Nutrition - F2lOnline

Nutrition

The Importance Of Nutrition

Is losing fat a puzzle? The simple answer is NO!!! All you need to do is create a calorie deficit of approximately 500 cals a day! over 7 days to lose 2 to 2.5 pounds of fat a week. This can be done through training, diet or a combination.

So to lose fat and build muscle what is the is the most important part? Training? Diet? Supplements? Well the answer is a combination But crucially its having the right guidance! and an understanding of what suits your lifestyle! But most importantly it is about having a progressive program.

Whether you are a beginner, intermediate or an advanced athlete in terms of your training, the videos and supporting information about nutrition, training, supplements and psychology will help you get the fastest, sustainable results around.

Where are you now?

Does eating healthy and training automatically equal fat loss and an increase in muscle?

So the first place people start is with a friend or google … alongside some form of bodybuilding website and a free gym program, or a personal trainer at a cost per hour… Some PT’s are great and some are not, or finally you have the confidence to venture into the gym and end up talking to someone there and become training partners!!!

After slow or no progress you quit or look to instagram or facebook and buy a training and nutrition plan which is great but the ongoing SUPPORT is missing and that is why this works! Questions answered and plateau busting support is given constantly. Training and diet need to change as you do!

So why does every single diet work for somebody else apart from you? 

All diets that have a calorie deficit will work to an extent for fat loss… and generally what you find is someone has found a diet that fits their lifestyle, body type and complaints their training! Will that work for you? possibly in the short term but we need sustainable development so you can hit your ever changing goals. This means an adaptive diet, program and supplement support that develops as you do incorporating all lifestyle factors.

Losing Fat

When we are consuming fewer calories (energy) than we are burning, we will lose fat regardless of the type of food we are eating simple as that. Although this is the case, we do suggest limiting sugar intake for health and performance reasons – avoid multiple sugary snacks and generally opt for wholemeal/low sugar options.

Sugary options are generally high calorie and low volume, these generally don’t make you feel full which means you are more likely to snack on other foods, increasing your calorie intake. These extra calories then lead to weight gain, not the sugar or carbs directly.

CREATING A CALORIE DEFICIT

So why can’t you lose fat? sugar, hormones, insulin etc are the reason you can’t lose fat? they all have an influence but it is as simple as having more calories (excess energy) than needed causes weight gain, having less calories than your body is burning (energy deficit) will cause weight loss.

The simplest, healthy way for focusing on fat loss is to maintain an overall calorie deficit each day to equal an overall calorie deficit over the week, which will allow you to have a full day of whatever you want guilt free and still get results.

Lets work out where your nutritional starting point is

BEGINNER

You have never

  • Followed a diet
  • Counted calories
  • Have little understanding of nutrition.
  • You don’t have time weigh out ingredients
  • Have little interest in cooking.

INTERMEDIATE

  • You have experience following a diet for longer than a month
  • You have experience of counting calories
  • Need some clear direction on what to eat
  • You have time to prepare meals
  • Don’t mind weighing food

ADVANCED

  • You have had experience following a detailed diet for over 2 months
  • Experienced in nutrition tracking
  • You are willing to learn macronutrients
  • You are willing to weigh and measure ingredients
  • You are willing to create meals to your own requirements.

So now you have picked the correct nutrition level read the relevant supporting information.

BEGINNER NUTRITION

Here we build a well-balanced diet simply with basic straight forward information. This will help focus on basic weight and fat loss as well as performance when training

How many meals should I have?

  • 5 Feeds

Example: Breakfast * Snack * Lunch * Snack * Evening Meal

The Essentials! 

  • Drink 3 litres of water a day
  • Try eat every 2 to 3 hours (It doesn’t have to be strict)but do your best to make sure the meals are roughly spaced out throughout the day and don’t let yourself get hungry.
  • Have a multivitamin

IF YOUR A SHIFT WORKER OR HAVE IRREGULAR WORKING PATTERS CONTACT A COACH

Your ingredients

PROTEIN – Meat 

Chicken, turkey, white fish, dark fish, beef, lamb, eggs, pork, quorn.

Portion Size  – Roughly size of your fist

When – Main meals (include in both your lunch and evening meal)

FAT – Oils

Olive oil, coconut oil

1 to 2 Tablespoons

When – Main meals

CARBOHYDRATES – Grains

Rice (Microwave and flavoured are fine), Cous Cous (Microwave and flavoured are fine), pasta, lentils, quinoa, white potato, sweet potato,

Portion Size – Roughly half a mug uncooked or with potato roughly the size of your fist

When – Main meals

VEGETABLES AND SALAD

All

Portion Size -as much as you like (always fill up on the veggies!)

When – Main meals

FRUIT

1 small piece (apple, banana etc)

1 mug of cubes larger Fruit (watermelon, pineapple etc)

1 handfull (grapes, berries ect)

When – Snacks

OTHER

Natural or Greek Yoghurt (2 tablespoons for a snack or 4 for breakfast)

Hummus (2 tablespoons with veggie sticks for a snack)

Breakfast Options 

Porridge Oats ( half a cup cooked with a handful combined of berries and nuts)

Omelette (up to 4 eggs with mushrooms, onions etc. cooked in 1 tablespoon of coconut oil or olive oil)

Natural or geek yoghurt (4 tablespoons with a handful of berries and nuts combined)

Fill out the diet planning sheet and try stick to it. if you miss something try work out why and plan for it next time. If you are struggling with planning or solving problems contact the coach!

BEGINNER NUTRITION Q and A

DO I NEED TO ADD MORE FOOD WHEN I EXERCISE?

NO

CAN I STILL HAVE TEA AND COFFEE?

Yes – Green Tea is ideal but all teas and coffees are fine just no additional sugar or sweeteners, you can add milk or milk alternative to your tea or coffee if you wish.

CAN I HAVE FIZZY DRINKS?

Fizzy drinks usually are more than likely to be high in calories so not ideal. The low sugar or 0 calorie soft drinks contain artificial sweeteners which have links to serious health conditions, so again it is better  you avoid until your cheat 24 hours.

CAN I EAT MEALS OUT OR HAVE A TAKEAWAY?

Yes just try limit it to you cheat 24 hours

CAN I HAVE A CHEAT MEAL OR DAY?

Yes 24 hours to eat and drink whatever you want

*ANY FURTHER QUESTIONS CONTACT A COACH*

INTERMEDIATE NUTRITION

How many meals should I have?

  • 3 to 5 feeds a day

Example 1: Breakfast*Lunch*Evening meal

Example 2: Breakfast*Snack*Lunch*Evening meal

Example 3: Breakfast*Snack*Lunch*Snack*Evening meal

The Essentials! 

The intermediate nutrition is the first step to being in total control of your diet. No longer do you have to think of good and bad food, the only thing you need to think about are the number of calories in food. This way of dieting doesn’t have the same rigid structure of the beginner nutrition so if you struggle with self discipline the intermediate nutrition could take some getting used too.

The intermediate diet does involve so learning.

  • Firstly you will need a smart phone
  • Then you will need MyFitnessPal (at this stage the free version will be fine)
  • You will need to workout your calorie intake – using the intermediate calorie table on the intermediate diet quick sheet in the ‘Choose your diet section’ 
  • You will need to learn how to manipulate calories when you plateau
  • Where possible pre plan food.
  • On non training days decrease calories by 300 cals
  • You can manipulate the calories, ie go over or under on some meals just never exceed the overall amount per day
  • If you have an occasion you can save calories from each day and add them to the calories for the occasion day. So if your daily intake is 2500 calories and you save a 100 calories for the 6 days in the build up to the occasion, on the occasion day you could have 3100 calories 
  • Remember to track your drinks as well
  • Remember to track your supplements
  • You can divide the calories up however you want per feed
  • Try include protein and vegetables with main meals
  • Try have a high carb high protein meal or shake as soon after training as possible

INTERMEDIATE NUTRITION Q and A

CAN YOU REDUCE CALORIES ON REST DAYS?

Reducing them by 300 calories, cutting out a daily snack or reducing the serving size of carbohydrates at one of your meals is an easy solution

WHAT IF I MISS A MEAL?

You can add the missed calories to another meal and or a snack

WHAT IF YOU ARE FOLLOWING A DIET ALREADY?

Contact a coach

WHAT IF I PLATEAU 

CAN I EAT MEALS OUT OR HAVE A TAKEAWAY?

Yes – but the calories are difficult to factor in accurately

*ANY FURTHER QUESTIONS CONTACT A COACH*

ADVANCED NUTRITION

How many meals should I have?

  • As many as you need to hit your calorie goal with the macronutrient split

Example: Breakfast*Snack*Snack*Pre training feed*Post training feed*Snack

The Essentials! 

The feeds can be distributed throughout the day how you want but try have a protein and carb feed 2 hours before training and as soon as possible after (roughly 40% to 50% of your daily intake)

Advanced nutrition is not only about counting calories but planning a calorie intake based on the different jobs macronutrients (Protein, Carbs and Fats) do. This diet is only really suitable for people have time to weigh food and create their own meals. It is by no means easy but if you are willing to learn this level of dieting it will give you the best results long term.

The 3 Macro nutrients explained

PROTEIN

Pretty much anybody who has been to a gym will be aware that protein is essential for muscle growth. However it also plays a part in normal cell and immune function.

FATS

Fats are essential for helping absorption and transportation of vitamins and minerals, formation of hormones, maintaining healthy skin and nerve function!

Types of fat

Mono-unsaturated

Poly-unsaturated

Saturated

Hydrogenated or trans-fats:

Try avoid as they have been proven to have a negative impact on health!

CARBS

Are the body’s main energy source, readily digested and converted into glucose which the body uses as energy. The energy they provide us with is needed for the central nervous system, muscles, kidneys, brain and digestive system to function properly and to achieve our maximum performance in sport or in the gym.

You have 2 types of carbs:

Complex: starchy carbs like potatoes which take longer to digest and are low on the glycemic index. so they release energy more slowly.

Simple: such as sport drinks, sweets etc. Quickly digested and a fast acting sauce of energy. However they are no more benefits bar the quick hit of energy.

WHAT BODY TYPE ARE YOU?

ENDOMORPH MESOMORPH ECTOMORPH

ENDOMORPH

  • Usually shorter
  • Gain weight easily
  • Wider hips and shoulders
  • Allover body fat

MESOMORPH

  • Can be any height
  • Build muscle easily
  • Narrow hips, wider shoulders
  • Carries little fat but mainly on abs

ECTOMORPH

  • Usually taller
  • Struggles gaining weight
  • Narrower hips and shoulders
  • Carries little fat

WORK OUT YOUR CALORIES – using the advanced calorie table on the advanced diet quick sheet in the ‘Choose your diet section’ based on your weight and body type.

HOW TO SPLIT YOUR MACROS

By eating the right amount of protein, carbs and fats we can optimise the effectiveness of your diet and training.

Eating the right amount of protein will mean more muscle protein synthesis, eating the right amount of fats and carbs will mean better performance in the gym, which intern will shorten the time taken to get the body you want.

The amount (in grams) of each macronutrient you should have is dictated by your overall calorie intake. Enter your daily calorie target into MFP and then set the percentage split of these as we have advised on the below. Choose the carb and fat split you prefer as this means you are more likely to stick to the diet, and therefore more likely to succeed.

*THERE IS NO PERFECT MACRO SPLIT, WE SUGGEST OPTING FOR 40% PROTEIN, 30% FAT, 30% CARB. YOU CAN ADJUST YOUR FATS & CARBS % SPLIT TO SUIT YOUR OWN PREFERENCES, AS LONG AS THEY DON’T EXCEED A COMBINED VALUE OF 60% IN TOTAL.*

*IF IT EVER COMES DOWN TO HITTING EXACT MEAL SPLITS OR NOT EXCEEDING YOUR CALORIES FOR THAT DAY NOT EXCEEDING YOUR CALORIE INTAKE Is THE MOST IMPORTANT FACTOR.*

*ALLOW YOUR SELF 5 TO 10% EITHER SIDE OF YOUR OVERALL PRESCRIBED DAYLY MACROS. FOR EXAMPLE IF YOUR CARB INTAKE SHOULD BE 25% AND IT IS 29% DON’T WORRY ABOUT IT. (DO NOT EXCEED YOUR OVERALL DAILY CALORE INTAKE AT ANY COST)*

REMAINING MACRO SPLIT 

Divide your remaining calories (after pre and post training feeds)  from carbs and fat as you like between meals and snacks but try spread out the protein evenly throughout the day

AIM EAT 2 TO 3 HOURS

This will ensure the best performance and recovery when training – Unless training fasted If so eat as soon as you can after training as you can.

MACROS ARE GREAT ON PAPER BUT ARE NOT AN EXACT SCIENCE

Hitting macros exactly in My Fitness Pal does not guarantee they are correct. Be patient and adapt as you learn how your body responds. Weigh every week and measure and take pictures every 6 weeks.

BE FLEXIBLE WITH YOUR MEAL TIMINGS

Try plan your meal timings but be flexible as life doesn’t always go to plan, this will save you a lot of stress with work and social situations. But if everything goes wrong and you end up missing a meal, simply add the macros from the missed meal to your other remaining meals.

ADVANCED NUTRITION Q and A

CAN I MAKE TRACKING MACROS SIMPLE?

No defiantly not in the early stages as you have to learn the app as well as work out how and where to get your macronutrients from. But practice is key so be proactive not reactive! pre plan the meals don’t rely on making last minute choices. Over time you will be able to work out roughly what you can have by eye.

HOW DO I HIT MACROS EXACTLY AT EACH MEAL?

You have 3 options here:

  • Find a recipe or adjust one so that it fits the meal macros
  • Eat a meal that falls short on a few of the macronutrients and top them up using other protein/fat/carb sources,
  • Get close to your macros and don’t worry if you are a few grams out on each.

Try keep within 5 to 10% of the macros for the day

HOW DO I ADAPT TO THE MACROS FROM A LOWER CALORIE DIET?

Contact a coach

I’VE HIT MY MACROS BUT MY CALORIES AREN’T CORRECT?

Contact a coach

DO YOU NEED TO COUNT MACROS AND CALORIES FOREVER?

No… you learn how to roughly track food by eye once you are experienced.

SHOULD I WEIGH FOOD BEFORE OR AFTER COOKING?

Always weigh food before cooking.

PROTEIN MACROS AS A VEGETARIAN OR VEGAN?

Contact a coach

ACCELLORTED DIETING

IN THIS GUIDE, WE SUGGEST ALLOWING YOURSELF AT LEAST 12 WEEKS TO GET IN SHAPE, BUT WE KNOW THIS CAN’T ALWAYS BE THE CASE.

If you have got less than 12 weeks it is still possible to get in great shape, but you will have to be more aggressive with your calorie deficit. We also have to be carful going straight back up to a normal calorie intake from an aggressive deficit as this can also lead to quickly gaining ‘unwanted rebound weight’ which is obviously something we want to avoid, so here are some tips if you need to lose fat quickly. 

DECIDE ON YOUR TIMEFRAME FOR GETTING IN SHAPE, IS IT LESS THAN 6 WEEKS, OR BETWEEN 6-12 WEEKS?

*LESS THAN 6 WEEKS*

BEGINNER

FOR ACCELERATED RESULTS: Cut both snacks from your day

RE INTRODUCE: Introduce one snack  a day for the first 3 weeks. Then from week 3 bring in the second snack.

INTERMEDIATE

FOR ACCELERATED RESULTS: Subtract 300kcal from your total daily calorie intake

RE INTRODUCE: Add 100kcal to your total daily calorie intake every fortnight for 6 weeks

ADVANCED

FOR ACCELERATED RESULTS: Subtract 300 calories from your total daily calorie intake and increase your protein to 50% of your daily calorie intake, split the remaining 60% between fats 30% and carbs 20%

RE INTRODUCE: Add 100 calories to your total daily calorie intake every fortnight for 3 weeks, decrease protein to 40% of your total daily calories and split the remaining 60% as appropriate between fats and carbs 

HIT A PLATEAU?

*PROGRESS WILL NATURALLY SLOW DOWN – THIS DOES NOT MEAN THAT YOU HAVE REACHED A PLATEAU. A PLATEAU IS WHEN YOU HAVE MADE NO VISIBLE OR MEASURABLE PROGRESS IN OVER 2 WEEKS. IF YOU CANNOT OBJECTIVELY SEE OR MEASURE ANY PROGRESS BETWEEN 2 WEEKS THEN YOU SHOULD FOLLOW THE FLOW CHART ABOVE.*

SHOULD I CHANGE MY DIET, CALORIES, MACROS AS MY WEIGHT CHANGES?

YES, use the calories intake for your current weight not the weight you want to be (you will have to monitor and adapt your calories every 2 to 3 weeks). 

*If you plateau and are struggling to progress contact the coach*

HOW MUCH FIBRE SHOULD I EAT EACH DAY?

We suggest eating around 30- 50g of fibre each day although there is no problem with consuming slightly more fibre each day. As you approach an intake closer to 50g you may experience digestive issues such as bloating, intestinal discomfort or constipation. If you are using My Fitness Pal it will suggest a daily fibre intake and factor this into your calories & macros.

HOW MUCH SUGAR CAN I EAT EACH DAY?

We suggest limiting your sugar intake to one third or less of your total daily carbohydrate intake for health reasons.

CAN I HAVE FIZZY DRINKS?

Fizzy drinks such as sodas are typically high in sugar, and therefore high in calories. We suggest trying to limit your fizzy drinks to cheat day. 

CAN I HAVE A CHEAT MEAL OR DAY?

You can have a cheat 24 hours and this can go across 2 days

I STRUGGLE WITH MEAL IDEAS?

We have an ever growing library of recipe guides as well as a 24 hour WhatsApp support group where we share information, recipes and answer questions.


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