LEVEL 1 NUTRITION
EFFECTIVE & SUSTAINABLE
OPTIMISE YOUR NUTRITION
To get the best bang for your buck you want to eat the most nutritious food available to you. To speed up your progression it is paramount to fuel your body as best you can with the aim to imropove your nutrient uptake, metabolism and cell repair speed.
We want to eat for health first and in the process, you will improve the stabilisation of your hormones and lose any unnecessary fat which will greatly assist your training. If you weigh less those push-ups won't feel heavy anymore. To move with less resistance we need to have a good strength to bodyweight ratio. You will be gaining strength while losing fat (if needed) at the same time which will skyrocket your progress each week. You will feel the difference and be able to measure it with you repetitions.
All you need to do is keep the intention to continue to improve your nutrition and over time it will evolve for the better. Remember nutrition is a personal work in progress. Adapt these protocols to suit your tastes and lifestyle.
Use this time now to make some big improvements and it will change how you eat for the rest of your life. Regardless of your starting point or body composition, eating for health will always win. You will look and function how you are supposed to. Instead of just worrying about how you look, start optimising how you function and feel.
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SHRED FAT
Your fat reserves are simply an excess energy store. This controlled structure keeps the guard rails to ensure you can tap into that reserve without major restriction that doesn't last and risks deficiency.
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Apply these 3 simple protocols consistently and you will shred up and smash your workouts every time.
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Do this:
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1 HOME MADE SHAKE
2 MAIN MEALS - EAT IN 1/3'S
STAY HYDRATED WITH WATER
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EATING IN 1/3's
1/3 protein, 1/3 starchy carbs, 1/3 vegetables.
You do not necessarily need to divide your ingredients into completely straight lines but it is a great place to start. You will hit good enough macros and be able to stay consistent with zero thought or time spent tracking - If you are just starting out it is recommended to calibrate and check intake for 1-2 days to improve your judegment.
Over time you will discover more variation or your preffered sources for each food group for sustained quailty nutrition.​​​
DAILY SHAKE
Here is how to make my go to shake and my recommended morning supplementation. This is something I have researched and perfected over the years. Of course, you can personalise your own recipe to your tastes and do your own research for supplements. The framework is what matters.
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​You can have this first thing in the morning or if you are fasting until lunch then it can be your afternoon high protein snack. Both methods work well the main thing is that total intake is controlled.
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It's important to fit your nutrition around your tastes and work with intolerances. If protein powder causes stomach upset then you should look to get your protein from a more natural source. For breakfast 4 eggs, spinach, 1 slice of toast is a great alternative.
SEQUENCE 8 MEAL PLANNER
If you would like to fill out your own meals and snacks download a copy here. I recommend saving it on your phone or printing once you have filled it out. This will be far superior for consistency compared to any standardised meal plan or app telling you what to eat. You want this done right?
Do it yourself.
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Use the Meal Plan framework shown below. To personalise your own click the Doc icon.
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Me issuing you a standerdised meal plan simply won't cut it. It will not suit your personal tastes and habits so it becomes extremely hard to stick to or even start.
Instead, you need to go by a framework and improve your nutrition with trial and error until you find what works for you. As with anything, this can only fail if you give up. To crack this long term you can fit the nutrition planner to your tastes and lifestyle.
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All you have to do is stick to these simple guidelines for the next 4 weeks and you will see results fast. Keep eating like your future athletic self and it will help optimise your progress as well as keep you looking the part. Eating healthier food is easier said than done. Your nutrition is something that needs adapting and evolving as you adapt and evolve... the good news is, it will get easier. It will become automatic. Make sure you put in the work, prepare ahead and make the right choices. You know what to do. Just do it.
