1.

What Actually Matters

Introduction

● Macronutrients are adjusted weekly or as needed, so it’s crucial to track your

food intake and bodyweight consistently (right after waking, on an empty
stomach, after using the bathroom, etc.) The food chart in this document gives
you different protein, carb, and fat sources which you can substitute for greater
variety in your diet.

● Putting moral value or associating different foods as “good” or “bad” is an easy

way to ruin your relationship with food. With that said though, non-processed
foods have more micronutrients and more volume per calorie compared to
processed foods. This means you can consume any food you want in moderation.

● The goal is to help you understand what is in food and what your body needs. By
learning this, you'll eventually be able to mindfully and intuitively eat what you
want and continue to make progress with your fitness goals. Ultimately, this is
not meant for you to be stuck calculating how many calories are in a slice of pizza
or if you can have a drink with your friends.
Measuring Food​: Use consistent measurements. Weigh your foods with a food
scale, don’t use measuring cups, tbsp, tsp, etc. as these aren't always accurate. If
you normally weigh your meat cooked, use that method consistently, and vice
versa. Whichever method you choose, keep doing it. Just make sure you are
tracking accordingly.

Water Intake: Aim for 4 litres per day. This is mandatory for all athletes. Lack of
water intake will make your body retain it, and can also cause digestion and
bloating issues.

Seasoning: Don't be scared to seasoning your food!

Some recommendations: garlic, turmeric, curry powder, black pepper, cinnamon,
etc. You can use condiments with calories
(Ketchup, BBQ Sauce, etc.) but make sure you track it.

Caffeine: Should be utilized in moderation. Overuse will cause the body to build a
tolerance and become unresponsive in certain ways, which is why cycling off it
every now and then is advised.

In nutrition, understanding the core sequence of importance will help you create
the results you desire. Below is a visual of these pillars, referred to as the
"Hierarchy of Progress". It contains a lot of information and can be quite
overwhelming at first, but that's okay! Learning this may seem tough early on, but
the goal is to provide you with a visual depiction of what is most important when it
comes to changing your body composition.
1. Calories (Energy) - The baseline of your success comes down to
adherence to your caloric goal. If you consume more calories per day
than your body requires to survive, you will gain weight. This is referred
to as a ​caloric surplus​. If you consume less calories per day than your
body requires, you will lose weight. This is known as a caloric deficit.
Eating the same amount of calories your body needs to survive is called
eating at ​caloric maintenance, meaning you will stay at the exact same
weight. If there is only ONE THING you should focus on during the day, it's
ensuring that you’re hitting your caloric goal.

2. Macronutrients​ - Calories are made up of three macronutrients –protein,

carbohydrates, and fats. These are covered in more detail below. Second
only to your calorie goal, it is very important to ensure you’re hitting your
macronutrient numbers for the day (and if you do the math, your macros
should equal to your total daily calorie goal). Each macronutrient plays a
different but equally as important role in fueling your body properly.

3. Micronutrients - Vitamins and minerals are absolutely crucial for

longevity and health. Through eating a balanced diet (fruits, vegetables,
lean sources of meat) and taking a daily multivitamin, your micronutrients
should be covered.
 4. Meal Timing - While taking in certain macronutrients at specific times may be
beneficial (e.g. carbs before and after a workout), there is no clear research that
shows having 3 meals per day versus 6 meals per day impacts or changes your
metabolism drastically. However, there is evidence that suggests 4-6 protein
feedings spread evenly throughout the day has some good benefits in terms of
muscle protein synthesis.

5. Supplements - This portion is the least important and not necessary for your
success unless you have a pre-existing condition or nutrition deficiencies.
Supplements are meant to be used as an added benefit but not as a crutch. You
might notice the benefits of supplements more directly when you are taking care
of the more important pieces of the equation on a consistent basis.

2. Macronutrient Basics

Macronutrients​ are a category of nutrients that provide calories or energy. These

nutrients are required in large amounts (i.e. macro) to maintain growth,
metabolism, and other body functions. Now we'll briefly cover the three main
macronutrients:
Protein

● There are 4 calories in 1 gram of protein.

● Aim for 1.0-1.2g of protein per pound of lean body mass.
● This equates to roughly 0.8-1.0g of protein per pound of body weight.
● The leaner you are and more muscle mass you have, the more important
protein becomes.
● Protein helps repair and build your body's tissues, allows metabolic reactions
to take place and coordinates bodily functions.
● Try to consume even portions of protein throughout the day.
● For example, if you eat 5 meals per day and your goal is 200g of protein, try
to get 40g of protein per meal.
● Ensure each meal has a quality source of protein (meat, eggs, dairy, fish, etc).
● At the end of the day, your total daily protein intake is most important.

Carbohydrates

● There are 4 calories in 1 gram of carbohydrates.

● Carbohydrates is the body’s main and preferred source of energy / fuel.
● The amount of carbohydrates you need varies based on your caloric goal.
● All bodily tissues use glucose for energy, necessary for the central nervous
system, kidneys, brain, and muscles to function properly, also important in
intestinal health and waste elimination.
● Consume carbohydrates before AND after your workout. (See Extras Section)

Dietary Fat

● There are 9 calories in 1 gram of fat.

● Aim for 0.35 – 0.45g of fat per pound of body weight.
● Dietary fats are essential to give your body energy and to support cell
function. They also help protect your organs and help keep your body
warm. Fats help your body absorb some nutrients and produce important
hormones, too.
 ● Consume fats away from your workout window .Fats don't do much
to improve the quality of your workout, your energy level during
your workout, or your recovery post-workout. Because of that,
prioritize carbohydrate and protein consumption around workouts.
● Healthy fats are ideal to consume away from your workouts.

● Based on your macronutrient goals, sometimes your last meal of

the day can become a “whatever is left” meal. For example, if it's
the end of the day and you’ve already hit your protein goal, but
have 100g of carbs left to eat, then so be it! Preparing your meals
ahead of time can prevent this from happening in the first place,
but it can still happen from time to time.
● The most important thing is to hit your daily calorie goal, then your
macronutrient goals with an emphasis on protein intake.

How Accurate Should I Be?

You DO NOT have to hit your calories and macros exactly every day​. Within 10g of
each macronutrients is fine. (E.g. If your goal is 250g of carbs, 240g-260g of carbs is
fine). S​ trive for consistency over perfection. Being consistent with tracking every
day is much more important than hitting your numbers exactly. Pay attention to the
numbers, but don’t obsess over them.

3. Food Chart
T​he concept of “If It Fits Your Macros” (IIFYM) is thefundamental baseline of every
diet. At the end of the day, your results are based off your consumption as a whole,
not because you ate a salad for lunch or a donut for dessert.

There are, however, certain foods that are more conducive for muscle gain while
keeping body fat in check. These foods are more nutrient dense and help improve
satiety. Below is a general list of foods for each macronutrient. These foods are not
the only foods you can consume, bthey're just some recommendations to keep in
mind when creating your own meal.
 Protein Carbohydrates Fats
Egg Whites Brown Rice (C) Almonds
Chicken Breast Spanish Rice (S) Peanuts
Lean Ground Beef White Rice (S) Walnuts
(93/7)
Lean Ground Pasta (C) Peanut Butter
Turkey (93/7)
Bison Sweet Potato (C) Almond Butter
Steak Mashed Potatoes (S) Avocado
Tilapia Old Fashioned Oats (C) Whole Eggs
Cod Ezekiel Bread (C) Cheese
Salmon Quinoa (C) Candy / Junk Food

Tuna Couscous (S)

Fat-free Cottage Cheese Barley (C)
Greek Yogurt Low-Sugar Oatmeal
(Quaker) (S)
Protein Bars Vegetables (C)
Fruits (S)
Candy / Junk Food (S)
Cliff Bars (S)
S: Simple carbohydrate: Digests and available for energy expenditure in the body
fast. Ideal for consuming before and after a workout
C: Complex carbohydrate: Digests and available for energy expenditure in the body
slower. Ideal for consuming at times away from your workout.

4. Supplementation

Supplements are ​there to supplement your diet, not take over your diet. 97% of your
success will be determined by how well you adhere to your nutrition plan (calories and
macros). But If you want to maximize your results, consider taking the supplements
listed below. For high-quality and affordable supplements, I recommend MyProtein
(code: Cohnan saves you 40%).

1. Creatine Monohydrate. ​Of all listed, creatine is the most effective and well-studied
dietary supplements of all time. The proper dosage of Creatine is 3-5g per day,
every day, any time of day. Some of the benefits incline:
a. Increased muscle strength and size
b. Enhances recovery
c. Enhances brain function

2. Multivitamin. I​ t would not hurt to take a daily multivitamin. Multivitamins help

maintain cellular efficiency, activate enzyme systems that are essential to cellular
function, make up for nutrient deficiencies in food, and much more. A multivitamin
a day is a very easy way to ensure you are covering all the essentials.
 3. Whey Protein. ​Whey protein is considered a complete protein as it contains all
9 essential amino acids and is low in lactose. Whey protein is ideal to consume
post-workout, as it digests quickly and is available for muscle repair faster than
whole foods. Whey protein can also be consumed at any other time of the day
to help you hit your daily protein.

4. Fish Oil. ​Fish oil has been shown to help increase "good" HDL cholesterol, lower
triglycerides (blood fats), reduce blood pressure, and prevent plaques from
forming in arteries. For all these reasons, fish oil can be a great addition to your
diet.

5. Greens Drink. This is just another great way to get your daily fruits and
vegetables in for the day. Nothing magical about these, but can help.

6. Pre-Workout. ​The main ingredient found in most pre-workouts is caffeine, and

while it's a great tool to use every now and then, I wouldn't rely on it everyday.
Other common ingredients are L-Citrulline Malate, Beta Alanine, Betaine, and
BCAA's, which if dosed properly, can help reduce fatigue and allow you to train
longer and harder. But like most things, everything in moderation, just mae
sure you don't consume at night at it may impact your sleep negatively.

6. Extras
You may have expected a more structured and rigid diet plan, but overly
structured plans reduce overall adhere for the long term. ​Keep It Simple:​ the time-
tested principle of sticking to your calorie consumption and hitting your
macronutrient numbers as closely as possible is more than enough.​ As a plan gets
more complex and strict, compliance and adherence drops very quickly. Once can
have the most intricate, accurate, and science-based diet plan of all time, but if it's
not being followed, it's no good!
- Liquid Consumption & Drinking Calories​
Context is crucial. Drinking your calories tends to be a place that can very easily add
up & cause you to over consume total calories in a daily space. While it is
encouraged you stay hydrated, it is crucial not to put you in a position of
restriction. Mindful portions of drinks ( soda, juice, alcohol) may help with
adherence. Preferentially, have low/no cal drinks (diet soda, tea, coffee, etc) may
help you alleviate the desire for liquid calories.

- Practice Mindfulness. ​
If you really want a little treat (cookie, chips, etc.) or a slice of pizza, enjoy it. Will it
impact the scale? Perhaps temporarily. Will it impede your progress for the long
run? No, and if anything, it may actually help. Your relationship with food comes
first. If you create the flexibility to allow yourself freedom in these moments every
now and then to live, you'll find yourself binge eating less and being able to enjoy
everything in moderation while reaching your fitness goals.

- Pre-Workout Nutrition
Your pre-workout meal (2-3 hours prior) should consist of 1g of carbohydrates per
kg of bodyweight, coming from a low glycemic carb source with a serving of fruit.
0.5g of protein per kg of bodyweight coming from a high quality protein source.
0-20g of fat, depending on total caloric intake and the length of time before
training. Drink enough water to be properly hydration before training.

- Intra-Workout Nutrition
Intra-workout nutrition should consist of 0.5g of liquid carbohydrates per minute,
starting 30 minutes into the workout (Gatorade, Powerade or HBCD). Optionally,
add 10-20g of whey protein powder or EAA’s. Intra-workout protein/amino acid
supplementation is less important for those who have already optimized their pre-
workout meal.

- Post-Workout Nutrition
Post-workout nutrition should consist of 0.5 g of protein per kg of bodyweight,
1.0-1.5 grams of carbohydrate per kilogram of bodyweight. A high glycemic source
will expedite glycogen resynthesis if following high frequency/ full body training.
0-20g of fat, depending on total caloric intake. Pre and post workout meals should
be spaced apart by no more than 4-5 hours.
Cutting Tips
1. Meal Prep - The best way to hit your protein & calorie goal is to have the food
ready to go so you can just throw it in the microwave. Or if you have the funds,
there are meal prep companies you can order from such as Icon Meals.

2. Eat Less Calorie Dense, Higher Volume Food​ - One of the hardest things about
cutting is staying under the calories needed to burn fat while not feeling like
you’re starving. Make it easier on yourself by adding in high volume, low calorie
foods. Anytime you’re comparing foods at the grocery store, pick the lower
calorie options. This is why salads/vegetables can be great with every meal to
keep you feeling full (just be sure to stick to a light dressing & count it in
myfitnesspal).

a. Vegetables b. Fruits (not dried) c. Wheat Bran (& many other grains) d.
Popcorn, air-popped e. Rice Cakes f. Zuchini Noodles g. Lean Turkey h. Cod i.
Chicken Breast j. Pork Tenderloin k. Eye of Round Steak l. Legumes (black beans,
lentils, etcc..) m. Liquid Egg Whites n. Mozzarella o. Skim Milk, 2% milk, or
unsweetened almond milk p. Plain nonfat greek yogurt q. Powdered peanut
butter r. Spray on butter s. Sugar free syrup t. Halo top Ice Cream

3. Warding Off Hunger - Drink 16-20oz of water anytime you feel hungry to fill you
up. I also recommend this before a meal to prevent overeating and feel fuller. a.
You can also use bcaa’s for more flavor/ hunger prevention
4. Push off your first meal of the day​ - It’s way easier to not eat when you haven’t
eaten yet and doing so will leave more calories available for later
5. Stevia & cinnamon are your best friend​ - sweeten up otherwise dull foods with
these natural artificial sweeteners. I also recommend you get sugar free stuff like
syrup or creamers. You want to limit these but they can be a life saver for
fulfilling cravings.

a. Something I like to do is toast whole grain bread, use spray on butter, stevia,
cinnamon, and throw on a little sugar free syrup. It basically tastes like low
calorie french toast
Bulking Tips
1. Meal Prep​ - The best way to ensure you hit your daily calorie and protein goal is to
have your meals prepped and ready to go for whenver you need them. This is
especially important if you're busy at work.

2. Eat Calorie-Dense Food​ - Many people struggle eating enough calories to grow. To
make it easier on yourself, focus on consuming more low volume and high calorie
dense foods. Anytime you’re comparing foods at the grocery store, pick the higher
calorie options. Here are a few options to consider: Cheese, Whole Milk, Whole Eggs,
Pasta, Peanut Butter, Dried fruit, Tofu, Quinoa, Granola, Chia seeds, Dark Chocolate,
Greek Yogurt, Whole Grain Bread, Pecans, Olive/Coconut Oil, Trail Mix, Salmon,
Avocado, Mayonnaise, Ground Beef, Chicken Thighs, Cereals, etc.

3. Eat Breakfast - Consider eating an early breakfast during a bulk to kickstart your day
and ensure you have enough time to get in the rest of your calories. If you're not a
big breakfast eater, try to get at least something small in you like some greek yogurt
or a protein bar. Overtime, you'll start programming your body to be hungry in the
morning.

4. Meal Frequency - If you have a hard time getting in your calories, consider increasing
your meal frequency​. This means throwing in snacks when you can or an extra meal.
If you are only eating 3 meals and not reaching your daily calorie goal, you’d either
need to increase the size of those meals, or increase your meal frequency to 4 or 5
meals per day.