Setting up the diet

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And finally it's time to actually set up the daily diet. In this chapter, you're going to use the diet category you're in (1,2, or 3 from the last chapter) along with your LBM and the type of exercise you're doing (or not doing) to determine your daily protein intake for the Crash Diet. I talked about exercise in the last chapter and, by this point you should know what, if anything, you will be doing. In this chapter, you're going to put all of that information to use to set up your daily diet.

In actuality, it's quite simple, just use table 1 below. In the far left column are the different diet categories, on the top is a listing of activity, either no activity, aerobic activity only, or weight training (this would include weight training and aerobics). Just find your category on the left and cross reference it with the activity on the top and that's your daily protein intake per pound of LBM.

Table 1

Daily protein intake based on activity and diet category

Category

Inactive

Aerobics

Weight training

1

1-1.25

1.25-1.5

1.5-2.0

2

.9

1.1

1.25

3

.8

.9

1.0

Note: all values are grams protein per pound of LBM

Pretty simple, really. Now, one last step and I swear you're done with math (well, until the last chapters anyhow). Now you have to multiply your LBM in pounds by the number from Table 1, that's your daily protein intake. Metric readers should multiply their weight in kg by 2.2 to get pounds and then multiply by protein intake in gram per pound to get total grams of protein per day.

LBM in pounds g per pound g protein per day

So if you have 150 pounds of LBM and are in category 1 and doing weight training, you will need 150 * 1.5-2 = 225-300 grams of protein per day. An individual with 100 pounds LBM in category 2 who is inactive only need 100 * 0.9 = 90 grams of protein per day. I'll talk about what to eat and how to divide it up momentarily.

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