What Is This E-Book?

What is this e-book?

This e-book will give you the information and platform to start training properly, make better lifestyle choices and nutrition changes. All my personal training clients and athletes start off by mastering the fundamentals.

Building a solid foundation and not looking for that quick fix is vital for long term success and longevity in anything.

In this e-book I will cover the following things

Nutrition

• Meal Planners
• Shopping List
• Food Dairy
• Food Pyramid (Decent one)
• Cooking Oil Chart

Assessments.

• Goal Setting Sheet
• Physical Assessment Chart
• Before & After Picture

Training

• Warm Up
• Training Templates
• Training Programs

Life Time Elimination

The following “foods” and substances should permanently be eliminated from your diets. Below is a quick explanation to why we want to eliminate them.

Gluten

Gluten is a protein composite found in foods processed from wheat and grain species. Consuming gluten will cause pro inflammatory responses (cause of heart disease), lowered immune system, leptin sensors that causes hunger and bowel and digestion problems.

Wheat & Grains

Most processed foods such as cereal, bread, pasta, and most other really tasty stuff are made up from wheat or some type of grains.

Some people will argue that we have eaten wheat for the last thousand years and it is fine. However Wheat has changed dramatically over the last 100 years and has a completely different genetic make up to the wheat we consume today.

CLICK HERE to watch a quick video about the effects of wheat.

Fructose

Fructose is a type of sugar. Normal table sugar is 50% fructose and 50% sucrose. High fructose corn syrup or glucose syrup is 55% fructose.

Small amounts of fructose from foods such as fruit are ok. Excessive fructose is very bad for the liver. Your liver exclusively metabolises fructose very similar in the way it metabolises alcohol (a toxic poison)

Fructose ends up circumventing the normal appetite signalling system, so appetite-regulating hormones aren't triggered and you're left feeling unsatisfied.

This is probably at least part of the reason why excess fructose consumption is associated with weight gain.

Fructose consumption is not only linked to weight gain, insulin resistance (type 2 diabetes) but also causes high blood triglycerides that are a risk factor for heart disease.

CLICK HERE for to watch a great videoby Dr Lustig “Sugar the bitter truth”

28 Meal Planner – Fat Loss

Day 1-7 Protein – Fat – Carbohydrate

Day 1-7 will involve the consumption of “good” carbs, fats and proteins. This will give you the chance to eliminate the foods listed above and still give you a big variety of food choices to choose from.

Each morning you will delay breakfast for 2-4 hours.

Breakfast is NOT the most important meal of the day and isn’t needed for energy. The reason we have body fat and glycogen stores is to supply us with energy when we need it such as long periods without consuming food. The problem is we are always eating and never letting out body really breakdown fat cells.

Delaying breakfast keeps insulin low and blood sugar levels low in the day and allows cortisol to do its job and breakdown shit i.e. fat. Growth hormone is at its highest in the morning so you don’t have to worry about muscle loss. If there is any time to skip a meal or delay it its first thing in the morning.

Cereal companies have sold us the theory that we need a “healthy whole grain breakfast to kick start our day” when in fact it does the complete opposite. Before we had fridges and supermarkets we would go out hunt or spend lengthy periods making our first meal of the day (break-fast). We are hormonally equipped to delay our first meal of the day.

Most people find they have more energy by delaying breakfast and feel more alert due to the stable energy supply (No blood sugar crash from you special K).

The “hungry” feeling you MIGHT get is normal and will go away after you adapt to delaying your first meal. Consuming black coffee will stop you feeling hungry instantly and will accelerate the fat breakdown.

If you feel you can’t delay breakfast then consume a meal high in fats and protein with no carbohydrates.

Green vegetables are allowed with every single meal and are unlimited.

Lunch will mainly be low carb / high fat & protein. This will stable blood sugar levels and energy levels. This will also avoid any major blood sugar hikes and will increase your insulin sensitivity for when you then eat high carbohydrate meals. Good insulin sensitivity is important for muscle growth, avoiding diabetes and increasing fat cells.

Dinner depends on whether you have trained that day. If you have trained then you will be carbohydrates. All carbohydrates must be consumed with some type of protein source such as fish, chicken, eggs. Turkey or red meat.

You can delay your post training meal until later but try to consume some type of protein before, during or straight after your training session. If you don’t find time to make meals around training (you train early morning or lunch time) then a whey protein supplement or some BCAA’s would be a good option. These are both fast acting and perfect for around training.

Pre and post training aim to consume between 10-20g of protein.

Example Week 1

Notes: Take protein before, during or after training

Day 8-14 Protein & Fat Only!

This will involve the consumption of protein and fat only!! Week 2 will be exactly the same as week one except you will not consume quick digestible carbohydrates or sugars including fruit. In the evening time you will eat more meat and vegetables instead of carbohydrates. You can add more fat and protein snacks if you wish.

Some Example Foods Allowed In week 2

Example Meal Plan Week 2

Notes:

• Eat extra green vegetables
• Use more olive and coconut oil
• Consume more meat

Day 15-21 Protein & Low Calorie

Week 3 will be the toughest week of the 28 Day cycle. Not only will you have carbohydrates and most fats eliminated from your diet but you will be eating mainly the same foods and feeling hungry. Being hungry is completely normal and part of the fat loss process. The problem with most diets is they encourage long term calorie restriction. Being hungry for long periods will only result in eventually giving up and eating foods that you’re not supposed to. This also results in a fat gain rebound hence the yo yo diet effect and sudden increase in fat again.

Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea.

Some Example Foods Allowed In week 3

Example Meal Plan Week 3

Notes:

• Don’t moan about being hungry and not being able to eat crap. It’s one week get over it and show some resolve.

Day 22-28 Protein – Fat – Carbohydrate / Fasting

Week four will see carbohydrates and fat introduced back in to the diet plan. This will bring leptin levels back up and mentally give you a break from two weeks of not eating carbohydrates and possibly feeling restricted.

The only difference with week 4 and week 1 is you will fast for 20 hours. This can be done once or twice within the 7 days. You will have your last meal around dinner time then not eat again for the next 20 hours.

For example: if you had your last meal at 20:00 on a Monday you wouldn’t eat until 16:00 on the Tuesday. You could then repeat this Thursday, Friday, Saturday or Sunday.

Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein is a good idea.

Some Example Foods Allowed In week 4

Example Meal Plan Week 4

A CHEAT MEAL is any meal you want. This can be one sitting of any food you like or a night of drinking alcohol. Try and avoid cheat meals and alcohol during the first 3 weeks. If you do break the diet plan then get back on track ASAP and learn from your mistake. If you have an event then use your cheat meal in week 4 for that event and don’t have the cheat meal on week 4. Alcohol should be kept to clean spirits such as vodka, whisky, rum, and gin. You can drink them with diet mixes such as diet coke, Pepsi max etc.

At the end of Week 4 return to week one and repeat. Each time you do this cycle try and improve your performance. Limit the mistakes each time and try and stick to it as best as you can. This training cycle is designed around training 2-3 times a week. Resistance training maximises fat loss, fat loss hormones and makes you look better!!!!

Bonus Week – Mega Fasting!

Week Meal Planner – Muscle Gain / Strength

If you want to get bigger and stronger then you will need more food especially carbohydrates and protein. You must accept the fact that you will gain some body fat in the quest to build muscle and strength. There doesn’t mean you can just eat junk all day in the name of bulking but it does mean you can be a little less strict in terms of over eating.

For most mean around 3500-4000 calories a day would be a good number to start with. If you find you’re not gaining muscle and strength add more calories. If you find you’re gaining fat quicker than a bodybuilder in off season cut back on the carbohydrates and gradually reduce your calories.

Protein intake should be x2 – x2.5 body weight kg – g. Example a 70kg guy should aim to eat 140g+ of protein a day.

The rest of your calories can be fats and carbohydrates. Try to either have a protein and carb meal or protein and fat meal rather than all three mixed together.

Pre and Post training should be the main time that you get calories in. Aim to eat most of your calories after training and ensure you take in simple carbs and protein before, during and after training. Once training has finished nail food until you’re stuff then nail some more.

From personal experience gaining weight is a pain in the arse and you soon get sick of food.

Example Weight Gain Week

Feel free to add a weight gainer in to your post training meal. I have also added olive oil and coconut oil in to my shakes to get extra calories. You can also add nut butters and extra protein.