CREATE YOUR INDIVIDUAL NUTRITION PLAN IN 5 EASY STEPS

Creating a personalized nutrition plan is considered the ultimate challenge for any nutrition coach. We want to show you how, even without a theoretical background, you can create your own nutrition plan tailored to your goals and needs in just 5 simple steps. We've developed a simple and straightforward step-by-step guide for this purpose.

1. Calculate your total daily calorie expenditure

Basal metabolic rate and resting energy consumption
Basal metabolic rate and resting energy expenditure describe the amount of energy we need at mental and physical rest to maintain vital processes in our body. This includes, for example, the functioning of the cardiovascular system and organs, as well as maintaining our body temperature.

revenue
In contrast, energy expenditure is determined by our activity level. Someone who performs physically demanding work and also exercises regularly has a higher energy expenditure than someone who has an office job and spends their free time relaxing.

Choose the right products to match your nutritional goal

Muscle building - Weight loss - High-protein diet - Weight management

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2. Define your goals

Once the total energy expenditure has been determined, the next step is to define the goal. The planned total calorie intake plays a crucial role in creating the nutrition plan, depending on whether the goal is, for example, muscle gain or weight loss.

Goal: Muscle building
Calorie surplus (total energy expenditure + 300-500 calories)

Goal: Mass gain
Calorie surplus (total energy expenditure + 500-800 calories)

Goal: Muscle definition
Calorie deficit (total energy expenditure – 300 calories)

Goal: Weight loss
Calorie deficit (total energy expenditure – 500 calories)

Layenberger Bestimme die richtigen Mikronährstoffe

3. Determine the correct macronutrient distribution

The percentage distribution of macronutrients (proteins, carbohydrates, and fats) in the overall energy balance varies depending on the goal. In the context of muscle building and mass gain, carbohydrates and proteins play a central role in strength gains and muscle growth. These nutrients are the focus here.

The recommended macronutrient distribution is as follows:

Lose weight
20-30% carbohydrates, 25-30% protein, 30-35% fat

Muscle definition
30-40% carbohydrates, 25-30% protein, 25-30% fat

Muscle building/mass gain
55-60% carbohydrates, 20-25% protein, 15-20% fat

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4. Choose the appropriate foods

Once the required calorie intake and nutrient distribution have been determined, this forms the basis for creating a nutrition plan. The next step involves selecting the appropriate foods included in the plan. This requires considering not only food intolerances but also personal preferences and dislikes that are individually ingrained in eating habits. Additionally, there are general recommendations for the various nutrients.

If you're training hard to build muscle effectively, protein plays a crucial role. Besides natural food sources, you can also meet or supplement your increased protein needs with protein shakes.

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5. Regularly track your progress and adjust your diet plan.

Adjustments to nutrition plans are necessary to address plateaus or changes in goals. After a 4–6 week cycle, it is advisable to review the nutrition plan and adjust it if necessary. Possible adjustments may involve the nutrient ratios or the total calorie intake. Here are some examples of adjustments:

The recommended macronutrient distribution is as follows:

Lack of weight loss when aiming for weight loss / muscle definition:
Reduction of the total calorie intake by 10% from the initial value

Lack of weight gain when aiming for muscle building / mass gain:
Increase the total calorie intake by 10% from the initial value.

FROM THE LAYENBERG COMMUNITY

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