macro nutrition guide 2015

NUTRITION GUIDES

VOLUME 1

Model Health © 2015 www.modelhealth.co.uk

DISCLAIMER

Model Health © 2015

All material in this document is for information purposes only and should not be construed as medical advice or instruc-tion. These materials should not be relied upon as an alternative to any advice given by a medical practitioner or registered dietician or nutritionist. No action or inaction should be taken based solely on the contents of these materials and it is recom-mended that readers consult appropriate health care professionals on any matter relating to their health and well-being.

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We have used the free calorie counter MyFitnessPal app to count the macros in each guide but MyFitnessPal are not responsi-bile for the content in this document, they have had no input and have not endorsed our recommendations. You can create your own food plans and track your calories by downloading the app, for more information please visist www.MyFitnessPal.com.

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LOW CARB PROGRAM1250 CALORIES 1500 CALORIES 1750 CALORIES 2000 CALORIES 2250 CALORIES 2500 CALORIES 2750 CALORIES 3000 CALORIES 3250 CALORIES 3500 CALORIES

MEDIUM CARB PROGRAM1250 CALORIES 1500 CALORIES 1750 CALORIES 2000 CALORIES 2250 CALORIES 2500 CALORIES 2750 CALORIES 3000 CALORIES 3250 CALORIES 3500 CALORIES

HIGH CARB PROGRAM1250 CALORIES 1500 CALORIES 1750 CALORIES 2000 CALORIES 2250 CALORIES 2500 CALORIES 2750 CALORIES 3000 CALORIES 3250 CALORIES 3500 CALORIES

KETOGENIC PROGRAM1250 CALORIES 1500 CALORIES 1750 CALORIES 2000 CALORIES 2250 CALORIES 2500 CALORIES 2750 CALORIES 3000 CALORIES 3250 CALORIES 3500 CALORIES

CALORIE COUNTING

CARBOHYDRATE CYCLING FOR FAT LOSS

CARBOHYDRATE CYCLING FOR MUSCLE GAIN

4

6

7

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51535557596163656769

72768084889296100104108


BALANCED PROGRAM1250 CALORIES 1500 CALORIES 1750 CALORIES 2000 CALORIES 2250 CALORIES2500 CALORIES2750 CALORIES3000 CALORIES 3250 CALORIES 3500 CALORIES

113114115116117118119120121122

CONTENTS

CALORIE COUNTING


Calorie counting is a great way of tracking your calories and macro splits for your day. If you assess regularly (every week/couple of weeks) then it can help you stay on track or make subtle changes depending on what the readings say. Calories are important because they decide whether you are in a deficit or in a surplus meaning in generalized terms working towards fat loss/muscle building.

Irregular weekly consumption can lead to stalls in your results and actually take you backwards, so it’s a great tool to help you stay consistent to the goal at hand.

The guide is not to debate whether calories are all created equal and what is the right plan of action for you but instead to guide those who are absolutely lost and want something that they can access whenever they want to have a ‘done for you’ guide on spe-cific macro split and calorie demands for the day. We have made it easy for you to start implementing calorie counting into your daily regime.

Consistency is the key to calorie counting, doing it only on the days you are good isn’t going to work. Missing out some of your cheat meals isn’t going to benefit you, but instead just waste your time.

If you are going to commit to this then do it consistently and learn from the patterns that seem to happen over time.

To work out your calories for the day you can do one of two things:

1) Go to www.myfitnesspal.com and fill in your details and it will calculate a general daily amount someone of your height and build would look to consume. This is quite generalized and can be way off what you are currently doing.

2) Another method which takes more time but can be far more beneficial long term is to track your daily calories and what you eat using MyFitnessPal for a week and see how many calories you consume over the period of a week. Now this may sound slightly challenging to some people but if you are serious about seeing improvements in your body long term then it’s a good way to get started for a few reasons.

REASON 1It will give you an overall of what you eat in a week so you can get an average

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REASON 2People have specific habits in their week they don’t even realize. For example, if you only mark out Monday’s nutrition, it is pretty certain that isn’t how you would normally eat on a Saturday or a Sunday. Where you may eat clean and consume around 2,500 calories on a Monday generally, you may find you consume over 3,500 calories on a Saturday due to bigger meals, a cheat meal, or even alcohol (yes alcohol contains calories).

REASON 3Depending on your habits in the week, you may find certain days where you have different macro splits and eat more of a certain food groups. It’s important to understand how you generally do things so that you can average all of this out over a week.

REASON 4By averaging all this out over a week, you can be sure there is less margin for error when trying to make small changes to your diet. You can learn to manipulate certain days to compensate for your higher calorie days etc.

The guides provided in this document are simple ways to follow a specific goal if you are stuck and unsure and just want to follow something where you can eat what you require for the day and whether you want to lose fat or gain muscle, or both over a period of time, you can manipulate your amounts for the day easily following the guides and also change your macros accordingly.

This guide is VOLUME 1 of what is going to be improved volumes year after year until we have the most comprehensive guide on the planet and can help you get the most from your training, nutrition, and lifestyle so you can BECOME THE ULTIMATE YOU – Our goal with everyone we work with.

We hope you enjoy the manual and look forward to hearing your progress with your body.

MEAL FREQUENCYWhen it comes to meal frequency, just like with everything, it is very much an individual thing. I have seen people thrive off 5 feedings per day and yet that same protocol fail miserably with someone else. Once they changed to three feedings per day, the results improved drastically.

As a generalized term 3-4 feedings generally works well for most to stay consistent. But my best advice would be to work it to your lifestyle. Work and home life can vastly dictate how and when you are able to eat and therefore having a good look at how each of your days are in the week (as well as planning ahead), can help dictate meal frequency.

Some people can snack at work, some can’t, so decide how your day demands of you and work from there.

You can still use the macro plans to prepare all your food for the day, but instead you separate the total food for the day into smaller portions to have more frequent feedings (but still using the same amount of calories).

* Please note all menu plans and pie charts were created using the MyFitnessPal app



Carb Cycling is a planned manipulation of your weekly carbohydrate intake, which is designed to stop you hitting a plateau on your fat loss journey. It helps to main-tain your metabolic rate unlike your typical low carb plans while at the same time allowing you to keep Insulin sensitivity.

If you are starting out for the very first time on your journey you may be best served to starting your first 14days on a lower carbohydrate format (not necessar-ily dropping calories), but instead balancing each meals for the day to proteins, vegetables and healthy fats.

So having 4-5 balanced meals per day of protein, vegetables, and healthy fat (lim-ited to extra virgin olive oil and coconut oil to cook with).

This is to initially get the cells to communicate better by feeding it foods that are natural and nutrient dense, and in turn improves your cells sensitivity to INSULIN.

This is not something you should necessarily stick to, but simply use as a stepping-stone to eventually trying out carb cycling. Initially you may see your carbohydrate intake drop to around 30-50grams per day (rich berry fruits and post workout shake), and although this may initially work very well, staying on this long term would likely see your fat loss grind to a halt. Carbohydrates are after all not the en-emy, they are a crucial component in metabolism and energy, but for most people they are often an over consumed food source especially in western society.

After the two weeks is up you would then look to bring in Carbohydrate cycling (CC). Now CC is very individual for each person and requires you to assess how your body responds to a given protocol. You may find you initially work well on having a carb load once every 14days, or every week, or as you progress and im-prove your ability to handle carbs maybe every 2-3 days low and 1 day high carb.

After your first 14 days have a carb meal and then do it on a weekly basis, and then assess your body fat to assess the progress. Give a protocol a couple of weeks to see how your body responds rather than just jumping the gun at the first sign of struggle. Remember what works for someone else doesn’t mean it will work for you.

So far we have talked about cycling carbohydrates but you can also further ma-nipulate your weekly calorie intake by calorie cycling at the same time.

For example if a client is consuming 2500callories per day and is hitting a stum-bling block with their nutrition, instead of simply taking everyday down, you could have two days where you take your calories down by 350 each day. But then on the third day you could increase the average intake by 350. There is a deficit but your third day helps let the body know it is sustaining adequate fuel and maximiz-ing hormonal output and daily energy levels.

CARBOHYDRATE CYCLING FOR FAT LOSS


CARBOHYDRATE CYCLING FOR MUSCLE GAINCarbohydrate cycling can actually be a very helpful tool for muscle gain. It can give the best of both worlds because you can favour your weekly macro plan towards building muscle while manipulating certain day(s) to favour fat loss. I personally want to stay lean while adding lean mass to my body, as I prefer to be lean and in good shape year round, including the ‘off season’.

One example of carb cycling for lean mass gains, which I have used various times before, and worked to great benefit, is an approach where you structure one of your days to have a reefed and potentially consume 15-20% more calories. So someone consuming on average 3,000calories per day would end up adding an extra 450-600calories in their day.

Training days would be where you consume your high carb days (this is depend-ent on training volume), and the majority of your carbs for that day come DURING your workout, in your POST workout shake, and your POST workout meal.

On the other days you allow yourself to stick to the plan where only protein, veg-etables and healthy fats are consumed. The idea is to take in your carbohydrates when you are most likely sensitive to them (during/post exercise), and stabilize blood sugar’s throughout.

Remember that low carbohydrates ‘DOES NOT’ mean low calories. You can still consume 3000 calories with a meal plan that is low carbs, and 3000 calories where carbs are high. That is where carb cycling can be won and lost in muscle building, making sure the calories is still consistent (with increased calories geared towards your training days, and on refeed day).

Calorie fluctuation for muscle building can be beneficial so that you can stay lean year round. Manipulating carbs and calorie increases to your training days really signifies your desire to maximize muscle growth while keeping body fat low. If someone was to ask me what to do first 1) Build Muscle or 2) Lose Fat, I would decide by finding out where the client currently is. The leaner the client, the better the ability you have to handling carbohydrates.

For higher body fat levels I would try to get my client to understand the purpose of the end goal so they can prosper long term with their physique. I would look to lower body fat for a period of time.

The goal with any client I work with would be to keep them (or get them lean), while adding lean mass. After all, I want to look good year round not just seasonal.

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LOW CARBPROGRAM


These macro guides will allow you to work towards your daily calorie goal with low complex carbohydrate content in mind, meaning you are consuming little to no carbs for the day.

These guides would be a good starting point if you were to begin a 14 day low carb plan of action where our goal is to improve INSULIN sensitivity and to improve cell communica-tion. The majority of these foods are based on nutrient dense and natural foods (one ingredient foods).

These guides could also be run on a non-training day if you were to work on a carb cycling basis. This would leave your higher carbohydrate days for training days.

The following meal plans are based on the above macro guides and were done using MyFitnessPal, which is a great tool to generally count your calories and keep track for what your are consuming on a daily basis.

It is important to note that we are high advocates of crucifer-ous vegetables and although these guides may look like we are purposefully limiting greens compared to other diet plans, this is not the case. If you were still hungry and required more nutrients then vegetables in this case would be your first op-tion to get the nutrients you need in your diet without going way over daily calorie goal.

PROTEIN 40% FAT 55% CARBS 5%

PLEASE NOTEWE HAVE ATTEMPTED TO CALCULATE THE MACRO’S AND CALORIES FOR EACH PROGRAM AS CLOSE TO THE INTENDED MACRO SPLIT AS POSSIBLE


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1250 CALORIES EXAMPLE 1PROTEIN 40% FAT 55%CARBS 5%

LOW CARB PROGRAM

SHOPPING LIST


• Eggs• Cucumber• Coconut Oil• Coffee• Peppers• Prawns• Kale and Beet salad• Cod• Extra Virgin Olive Oil• Almonds• Topside Beef



1250 CALORIES EXAMPLE 2

LOW CARB PROGRAM

SHOPPING LIST


• Cod Loin• Asparagus• Coconut Oil• Four Leaf Organic Mixed Flakes• Kangaroo• Extra Virgin Olive Oil• Beef Meatballs• Red Pepper• Irish Grass Fed butter

PROTEIN 40% FAT 55%CARBS 5%




LOW CARB PROGRAM

SHOPPING LIST


• Eggs• Cucumber• Coconut Oil• Coffee• Peppers• Prawns• Kale and Beet salad• Cod• Extra Virgin Olive Oil• Almonds• Topside Beef • Broccoli



• Spinach• Smoked Salmon slices



LOW CARB PROGRAM

SHOPPING LIST




• Cod Loin• Coconut Oil• Extra Virgin Olive Oil• Turkey Mince• Red Pepper• Irish Grass Fed butter• Fresh Mackeral• Lime Juice• Kale• Tuna Steak

• Organic Passata• Avocado• Tuna Steaks• Kangaroo• Balsamic Vinegar



LOW CARB PROGRAM

SHOPPING LIST




• Spinach• Smoked Salmon slices• Olives




LOW CARB PROGRAM

SHOPPING LIST




• Lamb• Lettuce• Duck• Irish Grass Fed butter• MuscleFood Beef Burger• Organic Baby Spinach• Eggs



LOW CARB PROGRAM

SHOPPING LIST




• Spinach• Smoked Salmon slices• Olives• Almond Butter




LOW CARB PROGRAM

SHOPPING LIST


• Extra Virgin Olive Oil• Organic Wild Rocket• Cheese and Onion Quiche• Avocado Oil• Mixed Nuts• Sea Bass• Irish Grass Fed Butter• Broccoli• Ground Buffalo Meat• Beef Jerky Orginal Flavour• Hazelnut butter





LOW CARB PROGRAM

SHOPPING LIST




• Topside Beef • Broccoli• Spinach• Smoked Salmon slices• Olives• Almond Butter• Avocado• Wild Alaskan Salmon Fillet

• Eggs• Cucumber• Coconut Oil• Coffee• Peppers• Prawns• Kale and Beet salad• Cod• Extra Virgin Olive Oil• Almonds



LOW CARB PROGRAM

SHOPPING LIST




• Extra Virgin Olive Oil• Organic Wild Rocket• Cheese and Onion Quiche• Avocado Oil• Mixed Nuts• Seabass• Irish Grass Fed Butter• Broccoli• Ground Buffalo Meat• Beef Jerky Orginal Flavour• Hazelnut butter



LOW CARB PROGRAM

SHOPPING LIST




• Spinach• Smoked Salmon slices• Olives• Almond Butter• Avocado• Wild Alaskan Salmon Fillet




LOW CARB PROGRAM

SHOPPING LIST




• Lamb• Cauliflower• Irish Grass Fed Butter• Letttuce• Duck• Chicken• Musclefood Beef Burger• Organic Baby Spinach• Eggs• Beef Jerky• Salmon Fillet



LOW CARB PROGRAM

SHOPPING LIST








LOW CARB PROGRAM

SHOPPING LIST


• WIld Rocket• Cheese and Onion Quiche• Extra Virgin Olive Oil• Eggs• Avocado Oil• Mixed Nuts• Seabass• Irish Grass Fed Butter • Broccoli• Ground Buffalo Meat • Hazelnut Buuter• Beef Jerky



• Sardines• Chicken Tenderloins



LOW CARB PROGRAM

SHOPPING LIST








LOW CARB PROGRAM

SHOPPING LIST




• Spinach• Smoked Salmon slices• Olives• Almond Butter• Avocado• Wild Alaskan Salmon Fillet• Whey Protein Isolate



LOW CARB PROGRAM

SHOPPING LIST




• WIld Rocket• Cheese and Onion Quiche• Extra Virgin Olive Oil• Eggs• Avocado Oil• Mixed Nuts• Seabass• Irish Grass Fed Butter • Broccoli• Hazelnut Buuter• Beef Jerky

• Sardines• Chicken Tenderloins• Turkey Meatballs• Kangaroo



MEDIUM CARBPROGRAMRemember that what works for one individual doesn’t nec-essarily work for another person. Our guides allow you to manipulate daily carbohydrate intake for your goal.

The actual macro splits may need to be adjusted to suit your needs and requirements, however, our low, medium and high carbohydrate split do help give a definitive shift in daily carb allowance depending on your goal and requirements for the day at hand.

Medium carbohydrate days, where only 20% carbohydrates are consumed in the day, could benefit someone who needs to conservatively implement carbohydrates into their daily nutrition plan. It is not a huge increase from the lower carbo-hydrate plan and therefore you can base this depending on your goals and requirements.

If you are unsure when to have your carbohydrates, start with consuming them post workout as this is when you are most likely to utilize them more effectively due to increased sensi-tivity to sugar for glycogen replenishment.






MEDIUM CARB PROGRAM

SHOPPING LIST


• Organic Mixed nuts• Organic Dried Cranberries• Gluten Free Oats• Organic Spinach, Watercress and Rocket Salad• Organic Cucumber • Wild Atlantic Salmon• Lean Minced Beef Burger • Extra Virgin Olive Oil• Sweet Potato




MEDIUM CARB PROGRAM

SHOPPING LIST


• Organic Spinach• Organic Coconut Oil• Grass Fed Sirloin Steak• Eggs• Free range Chicken breasts• Coconut Cream• Curry spices• Organic Mushrooms• Organic Onions• Brown Rice• Organic Cucumber

• Avocado• Beetroot• Wild Salmon• Organic Spinach, Watercress and Rocket Salad




MEDIUM CARB PROGRAM

SHOPPING LIST


• Organic Mixed nuts• Organic Dried Cranberries• Gluten Free Oats• Organic Spinach, Watercress and Rocket Salad• Organic Cucumber • Wild Atlantic Salmon• Lean Minced Beef Burger • Extra Virgin Olive Oil• Sweet Potato




MEDIUM CARB PROGRAM

SHOPPING LIST



• Avocado• Beetroot• Wild Salmon• Organic Spinach, Watercress and Rocket Salad• Organic Broccoli and Cauli-flower florets




MEDIUM CARB PROGRAM

SHOPPING LIST


• Organic Mixed nuts• Organic Dried Cranberries• Gluten Free Oats• Organic Spinach, Watercress and Rocket Salad• Organic Cucumber • Wild Atlantic Salmon• Lean Minced Beef Burger • Extra Virgin Olive Oil• Sweet Potato• Quinoa




MEDIUM CARB PROGRAM

SHOPPING LIST



• Avocado• Beetroot• Wild Salmon• Organic Spinach, Watercress and Rocket Salad• Organic Broccoli and Cauli-flower florets • Asparagus• Grapefruit




MEDIUM CARB PROGRAM

SHOPPING LIST


• Organic Mixed nuts• Organic Dried Cranberries• Gluten Free Oats• Organic Spinach, Watercress and Rocket Salad• Organic Cucumber • Wild Atlantic Salmon• Lean Minced Beef Burger • Extra Virgin Olive Oil• Sweet Potato• Quinoa• Balsamic Vinegar• Portabello Mushrooms

• Organic Tomatoes• Organic New potatoes• Kerrygold Irish Butter• Avocado




MEDIUM CARB PROGRAM

SHOPPING LIST







MEDIUM CARB PROGRAM

SHOPPING LIST



• Organic Tomatoes• Organic New potatoes• Kerrygold Irish Butter• Avocado




MEDIUM CARB PROGRAM

SHOPPING LIST







MEDIUM CARB PROGRAM

SHOPPING LIST



• Organic Tomatoes• Organic New potatoes• Kerrygold Irish Butter• Avocado• Organic Blueberries




MEDIUM CARB PROGRAM

SHOPPING LIST







MEDIUM CARB PROGRAM

SHOPPING LIST



• Avocado• Beetroot• Wild Salmon• Organic Spinach, Watercress and Rocket Salad• Organic Broccoli and Cauli-flower florets • Asparagus• Grapefruit• Fresh Prawns




MEDIUM CARB PROGRAM

SHOPPING LIST







MEDIUM CARB PROGRAM

SHOPPING LIST



• Avocado• Beetroot• Wild Salmon• Organic Spinach, Watercress and Rocket Salad• Organic Broccoli and Cauli-flower florets • Asparagus• Grapefruit• Fresh Prawns



HIGH CARBPROGRAMThese guides are for those who deserve their carbohydrates on a carb cycling plan. This could mean because you have had a number of days where you have abstained from carbohy-drates and now want to incorporate them into your plan for the day and restore glycogen levels and benefit from what the effects of carbohydrates can bring including energy, increased metabolism, and improved hormonal output.

If you are a lean person wanting to gain lean muscle and can handle extra carbohydrates in their diet this could work effec-tively on your training days during your cycling plan. On these days you may use this system during a refeed day in which not only does your day contain extra carbs (in this case 40%), but also a 15-20% increase in calories also.

Remember that carb cycling is one of many ways to get the maximum from your nutrition. There are many strategies and I truly believe it’s about what you find works for you and how you can progress long term. Where you are in your goals and how far away from your goals you are can also dictate which system would work best also.



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HIGH CARB PROGRAM

SHOPPING LIST


• Eggs• Organic Coconut Oil• Asparagus• Homemade Ketchup• Organic Red Bell pepper• Free range Chicken Breast• Sweet Potatoes• Organic Broccoli• Balsamic Vinegar• Turkey Mince• Brown Rice• Organic Spinach




HIGH CARB PROGRAM

SHOPPING LIST


• Organic kale• Organic Asaparagus• Organic Cauliflower• Organic Celery• Eggs• Balsamic Vinegar• Sweet Potatoes• Organic Spinach• Free Range Chicken Breasts• Green Beans• Quinoa• Homemade Turkey Burger

• Spring Onions

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HIGH CARB PROGRAM

SHOPPING LIST


• Organic Rocket• Organic Cauliflower

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HIGH CARB PROGRAM

SHOPPING LIST


• Spring Onions• Garlic• Kerrygold Grass Fed Butter





HIGH CARB PROGRAM

SHOPPING LIST



• Organic Rocket• Organic Cauliflower• Organic Gluten Free Oats• Unsweetened Almond Milk





HIGH CARB PROGRAM

SHOPPING LIST


• Spring Onions• Garlic• Kerrygold Grass Fed Butter• Organic Bell Peppers• Organic Onions• Organic Mushrooms





HIGH CARB PROGRAM

SHOPPING LIST



• Organic Rocket• Organic Cauliflower• Organic Gluten Free Oats• Unsweetened Almond Milk

