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7. Carb cycling and refeeds There are a few reasons why people may start to choose refeed days or carb cycling. The principle however is to lose more fat at a time where body fat percentages are abnormally low. How does this work? You can’t force the body to lose fat; you must coax it. In most cases simply staying in a calorific deficit will work fine. But what happens when fat levels become low and the body starts to panic? It will hold onto fat and look to other sources of mass to use as energy. Remember we weren’t designed to have extremely low body fat percentages. Fat is there for survival and to regulate hormones etc. for women it also helps to protect the reproductive organs. So, at some point the body will fight back and adapt. What we then do is start to carb cycle or refeed. What we need to do is influx the system with carbohydrates. This tricks the body into thinking it has a new energy supply. It switches back over to fat for energy. So, you may have 3-4 low carb days which will give the body a limited supply of glucose then suddenly increase the carbs on the fifth so the body has a new energy supply. It no longer panics about low body fat and energy reserve and starts to use the carbs and fat as energy for your workouts. A refeed day works on the same principles. A five-day cycle may look like this: Determine how many carbs to eat by figuring out the highest day. So, 1 – 1.5g carbs per lb of body weight is sufficient. So, for myself I weigh 170lbs therefore I’d start off with 1.5 x 170 = 255g so… Day 1 - 175g Day 2 – 125g Day 3 – 75g Day 4 – 125g Day 5 – 225g Then repeat. Monitoring your weight and body composition as you go along. As you can see I’m manipulating my carbs by 50g at a time. I would advise that the high carb days would be placed on heavy training days not on days of your training for example. Some people may like to increase fats on a low carb day and lower them during a high carb day. However, depending on your calorie intake will depend on whether you wish to do this. One problem I’ve found though is that a lot of people use the system too early in a fat loss phase. When you start a cut a simple calorie deficit as discussed earlier is more than sufficient. Only use these systems when the deficit ceases to work anymore. Essentially these little tricks should be kept in the back pocket until you really need them. If you want more info about how to go about this style of programming, please feel free to get in touch. 24
8. Choosing your macros based on your specific body type Choose your macros based on your specific body type! By this stage, you should have filled in the questionnaire about your body type. Giving you one of the following answers. Or this may be something you already know. If not, then please feel free to get in touch. Ectomorph Endomorph Mesomorph Each body type has a specific macro divide that will help to produce better results in wellbeing and training. Optimizing your energy levels and generally ensuring you are performing correctly. Whether you are looking to lose weight, gain muscle or simply maintain your composition these charts can help you starting off. I must add though as time goes on you will find your own rule of thumb. However, these are great starting blocks for anyone who wants to get results. Ectomorph Endomorph 20% 25% 40% 35% 55% 25% protein carbs fats protein carbs fats Mesomorph 30% 30% 40% protein carbs fats 25
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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 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
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: 6. Be aware of restricted dieting G
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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