nutrition and performance book

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2. Thermodynamics What is thermodynamics? Simply put, the way the human body converts food and liquid to energy. Calories in v’s calories out. People think low fat; low carb diets are the success to fat loss. Or smoothie diets or the Aitkens diet for example. However, the truth is all you need to do is maintain a calorie deficit. Exert more energy output that the energy you put into your mouth. A calorie in dietary terms is a unit of energy, found in the food and drink we consume daily. The number of calories we consume vs. the number of calories we burn will determine how much fat we will lose or gain. It’s that simple, in most cases. So, to gain muscle and fat, we must stay in a constant state of caloric surplus, more calories in than what we burn. Providing you are training for this purpose. To lose fat and muscle we must be in a constant state of caloric deficit, more calories burnt than what we consume daily. Providing you are training for this purpose. It doesn’t matter which program you decide to take on, its more about how you manage your diet that will determine whether you’re going to be in a deficit or surplus of calories. However, different programs will have different physical effects on the body. I have written up two great training programs to show this. WB Strength and size WB Re shape and re-build Also, depending on how you manage your calories and diet will determine how much fat you lose as opposed to muscle. This works the same for how the amount of muscle you gain instead of fat. The section on macros will cover this. To do this safely we must ensure however that we do not increase or decrease the calories too much at one time as this will have negative effects on the body’s metabolism. Slow and steady increases and decreases of no more than 250-500 Kcals a day is plenty and in some cases even less is better. This will be dependent on a few factors, such as your current bodyweight and calorific intake. If you increase calories too much too soon then the trade off will be fat gains. This isn’t necessarily bad; however, we must try to keep it to a minimum for health and compositional purposes. Remember, we want to build muscle. Similarly, dropping calories too much too soon will raise stress levels in the body, and lead to detrimental results hormonally and physically. Whilst training the body needs sufficient fuel. If you are new to training, or simply getting back into it then you may need to increase your calories to start with to ensure the body is getting what it needs in order to remain energised. In fact, a lot of people notice considerable fat loss when they increase calories and start training from the outset. This positive consistency is enough to achieve great results. How to decide your calorie intake will be discussed further on. 10
A calorie is not just a calorie. The calories you eat need to be made up of healthy and nutrient dense elements to provide healthy results. It’s especially not just a calorie when we look at obesity, heart disease and all the other issues that come with unhealthy eating. 11
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Page 3 and 4: Nutrition and performance guidance
Page 5 and 6: 16. How the muscle grows How to st
Page 7 and 8: Much of this will boil down to will
Page 9: elax, de-stress and get adequate sl
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21 and 22: Below I have bullet pointed how you
Page 23 and 24: 6. Be aware of restricted dieting G
Page 25 and 26: 8. Choosing your macros based on yo
Page 27 and 28: Overtraining Below I’ve listed so
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35 and 36: Cyclic Dextrin - This is pure carbo
Page 37 and 38: Here are a few supplements that I f
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47 and 48: The mind muscle connection *“As y
Page 49 and 50: So, if you want to gain muscle simp
Page 51 and 52: Gut health is determined by the lev
Page 53 and 54: and eating a healthy diet will also
Page 55 and 56: We must keep out leptin levels in c
Page 57 and 58: 20. Final thoughts So, you have com

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