Hey Evo,
I posted this on another forum as a basic guide to constructing a diet fit for bodybuilding. Since most of us are on gear, we need to make the most of our time on.
You can use this guide as a starting point to create a diet suitable to your goals. It’s just a start point, so you may have to adjust as results vary between individuals
Nutrition is the most important part of this sport. There is a lot of confusion around how to properly put a diet together, so I put together a fool-proof guide. I’ve kept it super simple, there’s a lot more that goes on but this is a good start point.
What is your goal?
First step is to figure out what you want to do with your physique. Are you losing body fat or building muscle? Or do you just want to maintain?
Calculate your Base Metabolic Rate (BMR)
Your BMR is the amount of calories your body needs to keep the lights on. The number becomes your “maintenance calories”.
You can calculate your BMR using websites like the link below:
https://www.bmi-calculator.net/bmr-calculator/
Once you have your BMR, try and eat at maintenance for a week. Weigh yourself at the beginning of the week, and then again 7 days later. If there’s little or no change on the scale, then your maintenance calories are accurate. If you see a big change up or down in weight, you’ll need to make adjustments.
Determine Your Calories
When you are confident your maintenance calories are right, you will need to make additions or subtractions to this number as per below:
Deficit for weight loss (minus 300-500 calories)
Surplus for muscle gain (Add 300 - 500 calories)
You would review your calories at the beginning of each week. Ideally you are looking for a scale change of 400g (either up or down). If you’re on gear these changes may be more drastic.
If there’s no change on the scale and you’re confident you’ve eaten correctly, make some adjustments (eg add 200 calories if the scale doesn’t move up)
Macro Breakdown
Your calories are important but you also need to make sure your macros are correct to assist with your goals. See guide below to determine the caloric split:
Protein
1g per pound of body weight. (Protein = 4 calories per gram)
Fat
0.4g per pound of body weight (Fat = 9 calories per gram)
Carbohydrates
Carbs are the variable that you can shift depending how you progress. You would first calculate fat and protein and use the remaining calories as carbs (Carbs = 4 calories per gram)
Let’s use an example. A 22 year old man weighing 200 pounds requires 3204 calories to maintain weight based on his current lifestyle.
He is looking to bulk, so he adds 300 calories:
3204 + 300 = 3504 calories to gain weight.
His Macros would be as follows:
Protein: 1g x 200lb = 200g Protein (800 Calories)
Fats: 0.4 x 200lb =80g fats (720 Calories)
Carbs: 3504 -800 - 720 = 1984 calories.
1984/4 = 496g Carbs.
Carbs make up the rest of his calories so we would take his total, minus the fats and protein and then divide by 4.
That’s it. It’s not rocket science really. If you can work out your mg for your gear, you can workout your nutrition.
This is just a start point, results will vary and you’ll need to tweak things to suit your individual needs.
For those who may be unaware, we offer affordable coaching services for people at all levels of their fitness journey.
If you’d like to know more, refer to the post below.
https://www.evolutionary.org/forums/threads/gear-panda-ped-coaching.96737/

I posted this on another forum as a basic guide to constructing a diet fit for bodybuilding. Since most of us are on gear, we need to make the most of our time on.
You can use this guide as a starting point to create a diet suitable to your goals. It’s just a start point, so you may have to adjust as results vary between individuals
Nutrition is the most important part of this sport. There is a lot of confusion around how to properly put a diet together, so I put together a fool-proof guide. I’ve kept it super simple, there’s a lot more that goes on but this is a good start point.
What is your goal?
First step is to figure out what you want to do with your physique. Are you losing body fat or building muscle? Or do you just want to maintain?
Calculate your Base Metabolic Rate (BMR)
Your BMR is the amount of calories your body needs to keep the lights on. The number becomes your “maintenance calories”.
You can calculate your BMR using websites like the link below:
https://www.bmi-calculator.net/bmr-calculator/
Once you have your BMR, try and eat at maintenance for a week. Weigh yourself at the beginning of the week, and then again 7 days later. If there’s little or no change on the scale, then your maintenance calories are accurate. If you see a big change up or down in weight, you’ll need to make adjustments.
Determine Your Calories
When you are confident your maintenance calories are right, you will need to make additions or subtractions to this number as per below:
Deficit for weight loss (minus 300-500 calories)
Surplus for muscle gain (Add 300 - 500 calories)
You would review your calories at the beginning of each week. Ideally you are looking for a scale change of 400g (either up or down). If you’re on gear these changes may be more drastic.
If there’s no change on the scale and you’re confident you’ve eaten correctly, make some adjustments (eg add 200 calories if the scale doesn’t move up)
Macro Breakdown
Your calories are important but you also need to make sure your macros are correct to assist with your goals. See guide below to determine the caloric split:
Protein
1g per pound of body weight. (Protein = 4 calories per gram)
Fat
0.4g per pound of body weight (Fat = 9 calories per gram)
Carbohydrates
Carbs are the variable that you can shift depending how you progress. You would first calculate fat and protein and use the remaining calories as carbs (Carbs = 4 calories per gram)
Let’s use an example. A 22 year old man weighing 200 pounds requires 3204 calories to maintain weight based on his current lifestyle.
He is looking to bulk, so he adds 300 calories:
3204 + 300 = 3504 calories to gain weight.
His Macros would be as follows:
Protein: 1g x 200lb = 200g Protein (800 Calories)
Fats: 0.4 x 200lb =80g fats (720 Calories)
Carbs: 3504 -800 - 720 = 1984 calories.
1984/4 = 496g Carbs.
Carbs make up the rest of his calories so we would take his total, minus the fats and protein and then divide by 4.
That’s it. It’s not rocket science really. If you can work out your mg for your gear, you can workout your nutrition.
This is just a start point, results will vary and you’ll need to tweak things to suit your individual needs.
For those who may be unaware, we offer affordable coaching services for people at all levels of their fitness journey.
If you’d like to know more, refer to the post below.
https://www.evolutionary.org/forums/threads/gear-panda-ped-coaching.96737/
