 reps each

- Dumbbell squeeze press

3sets, 8 reps each