Transcript Shred Advance/Elite Nutrition Presentation 2

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!