Nutrition Challenge 2018
Part Deux
The details

WHY DO WE
GET FAT?
Overeating?
Lack of exercise?
Eating the wrong food?
Lack of sleep?
Genetics?

Calories In vs. Calories Out
Most traditional weight loss regimen focus on this one factor
Seems simple eat less move more
Caloric restriction has not led to sustainable long term fat loss
Focus on calories only seems silly 2000 cal of sugar is clearly less healthy than
2000 cal of high quality real foods
Does not explain weight loss seen with higher calorie diet such as Atkins

Hormonal theory
Body composition determined by hormones specifically Insulin and to a lesser
extent cortisol
The higher your insulin levels and the longer they are elevated the more fat you
will accumulate
Stress, both emotional and physical, elevate cortisol which also stimulates fat
accumulation

So what do we do?
Step 1 - Quality ie what
Dan said
Step 2 - Quantity
Step 3 - Timing
Step 4 - Sleep ie what
Dan said again

Diet Plans - Quality, Quantity and Timing
Zone , paleo, macros , intermittent fasting are all popular diet plans which work by
manipulating the quality,quantity and timing to effect outcome
Macros - set a diet that consists of fixed percents of the three macronutrients on a
daily basis
Zone Diet - macro counting diet but macros are fixed at every intake at 40/30/30
every meal and snack has these macros splits
Paleo diet - focus is only on quality and elimination of certain foods no processed
foods , no legumes (phytic acid) , no dairy (lactose)

Diet Plans - Quality, Quantity and Timing
Intermittent fasting - fasting periods designed to affect insulin levels
Multiple options for fasting 12/12, 16/8 , 24/24 daily, every other day 3 days/week
Not significant calorie restriction just eat daily calories within feeding window
Keto diet - diet that eliminates most/all carbs to utilize fat as energy

Quality - What Dan Said!!!!!

Quantity - How much we should eat
First to take your nutrition to the next level you will need to have a goal and you
will have to weigh and measure at least at first!!
Start with protein you need between 0.7 and 1 gm/lb of body weight.
My math: 200lb x 0.8 = 160gm protein/day X 4cal/gm = 640cal/protien/day
Start with the following macro breakdown (this is only a starting point) and is
percentage of calories
40% carbohydrate; 30% Protein; 30% Fat

Quantity - How much should we eat
640 cal/day of protein = 30% of calories for the day = 160gm of protein
640 cal/day of fat = 30% of calories for the day = 71gm of fat
850 cal/day of Carbohydrates = 40% of calories for the day = 212gm of Carbs
This calculation will put you in a caloric deficit for me this works out to about 2100
calories daily
If you use 1gm/lb to calculate it will generate a good starting point for maintenance
of current body composition

Quantity - How much should we eat
Track your food daily
Stick to your plan
Track your results - in the
gym, on the scale , body
composition
Make adjustments but
give it a few weeks before
changes

Quantity - How much should we eat
Adjustments depend on plan your following and/or your goals
Zone Diet - recommends increase in fat if losing too much weight or performing
poorly
If performance is your ultimate goal I feel increase in carbohydrates is best
although this may not lead to the least body fat
Define your goals, aesthetic ie is it to look better naked, ie low body fat % or is it to
kick ass during workouts and adjust accordingly

Quantity - How much should we eat
Adjustment should be in 200-400 cal range
Whether you adjust your fat (zone) or your carbs or both you will need to
track again how this change affects your body and your performance
Long term success is a process and results with nutrition are very
individual specific learn what works for you

Timing of Intake
Timing of meals
throughout day
pre/post workout
nutrition
Timing of
Macronutrients
Fasting a potential
option ?

Timing of intake
Most experts still suggest 3 meals a day and limit snacking
Eliminate intake before sleep
Your pre and post workout shake does not matter if you have not fixed the rest of
your diet
30-50 gm carbs pre workout 20-30 gm protein post workout

Timing of Intake
Macronutrient composition vary with meals unless follow strict zone meal plan
Ideally focus carbohydrate intake around workouts to limit insulin the rest of day
Try to avoid instances of having to eat a large amount of one macro at the end of
the day just to make your numbers

Intermittent fasting
Goal is to have prolonged periods of very low insulin levels.
This allows body to utilize fat stores and switch from storage mode to utilization
mode.
Ultimate goal is to reverse and/or prevent insulin resistance which is a primary
metabolic derangement that leads to other chronic disease in addition to obesity
Do not make the mistake of putting yourself into severe caloric restriction make
sure your getting adequate calories during the eating window

Keto Diet
Super low carb typically a macro mix of fat/protein/carbs 75/20/5
Forces your body to switch from carbohydrate to fat as fuel
You’ll need to confirm your in ketosis usually with urine strips
Can be helpfull with certain medical conditions seizures, bipolar, type 2 diabetes

Sleep
Lack of sleep leads to elevated cortisol levels and lowered HGH levels
Goal is 7.5 hours or more not always obtainable but think more is better
Think of sleep as part of your training just like making time to get to the gym make
time for sleep

Supplements
Omega 3 fatty acids - anti inflammatory effects
Creatine - helps muscles produce energy during high intensity work
BCAA - really not much evidence that they are beneficial unless your a vegan and
may be lacking Lysine
Protein - on the higher end on the protein range @1gm/lb may be helpful to
ensure adequate intake