Nutrition For Lean Mass 1.0

DisclaimerBefore beginning any exercise or nutritional programme, please

consult with your doctor to make sure you are in good health. This manual is not meant to replace proper medical advice by a qualified health practitioner. No liability is assumed by ABC fit or

Aaron Breckell for any of the information contained in this document.

Published by ABC fitAll rights reserved. No part of this document may be reproduced, distributed, or transmitted in any form or by any means, including

photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher.

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Throughout this nutrition manual there are numerous practical activities for you to complete. For your own

success, I would strongly urge you to have a go at these.

Activity

Introduction 04 The Seven Principles Of Nutrition 05Principle #1 05Principle #2 05Principle #3 06Principle #4 07Principle #5 08Principle #6 09Principle #7 10Supplements 11Applying The Principles (Evening Workout) 15Applying The Principles (Morning Workout) 16Applying The Principles (Lunchtime Workout) 17Building Lean Mass And Hormones 18Habits - Seeing The Wood For The Trees 19Top Strategies To Eliminate Bad Habits 21Top Strategies To Succeed Longterm 22Keeping A Nutritional Diary 24FAQs 25Shout About ABC fit 27

Contents

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Nutrition for lean mass. What does that mean to you? A healthy body shape that looks good on the beach? Or a powerful frame packed with lean muscle bulk? No

but skip past the bulging bicep icons.

be able to take an otherwise complicated topic such as nutrition for lean mass and break it down into the facts you need to know, and combining that with

Your coach,

Aaron Breckell

“It is in your moments of decision that your destiny is shaped.”Anthony Robbins

\

Remember, if your goal is to build lean muscle, make sure you follow the strategies marked with the bulging bicep.

Introduction

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Drink 0.033L Of Water Per KG Of Bodyweight Per Day You're a wet, moving organism made up of around 70% water. The body's ability to digest, transport and absorb nutrients is directly related to your fluid intake. If your tissues become dehydrated they will dry up like desert sand, become sticky and prevent your body from moving in an optimal range. With dehydration comes a decrease in work capacity by up to 30%. Prevent this by consuming 0.033L of water per KG of bodyweight per day.

For a 75kg individual this would be:

0.033L x 75 = 2.4L per day

When you're not drinking water with food, it should be spiked with electrolytes to expedite absorption.

“How much you eat matters, but the quality of the food we put into our bodies matters more because it drives our gene

function, metabolism and health.”Mark Hyman, MD

Eat Four Medium Meals/Snacks A DayThe evidence surrounding eating little and often is somewhat sketchy, but for whatever reason it seems to work for most people. The theory behind this principle makes sense. Digestion uses calories, so if you're regularly giving your digestive system work to do, you will keep your metabolic rate elevated. Eating often is also important for sustained energy levels as it helps keep blood sugar levels stable, as well as potentially helping to preserve lean muscle mass.

Principle #2

Principle #1

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The Seven Principles Of Nutrition You don't need a meal plan. For long term change and superior results, you need to be educated on the seven principles it takes to maintain and build lean muscle! Don't get too caught up counting calories either. The macronutrient balance is just as important than increasing calories. If you use the principles below correctly,

you're abiding by the following principles.

Insulin

Glucagon

30g

10g

Remove Sugar/Processed Foods From The DietA good question to ask yourself before you put something in your mouth is "would this have existed 5000 years ago?" If the answer is no, you probably

High sugar foods give a steep rise in blood sugar levels and a surge of insulin,

will lead to body fat gain, chronically raised levels of the stress hormone cortisol

scenario - blood sugar levels are much more controlled and glucagon is

What Is Insulin?Insulin is a hormone made by the pancreas and is often described as the key

carbohydrates and choosing the correct types will help us develop insulin

What Is Glucagon?

respect that it can elevate the levels of glucose in the blood for sustained energy

Principle #3

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Consume A Hand Sized Portion Of Greens At Every MealVegetables and leafy greens should be consumed in abundance throughout the day. With every meal at least half of your plate should be covered with greens. They're high in fibre, low in calories and are an important source of many nutrients, including potassium, folic acid, vitamin A and vitamin C.

Greens have their highest nutrient content right

your greens, you can steam, boil or wilt. Whichever

Ensure your diet regularly contains the following:

BroccoliSpinachKaleGarden peasAsparagusCabbageLettuceCollardsGreen beans

Principle #4

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Consume 1-2 Palm Size Portions Of Protein Per MealProtein plays a vital role in the body, especially when it comes to building and maintaining lean body mass. Proteins are complex substances, that are broken down into amino acids and rearranged into new proteins that your body needs. Amino acids are often considered as the building blocks of the body and will help your muscle tissues repair and grow back bigger and stronger after a workout. Protein is quite hard for the body to digest, meaning you'll feel fuller for longer. It also stimulates glucagon, a hormone that raises the levels of glucose in the bloodstream and helps you burn fat for fuel.

A palm sized portion of protein will roughly contain20-30g of protein. Based on four meals per day, a female should consume one palm sized portion ofprotein with each meal, whereas a male should aimfor two.

Choose your protein sources from the following list:

ChickenEggsTurkeySalmonTunaSwordfish MackerelSea bassSardinesTroutPrawnsCrabLobsterCodBeefVenisonBuffaloOstrichZebraWhey protein shake

Principle #5

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Consume A Fist Sized Portion Of Carbs At Every MealCarbohydrates are your body's most important source of energy. We need energy for movement, fat loss, repair and growth! You've already learned that simple sugars are bad news for blood sugar level control, so you should be looking to consume complex carbohydrates.

Principle six is to consume a fist sized portion of carbs at every meal (excluding breakfast, but we will get onto that

within the muscles, known as glycogen, are used as energy during resistance training. If your goals revolve

important to regularly consume carbs to keep your muscle glycogen levels topped up. More energy means more productive workouts and faster results. The very act of the muscle cells soaking up glycogen will also help your muscles swell, look fuller and recover faster too.

Always Skip Carbs At Breakfast - The problem with most common breakfasts is they are all carb based - cereals, oats and toasts etc. As well as increasing blood sugar levels and spiking insulin, carbs also release serotonin, a calming neurotransmitter. Not a great way to start the day I'm sure you'll agree. Does the phrase "carb coma" ring any bells? Instead opt for a combination of protein and healthy fats at breakfast for a gradual rise in blood sugar.

On a final note, if you really want to pack on some size, or are what we call a “hard gainer”, aim for two fist size portions of carbs with each meal. It would be wise to gradually increase your intake though. So prehaps aim for one meal with two fist sized portions of carbs for a couple of weeks, then build it up to two and so on.

Ensure your carb sources come from the following list:

Sweet potatoYamQuinoaBrown riceBrown pastaWhite potatoBlueberriesStrawberriesRaspberries

Principle #6

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Consume A Thumb Sized Portion Of Fat With Every MealDon't fear fat! Fats are needed in the body to help absorb various nutrients, nourish the nervous system, maintain cell structures and regulate hormone levels. Did you know testosterone, the king of muscle building hormones, is actually derived from saturated fatty acids found in red meat, egg yolks, butter and coconut oil. Fats are also fairly hard for the body to break down meaning they can keep you feeling fuller for longer. Trans-fats should be avoided at all costs.

Aim for a thumb sized portion of fat with every meal.This equates to around 10-15g of fat. Breaking this down further it could be something like a tablespoonof coconut oil to cook with, a tablespoon of olive oil as a dressing on your greens or a small portion of nuts.

Ensure your healthy fat sources include the following:

ButterCoconut oilAvocados Plain nutsSeedsOlive oilHazelnut oilAvocado oilFlax oil

If you can hand on heart say you're abiding by the seven principles above and

consuming enough calories to put yourself in an anabolic state to build muscle. You may need to re-evaluate that you are properly abiding by the portion size guidelines of the principles.

Principle #7

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The Peri-Workout Supplement ProtocolThe peri-workout supplement protocol simply means the supplements you take before, during and after your workout. If your goal is to primarily increase muscle mass, following this protocol is a must.

Pre-WorkoutCaffeineHow Much:5-10mg per KG of body weight (experiment depending on tolerance).Function:Caffeine fires up the adrenal glands and increases energy and focus for a session, Aim to take your pre-workout around 30-45 minutes before your workout starts. A caffeine supplement or black coffee with coconut oil will both work just fine. Try and eliminate all caffeine intake after 3pm if possible, as it can effect normal sleeping patterns.

Intra-WorkoutBranched Chain Amino Acids (BCAAs) How Much:10-20gFunction:BCAAs are made up of the amino acids leucine, isoleucine and valine. They are the building blocks of protein, so sipping on them during your session will help give you some fuel to run off, prevent muscle breakdown and eliminate the chance of slipping into a catabolic state. BCAAs also compete with the amino acid tryptophan, a precursor to the calming neurotransmitter serotonin. This means it will help prevent you from getting a sleepy slump mid-way during your session.

Supplements For Lean Mass

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Once the seven principles of nutrition are understood and put into practice, it's time to incorporate supplements. Remember a supplement is only as good as your nutrition, but with that said the correct supplement protocol (especially around workout times) can produce exceedingly good quality sessions and promote rapid recovery. The bodybuilding and fat loss supplement market is a minefield of false advertising and fads. All of the supplements mentioned below are backed by science and produce results.

Post-WorkoutWhey IsolateHow Much:30-40gFunction:Protein is extremely important for the growth and maintenance of lean tissue. The protein in your post-workout shake will help switch on muscle protein synthesis. Whey isolate is a very clean, fast digesting whey, making it ideal immediately after a training session.

MaltodextrinHow Much:1g for every KG of body weight Function:This polysaccharide produced from starch by partial hydrolysis is a fast digesting carbohydrate, making it perfect to consume immediately post-workout. It will spike insulin (the one time we want to do this) shuttling nutrients straight into your tired muscle cells and replenishing glycogen for a faster recovery. At this time insulin is

CreatineHow Much:5g Function:Creatine is a superb performance enhancing substance. Multiple studies confirm creatine can improve strength, the number of reps performed to fatigue and the ability to perform repeated sprints. When muscle cell creatine concentration goes up, water is drawn into the cell, filling it up like a balloon. This effect can boost the thickness of the fibres by up to 15%. Adding it into your post-workout shake is a good choice to help reload your stores.

GlutamineHow Much:100mg for every KG of bodyweightFunction:Glutamine is a non-essential amino acid found in the muscle cells and blood. It is needed for cell growth, as well as serving as fuel for the immune system. During periods of heavy training, blood levels of glutamine drop, weakening the immune system and putting you at risk of infection. Various studies have shown that taking glutamine post-workout can speed up recovery, reduce muscle soreness and cut your risk of catching colds and other infections.

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The Best Of The Rest These supplements are suited to both individuals that want to increase lean mass and those that just want to maintain or improve general health and wellbeing.

you.

Omega 3sHow Much:5-10g a dayFunction:Omega 3s contain the fatty acids EPA and DHA. Split your daily dose into two

some amazing health benefits such as:

Heart healthJoint healthBrain functionBone healthRegulates your cholesterol triglyceride levelsHelps reduce post-exercsie inflammationCan decrease the stress hormone - cortisolImprove insulin sensitivitySpeed up metabolismImproves digestion

Casein ProteinHow Much:20-30gFunction:

Multi-Vitamin How Much:Follow label guidelinesFunction:A good quality multi-vitamin will ensure your body is nourished with all the

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Vitamin D3How Much:10,000-20,000IU twice per weekFunction:At ABC fit, we often refer to vitamin D as the Super Hero vitamin. Once considered only as a vitamin for bone health, recent studies have shown it to be

strength, fat loss, immune function, blood sugar regulation, kidney health, maternal health and it can even act as an anti-depressant. It can actually be synthesised in the body in response to sunlight, but do you think we get enough

with D3.

Vitamin CHow Much:500-1000mg per dayFunction:Vitamin C is needed for healthy connective tissue, bones, teeth, gums and improved immune function. It can also act as an antioxidant to help protect us from exercise induced free radical damage and reduce post-exercise muscle soreness.

MagnesiumHow Much:200-400mg per dayFunction:Magnesium is needed for healthy bones, cell formation and optimal muscle and nerve function. Various studies have also shown it can help decrease the stress hormone, cortisol and help your muscles relax, to give you a calm “sleepy” feeling. This would suggest it can assist in giving us a good nights sleep for a faster recovery.

ZincHow Much:10-20mg per dayFunction:Zinc is needed for a healthy immune system, wound healing and cell growth. Deficiencies in zinc can also leave you at risk of having decreased testosterone levels.

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Lean Beef Casserole

Seared Tuna And Quinoa

Teriyaki Chicken Donburi

Black coffee

WORKOUT Intra-Workout BCAAsPost-Workout Shake

7.00am

11.30am

2.30pm

7.30pm

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Applying The Principles

how they come together. This is what a typical day might look like for an individual training in the evening and wanting to build lean muscle. Click on the meal titles to see full recipe and nutritional information on the ABC fit website.

Smoked Salmon And Scrambled Eggs

(Remember to sip water during the day tomeet your daily intake goal)

Lean Bangers And Mash

Steak And Stilton Salad With Potatoes

Spelt Pasta With Turkey Meat Balls

Pre-Workout CaffeineWORKOUT Intra-Workout BCAAsPost-Workout Shake

6.00am

11.30am

2.30pm

7.30pm

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This is what a typical day might look like for an individual looking to build lean

titles to see full recipe and nutritional information on the ABC fit website.

Smoked Salmon And Scrambled Eggs

(Remember to sip water during the day tomeet your daily intake goal)

Chicken Curry

Tuna And Mayo Jacket Potato

Superfood Salad

WORKOUT

7.00am

11.30am

2.30pm

7.30pm

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This is what a typical day might look like for an individual training during their

day looks similar to an individuals looking to build muscle, just minus the peri-workout supplementation. Click on the meal titles to see full recipe and nutritional information on the ABC fit website.

Sirloin Steak And Poached Eggs

(Remember to sip water during the day tomeet your daily intake goal)

CortisolThis hormone is produced within the adrenal gland in response to stress. Much like insulin, it can be useful if produced at the right times. For cortisol, we ideally want to raise levels during a workout as it can help us burn fat for fuel and gear us up for a more agressive and productive session. Ingesting some caffiene pre-workout can help with this. Cortisol produced in abundance during the day is not good, as it can impair recovery and store excess fat around the middle. Keep your

stress the small stuff!

The Thyriod HormonesThe thyriod hormones thyroxine (T4) and triiodothyronine (T3) are created in the thyriod gland located in the throat. The thyriod reacts to stumili brought about primarily by dietry intake. Think of it as a control hub for the metabolic rate. So by using Principle #1 and eating at least four times per day we stimulate the thyriod to keep the metabolic rate up.

Androgens/EstrogensDespite both genders having a determined maximal ratio of both, males primarily produce androgens, whilst women produce estrogens. In males the major androgen is testosterone, a hormone commonly referred as the king of muscle building hormones. For increased lean mass, this is a hormone we want and can promote through eating a high protein diet and using resistance training. So make Principle #5 a priority. Testosterone is also created by using fat as a precursor, so Principle #7 is also important.

More often than not, building and maintaining lean mass is down to promoting the production of certain hormones, as well as trying to control or lower others. Take a look below to get the low down on the good and the bad.

InsulinInsulin is produced in the pancreas and has the job of regulating blood sugar levels.When it comes to building lean tissue, insulin produced at the right times can actually help drive glucose and nutrients back into the muscle cells for growth and recovery. The right time is post-workout. For more info on this take a look at the post-workout shake in the supplements section of the manual. At all other times we should be looking to keep insulinlevels fairly stable by consuming complex carbs (see Principle #6).

GlucagonThink of glucagon as a hormone that works in an opposite way to insulin. Again created in the pancreas, glucagon will elevate levels of blood sugar and help us burn fat for fuel. A metabolically efficient individual will be able to switch between insulin mediated pathways and glucagon mediated pathways easily for energy.

Growth HormoneGrowth Hormone (GH) is secreted by the pituitary gland and needed in the body for optimal functioning of a number of processes including muscle recovery and growth. This hormone is produced at night, so ensure you are getting 8-9 hours of quality sleep per night.

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Building Lean Mass And Hormones

In the wise words of Aristotle "We are what we repeatedly do." Habits are a type of behaviour that over time can become nearly or completely involuntary. On average, it can take as little as eight weeks for a habit to become natural to us. Habits in themselves can be very helpful as they allow us to live our lives with minimal conscious activity with everyday tasks. However, it becomes an issue when the habits we are in are negative to our health, fitness and productivity goals. To add to that many of us are making our choices based on instant gratification, not the long term consequences. You don't need to be a qualified nutritionist to understand that binge eating chocolate is not good for your waist line, but more often than not, that feel-good factor of chocolate hitting your lips far outweighs what might happen in a years time because of it.

To demonstrate how behaviour reinforcement and our habits work let me use an

Armed with an axe, each time you repeat a habit you walk and cut a certain path through the forest. You can imagine after days, months and years of repeating that habit the path through the forest gets well ingrained. So ingrained in fact you can probably see from one end of the forest to the other.

OLD HABIT

YOU

YOU

OLD HABIT

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Habits - Seeing The Wood For The Trees

Take a moment to write out a thorough list of all of your bad habits you need to eliminate or change if you want to see results. Which

three are your worst?

Activity

Now, if you try and swap that habit you have to take another path through the forest. I won't lie, it's going to be hard! You've once again got to chop, push and trample the trees out of the way, but eventually you will reach the desired

This is where it gets tricky and people usually give up. You may repeat the new habit a couple of times, but the path of the old habit is still there. It's all to tempting to just take that route through the forest because it's easy. What it's going to take is patience and persistence. Just think, you could be going up against habits that you've been doing for over thirty years. The more you walk the path of the new habit the old path starts to grow back over. At first seedlings will

the path no longer exists. If you fall off the wagon, which is bound to happen occasionally, it doesn't matter. Just pick yourself up, brush yourself off and get back on with it.

YOU

OLD HABIT

NEW HABIT

YOU

OLD HABIT

NEW HABIT

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Top Strategies To Eliminate Bad HabitsThere are various strategies we can employ to eliminate our bad habits, here's some of the most successful ones:

Identify Your TriggersTake a look at your list of bad habits. For each one have a think about what your triggers are. Increasing your awareness of your own habits isn't quite enough to break them, you also need to work out what triggers them. For example:

- Are you more likely to drink to much if you're with certain friends?- Is there a particular time of the day when you just have to have something sweet?- Are there any particular emotions that trigger your bad habits - stress, anger,

- What situations prompt your bad habits - driving to work, family visits, social events?

A traditional Spring clean doesn't just have to be performed in the Spring, and it certainly doesn't just have to mean dusting your furniture down. One easy strategy to eliminate bad habits is to clear the bad habits out. If your vice is eating chocolate, remove all chocolate bars from your cupboard. If you like a glass or two of wine in the evening, remove all bottles of wine from the house. You'll be surprised how effective this simple strategy can be.

Switch ItTake another look at your list of bad habits. Can you think of any healthier substitutes you can switch them with that will make them more beneficial to your goals? If you enjoy a can of coke every day, could you not swap it for a glass of sparkling water flavoured with slices of lemon and lime? Or if your vice is having a large sweet pudding every evening after dinner, why not switch it for a bowl of fruit and yoghurt? You'll satisfy that sweet craving, but probably half the amount of calories that you were originally consuming and give your body a quality source of macronutrients and micronutrients. The list that follows is some common bad habits that I see, and a corresponding healthier substitute. Hopefully they will give you some inspiration for changes you can make in your lifestyle.

Forgetting to drink water - Carry a water bottle with you everywhere you go.Consuming to many calories - Swap your dinner plates to a smaller size and make sure you adhere to the Seven Principles Of Nutrition for fat loss.

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Ease InI used to be really into my surfing, spending a few weeks out of the year on the North Coast of Cornwall. When first walking into the ocean, I like to wade in up to my knees first, then to my waist and finally to my chest, before submerging myself completely. Some people just run and dive straight in, usually followed by a loud yelp and a rapid dash back to the shore. The freezing water is just too much of a shock. Changing our habits is much like this process. You may have spent months, years or decades engraving your bad habits in, so it can be wise to work on them one step at a time.

Dive InNot everyone is programmed in the same way. Some researchers have found that for some individuals, they find it easier to make lifestyle changes if they change all of their bad habits at once. If you're the person who can dive in the water and stand the freezing cold shock, great! This strategy is for you.

Once your bad habits have been removed, it's vital you have some strategies that you can use to keep them removed. Here's some of the most successful:

Set Yourself Up For SuccessA new habit, whether it is lifestyle or diet orientated, should work in the background of your life if it is to be successful longterm. This is where planning ahead and preparation comes into its own. If you know you need to be eating more protein, make sure you've been shopping and purchased some lean meats, fish and eggs so protein sources are available for your mealtimes. If your goal involves drinking more water for optimal hydration, carry your water bottle around

Think Positive, Not NegativeUsing the example I gave earlier of an individual eating a large sweet pudding after every meal in the evening and switching it for a bowl of fruit and yogurt for a healthier alternative. It's important we programme our minds to think positive, not negative. It would be very easy for that person to think "I'm so depressed, I just want one bite of that chocolate fudge cake". Instead they should be thinking "This delicious bowl of fresh fruit and yoghurt is beneficial towards my goals, it tastes great and it's packed with vitamins that will keep me healthy." Which mindset do you think will succeed in the long term?

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Top Strategies To Succeed Longterm

“First we form habits, then they form us. Conquer your bad

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Print out the ABC fit Nutrition Diary found in the resources section of the members area. Log an entire weeks worth of food and drink (be as honest as possible) and compare to the seven princples of nutrition. Which princples do you do

well with? Which principles do you need to focus on?

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At ABC fit, we're all about simple and sustainable solutions. One simple way to keep track of your nutritional intake and to create some accountability is to keep a nutritional diary. You can use a fancy app or just good old pen and paper. The simple act of having to keep track of everything you put in your mouth will always make you think twice before eating the wrong things and create positive reinforcement when you eat the right things. There's no rules as such when it comes to when you should record your data. I know some people that do it before they've eaten, some after and some just simply record everything at the end of the day. One thing to bare in mind is to not get into the mindset of thinking the nutritional diary is everything. It should operate in the background of your life. If it becomes too prominent within your life, it essentially becomes a dysfunctional habit with food we don't want you to have.

What To Track?There are a few key things I would strongly urge you to make a note of when keeping a nutritional diary.

Time - Recording the time is important as it will allow us to get a better idea of how your day is structured.

Food/Drink - This goes without saying. Be as honest and detailed as you can here. We'll be able to analyse what your putting in your mouth and see how well it

Mood - Making a note of your mood when you eat various foods is important, as you will soon discover a pattern and identify any triggers you may have. For example, you may notice you crave sugary foods if you're feeling tired and

Macronutrients - This is optional, as it's not always relevant in everyone's case, but jotting down the calories, carbs, proteins and fats you're eating will allow us to get a better understanding of the macronutrient breakdown you're consuming on a daily basis.

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Keeping A Nutritional Diary

If my goal is to build muscle, how much should I be gaining per week?Great question, we usually say to aim for 0.25 - 0.5 pounds per week as an average. This number however can vary greatly depending on the individual. For a new trainee this might be more, or for someone who has many years of

to take circumference measurments and keep an eye on these

this a wise idea?

focus on the seven principles of nutrition presented in this manual. If you do this

likley to crave your vice. A better option would be to keep bad foods hidden away and prehaps not buy them, so as to keep them out of the house. Whilst placing a

later the urge to consume it blows up. This is often followed by an all out binge of

advice?Proper planning and meal prep is everything. Go food shopping once a week and prep meals the night before to take to work, or school etc. Buy yourself a cooler bag to conveniently transport your meals. In my experience, the most successful clients also keep a food diary. You can use one of these fancy apps that works out your macro values for you, or just use a good old pen and paper. Anything that will make you more accountable.

Where can I buy the recommended supplements from?Myprotein will have all products you need. For an exclusive discount click the link below:

MYPROTEINThen use the following codes at the checkout:

15% off for new customers: ABCFIT3

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FAQs

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As this manual draws to a close, if you have any burning

send them over to me at info@abcfit.co.uk

Activity

why is this?Calories in versus calories out isn't a myth, it works. If you consume more than you burn, you'll gain weight. If you eat less than what you burn, you'll lose weight.

the same time.

Can I have a cheat meal?

from the norm should be based on your current body fat levels. Here's a guide

calories more efficiently.

lean beef burger with a bun, cheese and fries.

Male

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