Let’s Start With Some Legal stuffHero+Fa… · Let’s Start With Some Legal stuff so you can’t sue us! ... Weʼve seen it with training: if everyone is hitting the cardio machines

Let’s Start With Some Legal stuff so you can’t sue us!

Disclaimer:The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of Super Hero Fat Loss, you are agreeing to accept full responsibility for your actions. By beginning Super Hero Fat Loss, you recognize that despite all precautions on the part of Roman Fitness Systems, Inc, and Matt McGorry Training, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Roman Fitness Systems, Inc, and Matt McGorry Training or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program.

And some more Legal stuff so comic companies (hopefully) can’t

sue us!

Spider-Man, Wolverine, The Incredible Hulk, Thor, Iron Man, War Machine, Black Widow, Blade, Bucky, Captain America, the Fantastic 4, Nick Fury, the Avengers, the Punisher, Daredevil and the X-Men are trademark properties of Marvel Comics Group.

Batman, Robin, Dick Grayson, Bruce Wayne, Nightwing, the Joker, the Green Lantern, The Green Arrow, Oliver Queen, The Justice League, and Superman are trademark properties of DC Comics.

SUPER HERO Nutrition Guide www.RomanFitnessSystems.com

http://www.RomanFitnessSystems.com


The SUPERHERO Nutrition Guide

As with any training program, your diet and nutritional programming is going to be vitally important to achieve success with Super Hero Fat Loss. Of course, assume most people know this, but, to put it in simple terms: your diet is without a doubt one of the most critical aspects of fat loss and getting in shape.

Put another way, if you donʼt fuel your body properly you will NOT get the results you want (or, in many cases, any results at all)—regardless of how you train.

There is an interesting phenomenon that happens in gyms and with trainees everywhere. Having worked and trained in gyms all over the country, we notice a pretty clear trend: most people looking for physique enhancement (either fat loss or muscle gain) are seemingly meticulous with their training.

These people are very careful when scheduling their workouts, always making sure that theyʼre doing a precise number of exercises, sets, and reps for each muscle group.

And all of that, of course, is excellent and will lead to better results.

Hereʼs the problem, though: more often than not, a good number of these people simply DO NOT have the same discipline when it comes to nutrition—and THIS is going to stop you dead in your tracks on your way to the body you want, EVEN if youʼre on a kick-ass




program like Super Hero Fat Loss.

There is a pretty well known saying in the fitness world:

“You can’t out-train a bad diet.”

Given the truth of that, statement we think a good way to begin our discussion of nutrition is with another great (and true) saying: you want to look like a SUPER HERO,

you need to eat like a SUPER HERO.

Which, of course, is our clever way of reaffirming one of the primary truths in the fitness world: your diet is as important—if not more important—than your training…and that there will be special considerations during the course of the program.

As you most certainly know, the document you are reading, used in conjunction with the training methods of SUPER HERO Fat Loss will take you out of your current body and past whatever barriers and obstacles have been keeping you from the SUPER

HERO body you deserve.

Now, while weʼve established that we may not have actual superpowers, we do have the knowledge to take your body to the next level—by using an unconventional nutrition strategy that will allow you accomplish all of the goals of the respective phases of SUPER HERO Fat Loss. And so during Phase One, youʼre the nutritional information contained in this guide with help you to maximize power and strength, while getting leaner and building muscle.

During phase two, youʼll be able to take in the necessary calories and nutrients to fuel the grueling workouts, while at the same time entering into a deficit large enough to strip fat from your body as you build endurance and agility.




Phase Three will see an even more detailed approach, as each day (and TYPE of training) will be specifically paired with a corresponding diet designed to enhance your results.

If youʼre a woman, the nutritional prescriptions that weʼll pair with Female SUPER HERO Training are designed to compliment both that program and the nutritional needs specific to women.

As you may have guessed by now, this all means that for each phase, you have different type of dietary breakdown.

The SUPER HERO Nutrition plan you are about to embark on is going to be totally different than anything you have ever tried so I recommend two things and two things only:

1. Strict adherence to the guidelines given - This will not be hard to do. After a week or so, your body should adapt to our plan without any trouble.

2. Keeping an open mind - The manner in which youʼll eat is going to be different than anything youʼve even tried so. Some of this is going to seem counterintuitive, and some of it is going to fly directly in the face of what a great many fitness and nutrition gurus recommend. However, provided you keep and open mind and give yourself a minimum of 3 weeks to apply these principles to your body, by the end of the first phase youʼll be hooked.

Now, of course this is going to require some effort, and weʼd be lying if we said that this would be a walk in the park—because it wonʼt. It will take effort on your part to do the workouts and apply the nutrition principles to your body.

So get ready because...

You are about to become a SUPER HERO.




Introduction to SUPER HERO Nutritional Philosophy

“If everyone is thinking alike, then someone isnʼt thinking”General George S. Patton

Now, you may be wondering why weʼre quoting a general in a SUPER HERO manual of all places? Simply, because our philosophy matches Pattonʼs pretty closely: if you want results...you must often go the opposite of the herd.

Weʼve seen it with training: if everyone is hitting the cardio machines to lose weight, you pick up weights. Not surprisingly, everyone around you is gaining weight, and you should lose it; which means, that itʼs a pretty small logical step to see that everyone around you follows the same advice that doesnʼt work...do something different.

Following this unconventional type of nutritional program will actually help you lose a lot of fat fast and still feel fully satiated from your meal.

Bottom line: Although these methods may be “Outside the Box”...it is the best way to to get into the body you want without feeling like you are dieting.

So in our case...it is a good thing to be outside the box.




Delving in to SUPER HERO Nutritional Philosophy

Now that we have prepped you, itʼs time to get into the meat of it all. During the SUPER HERO Nutrition program, you will be primarily following the principles of Intermittent Fasting.

Which of course begs the question…

WHAT Is Intermittent Fasting?

Intermittent Fasting (IF) is a pattern of eating that alternates between periods of fasting (or abstaining from food) and non-fasting (or feeding periods). There are a number of different IF models, each of which modifies the length and/or frequency of the fasting and feeding periods. For the purposes of SUPER HERO Nutrition, we will focus on a model of IF called “16/8” – which means 16 hours of fasting alternated with an 8 hour eating window.

This will be explained in detail below. However, before we go forward, we think itʼs important to list and explain some of the main benefits of Intermittent Fasting, and why weʼve selected it as the primary nutrition model.

1. Reduced Glucose/Sugar Levels – During a fast, your blood sugar levels slowly lowers itself. By fasting you could decrease your sugar input by anywhere from 15 – 30%. This means that…




2. Increase Insulin Sensitivity – Insulin sensitivity is a term we use to describe how your body responds to insulin. The more sensitive you are to insulin, the less likely you are to gain fat, via a number of mechanisms—not the least of which is that increased insulin sensitivity helps to increase nutrient partitioning.

3. Increases In Insulin Sensitivity Helps to Decrease Water Retention – This means you will look leaner with less fat and less water on your body. Research shows that fasting for 24 hours drastically lowers your insulin sensitivity.1

4. Increased Lipolysis and Fat Oxidation – A study was done on women during Ramadan and the fact that their bodies had been able to increase their fat oxidation after fasting.2 This means one thing and one thing only…YOU BURN MORE FAT.

5. Increased Glucagon – Glucagon is one of the dominant hormones in your body responsible for fat burning. Fasting increases the amount of glucagon produced in your body; this means you have another tool to burn more fat.

6. IF Increases Growth Hormone; Leads to Increased Fat Loss and Slowed Aging Research proves that you are able to produce Growth Hormone by up to 6x with short term fasting.3 Fasting is the best natural (and cheapest way...cheap as if free) to produce growth hormone in your body.

7. IF Helps to Eliminate Waste and Lower Inflammation – Short term fasting actually helps you eliminate waste in your body and can speed up the healing process. The research is too early to tell but there has been evidence to support short term fasting in prevention of asthma and cancer.

8. Intermittent Fasting Is Incredibly Convenient In Terms of Meal Planning – Other than the mass-oriented Phase Three (which uses a traditional Frequent Feeding Model, you will only have to prepare 3 meals for yourself. This is one of the most liberating facts about utilizing an IF plan.

9. Itʼs the easiest and possible most effective way to gat lean and gain muscle – It will take a slight adjustment, but once your body and mind become accustomed to used to IF it will become the easiest nutrition plan to use towards your physique goals. The less thought you have to put into your diet then easier it will be for you to


1 Halberg N, et al. Effect of Intermittent Fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology 2005; 99:2128-2136

2 el Ati J, Beji C, Danguir J. Increased fat oxidation during Ramadan in healthy women: An Adaptive mechanism for body weight maintenance; http://www.ncbi.nlm.nih.gov/pubmed/7625336: 1995 Aug;62(2):302-7.

3 Hartman ML, et al. Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced CH secretion during a two-day fast in normal men. Journal of Clinical Endocrinology and Metabolism 1992; 74(4):757-765



http://www.ncbi.nlm.nih.gov/pubmed/7625336

http://www.ncbi.nlm.nih.gov/pubmed/7625336

follow. It will be so easy that after you are done all of the phases, you may choose to implement this style of eating into your lifestyle permanently.

10.IF the Easiest way to build muscle without the ugly fat gain...PERIOD – If you want to build muscle, lose fat and you want to do it as fast as possible then combining both methods of IF is the way to go. Not only is it fast (no pun intended)…itʼs EASY.

Once you apply the principles of IF into your lifestyle, it will turn into a very easy way to eat and maintain your Superhero body once you are done each phase of the workout program.

Now letʼs get into the nitty-gritty of the program....

How To Do 16/8 Intermittent Fasting

9 Easy Steps to Dietary Freedom1. You will have a 14-16 hour “fast” window. This means that youʼll have 16 hours

between two given meals. In most cases, the easiest way to set that up is so that your have 16 hours between your LAST meal today, and your FIRST meal tomorrow; the obvious advantage being that youʼll be sleeping for a good part of the fasting period (which has a host of hormonal benefits, anyway).

We normally recommend having your last meal at around 8-10 pm, which would place your first meal at 12-2 pm.

2. Eat 3 meals within an 8-hour time period, known as your “feeding window.”

3. Try to only eat Whole Foods that can be cooked for the majority of your meals. Your post workout meal should come from a dedicated post-workout shake, as detailed in the Supplementation Guide. That should be the only meal where a powder makes up the majority of the meal. All other meals should have a whole food source (if desired, you may add a powder to increase protein content).

4. All meals MUST have a protein source; protein should be at least 30-40% of each meal. As noted above, you may add a protein powder like Iso-Pure to your meals to meet macronutrient requirements,

5. On non-workout days you will have free veggies and protein at every meal, but carbohydrate intake will be otherwise restricted.




6. You will eat in accordance to the caloric and macronutrient recommendations for each phase of SUPER HERO Fat Loss, as determined by each of the nutrition calculators included with this package.

7. You will take a post workout shake after each workout.

8. Include a high quality Essential Fatty Acid in your meal plan. This is provided in the supplement guide.

9. Always start the day with Athletic Greens as your daily source of multivitamins. You can find this in our supplement guide as well.

How To Calculate Your Calories (You Donʼt Have To!)

Weʼve done it for you. Seriously.

For every single Phase of SUPER HERO Fat Loss, we have included a unique calculator; these excel-based calculators work off Romanʼs famous calorie formulas, with each customized specifically to the needs of each phase.

You have FOUR calculators in all – one for each of the four phases, and then one for the Female Super Hero Training period. Operating them is incredibly simple: all you need to do is input your weight and body fat percentage.

From there, these comprehensive calculators will use the formulas to figure out and display EVERYTHING from your total calories, to how much protein, carbohydrate and fat you should take in with each meal.

Most of the calculators will give you breakdowns for two “types” of days—workout days, and non-workout days. In the case of the Phase Four calculator, youʼll have three types of days: one for strength/mass, one for fat loss/conditioning, and one for non-training days.

Each calculator works on a slightly different formula, so the breakdowns will be specific to YOUR body for the duration of the particular phase that youʼre on.




A note on Pre and Post Workout Supplementation

Pre Workout – We recommend taking a BCAA supplement if training in a fasted state. Take 10g of BCAAs before and after any fasted workout

Post Workout – As mentioned in the supplement guide, having a post workout recovery shake is crucial to developing your SUPER HERO body. It’s expected that you do this, and so has been added to your total caloric intake for all calculators.

AND NOW IT’S TIME FOR A BREAKDOWN…

HOW TO EAT DURING EACH Phase Of SUPER HERO Fat Loss

As weʼve seen in the Training Manual, weʼve gone through great length to lay out 12 weeks of progressive programming; each phase has itʼs own purpose to serve, and each builds on the ones that came before it. Well, for the purposes of nutrition, the programming will be similar.

One caveat weʼd like to offer, though, is to avoid getting too far ahead of yourself and planning out your nutrition weeks in advance.

As the old saying goes, make haste slowly. If you try to plan it all at once, then you may wind up overwhelmed with a bit of information overload and find yourself unable to follow ANY recommendations. This is what we call “analysis paralysis,” and itʼs one very common reason people struggle with their diet.

Rather than excessive advanced planning, we recommend that you go through each phase one by one and plan only for a week or two in advance. Youʼll get more out of it and be able to apply its principles whole-heartedly into your life.

Finally, with regard to dietary set up and meal scheduling, one final thing we should mention: we understand that the time at which you train is going to be heavily




dependent on your work schedule and lifestyle. When you train and when you eat are going to be intimately linked.

Therefore, for each phase, weʼve given you TWO sample schedules: one which allows for Early Morning training (before work) and one which allows for evening training (after work). Both of these will specify a recommended first and last mealtime. Keep in mind these are SAMPES. You have to make the plan fit YOUR life—just do the best you can.

Phase One Sample Meal Schedules

Our main goals in this workout phase are to build strength, explosivity and pack on a bit of muscle while burning fat; the help you accomplish this, weʼre going to be cycling calories; that is, taking in calories on workout days that is at a level of several hundred above maintenance. For non-workout days, youʼll dip just below maintenance.

Meal Frequency

On workout days, you will be eating a total of 5 times—4 solid meals, and also your post workout shake. These meals will be structured in the 16/8 IF model. On your non-workout days, you will have 4 solid meals within an 8-hour window, as per the 16/8 IF model.

Below, you will find two schedules—one factoring in AM training, and one factoring PM Training.

Schedule for those who workout in the MORNING:

Sample Daily Timeline for Non-Workout Days

Sample Daily Timeline for Workout Days

11am – FIRST MealNote: The timing of this meal is based on distance from the last meal of the previous night. For optimal hormonal manipulation, try not to move this.

7am – Workout

1pm - Meal 8am - Post Workout Shake2pm - Meal 8:15am – Meal (include carbs)6pm – LAST Meal 12pm - MealFASTING – 6:30pm – 8am tomorrow 4pm - Meal

7pm – LAST MealFASTING – 7:30pm to 1pm tomorrow

Schedule for those who workout in the EVENING:






1pm – FIRST MealNote: The timing of this meal is based on distance from the last meal of the previous night. For optimal hormonal manipulation, try not to move this.


3pm - Meal 2pm - Meal6pm - Meal 6pm – Workout8pm – LAST Meal 7pm – Post Workout ShakeFASTING – 8:30 – 12PM tomorrow 7:15pm - Meal (include carbs)

9pm – LAST Meal (no carbs)FASTING – 9:30 to 1pm tomorrow

Phase TwoSample Meal Schedules

This phase focuses on making you faster and increasing your endurance, while at the same time working with single-limb exercises for increased strength and athletic performance. There is also an obvious focus on fat loss, as the workouts are very metabolic in nature. To take full advantage of this, you will be eating at or just above maintenance calories on workout days. On Non-workout days, youʼll be eating well below maintenance. This will allow for the greatest possible fat loss, while still keeping performance at an optimal level.

Meal Frequency

On workout days, you will be eating a total of 3 times—3 solid meals, and also your post workout shake. These meals will be structured in the 16/8 IF model. On your non-workout days, you will have 4 solid meals within an 8-hour window, as per the 16/8 IF model.




10am – FIRST MealNote: The timing of this meal is based on distance from the last meal of the previous night. For optimal hormonal manipulation, try not to move this.

7am – Workout

1pm - Meal 8am - Post Workout Shake3pm - Meal 9am – Meal (include carbs)6pm – LAST Meal 1pm - Meal




FASTING – 6:30pm – 8am tomorrow 6pm - Meal FASTING – 6:30pm to 1pm tomorrow




12pm – FIRST MealNote: The timing of this meal is based on distance from the last meal of the previous night; try not to move this.


3pm - Meal 2pm - Meal6pm - Meal 6pm – Workout8pm – LAST Meal 7pm – Post Workout ShakeFASTING – 8:30 – 12PM tomorrow 8pm – LAST Meal (include carbs)

FASTING – 8:30 to 12pm tomorrow

Phase ThreeSample Meal Schedules

Phase Three focuses on bringing together all of the qualities that have been trained individually during the other phases. This last phase will help you polish your physique, fix any weak spots, all while trimming the last bit of fat and building your overall fitness. In order to accomplish this, weʼll be using a rotating training schedule—each week, youʼll have one workout for strength, one for building muscle, one for fat loss, and one for conditioning. Nutritionally, youʼll have THREE separate breakdowns: one for Full Body Fat Loss Days and Advanced Density Training Days, one for Strength Based Fat Loss and Hybrid Training Days, Conditioning Days, and one for Non-Workout Days.

Meal FrequencyOn both types workout days, you will be eating a total of 5 times—4 solid meals, and also your post workout shake. On your non-workout days, you will have 5 solid meals within an 8-hour window, as per the 16/8 IF model.






Sample Daily Timeline for Workout Days (both types)


7am – Workout

12pm - Meal 8am - Post Workout Shake2pm - Meal 9am – Meal (include carbs)4pm - Meal 1pm - Meal6pm – LAST Meal 4pm - Meal FASTING – 6:30pm – 8am tomorrow 8pm – LAST Meal

FASTING – 8:30pm to 10am tomorrow



Sample Daily Timeline for Workout Days (both types)



3pm - Meal 2pm - Meal5:30pm - Meal 6pm – Workout8pm - Meals 7pm – Post Workout Shake9:30pm – LAST Meal 7:15 – Meal (include carbs)FASTING – 10–1pm tomorrow 9:30 – LAST Meal

FASTING – 10 to 1pm tomorrow

SUPER HERO Nutrition Basics

While the information about covers everything you need for execution of The SUPER HERO Nutrition principles, we feel itʼs best to go further. In order for you to have a complete and comprehensive understanding of nutrition, you need to know the basics.

To that end, we have created the guide on the following pages, which will fully detail each “type” of food (macronutrients) as well as how much energy (in the form of calories) each contains. Finally, weʼll provide you with a guide for food selection.




FOOD—What it Really ISThis section contains some information that is extremely important if you want to be successful with your nutrition.

What you put in your stomach is directly responsible for the results youʼll have in the gym—you are, after all, what you eat, right? While weʼre not going to get into a crazy complicated dissection of things that youʼre eating, a general breakdown is important.

In the nutrition world, we talk about “macronutrients.” These are the three main “types” of food; the sources from which youʼll actually derive energy in the form of calories. Weʼre going to have a comprehensive look at the three macronutrients, as well as why theyʼre so important to your success.

Those three macronutrients are, of course:

• Protein

• Carbohydrates

• FatsWeʼll go through each of these macronutrients one at a time, break down the sources of each, discuss calorie content, and learn how to incorporate these in your nutritional programming for the best possible results.

CarbohydratesCarbs seem to be the “focus” of my diets (especially fat loss diets), so it makes sense to start here. This essential nutrient has taken a real beating in the media ever since Dr. Atkins decided we werenʼt allowed to eat donuts anymore.

All joking aside, carbs do get kind of a bad rap; or, at least, a worse one than they deserve. Carbs come in a variety of forms. Some are good for you, and some are bad. The bad ones are usually highly processed and broken down so completely that they are no longer recognizable.




Of course, if you process the crap out of anything, it isnʼt going to be healthy after a point. This doesnʼt mean carbs are “evil” and to blame for all the ills of the world from the Nazis to the obesity epidemic– it just means processed food is great at making people fat.

Anyway, carbohydrates are made up of sugar molecules, which your body breaks down into fuel, especially when youʼre working hard. Sugars, starches and fiber are all basic forms of the carbohydrate.

Sounds pretty basic, right?

Well, here is where it gets a bit trickier, although weʼre going to try and make this as simple as possible.

There are two main types of carbohydrates: simple and complex. NOTE: We could also mention Fibrous Carbs that you can find in foods like green veggies, lettuce, cabbage, broccoli, sprouts, spinach, cauliflower, peppers, cucumbers, zucchini…buuuut we wonʼt. For the purposes of this discussion of carbs I only want to touch on stuff that “counts.” We usually donʼt recommend counting calories (or carbs) coming from fibrous carbs. Simple carbohydrates are made up of chains of molecules that donʼt branch off. Examples of simple carbohydrates would include table sugar, syrups, and soda. These carbs arenʼt good to eat most of the time (few exceptions), and are usually the “bad carbs” we fitness pros talk about. Also included on this list is candy, cake, beer, cookies, fun, snuggles, puppies and unicorn magic.

Basically, all the awesome stuff in the world.Complex carbohydrates on the other hand, do branch off—sometimes a bit wildly. Complex carbohydrates include oatmeal, apples, cardboard and peas.

For a long time, people believed that complex carbohydrates were far better for you than simple carbohydrates, but that isnʼt always the case.

You see, your body takes both complex and simple carbohydrates, and tries to break them down into useable sugar energy to fuel your muscles and organs. Itʼs not the type of carbohydrate that really matters, but how fast your body can break it down, and how much it will spike your blood glucose levels.

Instead of using the simple method of dividing complex carbs from simple ones, a slightly more sophisticated way to “rate” carbohydrate quality is something called the




Glycemic Index (GI for short). The Glycemic Index attempts to classify foods by how quickly and how high foods boost blood sugar levels. For a while, the GI was all the rage, and people argued that by following a get low GI diet, youʼd keep insulin levels in check even while eating higher carbs overall.

However, neither low carb diets nor low GI diets are a cure all for fat loss; the main thing is to eat the right amounts of healthy foods that fuel metabolism, which in turn will help you burn fat.

The important thing to remember is that your body needs carbs, even if some of the fad diets tell you otherwise. Without carbohydrates, your body will begin to break down your muscle tissue to fuel your body, which will sabotage your efforts.

Carb lovers lament low carb diets and anti-carb crusaders posit that you can avoid them for the most part and still do well. The truth is a bit of middle ground. So, yes, speaking generally you should avoid “simple carbs” and “high-GI foods,” but that doesnʼt mean you can eat complex carbs or LOW GI foods all day, either.

As for us, we acknowledge that carbs are not the devil—however, we generally find that my clients do better on low(er) carbs than not, in terms of fat loss. As a general rule, we like to have people eating in the area of 100g per day.

Getting more specific, we set carbohydrate intake at around .5 to .75 grams PER POUND of lean body mass.

As for energy: carbs yield 4 calories per gram.

ProteinProtein is used by your body in a number of ways; to repair damaged muscle, bone, skin, teeth and hair, among other things. Think of it as the mortar between the bricks, if you will; without it, the entire structure of your body begins to break down.

Protein helps to create an anabolic hormonal environment (good for muscle building and fat loss); and, to stick with the “brick” metaphor: protein provides a lot of the material used to build your muscles.

Before we get into a discussion of protein sources (the tastiest bit), we should go over protein types and their composition.




There are two groups of protein.

One is called complete proteins and other is (obviously) called incomplete proteins. Which group a protein source falls into depends on its make up.

You see, protein is comprised of smaller molecules called amino acids. There are 22 amino acids in all (for the purposes of nutrition discussion, anyway), of which 9 belong to a sub-group that can only be obtained through your food; the remainder can be manufactured by your body.

The nine amino acids that can only be obtained from the food you eat are called essential amino acids. Essential amino acids are called tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, histidine and isoleucine.

A complete protein (also known as a whole protein) is one that contains adequate portions of those nine amino acids. By contrast, an incomplete protein is one that is lacking in one or more of those amino acids.

These amino acids also help your body create hormones that help regulate things like blood pressure and blood sugar levels, which are directly responsible for your metabolic rate and muscular growth.

In short, protein is extremely important, especially the complete proteins that are found in foods such as fish, poultry, eggs, red meat and cheese.Hereʼs a short list of (non-vegan) foods that provide a complete protein source.

• Eggs are one of the best complete protein sources on the planet. Just one large egg contains 6 grams of complete protein.

• Fish is an excellent source of complete protein. The type of fish does matter. While all fish is relatively good for you, haddock, salmon, sardines and tuna are better than catfish. For example, 6 ounces of salmon can deliver a whopping 34 grams of protein to your body. Thatʼs definitely nothing to sneeze at!

• Poultry, such as chicken, turkey, etc.




• Red Meat. As far as red meat is concerned, a great source of protein is Buffalo meat, because itʼs incredibly lean.

• Dairy products, such as milk are another source of complete protein, as well as a host of other vitamins and minerals, such as calcium. Just one glass of skim milk contains about 8 grams of protein. Fat-free cottage cheese is very high in protein. Just one half cup of cottage cheese contains upwards of 14 grams of high quality protein.

As mentioned above, nearly all fruits, vegetables, nuts and seeds contain a bit of protein; however, these foods are generally lacking one or more of the amino acids necessary for your body to rebuild new muscle. Keep in mind, though; you can combine these foods with any of the foods listed above to make a great tasting meal that will meet all of your bodyʼs protein requirements.

As for energy: protein yields 4 calories per gram.




FatsFats have since a nice surge in popularity over the past few years. After being vilified in the 80s and 90s as the cause of weight gain (fat makes you fat!), fat caught a break when the blame shifted to carbohydrates. Following that, the trend towards healthy fats and omega-3s (which, if I recall, began with flax oil) started in full, and fat started to get some respect.

Still, some of the old hate remains—for a lot of people, fat is not generally thought of as a nice word, especially if one is trying to drop some extra pounds.

However, your body needs fat to function properly, just as it needs protein. Any person who neglects their intake of fat will not go very far in fitness. If you want to see maximum results, you have to include the good fats in your diet plan. The trick is picking out the good fats from the bad.

The important thing to remember is that good fats (especially sources high in Omega-3s, like krill oil) are needed by your body to remain healthy and to function at optimal levels.

First weʼll have a look at the “good” fats, and then the “bad.” If youʼre reading the ingredients on something youʼre planning on buying at the grocery store, make sure that the foods youʼre buying have the good fats as opposed to the bad.




Monounsaturated Fat

Monounsaturated fats are found mostly in nuts, such as avocados, pistachios, almonds, walnuts, and cashews. This type of fat can also be found in olive oil.

Monounsaturated fats help lower bad cholesterol and raise good cholesterol, which is a very good thing. Itʼs also been proven to help fight weight gain, and may even help reduce body fat levels.

Polyunsaturated FatLike monounsaturated fat, this good fat helps fight bad cholesterol. You can find polyunsaturated fats in foods like salmon, fish oil, sunflower oil, seeds and soy. Polyunsaturated fats contain Omga-3 and Omega-6 fatty acids, which have largely been processed out of our food.

There are studies that have shown we donʼt consume nearly enough Omega-3 in our diets, and since itʼs part of the complete protein family, our bodies canʼt produce it on its own. Therefore, it is very important to incorporate a good Polyunsaturated Fat source in your diet.

Saturated FatWe have the most to say about sat-fat, so get ready to read! Saturated fat is what weʼd call a “middle ground” fat.

Itʼs not really the best, but there are positive aspects to it. Similarly, itʼs not the worst fat on the planet, but it gets some bad press because of a few studies. You see, there have been studies linking high intake of saturated fats to heart disease.




However, we must mention that these studies were done in the 70s and none of the subjects were at all fit. Eating a bunch of cheeseburgers and not exercising leads to heart disease, sure. Weʼve yet to see compelling evidence that demonstrates that saturated fat would be truly damaging to people who lead a lifestyle that includes exercise and a generally good diet. While weʼre not convinced, research is research and we wouldnʼt be doing our job if I didnʼt give you all of the information available.

Saturated fat also gets a bit of a bad rap because it has also been shown to elicit and increase in cholesterol in the blood stream. Again, this is not as scary as the media makes it seem—cholesterol concerns are a highly overblown.

The truth is, cholesterol actually acts as an antioxidant against dangerous free radicals within the blood and is also necessary for the production of certain hormones that help to fight against heart disease.

When there are high levels of undesirable substances in the blood (caused by the dietary intake of damaged fats, highly processed “unhealthy” foods, and large quantities of sugars), cholesterol levels rise in order to combat these substances. Having said that, fact of the matter is that foods containing saturated fats are usually pretty calorically dense, as well. Overeating anything isnʼt going to lead to fat loss, obviously.

#You can find saturated fats in foods such as dairy, eggs, red meat and some seafood.

While saturated fat canʼt be put on our ʻgood fatʼ list, if consumed in reasonable doses itʼs completely fin. However, you can limit your intake by selecting the foods you favor most and avoiding others.

Trans Fat




And here is the black sheep of the fat family. Trans fats are the worst fats—and in truth, one of the worst “foods”—that you could possibly consume. Itʼs found in foods such as French fries, potato chips, and most fried food.

While some trace amounts of trans fats are naturally occurring in meats and other food, by and large most are not naturally occurring. Instead, they are generally man made.

Trans fats are made by a chemical process called partial hydrogenation. Liquid vegetable oil (an otherwise decent monounsaturated fat) is packed with hydrogen atoms and converted into a solid fat. This made what seemed an ideal fat for the food industry to work with because of its high melting point, smooth texture and its reusability in deep-fat frying.

Essentially, trans fats come about as a result of over-processing our foods in order to offer consumers a longer shelf life.

If your food is pre-packaged, itʼs a pretty safe bet it has its fair share of Trans fats. You should try to avoid Trans fats at all costs if you are serious about your goals. Or if you just donʼt want to be eating plastic garbage.

Okay, so thatʼs the skinny on fat, and various types thereof.

As for energy: fat (all types) yields 9 calories per gram.




MACRONUTRIENT COMBINATION

Youʼll notice that in the dietary breakdowns for each phase of SUPER HERO

Nutrition, we have separated our meals into two distinct categories—those that contain protein, and those that contain carbs.

We believe that, assuming everything else is going according to plan, most foods get along together pretty well. The problem is, the times when that happens are few and far between. We often have to deal with things that get in the way of nutrition.

We therefore find it helpful to follow a simple “rule” and divide consumption of macronutrient in a particular way, which I find allows for increased compliance and results.

Said a little more plainly, we subscribe to the belief that for most people, itʼs almost never a good idea to combine fast digesting carbohydrates and fats in excess in the same meal.

In fact, where at all possible, we recommend not combining carbohydrates and fats together at all.

Certainly, this dietary principle is not graven in stone, but weʼve found that by adhering to it, you wind up creating meals that fall in line to a significantly higher degree than most.

With that said, it is usually impossible to follow it all the time.




Weʼll give you outlines and good choices, and armed with that you should be able to hit the mark far more often than you miss it—which is usually what happens if you donʼt follow this principle.

With that explained, each meal should fit into one of two categories:

Protein + Fat Meals – These meals consist primarily of protein and fat while minimizing carbohydrates. Although you see the value “0” in the carbohydrate slot for these meals, there will likely be a few grams of naturally occurring carbohydrates in your protein and fat choices—donʼt sweat that. Not worth worrying about. The MAIN THING is to keep the carb content below 10 grams.Protein + Carb Meals – These meals consist primarily of protein and carbohydrates while minimizing fat. Although you see the value “0” in the fat slot for these meals, there will likely be a few grams of naturally occurring fats in your protein and carbohydrate choices—donʼt sweat that. Not worth worrying about. The MAIN THING is to keep the fat content below 10 grams.

Anyway, as some of my readers may already know, I basically stole this from Dr. John Berardi. (Itʼs okay, though—one time I bought him ice cream after a seminar, so I figure that evens us up).

In all seriousness, though I should mention that Dr. Berardi has been one of the biggest influences on my nutritional philosophies, so for those who havenʼt check him out yet, you may want to do that!

Of course, itʼs not NECESSARY to eat this way to get results—we just like this recommendation because it makes sense and creates a system thatʼs hard to screw up, and our belief is that by dividing macronutrients in this manner (or attempting to as much as possible), you are much more likely to hit the mark than to miss it in terms of your diet.

This is a simple rule you can follow which, by itʼs very nature, will force you to think about your food more critically, and become a lot more accustomed to making correct dietary decisions. Itʼs a rule I follow, one my coaching clients follow, and if you follow it, we promise youʼll find that results come a LOT easier.




Acceptable Food Choices

In this section, you will find an extensive list of foods to choose from to satisfy the meal composition and macronutrient requirements of the meal plan youʼve; lists for “acceptable” proteins, fats, anytime carbohydrates and post-workout carbohydrates are given and organized by type.

One thing that we need to touch one is that itʼs our goal to teach you everything you need to know about training and nutrition so that you will be able to maintain your new physique pretty much by instinct.

To that end, rather than give you 1-3 pre-fabricated meal plans, I am literally giving you ALL the tools necessary to create healthy, physique-friendly meals for yourself, every single day.

At this time, I would like to introduce you to your new favorite website:

Nutrition Data ß BOOKMARK ME!

www.NutritionData.com is a comprehensive database every single food on the below lists. For any food you select from the list, simply go to the website and type it in. You can change the serving size for the displayed nutrition information at the top of the screen. By creating your meals in this way, you will begin to develop an uncanny sense of what a serving size should look like for your body and your goals, even as they change.


http://www.nutritiondata.com/

http://www.nutritiondata.com/



ProteinProteinProteinProteinProteinProteinBEEF POULTRY PORK and

LAMBSHELLFISH FISHIES EGGIES and

DAIRY STUFFBrisketChuck, Arm Pot RoastCured, Dried BeefEye RoundFilet MignonFlank SteakGround Beef, 95% LeanNew York StripRib EyeSkirt SteakSirloin

Chicken, BreastChicken, LegChicken, ThighChicken, WingTurkey, BreastTurkey, LegTurkey Sausage

Canadian BaconHam, Fresh 95% LeanLamb, Leg, ChopPork LoinPork Chop, Sirloin, BonelessPork Tenderloin

ClamsCrabLobsterOystersScallopsShrimp

AnchovyBluefishCodFlounder, SoleHalibutHaddockHerringMackerelOrange RoughySalmonSea BassSnapperSwordfishTilapiaTuna, FreshTuna, Canned

Egg WhiteWhole EggCoJage Cheese, NonfatMilk Protein Powder (PROGRADE Protein)Mozzarella Cheese, Nonfat

FATSFATSFATSFATSEGGIES and

DAIRYOILS NUTS and SEEDS VEGGIES

Block Cheese (American, Cheddar, Colby, etc)BuKerCream CheeseFeta CheeseMozzarella Cheese, Whole MilkParmesan Cheese, GratedRicoKa Cheese, Whole MilkSour CreamWhole Egg

Canola OilExtra Virgin Olive OilFlax Seed OilFish Oil CapsulesHemp OilPrimrose OilPumpkin Seed OilKrill Oil (PROGRADE EFA Icon) *All oils are 14g fat, 0g protein, 0g carb

AlmondsAlmond BuJerBrazil NutsCashewsCashew BuJerHazelnutsPecansPistachiosWalnutsFlaxseeds (must consume ground, not whole)Pumpkin SeedsSunflower Seeds *All nuts and seeds should be either dry roasted or raw (not cooked in oil). Raw nutscan be purchased at your local health food store.

OlivesAvocado




Carbs*These carbs are allowed in any P+C meal





LEGUMES FRUITS* OTHER VEGGIES

WHOLE GRAIN BREADS*

OTHER GRAINS and STACH

Black BeansBlack-‐eyed PeasChickpeasGreen PeasKidney BeansLenPlsLima BeansNavy BeansPinto BeansWhite Beans

AppleApricotBlackberriesBlueberriesCantaloupeCherriesCranberriesGrapefruitGrapesHoneydewKiwiMangoOrangePeachPearPineapplePlumRaspberriesRhubarbStrawberriesWatermelon

Ar\chokeBeetsCarrotsPumpkinRutabagaSquash

100% Whole WheatMul\-‐grainOat BranPita, 100% Whole WheatPumpernickelRyeTor\lla Wrap, 100% Whole WheatTor\lla Wrap, 100% Whole Wheat, Low-‐carb, High Fiber*See package informa\on to ensure the most accurate nutri\on informa\on

BarleyBuckwheatQuinoaOatmealOat BranSweet PotatoYam

FREE VEGETABLES**These veggies can be eaten anyPme and/or added to any meal.

Veggies should beadded to at least three meals daily.

FREE VEGETABLES**These veggies can be eaten anyPme and/or added to any meal.

Veggies should beadded to at least three meals daily.

ArugulaAsparagusBroccoliBrussels SproutsCabbageCauliflowerCucumberEggplantLeKuceMushroom

OkraOnionPeppersRadishSnow PeasSpinachTomatoWatercressZucchini




Random TipsOn Organization

When it comes to get fit, organization is very important. Itʼs tough making 3 (or 6) meals a day. Sometimes the desire to stop at the closest burger joint and scarf down a quick burger is almost unbearable, especially on days where you feel a bit lazy. But if you organize properly, you can save yourself a lot of the anguish.

As they say, if you fail to plan, you can plan to fail. That in mind, the best way to stick to your diet is to plan your meal preparations. For example, you can cook up a bunch of chicken breasts, make up a pot of rice and some vegetables, and make microwavable meals that are very convenient. That way, when youʼre feeling a tad lazy, all you have to do is open your freezer, reheat and eat!

Once youʼve cooked the food, you should definitely pack it by portion size and weight. I use Tupperware to store much of my food. The important thing to keep in mind is that your food should be vacuum-sealed in order to lock in the freshness, as well as avoid freezer burn, which can make any meal unappetizing. Last but not least, you should always carry an extra protein shake. A protein shake is your contingency plan. If you run into a traffic jam or have to work some overtime at work, you still have your protein shake to rely on.




On Water Intake

Your body is made up of mostly water, and you need water just like you need air to survive. Many people make the mistake of not drinking enough water, and then wonder why they donʼt see the results they were looking for. Not only does your body need water to stay hydrated, but it needs it to flush the toxins from your system, which is very important.

At the minimum, you should be consuming at least 2 liters of water on a daily basis. AT THE MINIMUM. For weight-trained adults, the goal should be 1 liter per 50 pounds of body weight. Therefore, if youʼre a 200 pound male (or close to it), 4 liters is a good goal. If youʼre a 130 pound female, a little over 2 liters will do the job.

Not only does your body need water, but it also helps to cut down on hunger pains. Even though you shouldnʼt be hungry if youʼre eating a large variety of foods often, if youʼre dehydrated, your body will signal to your brain that youʼre hungry in an attempt to fill the need.

Hereʼs a fun fact: in over 60% of Americans, the ʻthirst responseʼ is so weak that itʼs often mistaken for hunger. This means that we are so good at an accustomed to being hungry and so BAD at drinking water, that we just have no idea which way is up.

So when you read in the fitness magazines that you should drink more water to lose weight, itʼs NOT because water fills you up so you donʼt eat. Itʼs simply because if youʼre hydrated, youʼll probably just eat less.




The SUPERHERO Workout

About the authors

John RomanielloJohn Romaniello, author of Final Phase Fat Loss, is the founder of Roman Fitness Systems and a New York City based trainer, coach, writer and extreme comic book geek. Having worked with clients of every stripe—from overweight teenagers to professional athletes to media and literary sensaCon Gary Vaynerchuk—Romaniello is regarded as one of the premier body transformaCon specialists in the fitness industry.

Known for the quality of his wriCng, acerbic wit, and excepConal content, Romaniello has become widely popular in the years since he first broke onto the online fitness scene. Those qualiCes have led him to be featured in a variety of media outlets, including major newsstand magazines such as Men’s Health, Men’s Fitness and SHAPE, as well as television appearances as a health and fitness expert on programs such as Good Morning America.

Romaniello’s compelling and relatable brand of info-‐tainment has helped thousands of people across the globe change their bodies and improve their health. As top strength Eric Cressey noted, “[a]long with being a great dude and super bright, Roman is also a physical specimen, as well as one of the most easy-‐going and fun guys you’ll ever meet. John understands balance, and brings that to fitness—which is why people love him.”

Dan Go Dan Go, PTS, NWS is a personal trainer and intermiWent fasCng specialist.

Dan’s blog TheFatLossNinja.com offers the newest and cu[ng edge informaCon that more than likely goes the opposite of what most fitness experts tell you to do. His nutriCon and workout programs extensive study, research and real results he gets with his clients. They not only guarantee that you’ll reach your physique goals but do so with a lifestyle that is simple to maintain.




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Let’s Start With Some Legal stuffHero+Fa… · Let’s Start With Some Legal stuff so you can’t sue us! ... Weʼve seen it with training: if everyone is hitting the cardio machines