mastering your diet
Mastering the basics
This section gives you a little bit of background in nutrition, so that you understand the best way to diet.
There are two parts of your body that control your nutrition; muscle and body fat. Muscle is stored protein and body fat is stored energy, normally gained from carbs and fats. If you cut back equally on your macronutrients, such as protein, carbs and fats, you will burn off muscle and body fat. Therefore if you want to gain muscle, you need to eat more protein than carbs and fats. This way your body will burn off body fat for its shortfall in energy foods. In other words, less energy in (burn body fat) more energy out (training).
A Kcalorie is a measurement of energy within a nutrient.
Below is a breakdown of energy that you will get from various types of nutrients in Kcalories (Kcals).
•1 gram protein = 4 Kcals
•1 gram carbs = 4 Kcals
•1 gram fat = 9 Kcals
•1 gram of alcohol = 7 Kcals although we would term these as “empty” Kcals because they have no nutritional value.
To lose weight you should avoid consuming high Kcals from low nutritional products, such as alcohol, sugars, processed foods and high fat foods.
Some examples of these high Kcal/low nutrition meals are:
•A KFC meal =1500 Kcalories.
•A McDonalds meal = 1500 Kcalories
•A large Pizza = up to 3000 Kcalories
However you must be careful in cutting down your Kcal intake, as this will not help you lose weight over a prolonged period. Most people lose weight very quickly at the beginning of a kcal-restricted diet, but make the mistake of training too hard without an adequate kcal intake. This leads to your body slowing down its metabolism as a way to stop rapid weight loss (see mastering metabolism for more info).
There are some very severe fat burners on the market that counteract this, but these can have detrimental effects. These stimulants are designed for people who have malfunctioning thyroid glands. If you take a thyroid drug with a healthy thyroid gland, it will slow down your own natural thyroid production. This causes your metabolism to slow down, which leaves you at risk of putting more fat on.
Therefore the key to a healthy diet is to eat low Kcal high nutrition meals, which help you lose body fat but also give adequate nutrients for the recovery from the trauma of training.
Some examples of low Kcal/high nutrition meals/food/supplements are:
•A chicken breast, baked potato and veg is about 450Kcals
•A Salmon steak, pasta and veg is about 550 Kcals
•A grilled piece of white cod, rice and veg is about 400Kcals
•2 boiled or scrambled eggs on 2 pieces of brown toast is 300kcals
•A very big portion (250g) of green veg is only 60Kcals
•I piece of fruit 60Kcal
•A Pro MR (42g of protein) is 270Kcals
•A Pro Recover is 300Kcals
We suggest 1 gram of very clean protein (boiled or grilled fish, chicken, turkey) or egg whites or Pro MR or Pro MS (for women), per pound of body weight (2.2 per kilo) This way your body has no reason to cannibalise muscle for its shortfall in protein that you eat.
Your metabolism or metabolic rate is the time is takes to burn off the Kcals you consume.
Your metabolism can fluctuate depending on age, sex, time of day, activity and food intake. You can do nothing about your age and sex but you are in control of your activity (training) and nutritional intake, especially late at night when your metabolism is slowing down.
Micronutrients are the vitamins and minerals that are responsible for all metabolic reactions in the human body. You can get these micronutrients from eating your 5 fruit and veg a day or through vitamin and mineral formulas, such as Pro Vital which is an advanced multivitamin & mineral formula complete with antioxidants.
Water is the solvent that all metabolic reactions take place in, in other words, if you are deficient in water, your metabolism will slow down. We suggest that as you train hard, you drink at least 4 litres of water per day. Water will not affect your body composition, however it can make you heavier on the scales if have not excreted your intake. That’s why we would suggest that the correct time to weigh yourself is first thing in the morning, after you have been to the toilet, on an empty stomach, this reflects your true body mass.
Kcals are the fuel for your metabolism. The Food Standards Agency and other regulatory bodies advise us to have 2000 Kcals a day for women and 2500 Kcals a day for men. However your energy requirement should not be measured in a 24-hour cycle, but by the amount of Kcals needed PER meal. To keep your metabolism active at full speed, we suggest you should eat or drink roughly every 3 hours. If you regularly eat 5 small meals a day, your metabolism gets comfortable and speeds up.
Your diet mastered.
To get the best results quickly we suggest you do the following
•Follow a lean high protein diet
•Get enough nutrients to sustain your workout
•Avoid high Kcal low nutritional foods
•Consume plenty of micronutrients
•Eat 5 small meals a day