The Complete Guide to Setting Up Your Diet v1.0.7

7/23/2019 The Complete Guide to Setting Up Your Diet v1.0.7

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How To Set Up Your Diet 1

Complete Guide Sttin Up

Your Diet


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The Nutritional Pyramid Of Importance for Fat Loss and

Muscle Growth ......................................................................................................................4

#1 Calorie Setting .................................................................................................................7Fat Loss & Muscle Gain Fundamentals ...................................................................................................... 8

Calculating Your Calorie Needs .................................................................................................................9

Cutting: Choosing Fat-loss Targets and Setting Calorie Intake .................................................................13

Bulking: Muscle Growth Expectations and Setting Calorie Intake .............................................................16

Adjusting Calorie Intake When Weight Doesnt Change As Planned ..........................................................18

#2 Macro Setting ................................................................................................................20Protein Intake Guidelines ........................................................................................................................21

Fat Intake Guidelines ..............................................................................................................................24

Carbohydrate Intake Guidelines ..............................................................................................................25

Fiber Intake Guidelines ...........................................................................................................................26

Alcohol Considerations ...........................................................................................................................27Putting That All Together Two Examples ...............................................................................................28

Addendum for Leangains System Followers ............................................................................................30

Summary of Macro Guidelines ................................................................................................................30

#3 Micronutrient Considerations & Water .........................................................................31What Are Micronutrients? .......................................................................................................................32

The Right Mindset ..................................................................................................................................32

Fruit and Fibrous Veg Intake Guidelines To Cover Your Bases ...................................................................33

Other Important Notes On Micronutrition .................................................................................................35

Water Intake Guidelines ..........................................................................................................................37

#4 Nutrient Timing & Meal Frequency, Calorie & Macro Cycling ......................................38Optimal Meal Frequency How Many Meals Should I Eat? .....................................................................39

Meal Frequency Guideline Exceptions .....................................................................................................40

Nutrient Timing When Should I Eat? .....................................................................................................41

Training and Meal Timing Examples ........................................................................................................42

Special Considerations for Nutrient Timing ..............................................................................................45

Clearing Up the Nonsense Surrounding Intermittent Fasting ....................................................................46

Should I Skip Breakfast Or Not? ..............................................................................................................46

Calorie and Macro Cycling Worth Considering? ....................................................................................49

How to Implement Calorie and Macro Cycling .........................................................................................50Calculating the Macro Split .....................................................................................................................53

Putting That All Together Continuing Our Two Examples .......................................................................54

Nutrient Timing FAQ ................................................................................................................................56

#5 Supplements ..................................................................................................................60Anticipated FAQs .................................................................................................................................... 61

What To Do Next..................................................................................................................64Some Credits & Thank Yous ...................................................................................................................64

TABLE OF CONTENT


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This is a complete guide teaching you how to set up your diet to crush your fat loss or

muscle growth goals. It is based on the teachings of the best guys in the industry and then

rened throgh my work with clients over the last for years.

Within yoll nd the exact details of how I set things p for clients, the principles that

magazine cover models and drg-free physiqe competitors se to achieve their shredded

condition, and those that athletes se to dominate in their sports.

Make yorself a cp of tea. This is long, its detailed, and best of all, its free.

This gide has been (and contines to be) very mch a team collaborative eort, bilt

and developed from feedback by indstry friends, and readers of the site like yorself. So,

if yo spot any mistakes, or feel that something is incomplete or confsing, dont hesitateto let me know how I can make it better.

Andy Morgan

Intrducti


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Nutritina Pyrami OfImprtanc fr Fa Lo an

Muscl Grwt

Credit to Eric Helms for the idea of organising things as a pyramid,and thanks for giving permission to use it here.

There is a very clear order of priority when setting up your diet. If you dont understand it, at best

youll just be wasting money, at worst your time and eort as well.

Unfortunately there is a large amount of confusion and misconceptions over what is important. I see this

a lot with the one-on-one nutritional coaching also, and Im sure you see it around the internet too. Given

the misinformation that the industry peddles youd think that the pyramid of importance above were

inverted. When struggling to make a change, were taught to focus on the things that matter least, namely

supplements and timing, rather than double-check that the foundations are solid.

What this means is that you cant eat just clean foods and ignore calories, you cant supplement your way

out of a bad diet, and you cant use some special timing tricks to enable you to binge eat on the evenings.

calories

macros

micronutrition

meal timing/

frequency

supplements


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Heres a quick rundown of what this guide covers:

#1 Calorie Setting

Energy balance pretty much determines whether weight will be gained or lost. Sadly, this is one of the most

frequently ignored pieces of the puzzle. Ill give guidelines on:

Hw t llt bl f wiht lss i,

Hw t jst f tivit,

Hw t k jstts t li itk if this t s l.

#2 Macros, Fibre & Alcohol

You may have heard it said that while energy balance determines whether weight is gained or lost,

macronutrients (carbohydrate, protein and fat) determine whether that change is fat or muscle mass

Thh tht is ss vsiliti, s l itt l siti. Sil

put, get them right and youll reach your physique goals quicker and more painlessly than if you ignore

them.

#3 Micronutrient Considerations & Water

Th ti f ititi s bi bt t t i it. L-t itit

iis will it hlth t tii ts. Fttl it st hv t b

complicated. By observing a few simple rules of thumb regarding your daily fruit and vegetable intake you sf ist iis.

#4 Nutrient Timing & Meal Frequency,Calorie & Macro Cycling

Industry thinking used to be as simple as, eat big, lift big, get

big.

The pendulum then swung too far to the right of moderation

towards excessive attention to detail. The new standard

became eat many small meals throughout the day,

sometimes known as a typical bodybuilder diet.

Unfortunately I now think it has swung too far in the other

direction, where we have the (only slightly less annoying)

myth that meal frequency and timing dont matter, or even THS S me, FnaLLy geTTng THe nuTrTonaL order oFmporTance rgHT.


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that calories dont count as long you eat within an 8 hour window a natural consequence of people

jumping on the intermittent fasting bandwagon without understanding (or caring about) the science.

as is th s with st f ths this, th tth is swh i th il. Wll isss wh this h

line of moderation may lie for you, as well as the hypotheticals for those wanting to be more pedantic.

#5 SupplementsSupplements are the smallest part of the puzzle. However, they can be useful so well cover them in two

sections: 1. General health, 2. Physique & performance.

*******

This series is written in order of importance. So implement it in this order. You want to add in the least

amount of complication that you can to progress. Dont let yorself get overwhelmed. If youre completely

w t this, si fsi lis st, th s, ft th th its f w.

Prefer video?Eric Helms has an excellent serieson Youtube on this topic that inspired me to write this series myself

Very detailed, over an hor in total

Lets begin
https://www.youtube.com/watch?v=GAvW6xBZjSkhttps://www.youtube.com/watch?v=GAvW6xBZjSk


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#1 Calri Sttin

Whether your goal is muscle gain, fat loss, performance enhancement or weight maintenance for your

sport, the single most important piece of the nutritional puzzle is getting your energy intake right.

nt s - t tii - t vi f lhl, lt, i th si f - li itk

Fist wll v th li t f th titi zzl. This is th xt st- sst tht hv s

f wk with lits v th lst 4 s. Hs wht wll v:

Hw t choose appropriate fat loss targetsbased on your current body-fat percentage.

Hw t set muscle gain targetsbased on your current training experience.

Hw t calculate your energy intakef ths tts bv.

Wh energy calculations are only a best guessand need to be adjusted.

Hw t adjust your calorie intaketo get back on target if things dont go as planned.

caloriesmacros

micronutrition

meal timing/

frequency

supplements


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Fat Loss & Muscle Gain Fundamentals

People generally have one of two goals fat loss or muscle gain though most wish for both. Our ability to

gain muscle while being in a caloric decit decreases with body fat percentage, training advancement

and the size of that caloric decit.

Essentially, the fatter you are and the less training experience you have, the more likely you are able to

hiv bth, vi t t lis t f h bilit t this. dits (

arguably should) be greater than surpluses.

Fat can be lost quicker than muscle is gained,so those cutting will experience quicker and more

obvious visual changes than those looking to gain muscle.

Gaining muscle requires the building of new tissue and connections in the body. It takes time

and requires patience. Think of building a house versus burning one down. The former takes time, the

latter is much quicker.

a xssiv sls wh blki (st slf with f v ) will l t sl

growth, but also excessive and unnecessary fat gain.as w lki t titi f hsiq

(and secondly performance) perspective, we want/need to curb this. We will therefore refer to a muscle

gain phase as a bulking-phase rather than bulk.

giv ths is i til sss t its slss, decit phases for fat loss

can and should be larger than surplus phases (for muscle gain).

dit hs, th th iltis t tii, shl b s t t it sls

Its easier and more eective to control the energy balance through diet,i.e., eating more or less

rather than moving more or less.

Training should be determined by goal,not used to address the energy balance equation.

ai i xt wiht tii (this ils tbli itii iits) will interfere with the

recovery balancefrom your workouts. When bulking this threatens to steal from your gains. When

cutting, the increased energy and recovery demands will add to systemic stress, and those hormonal

ts will tivl t ft lss s sl lsss if vtii s.


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ci, whil it b s t hl t li its qi f ft lss, should never be the

primary means of doing so in my opinion, as it sets people up for failure.

Calculating Your Calorie Needs

Th likl f it li s st b llt st.

Step 1. Calculate your BMR

lik t ll Bmr lis th itk , shl fll it , t iti

your body weight. There are a variety of formulas, all of which produce a guess at best, so dont worry

about trying to calculate things perfectly. Well adjust our intake based on how we progress.

F w w t wk with. H tw fls lik, bt ls hs it

method if you wish.

Harris-Benedict Formula

(Less accurate, but no need to know your body-fat percentage)

Metric

Women:Bmr = 655 + (9.6 x wiht i kils) + (1.8 x hiht i ) (4.7 x i s)

Men:Bmr = 66 + (13.7 x wiht i kils) + (5 x hiht i ) (6.8 x i s)

Imperial

Women:Bmr = 655 + (4.4 x wiht i lbs) + (4.6 x hiht i ihs) (4.7 x i s)

Men: Bmr = 66 + (6.2 x wiht i lbs) + (12.7 x hiht i ihs) (6.8 x i s)


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f bs th th bv fl will vstit Bmr, if v l th th bv

fl will stit Bmr. f hv i f b-ft t th it is bst t s

th Kth-mal Bmr Fl.

Katch-McArdle Formula

(More accurate, if you have a good idea of your body-fat percentage)

Metric

Bmr ( w) = 370 + (21.6 x l ss i k)

Imperial

Bmr ( w) = 370 + (9.8 x l ss i lbs)

Note:I use this latter formula, gauging body-fat percentage by eye when clients send me photos.

So how do I nd out my body-fat percentage then?

If you have no idea what your body-fat percentage is, get an estimate either through body-fat caliper

st (l if fil l), th Ba hi will likl hv. (deXa, Bodpodand

underwater weighing are other options if available.) Th ws i ll f ths thsso do not use

them to gauge progress,just use them for the initial guesstimate for the calorie calculation.

Step 2. Adjust for Activityy t tivit ltili (x1.2~x1.9) t Bmr i lifstl/tii.

Sedentary(littl xis): Bmr x 1.2

Lightly active(tii/sts 2-3 s/wk): Bmr x 1.375

Moderately active(tii/sts 4-5 s/wk): Bmr x 1.55

Very active(tii/sts 6-7 s wk): Bmr x 1.725

Extremely active(tii/sts hsil jb): Bmr x 1.9

Its essential to realise that any calculation will just be a best guess, which is why I used the words likely

t sib th lltis bv. This is bs sts hsil tivit (.k.. neaT, witt

about here) ti, vi , sit t tk stis vs lvt t. will v tl btw

people.
http://rippedbody.jp/is-it-better-to-forget-about-body-fat-percentage/http://rippedbody.jp/is-it-better-to-forget-about-body-fat-percentage/http://rippedbody.jp/how-to-manipulate-your-leangains-macros-part-1/http://rippedbody.jp/how-to-manipulate-your-leangains-macros-part-1/http://rippedbody.jp/is-it-better-to-forget-about-body-fat-percentage/


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This s tht tw 6ft, 200 lb ls, with th s 15% b ft tii is thi

it li s vstl it. o 2500 kl t iti his wiht, th

th 3250 kl.

n llti tk it t ths iivil neaT is. Hwv, w stti it

so we make a calculation regardless.

F ths tw lltis w w hv xit il xit (Tdee).

Step 3. Set weight-loss (or gain) targets

Set weight-loss targets based on current body fat percentage, or weight-gain targets based on training

status (beginner, intermediate, advanced).

Step 4. Calculate the theoretical decit or surplus needed toachieve that.

Step 5. Adjust energy intake upwards or downwards

ajst ths bs hw th sl wiht* hs v fw wks f sistt iltti.

*For ease and simplicity well assme fat loss is linear and any scale weight change reects pre fat loss in a ct,

or weight gain (mscle and a little fat) in the blking phase. That probably wont be the case, so Id recommend

yo track body changes more thoroghly. Yo can see how I do this here: How to Track Your Progress When

diti
http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/diet-progress-tracking/


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Calculations A guess and nothing more

Its essential to realise that any calculation will just be a best guess,which is why I like to use the words

likely range to describe the calculations above. This is for three primary reasons:

1. The calculations were developed based on averages,bt s ls bsl Bmrs will b 10-15%

higher or lower than predicted values.

2. The activity multiplier is a little arbitrary.

3. W ll vary in our subconscious reaction to calorie surplus or decitcircumstances some people

t t v thht th wh i li sls, s l

t v lthi wh i li it. This is kw thill s neaT (more here) and it varies

greatly between people.

This s tw 6ft, 91 k ls, with th s 15% b ft tii is thi

it li s vstl it. o 2500 kl t iti his wiht,

th th 3250 kl.

n llti tk it t ths is. Tracking after the initial calculation and then

making renements is therefore essential.
http://rippedbody.jp/how-to-manipulate-your-leangains-macros-part-1/http://rippedbody.jp/how-to-manipulate-your-leangains-macros-part-1/


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Cutting: Choosing Fat-loss Targets and

Setting Calorie Intake

How much fat can I lose per week?There is a theoretical limit to how much fat can be released from the fat stores in a single day

and this is inversely proportionate to how lean we are. If we go over this limit, we will lose muscle mass,

lss f whth w k ti itk hih (sis v i th xt sti

setting).

Simply put, fatter folks can get away with greater rates of fat loss than leaner people.

Maximum fat-loss recommendations depend on a persons body fat percentage rather than total bodyweight. If you shoot for the following, in my experience, you should be ok for preserving muscle mass:

NB.Th bv s ilis, t thtil liits.

Body fat % Loss /week

30%> ~2.5 lbs / 1.1 k

20-30% ~2 lbs / 0.9 k

15-20% 1.25-1.5 lbs / 0.45-0.7 k

12-15% 1-1.25 lbs / 0.45-0.6 k

9-12% 0.75-1 lbs / 0.35-0.45 k

7-9% 0.5-0.75 lbs / 0.2-0.35 k


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obs l siitl v 30% b ft will b bl t ls wk witht sl lss,

but I dont advise it for skin elasticity reasons (i.e., you risk being left with sagging, loose skin).

Short people should shoot for slightly less; taller people may be able to go slightly higher.

Even for those in the higher body-fat ranges I typically recommend 0.45-0.6 kg a week of fat loss to

clients, as higher than that tends to push the boundaries of what is sustainable in terms of adherence.

Ideally people should feel almost like theyre not dieting for the longest time possible.

Just because you canlose more, doesnt mean you shouldif it makes your life miserable.

How do I adjust my calculations to do that?y hv h th l tht it tks 3500 kl t b f ft (~0.45 k), ~7700 kl f

kil. This is t bslt it will ist, bt t vi bi ssil

technical, its a good guide so well roll with it.

f bs tht ht bv hv ti tht sitbl t f ft lss f is 0.45 k wk

then youll need to have a caloric decit of 3500 kcal for the weekto do that. This can be as simple as

i li itk b 500 kl h .

Th th ti is t tt itk t hv f tii s th st s f th

thtil v tit titii bts. ev if hs t this l f lxit

still t iti th s wkl it. F xl, if tii 3 s wk tht l

b: it +500 kl tii s, it -1250 kl st s.

More on this in the fourth part of this series

Step 3. Set a weight-loss/gain target

T l ls 0.7 k f ft wk. Hwv, h sts li itk littl hih s tht h l lss

0.45 k wk. This is bs, s vi ti, h hs h f ii sl whil h

s th ft , s l s h st st his it t hih.


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Step 4. Calculate appropriate calorie intake for your goals:

Sst il li itk = Tdee ft lss tt wk (k) * 7700/7 kl

Sst il li itk = 2647 kl (0.45*1100)

Sst il li itk = 2152 kl

Caveatsts itt t t h tht th 3500 kl l is just what will happen in theory. In practice,the

individual energy requirement variances that make the initial maintenance calculation just a best guess,

we also have the issue of NEAT swings with dieting(this is the unconscious activity that we mentioned

earlier).

Bsill s l will xi t swis i thi neaT th ths wh thi li itk

changes upwards or downwards. which partially explains why some people tend to struggle and claim to

be very lethargic when dieting, but others dont.

als, ths th iss fmetabolic adaptation; your calorie needs will decrease as you progress with your

diet, meaning that things arent always going to work out as the math said. You need to track your progress

and adjust your calorie intake upwards or downwards according to the scale weight changes to get yourself

bk tt. t is bst t tk th v f 3 4 wks wiht h.

aitill, its t f s l t tht th sl wiht sl sts vi

stays there for several weeks. This is due to water retention the fat loss is still happening, but as the fat

lls t th ll bk with wt.

This is caused by rises in cortisol, which happen when we are stressed. A caloric decit is a stressor

training is a stressor.all t vi this is sl wll wk t th stss i lif

then just hope for the best.

a gradualdecrease in the rate of fat loss over the weeks is to be expected and does not indicate water

retention (in this case youll make an adjustment to your calorie intake downwards to bring up the rate of

fat loss), but a sudden stall indicatesthat it is water retention marking the fat loss, as there is no physiologica

his whb b will sl s t b ft if i li it.

This has potential to drive everyone crazy, but there is little you can do but wait it out.o ill wk t slf l f kils liht. This is kw s whsh. t hs with

both sexes but is especially common with women.
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Bulking: Muscle Growth Expectations and

Setting Calorie Intake

Muscle Growth ExpectationsWe know that our level of training advancement determines our rate of muscle growth potential,

which decreases with experience contrast this to when we have a fat-loss goal: body-fat percentage

determines how quickly we can lose fat and has nothing to do with training experience.

By categorising our training advancement, we can get a reasonable estimate of the amount of muscle we

can hope/expect to gain per month, which becomes very useful when setting calorie intake and bodyweight

gain targets.

Classifying your training experience/ status is a sticky area, but fortunately some smart guys have done this

hard work for us. Lyle McDonald does it byYears of Proper Training;Alan Aragon, Martin Berkhan and

Eric Helmsgo byBeginner, Intermediate and Advanced categorisations.

If youre a lifter that has been focused on gaining strength in the barbell movements, or has put those

movements at the core of your workouts, then you can determine your training status fairly objectively

using Martins guidelines,(in the Progress and Goals section).

If not, check out Lls ilis.

H is h bkw f th t f wth xt bs ths lssitis if everything right:
http://www.leangains.com/2011/09/fuckarounditis.htmlhttp://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/http://www.leangains.com/2011/09/fuckarounditis.html


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Muscle Growth Potential

Training Status | Gains/month

Beginner | 0.9-1.2 k /2-3 lbs

Intermediate | 0.45-0.9 k /1-2 lbs

Advanced | 0.22 k / 0.5 lbs

Taller people will want to go with the higher end of the range.

nvi tis tht v wll sl l (thh lif f st hs l lb

job) will probably be best to consider their growth potentials as that of the intermediate trainee.

The Three ways to BulkI believe that there are three legitimate ways to successfully bulk:

Relaxed bulk This is bulking without counting calories or macros. This is sometimes known as a dirty

bulk.

Controlled bulk (slow bulk) maximise the rate of muscle gain, without gaining an unnecessary

amount of fat.

Aim For Lean Gains maintain maximal levels of leanness while adding muscle.

Ths ths ll hv thi s s, sthi whih tk 8000 ws t fll v i thisarticle on how to adjust your diet to successfully bulk, but the long and short of it is that I recommend that

you do the controlled bulk / slow bulk.

Thill, its ssibl t i sl witht siit ft i. Hwv, sl wth ts

t b xiis witht siit li sls. Thf, ft gain isgoing to come along with

the muscleif you wish to grow at your fastest.

Th k h is ki this ft i tl s tht its s t t lt.

With the relaxed bulk youll get too fat and have to spend longer periods cutting. With the lean gains style

the progress will be so slow and hard to measure that it will likely drive you up the wall.

a approximate 1:1 ratio of muscle to fat gain is realisticfor most people.

Ill save you the math but this means that to gain 1 kg of muscle per month, youll need to gain 2 kg of body

wiht, will qi 440 kl il li sls.
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Step 3. Set a weight-gain target

Bb is itit ti f v hiht. H i xitl 0.7 k f sl th

whih s h will tt 1.4 k f wiht i th.

Step 4. Calculate Appropriate Calorie Intake For Your Goals

Sst li itk = Tdee + sl i tt th (k) * 440 kl

Sst li itk = 2833 kl + (0.7*440)

Sst li itk = 3141 kl

Adjusting Calorie Intake When WeightDoesnt Change As Planned


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Step 5. Adjust energy intake

For a Cut

If weight is lost too quickly, there is a risk of muscle loss. Increase calorie intake.

If weight is not lost quickly enough, decrease calorie intake.

Sst itl h vl: 200-300 kl/, ~5-10% f ttl li itk.

For a Slow Bulk

If weight is not gained quickly enough, increase calorie intake.

If weight is gained too quickly, youll have put too much fat on, so decrease calories.

Sst itl h vl: 100-200 kl/, ~3-6% f ttl li itk.

rb t tk it t wt wiht ttis, lws si 3-4 wks wth ftracking

databefore making any changes.

Calorie Set-up FAQWhat about setting calorie targets for a recomp?

ds wht b . f sl wth ft lss t xtl th s t,

th th will b it li sls, s jst ski tht t f th llti. Hwv,

tht is ilisti silisti sl wth ts will l th ft lss ts v si

ists (ll, th ski-ft vi ti). F st l, v ii t bth t th

s ti, its bst t hv sliht it sls. Fll tils i my Goal Setting Guide.

*********

To minimise any muscle loss when cutting and minimise any fat gain when slow-bulking youll need to

get those macros right. Well cover this next.

Have a qestion or need clarication? Feel free to hit me p inthis sections comments
http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/physique-goal-setting-part-1/http://rippedbody.jp/nutritional-hierarchy-importance-calories/http://rippedbody.jp/nutritional-hierarchy-importance-calories/http://rippedbody.jp/physique-goal-setting-part-1/http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/diet-progress-tracking/


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#2 Macr Sttin

When people in the industry refer to their macros they are talking about the three macronutrients

carbohydrate, protein and fat.You may have heard it said that while energy balance determines whethe

weight is gained or lost, macronutrients determine whether that change is fat or muscle mass.

Thh tht is ss vsiliti, s thi siti i th i bv stts, s l

the second most important role when it comes to the fat loss/muscle gain equation. Simply put, get them

right and youll reach your physique goals quicker and more painlessly than if you ignore them.

Th fllwi ilis bs sh, th hs tis (sill al a

Ll mdl,Martin Berkhanand Eric Helms), as well as personal observations from client work.

But issues with the RDA and politics why it doesnt change are another story for another daytried to cover in the

explanations below.

Note to geekier friends:r-fs li sttis will b isss i th tii i. This

will form the base for that though, so dont skip it.

calories

macros

micronutrition

meal timing/frequency

supplements
http://www.alanaragonblog.com/http://www.bodyrecomposition.com/http://www.leangains.com/http://www.3dmusclejourney.com/team-bios/http://www.3dmusclejourney.com/team-bios/http://www.leangains.com/http://www.bodyrecomposition.com/http://www.alanaragonblog.com/


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Protein Intake Guidelines

Th 4 clis i v f ti.

Why is it important?

Protein helps us to recover from our training, it preserves lean tissue when dieting, helps us grow more

muscle when bulking, and has the highest eect on satiety of all the macronutrients.

pti is thf v st. Hwv it is t s sil s si = btt. H is wht

bliv s til itk f hsiq ls:

a qtit f ti s tht is high enough to reasonably cover all potential benets, without being

so high that it becomes unnecessarily expensive, and limiting to food choice by reducing the quantity of the

other macronutrients we can consume while keeping to our calorie budget for the day.

NB: This is notthe same as the government RDA which is usually very low. Th is v bi i

between minimal human needs, versus what is optimal for our physique goals. (Personally, in the face of

th vi thik tht th rda s t b is s tht th sl lss whih sik, b-b l

xi is iiis. Bt isss with th rda litis wh it st h th st f

another day.)

How much protein should I consume?

Cutting Bulking

Protein 2.3-3.1 /k LBm(~1.1-1.4 /lb) 1.6-2.2 /k LBm(~0.8-1.0 /lb)


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The amount of protein that is optimal depends on our lean mass.I dont like to base calculations on body

weight because that risks giving fatter people too much protein and leaner people too little.

Th st itt ft i tii ti itk qit is l b ss (LBm). Th

more lean mass you have, the more protein you need. We can determine lean mass by taking our

weight and subtracting the amount of body-fat we carry. (You will have estimated this in part #1,

Calorie Setting).

If you have no idea what your body-fat percentage is, get an estimate either through body-fat calipersts (l if fil l), th Ba hi will likl hv. (deXa, B

underwater weighing are other options if available.)

Important: All of these methods have inaccuracies and inconsistencies,so save yourself the heartache

do noT uSe THeSe deVceS To TracK your progreSS. Th f th s f ki

these calculations but not for tracking progress. (My guide for that here.)

Reason for the dierence between bulkingand cutting

pti hls s sl ss wh i li it, s th qits hih wh tti

Protein intake past the range given when bulking, though not likely detrimental other than to our

wllts, ist likl i t b bil ith ti sthsis will l b x t. (ulss

s s, whih is wh i zi bt m oli tits 600

day consumption.)

Reason for the range of intakes

otil; itk is ls ti b severity of the caloric decit, body-fat percentage, and

training Status.

Wh tti, th t it, th ti ll t k b f ti it

lean tissue. The steadier you take the fat loss, the less youll need.

Fatter people can get away with greater decits.However, greater

its h, s ti is th st stiti

macronutrient (meaning we stay feeling fuller for longer on higher

protein diets) you might want to keep your protein intake at the

higher end of the range anyway.

Beginner trainees seem to have lower protein requirements. (Perhaps

their calorie partitioning is better with the new stimulus their bodiesare experiencing.)

NB: While these numbers are based on research, they only tell use what

is good for people on average. There will be outliers people that need

more, and those that can get away with eating far less. However, there is

no way to tell this without painstaking trial and error.
http://rippedbody.jp/diet-progress-tracking/http://rippedbody.jp/diet-progress-tracking/


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Beware of the Industry Nonsense

Protein is the most expensive macronutrient t t i it, whih s w lt f

nonsense online and in magazines surrounding the subject of optimal intake. If you are new to this

and about to increase your protein intake, heres likely what will happen:

oh , thts i t b xsiv. Lts t s ti w.

Your mum/partner/auntie laughs at your protein tub in the kitchen, starts to worry it isnt

healthy.

Th l a hih ti its sf? t s bk with til bt ki

i ith hih ti its ti ws sill. Th stt hssi .

You start second guessing this and get worried yourself.

Just to be clear: High protein diets do not cause kidney damage.

The origin: Back in 1983, researchers rst discovered that eating more protein increases yor glomerlar

ltration rate, or GFR. Think of GFR as the amount of blood your kidneys are ltering per minute.

From this nding, many scientists made the leap that a higher GFR places yor kidneys nder greater

stress.

What science really shows: Nearly 2 decades ago, Dtch researchers fond that while a protein-rich

meal did boost GFR, it didnt have an adverse eect on overall kidney function.In fact, theres zero

pblished research showing that downing hefty amonts of proteinspecically, p to 1.27 grams per

pond [2.8 g/kg] of body weight a daydamages healthy kidneys. Alan Aragon

NB: Thats per pound of bodyweight, not lean mass, so thats a very high number indeed.

F fll s f th sh til tis i hih ti its s

this excellent article over on examine.com.

Protein Powder or Real Food?

pti ws v sfl tl t k hitti ti tts bl, t t ti th

convenience factor when out and having to rely on restaurant portions of meat which tend to be small.

However, getting your protein intake from real food is always going to be more lling.By that I mean

il thh t, sh, s i sti. Wh w it, h is . S its bst tprioritise real food.

o th i si, wh blki it b th hsill t i h f witht fli sik blt

In this situation calorie dense foods or liquid meals, like protein shakes, can be your friend.

aliht, w with ti itk st, its time to decide where the rest of the calorie intake (that you

calculated in part #1, Calorie Setting) will come from.
http://examine.com/faq/can-eating-too-much-protein-be-bad-for-you/http://examine.com/faq/can-eating-too-much-protein-be-bad-for-you/


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Fat Intake Guidelines

Th 9 clis i v f ft.


Consumption of dietary fat is important for regular hormonal function, especially testosterone production

If you drop very low with your fat intake the most obvious change you will notice is a decrease in sex drive

It should never be eliminated from a diet.

How much fat should I consume to cut or bulk?

Cutting Bulking

Fat 0.9-1.3 /k LBm(~0.4-0.6/lb) 20-30% lis

Cutting

When cutting we need to take in fewer calories. Fat is the most energy dense of the macronutrients, so

decreasing fat intake is an easy way to make large changes to your overall energy intake.

as with ti thh, th is ii t t wt t . this s it is f th

hl ss ti bv. sst tht t blw 0.9 f ft kil f l

body mass. (If you cycle fat macros in your diet then consider this the average intake number not to go

under.)

Why the range?Those carrying more body-fat will do better with a higher fat intake than leaner individuals. This is to do

with insulin sensitivity,which increases (generally, but not always) when you get leaner. So, if you have a

very high body-fat percentage then go with the upper end of the range, leaner folks go lower.


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Bulking

When bulking we need to take in more calories.d t ft bi th st s tit

aside from being a good way to reach calorie numbers without severe fullness, increasing our fat intake

also increases our food choices available.

t sll t t thik i ts f ts, s visl ht iv si ft

recommendations for bulking (publicly), as I am waiting for more experience with clients. However, after

watching Eric Helms video series his 20-30% ti with th slts v s with

clients and it works out quite nicely.

Why the range?

There is room for personal preference, also, some people simply do better with dierent fat intakes

(which is probably also largely linked to insulin sensitivity), so feel free to experiment.

I am not a proponent of very high fat, low-carb diets they are overly restrictive (thus threatening long-

t it li) th h f, til i thlti ltis. athi v 40%

of a persons calorie intake from fat, while it may work, is not likely to work optimally.

Carbohydrate Intake Guidelines

Th 4 clis i v f bhts.

Why are they important?

Carbohydrates are the only macronutrient we can live without.However, carbs have positive impactson hormones, help fuel us through our workouts, replace muscle glycogen (the primary and preferred fue

source of our muscles), and make life a lot tastier. So, while we restrict them (through lack of any other

choice) I do not recommend eliminating them from your diet.

rsist tii is likl qll, if t moreimportant than adequate protein intake for retaining muscle

mass when dieting. I mention this here because its relevant when it comes to setting your carb intake.


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We need to eat enough carbohydrate to still get eective workouts so that we can maintain our

muscle mass whih lt f l ist ssibl wh stiti bs svl. (~80% f wkt

is fuelled by glycogen stores, a low glycogen state will compromise your ability to train hard.) This is not to

s wkts wt b th wh i it, th will, bs ll hv lss vll, bt

you want to avoid leaving yourself glycogen depleted also.

How much carbohydrate should I consume?

Think of carbs as just balancing the equation as per your calorie targets decided in, #1 Calorie Setting

Th i btw tti blki will b th tst with this b.


Fib is lssiti f bht. W v this h bs bre keeps us feeling fuller without

adding signicantly to the calorie content of food, lowers blood sugar levels and delays digestion of

food, lowers cholesterol, helps us avoid constipation, and reduces colon cancer risk. It is clearly very good

st (fll list f bts h).

However, its also possible to have too much,th si ts bi s, ih ( ths th is

risk of browning your pants in public), constipation and bloating.

K btw th fllwi bs t t t hv l js i itk ll b :

mii 20/25 f w stivl.

mxi 20% f b itk.

Fth ri: Fibre Natres Broomb Ll mdl.

Th 0-2 clis i v f b.

Cutting Bulking

Carbs the rest the rest

Fiber Intake Guidelines
http://www.bodyrecomposition.com/nutrition/fiber-its-natures-broom.html/http://www.bodyrecomposition.com/nutrition/fiber-its-natures-broom.html/


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Alcohol Considerations

Th 7 clis i v f lhl.


Makes dull people interesting, reduces pain, masks social insecurity, makes us forget the midnight kebabs

Technically a macronutrient but not an essential one, unless you are from Glasgow.

How much alcohol should I consume?

This really varies with location.Sober observations in singles bars leads me to conclude that, in England

t lst, it is bl fht btw bi iss h s tht th il sitti l t th b hs

b tt h t tlk t, whil still bi bl t st , wlk v t sl sh. Fth

supplementation may or may not be required depending on levels of dutch courage.

More seriously though

F l lhl sti is ft f lif. clt vi will wk, bt thts t i t

be sustainable approach for most people.

Alcohol has calories with 1 g containing 7 kcal and that is usually combined with carbs(either from

fruit as with wine, hops/wheat/barley as with beer, or sugar from carbonated drink mixers).

Beer Side Image When drinking in moderation its possible to adjust for the alcohol without messing

things up. Lk th ik si and see how many calories are in there. Then subtract the

appropriate amount of calories from the macros s t t iti th li bl f th

This way youll have maintained the number one most important thing in our nutritional pyramid, while

remaining close to the macros for the day.

For Example:You drink three beers

Carbs and Protein contain ~4 kcal/g, Fat contains 9 kcal/g.

f th li ttl f ths th bs s t 600 kl, si tki t 75

f bs (300 kl) ~33 f ft (~297 kl).
http://www.ias.org.uk/What-we-do/Publication-archive/Alcohol-Alert/Issue-3-2009/Scotland-tops-UK-alchol-league.aspxhttp://www.calorieking.com/http://www.calorieking.com/http://www.ias.org.uk/What-we-do/Publication-archive/Alcohol-Alert/Issue-3-2009/Scotland-tops-UK-alchol-league.aspx


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alhl ivs s , bt with f th bts ssit with th th s. Ths, fqt

binge drinking isnt going to be sustainable.

Youre likely not going to want to adjust the protein macro, given its muscle sparing properties.

Yes, there are strategies for occasional binge drinking in, Th alhl gi. dt bs it.

Putting That All Together Two ExamplesWell continue with our examples of Tom and Bob, whose calorie requirements we calculated in the previous

guide.

Tom

NB:T is 90 k t 20% b ft, ths his l b ss is 72 k. [90*(1-0.2)]

Protein

pti itk i s = 2.3~3.1 /k LBm

Wll hs 2.5 k, s T is bi ti th it is st.

pti itk i s = 2.5*72 = 180 g

Fat

Ft itk i s = 0.9-1.3 /k LBm

Tom has a moderate amount of body-fat, so well choose 1.1 grams.

Ft itk = 1.1*90*(1-0.2) = ~80 g(Thill 79.2 bt f siliit.)

Carbs

cb itk i lis = dil cli tk Stti pti clis Ft clis

cb itk i lis = 2152 180*4 80*9 = 712 kl

cb itk i s = 712/4 = ~180 g(ai, thill 178 bt t k lif si.)

Toms Daily Macros: 180 g Protein, 80 g Fat, 180 g Carbs
http://rippedbody.jp/how-to-drink-beer-and-not-screw-up-your-diet/http://rippedbody.jp/nutritional-hierarchy-importance-calories/http://rippedbody.jp/nutritional-hierarchy-importance-calories/http://rippedbody.jp/nutritional-hierarchy-importance-calories/http://rippedbody.jp/nutritional-hierarchy-importance-calories/http://rippedbody.jp/how-to-drink-beer-and-not-screw-up-your-diet/


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Bob

NB:Bb is 75 k t 10% b ft, ths his l b ss is 67.5 k. [75*(1-0.1)]

Protein

pti itk i s = 1.8~2.2 /k LBm Well choose 2.2 kg, as Bob loves eating meat.

pti itk i s = 2.2*67.5 = 150 (r f 148.5)

Fat

Ft itk = 20~30% f lis

Bob likes a nice balance in his diet and doesnt have a preference for carbs or fat so well choose to eat

25% f lis f ft.

Ft itk i lis = 3141*0.25 = 785.25 kl

Ft itk i s = 87.5 (r f 87.25)

Carbs

cb itk i lis = dil cli tk Stti pti clis Ft clis

cb itk i lis = 3141 150*4 87.5*9 = 1753.5 kl

cb itk i s = 1753.5/4 = ~440 (r f 438.375)

Bobs Daily Macros: 150 g Protein, 87.5 g Fat, 440 g Carbs


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Addendum for Leangains System FollowersTh is shl f thht tht it b bil f tit titii ( thf b

composition) to have more calories on the days you work out, and less on the days you dont. Martin

Berkhan in particular took this a step further by experimenting with higher carb/lower fat intake training

s, hih ft/lw b itk st s i fi his Lis sst.

I believe that this works very well, however, in terms of the order of priority for results it belongs under

sti #4 ml Tii & Fq, s will isss it th. F l (thh t ll th

readers of this blog) this is an additional, unnecessary layer of complication. So if you were linked this

article by a well-meaning friend and are feeling overwhelmed dont add it in yet, remember the order of

importance.

********

Getting your micronutrient intake bases covered is essential if youre not going to short-circuit

your long-term progress. But it doesnt have to be the ball ache that is sounds. Well cover some

simple tips for this next.

Have a qestion or need clarication? Feel free to hit me p in this sections comments

Summary of Macro Guidelines Cutting Bulking

Protein 2.3-3.1 /k LBm(~1.1-1.4 /lb) 1.8-2.2 /k LBm(~0.8-1.0 /lb)

Fat 0.9-1.3 /k LBm(~0.4-0.6/lb) 20-30% lis

Carbs the rest the rest
http://rippedbody.jp/nutritional-hierarchy-importance-macros-fibre-alcohol/http://rippedbody.jp/nutritional-hierarchy-importance-macros-fibre-alcohol/


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#3 Micrnutrin Cnsidratin& Watr

The topic of micronutrition may sound boring but you cant aord to ignore it. Long-term

micronutrient deciencies will impact your health and torpedo your training eorts.

Fttl its st hv t b lit. B bsvi fw sil ls f thb i

il fit vtbl itk sf ist iis.

This til is lss th 5 it , bt h s k its f th s lz:

A multivitamin isnt a substitute for a poor diet,but it is additional insurance on a good one.

dits t t isk f itit iis l bt f sltti.

It is likely that there are performance benets from eating vegetables Popeye was onto something

with that spinach habit.

If you have issues with energy, feel hungry, wonder why your skin is pale, or have messed up sleep

patterns,it could be that youre short of a few vitamins or minerals.

Wt is itt f ft lss f. ai f 5 l itis .

all th bv ll xli i this til. v ti t k it sht, lvt til.

calories

macros

micronutrition

meal timing/

frequency

supplements


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What Are Micronutrients?

Vitamins and minerals.

Micronutient heartMicro because of the quantities: While

macronutrients are generally counted in grams, micronutrients are

generally counted in milligrams(or less). Think of macros as being the

gas in your car, giving it the energy to propel the engine; micros as the oil

and lubricants, keeping the car from breaking down.

Minerals are non-organic. Some of these (calcium, sodium, potassium,

magnesium, etc.) are needed in greater quantities than others (iron, copper, zinc,

t.). nt iitll, this tii th f (i & slt fs f xl) tst t

us, and things containing a lot of the latter dont. Bear with me here

Vitamins are organic. Some are water-soluble and others are fat-soluble.The fat-soluble ones are

bsb i th t, s iis slss (vss) bil v ti. Th wt-slbl s very hard to overdose on because they will be passed through the body in your urine (which is why you

bbl hvt h f l tti sik f s-si viti c wh th th l). Th i

side of this is that they need to be consumed daily.

Further reading:See the video at the bottom of this post, or wade throgh

the micronutrientpage on Wikipedia

The Right Mindset1. Take sensible precautions rather than go looking for issues

S l v qik t it th f bl t thi it whv isss . f s

s t lki f xl, thh it l b itit i, if th tl

iti th sll jst th ft tht th i li it hv b i t it t h, f

too long without a break.

Very often its completely non-related to the diet th hvt b sli wll, th is siit

stress at work or home, or theyve caught a cold but havent started sneezing yet.

If you have the time, economic means, and desire to go out and get a blood test to check, then by all means

do so.
https://en.wikipedia.org/wiki/Micronutrienthttps://en.wikipedia.org/wiki/Micronutrient


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However, I suggest that rather than assuming you have a problem and

tti bl tst t hk f i, assume you dont and take

the reasonable dietary precautions by following the guidelines I have

below.Then if you have issues later on that you think may pertain to the

diet (as youve ruled out other things) then perhaps consider getting one

Im going to assume here though that the majority of us dont and wont,

hence the guidelines below.

(Jst remember that the indstry prots from or desire to feel special by

inventing isses for s to imagine we have and then selling soltions to these

invented problems. Those selling the idea of blood tests are also often those

with a set of pills to sell.)

2. If It Fits Your Macros (IIFYM) Use it, but dont abuse it.

o wki with tits, ti thi hbits i-it l, this is worth quoting from Eric

Helms:

If it ts yor macros (IIFYM) has become, What can I t into these macros and get away with? i.e., What

can I t into these macros to satisfy my cravings? rather than How do I meet my ntritional needs? When

yo combine that with extreme hnger and dieting yo can rn into some isses. People can end p having

some pretty ridiclos mens to meet some very well set p macros, that can actally lead yo rnning into

problems micronutritionally.

I like exible dieting, I love IIFYM, bt there are some things that we want to think abot so that we dont rn

into isses with this so that it doesnt end p short-circiting or progress.

ei viss his tits t thik bt it f ilsi th th f xlsi. a Fym it

bs with t p-Tts b jst s ititill it s th til hik broccoli bodybuilder diet that excludes entire food groups.

Fruit and Fibrous Veg Intake Guidelines

To Cover Your BasesTh vst jit f l i this, th hsiq fs l, will b f th itits

we get in meat, dairy and starchy carbs. Its generally the ones from fruit and veg that we need to pay

attention to, as they are the foods most often skipped for ease. With clients I usually use these guidelines


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Eat one or two pieces of fruit a day.

et bs v with v l.

Try and eat a variety of fruits and veg rather than the same things every day.

Then, if there are issues we may look at total bre intake[s FaQ ilis] sst lti

then see how they respond. This is the simplest way of looking at your micronutrition.

Tht si, ls lik th siliit f th fllwi ilis iv b ei t his tits s it stiss

f s l t hv si ilis qtitis:

Th bv ss th uS f st sst. (Whih f th Bitish, is wht t i bb

it lss. F th st f th wl its ti bit th wht t i 250l lss.) T ths lik

myself that feel this is still a little vague, here is a quick guide:
http://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/question/fibre/http://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/question/fibre/


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as s they are based on daily calorie intake,with recommended intake tapering down the less

that is eaten. Two main reasons:

Th lss vll f itk, th lss fit v ll b bl t t it s.

Th t, th b ll t ist it ss it thh.

nw, it tht th ti f th 30 l w is i t b, So, whats the least I

can get away with eating then?to which I dont have an answer for you. But I hope the two following quick

sections will help.

Other Important Notes On MicronutritionA Multivitamin is Not a Substitute for Fruit and Vegetable Intake

Unfortunately.

Up until my mid-twenties I considered them a pain in the arse to cook and expensive to buy. My tastes infood have changed and I quite enjoy vegetables now, but back then I believed there was an option of taking

ill ist. as f wh t, this svs it qt f al a:

It cant be over-emphasized that a poor diet with a mlti is still a poor diet. There are a mltitde of biologically

active and benecial componds within the matrix of foods that are not in and may never make their way

into a mltivitamin/mineral spplement.

Its important to think of microntrition not jst in terms of essential vitamins & minerals, bt also in terms

of phytontrients & zoontrients; componds that are not classied as vitamins or minerals bt can optimize

health and prevent disease. This is why attaining a variety of foods both within and across the food grops is

important for covering all the microntrient bases.

Dieters Are At Greater Risk of Micronutrient Deciencies

Those dieting (i.e., in a caloric decit) are at greater risk of having some kind

of micronutritional deciency. Th db 2013 itil i al as

rsh rviw, A critiqe of the recent mltivitamin rant in the Annals of Interna

Medicine, was a real eye opener in terms of how much this is so.

rlli th is f clt, JB. Prevalence of microntrient deciency in poplar

diet plans. f th J 2010 Jl f th ttil Sit f Stsntiti, i sill thAtkins, daSH,Soth Beach, and Best Life diets:

all f it lsfailed to deliver 100% suciencyf th slt 27 ssti

itits, bs rd ilis, wh fllw s b

their suggested daily menus using whole food alone.


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Six itits (viti B7 (biti), viti d, viti e, hi, ii, lb)

w iti s consistently low or nonexistent in all four diet plans.

a til it f ths f l it ls wl b, v, 56.48% decient in

obtaining RDI suciency, lki i 15 t f th 27 sstil itits lz.

Thus, it is pretty clearly that when dieting it is especially likely that you will have some kind of

micronutritional deciency.(t ls s t stt i v th bk isss f th JSSn).

The advice then is to consider covering your bases with a multivitamin & mineral supplement.

Well go more in-depth on this in part #5 Spplements.

It Appears That There Are Performance Benets To Be Had From

Eating Vegetables

g vtbls (sih, kt, btt i til) hv lt f itt. a is i itt

intake can reduces the cost of exercise and improves exercise tolerance. Yes, Popeye was onto something

with eating all that spinach, and your mum was right in telling you to eat your vegetables.

Th si: f w hv sit itt i its, th w bl t lvt ls itit

tti, tht itit thts lvt b iti xi, whih b bil t

enabling the appropriate amount of oxygen to be supplied to muscle tissue.

f Vo2 x ltt thshl is th s, th lw x st f th s i

s will ti t lw t f Vo2 x, i ll fti lss

il s ll lt lss f th this tht w thik s s t slw w. Lw x st

hih sl i is itt st f f ss th b.

For more on this topic, check ot the Gr Performance Podcast, episode 54

The Limits of My Knowledge Further Reading

Micronutrition is not my area of expertise. What I know was read in very boring few textbook chapters a

long while ago and was brought to life in this video by Eric Helms. Hes done a killer job and so thats why

ll tht this til i til fllws his wk lt lsl th th th tils i this

series.
https://www.youtube.com/watch?v=kdFFrBByv-Ehttps://www.youtube.com/watch?v=kdFFrBByv-E


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Water Intake Guidelines

Wt is itt f ft lss f. a fw tils th ft lss t i th FaQ.

Aim for 5 clear urinations a day. Ll mdl

Aim to be pissing clear by noon. m, thh s stl this f swh. als,

Make sure that youre not dehydrated at the time of your workouts or they will be negatively

impacted.

I dont like the idea of setting water intake for people based on bodyweight, simply because some people

swt th ths, t t ti it lits tivit lvls.

*********

To maximise your gains from training you need to consider when youre eating relative to when

you train. Well cover that with detailed example set-ups next.

Have a qestion or need clarication? Feel free to hit me p in this sections comments
http://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/question/how-much-water-should-i-drink/http://rippedbody.jp/nutritional-hierarchy-importance-micronutrients-water/http://rippedbody.jp/nutritional-hierarchy-importance-micronutrients-water/http://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/question/how-much-water-should-i-drink/


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#4 Nutrin Tmin & MaFrqunc, Calri & Macr

Cyclin

It appeals to us that something as simple as changing the timing of things can have a potent eect

pl f sht t t tll tti i s t kts tk vt f this

(sh littl bit f si whil vitl t tlki bt th bi it) t sll s sthi

new.

a ti s sts th titil it i si-w, BS tt shl

.

The truth: gtti th tii f this iht st til hs fvbl ts b siti

however, if you gloss over the most impactful, foundation levels of your nutrition plan (calorie intake, the

siti, th ititi) wsti ti, t.

calories

macros

micronutrition

meal timing/

frequency

supplements


39/65


csi th st th sts f th titi i th bi it. nw w i t lk t th

fourth stage while trying to not get lost in the meaningless details. Heres what well cover:

How Many Meals You Should Probably Be Eating

When To Eat Relative To When You Train

Special Considerations for Macro Timing

Why You Might Consider Skipping Breakfast

Why You Might Want To Consider Calorie/Macro Cycling

How to Implement Calorie/Macro Cycling

Example Set-ups and Calculations

nti th wi.

as with this sis s whl, this til is witt i th f it tht h iti will likl

bt .

This is important to bear in mind because as I mentioned at the very start of this series, adherence is

the most important factor in all of this the best diet is the one you can keep so please balance theadditional complication as you work through each step, with your ability to stick to it.

a b s fl tht hv t ilt ll f it.

Optimal Meal Frequency How Many

Meals Should I Eat? Suggestion:2-4 meals when cutting, 3-4 meals when bulking

Denitions:

A mealin this context refers to anything from a snack (protein shake for example) to a real food meal (protein,

veggies, fats and carbs). I am not inclding a low-calorie pre-workot spplement sch as Jack3D (whatever is

the trend these days), or BCAAs in this denition.

The number or meals you will want to consume is related to the volme of food

you are consuming and what time of day you will train.

I suggest you eat the minimum number of meals that you can get away

with without compromising your goals.

This makes things simpler, both in terms of food preparation and in terms of

ti f th . Sil -> hih h t -> hih l-

term success rate.


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For those cutting,it b bil shlill t hv fw ls bs t t

h l. This is f th bts f skii bkfst bli l lhs is. o

a day is simply not going to be optimal for lean mass retention and also forces people to make poor, calorie

dense/highly palatable food choices in order to cram enough calories in a single meal.

For those bulking,it can get to a point where it is not comfortable or practical to eat just two meals a day

because of the volume of food that needs to be consumed. Consider splitting your meals into three or four

ls, hvi liqi ls/sks. Thh th likl bts t ti th f ls

, it is ftl t t if wish.

Note:oth th th liti f it, th likl wbks t ti fqtl

than these recommendations, so if you wish to eat more meals in a day then feel free to do so.

Meal Frequency Guideline Exceptions

Professionals Looking For An Edge

Cutting: 3 ls ii th ss th 10% b ft thshl

Bulking:4 ls , fil vl s thht th .

Skipping breakfast can make it easier to burn stubborn fat when dieting

but also marginally increases the risk of muscle mass losses when getting

exceptionally lean. This is especially true on a rushed cut, which these guys

iht t if th thslvs li bt t li t

quickly enough.

als, th b il bts t hih l fq (t

spacing of meals throughout the day) for mass gains for these advanced

trainees.

Thus, as competitors are looking for every advantage they can get on

the stage, they should consider a higher meal frequency and more even

spacing throughout the day than the bottom end recommendations

above, assuming they have the time to do that.

Well come back to this topic later, but you can use this jump link to skip down and read it now if you prefer

Athletes Training Multiple Times A Day

this ist,they should eat as many meals as is necessary.

albt nz disli extilPre-Competition Conditioning
http://rippedbody.jp/when-is-cardio-a-valid-tool-for-fat-loss-intermittent-fasting/http://rippedbody.jp/when-is-cardio-a-valid-tool-for-fat-loss-intermittent-fasting/


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The two primary concerns here are: i) recovery between workouts (mainly, glycogen replenishment) for the

endurance athletes; ii) meeting your calorie requirements for the day but without feeling so full that you

feel sick during your training.

ri fll sth ist f. S v f -thlts, if i t hv kik

in the afternoon then it makes sense to eat less at lunch and have a snack later on that day.

Glycogen depletion reqires roghly 90-120 mintes of continos work on a single mscle grop, and yo

mst se those same mscles competitively within the same day need to worry abot maximal speed ofglycogen restoration.

If yo are an endrance athlete, then some qick carbs* after yor rst workot of the day is a good idea. (*A

sports drink or other easily digestible carb.)

If youre not an endurance athlete there is no need to worry about it.

Anyway, bearing in mind the above, lets move onto the next section.

Nutrient Timing When Should I Eat? Within two hours of nishing your training

More calories post workout than before

Some carbs post workout

Not completely fasted

Denitions:

Trainingrefers specically to prposefl weight training, not random exercise.

Post workout refers to the timeframe between when you train and the time you

go to bed.

Not completely fasted refers to training carried ot in the state where there have been one or more meals

consumed earlier in the day. BCAA consumption immediately prior to training counts as not completely fasted

and is a viable option.

There are multiple ways you can set things up, but as long as you keep to these principles then you will be. v x blw with si sstis bt wh it s t xls, f th sk f bvit

Ive given the simplest set-up option for that training time only.


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Training and Meal Timing ExamplesEarly Morning Training

Tk 10 Bcaas ~10its -wkt, th 10 Bcaas v tw hs til t st

meal of the day.

Breakfast-skipping example (2 meals):

06:50 10 Bcaas

07:00-08:00 Training

09:00 10 Bcaas

11:00: 10 Bcaas

13:00 Lh ~50% lis/s

20:30 di ~50% lis/s

a slihtl l i th lh is , vi vs. f ti th ls, sk i th

ft with bi lh i is ls.

Breakfast example:

06:50 10 Bcaas / 06:00 25 wh shk


08:00-09:00 Bkfst ~33% lis/s

13:00 Lh ~33% lis/s

20:30 di ~33% lis/s

The meals dont have to be split into thirds, so if you prefer to have one bigger then the others then

please feel free to shift around your meal split.

rss f th Bcaas ( Bcaas vs wh) xli h b mti Bkh, wh ws tt

much the key man in bringing fasted training to the main stream by justifying it with science.

Morning Training

Breakfast-skipping example (2 meals):

08:50 10 Bcaas



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11:00: 10 Bcaas

13:00 Lh ~50% lis/s

20:30 di ~50% lis/s

a slihtl l i th lh is , vi vs. f ti th ls, sk i th

ft with bi lh i is ls.

Breakfast example:

07:00 Bkfst ~25% lis/s


13:00 Lh ~35% lis/s

20:30 di ~40% lis/s

NB: Im suggesting a lower calorie intake for breakfast so that you dont have to train on a full

stomach.

Afternoon Training

LATE-AFTERNOON

With late afternoon training the time between the end of training and dinner is greater then 2 hours,

so we have a snack.

Breakfast-skipping example:

13:00 Lh (~35% lis/s)


18:00-18:30 Sk (10-15% lis/s)

20:30 di (ii lis/s)

Breakfast example:

08:00 Bkfst (~30% lis/s)

13:00 Lh (~30% lis/s)


18:00-18:30 Sk (10-15% lis/s)

20:30 di (ii lis/s)


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Early-Afternoon

With early afternoon training the time between the end of training and dinner is considerably greater

then 2 hours, so we have a meal.


13:00 Sk (~20% lis/s)


16:30 aft ml (20-40% lis/s)

20:30 di (ii lis/s)

Breakfast example:

08:00 Bkfst (~25% lis/s)

13:00 Sk (~10% lis/s)

15:00-16:00 Training 16:30 aft ml (~25-35% lis/s)

20:30 di (ii lis/s)

NB:The time between the end of training and dinner is considerably greater then 2 hours, so we

have the meal.

Evening Training

There is no need to have a snack or shake post workout as the evening meal comes within two hours

of the end of training.


13:00 Lh (~40% lis/s)


20:30 di (~60% lis/s)

Breakfast example:

08:00 Bkfst (~25-30% lis/s)

13:00 Lh (~30% lis/s)


20:30 di (ii lis/s)


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Special Considerations for

Nutrient Timing

Avoid Extreme Macro PartitioningIn the above examples youll see that I have suggested generally that you split your macros in the same

ti tht sit lis. This is bs it st ll k i.

dsit this ll s f is t th sh s: l t fts ti li i th ,

l bs ti lt. This is t likl t hv tit titii bts, will tht

h b ki it lit stitiv. rf t th if it aint broken rule.

Some people nd that carbs make them sleepy

f this is , s this t vt b sitii lmeal of the day nearer to bed time, or increasing the proportion or carbs

in this meal.

Breakfast eaters that feel lethargic mid-morning should consider increasing

the protein and fat content of their breakfast and reducing carb intake.

Simply adjust the latter meals of the day to maintain the macro balance

vll. (of s, s l sil lv lt f bs t bkfst

if thts , fl ftws, k it t s

for the day then go for it.)

a lt f bs t lh s ft lth, tht fli f wti

to pass out at your desk. If thats the case then try increasing veg intake o

changing your choice of carb (swap that box of cereal for some potatoes

st f xl) t lh. o t shifti itk f bs s tht

you have more later in the day. You could also consider breaking your

lunch into two meals a smaller lunch and an afternoon snack.

Large Meals Make You Sweat?

This is t s h f bl i th bt sll iit f l th hv issstti t sl t iht. y l t sitii b itk t hv lss i th lst l f th

day, eat the last meal of the day earlier, or eat less total calories in that last meal (more in an earlier meal)
http://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/2012/11/28/can-i-lengthen-my-fasting-window/http://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/2012/11/28/can-i-lengthen-my-fasting-window/


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Clearing Up the Nonsense Surrounding

Intermittent Fasting

Th isi lit f tittt Fsti hs l t f w

s lki t t f it th lifti f ss sh s:

Calories dont matter as long as yo eat within an 8 hor window,

Yor body actally wants yo to gorge on jnk food in the evenings after yor

workots as it will shttle the ntrients into the mscle and not be stored as fat!

These people who make a living by selling books and e-books dont live in the

real world where they are actually held accountable to client results, so its

very easy for them to talk utter bullshit.

ft s F with lits i hli th t v l bs thik

it hs vts f hivi this. Hwv, s th f this sis f tils shl tll , th F

wasnt the deal-breaker, they would have likely gotten good results without it.

Should I Skip Breakfast Or Not?

Why You Might Consider Skipping Breakfast

1. Simplicity with meal planning and counting macros.

2. Increased control over hunger, and greater satisfaction from bigger meals.If you have previously

b ti bkfst it will tk 4-7 s f b t t s t th w l tt

hunger pangs in the morning to subside.

3. Potential to help oxidise more stubborn fat. This is only relevant to those that are (or have gotten

lean to the point of visible abs, and are looking to get completely shredded. (This is why cardio is rarely

with wll xt F tl i xi, thh st it t tht th is littl lii

evidence to support this yet.)

Fth i: Intermittent Fasting and Stbborn Body Fat Leangains.com
http://www.leangains.com/2010/06/intermittent-fasting-and-stubborn-body.htmlhttp://www.leangains.com/2010/06/intermittent-fasting-and-stubborn-body.html


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Why You Might Not Want To Skip Breakfast

1. IF increases the risk of muscle losses.

This is only really a concern when looking to get to exceptionally lean levels of body fat like you see below

v l. as l s hv li itk s st iht s this i.

The leaner we get, the greater the potential for muscle loss with a reduced meal frequency. Its important

to put this in perspective and weigh up the pros and cons.

If you eat a greater meal frequency and spread your meals further across the day instead of skipping

breakfast, your risk of muscle mass losses is minimised, but you add in more complication to your diet.

Meal preparation takes more time, macro counting is incrementally harder, and you likely have to add in

cardio earlier to get shredded lean.

Th t th li it th l , th t th isk f sl lss. Bt if tk

things slow and steady then the risk is small.

Ive coached over 1000 people with the majority of them choosing to skip breakfast and I cant say I

have noticed it causing any lean tissue losses

Consider also that the clients you see in the picture above skipped breakfast, ate twice a day, and did not

use any cardio to get into that condition. I cant say that we detected any muscle mass losses there either

However, its important to consider that they were recreational trainees without a deadline, not professiona

or serious amateur competitors looking to get any potential possible edge over the competition. In that

case it would be better to go with the more conservative approach and have a higher meal frequency

(ssi th hv th ti will t it). als, if s is i sh t t it st iti

th it th will will b hih th il, s t l fq shl b si s tht

they stand a better chance of holding onto the muscle mass.


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2. Greater meal frequency/meal spacing throughout the day may lead to more muscle growth when

bulking

hsis tht this is il, st l tll thslvs f t t th jst

two meals a day when bulking anyway.

Final Points On Breakfast Skipping

If you try skipping breakfast a few times and either dont like it, feel good doing it, or simply feel much

better when eating breakfast then eat breakfast!

If you have a history of disordered eating then you probably shouldnt be doing any form of fasting as it can

be used as an excuse to legitimise your behaviour.

ll this with qt f al a, s thik it ss th ttit st l wl bt

from taking when it comes to their nutrition:

In the process of obsessively seeking ot the perfect foods, food timing, food combinations

(and separations), and food avoidance, the big pictre gets bried in the meaningless details

Alan Aragon, from the AARR, Feb 2009

JapaneSe cLenT KATSuWnnng HS cLaSS. He aLSo SKpped BreaKFaST,aTe JuST TWo meaLS a day and ddnT do any cardo.


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Calorie and Macro Cycling Worth

Considering?

We are now getting into the realms of the hypothetical there is little solid evidence of the benets to

calorie and macro cycling,as there is very little research on this topic at all.

o l bt f li li is tht it bi t h b isi vit i

our diets. However, for some people this will be a distinct disadvantage, as the additional complication wil

threaten their diet adherence.

A stressed-ot, overwhelmed beginner wold do well to skip this partfor now until the more important habits

are established.

I do think that there are some benets to calorie and macro cyclingbeyond just the adherence factors

bt s this is th liti t sll l , ll th ss bts f licompletely overblown in many articles on the internet.

Denitions:

Calorie cycling is the prposefl increase and decrease of calorie intake relative to the days that yo train,

while maintaining the calorie balance for the week.

Macro cyclingis the prposefl repositioning of certain macrontrients across yor training week with

a goal to improve body composition, training eect or performance while maintaining the macrontrient

balance for the week.

Put another way, calorie cycling is eating more on your training days than your rest days, when your energy

demands are higher.

Macro cycling has two common forms.

Th st bi eating more carbs and less faton your training days, and

less carbs and more fatson your rest days (as with Martin Berkhans

Lis).

The second being strategic carb refeeds, usually every 4-10 days,with

l lw b iti (th st fs/ xl bi Ll

mls lil kti it cKd).

The idea is that by strategically increasing or decreasing the intake of certain macronutrients on certain

days of the week relative to training one can get nutrient partitioning benets that will positively

impact recovery and growth,as well as having fvbl hl btsthat will aid in fat loss.
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Th i is il i th xtt f th b fs. Th Lis stl lls f tll

b f v tii , Lls f f sl, with th t bi hvi stitis

bs t th tis. (F i-th lk h is til with sti th bts f b/

macro cycling).

W i t t si Lls cKd si f w focus on the less restrictive style.

How to Implement Calorie and

Macro Cycling

Calculating The Calorie Split

You want to give yourself more calories on your training days, less on your rest days.Hw h? T

wh f 25% t 50% i btw th tw s. dt v this ll tivl

impact recovery due to the especially low intake on the rest day.
http://rippedbody.jp/why-is-leangains-so-effective/http://rippedbody.jp/why-is-leangains-so-effective/http://rippedbody.jp/why-is-leangains-so-effective/http://rippedbody.jp/why-is-leangains-so-effective/


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Training 3-4 Days A Week? Use This Easy Math Version

f with t tti t h th tl t, fllw mtis l ilis

of training three days a week, then heres a simple way of going about this.

Step 1. Decide how much youd like the calorie split to be.

Lts s w hs ~40%.

Step 2. Add calories to the daily energy intake (calculated in #1 Calories) for the training day and

subtract for the rest day.

f s w llt t b 2500 kl, th xiti is t tk hlf f th 40%

(20%) tht t t tii lis, 3000 kl (25001.2), sbtt tht t t

st lis, 2000 kl (25000.8).

Step 3. Adjust to maintain the calorie intake target for the week.

With fw tii s th st s, with th bv sili llti i t b littl

under calories for the week. We must maintain the energy balancefor the week so we need to adjust

o tt itk f th wk is 17,500 kl (25007).

With th tii s w l s 17,000 kl (30003 + 20004), whih is sht b 500 kl. S

th sist thi t wl b t ~71 kl (500/7) t tii st li tts

not worry about the slight gap in the percentage math.

Training Day Target Intake:3071 kl, Rest Day Target Intake:2071 kl

Training More Or Less Frequently?

In this case the math above isnt going to work very well.

If you are training more than 4 days a week,see the next part in the grey box.

If you are training just once or twice a week its probably not worth bothering with calorie and

macro cycling just yet. The most impactful thing you could do for your physique is to add another day

of training into your schedule, when you have time to do so. Skip the next part for now.


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Training More Than 4 Days A Week?

I often get asked how people can adjust their intake based on more or less training. a thh

I dont generally recommend this amount of training for anyone that is not an advanced-intermediate

trainee, I want to make this guide accessible to anyone, so here we go.

The catch is that youll need to do a little math. But I spent a couple of hours reverse engineering

these formulae for you from what jives with my experience.

We know:nb f tii s wk (n), v il lis (a), tt t i

xss s il (d).

We want to nd: Tii- lis (), rst- lis (x).

1- x/y = D

Ny + (7-N)x = 7A

Example:Th s tii wk, 2500 kl llt qit , 30% tt

slit. (n = 3, a = 2500, d = 0.3)

1- x/ = 0.3, 0.7 = x/, x = 0.7

3 + 7-3x = 7(2500)

rslvi f : 3 + 4*0.7 = 17500, 5.8 = 17500, = 3017

rslvi f x: x = 0.7(3017) = 2112

So, Training day intake = 3017 kcal, Rest day intake = 2112 kcal

Thks t mihl Fiih f ki this sil ssht Calorie Split Calculator.(This

will pop put those numbers above for you without you needing to do the math.)

Thks t pl S. f Wshit dc f this Full Macro Calculator.

To use those calculators you will need to have decided your target average daily calorie intake macro intake

accordingly to the guidelines in #1 Calories and #2 Macros, and I still suggest you read the guidelines in the

next section anyway.
http://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/wp-content/uploads/2014/02/Calorie-Split-Calculator.xlshttp://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/wp-content/uploads/2014/02/Rippedbody.jp-Full-Macro-Calculator.xlshttp://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/wp-content/uploads/2014/02/Rippedbody.jp-Full-Macro-Calculator.xlshttp://localhost/var/www/apps/conversion/tmp/scratch_4/rippedbody.jp/wp-content/uploads/2014/02/Calorie-Split-Calculator.xls


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Calculating the Macro SplitIn #2 Macros & Fibreyou will have calculated/set your daily average protein and fat needs, and carbs will

hv b th bli .

Siitl more carbs should be consumed on the training daysthan the rest days.

Siitlless fat should be consumed on the training daysthan the rest days.

Ft itk must not go below the calculated daily target on average for the week.

F th sk f siliit wll k ti itk th s f h f w.

Continuing the example from above,

Lts ths li bs t 3000 2100.

Lts s th ti itk ws llt t b 160 h thts 640 kl.

W lft with 2360 kl th tii s 1460 kl st s t ll with bs ft.

(1 g of protein & carbohydrate = 4 kcal, fat = 9 kcal)

Lts s tht th minimumv ft itk is 60 , whih is 540 kl. Tht lvs s with 455 f

bs f th tii , 230 f th st .

The problem with that is that food choices can get quite limiting with such a low fat intake. You can swap

t ti f ths bs th st f fts s ts tst fs. S ilis

(not rules):

You can go a little lower with the fat intake on training days if you wish as long as the average fat intake

across the week does not go below your calculated minimum.

You can go a higher with protein intake if you wish.

y th ti itk th tii b 10% if wish.

So, taking preferences into account we may end up with the following:

Training Day Macros pti 160 , cbs 455 , Ft 60

Rest Day Macros pti 180 , cbs 97.5 , Ft 110

Note:t is l i st ists t s siitl fw bs wh tti t th lw

energyintake.


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Putting That All Together Continuing

Our Two ExamplesWell continue with our examples of Tom and Bob, whose calorie requirements and macros we calculated

i th st s ts f th i.

Tom

ct/mt cli it 90 k, 20% B ft.

dil cli tk: 2152 kl.

dil ms: 180 pti, 80 Ft, 180 cbs

Timing

T hss t ti fst @09:00. H tis 3 s wk.

H tks 10 f Bcaas @08:50, i @11:00.

H ts 50% f his s t lh @12:00, 50% t i @19:30 bth

training and rest days.

Calorie Intake

Tii : 2152*1.2 = 2582 kcal

rst : 2152*0.8 = 1722 kcal

Macro Split

F siliit, T hss t t 180 f ti h . This lvs 1862 kl (2582-180*4)

1002 kl (1722-180*4) t b slit btw bs fts f th tii st s stivl.

T hs i t t 80 f ft v, h hss t hv 60 th tii s,

100 th st s. This lvs 1322 kl (1862-60*9) 102 kl (1002-100*9) f bs th

training and rest days respectively.

T thf ts 330 (1322/4) f bs th tii s, 25 (102/4) f bs th st s

Toms Tr

Documents

The Complete Guide to Setting Up Your Diet v1.0.7