The following are the basic nutritional guidelines and recommendations
for Unleashed Training. It is written in plain language and is easy for
you to understand. Take the time to master the nutritional guidelines,
they are just as important as the training itself.
KNOW YOUR MACRO-NUTRIENTS
Macro Requirements for Fat Loss
Carbohydrates = 1.5 grams per kilo of your goal body weight (not your current body weight).
Fat = 1 gram per kilo of your goal body weight. Keep fat intake to the fat types recommended in the plan.
Protein = 2 grams per kilo of your goal body weight.
Macro Requirements for Muscle Gain
Carbohydrates = 2 grams per kilo of your goal body weight.
Fat = 1 gram per kilo of your goal body weight.
Protein = 2.5 - 3 grams per kilo of your goal body weight.
RULE # 1:
Avoid processed grain products and sugar. Eliminate bread, white rice,
pastries, cakes, biscuits and any product made from processed wheat,
corn, rye, rice etc. Further to that, eliminate ALL sugar, I mean all of
it. That means flavoured yoghurt and most processed foods and
condiments. Check the nutritional panel for sugars and avoid them. This
is not just sucrose from your table sugar, this equals fructose (from
sweet fruits), lactose (from milk), glucose and every other type of
sugar you can think of. Also keep in mind that artificial sweeteners,
although low calorie, can have a similar effect on insulin levels as
sugars do. This translates to fat storage. So cut those out too.
only grain products that are allowed are those with a low glycemic
index and those that are closest to their natural state. Even then, all
foods originating from grains should be eaten in exceptionally small
portions and should account for less than 20% of your carbohydrate
intake. Also within 30 minutes either side of a resistance training
session there is an exception to the sugar rule. 20 grams of sugar is
permitted to accompany consumption of a creatine supplement to enhance
No longer does toast and/or cereal feature in the
breakfast line-up. Fruit consumption should be kept to an absolute
minimum, with micro-nutrients coming from all the other goodies featured
in the programme.
RULE # 2: Be repetitive. This
is why keeping a food diary is part of preparation. You will be able to
see that your diet currently does not have as much variety as you might
think. This plan works best when you eat the same stuff over and over
again. You don’t need 30 different dinner options, you need two or three
and that’s it. Feel free to change your options every 4-6 weeks.
are close to 50, 000 different food items in the average supermarket,
and only a very small portion of these won’t make you fat. Keep this in
mind and choose wisely. I recommend whole foods and a few herbs and
condiments. Don’t get too fancy. If you have the mind of a master chef
and you can add a lot of variety while adhering to ALL rules and
principles, then go for it, otherwise keep it simple.
The following is a basic run-down of the foods you should choose from….
Eggs, chicken breast or thigh, seafood (most of it from fish), beef
(preferably grass fed), lamb, pork (limit pork consumption, don’t eat
too much of it) and game meats like kangaroo. With regard to game meats,
I suggest making this your main source of red meat if you can cook it
in a way that you enjoy.
Fats: Olive oil, macadamia oil, canola oil, flaxseed oil, dairy butter (in small amounts), avocado and nuts.
Legumes (such as lentils and beans), starchy vegetables such as
carrots, parsnip and sweet potato. Avoid white potato and don’t consume
large quantities of starchy vegetables. You may also consume a very
small amount of whole oats (not fast cooking oats), brown rice and
pasta, but no bread. Keep these last few things limited and feel free to
Vegetables: Spinach, cruciferous vegies
such as broccoli and cauliflower, green beans, peas, Asian leafy greens
and fermented vegetables like sauerkraut and kimchee. Massive bags of
frozen mixed vegies can satisfy most of your vegetable needs for ease.
On top of that you may need a few fresh vegetables, for example any of
the leafy stuff and the types that go in salads.
Limit fruit to only one piece per day. Keep in mind that skipping fruit
for the most part is recommended. Fruit contains fructose, and fructose =
bad, for various reasons, including its effect on the liver and fat
storage. For fruit choices stick to apples, berries, grapes, cherries,
kiwifruit and melon. Remember, fruit is not entirely necessary, all your
micronutrient needs are already met in other areas of your diet.
RULE # 3: Avoid liquid calories. This means skipping
fruit juice altogether. No Gatorade (unless severely dehydrated), no
fizzy drink, no milky coffee, no milk, nothing. Avoid going to boost
juice and steer clear of everything but water for the most part. An
alcoholic beverage or two is fine, but ensure you cater to it, allow for
it and keep it limited.
RULE # 4: Binge like a
boss. Pick one day per week where anything goes. Not just one meal, but
an entire day, preferably the same day each week. If you want a 2kg
block of chocolate after eating five big macs then go nuts, have it. But
don’t let this carry over into any other day. Keep it under control.
It’s called controlled over-eating and is only allowed on this one day.
As mentioned earlier, you would be surprised by how tame your binge day
is after eating cleanly every other day. You will find it hard to
consume large amounts of junk food.
RULE # 5:
Drink plenty of water. For your daily requirement multiply your
bodyweight in kg by 0.0333. For a person weighing 75kg:
75x0.0333=2.5liters/day. Drink at least 500ml the first thing upon
rising and preferably chilled (due to the metabolic effect). This is the
bare minimum, when exercising increase the amount as necessary. Every
30 minutes of intense training requires an additional 300-500ml of
water. Further, if you are sweating excessively on a given day it is an
absolute MUST to keep your electrolytes under control. During these
circumstances you may permit yourself Gatorade or similar hydration
formulas, but don’t make it a regular habit.
RULE # 6:
Slow down. Practice eating more slowly, I mean much more slowly than
the average person eats. Eating fast, no matter what it is, promotes
excessive insulin release. That means that you essentially increase the
glycemic index of your meal, even when it is a clean meal. if you have
to then even regulate your chewing, as in chewing each mouthful 20 times
RULE # 7: Eat less frequently. Yes,
you have been conditioned to eat six small meals per day or you will go
into starvation mode and store more fat. This is dead wrong. By going
longer periods without food you will increase insulin sensitivity and
create a whole host of other metabolic and hormonal goodness. If you
can, fit all your food into just two meals per day. However this is
difficult, so if you can't do this then add another meal and stick to
three meals per day. In addition to this, always train in a fasted
state, as in perform all training sessions before eating, preferably
after you have gone at least five hours without eating.
SAMPLE MEAL PLAN
following is a sample meal plan for one day that you can either use as
is or simply adapt it to your own tastes. The foods are easy to replace.
For instance a steak is a protein based food, so can easily be replaced
by a piece of salmon. Use common sense and replace foods with their
same type. A chicken breast can’t be replaced with a bowl of noodles, it
needs to be another protein. Keep those macro-nutrients in mind.
This is based on a three meals per day model. Feel free to adapt it to two, just adjust the portion sizes accordingly.
Tin of baked beans and four boiled eggs
Large chicken thigh (pre-cook for ease)
Handful of almonds
Essentially just combine a protein with some vegies, some carbs and plenty of good fat.
Steak and mixed vegies.
Grilled salmon with sweet potato mash (small serve), green beans and red wine sauce.
Bolognese with a bare minimum of pasta (I mean very very small serve)
and plenty of vegies such as zuchinni, mushrooms, capsicum and onion.
Thai green curry with an absolute bare minimum of brown rice.
get the idea. Very simple nutritional guidelines that can be adapted to
suit your tastes. As you can see from the example provided, this is
incredibly simple to follow if it is planned and you stick to it. It
works, just do it.
Nutritional guidelines are just that, a guide.
There will be some variation based on personal needs such as medical
conditions. These nutritional guidelines are there as a template,
something to follow for the vast majority of the population. The same
nutritional guidelines may be adapted slightly to suit personal needs.