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YOUR NAMENUTRITION ADVICE AND PLAN

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Nutrition analysis

Weight Body fat Priority Profile

Neurotransmitter

STATS

• Lose body fat - 78kg target

• Increase performance

• Structured nutriton

• Good overall understanding of nutrition and how to manipulate • Good breakfast choices - lots of nutrients • Manipulating the type of carbs and WHEN to eat them needs to

change • Structure required to re focus nutrition plan. • Potential for magnesium deficiency

We will implement a nutrition and supplementation plan to improve REDUCE FAT MASS & MANAGE INSULIN LEVELS.

Phase 1 of your plan will be achieved by -

• IMPLEMENTING A 4 DAY / 3 DAY SPLIT • MANAGE INSULIN DURING FIRST PART OF WEEK - BURN FAT

- PERFORMANCE FOCUS AT THE END OF THE WEEK • MAJORITY OF CARBS AROUND TRAINING • FOCUS ON GETTING MACROS DIALLED IN

GOALS

ANALYSIS

80kg 20% INSULIN

Balanced

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• To increase general performance in both running and

cycling • To improve overall health • Training for ultra 50 mile in June

2015 • To run a sub 2.45 marathon in

October 2015

Primary issues Performance nutrition strategy - If you are wanting to reach the level of a sub

2.45 marathon and complete the ultra race, you will require a some specific advice regarding how to use nutrition to optimise performance.

Snacks - Will discuss this during the consultation but this an area that we could potentially target to help you reach your goals.

Stress - long work hours, very active job, exercise stress, children, running own business.

Secondary issues Food cravings - Craving certain foods can be caused by nutritional

deficiencies. POTENTIAL FOR MAGNESIUM DEFICIENCY

Energy dip- energy dips can be helped through changing nutrition habits. Support for long work hours in conjunction with training is needed.

Nutrition analysis11/12/15

WEIGHT

BODY FAT %

PROFILE

NEUROTRANSMITTER

THIS WILL INCLUDE A BRIEF OVERVIEW OF YOUR PLAN

ALL HYPERLINKS ARE TO ARTICLES, RESOURCES AND PRODUCTS TO HELP YOU IMPLEMENT YOUR NUTRITION PLAN. USE THEM!!!

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Detailed Nutrition advice

THIS IS WHERE YOU WILL RECEIVE DETAILED INFO REGARDING HOW TO STRUCTURE YOUR NUTRITION. ADVICE SUCH AS -

Adding more HIGHER FIBRE and NUTRIENT DENSE FOODS will help manage INSULIN. This will help boost performance whilst reducing body fat. SEE SHEET FOR

BREAKFAST IDEAS.

CARBS AROUND TRAINING. This applies all the time. The TYPE of carbs will differ depending on your split. Use the SLIDING SCALE & MEAL PLANNING SHEETS to

guide you

USE THE SNACK SHEET FOR GOOD PRODUCT LINKS. Once you hit 78kg we can add the next phase to your nutrition plan in.

BREAKKIE LUNCH EVENING PRE WORKOUT POST WORKOUT

GREENS 1 SCOOP

PHARMA STACK AS PER PACKET

OPTIMUM WHEY 1 SERVING (TUESDAY)

Initial plan - EXAMPLE 1. Change snacking habits - Education on better choices, how to break the

habit, how we stabilise blood sugar levels and how to use snacks to support your training.

2. Add some protein at breakfast - this will increase satiety, improve energy levels and reduce cravings later in the day.

3. Increase vegetable intake (focus on greens) - increase nutrient density of your diet, increase antioxidant intake

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You have a severe deficiency in SEROTONIN and a moderate GABA deficiency

Having a post workout shake and making better choices for dinner will support serotonin production. This will help you RECOVER better and therefore boost

performance.

Your SUPPLEMENT program and diet choices will aid in balancing your profile. SUPPORTING LIVER HEALTH via diet changes and MANAGING YOUR

EXCESS will improve sleep & help your body regenerate and repair.

Eating cleaner more nutrient dense foods plus and taking your shake around training will also help to lower CORTISOL which is linked to abdominal fat

gain.

Neurotransmitters

FATS

PROTEIN VEGGIES

Monday - Thursday Meals

Focus on eating non starch veg and lots of fibre. GREEN SECTION VEG

AND FRUITS

Fats can come from oily fish, avocados, eggs, dairy, coconut, meats,

nuts & seeds. Use lots of spices to flavour your food.

Mix up your protein sources. Different meats, fish, dairy, beans and legumes (if using beans and legumes make sure

they meet your macros)

Friday - Sunday meals

Structure your consecutive training day meals using this guideline.

The best sources of grains and starches for include SWEET POTATO, BLACK BEANS,

RICE, QUINOA, LENTILS, CHICKPEAS

This is the time to load up. THIS IS NOT THE TIME TO CHEAT - ITS RE-FEEDING

YOUR MUSCLES

You need to deserve your carbs. Higher intensity or volume of training - increase

your carbohydrate intake

PROTEIN

VEG & FRUIT

GRAINS & STARCHES

+ / - SHAKE

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Breakfast, Lunch & Dinner

Breakfast Lunch Dinner

DAY 1 Eggs and baconQuinoa and roasted veg, greek yoghurt

dressing

Asian chicken stir fry with edamame beans

DAY 2 Granola + almond milk Avocado and black bean salad Salmon nicoise salad

DAY 3 Eggs and bacon Veg box from whole foods

Chicken curry with cauliflower rice

DAY 4 Granola + almond butter + almond milk

Moroccan veg with hummus and seeds Beef satay stir fry

DAY 5 Omelette Lentil superfood salad. Cajun salmon veg bowl

DAY 6 Greek yoghurt, almond butter, berries

Buddha bowl (check links!!!) trust me on this Cheat meal

DAY 7 Eggs and avocado Black bean burgers, homemade coleslaw

Mediterranean roast lamb and veg

Make sauces and dips from greek yoghurt, hummus, tahini, beetroot etc

Adding black beans, lentils and chickpeas into your meals is a great way to boost PROTEIN & FIBRE content

BLACK BEAN SPAGHETTI MUNG BEAN SPAGHETTI

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Greek yoghurt with berries &

flaxseed

Baked eggs

Spinach omelet

Avocado and eggs

Meat and nuts

Chicken satay stir fry

Salmon with green beans

Roast aubergine and yoghurt with

pork

Spicy chicken and avocado salad

Vegetable soup

Moroccan lamb with roasted

cauliflower and broccoli

Chilli con carne and salad

Tandoori chicken skewers and

yoghurt

Cod, asparagus and broccoli

EXAMPLE MEAL CHOICES

WEEKEND BREAKFAST

MEAL IDEAS

DINNER

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Magnesium Foods

BENEFITSHelps lower stress hormones

Aids sleep Enhances muscle recovery

Supports energy production Aids digestion

MAGNESIUM IS THE INSULIN SENSITISING NUTRIENT

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SUPPLEMENTS

BUY HERE

Vitamin D Spirulina

BUY HERE

Crucial during winter months.

3000-5000iu per day

Great for brain function, fat loss, performance &

digestion 3-5g per day

Full of b-vitamins, iron, protein, magnesium & zinc.

Best superfood by far! 4-9g per day

BUY HERE

Fish oil

GOOD PRODUCT LINKS

PERFECTLY PALEO

Awesome online shop for everything paleo

BUY WHOLEFOODS

This is where I buy all my nuts & superfood powders

I ALWAYS INCLUDE LINKS TO RECOMMENDED PRODUCTS AND RESOURCES TO HELP MAKE IMPLEMENTING YOUR PLAN EASIER