I had reservation about making this post. But at this point I can't help myself.
Keep in mind that I'm not writing this in arrogance, to ridicule or call out people, or in some desperate attempt to make myself appear as some know-it-all. (I DON'T know it all!)
It seems that in the past few weeks there have been posts by people asking for help with stuff like this:
1) Here's my diet. Is it OK?
2) Here's my diet. I've made alright progress with it for (insert whatever goal here). Should I stick with it? Is there any changes I should make?
Then there's the talk of absolute noobs about protein sparing modified fasts (of a friggin' day's duration); pricey supplements; comparison of the minutia of ingredients in supplements (this carbohydrate versus that carbohydrate powder); rates of digestion of proteins (as if anyone, let alone a noob should give a shit about this other than for mental masturbation or just for the sake of it considering all proteins except whey are slow digesting); nutrient timing (carb cutoffs); and all sorts of other shit that I don't care to or have the patience to get into here.
Keep in mind that what I speak of here doesn't apply to obese or overweight beginners.
Wanna know how to make a fucking diet when you're a noob? Here's how! Do the same sort of shit most successful lifters followed when they first started out or what most lifters in general do!
So what do/did most do? Well, let's use a typical diet consisting 1.25 grams protein per lb (conservative amount), 20% fat, and the rest carbs.
So let's use a buck-sixty noob as an example.
We'll start him off with a measly 2,500 calories. (Can be increased if needed; you don't need to start out "eating big".)
1.25 x 160 = 200
So that's 200 grams of protein, providing 800 calories. That's 32% of the diet.
Let's do the fat.
0.20 x 2,500 = 500 calories.
500 / 9 = 56
So we need 56 grams of fat, providing 500 calories and 20% of the diet.
The rest is from carbs, which will come out to 48% of the diet. So that's 300 grams of cars, providing 1,200 calories (too lazy to do another equation).
So we have 300 grams of carbs, 200 grams of protein, and 56 grams of fat to eat each day.
Make things simple: spread the macronutrients out over, say, four meals, considering this isn't a lot of food.
That comes out to 75 grams of carbs, 50 grams of protein, and 14 grams of fat for each meal.
Here's what to do if you're not gaining. Raise the calories and do these calculations again.
Here's what to do if you're not losing weight. Lower the calories and do these calculations again.
This is complete noob nutrition, and YES, there is far more complicated shit out there that can be used and is even sometimes NEEDED. Why the far more complicated shit and mental masturbation is usually a result of:
1) lack of nutrition education (very apparent considering the limitless inquiries on here despite THOUSANDS of articles on this site)
2) short attention spans
3) ineptitude in applying information
5) being such a cheapskate that someone can't shell out some dough for a nutrition professional despite being able to purchase pricey supplements, gym memberships, I Pods, and god knows what else
6) self-defeatism and -destruction (a lot on here are adept at these, or appear to be)
7) analysis paralysis
8) lack of confidence
9) a feeling that in lifting, nutrition, and life, there's a ticket - something that can be done with guaranteed results - a smooth sailing ride with no mistakes made.
Now tell me:
1) what the fuck is so hard about this
2) why the need for constant approval and hand holding when there is so much useful information around
3) why noobs even think about carb loading, one-day PSMFs, the Anabolic Diet, ketogenic diets, and so on, and so on
All the shit I show above has been beaten to death in every basic nutrition book and tons of articles on this site right here.