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NUTRITION 2 BUILDING YOUR MEAL PLAN A HOW TO GUIDE TODAY’S FOCUS 1. To review the fundamental concepts from the first presentation and re-cap what we have discussed so far. 2. Building your own Meal Plan. 1. REVIEW & RECAP FAST TRACK TO SUCCESS 1. Train 5 hours per Week! Minimum. No Questions. 2. Use resistance training and intervals, supplement with cardio 3. Get STRONGER! 4. Control Caloric Intake (quick = BW in pounds x 12) for total calories/day (visual portion control) 5. 1st goal for creating caloric deficit should be increase energy expenditure through exercise 6. Eat a higher protein diet (30-35%, visual portion control) 7. Complex Carbohydrates post-exercise. HOW TO SLOW YOUR RESULTS 1. Train <5hrs per week. 2. Do ONLY Cardio and no strength training or sleds 3. Cut calories drastically 4. Eat only lettuce and drink water. You will ruin your hormone profile. 5. Don’t get stronger. Do what you did yesterday and expect a different result (insanity) 6. Change your strategy again….and again….and again…..and again. 7. Continually stop, then start. Stop, then start. With Training or Nutrition WHAT IS EATING WELL? AN OVERVIEW 1. Making healthy choices 80-90% of the time • 2. 28-31.5/35 meals per week Building your meals with the proper serving size of protein • Men 2 palms (30-40grams), Women 1 palm (20-30grams) 3. Lots of dark leafy greens, green vegetables, bright vegetables to maximize nutrient density 4. 1-2 servings of fruits per day 5. 4 servings of healthy fat per day • Men 2 thumbs, women 1 thumb 6. 2-3L of water per day 7. Complex carbohydrates post-exercise (or on heavy training days – concept of nutrient timing) 8. Basic Nutrition Supplements • • • • • Omega 3 (3-6g/day) Greens Supplement (1 serving per day) Whey isolate protein (1-2 servings per day) Biosteel High Performance Sports Drink *Creatine Monohydrate, BCAA’s STEP ONE METABOLISM OUR OBJECTIVE MAXIMIZING EXERCISE FOR FAT LOSS • 5 Hours per Week of Exercise • 2-3 hours resistance training • 1-2 hours Interval Training (variable Work to Rest Ratios) • 1 hour of steady state cardiovascular training • Minimum effective dose = 15 minutes CALORIC INTAKE – VISUALLY, MEN CALORIC INTAKE – VISUALLY, WOMEN HOW YOUR PLATE SHOULD LOOK! 2. BUILDING YOUR OWN MEAL PLAN A VARIETY OF METHODS 1. Visual Meal Mapping 2. Caloric Intake and Macronutrient Ratios Both follow key Nutrition principles, they are just different ways of looking at the same picture. 7 STEPS TO SUCCESS AN OVERVIEW THE QUICK AND DIRTY METHOD 1. THE RULES: 2. Protein Source with EVERY Meal 3. Vegetables with EVERY Meal 4. Complex Carbohydrates POST workout only 5. Healthy Fats EVERY day 6. Frequent Meals (3-4 hours – they do not all have to be big) 1. BUT DO NOT SNACK IN BETWEEN SNACKS! Give your body time to mobilize fat stores. STEP 3: BY THE NUMBERS DETERMINE YOUR APPROPRIATE CALORIC INTAKE RANGE 1. 2. 3. It is about determining an appropriate ‘RANGE’ of caloric intake for yourself, not necessarily hitting the exact number everyday. This range is determined by you exercise frequency, physical job requirements, general activity level and the range you FEEL the best at, PERFORM the best at and LOOK the best at. This takes time to find. Your STYKU report will provide your resting metabolic rate or your RMR. This is the amount of energy you would need to intake to maintain your body if you did NO activity level. It is based on your age, gender, height, weight and body composition (ie. Fat %) STEP 2: BY THE NUMBERS DETERMINE YOUR APPROPRIATE CALORIC INTAKE RANGE 1. To determine YOUR range, you can use this number in the following way. We will use Coach Brooks’ scan as an example. 1. 2. RMR determined by Styku = 1896 kcal/day General Physical Activity Level (job) multiplication factor = light physical work with *NO EXERCISE or 1.3 for a total of 2,464.8kcal/day 1. *Note – the reason I did not add in exercise is because on any given day I would simple add in the amount of exercise I did in kcal to this total. This is where the MyZONE belt can be very useful, as it estimates how many calories you would use during your training. Here are some examples from Coach Brooks below. 1. Strength and Power = upwards of 1200kcal 2. Hypertrophy = 800-900kcal 3. Intervals/Cardio = 800-1000kcal STEP 2: BY THE NUMBERS DETERMINE YOUR APPROPRIATE CALORIC INTAKE RANGE 1. The caloric intake range Coach Brooks will use is as follows: 1. 2. 3. 4. Non-Training Day = 2464.8kcal/day • 2000-2200kcal/day Strength and Power Training Day (1200kcal) = 3664.8kcal/day • 3200-3400kcal/day Hypertrophy Training Day (800kcal) = 3264.8kcal/day • 2800-3000kcal/day Intervals/Cardio Training Day (900kcal) = 3364/8kcal/day • 2900-3100kcal/day Note: • The goal for creating a healthy fat loss environment in the body is to lose body fat with a small caloric deficit of 250500kcal/day. Always start with the SMALLEST Possible. See above for examples of Coach Brooks’ caloric intake range based on a 250kcal deficit. STEP 2: BY THE NUMBERS DETERMINE YOUR APPROPRIATE CALORIC INTAKE RANGE 1. Notes from Coach Brooks on his approach to caloric intake: • • When it comes to losing body fat, my first goal is always to look at increasing my training efforts to create a superior fat loss in the body. If I am not at 5 hours, I know I need to get there if I am going to see real results. As far as my caloric intake, I do not focus on hitting a specific number. I focus instead on behaviors I know reflect my training status, such as the following: • On non-training days, I just eat a bit less. Usually this means 1 less meal and 1 less snack per day. I know the demand is lower, but only by about 1000kcal so I change my behavior, generally consuming fewer complex carbohydrates, but if I have a heavy training day the next day I might have at least 1 meal with them so I have energy. • On training days, I do not fuss over what exactly I did for my caloric intake. Generally, if it was a heavy strength and power day I just include more complex carbohydrates in my meal to increase total caloric intake. Overall I know if my range is close on each training day I will see a fat loss effect while still building muscle and being able to perform in the gym. • My goal is to look, feel and perform at a high level so I do not drastically cut calories when starting to ramp up fat loss. I train hard and then nourish the body so it has a reason to burn stored body fat. • Understanding my caloric intake ranges helps me to make better decisions with respect to meal frequency and timing, but I do not always stress about exact numbers as I have used myfitnesspal in the past in combination with good nutrition behaviors to learn how to eat for my activity level and goals. STEP 3: FIND YOUR MACRONUTRIENTS • 30-35% Protein Intake • 35% Fat Intake • 30-35% Carbohydrate Intake Again, everyone will have a range they feel best in . You need to experiment to see the range you find best for you! That is where tools like Myfitnesspal can be great, as they help you get a better idea of your caloric intake and WHERE your calories are coming from with respect to protein, carbohydrates and fats. This can be a great way to improve, develop and master proper nutrition habits that help you maintain body composition as long as you understand the fundamental principles of healthy eating and can be successful WITHOUT tracking everything all the time. STEP 3: FIND YOUR MACRONUTRIENTS 1. Based on the caloric intake range (we will use an approximate mean value) we found for Coach Brooks and using our suggested macronutrient ratios, his daily requirements would be as follows: 2. Non-Training Day (2100kcal/day) • Protein 1 gram = 4 cal. Daily requirement = 30%*2100kcal = 630cal/day ÷ 4 = 157.5 grams/day • Fat 1 gram = 9 cal. Daily requirement = 35%*2100kcal = 735cal/day ÷ 9 = 81.6 grams/day Carbohydrate 1 gram = 4 cal. Daily requirement = 35%*2100kcal = 735cal/day ÷ 4 = 183.75grams/day 3. Training Day (3100kcal/day) • Protein 1 gram = 4 cal. Daily requirement = 30%*3100kcal = 930cal/day ÷ 4 = 232.5grams/day • Fat 1 gram = 9 cal. Daily requirement = 35%*3100kcal = 1085cal/day ÷ 9 = 120.5 grams/day Carbohydrate 1 gram = 4 cal. Daily requirement = 35%*3100kcal = 1085cal/day ÷ 4 = 271.25grams/day STEP 4: DETERMINE MEAL TIMING • We need to determine WHEN we will eat. • 5:30am Pre-Workout Snack • 7:30am Post-Workout Breakfast (Meal 1) • 10am Morning Snack • 12-1pm Lunch (Meal 2) • 3-4pm Afternoon Snack • 6-7pm Dinner (Meal 3) • Short on calories? Evening Snack • We need to determine WHAT we will eat from a Macronutrient perspective (Protein, Carbohydrate, Fat). • 5:30am Pre-Workout Snack (Protein + Fat) • 7:30am Post-Workout Breakfast (Meal 1) (Protein + Complex Carbohydrate) • 10am Morning Snack (Protein + Fat) • 12-1pm Lunch (Meal 2) (Protein + Fat + Veggies) • 3-4pm Afternoon Snack (Protein + Fat + Veggies) • 6-7pm Dinner (Meal 3) (Protein + Carbohydrate* + Veggies) • Short on calories? Evening Snack (Protein + Fat) THE QUICK AND DIRTY METHOD Morning Workout (6am) Afternoon Workout (12pm) Evening Workout (6pm) Rest Day PostWorkout Whey isolate protein shake post-workout Whey isolate protein shake post-workout Whey isolate protein shake post-workout Omit Breakfast *Protein + Complex Carbohydrate Protein + fruit Protein + fruit Protein + fruit Snack 1 Omit – post workout shake instead Protein + Veggie + Fat Protein + Veggie + Fat Protein + fruit Protein + Veggie + Fat *Protein + Complex Carbohydrate Protein + Veggie + Fat Protein + Veggie + Fat Snack 2 Protein + Veggie + Fat Omit – post workout shake instead Protein + Veggie + Fat Protein + Veggie + Fat Dinner Protein + Veggie + ½ Complex Carbohydrate Protein + Veggie + Fat *Protein + Complex Carbohydrate Protein + Veggie + Fat Protein + Fat (1/2 serving each) Protein + Fat (1/2 serving each) Omit – post workout shake instead Omit Lunch Evening Snack STEP 4: DETERMINE MEAL TIMING We can look at our Macronutrient Breakdown/Meal (ADVANCED) • 5:30am Pre-Workout Snack (Protein 10 grams + Fat 10 grams) • 7:30am Post-Workout Breakfast (Meal 1) (Protein 40 grams + Complex Carbohydrate 60 grams) • 10am Morning Snack (Protein 15 grams + Fat 20 grams + Veggies) • 12-1pm Lunch (Meal 2) (Protein 40 grams + Fat 20 grams + Veggies ) • 3-4pm Afternoon Snack (Protein 15 grams + Fat 20 grams + Veggies) • 6-7pm Dinner (Meal 3) (Protein 40 grams + Carbohydrate* 40 grams + Veggies) • Short on calories? Evening Snack (Protein 15 grams + Fat 20 grams) Protein (175g), Fat BUILDING YOUR OWN MEAL PLAN Step 5: Develop my SPECIFIC MEALS. What sources will I choose? • • • • Whole Foods (close to natural State) Protein Carbohydrates Fats BUILDING YOUR OWN MEAL PLAN Step 5: Develop my SPECIFIC MEALS. High Performance Protein Food Recommendations Whole Eggs (omega 3) Egg Whites Chicken (skinless, breast, thighs, legs, whole) Steak Lamb Salmon Lean Beef (ground, roasts) Turkey (ground, sausage, breast) Fish (sole, tilapia, tuna, sea bass, cod) Wild Meats (buffalo, elk, venison, emu, ostrch, bison) Shrimp, scallops Quinoa Legumes (chick peas, black beans, kidney beans, navy beans) Nuts – almonds, cashews, hazel nuts, brazil nuts, walnuts Seeds – pine, chia Almond and Nut Butters Plan Greek Yogurt Cottage Cheese Almond Milk Spinach Biosteel Whey Isolate Protein Supplement Biosteel Advanced Recovery Protein Supplement Branch Chain Amino Acids (BCAA) Supplement BUILDING YOUR OWN MEAL PLAN Step 5: Develop my SPECIFIC MEALS. High Performance Vegetable Sources Spinach Kale Greens Broccoli Zucchini Celery Cauliflower Egg Plant Asparagus Carrots Mushrooms Beets Radish Tomatoes Red, Yellow, Orange Peppers Green Beans Cucumber Green Pepper Onions Green Onions BUILDING YOUR OWN MEAL PLAN Step 5: Develop my SPECIFIC MEALS. High Performance Fruit Sources Strawberries Raspberries Blueberries Blackberries Acai berries Grapefruit Oranges Mango Watermelon Tangerines Bananas Pineapple Peach Melon Cantelop Avocado Apricots Grapes Pear Apples Cherries BUILDING YOUR OWN MEAL PLAN Step 5: Develop my SPECIFIC MEALS. High Performance Carbohydrate Sources Complex Carbohydrates Quinoa Sweet Potato Whole Grain Rice Red Potatoes White Potatoes Legumes Whole Grain Pasta Whole Grain Bread Whole Grain Wraps Fibre 1 Cereal Bran Muffins V&F See Table 2 and Table 3 above Simple Sugar Carbohydrates Recommend: Biosteel Advanced Recovery Formula Avoid: Fruit Juice Soda Candy Chocolate Avoid: Sweets Pastries Ice Cream High Sugar Sauces Ketchup BBQ BUILDING YOUR OWN MEAL PLAN Step 5: Develop my SPECIFIC MEALS. High Performance Carbohydrate Sources Complex Carbohydrates Quinoa Sweet Potato Whole Grain Rice Red Potatoes White Potatoes Legumes Whole Grain Pasta Whole Grain Bread Whole Grain Wraps Fibre 1 Cereal Bran Muffins V&F See Table 2 and Table 3 above Simple Sugar Carbohydrates Recommend: Biosteel Advanced Recovery Formula Avoid: Fruit Juice Soda Candy Chocolate Avoid: Sweets Pastries Ice Cream High Sugar Sauces Ketchup BBQ BUILDING YOUR OWN MEAL PLAN Step 5: Develop my SPECIFIC MEALS. 1. Add in Food specific to Fat Loss and Metabolism such as those foods high in fiber, high in calcium and vitamin D, high in resistant starch, high in protein, spicy (Please Note this is NOT an exhaustive List) 1. Green Tea 15. Black Beans 26. 90% Dark 2. Lentils 16. Oats Chocolate 3. Hot peppers 17. Blueberries (small doses) 4. Salmon 18. Broccoli 27. Oranges 5. Broccoli Rabbe 19. Brown Rice 28. Potatoes 6. Avocado 20. Pears (white, sweet) 7. Brazil Nuts 21. Red Wine 29. Pine Nuts 8. Chia Seeds (SMALL 30. White Beans 9. Wild Salmon amounts ;) 31. Grass Fed 10. Oysters 22. Kidney Beans Cheeses 11. Coconut Oil 23. Almonds 32. Chick Peas 12. Cinnamon 24. Bananas 33. Quinoa 13. Coffee 25. Whole Eggs 34. Spinach 14. Grapefruit 35. Olive Oil BUILDING YOUR OWN MEAL PLAN Step 5: Smart Supplementation Determine WHAT Supplements to use (See Supplement Recommendations Sheet) • Our Recommendations for Fat Loss • • • • • • Biosteel HPSD (pink) Biosteel Whey Isolate Protein Greens+ Multi Omega 3+ Vitamin D3 Lean Plus BCAA Powder BUILDING YOUR OWN MEAL PLAN Step 5: Smart Supplementation Determine HOW to use your supplements. • Our recommendations for how to effectively use your supplements. • Biosteel HPSD (pink) • 1-2 scoops in 500-700mL of Water (with Lean Plus and BCAA) • Biosteel Whey Isolate Protein • 1 (women) to 1.5 (men) scoops in 500-700mL Water immediately post-workout or ANYTIME as part of a SUPERSHAKE recipe which makes a great, protein based snack • Greens+ Multi • Mix into your SUPERSHAKE recipe to add extra vitamins and minerals to help with digestion, fat loss and energy OR simply add 1 scoop of Greens+ Multi with 1 Scoop of Biosteel Whey Isolate Protein in 500-700mL of water for a quick nutritious onthe-go snack! Add some Omega 3+ Vitamin D3 Capsules for a balanced snack. BUILDING YOUR OWN MEAL PLAN Step 5: Smart Supplementation Determine HOW to use your supplements. • Our recommendations for how to effectively use your supplements. • Omega 3+ Vitamin D3 • Take 3-4 capsules per day. 2 capsules prior to training sessions and 1-2 capsules later in the day. • Lean Plus • 2 servings per day. 1 serving with your Biosteel HPSD workout cocktail and 1 serving with breakfast. • BCAA Powder • Add 1 (women) or 2 (men) small scoops to your Biosteel HPSD workout cocktail. KEY TAKE HOME MESSAGES Learning how to eat for your body type and activity level requires both practice and persistence A strategy has been provided above, but the key is to find your own personal comfort level. Nutrition Competence is a continuum, if you cannot make the jump into perfect meal planning in 1 week find what you can achieve. Start by focusing on 1 step at a time and slowly add in more behaviors as you feel comfortable. KEY TAKE HOME MESSAGES If keeping track of your caloric intake is overwhelming, start by following these simple steps: 1. Understand the Nutritional Rules and put them into practice. 2. Maintain your hydration levels. 3. Focus on consuming clean, nutrition, whole foods and making consistently smart choices. 4. Eat Breakfast, Lunch and Dinner + 1 Snack per day. Build your meals with protein, eat veggies with every meal and add in Fat and Protein as the Nutrition Rules suggest. 5. Follow the Precision Nutrition ‘ANYTIME’ and ‘POST-WORKOUT’ Plate guidelines incorporating healthy food choices which are consistent with the Nutrition Rules. 6. Start with a post-workout Whey Isolate Protein and Omega 3+ Vitamin D3 Fish Oil for supplements. 7. Bring in the good, cut out the crap. PROPER NUTRITION IS NOT JUST ABOUT CUTTING OUT THE BAD! YOU HAVE TO NOURISH THE BODY TO GET RESULTS!