What to eat and when to eat it
In this video you will learn about how this course will work and how to follow it to maximise your results from this course
Food And Macronutrient Composition
Most people can simply eliminate nutrient deficiencies and get food portions and quality right, and stop there.
Small adjustments in those two areas – and nothing more – will make a huge difference in how 90% of folks look and feel. Simple. Easy.
However, for those who want to go further let’s talk about food composition. We have a really simple shortcut for helping people “eat right for their body type”.
We begin by classifying clients into one of three general categories (or somatotypes):
• I types (ectomorphs),
• V types (mesomorphs), and
• O types (endomorphs).
Here’s a female example of each body type:
Fine Tune The Details
So far we’ve covered the following steps:
• Remove red flags and nutrient deficiencies.
• Control your calorie intake without counting calories.
• Adjust your food composition based on your body type.
What’s left? In the grand scheme of things, everything else – meal frequency, calorie/carb cycling, workout nutrition – is just a minor tweak. A very minor tweak. But let’s address them anyway.
For years dietitians and nutritionists thought that the best approach to splitting up your daily food intake was to eat small meals frequently throughout the day.
From early research we assumed that this would speed up the metabolism, help control the hormones insulin and cortisol, and help better manage the appetite. However, a recent review in the Journal of the International Society of Sports Nutrition suggests otherwise.
What this means is that as long as we eat the right foods in the right amounts, meal frequency is a matter of personal preference.
You can eat lots of small meals each day (i.e. every few hours). Or you can eat a few big meals each day (i.e. with bigger time gaps between them).
Now, my advice is: Listen to your own body and apply the “how’s that workin’ for ya?” test.
If you’re covering all your other bases and your current meal frequency isn’t “workin’ for ya”, try switching it up. Experiment with fewer meals if you eat more frequently. And more meals if you eat less frequently.
Because either approach is valid, you’re free to find the approach that works best for you.
Calorie And Carb Cycling
Whether your goal is to lose weight, build muscle, see your abs, or get back in shape, carb and calorie cycling can make a real difference.
(I know I’m going to sound like a broken record here, but it’s worth repeating. Please make sure deficiencies are eliminated, calories are controlled, and macronutrients are aligned appropriately – and that you’re doing all of this consistently before considering any of these fine-tuning strategies.)
While it may have a fancy name, carb cycling is simply eating more carbohydrates on some days – usually on high volume or high intensity days – and eating fewer carbohydrates on other days – usually low volume, low intensity, or off days.
We focus on carbohydrates (and not protein or fats) because carbs seem to influence body composition, how you look, and how you feel the most.
By changing carbohydrate and therefore calorie intake on particular days, we can keep fat loss going and metabolic rate humming along, without the ill effects of stringent calorie or carb restriction.
The carb and calorie cycling approach is pretty simple, and based on your activity.
• On the days you’re not lifting weights – or days you’re just doing low intensity or short duration exercise – eat a baseline diet of mostly protein, vegetables and healthy fats with minimal carbs.
• On the days you are lifting weights – or you’re doing longer duration high intensity exercise – add starchy carbs to your baseline diet.
And that’s pretty much it. No need to measure grams or count calories. Just follow a baseline diet on lower carb days. And add carbs on higher carb days.
Just remember this: Removing deficiencies, controlling calorie intake, and beginning eating for your body type – and doing this all consistently – must come first. If you haven’t done those first, this strategy usually backfires.
What should you have before, during, and after your workout?
That’s a valid question. But it really doesn’t matter for anyone but an elite athlete training specifically for maximal muscle adaptation, and/or training with high volume and intensity (potentially multiple times every day).
If that’s you, then yes, eating an appropriate meal about 2 hours before training or competition may be important.
Also, using a branched-chain amino acid drink (which is lower in carbs and calories), or a protein plus carbohydrate drink (which is higher in carbs and calories), during and/or after training can make a real difference in terms of adaptation and recovery.
However, if you’re exercising for general health and fitness – or simply to look and feel better – you should only consider this question once you’ve:
• eliminated deficiencies;
• gotten your total food intake in check; and
• started eating right for your body type.
And — might I gently remind you — done all the above consistently. Yes, every day. Over and over and over.
Then if you’re still looking for a little boost, my best recommendation is to continue to eat normally around your workout. And use a simple branched chain amino acid (BCAA) supplement. 5-15 grams mixed in 1 liter of water and sipped during an exercise session should do the trick.
If you feel like your nutrition’s off track – but aren’t sure what to do about it – hopefully this article has given you something new to consider and try.
First, remove red flags and nutrient deficiencies;
Control your calorie intake without counting calories;
Consider your body type and activity level;
Observe your progress carefully. Adjust your intake as needed;
Do all of this consistently and long-term first, before adding any new strategies.
Remember, whether you’re a beginner and trying to get started in the right direction, or you’re experienced but still spinning your wheels, these steps – when applied in sequence – can make all the difference.
Below is your Fat Loss Nutrition Guide download. It outlines quick and easy fat loss recipes for you to follow.
To progress to the next lesson click on the thumbnails that best matches your body shape