BODY COMPOSITION EBOOK
HE ULTIMATE FAT LOSS
MICHAEL PRITCHATT
This ebook will give you a better
understanding on how to achieve
the body composition you want!
DISCLAIMER
The information contained in the EBOOK is for informational purposes only.
It does not constitute:
●
Legal advice
●
Financial advice
●
Medical advice
You should seek independent financial, legal and medical advice before using any of this
information contained in this EBOOK.
THIS EBOOK WILL GIVE YOU A
BETTER UNDERSTANDING ON
HOW TO ACHIEVE A
BETTER BODY COMPOSITION
THAN YOU CURRENTLY HAVE!
CHAPTERS
01
Introduction and thank you.
19
The power of magnesium.
02
The Mind Performance Health philosophy
20
Omega 3 to boost your health.
21
Increase your energy with electrolytes.
22
Detox diets. You’re doing it wrong.
23
Metabolism boost. Don’t blame your slow
& purpose.
03
Understanding body composition.
04
Re-framing the way you think of food.
05
Setting your body composition plan up
for success!
06
Knowledge of the human alphabet.
07
What is a calorie and should we care
about it?
08
You are not what you eat. You are what
you eat and absorb.
09
Understanding macro nutrients to help
melt fat away!
10
Protein guidelines.
11
Why is fat important.
12
Carbohydrate guidelines.
13
Water and its importance to your health,
metabolism.
24
day’s fat loss.
25
How to lose fat and build muscle.
26
Levels of nutrition mastery.
27
Nutritional protocols. Are you ready to
use their full potential?
28
How to measure fat loss progress?
29
So, you want to do a physique
competition or look like a competitor?
30
Is gluten stopping your weight loss?
15
The benefits of a whole foods diet (fruits
Components of energy and how they
affect your weight.
31
performance and fat loss.
14
Sleep. Get a good night sleep for a good
The refeed. How you can use this tool to
get leaner.
32
The diet break. Investing in your best
version.
and vegetables).
33
Training for body composition.
16
What about flexible dieting?
34
The ultimate fat loss plan.
17
How to use flexible dieting to get head
35
The ultimate food choice list.
turning results!
18
My top 3 favourite supplements to drop
body fat and improve performance.
THE FOLLOWING CONTENT
HAS PROVEN RESULTS.
VIEW THE BODY
TRANSFORMATIONS THAT
CAN BE ACHIEVED WITH
UNDERSTANDING THE
KNOWLEDGE CONTAINED IN
THIS EBOOK
VIEW R ES U LTS
INTRODUCTION AND THANK YOU
CHAPTER 01:
INTRODUCTION AND THANK YOU
Firstly, I want to thank you for taking the
time to read this book. This book contains
years of knowledge I have pursued
to further human potential. This book
contains material that is a bi-product of
many courses, certifications, seminars,
mentors and experience.
After reading this book you will have more
understanding on how to achieve a better
body composition than you currently
have!
I am also a competitive physique competitor. I am
fortunate that these personal journeys gave me “IN
THE TRENCHES EXPERIENCE” when it comes to
transforming the body, mind and performance.
It was only when some unforeseen circumstances
put a stop to my athletic journey that made me find
my calling: HELPING HUMANS ACHIEVE THEIR
POTENTIAL
From there I pursued knowledge, courses and
mentors from all around the world to help optimise
the whole human picture. Due to this pursuit I
gained more awareness in areas such as nutrition,
functional medicine, strength training and human
Before we get into the chapters I will introduce
behaviour. I have completed my time with functional
myself.
medicine university, hold numerous certifications in
the area of strength, conditioning and nutrition and
My name is Michael Pritchatt. I am a coach that
also completed teachings with Dr John Demartini
operates my business Mind Performance Health with
(Human Behaviors).
a team of trainers out of Western Sydney, Australia.
We don’t hold back when it comes to getting results
I have had some memorable experiences in my
and apply a blend of EVIDENCE AND EXPERIENCE
career so far. I have helped create national and
BASED PRACTICES.
international champion athletes. I have guided title
winning physique competitors. I have also helped
Our clients range from physique competitors,
transform hundreds of lives and bodies through the
athletes and general public. Our coaching style is
art of coaching.
the same for whoever is in front of us: Optimise
There are many layers that will help you achieve
success in your body composition goals and it is
At the very beginning before I started my career as
a coach I was always on the pursuit to optimise
my own potential in different avenues. I was a
competitive boxer and kick-boxer for many years.
important that they are tailored for you.
MIND PERFORMANCE HEALTH
Potential.
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INTRODUCTION AND THANK YOU
I hope you enjoy this book and gain a new
perspective that will enhance your results by looking
at the mind, performance and health.
The following links are also some avenues for further
education and content:
1.
Website
2. The Mind Performance Health Podcast
3. The Mind Performance Health Blog Post
4. Instagram
5. Facebook
If you are interested in personal training and
coaching you can contact the Mind Performance
Health Team with these contact details:
Website Consult
E: Management@mindperformancehealth.com.au
B O O K A DIS COVER C A LL
Michael Pritchatt,
MIND PERFORMANCE HEALTH
- Owner Mind Performance Health
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THE MIND PERFORMANCE HEALTH PURPOSE & PHILOSOPHY
CHAPTER 02:
THE MIND PERFORMANCE HEALTH PURPOSE
& PHILOSOPHY
Don’t just Under Eat. Eat For Performance.
Don’t just train. Train to win.
Before we get into the details of nutrition, training
is elevated, they will eat high sugar foods for comfort
and other important topics, I want to introduce
as it raises the “Calming” neurotransmitter serotonin,
my philosophy that I believe optimises body
the “happy” Neurotransmitter.
composition.
Unfortunately, this causes a vicious cycle as GUILT
Mind Performance Health is a catalyst that changes
and EMOTIONAL STRESS is elevated after the meal
lives through the guidance of personal optimisation
is consumed. This on-going battle causes mood
and awareness. We help our clients master
swings, emotional stress over body composition,
awareness in the following areas of their life:
metabolic issues and inflammation. There will come
Physical Performance
●
Psychology
●
Holistic Health
From my experience those that achieve success in
terms of fulfillment, results and happiness are those
that realise that self dedication = self love. We all
have different values on why we eat the foods we do.
Whether it is for performance, cognitive function or
comfort.
If you are trying to optimise your body composition
the value of food needs to be shifted. Food can not
be viewed for comfort if you want to decrease body
fat levels and achieve body re-composition. You need
to eat for performance.
I have seen countless people that first come to me
struggling with this notion. For example, when stress
a point where this person will do a “starvation diet”
for a short period of time, lose a bit of weight but
then regain it (plus more) once the diet is too hard to
stick to. Welcome to Yo-yo dieting.
Want to know the secret of how to successfully
change your mind and body composition for the long
term?
START WITH YOUR IDENTITY, BELIEFS AND
VALUES.
It is very common in this modern age for people to
say I want to look like a physique competitor or a
bikini competitor without doing a show. To achieve
body composition results, you need to take on the
identity, beliefs and values that are associated with
that version you are trying to become.
MIND PERFORMANCE HEALTH
●
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UNDERSTANDING BODY COMPOSITION
CHAPTER 03:
UNDERSTANDING BODY COMPOSITION
This book has one mission.
I want to teach you to be as aware as possible in what it takes too achieve the best
body composition of your life.
All chapters and content contained in this book is in the context of optimising body
composition.
What is body composition?
Simply body composition is the addition of fat and non-fat mass to your body.
When we talk about improving body composition, we look at decreasing the
percentage of body fat and improving the percentage of non-fat mass (mostly
muscle mass but does include bones and organs).
As Mind Performance Health body composition coaches our aim is to make you
as lean as possible while retaining or building lean body mass.
This is not a book of how to drop a few kgs... Or what is the fad diet of the
month.
These are sound principles and practices that you can take away for the rest of
your life and continue to get progress.
I want you to look, feel and be the best version physically and mentally as you
Lets create your best version!
MIND PERFORMANCE HEALTH
can be.
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REFRAMING THE WAY YOU THINK OF FOOD
CHAPTER 04:
REFRAMING THE WAY YOU THINK OF FOOD
When I say EAT FOR PERFORMANCE, I am not just talking about your physical body…
in fact that is only a small fraction of the whole picture.
I want you to take a look at your 7AOL
CHANGE YOUR LIFE.
(7 Areas Of Life):
On the opposite spectrum if someone does not value
●
Physical
food for the same reason they may have:
●
Mental
1.
●
Vocational (Career)
●
Financial
●
Spiritual
●
Relationships
●
Social
Now what if I told you that nutrition or food can
impact all of these areas in a negative or positive
way?
Don’t believe me?
If your body composition is improved will you be
more confident socially? If your neurotransmitters
are optimised will you be more productive at work
making more financial gains? If you are eating for
performance will you improve dissolving emotional
stressors, freeing up space in your mentality for more
A poor mentality due to constant negative
emotional stress over their body composition,
decreasing clarity.
2. Poor social relationships as they compare
themselves to friends or others in different
environments.
3. Poor neurotransmitter balance decreasing focus
and drive at work.
4. Higher body fat physically due to poor nutritional
habits.
5. A range of inflammation and health issues
decreasing quality of life.
Are you ready to change your life and your body? EAT
FOR PERFORMANCE and gain the benefit of it in all 7
Areas of your life. Ask yourself:
Who are you?
Why do you eat food?
clarity?
improvement in body composition…. but there are
so many other areas it can improve that will literally
MIND PERFORMANCE HEALTH
Yes, eating for performance will create a physical
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SETTING YOUR BODY COMPOSITION PLAN UP FOR SUCCESS!
CHAPTER 05:
SETTING YOUR BODY COMPOSITION PLAN UP FOR
SUCCESS!
INTENTION.
Step 1
You want to go on a journey of self betterment when
pursuing body composition goals. Not Obsession.
It is also important to set realistic intentions and targets:
●
Target dress size
●
Target total sum of skin fold loss
●
Target muscle gain
●
Target body fat % loss
●
Target scale weight
●
Target gains in performance achievements
Now in some cases one of the above targets may not actually be relevant so it is important that you see a
professional if you do not know if the target is realistic or not. However, you need to have something to drive
for.
Without a destination… the ship won’t know where to sail.
As soon as you have your target (destination) it is important to start implementing the action, inactions and
traits that your desired self would use.
Take that identity well before it happens.
were champions well before it happened.
This is no different, you need to believe you can be this person you are setting out to be and start
incorporating the habits that come along with it.
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In my experience working with professional national and international champion athletes, they believed they
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ITS TIME TO TAKE ON THE
IDENTITY, BELIEFS AND
VALUES OF THAT PERSON
YOU WANT TO BECOME.
KNOWLEDGE OF THE HUMAN ALPHABET
CHAPTER 06:
KNOWLEDGE OF THE HUMAN ALPHABET
It is my intention in this next section to breakdown the complexity of the human body
and give you effective and simple takeaways. There are essentially a couple of ways
to educate yourself on how to achieve your goal.
1. Find a mentor, coach or trainer.
2. Self-education with courses, books, reading.
these changes to truly learn as experience
is absolutely necessary when it comes to
understanding.
Simple Overview
The Alphabet of Chemical Structure
1.
Everything is made of molecules.
I am now going to give you some simple
2. All molecules are made from atoms.
understanding of principles of nutrition.
3. Atoms are the letters.
Please note, I do not believe in cookie cutting. I do
not believe one way solves all.
I BELIEVE IN THE RIGHT TOOL FOR THE
RIGHT JOB, MEANING EVERY PROTOCOL
AND NUTRITION PLAN CAN HAVE ITS
PLACE IF IT IS SUITED TO YOUR CURRENT
CIRCUMSTANCES AND INDIVIDUAL NEEDS.
Below are the basics that is needed to hold a
conversation around nutrition and have some
understanding of the human body:
4. Molecules are the words.
5. Molecules bond together to form chemicals.
6. Think: Sentences, paragraphs, book.
The Human Alphabet
●
Of the 118 elements, 4 stand out:
●
Carbon, Hydrogen, Nitrogen and Oxygen
●
These elements make up 96% of our entire body
composition
Biochemistry
The human body is a fluid-filled machine, moving and
mixing chemicals with precision and coordination all
day long. These mixing chemicals form the human
body just like how letters create words, words
create sentences, sentences create paragraphs and
paragraphs create books.
MIND PERFORMANCE HEALTH
More importantly you need to start implementing
Credit: Bob Guiel (The Human Alphabet)
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WHAT IS A CALORIE & SHOULD WE CARE ABOUT IT?
CHAPTER 07:
WHAT IS A CALORIE & SHOULD WE
CARE ABOUT IT?
What is it?
A calorie is a unit of energy and to measure the amount of energy in food it
was experimented in the late 1890 – 1900 by Wilbur O. Atwater. A calorie is the
amount of heat needed to raise the temperature of one gram of water by onedegree Celsius. By putting food into a calorimeter (like an oven) Wilbur O. Atwater
was able to test the caloric value of food. He found that the macronutrients in
food had a caloric value of the following:
●
1 Gram of Protein = 4 Calories
●
1 Gram of Carbohydrates = 4 Calories
●
1 Gram of Fats = 9 Calories
Why is it important?
Humans utilize calories as fuel and energy for all functions, HOWEVER WE ARE
NOT A CALORIMETER. We have a complex digestive system that is individual to
each of us. We all absorb and assimilate food differently.
Guidelines: It is important to note that calories were founded with a calorimeter
as stated above. It is not a one size fits all rule.
Calorie counting is still a tool that can be used to set macros and set a baseline
of energy. You can also effectively get results without calorie counting as it is not
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the end all or be all in terms of tracking.
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WHAT IS A CALORIE & SHOULD WE CARE ABOUT IT?
CHAPTER 08:
YOU ARE NOT WHAT YOU EAT. YOU ARE WHAT YOU
EAT AND ABSORB
Before going into what macronutrients
are and what they do, it is extremely
important to realise the below statement.
YOU ARE NOT WHAT YOU EAT. YOU ARE
WHAT YOU EAT AND ABSORB
If you want to get the most out of your body
composition. Be aware of what you are eating and
absorbing. Lets get into it!
The most important Phase when talking about
digestion: The Cephalic Phase
What is the Cephalic Phase:
The senses associated before you actually eat your food:
1.
The smell
2. The sight
3. What you hear
4. What you touch
5. The thought of food
Let us play a game of imagination and see the impact of the Cephalic Phase.
1.
Close your eyes.
2. Imaging your favourite food.
3. Imagine the environment around you. Are you in the kitchen? Are you at a restaurant?
4. Imagine the smell of the food.
5. Imagine looking at it, the sauce or toppings on top. The colour and texture.
7. As you lift it up to your mouth imagine the smell of it as it raises up before you take that first bite.
8. Now take that bite!
MIND PERFORMANCE HEALTH
6. Now put your fork or spoon into the dish.
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WHAT IS A CALORIE & SHOULD WE CARE ABOUT IT?
Just from the imagination you should start to produce saliva and excitement to eat the food you were
thinking about. There are a few stages before the food actually touches our mouth and they are extremely
important when it comes to digestion and assimilation.
When you look at old traditions and cultures where they pray before eating, this actually enhances the
capabilities to eat and absorb as you appreciate the eating process.
Why The Cephalic Phase Is Important:
1.
THIS IS MORE IMPORTANT FOR GUT HEALTH THAN ANY SUPPLEMENT YOU CAN TAKE, AND ITS FREE!
2. The issue these days is that most people do not take the time to enjoy their food. They are on their
phones, watching TV or quickly eating without any thought.
3. This focus will help your parasympathetic pathways (meditation) decreasing stress and helping you
digest and absorb food.
4. If you are stressed while eating you will not breakdown the food properly, causing inflammation.
TAKEAWAYS:
1.
Imporve digestion by increasing the time it takes to eat your meal. Start by taking 5min longer to
your current eating time.
2. Be aware of your mechanics, appreciate the food you are consuming (put down the phone!).
3. Take your time to chew the food, letting the enzymes in the saliva breakdown the food molecules
and kill potential harmful bacteria.
4. This will help your stomach and intestine digestion by decreasing inflammation and allowing the
enzymes to do their job more efficiently in the breakdown of the molecules.
5. With all of this achieved, your absorption into your system will be improved!
MIND PERFORMANCE HEALTH
6. This will decrease bloating, discomfort and improve body composition results.
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UNDERSTANDING MACRO NUTRIENTS TO HELP MELT FAT AWAY
CHAPTER 09:
UNDERSTANDING MACRO NUTRIENTS TO HELP
MELT FAT AWAY
NOTES: There are three main macronutrients that are consumed with nutrition.
Each play a different and unique vital role in our chemistry and survival.
We need to consume food for survival as it helps provide energy for a physiology
and psychology.
When we look at the top macro nutrients we include:
●
Protein
●
Fat
●
Carbohydrates
Each one of the above macronutrients play a different role in the benefits they
give to our body. You will also find individually that you will respond better to a
different ratio of macronutrient consumption. For example, you may respond
better to: Higher protein, higher fat and lower carbohydrates… or you may
respond better to a higher carbohydrate nutrition diet.
The following chapters I have broken down some simple guidelines of macro
MIND PERFORMANCE HEALTH
nutrients to aid your fat loss and body composition journey.
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PROTEIN GUIDELINES
CHAPTER 10:
PROTEIN GUIDELINES
What Is a Protein?
Protein is an essential macro nutrient needed for survival. Protein is made up of
nitrogen atoms that create 20 different type of amino acids that have particular
roles and functions.
Out of the 20 different amino acids
●
9 are essential: meaning we need them from food as we do not produce
them.
●
11 are non-essential: Meaning we produce them without the aid of nutrition.
●
A few can be conditionally essential: Meaning in some special cases nonessential amino acids will be needed from nutrition. Example: A usually nonessential amino acid L-Glutamine may be depleted with surgery, recovery or
excess stress situations. In doing so it will become an essential amino acid.
Why is Protein important?
Protein is absolutely important for survival and when we talk about body
composition Protein plays a huge role in the way you look and feel.
1.
Aids in phase 2 detoxification pathways.
2. Neurotransmitter optimization.
3. Creation of enzymes.
4. Vital for health, for example it helps the creation of antibodies.
5. Tissue creation (muscle, liver, kidneys, etc).
6. Hormone creation.
MIND PERFORMANCE HEALTH
7. Helps satiety.
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PROTEIN GUIDELINES
Protein Guidelines
1.
Daily Consumption 1.8 - 2.2g of protein per body weight in KG per day is
enough suffice the nitrogen balance.
2. Eat protein rich foods at least every 3-5 hours per day to aid in protein
synthesis (building of tissue).
3. Having protein evenly spread through-out the day will also keep you satisfied
and control cravings.
4. Making sure to hit your protein target will also aid in detoxification
capabilities.
5. Protein around training will also aid in the restoration of broken-down tissue.
6. By aiding in protein synthesis, decreasing inflammation and up-regulation of
enzyme/hormone activity you will improve your fat loss capabilities.
MIND PERFORMANCE HEALTH
NOTE: For a list of protein dense foods you can view the FOOD LIST, CHAPTER 36.
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WHY IS FAT IMPORTANT
CHAPTER 11:
WHY IS FAT IMPORTANT
What is Fat?
Essentially fat is a fatty acid. A carbon chain bound to a glycerol backbone. Think
of a zipper on your pants. The glycerol is the zipper and either side is the carbon
chains. Under the right chemistry the zipper can separate, and the side chains
can break apart to get into cellular metabolism.
Why is Fat important?
Fats are essential for survival much like protein.
Fatty acids serve a number of services, below are some examples:
1.
Fatty acids are necessary for DEVELOPMENT. Think mothers’ milk… this is
made up of fatty acids to aid development for babies.
2. Fat storage is also used for THERMAL HEAT. To keep warm during
cold seasons. Eskimos have higher storage of fat to combat their cold
environments. The closer you are to the equator, the less storage of fat for
thermal function is needed.
3. Fat storage is also a way to tap into an ENERGY RESERVE when WE NEED TO
MIND PERFORMANCE HEALTH
SURVIVE. The body needs it to function or to execute exercise.
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WHY IS FAT IMPORTANT
Fat Guidelines
1.
You want to avoid TRANS FAT dense foods as this can cause cardiovascular
health issues.
2. Saturated fats do help development of such things like hormones, for
example Testosterone, however we do not want to much dietary Saturated
fats in our diet.
3. Monounsaturated fats should make up the main sources of dietary fat intake,
examples: olive oil, avocados and some nuts.
4. Omega 3 Fatty acids can lower inflammation, improve brain and joint health.
We will cover the huge benefits of omega 3s in further chapters. AntiInflammation.
5. Omega 6 fatty acids are needed as well HOWEVER are excessively consumed
causing too much inflammatory issues with cardiovascular health. ProInflammation.
6. Daily dietary fat can range from 15-40% of your total daily caloric intake.
7. If you are more insulin sensitive, you can go on the lower side of fat intake
and include more carbs to aid in performance.
8. If you have higher body fat levels and do not use insulin as effectively you
may benefit from a higher fat intake diet and lower carbohydrates.
9. Avoid eating too many fatty foods around training as this will impact
digestion negatively. Small amounts can be ok and actually help drip feed
energy while training, for example: 1 Tsp of nut butter pre training.
MIND PERFORMANCE HEALTH
NOTE: For a list of healthy fat foods you can view the FOOD LIST, CHAPTER 36.
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CARBOHYDRATES GUIDELINES
CHAPTER 12:
CARBOHYDRATES GUIDELINES
What are Carbohydrates?
Groups of molecules created from carbon, hydrogen and oxygen atoms.
Common carbohydrates include monosaccharides, oligosaccharides,
polysaccharides. These types of carbohydrates have different bonds that range
from simple (think simple sugars) to more complex (complex starchy carbs).
Why are Carbohydrates important?
Carbohydrates are a great fuel source. However, they are not essential for
survival like fats and proteins.
1.
Carbohydrates can help protein sparing. Retaining and helping build lean
tissue.
2. Carbohydrates are an efficient fuel source for anaerobic training.
3. Carbohydrates fuel your nervous system.
4. They can aid in sleep, as they raise serotonin signalling (The Relaxing neurotransmitter).
5. If you utilize carbohydrates well, they will aid in recovery.
6. Helps replenish glycogen storage for performance.
MIND PERFORMANCE HEALTH
7. Can be used to offset the stress response and help decrease inflammation.
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CARBOHYDRATES GUIDELINES
Carbohydrates Guidelines
1.
Your body fat levels can determine your carbohydrate tolerance. Some
individuals will be able to utilize more carbohydrates. If you have higher body
fat levels, you will have to go on the lower side of dietary intake.
2. Your insulin sensitivity will determine how you utilize carbohydrate.
3. The hormone Insulin helps regulate blood sugar. If you have excess sugars,
insulin will not be as sensitive, and you will gain higher levels of fat storage.
Long term excess sugar intake and insulin resistance can lead to type 2
diabetes.
4. Eating in a deficit to elicit weight loss and incorporating anaerobic strength
training will increase insulin sensitivity dramatically. This will Improve the way
you utilize carbohydrates for body composition.
5. Incorporating more polysaccharides (complex) carbohydrates will stabilize
blood sugar as they take longer to get into the blood. Monosaccharides
or simple sugars are absorbed quicker into the blood, spiking insulin more
quickly.
6. The training window increases insulin sensitivity and Glut – 4 Translocation
to get energy into your muscle cells, and also store glycogen (stored carbs)
for later use. Meaning you will use carbohydrates better around the time you
train. Incorporating majority of your carbohydrates around this window will be
beneficial.
7. Everyone re-acts differently with different food sources of carbohydrates. You
may find you digest brown rice better than sweet potato.
8. The lower body fat you have and more lean mass = the more chance you
have of using carbohydrates as an efficient fuel source
9. The more body fat you have and lower lean mass = the less likely you will
utilize carbohydrates as an efficient fuel source and more likely you will store
them as fat.
MIND PERFORMANCE HEALTH
NOTE: For a list of carbohydrate foods you can view the FOOD LIST, CHAPTER 36.
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CARBOHYDRATES GUIDELINES
CHAPTER 13:
WATER AND ITS IMPORTANCE TO YOUR HEALTH,
PERFORMANCE AND FAT LOSS
Water is vital for health and body composition results and here is a list of
simple ways it helps:
1.
Aids in toxic waste transportation and excretion.
2. Aids in metabolism.
3. Helps digestion.
4. Aids in energy production.
Rates of body weight water loss and their impact on performance:
1.
2% Loss: Decreases in muscle strength, power and performance.
2. 4% Loss: Increased heart rate, core temperature and perceived effort.
3. 4%+ Loss: Heat illness or possible death!
How much water should you drink?
Everyone has different sweat rates and individual make ups. The simplest way to measure intake is urine
colour and dehydration status. Drink enough water so urine is slightly clear and your well hydrated.
If dehydrated your body temperature will not regulate efficiently, your energy will be lower and your digestion
MIND PERFORMANCE HEALTH
not as efficient.
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IS GLUTEN STOPPING YOUR WEIGHT LOSS?
CHAPTER 14:
IS GLUTEN STOPPING YOUR WEIGHT LOSS?
I see it fitting to talk about Gluten in this
book and how it possibly can impact your
body composition and health.
Gluten is a family of proteins. The way
to think of it is as a string of amino acids
that needs to be broken down by the
digestive system firstly by the stomach
(HCL) than by digestive enzymes that
breakdown the string to smaller bonds of
amino acids.
inflammation with an assortment of issues on your
health.
Digestive issues like bloating or pain is a well known
symptom of inflammation caused by gluten. Though
there are cases where the damage is being done
without your awareness!
You may feel fine when you eat wheat, meaning
you dodged the bullet on gut symptoms however
you may find you present some of the following
symptoms:
●
Joint inflammation
Your small intestines allow amino acids to pass to
●
Infertility
get into your blood stream. The specific amino bonds
●
Fatigue
●
Muscle Soreness
the small intestines… thus causing tears to the lining
●
Kidney Disfunction
of the intestines.
●
Sleep Issues
in wheat (GLUTEN) can not be broken down by the
human digestive system enough to be able to pass
The intestines regenerate like any other cell in your
damage before their healing capabilities stop being
effective... WELCOME TO LEAKY GUT.
Auto immune issues can also be triggered from
going past oral tolerance with gluten:
celiac disease, psoriasis and hashimotos disease are
just a few to name.
It has been seen that individuals with a hormone
imbalance can be due to what they are putting
into their mouth. These foods may be causing
Foods that contain Gluten:
●
Breads
●
Pasta
●
Cereals
●
Cakes
●
Pizza
●
Pastries
●
Sauces
●
Beverages
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body. They can however only put up with so much
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IS GLUTEN STOPPING YOUR WEIGHT LOSS?
Gluten is used in the foods above as it is a cheap
This is when another molecule will cause the
filler. It also has a sensory output similar to how
antibodies of a whole different molecule react!
sugar responds, meaning you want more when
you eat it. Hence why these big business and
For instance, lactose may cause antibodies to raise
manufacturers love having wheat, gluten in their
that are associated with the consumption of wheat,
ingredients…
causing further inflammation even when you are not
consuming gluten!
GLUTEN MAKES $$$ AT THE EXPENSE OF YOUR
HEALTH
Researchers have claimed that it is 4x more common
to have celiac disease now in todays present age
For optimal body composition results you want
than in 1952. Specifically, due to the loss of oral
reduce inflammation as much as you can. This will
tolerance.
reduce water retention, fatigue, plateau and digestive
issues.
Why is this so? How is it that over the years it is more
common to have gluten related issues?
STOP THROWING GASOLINE ON THE FIRE!
Toxicity. We have become a more toxic world
The thing to remember is that our ancestors had
over the years. Plastic containers, the dumping of
a specific immune system to fight bugs, parasite,
toxins and heavy metals. In the following chapters
moulds and fungus…. we still have that same system
I will explain the importance of detoxification, but
today.
understand this modern society is extremely toxic...
And we need to be aware of this for overall health.
Wheat gets treated the same as a bugs, parasite or
become more re-active.
WE JUST DON’T HAVE THE IMMUNE
CAPABILITIES TO HAVE A SOLID THRESHOLD
AGAINST THESE PATHOGENS.
Anti-Bodies will be created to “Fight” the
WHAT CAN WE DO?
so long (your tolerance is actually much higher when
your younger) but over time the immune system will
inflammatory pathogens. Once you cross the
threshold of going past oral tolerance and you create
elevated anti-bodies against wheat… you will have a
problem with wheat for the rest of your life no matter
the dosage consumed.
Your immune system will tolerate gluten only for
so long in the short term before it will reach its
tolerance.
Molecular Mimicry is also a cross re-action that can
be caused by the consumption of wheat passed
tolerance.
SIMPLE….. IMPLEMENT A GLUTEN FREE
NUTRITIONAL DIET
When we talk about getting the best body
composition you want to decrease inflammation and
limit inflammatory foods. Stay away from Gluten as
much as possible.
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mould pathogen. Oral tolerance will put up with it for
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THE BENEFITS OF A WHOLE FOODS DIET!
CHAPTER 15:
THE BENEFITS OF A WHOLE FOODS DIET!
Next time you go to the grocery or supermarket store, when grabbing food to put in
your trolley, ask yourself does that specific food meet the following criteria:
Is this food FISHED.
Is this food GATHERED.
Is this food PLUCKED.
Is this food HUNTED.
IF YES TO ONE OF THE ABOVE THAN IT IS A WHOLE FOOD SOURCE AND YOU WANT THIS TO
MAKE UP THE MAJORITY OF YOUR DAILY NUTRITIONAL INTAKE.
Once again. You are not what you eat. You are what you eat and absorb.
The more processed a food source is, the less quality the nutrients have. This will not only mean you are not
getting the most benefit out of the nutrients in that food, but you may also be causing harm to your health.
●
Inflammation
●
Digestive Discomfort
●
Bloating
●
IBS
●
Weight Gain
●
Water Retention
●
Sugar Cravings
●
Blood Sugar Issues
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Processed Foods can cause issues like:
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MIND PERFORMANCE HEALTH
YOU WANT WHOLE FOODS
TO MAKE UP THE MAJORITY
OF YOUR DAILY NUTRITIONAL
INTAKE.
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THE BENEFITS OF A WHOLE FOODS DIET!
The below list of Whole Foods that should make up most of your daily nutrition
Protein:
Make Sure Meat Is Grass Fed, Free Range and Organic
●
White Meat: Chicken, Fish, Turkey, Fresh Fish, Whole Eggs, limit Canned Tuna
and avoid Basa when possible.
●
Red Meat: Beef, Kangaroo, Pork, Lamb and Salmon.
Fibrous Carbohydrates:
Salads and Vegetables
●
Any vegetables that does not contain starch.
●
This list does not include: pumpkin, potatoes or corn.
●
Have 80% green vegetables, 20% coloured when looking at your plate.
●
Frozen vegetables are ok, just make sure there are no starchy vegetables in
them.
Starchy Carbohydrates:
Low GI Foods (Great for fat loss and satiety)
●
Pumpkin
●
Sweet Potato
●
Black Rice
●
Quinoa
●
Red Rice
Moderate GI (Body dependant)
●
Basmati Rice
HI GI (Great for lower body fat and post workout)
White Potato
●
White Rice
●
100% Maple Syrup
●
Organic Honey
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●
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THE BENEFITS OF A WHOLE FOODS DIET!
Healthy Fats:
●
Organic Butter
●
Extra Virgin Coconut Oil
Foods that are avoided with a
whole foods diet:
●
Extra Virgin Olive Oil
●
Gluten
●
Avocado Oil
●
Canola Oil
●
Avocado
●
Soy
●
Organic Nut Butter
●
Commercial Dairy Refined Sugar
●
Natural Nut Sources
●
Vegetable Oil
●
Margarine
●
Trans Fat
●
Soft Drink
●
Fast Food Chains
●
Junk Foods
The Benefits of a whole food diet:
●
Satiety
●
Blood Sugar Stabilisation
●
Immune System Boost
●
Decrease inflammation
●
Better Mood
●
More Drive
●
Decrease of digestive issues
●
Decrease bloating
●
Decrease of cravings
●
Increase in energy
All of the above will ultimately help the
way you feel, perform and look.
All of the above will ultimately help the way you feel, perform and look.
MIND PERFORMANCE HEALTH
TIPS: Spread your whole meals every 3-5 hours to stabilize blood sugar, control
cravings, increase protein synthesis and boost energy.
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WHAT ABOUT FLEXIBLE DIETING?
CHAPTER 16:
WHAT ABOUT FLEXIBLE DIETING?
Flexible dieting is the principle that there are no “bad” foods as long as you make
them fit your energy needs you are targeting.
This is also known as: If It Fits Your Macros (IIFYM).
It was invented by body builders on body building forums.
Though this principle abides by the rule of ENERGY BALANCE: Calories In Vs
Calories Out, it can elicit weight loss…. However, it does fall short of optimisation.
Simply, as long as the food choices match your target Protein, Fats and Carbs
they are allowed in a flexible diet protocol.
As stated in the whole foods chapter above processed foods really do fall short
in terms of health, assimilation and overall benefit towards body composition. If
you are using a flexible approach that does not take food quality into regard, you
are not living up to your potential.
Now flexible dieting does have a big positive: IT CAN BE EASIER TO STAY
CONSISTENT WITH.
So if it helps with consistency...but is not optimum for overall health and nutrient
partitioning...what should we do?
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Welcome to the Rigid Flexible Diet.
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HOW TO USE RIGID FLEXIBLE DIETING TO GET HEAD TURNING RESULTS!
CHAPTER 17:
HOW TO USE RIGID FLEXIBLE DIETING TO GET
HEAD TURNING RESULTS!
Basically, the rigid flexible diet takes the principles of both and combines the two:
1.
It applies the rule of calories in and out for weight management
2. It helps with consistency and compliance
3. It fits your protein, fat and carbohydrate macro targets
4. It helps with food quality
RULES:
●
You want to have most of the diet made up of your whole food sources.
●
You want to take into consideration the health impact of processed sources. Avoid soy, trans
fats and gluten.
●
You can add foods to the nutrition protocol that limit inflammation example: Gluten free cereals,
70%+ Dark Chocolate.
●
Spread your whole meals every 3-5 hours to stabilize blood sugar.
●
Use the “flexible” sources around training.
Especially when eating a lot of foods and needing to get your carbohydrates up this approach can help. The
leaner someone is, the more they deserve their carbohydrates. YOU NEED TO EARN YOUR CARBS.
Gluten free cereals can be a great approach to carb up physique competitors due to their high carbohydrate
content and ease of consuming.
PLEASE NOTE: This is not a free pass to eat what you want…. THIS IS NOT FLEXIBLE DIETING.
nutrition to help improve your potential:
●
Energy Balance
●
Macro Nutrient Split
●
Micronutrients
●
Inflammation Status
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MIND PERFORMANCE HEALTH
If you are pursuing fat loss and body composition improvements, you must always follow the principles of
32
MY TOP 3 FAVOURITE SUPPLEMENTS TO DROP BODY FAT AND IMPROVE PERFORMANCE
CHAPTER 18:
MY TOP 3 FAVOURITE SUPPLEMENTS TO DROP
BODY FAT AND IMPROVE PERFORMANCE
NEEDED BECAUSE WE GET THE NUTRIENTS, VITAMINS
“ SUPPLEMENTS ARE NOT
AND MINERALS FROM OUR DIET ”
The above statement gets thrown around a lot, but let’s be real, the majority of human nutrition intake is
below average at best.
Not only that, throw in the fact that our:
●
Quality of food is lower due to processing
●
We live in a toxic environment
●
Factory faming
●
GMF (Genetically Modified Food/Farming)
●
Pesticides
●
Low quality soil stripping nutrients from earth grown foods
We are at war with the earth... This has consequences on the food we consume. Due to the cost-effective
focus and mass production impact of the foods we eat the need for supplementation is present.
It is true that you want most of your nutrients from whole food sources, but when we are talking about
chasing all the gains in our body composition and health. Supplements can play a part in aiding your journey.
THE HEALTHIER YOU ARE. THE BETTER YOU WILL LOOK AND FEEL. TREAT SUPPLEMENTS
THIS WAY.
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Don’t focus on fat burners, protein powders or drastic weight loss and detox supplements
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MIND PERFORMANCE HEALTH
THINK HEALTH AND THE
BODY WILL RESPOND WITH
IMPROVEMENTS IN OVERALL
BODY COMPOSITION.
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MY TOP 3 FAVOURITE SUPPLEMENTS TO DROP BODY FAT AND IMPROVE PERFORMANCE
Below are my top 3 supplements to help you achieve your best version.
Before going through these supplements, I will also give a special note that a QUALITY multivitamin can be
extremely beneficial (A practitioner brand, not one you get from a supermarket). Multivitamins can cover a
large scope of minerals and vitamins to help enzyme cofactors, energy, detox, metabolism and many other
important functions.
However, for my practice of optimisation I like to use the SNIPER APPROACH and not the SHOTGUN
APPROACH. Blood tests and an assortment of other testing can tell you what specific supplements, mineral
or vitamins you may need. This is important due to the BELL CURVE EFFECT.
Health effect
The Bell Curve
Optimal
Deficiency
Toxicity
Intake
You need to realise that there is a minimum effective dose. An effective dose and
maximum effective dose. Anything too little will do nothing. Anything too much
may be negative for your health.
That is why I am a big fan of lab analysis such as blood tests or organic acid
tests to make sure you can get the effective dosage of anything you may need to
use.
The below supplements are relatively safe to use. However, I have added a
Always seek professional advice before consuming any supplement
products. The next chapters are for informational purposes only.
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disclaimer and will always suggest seeking professional advice.
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THE POWER OF MAGNESIUM
CHAPTER 19:
THE POWER OF MAGNESIUM
In today’s modern diet it is very hard to get the adequate amount of magnesium
needed from the food we eat.
Magnesium is involved in so many different processes throughout the human body.
60% of magnesium is found in our bones, aiding in bone density.
The evidence shows that magnesium is involved in over 800 chemical processes and found in every cell of
the human body!
A few benefits include:
●
Co-factor in enzyme activity
●
Contraction and relaxation of muscle
●
Digestion
●
Aids food breakdown
●
Nervous system regulation by helping regulate neuro-transmitters
●
Motility
●
Parasympathetic nervous system up regulation (De-Stress)
●
Fights anxiety and depression
●
Anti-Inflammation
●
Helps Pre-Menstrual Syndrome Symptoms
Magnesium aids physical activity
If you are physically active magnesium will help buffer lactate and improve the
use of carbohydrates for energy, increasing blood sugar sensitivity.
active due to depletion of the mineral during strenuous activity.
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You will also need around 20% more intake than someone who isn’t physically
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THE POWER OF MAGNESIUM
Magnesium Types & Specific
Functions:
There are a few types of magnesium’s. These
different types respond differently and you may find
you will benefit from one type more than another.
Magnesium Glycinate:
●
Lowers Cortisol
●
Detox Phase 2
Magnesium Threonate:
●
Crosses blood brain barrier
●
Helps sleep
●
Improves memory
Magnesium Daily Dosage
Male: 400-420mg
Female: 310-320mg
THE MAGNESIUM TO STAY AWAY FROM!
Magnesium Taurate:
Magnesium Oxide: (DO NOT TAKE)
●
Insulin Sensitivity
●
Toxic form of magnesium
●
Helps Gaba Pathways
●
Oxidises, which is the opposite of anti-
●
Increases glutamate
oxidant and can cause inflammation
(Due to increase in glutamate some may find an increase in
anxiety with this type of magnesium)
Some Magnesium Rich Foods
Magnesium Citrate:
●
Krebs Cycle Citric Acid
●
Helps Motility
●
Attracts Water Into Digestive System
Quinoa, Almonds, Avocado, Salmon, Pumpkin Seeds
Magnesium Sulfate:
●
Detoxification
●
Relaxation
●
Popular in EPSOM SALTS AND CREAM
●
Krebs Cycle
●
Don’t tend to work for sleep
●
Use throughout the day
Magnesium Orotate:
●
Helps cardiac issues
●
Helps with heart attack
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Magnesium Malate:
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MIND PERFORMANCE HEALTH
YOU WANT TO BOOST YOUR
PERFORMANCE? MAKE SURE
YOU GET YOUR MAGNESIUM
INTAKE.
38
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OMEGA 3 TO BOOST YOUR HEALTH
CHAPTER 20:
OMEGA 3 TO BOOST YOUR HEALTH
Omega 3 fatty acids are crucial in to include in your nutritional diet.
When we talk about Omega 3 fatty acids, we include the following into the discussion:
●
DHA – Docosahexaenoic Acid
●
EPA – Eicosapentaenoic
●
ALA - Alpha-Linolenic Acid
DHA and EPA are shown in research to have the most benefits, for example DHA has been studied and seen
to have a large positive response in the brain and EPA can be seen to have a large benefit with areas like joint
health… Both forms of Omega 3 compliment each other throughout the body with the benefits they provide.
●
Reduction in blood triglycerides
●
Decrease pre-menstrual syndrome negative symptoms
●
Promotes brain and eye Health
●
Pregnancy development
●
Improve cardiovascular health
●
Helps auto immune issues
●
Improves sleep quality
●
Decreases heart disease
●
Reduce blood pressure
●
Reduces cognitive imbalances like anxiety and depression
●
Increase HDL Cholesterol (You want this in a higher range)
●
Decrease LDL Cholesterol (You want this lower)
●
Decreases inflammation
●
Increases insulin sensitivity
●
Increases muscle anabolic sensitivity
●
Improves joint pain and bone health
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MIND PERFORMANCE HEALTH
Why are Omega 3s one of my favourite supplements for
overall health and performance?
39
OMEGA 3 TO BOOST YOUR HEALTH
As you can from above there are a large number of benefits.
The importance about improving all the above for body composition?
Optimising the above makes you a fat burning and muscle building machine!
Daily Intake of Omega 3 fatty acids
Most of us do not get enough omega 3s in our diet. Eating wild Salmon 3
servings a week would be a great way for you to hit your omega 3 status.
However, supplementation can be an easier way if you do not get it in your whole
food nutrition.
Supplementation Dosage
EPA and DHA combined total of 3g daily intake. You can achieve this with fish oil
MIND PERFORMANCE HEALTH
tablets or liquid.
40
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INCREASE YOUR ENERGY WITH ELECTROLYTES
CHAPTER 21:
INCREASE YOUR ENERGY WITH ELECTROLYTES
When people think of electrolytes, they immediately think of products like Powerade,
Gatorade and any other sports drinks that promote the use of electrolytes for
performance and recovery.
I will say these products have their place…. But when we talk about pure electrolyte solutions, they do fall
short.
What is an electrolyte?
●
An electrolyte is a fluid that can conduct electricity
●
Mineral Salts:
●
Sodium
●
Potassium
●
Magnesium
●
Phosphorus
●
Different forms include chlorides, bicarbonates, sulfates and phosphorus
The Electrolyte balance for health
The current issue with the modern diet is that we have an imbalance of
electrolytes. The diet includes on average 3,400-3,700mg of sodium and 2,400mg
of potassium.
The ratio should be sodium 2,300mg to 4,700mg of potassium. Making it a
potassium to sodium 2:1 ratio.
MIND PERFORMANCE HEALTH
This makes the modern diet more sodium dominant.
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INCREASE YOUR ENERGY WITH ELECTROLYTES
Why does this matter?
●
Too much sodium leads to all sort of health implications like hypertension,
high blood pressure and water retention.
●
Keeping the bell curve analogy in mind. There is an effective dose and a dose
that may be negative to health.
●
Sodium isn’t a villain. Like all other electrolytes in excess it can cause issues.
It just gets abused the most. Sodium is important for protein transportation,
shuttling energy into cells, muscle performance and many other functions.
The electrolyte balance is extremely important and regulated by hormones in
your body. Our body runs as an electrical system using sodium and potassium
aid our central nervous system and brain. When we sweat during our workouts
we lose sodium. If we do not have efficient potassium it will leave intracellular
(inside the cell) and get into the blood, once again this can be detrimental to your
health, causing issues with your heart.
What is the issue with the sports drinks?
1.
They contain an imbalance of electrolytes with the content of sodium well
above potassium.
2. They contain a lot of sugar.
As I said above sports drinks have their place. They can provide a quick source of
sugar to aid recovery and energy in the form of glucose to use in the energy cycle
or store as glycogen for later use.
MIND PERFORMANCE HEALTH
But they are not the best for electrolyte balance. Sugar is a terrible conductor.
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INCREASE YOUR ENERGY WITH ELECTROLYTES
Some of the benefits of electrolytes to body composition:
●
Increases muscle endurance
●
Amino acid transportation to help protein synthesis
●
Aids central nervous system efficiency
●
Digestive system
●
Can help headaches and nausea
●
Helps shuttle nutrients into the cell
●
Improves energy and metabolism
●
Buffers lactic acid
I recommend a product that has the correct ratio of electrolytes without the additives of sugar or artificial
ingredients. I have no connection with this company but will always promote a product I believe has been
created to help optimise health with the correct quality ingredients:
MIND PERFORMANCE HEALTH
Synerplex, Sports Electrolytes Solution.
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Copyright © MIND PERFORMANCE HEALTH 2020. All rights reserved
DETOX DIETS. YOUR DOING IT WRONG
CHAPTER 22:
DETOX DIETS. YOUR DOING IT WRONG
Detox diets are a hot topic and are used as diet system to try and enhance body composition (Or marketed to
do so…). But they are done poorly and can actually decrease your body composition results.
IS THE EPIDEMIC OF TOXICITY OF THE MODERN WORLD THE RESULT OF A LARGE
“
EXPOSITION OR IS THE EPIDEMIC OF INFLAMMATION LEADING TO THE EXAGGERATED
ACCUMULATION OF TOXICITY? ”
-DOCTOR MARK SHAUSS
There is no answer to the above… as both points can be proved.
The realisation of toxicity issues travel all the way back to the Roman Empire when it was found blacksmiths
working with assorted metals caused birth defects to those around the working area.
Real toxicity issues cause:
●
Low energy
●
Kidney issues
●
Metabolic issues
●
Liver issues
●
Body composition issues
Now since this book is on body composition optimisation, I am going to give you some understanding on the
detoxification process:
●
Phase 1 and 2: Liver
●
Phase 3: Kidney, Lungs, Intestine, Skin
MIND PERFORMANCE HEALTH
There are three stages of Detoxification:
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DETOX DIETS. YOUR DOING IT WRONG
1
2
Phase 1
Vitamins and minerals will bind to toxic chemicals that are circulating in the system.
Phase 2
The bounded chemicals from phase 1 will enter phase 2 where amino acids will go through
detoxification metabolism added to the bounded chemical in phase 1.
3
Phase 3
Now that the phase 1 and phase 2 stages have done their job, the bounded chemical is ready
for elimination which can be done by respiration (Lungs), Urine (kidney), Excretion through
stool (Intestine) and Sweating (Skin).
Lets turn detoxification on its head...
Most of these detox diets focus on phase 1 and 2…. But they mostly forget phase 3.
THIS CAN ACTUALLY CAUSE YOU TO BE MORE TOXIC IF YOU DO NOT HAVE PHASE 3
OPTIMISED.
You can re-absorb the toxic chemicals if you do not have the systems efficiently working in phase 3. Hence
you can cause more issues to your health and body composition due to inflammation!
So, what should we do? Work backwards. Make sure your phase 3 is working efficiently before commencing
MIND PERFORMANCE HEALTH
any detoxification protocol.
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DETOX DIETS. YOUR DOING IT WRONG
Few basic tips to greatly improve detoxification without expensive, potentially harmful and useless
supplements or extreme diet protocols:
3
2
1
Phase 3
●
Drink more water (Kidney)
●
Infrared Sauna (Sweat, skin)
●
Fiber, water, cephalic phase (Intestine, digestion)
●
Stress awareness (overall elimination)
Phase 2
●
Meet your daily protein requirements
Phase 1
●
Mineral and vitamin status
MIND PERFORMANCE HEALTH
Work on the inflammatory causes before doing any crazy detoxification methods.
46
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METABOLISM BOOST. DON’T BLAME YOUR SLOW METABOLISM...
CHAPTER 23:
METABOLISM BOOST. DON’T BLAME YOUR SLOW
METABOLISM...
Do you really have a slow metabolism causing your weight loss to be slower?
Is it the thyroid? Or is it stress?
Metabolism is always a hot topic… “I have a slow metabolism or slow thyroid and this is stopping my weight
loss progress”.
Now let’s look at some simple understanding of metabolism.
Simple Term Understanding
RT3 – Stops the process of upregulation of T3 by blocking cell receptors. This is important so we don’t burn
through all our energy supplies.
T3 – Enters the cell and upregulates cell metabolism.
T4 – 6-7x less active than T3.
TSH – Thyroid stimulating hormone.
THINK OF RT3 AS THE BREAK PEDAL IN A RACE CAR.
THINK OF T3 AS THE ACCELERATOR PEDAL IN A RACE CAR.
BOTH ARE NEEDED!
The process of metabolism
The hypothalamus sends a signal to the pituitary gland to produce TSH - Thyroid
Stimulating Hormone that signals the thyroid to produce T3 (7%) and T4 (93%).
produce RT3 and T3. RT3 and T3 are produced at the same amount from the
liver, 40% each.
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From the thyroid T4 will go to the tissues and organs, such as the liver, to
47
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METABOLISM BOOST. DON’T BLAME YOUR SLOW METABOLISM...
Metabolism and Your Gut
Considering the liver produces 80% combined of RT3 and T3, the remaining 20%
from the liver converts into T3Ac and T3s that secretes directly into the gut. From
here the microbiome of the gut will cut the sulfate and acetic acid group and
allow the re-uptake of T3 into the blood through enzyme activity.
Remember in the above chapter about detoxification how I stated the importance
of phase 3 in the gut (the elimination process). If we have poor gut function
you will not re-absorb T3 back into the blood, meaning you won’t optimise your
metabolism!
This is a strong argument to always look after your digestive system when
looking for a healthy metabolism!
What will produce more RT3 ratio than T3?
Remember RT3 is the break in a car to regulate metabolism. T3 is the accelerator
to boost metabolism.
Why would we need the break on and use more RT3 than T3?
●
Starvation
●
IL-6 (Inflammation)
●
Cortisol (Excess stress)
YOU HAVE THE BREAK PEDAL ON! SLOWING YOUR PROGRESS.
If your l-tyrosine amino acid supply is going excessively towards the stress
pathways, you will have less for your metabolism pathways!
MIND PERFORMANCE HEALTH
NOTE: The stress pathways burn through the amino acid L-tyrosine as it is apart of
the materials used to create the neurotransmitter dopamine, nor-adrenaline and
adrenaline! T3, RT3, T4 = Tyrosine with iodine bonds.
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METABOLISM BOOST. DON’T BLAME YOUR SLOW METABOLISM...
Takeaways to help metabolism:
Be aware of your stress
●
Make sure you have enough protein in your diet
●
Focus on gut health, phase 3 elimination
●
Decrease inflammation
●
Pay attention to your 3 phases of detoxification
●
Be wary of starving yourself, you will plateau
MIND PERFORMANCE HEALTH
●
49
Copyright © MIND PERFORMANCE HEALTH 2020. All rights reserved
SLEEP. GET A GOOD NIGHT SLEEP FOR A GOOD DAY’S FAT LOSS
CHAPTER 24:
SLEEP. GET A GOOD NIGHT SLEEP FOR A GOOD
DAY’S FAT LOSS
In this section I will aim to teach you enough knowledge to improve your
understanding around sleep and why it is important in achieving better body
composition results.
William C Dement is one of the MOST BRILLIANT
RESEARCHERS ON SLEEP and I suggest keeping up
to date with his work.
Its interesting to know that after all the research on
sleep findings…ignorance is the worst issue of all
found with sleep issues.
SLEEP IS A HUGE GAME CHANGER WHEN WE
ARE TALKING ABOUT BODY COMPOSITION
OPTIMISATION.
Please note: Sleep is not an off switch and being
awake is not a on switch.
There are two distinct systems:
●
Wake fullness
●
Sleep
These two systems are always fighting against each
MIND PERFORMANCE HEALTH
other all day, 24/7.
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SLEEP. GET A GOOD NIGHT SLEEP FOR A GOOD DAY’S FAT LOSS
Why do we need sleep?
In 2015 researchers found the Glymphatic system. The glymphatic system
controls neuron repairs and infections. The glymphatic system get rid of toxins in
the brain and is 60% MORE ACTIVE WHILE SLEEPING.
Sleep will down regulate the genes that cause Alzheimer’s disease.
The Phases of Sleep:
1
Light Sleep
●
1st Phase Light Sleep, First Phase N1 – 5% total of night
●
2nd Phase Light Sleep goes between REM and deep all night
long (50%) of the night
2
3
Deep Sleep
●
Still a bit of dreaming
●
Restorative
●
Growth Hormone spike
REM (Rapid Eye Movement)
●
4-5 cycles per night
●
Temperature regulation
●
Regulate pain perception (pain threshold)
●
Psychology recharge
●
Paralysis
MIND PERFORMANCE HEALTH
Stress can stop full REM and wake up due to body thinking it is in fight or flight mode.
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SLEEP. GET A GOOD NIGHT SLEEP FOR A GOOD DAY’S FAT LOSS
The issues of not getting enough quality sleep:
Lack of sleep awareness can cause:
●
Lack of psychology charging
●
Downregulation of Growth Hormone
●
Poor restoration of the physical body
●
Toxicity issues
●
Lack of adenosine clearance, causing energy issues the following day
●
Poor neurotransmitter function, causing poor cognitive function
●
The higher possibility of issues such as Alzheimer’s
●
Inflammation
How does this affect your body composition?
Higher chance of sugar cravings and overeating for energy
●
Poor digestion due to inflammation
●
Poor muscle recovery due to regeneration issues
●
Neurotransmitter downregulation such as dopamine, limiting your drive
●
Lack of energy
●
Excess stress hormones, causing poor fat loss capabilities
●
Less activation of the parasympathetic system (rest and digest)
MIND PERFORMANCE HEALTH
●
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SLEEP. GET A GOOD NIGHT SLEEP FOR A GOOD DAY’S FAT LOSS
Tools to aid sleep quality:
Stress Awareness
●
Be aware of your stress.
●
If you are stressed and in fight or flight you will not want to enter stages of
sleep like REM.
●
You will have restless sleeps and wake up during the phases as the body will
not want to paralyse.
Nutrition Awareness
●
Eat a range of foods that decrease nutrition stress.
●
Eat foods that do not cause an inflammatory response.
●
Protein and healthy fats in your diet for development, anti-inflammation,
enzyme and detoxification up-regulation.
Mineral Balance
●
Magnesium deficiency can cause issues with sleep.
Caffeine Awareness
●
Caffeine can park in the receptors where adenosine binds to.
●
This will decrease sleep and if used excessively and at the wrong times cause
sleep issues.
Artificial Light and The Sleeping Environment
●
No blue light in your room while sleeping.
●
Light can decrease melatonin production by 70-80% (Even just by touching
●
Gratitude journal, write down what you are grateful for just before sleeping
●
Anxiety journal, write down thoughts that are on your mind
●
Journal entries need to be done around 5pm, put it down on paper
●
All things that need to be done in future written down
●
Binge watching TV has a 98% risk of having a poor night sleep
WHAT IS THE GOLDEN RULE OF GETTING A GOOD NIGHTS SLEEP?
MIND PERFORMANCE HEALTH
your skin). This will decrease sleep quality
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THINK ABOUT IT. IF YOU
DON’T LOOK FORWARD TO
THE NEXT DAY YOU WILL
AVOID GOING TO SLEEP TO
DELAY WAKING UP. MAKE
SURE YOU HAVE THINGS
TO LOOK FORWARD TO THE
FOLLOWING DAY.
MIND PERFORMANCE HEALTH
TO SLEEP WELL YOU HAVE
TO LOOK FORWARD TO YOUR
NEXT DAY
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HOW TO LOSE FAT AND BUILD MUSCLE
CHAPTER 25:
HOW TO LOSE FAT AND BUILD MUSCLE
I have created this e-book to help you drop body fat while building or maintaining lean
body mass.
Here are the rules for success with nutrition chasing body composition goals:
●
CONSISTENCY IS KEY
●
Create a intention as listed in page 11
●
Have a plan and time-frame
●
Be prepared to adjust
●
Apply principles and experience
●
Make it work into your individual lifestyle
●
Own your identity. Eat like your identity would
Fat Loss and Weight Loss
Firstly, I want to explain the differences between Fat Loss and Weight Loss:
Fat Loss: Decreasing body fat levels
Weight Loss: Decreasing overall body weight levels that includes: Fat, Muscle,
Organs, Water, Bone
As you can see from above there is a difference between fat loss and weight loss.
This is extremely important to understand.
Setting your food measurements:
You can use portion sizes
2. You can use calorie counting
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1.
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HOW TO LOSE FAT AND BUILD MUSCLE
There are no issues with using portion sizes or counting calories as your
measurement tracking method. The main rule is to be CONSISTENT with the
measurements and the total amount of food you are consuming. This will help
you know whether you need to raise foods or lower the amounts.
The following is to give some understanding on the points of measurements
from a unit perspective that will determine whether you lose weight, maintain or
put on:
Maintenance Calories or Maintenance of Food:
What is it? Amount of food that will retain your current weight.
Why Is It Important? This will determine your baseline where you can lower
(weight loss) or raise (weight gain).
Guidelines:
●
Your baseline will move depending on your activity levels, lean body mass,
stress levels
Deficit Calories or Deficit of Food:
What is it? Eating Below Your Required Maintenance Amount of Food
Why Is It Important? This will promote weight loss as your body will immobilize
fat for fuel
Guidelines:
●
Going too low for too long will promote nutrition stress as your body enters
survival mode. This may cause a slower metabolism, water retention and
ultimately a plateau.
●
20% deficit under your maintenance has been shown to still build muscle
MIND PERFORMANCE HEALTH
(Body Re-Composition – build muscle and lose fat at the same time).
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HOW TO LOSE FAT AND BUILD MUSCLE
Surplus Calories or Surplus of Food:
What is it? The Amount of food is increased past maintenance, causing weight
gain.
Why Is It Important? This is important for storage of energy and if your goal is
hypertrophy (muscle gain) being in a surplus will promote more muscle gain due
to the higher storage capabilities and less nutrition stress.
Guidelines:
●
If you have a larger amount of food past your maintenance calories you will
promote faster weight gain. Sometimes this is unfavourable as you can only
promote so much muscle gain, meaning you will store fat at a higher rate.
●
For the best Lean Body Mass gain in a surplus aim to have a slight surplus to
gain over the long term.
To breakdown the above simply. There is an amount of food that will:
1.
Make you retain your weight.
2. Elicit weight loss.
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3. Elicit weight gain.
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LEVELS OF NUTRITION MASTERY
CHAPTER 26:
LEVELS OF NUTRITION MASTERY
Which nutrition protocol should you use to burn your body fat? Simple, the one that
keeps you the most consistent and the one you individually respond to the best.
Here are a few protocols that may be of interest (there are many more, but these
are some of the most popular).
Before I describe them, there are some rules I have with using these protocols. As
stated time again consistency is key.
Mind Performance Health Clients can achieve different Levels of Nutrition
Mastery. The examples are below:
Level 1 Clients:
Make progress with gradual small changes example: Drink a
little bit more water, concentrate on not missing a particular
meal daily.
Level 2 Clients:
Follow the plan 80% of the time example: Monday – Friday
100% on plan, on weekends go off plan.
Level 3 Clients:
On point 95% of the time, Have one meal off plan a week.
Level 4 Clients:
Follow the nutrition plan 100%, still learning stress awareness.
Level 5 Clients:
Manage and aware of their stress and follow the plan 100% of
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the time.
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LEVELS OF NUTRITION MASTERY
Just like in martial arts as you are more dedicated and complete challenges you
unlock certain rewards and levels of mastery. Think of the journey of a white belt
to black belt.
To make sure the protocols are doing what they are meant to, they need to be
followed otherwise they are useless... There is no point doing a ketogenic diet
(low carb high fat) to promote ketosis and metabolic flexibility when on the
weekend you consume a whole day’s worth of carbohydrates.
The best plan is the one that is followed. You need to earn the right to use some
of the following protocols, and you do with dedication and compliance of sticking
to a plan. You need to go on the journey of a white belt progressing to a black
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belt.
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NUTRITIONAL PROTOCOLS. ARE YOU READY TO USE THEIR FULL POTENTIAL?
CHAPTER 27:
NUTRITIONAL PROTOCOLS. ARE YOU READY TO USE
THEIR FULL POTENTIAL?
The principles of body composition are the main drivers in unlocking your full
potential
●
Eat in a deficit of calories to elicit fat loss
●
Optimize your macro nutrient ratio (Protein, Fats and Carbohydrates)
●
Optimize your micronutrient intake
●
Decrease inflammation
●
Increase nutrient partitioning
●
Awareness of starvation
●
Train in a discipline that stimulates lean body mass gain
If you understand the above, you’ll notice why some “diets” work and others don’t.
Understand Principles. Not Diets.
The next section will be on particular protocols and their potential benefits. Keep
in mind the principles. I will also recommend what NUTRITION MASTERY LEVEL
MIND PERFORMANCE HEALTH
you will need to be to get the full benefit of these protocols.
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NUTRITIONAL PROTOCOLS. ARE YOU READY TO USE THEIR FULL POTENTIAL?
Lower Carbohydrate Diet
Nutrition Mastery Level: 2+
Higher Protein and Fat Diet. Daily Carbohydrates are decreased and either evenly
spread through-out the day, Back loaded (more towards the end of the day) or
Front Loaded (more towards the front of the day).
This type of nutrition protocol aims to increase insulin sensitivity, use fat for fuel
and lower inflammation.
This is a great starting nutrition protocol to follow and can be easy to maintain as
there are still some carbohydrates in the diet for energy. Use whole food sources,
starchy carbohydrates, healthy fats and limit sugars.
Ketogenic Diet
Nutrition Mastery Level: 3+
The Ketogenic Diet is a nutrition protocol that has a really low intake of
carbohydrates and puts the body into a state called Ketosis. Ketosis is the aim
to promote the use of Ketones as energy for fuel. Due to limiting carbohydrates
your body needs to switch to utilizing more fats for fuel. Higher Protein and Fat
Dominant Diet.
The traditional ketogenic diet aims to have maximum 50g of carbohydrates per
day, mainly picked up in vegetables and some fruits.
There are some health benefits when going on a ketogenic diet that may lower
inflammation such as bacteria issues in the digestive system. It was actually
prescribed in the 1920s by doctors to aid epilepsy with their patients.
To promote Ketosis, you need to stick to the plan for a period of time. There is no
point in doing this protocol if you go off plan a couple of times a week consuming
a lot of carbohydrates.
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Some people respond well to ketogenic diets, whereas others respond negative.
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NUTRITIONAL PROTOCOLS. ARE YOU READY TO USE THEIR FULL POTENTIAL?
Intermittent Fasting
Nutrition Mastery Level: 2+
Intermittent fasting has been around for a very long time but has gained more
popularity throughout the world. Simply you have a period of planned fasting
preceding a period of eating. A simple diet is the 16/8. 16 hours of fasting before
8 hours of eating.
There are benefits to fasting. Fasting can help control body fat levels,
consumption, clearing the digestive system, lowering inflammation, increasing
blood sugar sensitivity and is also convenient as some people don’t like to eat at
certain part of the day, like the mornings.
You can also still eat too much if you don’t apply by the main principles I
mentioned at the start of this chapter.
Intermittent fasting may also not be the best protocol for increasing muscle
mass as a supply of amino acids is needed every 3-5 hours to aid protein
synthesis.
Calorie Restriction
Nutrition Mastery Level: 4+
Calories restriction plans incorporate a day or two of limited calories. In your
weekly nutrition schedule these limited calorie days may consist of only 1 meal
that day of 600 calories. All other days of the week would have spread meals
throughout the day.
Some benefits of calorie restriction is that it can aid insulin sensitivity, gut health,
metabolic flexibility and decrease inflammation.
You would also want to make sure your other days are planned correctly with
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nutrient intake to make sure nutrition stress is not an issue.
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NUTRITIONAL PROTOCOLS. ARE YOU READY TO USE THEIR FULL POTENTIAL?
Carbohydrate Cycling
Nutrition Mastery Level: 4+
Popular in the body building and physique competition world. Carbohydrate
cycling involves having days of higher carb intake, days of moderate intake
and days of low intake. There are many ways to execute a carbohydrate cycle
protocol.
For example, a 3-day rotation Carb Cycle Diet:
Day 1: 5 Servings of Carbohydrates
Day 2: 3 Servings of Carbohydrates
Day 3: 0 Serving of Carbohydrates
Repeat.
This protocol seems to work more towards the Male demographic. Having a
supply of glucose and storage of glycogen will aid workouts and promote protein
sparring.
The lower days aim to increase insulin sensitivity to utilize the carbohydrates
more efficiently.
This is a protocol that must be followed correctly to get the most benefit. There is
no use doing a carbohydrate cycle program when you go off plan and don’t follow
MIND PERFORMANCE HEALTH
the high, moderate and low days.
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NUTRITIONAL PROTOCOLS. ARE YOU READY TO USE THEIR FULL POTENTIAL?
4-1 Protocol
Nutrition Mastery Level: 4+
More popular with Females than Males. You have 4 days in a deficit with 1 day in
a surplus driven by an intake of dietary fat.
The low days can have a varied split of your macro nutrients protein, fats and
carbs. Your 5th day you will just increase your fat intake on that day in a surplus.
There is yet to be more research on this protocol to see the driving mechanics,
but it seems that an increase of enzyme activity on the higher fat days help utilize
fat for fuel. This system seems to be better for Females, suggesting there is a
more of a specific hormone response.
Example:
Day 1: Deficit Food, Even spread of macronutrients
Day 2: Deficit Food, Even spread of macronutrients
Day 3: Deficit Food, Even spread of macronutrients
Day 4: Deficit Food, Even spread of macronutrients
Day 5: Keep protein and fat intake the same as days 1-4. Drive Fat intake past
maintenance.
Repeat.
Once again. Consistency needs to be maintained with this type of nutrition
MIND PERFORMANCE HEALTH
protocol to get the full benefit.
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HOW TO MEASURE FAT LOSS PROGRESS?
CHAPTER 28:
HOW TO MEASURE FAT LOSS PROGRESS?
Markers I like to see that reflects progress during a fat loss phase:
● 0.5-1% loss of body fat per week
● 0.5-1% loss of weight per week
● 3-5mm loss of body fat skin folds per week on 12 sites
● Visual Improvements
Now these markers may vary depending on some circumstances for example,
Females menstrual cycle. These are points that can be relatively set to forecast
and set intentions during preparation.
Example of planning:
A male with 20% body fat who is 100kg in weight
In 10 weeks, we would aim to lose:
Body Fat Minimum: 5% Body Fat
Body Fat Maximum: 10% Body Fat
Minimum Scale Weight: 5kgs
Maximum Scale Weight: 10kg
Body Fat Skin folds: 30-50mm loss
We would also aim to retain or have some protein synthesis to build muscle
depending on the individual’s genetics and exposure to anaerobic strength
MIND PERFORMANCE HEALTH
training.
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HOW TO MEASURE FAT LOSS PROGRESS?
What would determine whether you are on the minimum or maximum side of the
equations?
●
Compliancy to the plan
●
Awareness of your stress
●
Individual genetic makeup
MIND PERFORMANCE HEALTH
NOTE: There are cases where body Re-Composition can be achieved. This is the
magical situation where you retain your scale weight, dropping body fat and
building muscle. This can be done by not driving your deficit (The amount
of food) to low, or by keeping your food around your maintenance calories.
Essentially your weight is switching from your fat mass to more lean body mass.
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SO, YOU WANT TO DO A PHYSIQUE COMPETITION OR LOOK LIKE A COMPETITOR?
CHAPTER 29:
SO, YOU WANT TO DO A PHYSIQUE COMPETITION
OR LOOK LIKE A COMPETITOR?
Let Prep Fit into your life.
Don’t fit life into your prep.
Preparation can be hard. It’s a challenge. As a
Once you believe in yourself becoming a physique
challenge it brings growth.
competitor, it’s a matter of COMPLETING THE DAILY
TASKS.
Losing body fat, especially when we go to the lower
●
Eat to the plan
the body. The leaner you go the harder the challenge
●
Train as per the plan
it may be.
●
Hit the step target
●
Have 3 non-negotiables that gives you enjoyment
levels of body fat %, is something that puts stress on
Realising this. Embrace the challenge.
(Can be as simple as date nights with your
partner, playing video games, going for a hike in
This book is about optimising body composition, not
just losing a few kgs. To do this you need to trust the
process, be honest and have fun!
nature, going to the beach etc..)
●
Focus on sleep
●
Track variables
When we look at time of physique competitions for
natural competitors, we want to have a longer time
Physique competition is just advanced fat loss. You
frame that may be 16-24 weeks in length just during
push the boundaries a little bit further for a longer
a fat loss phase.
time.
The reason for this is to have more time to lose body
fat while minimizing as much of the physiological
and psychological stress associated with
To be successful you need to take on the BELIEF
AND IDENTITY OF A PHYSIQUE COMPETITOR
which will allow the behaviours and habits that are
associated with success.
MIND PERFORMANCE HEALTH
preparation.
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SO, YOU WANT TO DO A PHYSIQUE COMPETITION OR LOOK LIKE A COMPETITOR?
Nutrition
Standard but an effective frame-work when chasing body composition in
physique competitions:
●
Muscle Retention
●
Performance Retention
●
Anabolic health and function
●
Protein for muscle degradation
●
Minimum Fat for health, hormone development
●
Carbohydrates to drive performance
Application
You can use a tool like MFP (My Fitness Pal) to track macros and calories. You
can also use portion measurements of food. Consistency is key.
Protein
●
2-2.5kg per body weight daily
●
Enough to keep satisfied
●
Muscle Retention
●
Muscle protein synthesis
Fats
0.7-1g per body weight daily
●
Hormone development
●
Health
MIND PERFORMANCE HEALTH
●
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SO, YOU WANT TO DO A PHYSIQUE COMPETITION OR LOOK LIKE A COMPETITOR?
Carbohydrates
●
Will vary to make up the rest of the calories
●
Fuel Performance
●
Protein sparring
Optimising Preparation
●
We want to limit variability
●
We want to maximise consistency
Please note that the above is with the application of Anaerobic energy dominant
strength training, which is the most optimal way for achieving body composition
MIND PERFORMANCE HEALTH
results hence why physique competitors and body builders train in this way.
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COMPONENTS OF ENERGY AND HOW THEY AFFECT YOUR WEIGHT
CHAPTER 30:
COMPONENTS OF ENERGY AND HOW THEY AFFECT
YOUR WEIGHT
This next section is going to be on the application of setting your nutritional protocols
to start getting results!
Just for your understanding here are some energy requirement calculations that
take the amount of food you need for the day:
Components of Daily Energy Expenditure:
BMR is the number of calories required to keep your body
functioning at rest.
Resting Metabolic Rate (RMR)
RMR supports breathing, circulating blood, organ functions,
and basic neurological functions.
Thermal Effect of Feeding (TEF)
The TEF is the energy required for digestion, absorption, and
disposal of ingested nutrients.
Non-Exercise Activity Thermogenesis (NEAT)
Non-exercise activity thermogenesis (NEAT) is the energy
expended for everything we do that is not sleeping, eating or
sports-like exercise.
Exercise Energy Expenditure (EEE)
EEE is the amount of energy one expends during exercise.
Thermal Daily Energy Expenditure (TDEE)
The addition of all of the above to get the total amount of
energy required for cognitive, organ, physical work and
physiological function (BMR+RMR+TEF+EEE+NEAT=TDEE).
MIND PERFORMANCE HEALTH
Basal Metabolic Rate (BMR)
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: COMPONENTS OF ENERGY AND HOW THEY AFFECT YOUR WEIGHT
There are many ways to calculate calories, set
macros and create a baseline to start from.
You can use macro trackers and calorie counters
●
Did you lose weight? Fantastic your in a deficit.
●
Did you not lose weight or even gain weight? You
might be at maintenance or a surplus of calories
to do this or search for calculations such as HarrisBenedict Equation which can calculate your BMR
(basal metabolic rate). Each of the components
above have their own calculations as well.
(food).
●
Pull back the calories slightly if you are holding
or putting on weight to start eliciting weight loss
after the 2-3 week start.
All of these calculations are known as the OUTSIDE
IN APPROACH whereby you create a plan through
calculating energy requirements
Though extremely important the outside in approach
needs to be also combined with the INSIDE OUT
APPROACH whereby your individual psychology and
physiology is taken into consideration. This is where
the plan needs to fit you, and not you fit the plan.
For the simplicity and effectiveness of these
applications I aim to teach you, I am not going to give
the breakdowns of all the calculations. For most it
will leave you confused. For those of you that would
like to you can research the energy requirements
above or contact Mind Performance Health.
Just understand there are many components that
require energy to do their job.
SPECIAL NOTE: Once again when we talk about
body composition we want to also build or
maintain our Lean Body Mass. This will make
your physique look sharper, fuller and overall
just better.
One special technique I like to do especially in
the first 4 weeks is to slightly build up calories
usually in the form of carbohydrates weekly
after starting in a deficit. Given the progressive
overload of training intensity and/or volume
weekly, scale weight will normally drop even
with the raise due to the raise in energy
requirements of the progressive workload.
Once the scale weight or measurements show
a plateau it means that we have found a higher
baseline of calories (the amount of food) that
will allow more body composition optimisation.
Excess energy intake = storage.
Lower energy intake = utilizing the storage for
energy.
●
Start food in a deficit and keep it the same for 2-3
weeks (Eliciting Fat loss).
●
Track your average weight loss over 2-3 weeks,
It is also important to note that you can increase your
food intake and actually progress with fat and weight
loss given your utilizing the fuel in-coming.
The Wider the base. The bigger the pyramid.
you will lose water retention and glycogen
to a lot of weight loss in the beginning. Hence
why when people start “dieting’ they lose a lot of
weight during the first week.
MIND PERFORMANCE HEALTH
normally when starting off which will contribute
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THE REFEED. HOW YOU CAN USE THIS TOOL TO GET LEANER
CHAPTER 31:
THE REFEED. HOW YOU CAN USE THIS TOOL TO GET
LEANER
The Refeed
An Intermittent increase in calories that is going from a deficit to back to baseline
calories that maintains body weight or slightly over. This is usually done with
carbohydrates when talking about anaerobically trained individuals. Out of 7 days
a week this can be for 1-3 days of the week.
Benefits:
●
Shuts down psychological stress
●
Helps compliancy
●
Diet adherence
●
Performance Retention
●
Studies have been done thought there is a small hormonal benefit, but new
studies show shorter refeeds may be because of the top first points.
This tool is very popular with physique competitors and individuals getting into
MIND PERFORMANCE HEALTH
really low body fat levels.
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THE DIET BREAK. INVESTING IN YOUR BEST VERSION
CHAPTER 32:
THE DIET BREAK. INVESTING IN YOUR BEST
VERSION
Diet Breaks
Basically, diet breaks are 1-2 weeks of increase in calories that is going from a
deficit to back to baseline calories that maintains body weight or slightly over.
Much like the refeed they are predominately increased by calories made up of
carbohydrates.
Benefits:
●
Shuts down psychological stress
●
Helps compliancy
●
Diet adherence
●
Performance Retention
●
Studies do show more of a hormonal benefit during diet breaks than refeeds,
but once again the reason for this is yet to be further studied as it may be due
to the psychological benefits.
Once again these are very popular with individuals chasing low body fat levels
long term. There is a lot of new research of diet break benefits coming out that is
MIND PERFORMANCE HEALTH
highly positive.
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TRAINING FOR BODY COMPOSITION
CHAPTER 33:
TRAINING FOR BODY COMPOSITION
So, what is the best training style for body composition?
I could write another whole book on the science of strength training and different
parameters. But in this edition, I will give you the takeaways that are important to
start implementing.
Is achieving the best body composition spending hours on a treadmill? Running?
Bootcamp? Cross Fit?
Remember… Body Composition is in relation to your lean body mass and body fat
levels. Optimising body composition is decreasing body fat while increasing or
maintaining lean body mass.
The best training method is the one that promotes these changes and trains
predominately the ANAEROBIC SYSTEM.
I will always say the best plan is the one you can be consistent with long term
and taking that into consideration the application of Strength Training with
weighted load external to body weight will always be the best tool to gain ideal
body composition improvements.
MIND PERFORMANCE HEALTH
There are a few rules however that come into play
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TRAINING FOR BODY COMPOSITION
Individualism
●
Always have your goal in mind
●
Think of where you are starting at in terms of training age
●
Make sure the program will be effective for you
●
Think of your genetic make-up, are you dominant slow twitch? Or are you
dominant fast twitched? Think endurance runner (slow) vs sprinter (fast)
●
Think of your individual preferences (Do you like circuit work, do you like
lifting heavy?)
Progressive Overload
●
Stress, Recover, Adapt. There needs to be a stimulus that causes enough
stress where your physiology adapts and changes to handle the demands of
the stressor. In this case we want to use weight training as the stimulus for
tension, metabolic stress and damage on our muscles so we can adapt and
grow
●
You can progress with intensity or volume
Volume = The amount of work in the workout. There are many different ways to
gauge this for example:
1.
Total Sets x Reps x Tempo
2. Total Sets
3. Total Time Under Tension
There are also two terminologies to understand:
MRV: Maximum Recoverable Volume
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MEV: Minimum Effective Volume
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TRAINING FOR BODY COMPOSITION
Basically, this relates to the bell curve. There is a point where the stimulus of
workload is too little, and nothing will happen.
There is also a point where you can do too much causing de-training and
negative adaptions.
Take these into context as you’ll find different people can tolerate more volume
than others. It is shown that females usually can tolerate more volume than guys.
Intensity = Relates to the weight used in relation to your 100% achievable effort
at that given load or weight, your 1 Rep Max (1RM).
●
Make sure you know what adaption and stimulus you are focusing on
hypertrophy, functional hypertrophy, relative strength, power or absolute
strength. All of these adaptions will require work at different intensity ranges
to elicit the changes they involve.
●
70% Intensity of your 1RM is the minimum to train strength and mass
Without going through the science, linear or undulation applications here is the
simple takeaway and basic frame-work that will cause stress, adaption and
progression for body composition in regards to strength training.
●
Have a weekly training schedule and commit to those days whether it is 3,4,5
or 6 days a week.
●
Keep the same exercises for a minimum of 4 weeks.
●
Put more volume on body parts you wish to bring up.
●
One week increase volume (Reps).
●
The next week increase intensity (Go the next weight up or 2.5-5% increase).
●
Repeat either going up in reps or going up in intensity/weight.
●
Only change exercises when you reach a plateau for 2-3 weeks. If you are
progressing, keep going.
●
De-load for 1 week every 8-12 weeks. Meaning back off the heavy lifting and
volume to about 70% so you can recover. Simplified, lift a little bit less heavy
and do less work that week, don’t work too hard so your body can recover and
adapt to the work you have done throughout the weeks previously.
Repeat this whole framework again until the next de-load.
Be compliant. Be consistent.
MIND PERFORMANCE HEALTH
●
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THE ULTIMATE FAT LOSS PLAN
CHAPTER 34:
THE ULTIMATE FAT LOSS PLAN
Well done. You have now learned a lot of new effective tools, knowledge and tips to
optimise your body composition.
Now, let’s put it all together and create THE ULTIMATE FAT LOSS PLAN.
STEP 1: Write your goal. You need a destination otherwise the ship will not know where to sail.
Refer back to Chapter 6: Setting your body composition plan up for success
STEP 2: Take on that identity now. If you are currently 80kg and want to get down to 60kg. What would a 60kg
you do? How would they eat? How would they train? What would they say no to? And most importantly… how
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good would they feel!
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THE ULTIMATE FAT LOSS PLAN
STEP 3: You need to set a time frame. This will help keep you mentally focused and consistent over time
knowing there is a point in time you want to peak. I am all about long term progression but breaking it down
into small goals over time is extremely effective and rewarding
Refer back on Chapter 29: How to measure fat loss progress
Date
Goal
Date
Goal
Date
Goal
STEP 4: Eat, Sleep and Train your way to success.
Now that you have your goal, your targets and set a time frame, let’s put together the framework for nutrition.
Keep consistent with food portions and food types over the time frame.
Start at a baseline.
How many meals you will have in a day that suits your schedule, Keep eating times consistent.
Meal 1
Time/Location
Meal 2
Time/Location
Meal 3
Time/Location
Meal 4
Meal 5
Time/Location
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Time/Location
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THE ULTIMATE FAT LOSS PLAN
Make sure you follow these rules.
1.
3-6 portions of protein a day spaced every 3-5 hours from waking up. Make sure to have protein with each
meal you have in that given day.
2. You have a choice to have your carbohydrates predominately at the start, end or evenly spread
throughout the day. Whatever you prefer, just keep portions the same over time.
3. 2-4 Servings of healthy fats a day.
4. 1-2 servings of fruit a day.
5. Handful of vegetable with your whole meals that is 80% green and 20% coloured.
6. Monitor, be aware and track your water target.
Keep the same nutrition plan for 2-3 weeks. There are three things this will tell you.
Scale Weight
1.
If it has decreased, you are in a deficit of food and losing weight.
2. If it has stayed the same, you’re at maintenance.
3. If it has increased, you’re in a surplus of food.
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BONUS: I HAVE INCLUDED A WHOLE FOOD NUTRITION FOOD CHOICE PLAN IN THE
FOLLOWING PAGES. PICK YOU PREFERENCES FOR YOUR FOOD FROM THIS LIST.
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THE ULTIMATE FAT LOSS PLAN
The Ultimate Fat Loss Plan Tips
Be realistic with your portions.
●
If you’re a smaller female, you may start with the smaller portions.
●
If you’re a larger male, you may start with the higher portions.
If scale weight has stayed the same or increased, decrease your portion sizes of
carbohydrates or fats (Don’t take away all fat intake) and keep consistent for a
week to see changes.
●
Stay away from gluten and inflammatory foods
●
Be aware that any foods outside the plan will increase the energy coming into
your body, possibly meaning you will store it as fat if not used
●
Focus and respect SLEEP as it will help you melt the fat away
●
Take your 3 fat burning supplements once you have consulted professional
advice: magnesium, electrolytes and omega 3s.
●
Have a training plan that is progressing over time as stated in Chapter 34.
TRAIN HARD, EAT FOR PERFORMANCE AND YOU WILL HAVE
SUCCESS!
If you want to step it up with professional help with more attention to detail,
taking away your guess work, book a consultation today with Mind Performance
Health to see if we can help.
MIND PERFORMANCE HEALTH
GE T STARTED
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THE ULTIMATE FOOD LIST
CHAPTER 35:
THE ULTIMATE FOOD LIST
PROTEIN
SMALL SERVING
WHITE MEAT
100g Chicken
100g White Fish
100g Turkey
100g Prawns
RED MEAT
100g Lamb
100g Beef
100g Pork
80g Salmon
HEALTHY FATS
SMALL SERVING
40g Natural Peanut Butter
1 TBSP Extra Virgin olive Oil
1 TBSP Avocado Oil
20g Grass Fed Butter
40g Nuts
100g Avocado
MEDIUM SERVING
WHITE MEAT
150g Chicken
150g White Fish
150g Turkey
150g Prawns
RED MEAT
150g Lamb
150g Beef
150g Pork
120g Salmon
LARGE SERVING
WHITE MEAT
200g Chicken
200g White Fish
200g Turkey
200g Prawns
RED MEAT
200g Lamb
200g Beef
200g Pork
170g Salmon
MEDIUM SERVING
80g Natural Peanut Butter
2 TBSP Extra Virgin olive Oil
2 TBSP Avocado Oil
40g Grass Fed Butter
80g Nuts
220g Avocado
LARGE SERVING
110g Natural Peanut Butter
3 TBSP Extra Virgin Olive Oil
3 TBSP Avocado Oil
60g Grass Fed Butter
100g Nuts
340g Avocado
MEDIUM SERVING
LOW GI
125g Cooked Brown Rice
200g Raw Weight Sweet Potato
125g Cooked Black Rice
125g Cooked Quinoa
HI GI
125g Cooked Basmati Rice
125g Cooked Jasmine Rice
200g Cooked White Potato
LARGE SERVING
LOW GI
250g Cooked Brown Rice
400g Raw Weight Sweet Potato
250g Cooked Black Rice
250g Cooked Quinoa
HI GI
250g Cooked Basmati Rice
250g Cooked Jasmine Rice
400g Cooked White Potato
SMALL SERVING
LOW GI
65g Cooked Brown Rice
100g Raw Weight Sweet Potato
200g Pumpkin
65g Cooked Black Rice
65g Cooked Quinoa
HI GI
65g Cooked Basmati Rice
65g Cooked Jasmine Rice
100g Cooked White Potato
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STARCHY CARBS
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THE ULTIMATE FOOD LIST
VEGETABLES AND SALAD
NOT INCLUDED STARCHY VEGETABLES eg. Corn,
potato or pumpkin
TIP: 80% Green 20% Coloured Salad/Vegetables
Choices per serving
Gluten
Soy
Refined Sugar
Vegetable Oil
Margarine
Dairy – Commercial
Trans-fats
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Cucumber
Eggplant
Green Beans
Kale
Mushrooms
Onion
Zucchini
Tomatoes
Turnip
Spinach
Peppers
Parsley
Celery
Broccoli
Asparagus
Carrot
Capsicum
Bok Choy
Lettuce
FOODS TO AVOID
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