Nutritional Guidelines

The Personal Evolution Nutrition Prescription

The following are the basic nutritional guidelines and recommendations for Personal Evolution. We have put this in as plain language as possible.

Protein should come from mostly lean sources such as some lean red meat, chicken, fish, eggs, some dairy, nuts and vegetable sources.

Carbohydrates should be from whole and natural sources, avoiding all processed and simple carbs that provide zero nutritional benefit. Most carbohydrates should come from vegetables, fruits, legumes and small amounts of rice, pasta and noodles.

Fat needs to be consumed, you are not doing your body any good by eliminating fat, all you succeed in doing is making yourself hungry and craving things like sugar. Fat should be unsaturated and natural such as from nuts, dairy, eggs, avocado, fish and vegetable sources.

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Nutritional Guidelines at a Glance

In as simple language as we can manage, eat garden vegetables, avoid starchy crap like potato and bread, eat only lean meats and limit red meat, eat nuts, seeds, fruits and absolutely no processed, packaged food or sugar. Basically pretend you’re a caveman and that grocery stores don’t exist. When you’re in the supermarket just imagine you are in the bush, there are no boxes or bags in the bush.

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What Not to Eat

Avoid sugar and other processed carbohydrate foods. They are the primary cause of nutritional problems. Also avoid anything containing processed fats. Don’t eat anything that has a long shelf life. Limit your consumption of dairy but drink whole milk rather than lite when you do have it. Limit red meat to once or twice per week. If a certain food provides no vitamins and minerals but has a high energy content, avoid it.

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Caloric Restriction

There seems to be this idea among bodybuilders and other fitness gurus that you MUST eat five or six meals a day to keep you metabolism running fast. This leads to many people eating non-stop all day thinking they will be lean and healthy. We recommend eating frequently but not in the form of whole meals. Graze and snack on healthy foods like nuts, fruits, seeds, crackers etc.

Caloric restriction has been linked in many studies to increased longevity. Caloric restriction does not mean starvation. For the benefits of restricted calories to be realised there needs to be adequate nutrition in the form of vitamins and minerals. Do a little internet research on caloric restriction for more information.

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Muscle Gain and Fat Loss

Muscle head tend to believe they need massive quantities of food to gain muscle mass. This is wrong! The body can only metabolise and use a finite amount of protein for the building of muscle. Fat loss on the other hand has fallen into the deep, dark and scary world of the media. So here it is…

Muscle can be gained by eating a balanced diet as recommended above without excessive eating. Former Mr. Olympia Ronnie Coleman reduced his food intake and still gained the same amount of muscle as he usually did each year.

One primary muscle gain tool I have used with many people is under-eating alternated with over-eating. Simply eat light one day and heavy the next. On the heavy days you still don’t need to overdo it. This creates a famine response on under-eating days and a compensatory gain on the over-eating days.

Fat loss does not mean zero fat and excessive supplements. Fat loss can be obtained by a similar approach to muscle gain. Just follow the nutritional guidelines we have specified, this was designed around remaining lean.

Follow these nutritional guidelines and you can’t go wrong. Oh, and train like you mean it.

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