Hello Everyone,
This is the very first video for the web series of Project Fitness Model.
We speak about how to get started with your diet and what are the basics, The videos in future will get more into depth but this is where we start and so should you.
Fitness is nothing without a proper Diet regardless of your goal.

*guys at 4.36 i say you should get 150 pounds of protein, you should get 150 grams of protein not pounds. if your weight is 70 that is 150 in pounds so you should get 150 grams of protein everyday*
1 gram of protein for per pound of body weight or lean body weight

Links to Calculate your Lean Body mass BMR And TDEE

Lean Body Mass:
1)

BMR:
1)
2)

TDEE:
1)
2)

There are the ones that i use. You can also choose the mathematical calculations and calculate youself:

Lean muscle Mass:
step 1 )Total Body Weight x Body Fat percentage = Body fat mass

step 2 ) Total Body weight – Body fat mass = Lean Muscle mass

Eg: body weight = 70kg
body fat= 18%

step 1 ) 70 x 0.18 = 12.6
Step 2 ) 70 – 12.6 = 57.4 Kgs

BMR:
For men, BMR = 66 + (13.7 x weight in kg.) + (5 x height in cm) – (6.8 x age in years)

For women, BMR = 655 + (9.6 x weight in kg.) + (1.8 x height in cm) – (4.7 x age in years).

TDEE:

multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise): Calorie-Calculation=BMRx1.2

If you are lightly active (light exercise/sports 1-3 days/ week):Calorie-Calculation=BMRx1.375

If you are moderately active (moderate exercise/sports 3-5days/week):Calorie-Calculation=BMRx1.55

If you are very active (hard exercise/sports 6-7 days a week):Calorie-Calculation=BMRx1.725

Guys hope this information helps you start off with your Dieting journey, There are more videos coming up and perhaps are going to be connected to each other.

Follow us at:
Instagram: bmproduction_official

instagram: bhaveshmalhotra_official

BMproduction Facebook page:

Project: Fitness Model Facebook Page: /