Your Ultimate Body Transformation Plan
Page 13
On your high-carb days only, if you want them (they are not compulsory) you can have one piece of fruit and one serving of low-fat dairy – either milk or yoghurt. The rest of your carbs should come from prescribed sources – porridge, yams, wild rice and sweet potatoes.
If you absolutely must have some bread then restrict yourself to no more than two slices of the roughest (non-processed, dark) bread. As a side note, if you find yourself a bit bloated after eating bread it’s a sign that your body can’t tolerate wheat and should be avoided for both aesthetic and underlying health reasons.
07 MEAL PLANS
How to eat and structure your diet for muscle building and fat loss
If you are eating to improve your physique then we need to take into account a host of factors that will vary literally from day to day.
Let’s get something straight. We cannot plan out what you should eat even two weeks in advance, let alone write a meal plan guide that you should follow to the letter. These include energy expenditure, energy requirements, digestion, performance, your response to the diet, sleeping patterns, stress levels and, unless you are a robot or a professional athlete, what is actually available to you to eat and drink on any given day.
My best response when usually asked for a generic meal plan is to tell the unsuspecting student that a sample meal plan is as useful as me giving him directions to the gym as if he was leaving from my house and not his own.
Now that I have thoroughly disillusioned you as to the validity of meal plans I’ll backtrack a bit! A lot of us learn via examples – we need to see how things are laid out so that we conceptualise them ourselves. That is the overarching purpose of the muscle-building and fat-loss meal plans on the following pages. They are to give you examples of how to eat and structure your diet, and we have gone to great efforts to build on these diets in a very structured manner.
MUSCLE-BUILDING MEAL PLANS
I want to stress that the meal plans contained in this book are not a seamless personalised plan that runs from week 1 to week 5. They are a series of generic single-week plans that should teach you how to structure your eating. Take the time to read my explanations and then try out the approach that best fits where you are at. Various progressions have been built into the plans so in theory you could start with:
Week A – follow for 4 weeks
Week B – follow for 4 weeks
Week C – follow for 2 weeks
Week D – follow for 2 weeks
Keeping perspective
Use the layout, the structure, even the meals themselves to guide you when making your nutritional choices, but do not get hooked into portion sizes, because you will all need different amounts. Please do not raise your cortisol levels by stressing unduly about making exactly the same food choices as the examples in this book. I don’t want you to think that you can’t substitute a pineapple for an apple, springbok for beef, haddock for tuna, rice for potatoes. In the grand scheme of things changing between natural food choices of the same food group isn’t going to make any real difference to your results.
Remember that food should be tasty and enjoyable as a huge part of dieting is sustainability. Any idiot can lose weight eating fish and cabbage, but can they keep that up? You know the answer.
To be noted:
Vegetables were not included in macronutrient intake. Every meal was standardised to 100g green vegetables per meal.
In some cases numbers were rounded to make things more clear.
All macros and calorie targets were calculated through MyFitnessPal.
In general, a fairly lean male with a relatively good response to carbohydrates was assumed.
No supplements except BCAAs, whey protein and vitargo were used.
All foods are readily available in supermarkets and butchers.
Abbreviations
Cho = C = Carbohydrates
Pro = P = Protein
F = Fat
Kcal = Kilocalories
MUSCLE-BUILDING PLANS: WEEK A
Macro targets: 40/30/30 split – 3,000 kcal, 300g cho/225g pro/100g fat
Training days: 4 days a week
Rationale: Kept protein and fats prior to training. Coconut oil (or MCT oils) used in pre-training meal for training energy. Carbohydrates primarily utilised post training and the two meals following to maximise post-workout anabolic window and take advantage of increased GLUT 4 translocation.
Rest days: 3 days a week
Rationale: Primarily protein and fats for first three meals in the day to help with increasing insulin sensitivity throughout the day as well as allowing increased fat oxidation. The majority of carbohydrates are in the last three meals of the day. This strategy may also help with improved drive in the earlier parts of the day. In addition, carbohydrates at night will ensure glycogen stores are full for the next day’s session, especially as no carbohydrates will be consumed pre workout. The set-up can be adapted so that the first two meals are protein and fats followed by the three carbohydrate meals, before ending with protein and fats. Choosing between the two can be individual to the person. People who find they sleep well off carbohydrates can choose the former option, while those who don’t can change around.
MUSCLE-BUILDING PLANS: WEEK B
Macro targets: 40/30/30 split – 3,500 kcal, 350g cho/262g pro/116g fat (approx)
Training days:
Stayed the same from the first week in terms of timing and set-up, except for the increase in food in meals throughout.
Rest days:
Introduced meal 3 as a mixed meal to accommodate the increased calories in this week.
MUSCLE-BUILDING PLANS: WEEK C
Macro targets: 40/30/30 split – 3,000 kcal, 300g cho/225g pro/100g fat
Training and rest days the same as week 1, except for the following spike days:
Spike day 1 – 4,500 kcal: Ideally this would be following a high-volume workout on priority body parts to ensure muscle cells are very sensitive to the spike in nutrient intake. Two post-workout shakes would allow more nutrients to be taken in, especially considering this spike is all from ‘clean’ calories.
Spike day 2 – 6,000 kcal: Very large spike day, meaning it would be best carried out on a rest day, to ensure the body does not become over-stressed by both a training session and a double calorie feeding. All meals are mixed meals, including breakfast. The day ends with a 1,000 kcal free meal of choice meeting approximate macronutrient ratios of 50/25/25 (cho/pro/fat).
MUSCLE-BUILDING PLANS: WEEK D
Carb cycle week – 3,000 kcal approx
Ideally, the 500g carbohydrate days would fall on priority workout days, or those with the most volume, or more simply, a leg day. 250g could fall on a strength day, an upper-body day or a lesser-priority session. 50g day on a rest day after the first 500g day, with the two other rest days as 150g.
FAT-LOSS PLANS: WEEK 1
Macro targets: 2,500 kcal, 300g pro/70g fat/160g cho
• The guidelines are based on a ~200lb male at approximately 12–13 per cent body fat, with a caloric maintenance of 3,000 kcal.
• Vegetables were not included in macronutrient intake. Every meal was standardised to 100g green vegetables per meal.
• In some cases numbers were rounded to make things more clear.
• All macros and calorie targets were calculated through MyFitnessPal.
• No supplements except BCAAs, whey protein, greens powders and vitargo (in the final week) were used.
• All foods are readily available in supermarkets and butchers.
Assuming the male maintains his bodyweight at 3,000 kcal, we will use a 500 kcal deficit to trigger fat loss in the body, setting the calories at 2,500 kcal.
For those wanting to adjust to their own bodyweight, the calories and macronutrients were set as follows:
• Calories: Maintenance minus 500 kcal, or if unsure of maintenance calories, bodyweight in pounds x 15 as a guideline.
• Protein: 1.5g/lb
&n
bsp; • Fats and Carbohydrates: split 50/50 to make up the remaining calories.
Training days: 4 days a week (e.g. Mon/Tues/Thurs/Fri)
Rationale: Kept protein and fats prior to training. Setting a high protein intake of 1.5g/lb will allow for maximal protection of muscle mass, as well as optimising protein synthesis while in a calorie deficit. Coconut oil is used in pre-training meal for training energy. Carbohydrates primarily utilised post training and the two meals following to maximise the post-workout anabolic window and take advantage of increased GLUT 4 translocation. No post-workout carbohydrate powders are taken, to allow greater satiety and volume of food when dieting.
Rest days: 3 days a week
Rationale: Primarily protein and fats for first three meals in the day to help with increasing insulin sensitivity throughout the day as well as allowing increased fat oxidation. The majority of carbohydrates are in the last three meals of the day. While dieting and on a low carbohydrate intake, this strategy can be beneficial for sleep quality. In addition, carbohydrates at night will top up glycogen stores for the next day’s session, especially as very few carbohydrates will be consumed pre workout, as well as ensuring performance is kept high in the gym. The set-up can be adapted so that the first two meals are protein and fats followed by the three carbohydrate meals, before ending with protein and fats. Choosing between the two can be individual to the person. People who find they sleep well off carbohydrates can choose the former option, while those who don’t can change around.
FAT-LOSS PLANS: WEEK 2
Macro targets: 2,500 kcal, 300g pro/90g fat/110g cho
This week we will keep protein the same, but will take away 50g of carbohydrates and increase fat to ensure the 2,500 kcal calorie target is reached.
Training days:
With the decrease in carbohydrates, one of the carbohydrate meals is dropped in favour of protein and fat only. Carbohydrates are placed in the post-workout meal and before bed. The latter is to help with sleep during the lower carbohydrate phase and energy deficit.
Rest days:
One of the carbohydrate meals is replaced with a protein and fat only meal, meaning only the last two meals of the day include carbohydrates. While they can be spread throughout the day, the low amount prescribed (110g) would mean having them in two meals only, which would provide more volume of food to eat at each sitting.
FAT-LOSS PLANS: WEEK 3
Macro targets: 2,500 kcal, 200g pro/55g fat/300g cho
Week 3 brings a large shift in the macronutrient ratios, with a high-carbohydrate, moderate-protein and low-fat approach taken, factored into the same calorie deficit as weeks 1 and 2.
Protein: 1g/lb | Carbohydrates: 1.5g/lb | Fat: Remaining calories within the calorie goal
Training days:
Generally, the same philosophy in terms of nutrient timing is utilised in this week, but with higher volumes of carbohydrate foods, and reduced protein and fat sources. The only notable difference in timing is the addition of berries to breakfast to help achieve the daily carbohydrate goal.
Rest days: 3 days a week
Breakfast remains low-carb to help with managing insulin sensitivity and heighten your body’s use of fat as fuel during the day. However, this week all the remaining meals in the day are mixed meals, with the carbohydrates spread evenly through the day, finishing with a slightly higher serving before bed. A strong focus on using low-density carbohydrates (e.g. sweet potato) on rest days will provide more volume of food during a calorie deficit, as well as to help keep blood sugar levels constant.
FAT-LOSS PLANS: WEEK 4
This week we will keep the same 2,500 kcal deficit, but introduce some aggressive carb cycling into the plan in order to ramp up your fat-loss efforts.
Macro targets:
Monday: 300g pro/120g fat/50g cho
Tuesday: 300g pro/120g fat/50g cho
Wednesday: 250g pro/55g fat/250g cho
Thursday: 300g pro/75g fat/150g cho
Friday: 300g pro/120g fat/50g cho
Saturday: 300g pro/110g fat/75g cho
Sunday: 150g pro/35g fat/400g cho
FAT-LOSS PLANS: WEEK 5 PEAK WEEK
So, the peak week! When the hard work is done and you have followed the above protocols to achieve the low levels of body fat you desire, whether it has been for 4 or 16 weeks, there are a few things you can do at the end to maximise the look of your physique. Remember, before following this, you must be lean and in a state of ‘depletion’ to actually warrant this week, otherwise there will be little benefit to it.
Please bear in mind this is a generic plan, and one that can be adapted depending on how lean you are, how you deal with specific macronutrient ratios, and a whole host of other factors. The following is to give you an idea of how you may lay out a ‘peak week’.
There will be no water or sodium manipulations, as these should be kept at normal levels throughout the week. On the day there are some slight adjustments, which can be seen below.
It is important to note that the template is very flexible, and should not be written in stone, if you're lean enough, as everyone will react differently and may need more or less food.
The training days have been adjusted to Mon/Wed/Thurs/Fri, with the latter three days being lighter ‘pump’ days to allow for more efficient calorie (in particular carbohydrate) assimilation and nutrient uptake on the loading days.
Macro targets:
Monday: 275g pro/70g fat/150g cho
Tuesday: 275g pro/70g fat/150g cho
Wednesday: 225g pro/90g fat/450g cho
Thursday: 225g pro/90g fat/300g cho
Friday: 225g pro/90g fat/200g cho
Saturday: 225g pro/90g fat/200g cho
Sunday: no macros, sample day plan below
PEAK DAY
Now that you’ve reached the day you’ve been peaking for, there are a few little tricks we can use on the day to maximise your physique’s fullness and muscularity. There are no specific macros, as it is done very much by feel and how you look at the time (as the week should be, in particular the latter part).
Choose foods you digest well, as risking any foods you may be intolerant to at this point can trigger bloating. As you may have realised, vegetables were dropped halfway through the day before (Saturday), and low-fibre foods were chosen. This is to reduce any possibility of gut filling, which may help with improved abdominal presentation.
Lastly, a good choice on this day is to have a high-carb/fat/sodium mix approx two to three hours before you want to ‘peak’ for your photos/event, as this can help fill out your muscles, and help with pumping up.
Sample plan
Meal 1 (8 hours before)
100–150g red meat, 1 small banana, 60g oats, 500ml water
Meal 2 (6 hours before)
100g chicken, 60g rice, 500ml water
Meal 3 (4 hours before)
100g chicken, 60g rice. From now, sips of water to quench thirst
Meal 4 (2 hours before)
Protein/carb/fat/sodium meal mix. A pizza or a sub are great options
30 mins before
2 rice cakes with hazelnut and chocolate spread/peanut butter and jelly (fast-acting sugars and fat)
Just before/during
Small chocolate bar/jelly sweets (fast-acting sugars)
08 SUPPLEMENTS AND NUTRACEUTICALS
Your route to better results or expensive urine? I’ve never encountered a trainee who obsesses over supplements more than his diet who is happy with his results. Food, exercise and lifestyle are the foundation; supplements are just the window-dressing after the house has been built.
There are two reasons why too many of us are obsessed with the use of nutritional supplements. Get your head around the reasons why this is the case and you will have taken the first step to a controlled, measured and appropriate use of these often controversial products.
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1. SUPPLEMENTS ARE BIG BUSINESS
* * *
If I wan
ted to make the most amount of money in the shortest possible time I would quit the gym/personal training business and put all my efforts into creating a supplement brand.
The margins are eye-wateringly good, the barriers to entry minuscule and there is (sadly) a sucker born every minute.
Did you know that almost all of the protein powder sold by UK sports nutrition companies comes from the same Irish manufacturers? Far too often we are paying a premium for a fancy label and some extravagant marketing claims.
The fitness magazines are propped up by supplement company advertising revenue so the unsuspecting public gets relentlessly bombarded with endless messages about the vital importance of supplements.
This is BS.
Supplements can be a hugely useful tool and my own supplement cupboard is always well stocked. But they are a tertiary consideration that falls behind every other factor featured in this book.
If truth be told I did not even want to put this chapter in because there is always the risk that you, dear reader, will place too great an emphasis on supplements and waste your time and money by getting your priorities wrong.
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2. EVERYONE WANTS A SHORTCUT
* * *
Supplements, especially with the invasive and clever marketing perpetuated by their manufacturers, speak to the lazy and impatient person who lurks inside all of us.
Everyone wants to follow the line of least resistance and get to their goal as swiftly and painlessly as possible. The latest ‘better than steroids’ pill, powder or potion often feels like something that we miss out on at our peril.