Right Folks. Its the 2nd Jan, If uve made a New Years resolution to change the way u look and feel, then good for u, just stick to it. Fitness is a lifestyle issue, not just for special occasions or too fit into a dress size, if thats the case then you will most probably FAIL or give up. You are indeed what u eat, so if ur eating crap u will look crap and u wont see results in the gym. I wrote a cutting diet last year, which I will re-post as food doesnt change, just your attitudes to food that do. The crux of my diet is to consume readily accessible carb / protein foods around your training (fuels your workout) and protein / fat meals at any other times in the day. For those on shift patterns you will need to do the best u can, night shifts in particular play havoc with natural body rhythms and ur metabolism, but rearrange such meals to cater for training times. Ill never stop stressing the need to PREPARE meals the day before, I dont recommend shakes as meal replacements at all, these are for laziness and should only be consumed as a post training shake. Your metabolism with work harder and faster the more small solid meals u provide it. Those that think they can get away with three meals a day and grow are very much mistaken. FOOD is key, nothing more nothing less. I make some recommendations in the diet below for use of supplementation. Womens portion sizes are in brackets. I wish u all the best. Keep Focused, be determined, many will call you sad for meal prepping, these are the ignorant few that havent a clue what it takes, but will choke on their words when u start progressing nicely. Theres a difference between being sad and dedicated, never forget that. Good Luck people. Rene ;-) Here is a nutritional diet, to help you lose body fat. The key is to increase your metabolic rate, and hence burn more calories over a period of time. The foods incorporated MUST be ‘clean’, i.e. not refined with added man-made fats and sugars, but rather foods that are the way nature intended. Another important factor is, ‘Nutrient Timing’, whereby carbohydrates (that affect insulin release) are used around workout times, allowing you to have readily accessible fuel for training and aid recovery but not excess to allow body fat storage. Good fats are your friend, have along with protein sources, but avoid using alongside carbs. Meal Preparation is a MUST, usually the night before. This is a sticking point for many, but unfortunately it is unavoidable. All athletes have to do it, and if you want that body to be proud off then you will have to find the time. No one diet is written in stone, you need to learn to adapt it to your progress, so for example if you feel you have plateaued (no more fat loss) then try dropping your carbs by say 25% or you can keep the diet the same but up your cardio exercise. There are plenty of variables you can change. You will notice that from the diet below, that I DO NOT advocate using a fat burner pill at the initial stages of a new diet, but rather use at later stages to lose the last few pounds. Also DO NOT start incorporating cheat meals until your body fat levels have dropped significantly i.e. use the “CHEAT” as a metabolic ‘kickstart’. The diet will look very basic, but its food the way nature intended it to be, not dressed up with additives and colourings. Here I have chosen the following as a typical training day: 1. Breakfast (Carb/Protein). 2. Mid-Morning meal (Protein/Fat). 3. Lunch (Protein/Fat). 4. Pre-workout shake (Fast Carbs/Whey). 5. Post-workout shake (Fast Carbs/Whey). 6. Post-workout meal (1 hour after shake, Carbs/Protein). 7. Evening meal (Protein/Fat). 8. Bedtime choices (Slow-Release protein source). On a non-training day, obviously the pre- and post-workout shakes (4 & 5) will be omitted. Also the carbs in meal 6 can go as well and be replaced with a protein/fat meal. From personal experience, I find that carrying out cardio AFTER a weights session gave me the best results. I would like all females to do some form of resistance training, as this again will speed up your metabolism over a longer time period, than doing cardio on its own. Girls, please do not think you will turn ‘HUGE’ by lifting weights, you won’t, oestrogen is your dominant hormone thus muscle gain is nowhere as great than as it is in men. Meals will be correlated as following: 1. Breakfast, 2. Protein/Fat meals, 3. Pre-/Post-workout shake, 4. Post-workout meal (carbs/protein) and 5. Bedtime. Just choose a selection from the list below. Meals can be repeated through the day as well. Note the amounts in brackets are female portions. 1. Breakfast Choices: (A) 80g (60g) oatbran add boiling water soak for a few mins add 100g (75g) blueberries and stir in 30g Whey protein. or (B) 2 (1 for females) wholemeal slices of bread with scrambled eggs, 4 (3) whites / 1 yolk. (C) For the vegetarian / vegan, same as (A) but use soya isolate instead of whey. 2. Protein / Fat meals: (A) 150g (100g) Cod with 100g (75g) green beans and 100g (75g) broccoli. Have 30g (20g) walnuts alongside. (B) 150g (100g) salmon with 100g (75g) green beans and 100g (75g) broccoli. Drizzle a tablespoon of olive oil over veg. (C) Stirfry 150g (100g) Chicken / Turkey with 150g stir-fry veg using coconut oil. (D) Omelette (Males 5whites / 3 yolks: Females 3whites / 2 yolks), add in as much veg as required, choose from peppers / mushrooms / red onion. (E) Have once or twice a week only. 180g (120g) lean steak have alongside any steamed veg of your choice. (F) A last resort is, 40g (30g) Protein Blend shake in water, have alongside 30g (20g) walnuts or almonds. Vegetarian/Vegans can have Tofu instead of chicken or turkey, use 200g a serving as protein content per gram is lower in comparison to meats. 3. Pre-/Post-Workout shake: (A) 50g carbs / 30g whey. If you have already bought whey than you can add in powdered carbs directly like, waxy maize or fructose. (B) There are shakes that are pre-made, with a high carb : protein ratio. The most common are Extreme Nutrition Build & Recover, Scitec Nutrition Volumass 35 Professional and USN Recover Xcell. An added bonus with some of these is the addition of creatine, which aids muscle recovery and repair. 4. Post-Workout meal (Carbs/Protein) 1 hour post-exercise: (A) 125g (100g) brown basmati rice / 150g (100g) pan-fried or grilled chicken / mix of red onions and peppers. OR (B) as above but use 200g sweet potato. OR (C) 125g (100g) brown basmati rice / 150g (100g) Cod, drizzle on some lemon. (D) Vegetarians can again use 200g (150g) Tofu as their protein source along with rice or sweet potato. 5. Bedtime Choices (slow release protein) (A) 35-40g (25g-30g) Casein protein mixed in water (I have some samples in shop). OR (B) 250g 0% Fat Greek Yogurt, a scoop of whey can be mixed in to boost protein content and add flavour. OR (C) 250g (150g) Cottage Cheese. OR (D) 250g (150g) Quark (Dairy similar to cottage cheese) with tablespoon of peanut butter and a scoop of whey if desired. (E) Vegetarians may have a 30g soya isolate shake along with some walnuts or almonds (30g) (F) Lean meats may also be consumed before bed along with veg if dairy not desired. Hydration is also extremely important, it helps with fat metabolisation, and is essential to help nutrients both enter the muscle and the waste products leave the muscle. Recommnedations are between 4L-6L litres of water a day. As mentioned before, regular solid meals work best for sustained, consistent fat loss, however if you wish to add in other supplementation, may I recommend the following: 1. BCAA’s are an absolute must to help spare muscle tissue, through a carb controlled diet and also aid muscle repair. If you can, consume, 5g upon waking, 10g through training and another 5g in the evening. Supplementation is an absolute MUST for vegetarians and vegans as the lack of meats and dairy result in deficiencies in certain aminos. 2. L-Glutamine starts to deplete through an intense workout, it is imperative to keep L-Glutamine levels elevated through training as aids muscle repair and boosts will immune system. 5g upon waking 10g through or after training and another 5g in the evening is optimal. 3. Kre-alkalyn Creatine, pH-buffered, that is kinder on the stomach and kidneys, 100% efficient with minimal conversion to ‘useless’ creatinine. Use creatine to help boost strength and recovery while on low carb diet. Stay consistent, focused and above all never loose heart, if you want to lose weight then it WILL happen. Good luck everyone ;-) Rene
Posted on: Fri, 02 Jan 2015 12:09:49 +0000
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