Nutrition

Food Groups:
There are five main food groups:
 Carbohydrates (Bread, Rice, Potato, Cereal, Banana, Couscous, semi-skimmed milk etc)
 Protein (Fish, Chicken, Pork, Beef, Lamb, Low Fat Cheese etc)
 Fruit and Vegetables (Broccoli, Cauliflower, Cabbage, Onions, Lettuce, Tomato, Cucumber, Carrot, Peppers,
Radish, Oranges, Apples, Pears, Berries, Strawberries, Cherries, Peach etc)
 Fat (chocolate, cheese, cream, full fat milk, crisps, nuts, biscuits, pastries, fried chicken, chips, bacon, sausage
etc)
 Good Fats (olives, salmon, avocado etc)

The key to healthy eating is having smaller portions more often.

Ideally to lose weight or gain muscle you should eat 6 equally small portioned meals a day

Losing Fat:
To lose weight follow theses steps:
 Reduce the amount of fats and carbohydrates you eat:
o Try to cut out all fats 6 days in seven and on the seventh day allow yourself to have some treats.
o Try not to eat many carbohydrates after 1500. Fill up early in the day and at night eat plenty
vegetables and fruit if possible.
 Increase the amount of protein you eat:
o Especially grilled, baked or barbecued meat – fried meat has a high fat content try and avoid if
possible.
 Increase the amount of water you drink:
o Yes you can help drink yourself thin – water flushes toxins and impurities out of your system.
 Try and swap processed carbohydrates for unprocessed ones:
o Swap white rice to whole grain rice (brown rice)
o Swap white bread to whole grain bread (brown bread)
 Try and eat more fresh fruit and vegetables:
o Extra vitamins are essential for a healthy body especially when you are training.
 Try and cut deserts 6 days in 7. If you stay good all for 6 days REWARD YOURSELF on the seventh with a treat
or two 
 Take a multi vitamin and mineral after you exercise on a training day and first thing in the morning on a day
off.

Sample Eating Plan to Lose Fat:

07.30 Brown Toast, Non-sugar Cereal, Fruit Juice
10.00 Piece of Fruit
12.00 Main Course, Rice (Full), Vegetables/Salad
15.00 Piece of Fruit
17.00 Main Course, Rice (half or non at all), Vegetables/Salad
17.30 TRAINING
18.30 Straight after Training – Multivitamin/mineral
20.00 Fruit

Follow this for 6 days and reward yourself with a day off and eat whatever you want – if you are strict 6 days in 7 you
trick your body because fats will not be absorbed in a 12 hour period after 6 days of dieting.

Note: To lose fat you must cut out as much fatty food as possible and carbs on an evening. This is especially true
on an evening because carbohydrates which are not used turn into fat. It takes approx 4 hours for your
body to process carbohydrates into glycogen (muscle fuel). If you eat at 17.00 the food will not be
processed and ready for use until 21.00. At which you will be resting and then turns to fat. Eat carbs early in
your day!!!
 A multivitamin/mineral and creatine is recommended after exercise. Your body is screaming for these and
will be absorbed into your body almost instantly. If it is a rest day take these first thing in the morning
instead.

Gaining Muscle/Bulk:
To gain weight follow these steps:
 If you are naturally skinny:
o Increase the amount of everything you eat do not hold back on fats and carbohydrates
o Eat 6 equal amounts of protein (25g Whey Minimum) throughout the day, approx every 2-3hours
 If your are naturally chunky:
o Try to cut out all fats 6 days in seven and on the seventh day allow yourself to have some treats.
o Eat 6 equal amounts of protein (25g Whey Minimum) throughout the day, approx every 2-3hours
o Try not to eat many carbohydrates after 15.00. Fill up early in the day and at night eat plenty
vegetables and fruit if possible.
 Increase the amount of protein you eat:
o You should aim to have between 5-6 portions of protein evenly spaced out throughout the day.
o Whey Protein is a must – 15-25g of protein (not weight of powder but amount of protein per serving)
 Increase the amount of water you drink:
o Again water flushes toxins and impurities out of your body and improves your well being.
 Try and swap processed carbohydrates for unprocessed ones:
o Swap white rice to whole grain rice (brown rice)
o Swap white bread to whole grain bread (brown bread)
 Try and eat more fresh fruit and vegetables:
o Extra vitamins are essential for a healthy body especially when you are training.
 Try and stay good all for 6 days. REWARD YOURSELF on the seventh with a treat or two 
 Take a multi vitamin and mineral after you exercise on a training day and first thing in the morning on a day
off.
 Take Creatine – take your full daily consumption after you train and take all at once on a non-training day. Do
not bother loading as the packet recommends – total waste of time.

Sample Eating Plan for skinny people to Gain Muscle:

07.30 25g Whey Protein, Brown Toast, Non-sugar Cereal, Fruit Juice
10.00 25g Whey Protein
12.00 Main Course, Rice (Full), Vegetables/Salad
15.00 25g Whey Protein,
17.00 TRAINING
18.00 Straight After Training – Multivitamin, 5-6g Creatine, 25g Whey Protein
18.30 Main Course, Rice (Full, half or non at all), Vegetables/Salad
21.00 Fruit

Sample Eating Plan for chunky people to Gain Muscle but not fat:
07.30 25g Whey Protein, Brown Toast or Non-sugar Cereal, Fruit Juice
10.00 25g Whey Protein
12.00 Main Course, Rice (Full), Vegetables/Salad
15.00 25g Whey Protein,
17.00 TRAINING
18.00 Straight After Training – Multivitamin, 5-6g Creatine, 25g Whey Protein
18.30 Main Course, NO RICE or Carbohydrates, Extra Vegetables/Salad
21.00 Fruit

Note: To lose fat and gain muscle you must cut out as much fatty food as possible and carbs on an evening. This is
especially true on an evening because carbohydrates which are not burnt turn into fat. It takes
approximately 4 hours for your body to process carbohydrates into glycogen (muscle fuel). If you eat at
17.00 the food will not be processed ready for use until 21.00 and turns into fat!

If your skinny, don’t worry about this, you have a fast metabolism and you need your body to burn fuel. If
you don not eat your body will burn muscle tissue instead of food – you want size gains not losses so eat!
A multivitamin/mineral and creatine is recommended after exercise. Your body is screaming for these and
will be absorbed into your body almost instantly. If it is a rest day take these first thing in the morning
instead.