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Nutritional Guidelines

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.

THE RULES

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.

The 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 uptake.

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.

There 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….

Proteins: 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.

Carbohydrates: 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 eliminate them.

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.

Fruit: 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 for example.

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

The 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.

MEAL ONE

Tin of baked beans and four boiled eggs

MEAL TWO

Large chicken thigh (pre-cook for ease)

Handful of almonds

Pre-prepared vegetables

MEAL THREE

Essentially just combine a protein with some vegies, some carbs and plenty of good fat.

For example….

Steak and mixed vegies.

OR

Grilled salmon with sweet potato mash (small serve), green beans and red wine sauce.

OR

Spaghetti Bolognese with a bare minimum of pasta (I mean very very small serve) and plenty of vegies such as zuchinni, mushrooms, capsicum and onion.

OR

Thai green curry with an absolute bare minimum of brown rice.

You 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.

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YOUR COACH – Chris Lyons

Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for speed and power specific to fast-moving sports such as rugby league, rugby union, soccer, Aussie rules football etc. Since 2002 Chris has conducted close to 15,000 hours of training and coaching directly with athletes and members of the general population. From this experience comes Sprint Ninja, based on tried and tested training methods combined with up to date research. Chris continues to challenge himself not only as a coach, but also as an athlete, competing in sprinting events, strongman and Olympic-style weightlifting.

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