Nutrition
PLAN
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DISCLAIMER
The methods and foods prescribed in this nutrition
plan are designed for guidance use only and are not
written by a qualified nutritionist.
If you have certain intolerance's or health issues you
should consult a doctor before undergoing any
nutritional changes.
Any actions taken from this nutrition plan are done so
on your own accord and not that of the writer.
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INTRODUCTION
WELCOME TO YOUR BESPOKE NUTRITION PLAN
In this document you will find your nutrition plan, which consists
of a variety of meals divided into meal groups. By committing to
a personalised diet plan, you are already a huge step closer to
succeeding in your goal in changing to a more healthier lifestyle
and changing your physique!
What’s great about this plan is it will set you up to continue for
another 30, 60, 90 days… Well for life really. Diet is an important
factor to consider when you when you want to transform your
body and/or achieve a healthier lifestyle.
You now have access to 3 recipe manuals with all the ingredients,
methods and macro breakdowns, oh and it also has MyFitnessPal
bar-codes to help track your food easily. With meal plans tailored
to exactly to your individual needs, you should expect to
experience results in the future providing you follow the plan to
the best of your ability.
I look forward to going on this journey with you and helping you
in this process, whilst answering any questions along the way!
All the best,
Russell Fine
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INTRODUCTION
THINGS TO BE CLEAR ON:
This nutrition plan requires some calculations and tracking from
your end, I understand for some this is a little daunting but I’ve
made it as simple as possible. Ultimately if you want to reach
your full potential with this plan you have to do some number
work and get used to tracking.
The number work once done is set and you don’t need to do it
again, the tracking takes no longer then 10 minutes of
your day and the results will show this. Once you know this, it will
be invaluable and will last a lifetime.
I provide the tools, it’s up to you to do the work. I'm going to give
you as many resources and as much coaching as possible, but
you have to be motivated and do the work yourself.
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INTRODUCTION
WHAT'S INCLUDED IN THIS PLAN?
The plan includes everything you need from coaching to recipe
books, food lists to support. Below is all the tools you need to
make this challenge a success.
Nutrition handbook
This is the handbook you are reading now. Once you have joined
the programme you can keep this forever, so make sure you save
it to your laptop, phone or tablet so you can keep referring to it
throughout the plan and after.
Recipe book
I have personally created 30 recipes to keep my clients on track
and spice up their eating to try new things. This recipe book will
help give you some new ideas to try out. Not only that every
recipe book clearly outlines what ingredients you need, the
methods and every recipe comes with its own bar-code. So if you
are tracking using the MyFitnessPal app, you can simply scan it
and it will add immediately to your daily nutrition log.
I have already sent you the recipe book so make sure you save
that in a safe place on your computer or device.
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PROTOCOL
AND
Methodolgy
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STRUCTURE
The nutrition plan is based on a methodology called ‘Carb
Cycling’, to simply put it, this means having a different amount of
carbs on certain days. In this case we are focusing on two types of
days.
High Carb day
Carbohydrates are higher and fat intake generally lower.
Low Carb day
Carbohydrates are lower and fat intake generally higher
The idea behind a sensible carb cycling approach is to accelerate fat
loss whist still maintaining maximum performance and muscle
preservation. A lot of low calorie diets are great for reducing body fat
but with it can often come weaker performance, a loss of strength
and even more concerning, a loss of lean muscle tissue.
High carb days are used to restore glycogen levels and spike insulin,
in turn this allows us to inhibit muscle breakdown (hold onto
muscle).
Low carb days almost ‘trick the body’ into burning fat, keeping it low
on these days allows the body to tap into its fat stores for energy.
Cycling between the two can help reduce body fat and maintain
lean muscle for a sustainable period of time.
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Protein
FAT
CARBOHYDRATES
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Macro-nutrients can be split into 3 main categories;
Protein
The muscle building macro. Protein helps build muscle, repair tissue
and is the building block and undoubtedly the most important part
of our nutrition lifestyle.
Fat
The hormone regulating macro. Fat helps with hormone function
and protects our body cells. It also helps transport certain vitamins
through the body.
Carbohydrate
The energy macro. Carbohydrates help give our body and brain the
energy it needs to function and thrive.
All these macros play a pivotal part in our nutrition, but it’s
important you understand which each does and how we can
manipulate each macronutrient to elicit the results we want.
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BREAKDOWN
As mentioned before we are going to be focusing on two days, a low
day and a high day, it really is going to be that straight forward. But
how much of each macro-nutrient will we be consuming on that
give day. Let’s start with Carbohydrates.
High Carb days
On your high carb days you will be consuming 2-2.5g of carbs / lb of
body-weight. These will naturally be your higher calorie days.
Low Carb days
On your low carb days you will be consuming 0.5g of carbs / lb of
body-weight. These will be your lower calorie days.
Next we have Protein.
No matter if you are on a high carb or low carb day, you will be
consuming 1g of protein / lb of body-weight, this will remain the
same no matter what day.
Finally Fat intake.
Fats will make up the remainder of your calories after both carbs and
proteins have been taken into account.
You might be asking how many calories, how much protein, fat etc…
Fear not, all this will be done in much greater detail at a later part in
the handbook, but it’s important you get an idea of how much per
macro-nutrient you will be having based on what day you are doing.
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TDEE
TOTAL DAILY ENERGY EXPENDITURE
TDEE stands for Total Daily Energy Expenditure. It’s
the amount of calories you are expected to burn per
day. Ultimately this number will be what you are
expected to eat per day. It’s easy to find out, you can
simply use the calculator we have created to give you
your TDEE number. Keep this as it will be important
for the next step.
CALCULATOR LINK
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FAT LOSS
THE METHOD FOR USING THIS PLAN FOR FAT LOSS
This next session is probably the most important, so pay
attention.
Now we get onto the slightly more meaty part of the plan. As
mentioned before this is going to require some thought, some
patience, some calculations and some tracking. But do not let
that put you off, it’s very straight forward once you have read it a
couple of times and get your head around it.
I urge you to learn this as it’s invaluable when it comes to
understanding you targets and intake, but if you find yourself
struggling here is a MACRO CALCULATOR that will do the
numbers for you.
CALCULATOR LINK
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FAT LOSS
THE METHOD FOR USING THIS PLAN FOR FAT LOSS
Before we start it’s important to know how many calories their
are per 1g of each macro.
Protein per 1g / 4cal
Carbohydrates per 1g / 4cal
Fats per 1g / 9cal
The first method we are going to look at is FAT LOSS, so if your
goal is exactly that, this section will be the most important part
within the handbook. Now we have our TDEE score we need to
create our macros.
Low Carb Days - these will be a 25% calorie deficit of your TDEE
*for example if your TDEE is 3000cal: 3000 - 25% = 2250cals
High Carb Days - these will be a 10% calorie deficit of your TDEE
*for example if your TDEE is 3000cal: 3000 - 10% - 2700cals
Your protein intake will always be 1g per lb of body-weight no
matter what day of the week you are on. So for a man weighting
190lb he will want to consume 190g protein each day.
On your high carb days, 50% of your total calorie intake will come
from carbohydrates.
On your low carb days, 20% of your total calorie intake will come
from carbohydrates.
Fats will make up the remainder of your calories
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FAT LOSS
THE METHOD FOR USING THIS PLAN FOR FAT LOSS
Here is an example:
High Carb Day:
Total calories - 10% deficit from TDEE
Protein (g) - Bodyweight in lbs
Carbs (g) - 50% of total daily calories
Fats (g) - Remaining
Low Carb Day:
Total calories - 25% deficit from TDEE
Protein (g) - Bodyweight in lbs
Carbs (g) - 20% of total daily calories
Fats (g) - Remaining
Now we understand what the calorie breakdown looks like, let’s
add some real numbers to it and see what it would look like from
a macro standpoint. Let’s continue to use a 190lb man with a TDEE
of 3000cal as an example.*don’t forget; Protein per 1g / 4cal,
Carbohydrates per 1g / 4cal & Fats per 1g / 9cal
Bodyweight lbs - 190 - TDEE - 3000
High Carb Days - 2700cals
Carbs 1350 (calories) - 338 (grams)
Protein 760 (calores) - 190 (grams)
Fat 590 (calories) - 66 (grams)
Low Carb Days - 2250cals
Carbs 450 (calories) - 113 (grams)
Protein 760 (calores) - 190 (grams)
Fat 1040 (calories) - 116 (grams)
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FAT LOSS
EXAMPLE MEALS ON HIGH & LOW DAYS
High Day:
Low Day:
Breakfast Carrot, apple and ginger juice
(250ml)
1 Multi-seed bagel
3 Medium eggs
1 Knife of butter
Breakfast 2 97% Pork sausages grilled
2 Medium eggs
1/2 avocado
Lunch:
200g lamb mince
1 Tin tomatoes
1 Red pepper
100g Gnocchi
Lunch:
2 Grilled chicken burgers
1 Pack of microwave basmati
rice
Handful of greens
Snack:
1 Scoop protein shake with oat
milk (200ml)
250ml Low calorie ice cream
Snack:
1 Scoop protein shake with oat
milk (200ml)
1 Banana
4 Small dark chocolate oat
biscuits
Post Workout:
1 Scoop protein shake with oat
milk (200ml)
Post Workout:
1 Scoop protein shake with oat
milk (200ml)
2 Banana
Dinner:
250g Grilled chicken breast
1/2 pack microwave basmati
rice
Handful of greens
Dinner:
2 Large baked potatoes
2 Grilled beef burgers
Handful of greens
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FAT LOSS
YOUR WEEKLY CALENDER
Now we have all that information, let's see how we are going to set
up the week. A good method for fat loss when carb cycling is to have
3 low days for every 1 high day. This would look like
MON
HIGH
TUES
LOW
SAT
LOW
SUN
LOW
WED
LOW
THUR
LOW
FRI
HIGH
This would naturally move around because it’s a 7 day week which
would mean the following week your first high day would be
Tuesday.
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MAINTENANCE
THE METHOD FOR USING THIS PLAN FOR MAINTENANCE
This is very similar to the one above with only a few
changes. The main one being:
YOU WONT BE IN A DEFICIT
Again I urge you to learn this as it’s invaluable when it
comes to understanding you targets and intake, but if
you find yourself struggling here is a MACRO
CALCULATOR that will do the numbers for you.
CALCULATOR LINK
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MAINTENANCE
THE METHOD FOR USING THIS PLAN FOR MAINTENANCE
Before we start it’s important to know how many calories their
are per 1g of each macro
Protein per 1g / 4cal
Carbohydrates per 1g / 4cal
Fats per 1g / 9cal
Now we have our TDEE score we need to create our macros.
Low Carb Days - these will be your your TDEE
*for example if your TDEE is 3000cal you will consume 3000cals
High Carb Days - these will be your your TDEE
*for example if your TDEE is 3000cal you will consume 3000cals
Your protein intake will always be 1g per lb of bodyweight no
matter what day of the week you are on. So for a man weighting
190lb he will want to consume 190g protein each day.
On your high carb days, 50% of your total calorie intake will come
from carbohydrates
On your low carb days, 25% of your total calorie intake will come
from carbohydrates
Fats will make up the remainder of your calories
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MAINTENANCE
THE METHOD FOR USING THIS PLAN FOR MAINTENANCE
Here is an example:
High Carb Day:
Total calories - 100% of TDEE
Protein (g) - Bodyweight in lbs
Carbs (g) - 50% of total daily calories
Fats (g) - Remaining
Low Carb Day:
Total calories - 100% of TDEE
Protein (g) - Bodyweight in lbs
Carbs (g) - 25% of total daily calories
Fats (g) - Remaining
Now we understand what the calorie breakdown looks like, let’s
add some real numbers to it and see what it would look like from
a macro standpoint. Let’s continue to use a 190lb man with a TDEE
of 3000cal as an example. *don’t forget; Protein per 1g / 4cal,
Carbohydrates per 1g / 4cal & Fats per 1g / 9cal
Bodyweight lbs - 190 - TDEE - 3000
High Carb Days - 3000cals
Carbs 1500 (calories) - 375 (grams)
Protein 760 (calories) - 190 (grams)
Fat 740 (calories) - 82 (grams)
Low Carb Days - 3000cals
Carbs 750 (calories) - 188 (grams)
Protein 760 (calories) - 190 (grams)
Fat 1490 (calories) - 165 (grams)
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MAINTENANCE
YOUR WEEKLY CALENDER
Now we have all that information, let's see how we are going to set
up the week. A good method for maintenance when carb cycling is
to have 3 low days for every 2 high day. This would look like
MON
HIGH
TUES
HIGH
SAT
HIGH
SUN
HIGH
WED
LOW
THUR
LOW
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FRI
HIGH
LEAN GAIN
THE METHOD FOR USING THIS PLAN FOR LEAN GAIN
For lean gain you need to be in a 10% Surplus.
This goes for both high and low days.
I urge you to learn this as it’s invaluable when
it comes to understanding you targets and
intake, but if you find yourself struggling here
is a MACRO CALCULATOR that will do the
numbers for you.
CALCULATOR LINK
18
LEAN GAIN
THE METHOD FOR USING THIS PLAN FOR LEAN GAIN
Before we start it’s important to know how many calories their
are per 1g of each macro.
Protein per 1g / 4cal
Carbohydrates per 1g / 4cal
Fats per 1g / 9cal
Now we have our TDEE score we need to create our macros.
Low Carb Days - these will be your your TDEE + 10%
*for example if your TDEE is 3000cal, 3000 + 10% = 3300cals
High Carb Days - these will be your your TDEE + 10%
*for example if your TDEE is 3000cal, 3000 + 10% = 3300cals
Your protein intake will always be 1g per lb of body-weight no
matter what day of the week you are on. So for a man weighting
190lb he will want to consume 190g protein each day.
On your high carb days, 50% of your total calorie intake will come
from carbohydrates
On your low carb days, 25% of your total calorie intake will come
from carbohydrates
Fats will make up the remainder of your calories
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LEAN GAIN
THE METHOD FOR USING THIS PLAN FOR LEAN GAIN
Here is an example:
High Carb Day:
Total calories - 110% of TDEE
Protein (g) - Bodyweight in lbs
Carbs (g) - 50% of total daily calories
Fats (g) - Remaining
Low Carb Day:
Total calories - 110% of TDEE
Protein (g) - Bodyweight in lbs
Carbs (g) - 25% of total daily calories
Fats (g) - Remaining
Now we understand what the calorie breakdown looks like, let’s
add some real numbers to it and see what it would look like from
a macro standpoint. Let’s continue to use a 190lb man with a TDEE
of 3000cal as an example. *don’t forget; Protein per 1g / 4cal,
Carbohydrates per 1g / 4cal & Fats per 1g / 9cal
Bodyweight lbs - 190 - TDEE - 3000
High Carb Days - 3300cals
Carbs 1650 (calories) - 412 (grams)
Protein 760 (calories) - 190 (grams)
Fat 740 (calories) - 98 (grams)
Low Carb Days - 3300cals
Carbs 825 (calories) - 206 (grams)
Protein 760 (calories) - 190 (grams)
Fat 1715 (calories) - 190 (grams)
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LEAN GAIN
YOUR WEEKLY CALENDER
Now we have all that information, let's see how we are going to set
up the week. A good method for lean gain when carb cycling is to
have 3 low days for every 2 high day. This would look like
MON
HIGH
TUES
HIGH
SAT
HIGH
SUN
HIGH
WED
LOW
THUR
LOW
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FRI
HIGH
FAQ'S
How should I track process?
You have many options for this. You can take progress pictures
throughout the challenge. If you weigh yourself we recommend
doing it once per week.
What if I plateau?
Firstly don’t freak out or get demotivated, this will happen with
everyone at some point. If your weight/progress stays the same for 23 weeks it might be time to make a few changes. We can do two
things.
Increase your out put (activity) - You may opt to keep your nutrition
the same and increase your activity level.
Decrease/Increase your input (food you consume) - If you decide to
do this simple go back to the macro calculator and put in your new
numbers and do the calculation process again.
What is MyFitnessPal?
It’s a food tracking app that allows you to also scan your meal
packaging.
Struggling to get fats in?
Things such as nut butter, oils and butter could help.
Struggling to get carbs in?
Oats, rice, pasta and even certain supplements can help
How much water should I drink?
Water is extremely important, and once you are in a deficit (if
following the fat loss plan) having extra water is going to come in
handy. By rule of thumb aim for 15ml per lb of body-weight. So this
would mean a man weighting 190lb should consume roughly 2.8L.
Just make sure you are hydrating regularly and drinking plenty
during exercise.
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SHOPPING LIST
PROTEIN
Chicken Breast Fillets
HECK Chicken Sausages
HECK Chicken Burgers
Salmon
Haddock Fish Cakes
5% Mince Beef
Lamb Mince
Beef Burgers
Streaky Bacon
Eggs
FAT
Peanut Butter
Cashew Nuts
Hazel Nuts
Almond Nuts
Avocado
Feta
Mozzarella
Goats Cheese
1 Calorie Olive Oil Spray
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SHOPPING LIST
CARBOHYDRATE
Rolled Oats
New York Bagels (Original)
Muesli
Gnocchi (Variety of flavours)
Rice (Packet microwavable rice - variety of flavours)
Black Bean Spaghetti (The Foodie Market from Aldi)
Dice Tomato Cooking Sauce
Skimmed Milk
Greek Style Yogurt
Zero Sugar Coke
Oppo Ice-Cream (178 Cals per serving - thank me later)
Blueberries
Raspberries
Banana
Whole Mango
Whole Watermelon
Whole Pineapple
Honey
Raisins or Seeds
Spinach
Rocket
Broccoli
Carrots
Parnsnips
Tomatoes
Mushrooms
Zucchini
Peas
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Nutrition
PLAN
BY RUSSELL FINE
WWW.WETRAINFUNCTIONAL.CO.UK
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