How to Build the Perfect Diet and Workout Plan
What is the perfect diet?
A perfect diet is a diet that contains every essential nutritional ingredient. The main nutrients in food are protein, carbohydrates, vitamins, fiber, and essential fats. The food you consume should include these. In a perfect diet, everything is arranged based on specific goals. Since I am writing this article for gym enthusiasts, your diet should be special.
Hey, my name is Rakib Hussain. I have been working out since 2019 and have faced many challenges on this fitness journey. I would like to write this article by sharing all the challenges I have faced. I hope this article will help you achieve your goal! So, let’s continue reading.
What is a workout plan?
Many people work out, especially beginners, but they don’t have a proper workout plan. A workout plan means having a specific and clear path for exercise. To create this path, you must seek help from trainers or senior gym enthusiasts. Following the best workout plan is important. Without a plan, there is no structured progress. Everything plays a role when following a plan, so focus on creating the best workout plan.
What is necessary to build a perfect diet plan?
A perfect diet plan is necessary for many reasons. The first reason is that a perfect diet plan helps you reach your fitness goal. Without a proper diet, you can’t achieve your nutritional targets, whether you are losing or gaining weight. Both goals require a perfect diet plan. A perfect diet plan depends on your activity level, age, body condition, etc. Along with working out, a well-structured diet helps you achieve better fitness. Exercising alone has a limited effect; diet plays a much bigger role in fitness success. Also, without a proper diet, your body will not repair itself properly. As your body works hard, it needs proper nutrition to recover. You should focus more on diet than on exercise.
How to build a perfect diet plan?
A perfect diet provides every essential nutrient. Since we are talking about workouts, we need to ensure three key nutrients in our diet: carbohydrates, protein, and essential fats. Your food list should include items rich in these nutrients. Below, I will describe these nutrients in detail. A perfect diet includes a variety of foods such as rice, chicken, vegetables, meat, fruits, and dairy products. These are essential for a well-balanced diet plan. Now, let’s talk about these nutrients.
How much protein is essential for you?
It’s very important to understand how much protein your body needs. Before discussing protein requirements, let’s understand why protein is important. Only protein helps our body gain muscle—there is no alternative.
The amount of protein needed depends on factors such as body condition, activity level, and age. It also varies based on fitness goals. Gym enthusiasts have different goals—some want to stay fit, some want to lose weight, and others aim to build muscle. Because of these differences, protein requirements also vary.
If you are a normal person who does not go to the gym, your daily protein requirement is 1 gram per kg of body weight.
If you go to the gym, your requirement increases to 1.5 grams per kg of body weight.
If you want to gain muscle, your protein intake should be 2 grams per kg of body weight with an effective workout.
For example, if you weigh 60 kg and want to gain muscle, your daily protein requirement is 120 grams. If you do not aim to gain muscle, then 90 grams is enough. In normal situations, 60 grams of protein is sufficient.
Why is carbohydrate essential?
Some people avoid carbohydrates because they think carbs make them fat. This is a misconception. Carbohydrates are not necessarily bad for weight management; they are mainly responsible for providing energy. Energy is essential for workouts. However, you must ensure that your carbohydrate sources are healthy. If you stop consuming carbohydrates, you will feel weak very quickly. Many beginners make this mistake.
What are essential fats, and why are they necessary?
Essential fats come from healthy foods such as fish, chicken, and various types of nuts. Essential fats help the body in many functions, such as hormone production, organ protection, absorbing essential vitamins, and muscle recovery. So, make sure to provide your body with enough healthy fats.
What are calories, and how do you count them?
Calories are energy units obtained from food. Calories actually provide the body with energy.
We get calories mainly from protein, carbohydrates, and fats:
1 gram of protein contains 4 calories
1 gram of carbohydrate contains 4 calories
1 gram of fat contains 9 calories
Your goal should be to get calories from these three macronutrients.
Now, how many calories does your body need? First, you should calculate your BMR (Basal Metabolic Rate). Once you know your BMR, you can estimate your calorie goal.
Here is my example:
Weight: 60 kg
Age: 23
Height: 5 feet 5 inches
BMI: 21.3 kg/m² (which is a healthy BMI)
My calorie needs based on this BMI:
To maintain my weight: 2000–2400 calories per day
To lose weight: 1600–1900 calories per day
To gain muscle: 2500–3000 calories per day
For you, these numbers will vary depending on weight, age, height, and physical activity level. But the process remains the same. This simple method will help you determine your calorie goal.
Best foods for gym enthusiasts to meet nutritional needs!
To maintain a nutritious diet, you need the right foods. Here are some of the best options that are high in nutrition, affordable, and easy to find.
Sea Fish – The best source of essential fats and protein
Fish contains high-quality lean protein and all essential fats your body needs. Fish is easy to digest and has no side effects. You can eat a large amount of fish daily. Fish also contain vitamins and minerals. If needed, you can take fish oil capsules, which are available in pharmacies.
Chicken Breast – A lean protein source
Chicken is a high-protein food. Chicken breast, in particular, is recommended for gym enthusiasts because it is low in fat. Make sure to remove the skin. Also, focus on healthy cooking methods to get the best results.
Chickpeas – The best plant-based protein
Chickpeas are highly nutritious, containing calories, high protein, zero cholesterol, vitamins, magnesium, and potassium. Chickpeas are recommended for everyone, including athletes and gym-goers. 100 grams of chickpeas contain about 26 grams of protein.
Nuts – A powerful source of essential fats and protein
Nuts, especially peanuts, are packed with essential fats and protein. 100 grams of peanuts contain 26 grams of protein. If possible, eat mixed nuts to get different types of nutrients.
Soya Chunks – A high-protein plant-based option
Soya chunks are one of the best plant-based protein sources. They are easy to digest and can be eaten daily. 100 grams of soya chunks contain an impressive 52 grams of protein. They are an excellent option to meet your daily protein goals.
These are just a few examples. If you want to learn about more high-nutrition foods, you can explore our website or contact me.
How to build a perfect workout plan?
A workout plan is essential because it keeps you on track. A well-structured plan helps build consistency and ensures progressive improvement. I have already published a detailed guide on how to create an effective workout routine. But here are some key points:
Your plan should include workout duration, weekly workout schedule, daily and weekly diet plans, and monthly goals.
Without a structured plan, achieving fitness success is difficult.
How much workout is perfect for a day?
Recommended workout durations:
45 minutes
60 minutes (ideal)
75 minutes
Too much exercise can lead to injuries and muscle damage. 60 minutes is the best duration.
How many workout days per week?
I personally recommend:
4 workout days and 3 rest days
2 days workout + 1 rest day (repeat)
This pattern allows the muscles to recover properly.
Conclusion
In this article, I have shared my real-life experiences and fitness journey. If you follow my advice, you can achieve better fitness in just six months. I hope this helps, and I look forward to answering more of your questions! Keep in touch for more fitness tips.