NICK MITCHELL & JONATHAN TAYLOR

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HOW TO CREATE DIETS FOR THE

FASTEST POSSIBLE BODY COMPOSITION
IMPROVEMENTS IN MEN AND WOMEN
ULTIMATE
AWNIOA
& PERFORMANCE
While the authors of this work have made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time
of publication, medical and pharmaceutical knowledge is constantly changing and the application of it to particular circumstances depends on many factors.
Therefore it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to
seeking specialist medical advice which should be sought before any action is taken.

The authors and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as
a result of any reliance on the information contained in the text which is taken entirely at the reader's own risk.

Authors: Nick Mitchell and Jonathan Taylor

Consultant Editors: Michael and Linda Taylor
Recipes: Jenny Woodberry
Research Support: Ben Kenyon
Design and Illustration: Andrew Cheung and Kyle McKendrick
Photography: Andrew Cheung, Jelena Fairweather, Shutterstock

© Nick Mitchell 2018

Nick Mitchell and Jonathan Taylor assert the moral right to be identified as the authors of this work.

While every effort has been made to trace the owners of copyright material reproduced herein and secure permissions, the publishers
would like to apologise for any omissions and will be pleased to incorporate missing acknowledgements in any future edition of this book.
All rights reserved. No part of this publication may be reproduced, stored in'a retrieval system, or transmitted, in any form or by any means,
electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publishers.

ISBN 978-1-9999700-0-0
 NICK MITCHELL & JONATHAN TAYLOR

U.P. ENCYCLOPAEDIA OF
PERSONAL TRAINING
VOLUME 2

MEAL PLAN DESIGN

HOW TO CREATE DIETS FOR
THE FASTEST POSSIBLE fo]>) mere) "| tek) pale) y|
IMPROVEMENTS IN MEN AND WOMEN |
CONTENTS

INTRODUCTION TRANSFORMATION FOODS

FOREWORD Key Points 48
BY NICK MITCHELL
Protein io 6)
Success Stories
Fat 53:
How to Use This Book (@F-Ta ole)anol ge 56
DYaia) .<cmelavem @elarellantsaies 59

SETTING UP FOR
SUCCESS TRANSFORMATION
Establish Your Starting Point MEAL PLANNING
Transformation Time Frames Meal Planning Essentials 62
Scheduling Your Transformation Serving Size FAQs 64
Transformation Training
How to Write a Meal Plan 69
- Resistance Training
Adapting the Meal Plan: Dining Out 75
- NEAT
Adapting the Meal Plan: Refeeds FAS)
aa se)
dpate] @t-]
a6|[0)
Adapting the Meal Plan: Calorie Shifting 82
Weekly Meal Planning 84
TRANSFORMATION
NUMBERS PROGRESS ASSESSMENT
How to Calculate Your Nutrition Targets 30
aiar-meliulpatcln-mor-)mne)annt-larac)
Step 1: Estimate Maintenance 3
Body Composition Assessment ists)
Step 2: Set Calorie Target 37
- Bodyweight she)
Step 3: Set Macronutrient Targets 39
- Circumference Measurement 33
Transformation Number Case Studies 44
- Progress Pictures 96
- Body Fat Percentage oe)
- Adherence 103
 . . ape! eee ;

- Why You Need to‘Make:‘Changes ®* ° 108

The Progress Review System... :é 109
cae, Sk oe
TRANSFORMATION -
RECIPES eer an
Breakfasts
Low-Carb Main Meals
High-Carb Main Meals
_ Vegetables and Salads
Refeed Inspiration

EXTRAS
- Transformation Case Studies
Supplements - a
Quick Start Nutritio Targets
n
Goscarye oe
References
About the Authors ..
 _ INTRODUCTION

FOREWORD
Nak
es! ‘
writ)

There’s a very clear trifecta to body After all the labour that’s gone into th
composition success: to write this, but if most of us ate thn
from the “kill it, pick it, pluck it” list w
- The right exercise regime. in between, we'd destroy the obesity epid
¢ Optimal stress management. personal trainers out of business, and muc
book would be superfiuous to your needs.
+ The correct diet.
Life, however, is rarely so simple.
Far and away the most challenging of these factors
to get right is the correct diet and yet, perversely,
it is also the simplest to establish. Whereas a smart
exercise regime takes into account everything from,
biomechanics to structural balance, and needs to be
IF WEAIMTO“EATFROMTHE
intelligently planned out in order to maintain ongoing LAND” BY AVOIDING FRANHENSTEIN.
positive adaptations (in other words, progress), and
stress management is a veritable minefield of sleep FOODS AND STICHING TO ;
protocols, mental health management and digestive Se HILL5a
issues, the actual diet that is optimal for most
of us is really rather simple. PICH, OR Beep ALL WHILST
If we aim to “eat from the land” by avoiding
Frankenstein foods and sticking to nutrition that we
can kill, pick, or pluck, all whilst eating fewer calories
than we expend then most of us can get as lean as
we want to be. Combine that with the right amount
of resistance training and some amazingly wonderful
(often unbelievable to some, if you look at U.P.'s
results) outcomes can be achieved in startlingly short
time frames.

06 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 ‘ ign’ f
BODY TRANSFORMATION MEAL PLAN DESIGN
os
nS

M
 alluring food providers bombard us with temptation to 5) For some people this can be as simple as “ten rules
stray off plan. After all the occasional little bit of what | to eat by”, but what we have found at U.P. is that
fancy won't hurt me, right? the vast majority of successful transformations
follow a set plan. That plan can, and does, vary quite
Yes, that is correct. But how many of us can properly significantly from person to person, but
control the size or the frequency of that “fancy”? Not nevertheless having a plan is what works best to
a lot if the frightening and shameful global obesity prevent all the second guesses, self-justifications,
statistics are any measure. and bad decisions that are the universal plague of
the dieter and the reason why over 98% of diets fail
What we have learned, via over a decade of in the long term.
working one-to-one with tens of thousands of
personal training clients are the following rules:

1) There's no such thing as the “perfect diet”.

Anything being sold to anybody as such is a pure
sham and a money-making vehicle.

2) Whereas many approaches to dieting can be

effective, there are universal rights and wrongs,
such as maintaining the appropriate protein intake
and “calories do count”.

3) Starvation diets work in the short term if all you

care about is dropping weight, but in reality they
screw you up in so many ways that aside from the
occasional handful of days going very low calorie, in
a way that could be compared to intermittent
fasting, they are best to be avoided like the plaque.
You won't get the long term metabolic shutdown
that some hucksters purport, but you will crash
in the short term a host of very powerful hormones
leading to both a physiological and psychological
rebound that oftentimes see you end up fatter than
when you started!

4) The single golden rule lies in working with yourself The entire premise of this book is to show you how to
or your client to find out the best diet that can be construct meal plans that work for you, but don’t be
followed. This is such an important point that it fooled into believing that this is a one-size-fits-all meal
bears repetition: plan guide. You're going to be required to think a bit, but
| make no apologies for that because it’s by far the best
“The most important aspect to effective dieting way to help you achieve your ultimate goal of a leaner,
lies in finding the plan that you can follow” fitter body.

08 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 A WORD ON FLEXIBLE DIETING Flexible dieting in my world is simple common sense
eating. It means keeping an eye on a few numbers,
Somewhere in all the online dieting dogma that at bare minimum we want to have an idea of a daily
confuses even me at times, you'll find the zealots who protein goal and rough calories, and to balance out
tell you that “flexible dieting” and its close cousin ‘if it the days that you go overboard you have days that
fits your macros’, more popularly known as IIFYM, are you go under.
the best ways to eat to get lean.
The problem with IIFYM and flexible dieting is that the
{t's easy for me, someone who doesn't appreciate being overwhelming majority of us lack the ability to properly
fed a line of bullshit, to really oppose the flexible dieting control our eating habits which is where the value of the
proponents because, in the world of personal training, right meal plan always comes in.
| know that this advice is wrong for most clients when
they’re starting out. However, we can't throw the baby Committing to writing and following a meal plan will
out with the bathwater, and long term a flexible dieting teach you several eye-opening lessons about how your
approach is very often a wise solution once all the eating habits affect your body composition.
habits, education, and dare | go all broscience and say We also know from our experience working with clients
“metabolic reset” has been locked in place. All of which that achieving transformational results in a short time
comes after you've learned how to build meal plans frame requires a disciplined and measured approach.
that work!
Once you have achieved your transformation, you can
First some quick definitions: use your newfound dietary awareness to transition to a
IIFYM means you can eat what you want so long more flexible and sustainable approach.
as it fits your macronutrient targets (protein/fat/
carbohydrate, which we address in “Transformation
Numbers’). The problem is that the emphasis is too
often placed on hitting those targets irrespective of
nutritional quality.

Can IIFYM work if we adhere to sound nutritional

practices that are as simple as choosing the right foods?
Absolutely. However, too many people can fall into the
trap of thinking that if they’re getting their carbs and
fat from chocolate bars, then they're doing the right
thing. We all know this isn’t right, but when it comes
to dieting with most people, especially when they're
starting out, give them an inch, and they take a mile.

The exact same principles hold true for the concept

of flexible dieting. Put simply, this is a less strict, more
‘user-friendly version of IIFYM and one that should
ultimately form the bedrock of most people's eating
habits. I'm firmly of the view that most of us don’t want
to be chained to spreadsheets and number counting
when enjoying our meals.

BODY TRANSFORMATION MEAL PLAN DESIGN 09

 SUCCESS STORIES
There’s a common misconception that rapid results are just a marketing gimmick and can only be
“gamed” via photoshop, fake time lines, drugs, or detraining a formerly fit person and then taking
advantage of “muscle memory” to get the subject into shape in record time.

Whilst all of this goes on far too much in the wider fitness industry, it doesn’t happen at U.P.. Our clients are not
aspiring fitness models or bodybuilders, they are regular people who want to maximize the efficiency of their
fitness regimes.

Here’s a little look at a wide selection of people who have made rapid changes all whilst holding down full-time,
often stressful, careers and only coming into the gym three to four times a week. Never let anyone tell you
raprelenl eke] anonoX-Me(olal-Was car-M Yon [clemouim al(e]alh eacerelllt-XeKecolnalanlieanteialar-laCeMda\cMavelalemar-lialiaren-1aceMel{-1@°l(-laRelaell
wonders!

33 WEEKS ULTIMATE 12 WEEKS ULTIM

ERFORMAN(
12 WEEKS
AGE:30s
, ULTIMATE
PERFORMANCE
AGE: 40s : PERFORMANCE AGE: 20s

12 WEEKS 12 WEEKS ULTIMATE 16 WEEKS ULTIMATE

AGE: 30s. AGE: 30s PERFORMANCE AGE: 30s PERFORMANCE

ie) U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

18 WEEKS ULTIMATE
PERFORMANCE
33 WEEKS ULTIMATE
PERFORMANCE
22 WEEKS ULTIMATE
PERFORMANCE
AGE: AO: AGE; 40s

16 WEEKS 18 WEEKS TIMATE 14 WEEKS ULTIMATE

A 3F 30s PERFORMANCE AGE: 40s PERFORMANCE

12 WEEKS 16 WEEKS ULTIMATE 20 WEEKS ULTIMATE

40s PERFORMANCE
AGE: 30s PERFORMANCE AGE:

BODY TRANSFORMATION MEAL PLAN DESIGN

INTRODUCTION
HOW T0 USE
THIS BOOK
WE HAVE CREATED ‘BODY TRANSFORMATION MEAL PLAN DESIGN’ BASED ON THE SAME
TRANSFORMATION FRAMEWORK THAT WE USE WITH OUR ONE-TO-ONE CLIENTS.

The framework consists of six steps, which we will guide you through below.

SETTING UP FOR SUCCESS

#1 Setting Up for Success
BST Ae _ Pb Complete a body composition assessment to establish
your starting point and get the information needed to
create your meal plan.
> Schedule your transformation by selecting your
start/end dates and identifying key events that may
affect your progress.
> Learn about the role of training and regular physical
activity in your transformation program.

TRANSFORMATION NUMBERS #2 Transformation Numbers

HOW TO CALCULATE YOUR : :
NUTRITION TARGETS p> Learn about how many calories and nutrients
a your body needs (plus the vital roles they perform
in your body).
P Calculate nutrition targets to build your meal
plan around.
_ PB If you want to skip the maths, we have provided
%Sar R Eres cee
“ChickSartHattonTargetsection.
. pre-calculated nutrition targets in the ‘Extras’ section.
‘Sot,ttm app rationtpt yourhsyaniht andbya parcaage ite
niece neendpegs Pancras Fea saroeaingyor

12 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 TRANSFORMATION #3 Transformation Foods
FOODS
> All you need to know about the recommended
NOW TATYOUNa SETUPYm SUCCES, TaWETSTEPSTO CALCULATETH pias ace
‘THAT YOU WILL USE TOCREATE YOUR MEAL PLAN.
(tosoti hs aypri rede food and drink that you will use to meet your
THERE ISNO SUCH THIN
nutrition targets.

:
PARTOFOEWELO#INGAWEAK
[RELATIONSIP
WITHFOOOG4UNOMRSTANDING
TWAT NOFOODi NATURALLY "BAD?FOAYOU.

TRANSFORMATION
MEAL PLANNING > This section teaches you basic meal planning skills
anaes ru AN FO MO TOAPRS
Tere
like how to prepare meals to meet specific nutrition
targets.
> Follow a step-by-step guide to write your meal plan.
> Learn how to adapt your meal plan to stay on track
at all times.

#5 Progress Assessment
> Find out how to complete each stage of the Ultimate
hes company femseaeme’ youMek daet4 POS mS 2 RE
(Remnremert oncr acng OwMCE) yo Poa Performance body composition assessment.
> The assessment involves recording your bodyweight,
estimating your body fat percentage and taking
circumference measurements and progress pictures.

WHY YOU NEED TO MAKE CHANGES

#6 How to Make Changes
OR ET i HOPEREVEAED HORNTOPERFOR TEBODY COMPOSITION ASSESSIMEOT, THENEXT
STEP1530PLA HOWTO RESPOND TO VORBEATS,
Toeteeneore hae Ce pe RO tyYomy Somepm, toma age
> Discover the reasons why you might need to make
changes to your meal plan during your transformation.
ratcwomkor baa ici rem lan
yo exh expect
p> Learn the system we use to interpret our clients’ rate
HOW T0
MAHE CHANGES of progress and make any required changes to their
meal plans.

ETTWER START SEEING ORINCREASE THE

RATE OFPROGRESS.

BODY TRANSFORMATION MEAL PLAN DESIGN 13

 Transformation Recipes
~ Learn how to combine individual foods into meals
that are easy to.make, fit with your nutrition targets
and that taste delicious!

Extras
P Case studies: find out how six real-life U.P. clients
achieved their outstanding transformations.
EXTRAS Recommended supplement protocol to support
your meal plan.
P Quick start nutrition targets to fast track your
meal plan design.

If you have any questions, do not hesitate to get in touch via one of our social media channels.
We will also be sharing supporting resources for the book on our website, www.upfitness.com

ol @UPFITNESS @UPFITNESSLIVE Fi /LONDONPERSONALTRAINERS

14 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

SETTING UP FOR SUCCESS
ESTABLISH YOUR
STARTING POINT
The first step in setting up for success is to establish It also serves a very practical purpose, as you will use
your starting point. the results to create your meal plan and inform any
changes you need to make based on your progress.
To do this, you will complete the same body composition
assessment that we use with clients in their first session We have provided comprehensive guides on how
at Ultimate Performance. to complete each stage of the assessment in the
‘Progress Assessment’ section.
The assessment involves:
Each guide covers:
b> Recording your bodyweight.
> Equipment requirements.
p> Taking circumference measurements.
bm Recommended frequency and timing
> Taking progress pictures
of measurement.
(the infamous ‘before’ and ‘after’ pictures).
> How to perform the assessment.
> Estimating your body fat percentage.
> Key issues and trainer tips.
The body composition assessment is a vital part
You can read ahead but make sure to schedule time
of your transformation.
to complete the baseline assessment, as you will
Seeing your starting pictures and measurements need the results to create your meal plan.
can inspire you to take action, and once you are up
and running, watching your body take shape and the
numbers drop can be equally rewarding.

U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 -

TRANSFORMATION TIME FRAMES

WHY WE RECOMMEND 12 WEEKS YOU MAY NEED MORE THAN 12 WEEKS

We recommend putting aside 12 weeks There is a limit to how much body fat you
to complete your transformation. can lose in 12 weeks and some people may
need more time to achieve their long-term
From experience, this is the longest time body composition goals.
people can commit to before needing a break.
An unavoidable truth about transformation If this is the case, we recommend taking a
programs is that they require a level of discipline break from dieting after week 12 to focus
and attention to detail that many of your on consolidating your results. Following this,
friends, family and colleagues may struggle to you can then undertake another block of
understand. transformation dieting.

You can sustain a highly focused approach for How long you should break for between each
a relatively short period, but not indefinitely. dieting phase depends on the length of the
Nobody is a robot. initial diet, how much longer you want to diet
for and practical issues like aligning the next
diet with your schedule.

When attempting large scale body composition

YOU MAY NEED LESS THAN 12 WEEKS changes, breaking it up into more manageable
chunks makes it less daunting and from
If you are starting from a relatively experience leads to more sustainable results.
lean position, you may be able to achieve
your body composition goals in less than
12 weeks.

However, unless you are an experienced dieter, YOU MAY HAVE LESS THAN 12 WEEKS
you have no way of knowing for sure how long
you will need. It takes several cycles of dieting If your goal date is less than 12 weeks
to get a solid understanding of how long you away, it is still possible to get in great
need to reach a given body fat percentage. shape, but you will have to tailor your
Life can get in the way and affect your ability expectations about what is realistically
to follow the plan, for example, travel, social achievable.
commitments or even the flu!
There is always the option to make your
It is better to overestimate how long you impending goal date a short-term target
need and then end your diet in advance of and continue to diet afterwards in pursuit of
the 12 weeks if you achieve your target look a more long-term goal.
ahead of time.

BODY TRANSFORMATION MEAL PLAN DESIGN Vz

SCHEDULING YOUR TRANSFORMATION

TRANSFORMATION START SELECTING YOUR START

AND END DATES AND END DATES
When scheduling your transformation, we strongly
recommend aligning your start and end dates with a
specific occasion where you want to look your best.

Without a clear start and end date, most dieters

struggle to stay motivated and ultimately never
achieve their goals.

A prime example of this are the countless people who

embark upon post-Christmas diets with the vague
goal to ‘lose some weight’. In most cases, the diet is no
longer in place come February. Now, compare this to a
future bride preparing for her wedding day or somebody
wanting to make a big impression at their college
reunion - nothing will get in their way!

Some obvious dates to target include holidays and

special events like birthdays and weddings.

If you do not have a specific goal but just the clear

idea of wanting a transformation, you should seriously
consider creating one. For example, several of our ACTION:
clients have found it extremely motivating to book Before continuing, choose your start
a photoshoot or holiday to mark the end of their late maatela\ehace)at-] Male Met-]q-s-] ale aat-]
4/4
transformation. them on your calendar.

Having a motivational goal date gives you something

tangible to aim for and keeps you accountable when We have highlighted some example periods that are
times get tough. conducive to dieting and some that are less so on the
diagram opposite.

For now, only focus on scheduling your first 12 weeks

(or less, if targeting a more short-term date), even if
WITHOUT A CLEAR START AND END DATE, you think you may need longer.
MOST DIETERS STRUGGLE TO STAY
During your diet break, you can review your progress
MOTIVATED AND ULTIMATELY NEVER
and decide if this is a temporary break or a more
ACHIEVE THEIR GOALS. permanent return to maintenance.

18 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 JANUARY APRIL
Ww TW So Mois Wath li S
2 1 2 3 4 5 6 vA
id 8 Se om Te 12 13 4 5 6 7 8 10 4 5 6 7 34°25 10 8 S40) 11 12.1 13; 14
mets) 16 17 18 19 '°20 ele tse 1S 1G 17 Ta AR IS 16 e7 15)> 162-17.1-18' ) 19:7 20) 21
igw2. 2s 24 25" 26 | 27 NBS 1920'4 21) 7 22: 23) 24 18). 19.20) 21), 22) 23° »24 22 teolet peo 20 tes. 28
Zam oo) 30) 31 25) N26 sex | 28 25) 26 1°27). 28) 29) 30. 31 29 30

JANUARY / NEW YEAR SPRING

Most people will be dieting so there will be fewer Start here and be lean for summer!
temptations and more social support.

AUGUST
Ts
1 2 1 2
6 7 8 noe TP. 12 3 4 5 6 7 8 9 8 SIO I a2 ts 14 5 6 7 8 S94 107 11
ite iia to i7 18 19 IDS At) te) 13 14) 155 16 Se 16-0 17 1a 7 19! 207 21 22 7 US peta ss a Gu 1S
pOmeeteree) 23 24 25 26 Pe 2 205 21 22) 23 RZ go eaeee 25) T20) 27 | 26 19°) 20) } 21% 22°) 23) 7241 25
miele ee SG 31 2525526027 28 29 30 29')-305 31 26 27 28) 29 30 31

RELIGIOUS EVENTS SUMMER

e.g. Ramadan. Be aware of holidays and social events like parties and weddings.

SEPTEMBER OCTOBER NOVEMBER DECEMBER

M TW TF w T MT W F Ty witout cE
1
meas) 5S 6° 7 8 Fa ee 10, TV) 125/13 Asal G 942) 8 | O° 1-10 PAY Ao Sou 7h 8
@10 71 12 13 14 #15 14.15 16 17 18 19 20 i p12 13.1 441 15) 16.4 17 9190) 19) 12! 93! 741.15
161/17 18 19 20 21 22 #1 22) 23. 24| 25 26 |27 18 |19:\.20 |21 ).22) 23 )24 16.) 1% ¢184,19, 20%) 21,4,.22
23 24 25 26 27 28 29 28 29 30 31 25 26 27 28 29 30 23 24 25 26 27 28 29
30 30 31

AUTUMN WINTER
Normally quiet, but the Christmas party season starts earlier each year. Lots of social events
to navigate like work
Christmas parties.

MOTIVATIONAL GOAL DATES Milestone birthdays, e.g. 30" or 40% / Weddings /

Example motivational dates to target: Holidays / Photoshoots.

BODY TRANSFORMATION MEAL PLAN DESIGN 19

THE 12 WEEK REVIEW EXTRA CONSIDERATIONS
— THE PRACTICE WEEK
Once you have identified your start and end dates, the
next step is to review your transformation time frame Jumping straight into a transformation program can
and identify any events that will affect your ability to be overwhelming, especially if you are new to the
follow your training and meal plan. approaches outlined in this book.

Common examples include: * One strategy you can use to make the transition less
abrupt is to schedule a practice week before starting
> Travel, e.g. business and pleasure. your full-blown transformation program.
> Stressful periods, e.g. work, family and exams.
Even experienced dieters can benefit from an
> Special occasions, e.g. birthdays and anniversaries. adjustment period if they have spent the last few
months being more flexible with their approach to
> Social events, e.g. nights out with friends.
nutrition.
No 12 week period will ever be without some
challenges and now is the best time to work out
how to overcome these potentially derailing events. ONE STRATEGY YOU CAN USE TO
Performing this review will address any major events
and you can deal with less significant ones that crop MAHE THE TRANSITION LESS ABRUPT
up as part of your weekly meal planning. IS TO SCHEDULE A PRACTICE WEEK
We have outlined several methods you can use to BEFORE STARTING YOUR FULL-BLOWN
adjust your approach to stay on track in the TRANSFORMATION PROGRAM.
‘Transformation Meal Planning’ section.

Here is a list of example activities you can

perform in the practice week
SCHEDULE PROGRESS CHECK-INS
You will repeat each part of the body composition
Complete the baseline body composition
assessment (p.88).
assessment protocol several times throughout your
transformation.
Find a diet partner (p.21).
Specifically, you need to schedule time and set
reminders to: Design or select a resistance training program
to follow (p.22).
p Measure your bodyweight each morning.
p Take your circumference measurements each week. Download and practice using a nutrition
tracking application (p.62).
p> Review your progress at the end of each week to
see if you are on target or need to make changes. |_| Start recording your daily step total and
p> Take progress pictures every 2-4 weeks. morning bodyweight (p.89).
For more details, see the ‘Progress Assessment’
section.

20 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 -

EXTRA CONSIDERATIONS
le-WEER REVIEW — DIET PARTNER

Ss PRACTICE WEEK A key part of a client’s transformation journey at

ce«= +A]
Ultimate Performance is the daily contact (in person
and online) with their trainer and the accountability
this provides.

« (7 You can recreate this for yourself by asking a friend

or family member to be your diet partner. This can be

+ (7
somebody who wants to diet at the same time or who
is just willing to keep you accountable.

+ el]
You can even raise the stakes by making a ‘diet bet’
with your diet partner, for example, agreeing a forfeit

“7
for every missed check-in.

ve
ACTION:
At the end of each day, message
your diet partner with the following

oA +A
information:

+ +l]
Compose message

+ «EAL
To: [email protected]

Subject: Andrew’s daily check-in 1* January

«(7
«#7
- Morning bodyweight, e.g. 80kg.
- Daily step total, e.g. 10,000 steps.

«(OR
- Training summary, e.g. upper body workout.
- Food diary, e.g. screenshot from a food
tracking application or written record.
soesecescoessuerslenlsee
ena tes Ws ahd WaRs Pres on baw onsedssssereccvendensaasanamesnsevancedevovenene

Start | Progress Pic Workout Check-in Weekend !

i
Ey val Attachments: MyFitnessPal Food Diary Screenshot’ G
ri

i Birthday .Social Event

(e.g. night out)
Travel
(Holiday)
Finish eeiSend
l
se mal
§ coc eecocaruseeeseveusedcacusccasesenccaseavensovessosssecoesovscsoos

BODY TRANSFORMATION MEAL PLAN DESIGN 721

TRANSFORMATION TRAINING

ALTHOUGH THE FOCUS OF THIS BOOK IS ON NUTRITION, WE CANNOT IGNORE THE IMPORTANT
CONTRIBUTION THAT TRAINING AND REGULAR PHYSICAL ACTIVITY MAKE IN TRANSFORMING
YOUR BODY COMPOSITION.

This section will explain the role of each type of activity in your transformation program and outline our
recommendations.

RESISTANCE TRAINING Resistance Training Recommendations

Resistance training is a type of exercise that forces your For the best results, we recommend resistance
muscles to work against resistance provided by your training three to four times a week.
own bodyweight, free weights (dumbbells and barbells) Training Frequency: 3 x Per Week
and machines.
If you choose to train three times per week, we
When restricting calories to lose body fat, there is a risk recommend alternating between two full-body
that you will lose muscle. This is known as low-quality workouts.
weight loss and reinforces why losing scale weight
should not be your primary goal on a transformation Using a full body program will allow you to train each
program. muscle group at least twice per week, which research
suggests is the optimal training frequency for muscle
Research has consistently shown that resistance growth.
training in combination with a high-protein diet can
maintain or even increase muscle mass during periods After you have completed each workout 6-8 times, you
of caloric restriction. will need to update both workouts by making changes to
program design variables, such as exercise selection and
the number of sets and reps.

3 Workouts CM ela colli as

Week 1 Week 2

Mon Full Body Workout A Full Body Workout B

Tue - =

Wed Full Body Workout B Full Body Workout A

Thu = =
Fri Full Body Workout A Full Body Workout B
Sat - es
Sun za

7a) U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

Training Frequency: 4 x Per Week NON-EXERCISE ACTIVITY
lf you choose to train four times per week, you can
THERMOGENESIS (NEAT)
either use a full body approach or split your program From a calorie-burning perspective, how physically
into upper body and lower body workouts. active you are outside of the gym can have a real
impact on your fat loss efforts.
Repeat each workout twice per week until you have
completed each one 6-8 times and then update both The technical term for how many calories you
workouts. burn outside of the gym is non-exercise activity
thermogenesis (NEAT for short).
Only choose the upper/lower body training split option
if you are confident that you can consistently train four Part of NEAT is voluntary and largely determined by
times per week. your occupation and how you choose to spend your
leisure time. There is also an involuntary component
beyond your conscious control that you generate from
maintaining your posture and small bodily movements
TRY TO AVOID TRAINING ON THREE
known as fidgeting.
CONSECUTIVE DAYS TO GIVE YOUR BODY
TIME TO RECOVER, ALTHOUGH THIS IS
BETTER THAN NOT TRAINING AT ALL AND
WILL NOT AFFECT YOUR RESULTS IF YOU
ARE GENERALLY ON TOP OF RECOVERY. he
=
o
=
OPTION 1 OPTION 2 ~
=)
U
4 Workouts 4 Workouts Me
(Upper/Lower) (Full Body)

; Mon Upper Body Workout — Full Body Workout A

:; Tue Lower Body Workout Full Body Workout B

Wed : : RESTING
(LAYING STILL)
SITTING. |STANDING | WALKING | WALKING | WALKING
1 MPH 2 MPH 3 MPH

e = 1u Upper Body Workout Full Body Workout A Adapted from Levine (2007).

Be Fri Lower Body Workout — - Full Body Workout B

z The Importance of An Active Lifestyle
eet S 7
The diagram above shows the calories burned
a Sun performing several activities.

Sit down for an hour, and you will burn roughly 5kcal
Try to avoid training on three consecutive days to give more than you would laying down still. Stand up and this
your body time to recover, although this is better than triples to 15kcal more per hour. Start walking and you
not training at all and will not affect your results if you can burn up to 230kcal more per hour.
are generally on top of recovery (nutrition, sleep and
While the exact values will vary depending on your
stress management).
bodyweight and how vigorously you move, these figures
We have provided sample workouts and review highlight how simply moving around more has the
program design in more detail in the companion book, potential to add up to a surprisingly large calorie count
‘Principles of Muscle Building Program Design’. over the course of a day.
BODY TRANSFORMATION MEAL PLAN DESIGN 23
 In fact, Dr James Levine of the Mayo Clinic estimates
that we have lost up to 2,000kcal of activity from our ON TOP OF SEVERAL HEALTH BENEFITS,
day in the transition to becoming a mainly sedentary
society — a full day’s worth of eating for a lot of people!
YOU WILL BE LESS DEPENDENT ON
CALORIC RESTRICTION TO LOSE BODY FAT
How Active Are You?
AND WILL BE ABLE TO DIET ON A HIGHER
A simple test to evaluate your NEAT levels is to use your ' NUMBER OF CALORIES.
mobile phone or pedometer to track how many steps
you take during a typical day.

The table below shows the number of steps we consider | |

to be representative of a sedentary and active lifestyle.

f) Ye
ACTIVITY LEVEL TOTAL STEPS (AVERAGE)

SEDENTARY < 5,000 This is a natural part of weight loss and simply your body
STEPS PER DAY doing its job, ensuring you have enough energy to keep
going. Making an effort to keep voluntary components
|uum active 5,000 - 9,999 of NEAT high can help offset this adaptive reduction and
STEPS PER DAY prevent fat loss plateaus.

| NEAT Recommendations
ACTIVE 10,000 - 12,500
STEPS PER DAY
Walking is the main component of most people's
HIGHLY ACTIVE NEAT, and you can track your step count using your
STEPS PER DAY mobile phone or pedometer.

Aim for a minimum average step target of

If you currently take less than 10,000 steps, you will 10,000 steps.
benefit from making changes to your routine to become
more active. The target is an average so you can make up for
low-step days, such as long-distance travel, with
On top of several health benefits, you will be less more active days later in the week.
dependent on caloric restriction to lose body fat and will
be able to diet on a higher number of calories. Where possible, aim for ‘active steps’, for example,
making it a rule to take the stairs or walking at a
Numerous research studies have also shown NEAT brisk pace.
(mainly the involuntary component) to decline in
response to weight loss as an attempt by the body If you already take more than 10;000 steps as part
to conserve energy during periods of low energy of your normal routine, aim to keep this consistent.
availability.

24 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 AT HOME TRAVEL AT WORK FOR FUN
Start your day with Walk all or part of the Break up long bouts of Set yourself NEAT
5-10 minutes of VE NAR ClL. sitting with standing, challenges, e.g. 20,000
light exercise, e.g. pacing or walking. steps in one day.
bodyweight circuit.
Get off public transport
early and complete the Take phone calls and Make socialising active,
Go for a walk while e.g. bowling or table
journey on foot. meetings standing or
calling friends and family. tennis.
MVelldlateF

Park further away

Go for a walk before or Plan leisure time around
racevanke(=ialarclaleace-lare! Go for a walk on your
after dinner. walking, e.g. exploring a
complete the journey [lateame)g=r-],e
on foot. new city or hiking.

by commercial grade activity trackers.

By the way, do not pay much attention to the calorie burn estimates provided
enough to manage your calorie intake.
While they are great awareness tools, the algorithms are not accurate

BODY TRANSFORMATION MEAL PLAN DESIGN 25

 FORMAL CARDIO
Formal cardio refers to structured workouts performed
as part of your training program with a specific goal,
for example:

> Develop cardiovascular fitness.

P Offset an otherwise sedentary lifestyle.
> Burn calories.

There are three main types of formal cardio that are

identifiable based on training intensity (how hard you
work) which you can measure using the following rate
of perceived exertion (RPE) scale.

RATE OF PERCEIVED EXERTION (RPE) SCALE

RPE SCALE EMOJI WHAT THIS FEELS LIKE...

MAX EFFORT - This pace should feel as if it is almost impossible to keep

going. You will be out of breath and unable to talk.

CHALLENGING - This pace should feel difficult to maintain and you

will only be able to speak a few words.

MODERATELY CHALLENGING - This pace should feel uncomfortable

and you will only be able to hold a short conversation.

EASY — This pace should feel as if you can keep going for hours, while
holding a full conversation.

VERY EASY — This pace should feel like very little effort, but more
than not moving at all.

LOW-INTENSITY MODERATE-INTENSITY HIGH-INTENSITY

Low-intensity activity (RPE 1-4) Moderate-intensity activity Alternates short periods of

maintained for extended periods (RPE 5-6) maintained for high-intensity exercise (RPE
of time, e.g. incline treadmill extended periods of time, 7-10) with less-intense
walking for 30-minutes. e.g. 5km run. recovery periods (RPE 1-4),
e.g. alternating between
sprinting and walking.

We also consider most group fitness classes, e.g. spinning and circuit training,
to be versions of HIIT training.

26 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

Always Prioritise Resistance Training However, there are several physical and practical
benefits associated with formal cardio:
lf you can only get to the gym three times a week and
have no other opportunities to train, then resistance 1. MISS and HIIT both develop your work capacity
training should always take priority over formal cardio. which can have a beneficial impact on your
resistance training.
You can develop your fitness, lose body fat and avoid a
sedentary lifestyle by sticking to your diet and keeping | 2. Formal cardio develops mental toughness.
active outside of the gym. In contrast, lifting weights
is the only way to build muscle. 3. If short on time and low on steps, performing a MISS
or HIIT workout can boost your daily physical activity
levels in a time-efficient manner.
IF YOU CAN ONLY GET TO THE GYM 4. Many of our clients enjoy performing formal cardio,
THREE TIMES A WEEH AND HAVE NO particularly the group element of fitness classes.
OTHER OPPORTUNITIES TO TRAIN, THEN | 5. The low skill component lets beginner trainees
RESISTANCE TRAINING SHOULD ALWAYS push themselves harder than they can while lifting
TAKE PRIORITY OVER FORMAL CARDIO. weights.

BODY TRANSFORMATION MEAL PLAN DESIGN 27

LISS vs MISS vs HIIT You Have a Limited Recovery Capacity

The intensity level of the different formal cardio options There is a limit to how much training you can recover
can have a significant impact on their compatibility with from, and both MISS and HIIT add to the total amount
resistance training. of exercise-related stress placed on your body.
Remember, any cardio you do takes place in the same
LISS is not intense enough to interfere with your | week that you will also be resistance training three to
recovery from or performance in resistance training + four times.
workouts. The primary role of LISS in a training program
is to burn additional calories. You can use LISS to help
Formal Cardio Recommendations
meet your daily step target, for example, walking on the
treadmill for 10 minutes before your resistance training
workout — this is also a great mental warm-up! If you are training three to four times a week and
meeting your NEAT target, you do not need to
The main issue to be aware of with MISS is that your include a formal cardio component in your training
body adapts specifically to the types of training that program.
you perform. The problem this poses is that resistance
training and MISS place opposite and competing Perform a maximum of two cardio workouts (MISS
demands on your body. or HIIT) per week if resistance training three times.

Resistance training conditions your muscles to lift Perform a maximum of one cardio workout (MISS
heavy weights explosively and for short durations, or HIIT) per week if resistance training four times.
whereas MISS conditions your muscles to work at lower There is no limit for LISS cardio as this does not
intensities for longer durations. challenge your body enough to interfere with
recovery or workout performance.
This should not be a problem if you limit the amount
of MISS performed. However, you can avoid the issue Always perform cardio after resistance training if
altogether by using HIIT instead. doing both on the same day. However, the ideal
time to complete cardio workouts is on a non-
The high-intensity nature of HIIT and time spent
resistance training day.
working versus resting is very similar to resistance
training, which results in complementary rather than You can find sample formal cardio workouts in
competing adaptations. the companion book, ‘Principles of Muscle
Building Program Design’.
For example, sprinting flat out for 30 seconds and then
resting for 90 seconds is comparable to lifting a heavy
weight for 10 reps and then resting for an equivalent CM (ola colt a 4 Workouts
amount of time. Per Week Per Week
Mon Workout 1 Workout 1
Tue Cardio Workout Workout 2
RESISTANCE TRAINING CONDITIONS
Wed 5 Workout 2 Rest Day
YOUR MUSCLES TO LIFT HEAVY
Thu Rest Day
WEIGHTS EXPLOSIVELY AND FOR SHORT Workout 3 ;

DURATIONS, WHEREAS MISS CONDITIONS Fri Workout 3 Workout 4

YOUR MUSCLES TO WORK AT LOWER Sat Cardio Workout Cardio Workout
INTENSITIES FOR LONGER DURATIONS. Sun Rest Day Rest Day

28 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

BODY TRANSFORMATION MEAL PLAN DESIGN 29
 TRANSFORMATION NUMBERS
HOW TO CALCULATE YOUR
NUTRITION TARGETS
ESTIMATE
MAINTENANCE

WN
\\

we
peewee
se

NOW THAT YOU HAVE SET UP FOR SUCCESS,

THE NEXT STEP IS TO CALCULATE THE NUTRITION SET CALORIE
TARGETS THAT YOU WILL USE TO CREATE YOUR TARGET
MEAL PLAN.

To do this, you will follow a three-step process which

we have outlined in the diagram opposite.

Make sure you have completed the body composition

assessment, as you will need the following information
to complete the calculations: SET
MACRONUTRIENT
> 1 x morning bodyweight reading. TARGETS
> Body fat percentage estimate.

WANT TO SHIP THE MATHS?

If you want to skip the maths, we have provided pre-calculated nutrition targets in the
‘Quick Start Nutrition Targets’ section (p.187).

Simply, find the appropriate nutrition targets for your bodyweight and body fat percentage in the
reference tables, and progress to ‘Transformation Foods’to start creating your meal plan.

30 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

STEP 1: ESTIMATE MAINTENANCE

WHAT IS MAINTENANCE Resting Metabolic Rate (RMR)

AND WHY START HERE? > RMRis the minimum amount of energy your body
The starting point for setting your calorie target is to needs to maintain vital life functions at rest, such
figure out how many calories you need to consume to as your heart rate and breathing.
maintain your current bodyweight. > RMR accounts for 50-70% of the average
person's TDEE.
The number of calories this equates to is known as
your maintenance calorie intake, or more technically, bm Why 50-70%? Because the exact value depends on
your total daily energy expenditure (TDEE). how physically active you are. If you suddenly
become more active and increase your TDEE,
TDEE consists of three components: then your RMR will account for a smaller percentage.
TOTAL DAILY ENERGY Thermic Effect of Food (TEF)
EXPENDITURE (TDEE) BREAKDOWN
> TEF is the number of calories you burn digesting,
absorbing and processing foods for use and storage
100% inside your body.
b> Each macronutrient (protein, fat and carbohydrate)
90% has a different thermic effect:

80%
20-30% 1-3% 5-10%
70%
> As you can see, it costs your body a lot more energy
60% to digest and absorb protein-rich foods. For every
100kcal of protein you consume, your body burns
20-30kcal processing them.
50%
p> Acommonly used estimate is that TEF accounts for
10% of your total calorie intake assuming a balanced
OF
%TDEE40% diet. For example, if you eat 2,000kcal per day, then
you will burn 200kcal processing your meals.
30% P This does not mean that spreading your daily calorie
intake over a greater number of meals will burn
more calories or ‘stoke your metabolism’. TEF will
20%
be the same regardless of whether you eat three or
six meals if the total calories consumed are the same.
10% Eating more frequently will just result in more regular,
but smaller, thermic effects compared to eating
fewer larger meals.
0%
BODY TRANSFORMATION MEAL PLAN DESIGN 31
 Activity Energy Expenditure (AEE)
> AEE is the number of calories you burn performing
purposeful exercise (resistance training and formal
cardio) and all other physical activity that is not
sleeping or eating.

P AEE ranges from 15% of TDEE in sedentary

individuals up to 50% in highly active individuals.

The reason we start by estimating your maintenance

calorie intake is that you need to set your calorie target
below this to lose body fat.

When this happens, you create a calorie deficit which

forces your body to mobilise stored energy in the form
of body fat and lean body mass (LBM) to help meet
your daily energy requirements.

Obviously, the goal is to use body fat, not LBM, to

overcome the calorie deficit which you can signal
your body to do by resistance training and eating
a high-protein diet.

Without an accurate estimate of maintenance, you

risk setting your calorie target too high and creating a THE REASON WE START BY ESTIMATING
calorie surplus where it is impossible to lose body fat. YOUR MAINTENANCE CALORIE INTAKE IS
THAT YOU NEED TO SET YOUR CALORIE
| TARGET BELOW THIS TO LOSE BODY FAT.

Calorie Intake Calorie Balance

Below maintenance Negative calorie Breakdown mode Stored calories

(calorie deficit) balance (body fat and LBM) burned

Maintenance Neutral Maintenance mode No change in energy stores

Above maintenance Positive calorie Storage mode Surplus calories stored

(calorie surplus) balance as body fat and LBM

Note: Your body's primary LBM energy stores are muscle mass, other body proteins
and glycogen
(the storage form of carbohydrate in the body).

32 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 -
—

How to Estimate Your Maintenance You can then estimate your maintenance calorie
intake based on how much weight you gain or lose
A key point to understand about your maintenance __ (if any) during the tracking period:
calorie intake is that it is not a fixed value. Instead, it is
more appropriate to think of it as a moving target that |»
| If your bodyweight increases, then on average
can change from one day to the next. your calorie intake was above your maintenance
calorie level.
Although your RMR stays relatively stable over time,
your activity levels can vary significantly from one day If your bodyweight decreases, then on average
to the next. your calorie intake was below your maintenance
calorie level.
As an extreme example, an athlete who trains for several
hours a day may need to eat 4,000kcal (think, three If your bodyweight stays roughly the same, then
large pizzas) to maintain their current bodyweight. on average your calorie intake was equal to your
maintenance calorie level.
Imagine if they broke a leg in training. If this happened,
their maintenance calorie intake would cut in half The advantage of the tracking method is that it smooths
overnight as they would be lying in a hospital bed out any daily fluctuations and allows you to estimate
unable to move. If they continued to eat 4,000kcal, your maintenance calorie intake based on trends in your
they would gain a lot of body fat! activity levels over time.

Less extreme examples include being more active on The Problems with The Tracking Method...
weekends compared to weekdays or walking instead
of driving to work on some days. | We tend not to use the tracking method at the start of a
transformation diet because:
Whatever the cause, the reality is that you will almost
never burn the same number of calories each day. pm It delays the start of your transformation by at least
The difference between days can be alittle or a lot two weeks. Any less than this and daily fluctuations
depending on how consistent your activity levels are. in bodyweight (caused by food weight and water
retention) can skew your results.
ST
nr
Most people tend to clean up their diet and eat
A HEY POINT TO UNDERSTAND ABOUT fewer calories when they start tracking their
calorie intake, which can also trigger bodyweight
YOUR MAINTENANCE CALORIE INTAHE IS fluctuations.
THAT IT IS NOT A FIXED VALUE. INSTEAD,
Nutrition tracking is a skill. If you are new to tracking
IT IS MORE APPROPRIATE. TO THINH OF IT or out of practice, then you are more likely to
AS A MOVING TARGET THAT CAN CHANGE misreport your calorie intake at the start of a diet.
FROM ONE DAY TO THE NEXT. From experience, the best time to use the tracking
method is at the end of your transformation, when you
have more experience of tracking your nutrition, a rough
The Tracking Method idea of what your maintenance calorie intake may be
and more time for trial and error.
The most reliable and surprisingly low-tech way to
determine your maintenance calorie intake is to record
your calorie intake in a food diary and monitor changes | Note: we discuss bodyweight fluctuations in more
detail in the ‘Progress Assessment’ section.
in your bodyweight over time.

BODY TRANSFORMATION MEAL PLAN DESIGN 33

 The Solution: The Calculation Method
HOW TO CALCULATE YOUR
The alternative to the tracking method, and our RESTING METABOLIC RATE
preferred starting point, is the calculation method.

This approach involves using a simple two-step

calculation to estimate your maintenance calorie intake, CONVERT BODYWEIGHT INTO KILOGRAMS
which we will guide you through in the following section. |» The Katch-McArdle formula uses kilograms, so if
Ae you usually measure in pounds, you need to make
ee eee ae ree te ects, ~ :ae ~ the conversion. To do this, divide your bodyweight
are based on scientific research findings and textboo in: pounds by 22 (als Sahay
theory that are not specific to you as an individual.

As aresult, the nutrition targets you start your

transformation with are not magic and guaranteed CALCULATE HOW MUCH BODY FAT YOU HAVE
to work.
Now use the body fat percentage estimate you
Instead, they will always be somewhat of an educated calculated as part of your baseline body composition
‘best guess’ that you may need to adjust based on assessment to work out how much body fat you
your progress. have in kilograms (fat mass).

This highlights the importance of accurate progress STARTING BODY FAT

assessment and knowing when and how to make BODYWEIGHT X PERCENTAGE %
changes, which we explain in detail in the (KG) (in decimal form)
‘How to Make Changes’ section.

To convert your body fat percentage into decimal

CALCULATION #1:
form, you need to divide it by 100.
Estimate Resting Metabolic Rate (RMR)
20% becomes 0.2, 25% becomes 0.25, and so on.
You can test your RMR with an extremely high degree
of accuracy by visiting the sports science department
at your local university, but this is expensive and CALCULATE YOUR LBM
impractical for the purposes of creating a meal plan.
fit STARTING
Instead, you can use one of several prediction BODYWEIGHT - FAT MASS
equations that researchers have developed based (KG) (KG)
on the relationship between RMR and more easily
measured variables like your LBM, height, age
and gender.
COMPLETE THE KATCH-MCARDLE FORMULA
We recommend using the ‘Katch-McArdle formula’
which is based on your LBM and weight in kilograms. KATCH-MCARDLE (21.6 X LBM KG)
Various online calculators will complete the formula Piedos 4370
for you, but you can also work it out for yourself
using the following guide.

We have provided examples of how to complete all Part 1: 21.6xLBMKG

the transformation number calculations at the end Part 2: ‘Part 1 answer’ + 370
of this section.

34 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

CALCULATION #2:
Apply Activity Multiplier

Once you have estimated your RMR, the next step is

to factor in your activity energy expenditure (AEE).
The concept behind activity multipliers is simple. Select
an appropriate multiplier for your activity levels and
apply it to your RMR to estimate your maintenance
calorie intake.

How to Estimate Your Activity Levels

x1.3
An activity multiplier of ‘x 1’ is impossible as all bodily
movement requires energy. So, your maintenance
calorie intake will always be higher than your RMR. As
x1.4
soon as you get out of bed, you are burning calories
above a resting level.

For context, researchers have recorded physical activity Recommended multiplier based
levels as high as 4.5 times RMR in competitive cyclists on following the transformation
and arctic explorers, and as low as 1.2 in hospital activity guidelines.
patients.

As aresult, some major twists of fate could potentially

see somebody with an RMR of 2,000kcal burn as little
as 2,400kcal or up to 9,000kcal per day.

However, these extremes in activity are not sustainable

in the long-term, and from experience, most people will
fall somewhere between 1.4 and 2.2. Recommended multiplier for
people with extremely active
A common mistake people make at this stage of occupations.
the set-up process is obsessing over which activity
multiplier best represents their lifestyle.

This is partly due to most exercise textbooks being

frustratingly vague in their descriptions, for example, x2.0
defining an active lifestyle as ‘moderate exercise 3-5
times per week’.

The truth is that estimating your activity levels is not ae

an exact science.

The aim is to find a reasonable starting point that does

not grossly-under or overestimate your maintenance x2.2
calorie intake. You can then make adjustments based on
how your body responds in the early stages of your diet.

As aresult, we recommend selecting an activity

multiplier of ‘x 1.5’.

BODY TRANSFORMATION MEAL PLAN DESIGN 35

 THE AIM IS TO FIND A apes STARTING
POINT THAT DOESNOT GROSSLY-UNDER OR
OVERESTIMATE*YOUR MAINTENANCE CALORIE
INTAKE. YOU CAN THEN MAKE ADJUSTMENTS
BASED ON HOW YOUR|BODY RESPONDS IN THE
EARLY STAGES OF*YOUR DIET.

It is important to note that this is based on the

assumption that you will be following the transformation ee oe os dem !
activity guidelines outlined in the ‘Setting Up for Success’ whe Ee Ee PLEIPLIEP |
section. ay " : <3 |
The one exception to this is if you have an extremely PSN!) aesuty My Meee eae
;
active occupation that involves day-long physically active
formula to estimate your maintenance calorie intake:
work. For example, a construction worker or farmer. ee

If this isthe case, we recommend selecting an activity | RMR X uC HEnER

multiplier of ‘x 1.8’.

Extremely active occupations are becoming increasingly

rare, but it is a lot more common for people to have
jobs with variable activity levels. For example, personal What About Thermic Effect of Food (TEF)?
trainers, estate agents and shop assistants can all have |
busy and quiet days. The final factor to consider is the thermic effect of food,
| which if you recall is the amount of energy you expend
If this is the case, only select ‘x 1.8’ if you anticipate digesting and processing food for use and storage.
consistently having more busy than quiet days during
your transformation, ie. four or more extremely active | While you can multiply your current maintenance value
days each week. by 1.1 to get a crude estimate (TEF = 10% of calorie
intake), because TEF makes up a relatively small part of
If you are unsure about which option to select, go with your TDEE we typically exclude it from our calculations.
‘x 1.5’ and you can always make adjustments based on '
your progress. Think of it as a small safety buffer against any
overestimations you might have made so far.

36 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

STEP 2: SET CALORIE TARGET
NOW THAT YOU HAVE ESTIMATED YOUR While there are advantages to the ‘slow and steady’
MAINTENANCE CALORIE INTAKE, YOU CAN MOVE approach, we have set a lower limit of 0.5% as we are
ON TO SETTING YOUR FAT LOSS CALORIE TARGET. working to a fixed time frame and want to achieve the
biggest possible change in your body composition.
Remember, you need to be in a state of negative
calorie balance to shift your body into breakdown Based on this, we can use the 3,500kcal rule to work
mode and to start mobilising body fat for use as fuel. out the size of calorie deficit required to achieve the
target rate of bodyweight loss.
How Big Should the Calorie Deficit Be?
A key point to understand about calorie deficits is that
the size of the deficit determines the rate of fat loss. THERE IS A LIMIT TO HOW QUICKLY
To help illustrate this we can use a meal planning rule YOUR BODY CAN MOBILISE BODY FAT FOR
of thumb called the ‘3,500 calorie rule’. USE AS FUEL. PAST A CERTAIN POINT, IT
The rule is based on the premise that a single pound
WILL BEGIN TO BREAK DOWN AND USE
(0.45kg) of body fat contains roughly 3,500kcal. MUSCLE TOO.
Therefore, if you create a 500kcal deficit each day, you
will lose one pound (0.45kg) of body fat per week if WHILE RESISTANCE TRAINING AND
your body only uses body fat to overcome the calorie
EATING A HIGH-PROTEIN DIET CAN HELP
deficit (3,500 / 500 = 7 days).
MAINTAIN OR EVEN INCREASE MUSCLE
If you double the deficit size to 1,000kcal per day, you MASS IN A CALORIE DEFICIT, RESEARCH
should theoretically lose two pounds (0.9kq) of body
fat per week.
SUGGESTS THAT LOSING MORE THAN 1%
OF YOUR TOTAL BODYWEIGHT PER WEEK
A key point to make here is that a bigger calorie deficit | INCREASES THE RISH OF MUSCLE LOSS.
is not always better.

There is a limit to how quickly your body can mobilise

body fat for use as fuel. Past a certain point, it will begin
~ to break down and use muscle too.

While resistance training and eating a high-protein diet

can help maintain or even increase muscle mass in a
calorie deficit, research suggests that losing more than
1% of your total bodyweight per week increases the risk
of muscle loss.

As aresult, the aim throughout your transformation will

be to lose on average 0.5-1% of your total bodyweight
per week.

BODY TRANSFORMATION MEAL PLAN DESIGN 37

 How Accurate is the 3,500 Calorie Rule?
HOW TO CALCULATE YOUR
CALORIE TARGET The 3,500kcal rule is a useful meal planning tool, but
it is not foolproof.

CALCULATE WEEKLY BODYWEIGHT LOSS TARGET Experience and research both show that fat loss
very rarely occurs at the exact rate you plan for
Although you could choose any value between 0.5- £ on paper. This is because:
1%, we recommend using the mid-point, 0.75%, to
calculate your initial nutrition targets. b> Your maintenance calorie intake is an estimate, so
you cannot be completely sure what size of calorie
STARTING deficit you are creating at the start.
BODYWEIGHT xX 0.75%
(KG) (in decimal form) > Your body makes adaptations when in a calorie
deficit to conserve energy, which means that the
same size calorie deficit will become progressively
To convert your weekly bodyweight loss target into less effective over time.
decimal form you need to divide it by 100, so 0.75%
becomes 0.0075. There is also the added complication that bodyweight
fluctuations caused by water retention can make it
appear like you are losing body fat more slowly or
CALCULATE WEEKLY CALORIE DEFICIT quickly than you expect.
The 3,500kcal rule applies to pounds. To use kilograms, The key point is, like when selecting an activity
you need to multiply it by 2.2 and use 7,700 instead. multiplier, setting your initial calorie target is not an
exact science.
WEEKLY WEIGHT
LOSS TARGET X The aim is to find a reasonable starting point that
(KG) places you close to the target 0.5-1% bodyweight
reduction per week. You can then make adjustments
based on how your body responds over the course
of your diet.
CALCULATE DAILY CALORIE DEFICIT
Divide your weekly calorie deficit by seven to spread it
evenly across the week.

WEEKLY CALORIE DEFICIT + 7

THE AIM IS TO FIND A REASONABLE
STARTING POINT THAT PLACES YOU
ay
reae CLOSE TO THE TARGET 0.5-1%
CALCULATE DAILY CALORIE TARGET BODYWEIGHT REDUCTION PER WEEK. YOU
To calculate your daily calorie target, subtract CAN THEN MAKE ADJUSTMENTS BASED ON
your daily calorie deficit from your estimated HOW YOUR BODY RESPONDS OVER THE
maintenance calorie intake.
COURSE OF YOUR DIET.
ESTIMATED
MAINTENANCE DAILY CALORIE
CALORIE INTAKE DEFICIT

38 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

STEP 3: SET MACRONUTRIENT TARGETS

What Are Macronutrients? | Alcohol (ethanol) is also a source of energy and contains
seven calories per grarn. However, it is not essential
Macronutrients are types of nutrients that your to your survival or performance, and so we will not be
body needs in large amounts, and you may well be setting a target intake.
familiar with the three main types: protein, fat and
carbohydrate. _ Apart from certain confectionary items (which are pure
carbohydrate) and oils (which are pure fat), most foods
On top of performing several other important consist of at least two macronutrients.
roles, each macronutrient provides your body ;
with a certain amount of energy: You can calculate the calorie content of a food or
drink by adding up the energy provided by each of
the macronutrients it contains.

| FAT | CARBOHYDRATE
4AKCAL 9KCAL AKCAL
PER GRAM PER GRAM PER GRAM

BODY TRANSFORMATION MEAL PLAN DESIGN 39

 The Roles of Macronutrients
a
}

Each macronutrient plays a different role in the body and taking time to understand this will help you to set. f
targets in the next section.

PROTEIN :
:
The main role of protein in the body is structural, energy source and your body uses it to meet :
4
which means that your body uses it to build, roughly 5% of your daily energy requirements
maintain and replace substances like muscles, under non-caiorie restricted conditions.
bones, connective tissue, hormones, enzymes,
skin, hair and nails. Gram for gram, protein is the most satiating (filling)
macronutrient, which can indirectly help fat loss by
While not its primary role, protein is also a viable making it easier to stick to a calorie-restricted diet.

FAT
The main role of fat is to provide an energy source, a and is very easy to overeat.
job it is well-equipped to perform. A single gram of
fat provides 9kcal of energy, which is more than twice Dietary fat supports important biological functions,
the amount available from an equivalent quantity of such as transporting fat-soluble vitamins (vitamin A,
protein or carbohydrate. D, E and K) and hormone production (there is
research linking very low-fat diets to decreases in
Low-fat diets (think white fish and chicken) can be testosterone levels - unfortunately, high-fat diets
bland and boring. In contrast, fat-rich foods (think do not boost testosterone!).
steak and nuts) add flavour and texture to your diet.
Dietary fat provides two specific types of fatty
Dietary fat can help suppress hunger between meals, acids, omega-3 and omega-6, which are essential
as it takes a relatively long time to digest and clear nutrients. You require these for optimal health and
from your stomach. However, it is not an acute must get them from your diet.
hunger suppressor (like protein and fibre-rich foods)

CARBOHYDRATE
Like fats, the main role of carbohydrates is to provide unrealistic due to the small amounts contained
an energy source, especially during high-intensity in fat-rich foods, fruit and vegetables.
exercise such as resistance training.
Like low-fat diets, low-carbohydrate diets can be
Unlike protein and fats, carbohydrates are not restrictive in terms of food options and therefore
essential nutrients and you technically do not require difficult to sustain long-term.
any to survive. Nevertheless, many experts consider
them to be ‘conditionally essential’ for maximising A specific type of carbohydrate, fibre, is vital for
performance in high-intensity exercise. digestive health and we will outline more specific
fibre intake recommendations in the
In practical terms, aiming for Og carbohydrate is ‘Transformation Foods’ section.

40 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

HOW TO SET YOUR MACRONUTRIENT TARGETS
Protein Target

We set protein intake first as it is arguably the most However, it is unlikely that your muscles have a
important macronutrient for body composition, due functional demand for this much protein and any extra
to its ability to suppress hunger and build muscle. benefit would be related to hunger-suppression or
personal preference.
Protein intake recommendations are set based on LBM,
rather than total bodyweight. This makes sense given
that body fat does not require large amounts of protein.
WE SET PROTEIN INTAHE FIRST AS IT
The recommended minimum protein intake for IS ARGUABLY THE MOST IMPORTANT
sedentary adults to prevent deficiency and negative MACRONUTRIENT FOR BODY COMPOSITION,
health outcomes is 0.8 grams per kilogram of total
bodyweight.
DUE TO ITS HUNGER-SUPPRESSING AND
MUSCLE BUILDING ABILITY.
Most experts agree that this recommendation is
outdated and that more protein is needed under
certain conditions:

p> When resistance training several times a week

to help repair and replace damaged muscle.

> When following a calorie-restricted diet, your body

becomes more reliant on protein as a source of
energy. This reduces the amount available for muscle
growth and repair, and increases the risk that your
existing muscle mass will be sacrificed for use as fuel.

Researchers have so far failed to find any negative

health outcomes for protein intakes of up to 3g per
kilogram of total bodyweight in healthy individuals with
no kidney-related issues - that’s a lot of chicken!

PROTEIN INTAKE RECOMMENDATIONS

Recommended lower limit for individuals who resistance train

but struggle to eat a lot of protein

Recommended starting point for the average trainee

rate
Recommended upper limit to leave enough calories for fat and carbohyd

Note: You can select any value between 2.0 — 2.8g per kg of LBM

BODY TRANSFORMATION MEAL PLAN DESIGN 4]

 Fat and Carbohydrate Targets

Unlike protein, we prescribe fat and carbohydrate intake Because fat and carbohydrate intake is mostly a matter
recommendations as a percentage of total calories. of personal preference, some people prefer to only track
their protein and calorie intake. While this can work, we
The primary roles of fat and carbohydrate are to recommend setting specific targets to help with meal
provide energy, so it makes sense to scale them to planning, but not overly worrying if some days you eat
your total calorie (energy) intake.
more carbohydrate and less fat, or vice-versa.
We are addressing fats and carbohydrates together as
For more advice on how accurate you need to be when
the target you choose for one will determine your target aiming for your fat and carbohydrate targets, refer to
for the other. As you can see in the tables below, we the ‘Serving Size FAQs’ section.
set fat first and then allocate any remaining calories to
carbohydrate. , a

Research studies have repeatedly shown that fat loss

will occur on any variation of fat to carbohydrate ratio
if a calorie deficit is in place.

One way to help decide if you prefer fat, carbohydrate

or have no real preference is to review the food tables
in the ‘Transformation Foods’ section.
SS EES

THE PRIMARY ROLES OF FAT AND

CARBOHYDRATE ARE TO PROVIDE ENERGY,
SO IT MAKES SENSE TO SCALE THEM TO
YOUR TOTAL CALORIE (ENERGY) INTAHE.

FAT INTAKE RECOMMENDATIONS

Recommended lower limit for individuals who prefer a higher carbohydrate

(and lower fat) diet

Recommended starting point for the average trainee

Recommended upper limit for individuals who prefer a higher fat

(and lower carbohydrate) diet

Note: You can select any value between 25-45% of total calories

CARBOHYDRATE INTAKE RECOMMENDATIONS

Allocate remaining calories to carbohydrates

42 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

E
E
a
 HOW TO CALCULATE YOUR MACRONUTRIENT TARGETS

a CALCULATE PROTEIN TARGET CALCULATE TOTAL PROTEIN CALORIES

Ae Select your protein multiplier from the protein Multiply your protein target by four to calculate
- intake recommendations table and apply it to. how many calories you will consume from protein
f your LBM in kilograms. (you will see why in step 4).

x PROTEIN PROTEIN
MULTIPLIER TARGET

~ CALCULATE FAT TARGET CALCULATE CARBOHYDRATE TARGET

Select your fat target from the fat intake Add your protein and fat calories together and
recommendations table and multiply it by your subtract the answer from your daily calorie target.
calorie target. This will tell you how many calories you have left
for carbohydrates.

CALORIE x FAT % TARGET

TARGET (in decimal form) CALORIE (PROTEIN CALORIES
TARGET + FAT CALORIES)

To convert your fat target into decimal form you

need to divide it by 100, so 35% becomes 0.BS; Divide your answer by four to calculate your
pao becomes 0.25, and so on: carbohydrate target.
Divide your answer by nine to calculate your
fat target.
CARBOHYDRATE CALORIES + 4
lath
al
iN
inn
i
“Teer

FAT CALORIES + 9
Once done, you should have targets for protein,
wr fat and carbohydrate.

\ yee
+

BODY TRANSFORMATION MEAL PLAN DESIGN 43

 TRANSFORMATION NUMBER CASE STUDIES

TO HELP BRING THE TRANSFORMATION NUMBER THEORY TO LIFE WE WILL NOW FOLLOW
TWO EXAMPLE CLIENTS, ANDREW AND JENNY, THROUGH THE FULL SET-UP PROCESS.

ANDREW JENNY

10) <a] 75kg

20% 30%

Construction Worker Lawyer

Recommended Levels Recommended Levels

STEP 1: ESTIMATE MAINTENANCE

Example Calculations: Example Calculations:

80kg x 0.2 (20% body fat) 75kg x 0.3 (30% body fat)
= Andrew has 16kg of body fat. = Jenny has 22.5kg of body fat.

80kg - 16kg 75kg - 22.5kg

= Andrew has 64kg of LBM. = Jenny has 52.5kg of LBM.

Katch McArdle Part 1: 21.6 x 64kg Katch McArdle Part 1: 21.6 x 52.5kg
= 1,382 =1,134

Katch McArdle Part 2: = 1,382 + 370 Katch McArdle Part 2: = 1,134 + 370
= Andrew's RMR is 1,75Okcal. = Jenny’s RMR is 1,505kcal.

Note: Final values rounded to the nearest 5kcal.

44 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 -

Andrew has a physically demanding job and spends Jenny has a sedentary job and spends several hours
his working hours constantly on his feet. He also has sat at her desk sending emails each day.
to carry heavy objects around a construction site. ar iB
y fe Hitting the minimum 10,000-daily step target is
This makes hitting his daily step target easy. challenging, but she manages it by breaking up her
He has committed to four resistance training eer ee.
workouts and one formal cardio workout per week. She has committed to three resistance training
. Based on this, he chooses an activity multiplier
of workouts and two formal cardio workouts per week.
meee. . Based on this, she chooses an activity multiplier of
Lio.

Example Calculations: Example Calculations:

1,750kcal x 1.8 1,505kcal x 1.5

= Andrew’s estimated maintenance = Jenny’s estimated maintenance
calorie intake is 3,15Okcal. calorie intake is 2,255kcal.
Note: Final values rounded to the nearest 5kcal.

STEP 2: SET CALORIE TARGET

Example Calculations: Example Calculations:

80kg x 0.0075 (0.75%) 75kg x 0.0075 (0.75%)

= Andrew’s weekly bodyweight loss = Jenny’s weekly bodyweight loss target
target is 0.6kg. is 0.56kg.

0.6kg x 7,700kcal 0.56kg x 7,700kcal

= Andrew's weekly calorie. deficit is = Jenny's weekly calorie deficit is

4,620kcal. 4,31 2kcal.

4,620kcal / 7 4,312kcal / 7

= Andrew’s daily calorie deficit is 660kcal. = Jenny’s daily calorie deficit is 61 6kcal.

3,150kcal - 660kcal 2,255kcal - 616kKcal

= Andrew’s daily calorie target is 2,49Okcal. = Jenny’s daily calorie target is 1,640kcal.

Note: Final values rounded to the nearest 5kcal.

BODY TRANSFORMATION MEAL PLAN DESIGN 45

 STEP 3: SET MACRONUTRIENT TARGETS

Andrew has a physically demanding job and trains Jenny has only just started her fitness journey and
several times per week. never really focused on nutrition.
He has also dieted before and likes how high-protein . — She knows that protein is important, but does not
meals keep him feeling full. enjoy eating large servings of protein-rich foods. ;
Based on this, he chooses a protein multiplier of ‘x 2.8’. Based on this, she chooses a protein multiplier of ‘x 2’. |
Example Calculations: Example Calculations: |
64kg x 2.8 52.5kg x 2.0 |
180g x 4kcal 105g x 4kcal
= Andrew’s protein target is 180g (720kcal). = Jenny’s protein target is 105g (420kcal). |

Andrew typically feels best on a high-carbohydrate diet Jenny has always read that carbohydrates make you ‘
and starts to feel sluggish when his intake gets too low. fat, but has now learned that controlling calories is ]
Based on this, he chooses a fat percentage target of 25%. the most important factor.
Based on this, she chooses a fat percentage target of35%.
Example Calculations: Example Calculations: |
2,490kcal x 0.25 (25%) | 1,640kcal x 0.35 (35%)
= Andrew consumes 623kcal from fat per day. = Jenny consumes 574kcal from fat per day.
623kcal / 9kcal 574kcal / 9kcal q
= Andrew’s fat target is 70g. = Jenny's fat target is 65g. 4

Example Calculations: Example Calculations:

2,490kcal - (720kcal + 623kcal) 1,640kcal - (420kcal + 574kcal)
= Andrew’s daily calorie intake from = Jenny’s daily calorie intake from
carbohydrate is 1,147kcal. carbohydrate is 646kcal.
1,147kcal / 4kcal 646kcal / 4
= Andrew's carbohydrate target is 285g. = Jenny’s carbohydrate target is 160g.

FINAL | Protein: 180g Protein: 105g

TRANSFORMATION | sabe Fat: 65g
Carbohydrate: 285g Carbohydrate: 160g
NUMBERS Calories:2,490kcal Calories:1,640kcal

46 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

BODY TRANSFORMATION MEAL PLAN DESIGN 47
 TRANSFORMATION
FOODS
NOW THAT YOU HAVE SET UP FOR SUCCESS, THE NEXT STEP IS TO CALCULATE THE NUTRITION TARGETS
THAT YOU WILL USE TO CREATE YOUR MEAL PLAN.

Before continuing, there are some key points we need to address.

HEY POINT § THEREIS NO SUCH THING AS A ‘FAT LOSS FOOD’

WHILE IT IS TRUE THAT STANDARD Protein has the highest TEF of all nutrients at
SERVINGS OF SOME FOODS CONTAIN 20-30%, which still leaves at least 70% of the
VERY FEW CALORIES, THE IDEA OF A calories for your body to use or store.
“NEGATIVE-CALORIE’ FOOD IS A MYTH.
All foods add at least some calories to your
For this to be the case, the thermic effect of food calorie balance - no foods subtract them.
(TEF) would have to be more than 100%, meaning
that the caloric cost of digesting the food is greater Overeating any type of food, even those labelled
than its actual energy content. as ‘healthy’, will lead to weight gain.

HEY POINT g@ =THEREIS NO SUCH THING AS A ‘FATTENING FOOD’

PART OF DEVELOPING A HEALTHY
RELATIONSHIP WITH FOOD IS UNDERSTANDING BUT, IF YOU ARE INTERESTED IN
THAT NO FOOD IS NATURALLY ‘BAD’ FOR YOU. LOSING BODY FAT AND BUILDING
In terms of ‘weight loss’, a calorie is a calorie and if MUSCLE, THEN YOU SHOULD NOT
you are in a state of negative calorie balance, you INTERPRET THIS AS BEING A FREE
can technically eat anything you want and still lose
weight. LICENSE TO EAT WHATEVER YOU
But, if you are interested in losing body fat and WANT.
building muscle, then you should not interpret this
as being a free license to eat whatever you want.

48 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 SOME FOODS ARE BETTER FOR FAT LOSS
KEY POINT AND HEALTH THAN OTHERS

FOODS THAT ARE GOOD FOR FAT LOSS While we would never recommend completely
SHARE ONE OR MORE OF THE FOLLOWING removing a specific food from your diet (unless
CHARACTERISTICS: medically advised to do so), limiting your intake
of certain foods can make it easier to stick to your
Contain few calories per gram. meal plan.
Solid, rather than liquid composition. These foods are basically the opposite of those
High in fibre. mentioned before. Examples include obvious things
ae
ah
Veli
High in protein. like alcohol, sodas, sweets and fast-foods, but you
also must be careful with certain ‘healthy’ foods
Examples include whole and minimally processed like nuts and oils (fat loss does not necessarily
foods (close to their natural form) like fresh fruit, follow healthy eating, and vice-versa).
vegetables and meats. Everybody also has their own personal
These types of food are also typically ‘trigger foods’ that they struggle to eat only
nutrient-dense and provide several micronutrients in moderation.
that have positive health effects.

EXAMPLE OF 500 KCAL PORTIONS

LIQUID CALORIES HEAVILY LEAN PROTEINS FRUITS & VEGETABLES

PROCESSED FOODS

that contain a high number of calories per unit of

We typically recommend limiting consumption of calorie-dense foods, which are those
volume.
in one sitting may taste great in the moment;
The problem with calorie-dense foods is that while eating a large proportion of your calories
you feeling hungry later in the day.
it can cause big fluctuations in your energy levels and leave
after. In contrast, a calorie-equated serving of lean
For example, you could very easily eat SOOkcal worth of pizza and be hungry soon
protein and vegetables would keep you full for hours.

BODY TRANSFORMATION MEAL PLAN DESIGN 49

 YOUR SHOPPING LIST Although detailed, the food tables are not a complete
database of every known food and drink. Instead,
Before starting your transformation challenge, they are the choices that we believe are most
we recommend performing an inventory of your conducive to fat loss, staying healthy and what we
fridge and kitchen cupboards. recommend basing most of your diet around.
Start by ditching any ‘non diet-friendly’ foods ~
(preferably by donating them to charity rather than
having one last hurrah). You are more likely to make START BY DITCHING ANY ‘NON DIET-
bad food choices if you have tempting foods in your FRIENDLY’ FOODS (PREFERABLY BY
kitchen.
DONATING THEM TO CHARITY RATHER
The next step is to stock up on the ingredients that THAN HAVING ONE LAST HURRAH).
will be the staples of your new diet.
YOU ARE MORE LIKELY TO MAKE BAD
To keep things simple, we have grouped foods based FOOD CHOICES IF YOU HAVE TEMPTING
on whether they will help to hit your protein, fat or
carbohydrate target. FOODS IN YOUR KITCHEN. ;

PROTEIN
PROTEIN SOURCES
SOURCE LEAN PROTEIN FATTY PROTEIN
Lean beef Beef steak — sirloin, fillet, ribeye
Lean minced meat (turkey, chicken, beef)
Lean pork Fatty minced meat (beef, lamb, pork)
Venison

Pork
Cod Mackerel
Haddock er
King prawns Seabass
Tuna (canned in brine or spring water) Smoked salmon
Tuna steak Trout
Chicken breast Chicken leg/thigh
POULTRY
Turkey breast
Egg whites Whole eggs
Greek yoghurt
Protein powders

50 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

Animal vs Plant Protein Sources Advice to Plant-Based Dieters

The two main types of protein source are: The biggest challenge you will face is getting enough
protein while controlling your overall calorie intake. For
P Animal-origin: meat, fish, poultry, eggs and dairy. example, whereas protein accounts for 80% of the total
> Plant-origin: soy-based products, grains, nuts, calories in a 150g sirloin steak, it only makes up 35% of
seeds and legumes. | an equivalent number of calories from almonds.
If only a small percentage of a food's total calorie
Proteins consist of smaller sub-units called amino acids.
content comes from the target macronutrient (in this
There are 20 different amino acids in the food supply,
case, protein), then you must consume larger servings
nine of which are ‘essential amino acids’ (EAAs), which
and therefore more calories to meet your target.
means that you must get them from your diet.
The table below lists some of the lowest calorie
The EAA content of a protein source is the primary plant-origin protein sources. Specifically, it shows the
determinant of its quality. Every meal does not have serving size required for 20g protein and how many
to include all the EAAs, but you do need to get enough calories this equates to.
of each type over the course of a whole day for the
best muscle building results. We recommend consuming at least part of your daily
protein intake in supplement form. Most health food
Animal-origin protein sources contain all the EAAs your stores also offer a varied selection of organic whole
body needs and are ‘complete’ proteins. In contrast, food meat alternatives.
many (but not all) plant sources are deficient in one
or more and are ‘incomplete’.

Meat eaters do not have to worry about their EAA

intake if they meet their daily protein target, but
plant-based dieters need to be more strategic with
their meal planning.

LOW-CALORIE PLANT-ORIGIN PROTEIN SOURCES

Serving sizes and calories required for 20g protein
SOURCE UNCOOKED SERVING CALORIES

Vegan protein powders (generic) 30g 1 00kcal

| Tofu | 1559 185kcal

Soya beans (drained) 145g 200kcal

‘3 Tempeh 105g 222kcal

Pinto beans (drained) 285g 255kcal ie

Edamame | 145g 265kcal

Black beans (drained) 285g 275kcal

Kidney beans (drained) 285g 310kcal

BODY TRANSFORMATION MEAL PLAN DESIGN 51

Lean and Fatty Protein Sources Fatty protein sources are not unhealthy. In fact, fatty
fish like salmon and mackerel are key sources of
We have categorised animal-origin protein essential fatty acids, and red meats like steak contain
sources as either ‘lean’ or ‘fatty’: | several important micronutrients, such as B vitamins,
zinc and iron.
p> Lean protein sources contain less than
10% fat per 100g of uncooked weight. We have listed the most common lean and fatty
protein sources, but be aware that the caloric
> Fatty protein sources contain more than content of a protein source can vary based on
10% fat per 100g of uncooked weight. several factors:

The table below shows how easy it is to consume b The specific ‘cut’, e.g. fillet vs ribeye steak.
extra calories while eating equivalent servings of a
| B® Processing method, e.g. minced meat can range
lean and fatty protein source.
from 5-30% fat based on the type of meat used.
Including more lean than fatty protein sources in your
> Several fatty protein sources are now available
diet will leave you with more calories left over after
in reduced fat versions.
hitting your protein target. This will allow you to
include a greater volume of foods elsewhere in your > Differences between suppliers for the same type
diet, which is key to staying full. of product.

PROTEIN SOURCE UNCOOKED SERVING CALORIES PROTEIN

Cod Fillet 80kcal

Salmon Fillet 200kcal

Protein Supplements
Protein powders can be a convenient source
WE RECOMMEND LIMITING PROTEIN
of protein when you are: SUPPLEMENTS TO 20% OF YOUR DAILY
PROTEIN INTAKE AND USING WHOLE FOOD
» Unable to prepare a meal, e.g. when travelling.
SOURCES TO MEET THE REST OF YOUR
> Short of time, e.g. between work meetings. TARGET. FOR MOST PEOPLE, THIS WILL
> Struggling with appetite, e.g. early in the morning. EQUATE TO ONE PROTEIN SHAHE PER DAY.
Liquid meals are not as filling as whole food meals, but Watch out for ‘mass gainer’ protein powders that are
you can bulk out your shake with fruit and vegetables, typically low in quality, but high in calories. Select a
or combine powders with other foods like yoghurt and _ product that has less than 5g carbohydrate per 100g
oats to make a more satisfying meal. | (vegan protein powders may contain more than 5q).

Protein powders are also available as food bars, which We recommend limiting protein supplements to 20% of
typically provide around 20g protein per bar. Protein your daily protein intake and using whole food sources
bars can help satisfy cravings for sweet foods, but they to meet the rest of your target. For most people, this
are relatively calorie-dense and quick to eat. will equate to one protein shake per day.

By) U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

EXTRA CONSIDERATIONS
h and ‘tuna contain high levels of mercury. Eating lots
oy ae)fo}ater:ad | iods) Cal 5 ited he build up iin you besVie)
Best practice is tolimit ti intake to one to two Porti ons per week.

Ke by trying out game aind exotic cuts of meat that are now more
spe
] slupeerwae

ral SQUiuEs

Almonds
Brazil nuts a 25% sis 41% 34% A)
Cashews 20% 60% 20%
Hazelnuts 8% 78% 14%
Pecans 9% 59% 31%
Walnuts 6% hier 28% = 66%
Nut butters (all types) 10% 68% 22%

Flaxseeds | : 9% | 19% 72% ti

~ Sesame seeds ; 15% a 39% : 46%
Sunflower seeds. 10% 40% 50%
Butter 68% 28% 1 4%
Coconut oil | 92% 6% 2%

Olive oil 14% 75% 11%

Cheddar cheese 67% 30% 3%

Dark chocolate (70%+) | 63% ) 33% 3%

a Feta cheese 74% 23% a. 3% |

l Goats cheese | 73% 24% 3%

Mozzarella cheese 64% 32% 4%

Parmesan cheese 64% 31% | 4%

Avocado 15% 4 72% 7

| Whole eggs 37% 46%

BODY TRANSFORMATION MEAL PLAN DESIGN 53

Know Your Fats: Good and Bad Monounsaturated Fat (MUFA)

There are three main types of dietary fat, which all have Fat sources high in MUFAs include various meats, olive
different chemical structures and effects on your body: oil and the oil in avocados, nuts and seeds.
saturated fatty acids (SFAs), monounsaturated fatty Most health organisations label MUFAs as ‘healthy fats’
acids (MUFAs) and polyunsaturated fatty acids (PUFAs). | and research suggests that they may help lower levels
Most fat-rich foods contain a mix of all three but ares of LDL (bad) cholesterol.
typically higher in one type, which determines their
MUFAs will make up most of your total fat intake, as
physical properties. Fat sources proportionately higher
sources like nuts and oils are easy to add to your meals.
in SFAs are solid at room temperature, whereas those
higher in unsaturated fats tend to be softer (or liquid).

Saturated Fat (SFA)

Fat sources high in SFAs include animal products like

meat, egg yolks and dairy fats. Coconut oil is one of the
few plant sources high in SFAs.

SFAs have a bad reputation, and some research studies

have associated high intakes with an increased risk of
heart disease. However, if you exercise regularly, control
your calorie intake and include a balance of fats in your
diet, then the risks are minimal.

Completely removing SFAs from your diet would be

very difficult and require extreme dietary changes that
would most likely result in an insufficient protein intake
and several micronutrient deficiencies.

Polyunsaturated Fat (PUFA)

The two main types of PUFAs are omega-3 and

omega-6. Unlike other fats, they are essential nutrients,
and you must include them as part of your diet.

Most people naturally consume enough omega-6, but

it is a lot more common for people to get suboptimal
amounts of omega-3.

Research on the positive health effects of omega-3

mostly focuses on two specific types, eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA), which are
collectively known as fish oils.

Fish oils have wide-ranging effects on the body and can

help reduce the risk of heart disease, stroke, diabetes
and several other negative health outcomes.

54 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

Most of the beneficial effects of fish oil occur over a ‘Bad Fats’ - Trans Fatty Acids (TFAs)
period of weeks and months. Therefore, it is better to
think of it as a nutritional insurance policy rather than a TFAs are man-made artificial fats found almost
‘magic bullet’. exclusively in processed foods to extend their
shelf life. Examples include cakes, biscuits,
Fatty fish, such as salmon and mackerel, are the best ready meals and fast-foods.
sources and we recommend including them as protein
sources in your meal plan two to three times per week. TFAs have no associated health benefits, and you
should keep your intake to a minimum. Look out for
Plant sources, such as flaxseed and walnuts, contain the terms ‘partially hydrogenated’ and ‘trans fatty acids’
a type of omega-3, called alpha-linolenic acid (ALA), | onnutrition labels to spot foods containing them.
which converts to EPA and DHA in the body. However,
the conversion process is not very efficient, and we When eating a diet based on whole and minimally
recommend focusing on marine sources for the greatest processed foods, you do not need to worry about
benefit. consuming too many TFAs.

Fish oil supplements can help simplify your meal Most companies are reformulating their products to
planning and are a viable alternative for vegetarians reduce or eliminate TFAs now that they must declare
and anyone who does not like the taste of fish. TFA content on nutrition labels.

For more information on optimal fish oil

supplementation dosage turn to the
TFAS HAVE NO ASSOCIATED HEALTH
‘Supplements’ section.
BENEFITS, AND YOU SHOULD HEEP
YOUR INTAKE TO A MINIMUM. LOOK
OUT FOR THE TERMS ‘PARTIALLY
HYDROGENATED’ AND ‘TRANS FATTY
ACIDS’ ON NUTRITION LABELS TO
SPOT FOODS CONTAINING THEM.

recon
SCT VING SIZES

ale el0lainvemaat-meole) <lale| jo) celes-

are manliniiantelmelaarelels

BODY TRANSFORMATION MEAL PLAN DESIGN 55

 CARBOHYDRATE
CARBOHYDRATE SOURCES
NON-STARCHY VEGETABLES FRUIT STARCHY VEGETABLES / GRAINS
Asparagus Apple Beans (all types)
Beetroot (ied Banana poe Brown rice J
Broccoli Blackberries Couscous
Brussels sprouts Blueberries Oatmeal (all types)
Cabbage Grapefruit Parsnip
Carrots Kiwifruit Quinoa
Cauliflower Orange Sweet potato
Celery Pineapple Wild rice
Courgette Raspberries White potato
Green beans Strawberries Whole grain products
Kale Watermelon |
Lettuce
Mushrooms Poa |
Onions | f
Peppers
Rocket [ | z
Spinach
Tomatoes
Watercress

The three main types of carbohydrate are simple sugars, starch and fibre, which you will find in varying amounts in
our recommended carbohydrate sources: vegetables, fruits and grains.

Vegetables: Starchy vs Non-Starchy

Vegetables are packed full of micronutrients and are P Starchy-vegetables contain more than 10g
your main source of dietary fibre. carbohydrate per 100g of uncooked weight.

Vegetables can be classified as either starchy or Non-starchy vegetables are a dieter’s secret weapon,
non-starchy based on their carbohydrate content: as they contain very few calories per serving. One of
the first recommendations we give to clients struggling
> Non-starchy vegetables contain less than 10g with hunger is to add more non-starchy vegetables to
carbohydrate per 100g of uncooked weight. their meal plan.

56 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 Fruit: Natural vs Refined Sugar
STARCHY VEGETABLES ARE ALSO A
One of the main reasons people tend to avoid fruit is
GREAT SOURCEOF MICRONUTRIENTS AND because of concerns over its sugar content and the
FIBRE BUT ARE MORE CALORIE-DENSE impact this may have on their health.
AND THEREFORE YOU MUST PAY CLOSE An important distinction to make here is between natural
ATTENTION TO YOUR SERVING SIZES. food sources of sugar, like fruit, and refined sources, such
FOR EXAMPLE, IT WOULD BE ALMOST as non-diet soft drinks, cakes and sweets.

IMPOSSIBLE TO OVEREAT ON HALE, BUT | While the sugar molecules found in fruit are chemically
identical to those found in refined sugars, they also come
YOU CAN VERY EASILY CONSUME A LARGE
packaged alongside a host of vitamins, minerals, fibre and
NUMBER OF CALORIES EATING POTATOES. | other key nutrients.
Consider the example of an orange, which provides
around 15g of carbohydrate, but also 12% of your daily
fibre requirements, and nearly all the recommended
amount of vitamin C.
In comparison, a tablespoon of table sugar contains an
equivalent amount of carbohydrate, but nothing else.
As aresult, it is an example of ‘empty calories’ in that it
provides energy, but little or no nutritional value.
Fruits make a great snack option, because:
p> The high water and fibre content of most fruits mean
that they contain relatively few calories per serving.
For example, an average sized apple or banana both
only contain roughly 1 0Okcal.
> The naturally sweet flavour can help satisfy sugar
cravings. Fructose, the primary carbohydrate in
Starchy vegetables are also a great source of
fruits, is the sweetest tasting sugar molecule and
micronutrients and fibre but are more calorie-dense a key ingredient in food sweeteners.
and therefore you must pay close attention to
your serving sizes. For example, it would be almost Not all fruits are diet-friendly, and we do not recommend
impossible to overeat on kale, but you can very easily including dried fruits and fruit juices as staples in your
consume a large number of calories eating potatoes. transformation diet.

~ Asaresult, we have listed starchy vegetables alongside Dried fruits are more calorie-dense due to the removal
grains in the food tables as they are more similar in of the water content and therefore easy to overeat.
calorie content. For example, 100g of grapes contains roughly 65kcal,
whereas an equivalent serving size of raisins (dried
The nutrient content of vegetables can deteriorate grapes) contains 300kcal.
during cooking. For example, boiling vegetables for too
long can cause the nutrients to leach into the water. Fruit juices, like most liquid calories, are calorie-dense,
Try steaming or stir-frying them instead and include a digest very quickly, and do not send fullness signals to
mixture of raw and cooked types in your diet. your brain.

BODY TRANSFORMATION MEAL PLAN DESIGN iif

 Grains: Whole vs Refined Dietary Fibre
Unless your carbohydrate target is very low, you will There are several different types of fibre,
struggle to get enough carbohydrates in your diet by which can be divided into:
only eating fruit and non-starchy vegetables. Including
starchy vegetables and grains can help you to meet your > Soluble fibre: dissolves in water and forms a thick
target as they provide a more concentrated source of gel-like substance in your digestive system.
carbohydrates. ‘| Insoluble fibre: does not dissolve in water and passes
Any food made from cereal grains like wheat, rice and through your digestive system relatively intact.
oats are grain products. There are two main types:
refined grains and whole grains.
Refined grains have been processed to remove two thirds
of the grain kernel (bran and germ) for a finer texture
and longer shelf life. This also removes fibre, iron and
many B vitamins. To account for this, most refined grains
are ‘enriched’, which adds back some of the B vitamins
and iron, but not the fibre. Common examples include
breakfast cereals and white bread.

Whole grains contain the entire grain kernel and are also
high in fibre and micronutrients. Common examples
include oatmeal and brown rice. Soluble fibre slows down the digestive process by
If you control your calorie intake and make sure that delaying gastric (stomach) emptying. This promotes a
refined grains do not displace more nutrient-dense feeling of fullness and helps to control your blood sugar
foods in your diet, then you can include them without levels following a carbohydrate-rich meal.
any adverse health effects.
Insoluble fibre has the opposite effect and works to
However, we recommend prioritising whole grains as they speed up the digestive process by pushing foods through
are typically less calorie-dense and provide an additional your system. This natural laxative effect helps to keep
source of micronutrients and fibre in your diet. you ‘regular’ and is why many people refer to fibre as
‘nature's broom’.

Including a balance of both types in your diet is important

for digestive health and appetite control. They are
IF YOU CONTROL YOUR CALORIE INTAKE typically found together in food sources such as fruits,
AND MAHE SURE THAT REFINED GRAINS vegetables and whole grain products.
DO NOT DISPLACE MORE NUTRIENT- You do not need to track your fibre intake if you include a
DENSE FOODS IN YOUR DIET, THEN variety of fruits, vegetables and whole grains in your diet.
YOU CAN INCLUDE THEM WITHOUT ANY A general recommendation is 15g per 1,000kcal, and at
ADVERSE HEALTH EFFECTS. least 20g per day.

It is possible to consume too much fibre which can cause

gastrointestinal discomfort and malabsorption of vitamins
and minerals.

58 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 -

DRINKS AND CONDIMENTS Caffeine Intake

The most common sources of caffeine are coffee, tea,

DRINKS AND CONDIMENTS sodas, energy drinks and pre-workout supplements.
DRINKS CONDIMENTS
| In 2015, the European Food Safety Authority (EFSA)
Water (still or sparkling) Sea salt
+ published a report advising that consuming up to 400mg
Black coffee Black pepper per day from all sources does not raise safety concerns in
Green tea Herbs, seasonings & spices healthy adults.
—. —f

Fruit and herbal teas | To help put this in context, we have compiled a table
Diet soda showing the caffeine content of some popular products.

Fluid Intake
CAFFEINE CONTENT
We all know that staying properly hydrated is extremely
important. Symptoms of dehydration include headaches, DRINK Amount
irritability and impaired cognitive function and exercise
Starbucks® Black Americano - Venti (L) 300mg
performance.
Starbucks® Black Americano - Grande (M) | 225mg
Consuming fluids can also help with fat loss. Drinking a Starbucks® Black Americano - Tall (S) 150mg
glass of water or other fluids before a meal has a filling
Red Bull® (250ml can) 80mg
effect which reduces the chances of overeating.
Monster® (473ml can) 160mg
No fluid intake formula or guideline fits everyone
Instant Coffee (1 rounded teaspoon) 60mg
perfectly. Hydration status is very individual and affected
by factors such as the climate you live in and how much Diet Coke® (330ml can) 40mg
exercise you perform. Pre-workout (Generic product) 200mg

Tea Leaves or Bags (150ml) 35mg

We recommend aiming for at least two litres per —————E
EE Ee

day and sticking to the following hydration habits:

> Fill up a big bottle of water (1-2 litres) and It is important to note that 400mg per day is a general
make it your goal to drink it each day. guideline and people who are ‘hypersensitive’ to caffeine
can experience negative symptoms from as little as
p Drink a portion of this when you wake up 100mg per day.
(after weighing yourself) and then with every meal.

> Drink before, during and after exercise to replace

water loss from sweating.
IT IS IMPORTANT TO NOTE THAT 4OOMG PER
> All fluids, including coffee and tea, count towards DAY IS A GENERAL GUIDELINE AND PEOPLE
your total. The only exception is alcohol, which has WHO ARE ‘HYPERSENSITIVE’ TO CAFFEINE
a purely dehydrating effect. CAN EXPERIENCE NEGATIVE SYMPTOMS
FROM AS LITTLE AS 100MG PER DAY.

BODY TRANSFORMATION MEAL PLAN DESIGN Shy

 El
When consumed in moderation, caffeine has the
potential to improve your health, physical and INCLUDING DIET SODAS IN YOUR
mental performance. To get maximum benefit from
your caffeine intake we recommend:
MEAL PLAN MAY HELP, RATHER THAN
HINDER, FAT LOSS IF IT REDUCES YOUR
> Use the minimum effective dose.
CONSUMPTION OF CALORIE-CONTAINING
P Consider only using it when you really need a
functional boost, e.g. before a long drive or DRINHS LIKE SODA, FRUIT JUICES AND
challenging workout. ALCOHOL.
P Schedule regular caffeine breaks, e.g. caffeine-free
weekends, holidays or every few weeks. ONE ISSUE TO BE AWARE OF IS THAT
P Exercise regularly and eat healthily to boost your MOST DIET SODAS CONTAIN CAFFEINE
energy levels naturally, e.g. taking walks or having WHICH CAN BE AN ISSUE IF CONSUMED
a piece of fruit rather than relying on caffeine. IN EXCESS.
P Avoid caffeine from the early afternoon (2-3pm)
onwards as it takes several hours to clear from
your system.

Artificial Sweeteners and Diet Soda Alcohol

Artificial sweeteners are calorie-free chemical substances Alcohol (ethanol) is not an essential nutrient, which
that food manufacturers use instead of sugar to sweeten means that you do not need to include any in your diet.
foods and drinks. They are a key ingredient in diet sodas
and have received a large amount of attention (both In fact, many of our clients use the transformation period
positive and negative) from researchers and in the media. to ‘detox’ from alcohol completely.

The primary concerns are that they may have adverse Regarding alcohol and fat loss, potential issues
health effects and trigger sugar cravings that cause you to be aware of are:
to overeat.
® Alcohol is a form of liquid calories, which digest very
All artificial sweeteners undergo a rigorous safety quickly and do not send fullness signals to your brain.
assessment before manufacturers can include them in
> Drinking to the point of intoxication can impair impulse
their products. There is also no evidence to suggest any
long-term health risks from drinking diet soda. control and increase the chances of overeating.

Including diet sodas in your meal plan may help, rather » When consumed in excess, alcohol calories can
than hinder, fat loss if it reduces your consumption of displace other key nutrients in your diet.
calorie-containing drinks like soda, fruit juices and alcohol. However, there is no evidence to suggest that moderate
One issue to be aware of is that most diet sodas contain alcohol consumption can directly impair fat loss if you
caffeine which can be an issue if consumed in excess. control your calorie intake and have enough calories
left for the required amounts of protein, fats and
You do not have to include diet sodas in your meal plan
carbohydrates.
but should not feel guilty about doing so in moderation
either. There is no set definition for moderation, but a simple
guideline to follow during your transformation is to limit
Excessive consumption of diet sodas (and low-calorie
your intake to 10-15% of your daily calorie target one
diet foods in general) can be a red flag for a negative
to two times per week.
relationship with food or an overly aggressive diet.

60 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

MEAL PLANNING

BODY TRANSFORMATION MEAL PLAN DESIGN 61

TRANSFORMATION
MEAL PLANNING —
A MEAL PLAN IS AN ACTION PLAN FOR HOW TO APPROACH YOUR DIET FOR A SPECIFIC PERIOD,
TYPICALLY ONE WEEK.

Admittedly, talking about the intricacies of meal These all sound like legitimate excuses for making
planning is not as glamorous as discussing how to less-than-optimal diet choices. However, the truth
optimise your nutrition targets for muscle growth and is that any slip-ups these events may cause are
fat loss, but it is just as important. completely avoidable with a meal plan.

Without a meal plan, there are several Travelling with limited access to food becomes a lot —
scenarios that can crop up over the course of a easier (and more cost effective) when you have
transformation that have the potential to derail pre-prepared your meals for the journey.
your progress. For example, you may find yourself:
Likewise, searching for restaurants where you know
that you can eat healthily makes dining out a lot less
> Travelling all day and only having access to airline
stressful of an experience.
or service station food.
> Eating in a restaurant with no diet-friendly options. And a combination of more regular eating patterns and
| portion control will help you to better manage your
> Starving hungry and having to eat something. energy and hunger levels throughout the day.

MEAL PLANNNG ESSENTIALS

Digital Food Scales Nutrition Tracking Application
Food scales will help you to hit your nutrition targets Nutrition tracking applications are electronic food
with a high degree of accuracy and provide a valuable databases and food diaries that make it incredibly
education in serving sizes. easy to write a meal plan. Specifically, you will use
them to:
We recommend digital (rather than old-school analogue)
scales for accuracy. > Research the nutrition values of different foods.
For advice on what foods you do and do not need to P Calculate appropriate serving sizes.
weigh, refer to the serving size FAQs.
> Keep a detailed record of your food intake.
There are several different applications to choose from,
but we recommend MyFitnessPal (MFP), which you can
download and use on your computer and smartphone.

62 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 -
4 ; } -
-

HOW TO SET UP AND USE MYFITNESSPAL

We cannot provide a step-by-step set-up By the way, MFP will try to suggest nutrition
guide as it will become outdated as soon as targets for you to follow. Ignore these and use the
MFP releases an update. macronutrient and calorie targets you calculated
earlier when setting up your profile.
However, there are some key topics we need to
address that should always be relevant and apply Searching for Foods and Drinks
to all nutrition tracking applications.
The MFP database is partly crowdsourced
* Note: Ifyou do want a more detailed user guide, you can (entered by users). As a result, you will most
find one on the MFP website, www.myfitnesspal.com. likely find several entries for a single product
(which often conflict), and some of them will
Setting Nutrition Goals contain errors.

The MFP goal setting feature makes it easy to There are three main ways to search the MFP
track progress towards your daily nutrition targets. database, which we have outlined below:
For example, how much more protein you need
and the number of calories you have remaining.

eo)211°), OPTION 2: fo)le) Ree

MANUAL SEARCH BARCODE SCANNING RECENT ITEMS

1. Type the item's name into ale Check if the item has a MFP allows you to save and
the search bar. barcode. remembers meals that you eat
on a regular basis.
2. Select the most appropriate 2. Hover your smartphone’s
option from the search results. camera over the barcode. (So, logging your meals will
become easier over time).
3. MFP will automatically load
the nutrition profile for you.

Where possible, we recommend using the barcode chicken breast’ rather than ‘chicken breast’ and
scanning feature. ‘Tesco sweet potato’ rather than ‘sweet potato’.

However, if you do perform a manual search, make If you are eating mainly whole and minimally
sure to include the brand and full product name processed foods, then you should not have to
in your search. For example, ‘Sainsbury’s skinless worry too much about database errors.

BODY TRANSFORMATION MEAL PLAN DESIGN 63

SERVING SIZE FAQS

Q1 : DO! NEED TO HIT MY NUTRITION TARGETS TO THE GRAM?

QUICK ANSWER:
Aim to meet your calorie target within +/-5Okcal and your protein target within a +/- 10g range.
Do not worry if you miss your fat and carbohydrate targets.

Why? If the opposite happens and you meet your calorie

target but are short on protein, do not eat extra
Although you have calculated specific macronutrient calories to get more protein.
targets, e.g. 155g protein, 60g fat and 100g
carbohydrate, it is important to realise that it is Beyond the minimum amounts of dietary fat and
not always possible, or expected, to meet these carbohydrate you need for optimal health and
to the gram. performance, how much you consume of each is
mostly a matter of personal preference.
Instead, it is better to think of each target as a range
where a small amount of variation above or below Because of this, some people prefer to only track
your target is acceptable. their calorie and protein intake. While this can work,
we recommend setting specific fat and carbohydrate
The human body is remarkably resilient, and you targets to help with planning, but not overly worrying
will not lose muscle or develop a nutrient deficiency if some days you eat more carbohydrate and less fat,
if you deviate from your targets for one day or vice-versa.
(but consistently missing your targets can cause
problems). > Aim to meet your fat and carbohydrate targets,
but do not worry if you miss them, provided you
The most important targets to aim for witha still meet your protein and calorie goals.
high degree of accuracy are your calorie and
protein targets.

> Aim to meet your calorie target within a +/- THE HUMAN BODY IS REMARHABLY
50kcal range. For example, if your calorie target
is 2,000kcal, aim for between 1,950-2,050kcal. RESILIENT, AND YOU WILL NOT LOSE
> Aim to meet your protein target within a +/- 10g
MUSCLE OR DEVELOP A NUTRIENT
range. For example, if your target is 150g, aim for DEFICIENCY IF YOU DEVIATE FROM
between 140-160g.
YOUR TARGETS FOR ONE DAY (BUT
If you meet your protein target, but are below CONSISTENTLY MISSING YOUR
your calorie target and do not feel hungry, you do
not need to ‘eat up’ to your calorie target. If this TARGETS CAN CAUSE PROBLEMS).
happens consistently, it may be a sign that your
calorie target is too high and needs adjusting.

64 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

Qe : DOES 100G OF CHICKEN EQUAL 100G OF PROTEIN?
QUICK ANSWER:
No. There is a difference between the gross (total) weight of a food and the amount of protein,
fat and carbohydrate it contains per serving.

Why? For example:

Although many people think of foods as being 100% |

Pm 150g of chicken is not 150g of protein.
|
‘protein’, ‘fat’ or ‘carbohydrate’, there are very few
| P 20g of almonds is not 20g of fat.
single macronutrient foods.
| P 200g of rice is not 200g of carbohydrate.
Apart from certain confectionary items (which are
pure carbohydrate) and oils (which are pure fat), _ You can find out the protein, fat or carbohydrate
most foods consist of at least two macronutrients. content of a food by looking at the nutrition label
For example, fatty protein sources like salmon contain (typically listed as the amount per 100g) or by
both protein and fat. | searching MFP.

Almost all foods contain at least some water too, Once you have this information, you can work
which also adds to the gross (total) weight. out the serving sizes you need to meet your
macronutrient targets - do not worry, this is easy
As aresult, calculating serving sizes to meet a | todo on MFP.
macronutrient target is not as straightforward as
weighing a food you think of as being a good source
of a specific macronutrient.

Q3 : WHAT IF AFOOD DOES NOT HAVE A NUTRITION LABEL?

QUICK ANSWER:
Search MFP or online for a similar product from a trusted supplier, e.g. supermarket, and use this
nutritional information instead.

Why? your local butcher, you can use the nutrition values
for a packaged sirloin steak sold at a supermarket.
Not all foods will have nutrition labels. For example, if
you buy meat from the butchers or vegetables from You can find this information by searching MFP and
a market stall. most supermarkets now have online stores you can
| search.
In such cases, you can use the nutrition values for a
similar product provided by a different (but trusted)
supplier. For example, if you buy a sirloin steak from

BODY TRANSFORMATION MEAL PLAN DESIGN 65

 Q4 : SHOULD | WEIGH MY FOOD BEFORE OR AFTER COOKING?
QUICK ANSWER:
Weigh foods before cooking and calculate serving sizes based on uncooked nutrition values.

Why? When selecting between the cooked and

uncooked method it is important to consider:
When reading nutrition labels, you will notice that
they specify if the values provided apply to the food > Nearly all nutrition labels now use the
in a cooked or uncooked state. uncooked method.

This is an important distinction, as changes in the > How long you cook foods for will vary slightly
fluid content of foods during the cooking process can each time and affect the cooked weight.
have a big impact on the calorie and macronutrient
content of a serving. > Weighing individual components of mixed meals, _
e.g. stir fries, after cooking can get very messy!
When cooking meat and fish, fluids leak out meaning
they are lighter after cooking. In contrast, starchy p> It is alot easier for certain cooked foods to get
carbohydrates like rice and pasta absorb water ‘lost’ on the way to the food scale and end up
during the cooking process. in your mouth.

The table below shows how 100g of uncooked As aresult, we recommend weighing foods prior
chicken breast contains fewer calories and less to cooking and calculating serving sizes based on
protein than an equivalent serving of cooked chicken the uncooked nutrition values.
breast, whereas the reverse is true for the calorie
and carbohydrate content of cooked and uncooked
basmati rice.
WHEN COOHING MEAT AND FISH,
The difference between the calorie and FLUIDS LEAK OUT MEANING THEY
macronutrient totals for cooked versus uncooked
chicken (and lean protein sources in general) are ARE LIGHTER AFTER COOHING. IN
relatively minor. However, confusing the cooked CONTRAST, STARCHY CARBOHYDRATES
and uncooked values for starchy carbohydrates
and fatty protein sources can have a much bigger LIKE RICE AND PASTA ABSORB WATER
impact on your total calorie intake. DURING THE COOHING PROCESS.

100G CHICKEN BREAST 100G BASMATI RICE

PROTEIN CALORIES CARBOHYDRATE CALORIES
Cooked 145kcal 25g 1 20kcal
Uncooked 23g 1 20kcal 75g I 350kcal

66 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 QS :D0! phil TO wee og MY FOOD?

NG
pss
weigh
po

Why? will eat relatively close together, for example, later

in the same day or week. You may end up eating
.You do not need to weigh foods if the weight is slightly more at one meal and less at another, but
listed on the packaging. you will balance out any measurement error by the
end of the day or week.
Sometimes, you will know the weight of a food
but only plan on eating part of it now and saving In contrast, we recommend taking a more measured
the rest for later. In such cases, make a note of the approach when extracting servings of more calorie-
total weight, cook the food, and then ‘eyeball’ your dense foods like nuts, rice and pasta. Not many
serving size. - people have the self-control or precision to dip their
hand into a bag of nuts and pull out the exact serving
For example, if you decide to batch cook 400g of size required.
chicken breast for two meals, cook all the chicken
and then roughly split it into two servings after These foods also have longer shelf lives and often
cooking. come in bulk-packages. Although any measurement
error will eventually balance out, this may take
This approach works well when batch-cooking several weeks, or even months, and cause you to
fresh foods like meat, fruit and vegetables that you overeat in the short-term.

ee she CAN Ses Seay peu MYSELF?

en we alae Le
ou can
4 use » to wvwork ko ut ‘serving sizees, biutwe recommend Usiaalite

Why? So, if you wanted to calculate how much chicken

you needed to eat for 40g of protein:
You can manually calculate the amount of food
you need to meet a specific macronutrient 1. Check the nutrition label to see how much protein
target using the following formula: chicken has per 100g of uncooked weight,
e.g. 25g protein per 100g of uncooked weight.
MACRONUTRIENT | AMOUNT PER 100G 2. Complete the following calculation:
TARGET (in decimal form) 4O / 0.25 = 160g of uncooked chicken breast.

To convert the macronutrient content per 100g In reality, you will very rarely need to manually calculate
_ into decimal form, you need to divide it by 100. serving sizes, as MFP does the maths for you!
For example, 25g of protein would be 0.25.

BODY TRANSFORMATION MEAL PLAN DESIGN

 Q7 : CAN| USE FOOD VOLUME TO MEASURE MY FOOD?
QUICK ANSWER:
No. Always use grams as the unit of measurement when weighing foods and recording them in MFP.

Why? For example, the image below shows how two

tablespoons of almond nut butter can have vastly
Most nutrition labels list serving sizes in terms of a different calorie contents.
standardised unit of volume, e.g. cup or tablespoon,
followed by the weight in grams. When recording items in MFP, always select an
entry that allows you to use grams as the unit of
We recommend weighing your food where possible, measurement (some entries are based on food
as the volume-based method of measuring serving volume, €.g. Cups).
sizes can be very inconsistent.
Certain entries will not have an option for grams.
One cup, tablespoon, scoop or any other In such cases, select another option from the
measurement of volume can produce very different search results.
serving sizes (in terms of weight and therefore
calorie content) depending on:

> The form of food, e.g. whole, chopped or THE VOLUME-BASED METHOD IS ALSO
mashed vegetables.
PRONE TO ABUSE WITH CERTAIN
> How you pack the food into the measuring device. HYPER-PALATABLE FOODS AND CAN
> Individual variances in the size of measuring LEAD TO HIDDEN CALORIES SNEAKING
devices.
INTO YOUR DIET.
The volume-based method is also prone to abuse
with certain hyper-palatable foods and can lead to
hidden calories sneaking into your diet.

VOLUME | WEIGHT
1 x ‘heaped’ tablespoon 1 x 20g tablespoon

68 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

HOW TO WRITE A MEAL PLAN

THE AIM OF THIS SECTION IS TO SHOW YOU HOW TO WRITE A MEAL PLAN THAT FITS WITH YOUR
SCHEDULE, MEETS YOUR DAILY NUTRITION TARGETS AND PROPERLY FUELS YOUR WORKOUTS.

We have broken down the daily meal planning process into six key steps and will guide you through each one
in detail.

To follow along step-by-step, you will need access to MFP and the transformation food tables.

STEP 1: For most people, a four-meal schedule will mean an

SCHEDULE YOUR MEALS early morning breakfast, lunch, dinner and either a
mid-morning or mid-afternoon meal.
The first step in scheduling your meals is to decide how
many times you will eat each day. Try to schedule regular times for your meals. Eating at
roughly the same times will make following the diet
A key point to make here is that the total amount of part of your routine and help with hunger and cravings,
food consumed within a 24-hour window is far more as you will know when your next meal is coming.
important than your meal frequency or the specific
Scheduling your meals is important,
timing of your meals.
but do not worry if:
From experience, we find that three to five meals work
best. Where you fall on this range will depend on your p> Your schedule does not allow for evenly spaced
meals throughout your day.
own personal preferences and what fits with your
schedule. pb Something crops up and you have to move meals
forwards or backwards from their planned times.
_ If you are new to meal planning, we recommend starting
with four meals spaced evenly pressor your day in The most important thing is to create a meal plan that
" three to five hour intervals. meets your daily nutrition targets and that you can follow
consistently. For long-term success, your meal schedule
must fit with your lifestyle, not the other way around!

FROM EXPERIENCE, WE FIND THAT

. THREE TO FIVE MEALS WORH BEST.
WHERE YOU FALL ON THIS RANGE WILL ACTION
DEPEND ON YOUR OWN PERSONAL Select your meal frequency/times and add
' PREFERENCES AND WHAT FITS WITH them to your diary.
YOUR SCHEDULE.

BODY TRANSFORMATION MEAL PLAN DESIGN 69

BC eae ean a a
You can make adjustments to serving sizes within the
STEP 2:
PLAN YOUR PROTEIN 20-50g range. For example, you may prefer a smaller
serving in the morning if you struggle for appetite,
Meeting your daily protein target should be your main e.g. 20g, and a larger serving in the evening, e.g. 50g.
priority, but research also suggests that spreading your
Some protein sources also tend to be more convenient
intake over multiple protein feedings is best for muscle
and palatable at certain times of the day than others.
growth.
For example, most people have time to prepare eggs for
To optimise your protein intake: breakfast, but may not find the prospect of white fish
very appealing.
> Include a protein source with each of your meals.

> Aim for a 20-50g serving of protein per meal.

> Aim to get most of your daily protein intake from

animal-origin sources as they contain all the
EAAs your body needs for optimal health and
building muscle.

> Consider limiting fatty protein sources to one serving

(20-50g) per day, so you can include a greater
volume of food in your diet. ACTION
Consider limiting protein supplements to one serving Allocate your protein target and selecta —
(20-50g) per day and use whole food sources to protein source for each meal.
meet the rest of your target.

STEP 3: A good starting point is to spread your intake evenly

PLAN YOUR FATS across each meal to help add texture and flavour.

The next step is to allocate the remainder of your fat To optimise your fat intake:
target. Remember, you will already have used a portion of
> Include a balance of all three types of fats (SFAs,
this meeting your protein target.
MUFAs, PUFAs) in your diet. You can do this by using
There are no specific timing requirements for dietary fats, a varied selection of the sources listed in the fat table
therefore you can add them to your meal plan based on to meet your target.
personal preference.
> Aim to use fatty fish as your fatty protein source
two to three times per week or take a daily fish oil
supplement.
THERE ARE NO SPECIFIC TIMING
REQUIREMENTS FOR DIETARY FATS,
THEREFORE YOU CAN ADD THEM TO
ACTION |
Add fat sources to your meal plan to
YOUR MEAL PLAN BASED ON PERSONAL meet your fat target.
PREFERENCE.

70 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 -

STEP 4: > Add one to two servings (roughly 100kcal per

serving) of fruit per day to your meal plan as a
PLAN YOUR CARBOHYDRATES
snack or part of a meal.
When allocating your carbohydrate target you should
prioritise including non-starchy vegetables in your ® Once you have added non-starchy vegetables and
meal plan, followed by fruit and then starchy fruit, add starchy vegetables/grains to your meal plan
vegetables/grains. to meet your carbohydrate target.

We recommend including vegetables with every meal, > You do not need to track your fibre intake if you
but there are no specific timing requirements for fruit include a variety of vegetables, fruits and whole
or starchy vegetables/grains. grains in your meal plan.

Fruits make a great low-calorie snack option, or you can

include them as part of a meal.
REGARDING STARCHY VEGETABLES/
Regarding starchy vegetables/grains, some of our clients GRAINS, SOME OF OUR CLIENTS PREFER
prefer to save them for the evening when they have
more time to prepare and enjoy them. TO SAVE THEM FOR THE EVENING WHEN
THEY HAVE MORE TIME TO PREPARE AND
Alternatively, you can spread them evenly throughout
your day and we have provided example carbohydrate- ENJOY THEM.
based breakfast, lunch and dinner options in the
transformation recipes.

To optimise your carbohydrate intake: ACTION

> Aim to fill half your plate with non-starchy vegetables Add carbohydrate sources to your meal
at every meal. This equates to roughly 100-200g of plan to meet your carbohydrate target.
uncooked weight per meal.
(SE eae ne ae

P Limit alcohol intake to 10-15% of your daily

STEP 5: calorie target one to two times per week.
ADD DRINKS AND CONDIMENTS TO YOUR MEAL PLAN
Herbs, seasonings and spices are all great ways
_ After you have allocated your macronutrients, the next
to add flavour to your meals. Check out the
; Step is to add drinks and condiments to your meal plan.
transformation recipes for ideas on how to include
- To optimise your fluid intake: them in your meal plan.

> Aim for at least two litres of fluids per day and follow
the hydration habits outlined in the “Transformation
Foods’ section.
P Use the minimum effective caffeine dose and avoid
| it from the early afternoon (2-3pm) onwards.
Add drinks and condiments to your meal plan.
| & You do not have to include diet sodas in your
meal plan but should not feel guilty about doing so
in moderation either.

BODY TRANSFORMATION MEAL PLAN DESIGN 7\

 STEP 6: > Aim to meet your protein target within a
MAKE FINAL ADJUSTMENTS +/- 10g range.

Once you have scheduled and planned your meals, the > Aim to meet your fat and carbohydrate targets, but
final step is to make sure the calorie and macronutrient do not worry if you miss them, provided you still
totals for each meal add up to meet your daily targets. meet your protein and calorie goals.
”
You may have to adjust certain serving sizes up or down
slightly, but remember that the macronutrient ratios do
not have to be perfect.
ACTION
Double check your macronutrient/calorie
When making your final adjustments:
totals and make any final adjustments to
> Aim to meet your calorie target within a serving sizes.
+/- 50kcal range.

WORHOUT NUTRITION
There are three potential eating windows around a available to support the post-workout recovery
workout: pre, intra (during) and post-workout. process.
Here is a summary of the key points you need to |

consider when writing your meal plan: Research has now proven that resistance training
to failure causes an increased anabolic (growth)
PRE-WORKOUT
response to protein consumption that lasts for up
If training during the daytime, we recommend timing to 24-hours.
your workout to fall between two of your normal meals. |
You only need to rapidly replenish your body’s
Aim to leave at least one hour between the pre- carbohydrate stores if you are training the same
workout meal and the start of your workout to muscle groups to exhaustion twice in one day. In
avoid stomach upset. most cases, you will have at least 24 hours before
INTRA-WORKOUT
you re-train a specific muscle group.

If proper pre-workout nutrition is in place and you are This does not mean that you should completely
training for 60 minutes or less, then you do not need | disregard post-workout nutrition. There is no benefit to
to consume any additional protein, fat or carbohydrate delaying the recovery process and many of our clients
during your workout. Instead, your primary concern enjoy a well-earned protein shake after a challenging
should be remaining properly hydrated. | workout.
POST-WORKOUT if you are training first thing in the morning, or at some
other point during the day where you have not eaten
For years, it was widely believed that you must
for more than four to six hours, we recommend having
consume some form of post-workout nutrition as
| asmall (roughly 200kcal), easy-to-digest and protein-
close as possible to the end of your workout.
based pre-workout snack. For example, a protein shake
However, we now know that the need for and piece of fruit.
immediate post-workout nutrition is less critical,
because: Alternatively, if you prefer to train fasted and it does not
affect your performance, make sure to eat soon after
P It takes several hours to digest a meal, therefore the your workout finishes.
nutrients from your pre-workout meal will be

72 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

DAILY TARGETS NOTES
Protein: 180g Fat: 70g Four evenly spaced meals from 7am to 8pm.
Carbohydrate: 285g Calories: 2,490kcal
Each meal includes an animal-origin protein source
MEAL 1 | TIME:
7 AM and contains between 20-50g of protein.

UNCOOKED Andrew had to adjust his protein source serving sizes

FOOD GROUP SERVING (g) when he realised that fat sources, e.g. feta cheese,
Protein Source Sirloin Steak and carbohydrate sources, e.g. oatmeal, also contain
Fat Source Almonds protein.
Non-Starchy Veg Mixed Veg
Fruit
Starchy Veg/Grains Oatmeal
Andrew did not include a protein shake in his meal
Drinks Black Coffee and Water plan as he prefers to eat, rather than drink, his
protein.
MEAL 2 | TIME: 12 NOON
Meal 2 and 3 are the same because Andrew makes
IW] eKeXe) 49) one big chicken salad every night and splits it into
FOOD GROUP SERVING (g) two portions.
Protein Source Chicken Breast 150g
Fat Source Feta Cheese 20g Protein sources used up 10g (14%) of Andrews fat
Non-Starchy Veg Mixed Salad 150g target, leaving 60g to allocate to fat sources.
Fruit Banana
Starchy Veg/Grains Brown Rice 70g
Andrew spread his fat intake evenly across the day
Drinks Water and Green Tea
and used a variety of sources, e.g. adding feta cheese
MEAL 3 | TIME: 4PM to his salad and olive oil to his cod fillet.

Every meal includes a serving of non-starchy

UNCOOKED
FOOD GROUP SERVING (g) vegetables.
150g
Protein Source Chicken Breast
Feta Cheese 20g
Andrew included a serving of fruit with meal 3 and
Fat Source
Non-Starchy Veg Mixed Salad 150g 4, so he could have something sweet after his main
Fruit Banana 100g meal.
Starchy Veg/Grains Brown Rice 70g
Drinks Water Non-starchy vegetables and fruit used up 50g
(18%) of Andrew's carbohydrate target, leaving
MEAL4 | TIME: 8 PM
215g to allocate to starchy vegetables/grains.
UNCOOKED Andrew's carbohydrate target is relatively high, so he
FOOD GROUP SERVING (g)
spread it evenly across all four meals to avoid huge
Cod Fillet 180g
Protein Source
15ml
serving sizes.
Fat Source Olive Oil
Non-Starchy Veg Mixed Veg 150g
Fruit Blueberries 100g Andrew did not hit any of his macronutrient targets
Starchy Veg/Grains Sweet Potato 300g to the gram but was within +/- 50kcal of his calorie
Drinks Water target and +/-10g of his protein target.

DAILY TOTALS On training days, Andrew moves meal 2 and 3

Protein: 188g Fat:68g Carbs: 265g Calories: 2,481kcal forwards slightly and trains between meal 3 and 4.

BODY TRANSFORMATION MEAL PLAN DESIGN 73

 JENNY aa
DAILY TARGETS NOTES
Protein: 105g Fat: 65g Four evenly spaced meals from 7am to 7pm.
Carbohydrate: 160g Calories: 1,640kcal |
Each meal includes an animal-origin protein source
MEAL 1 | TIME: 7AM and contains between 20-50g of protein.
Protein: 20g Fat: 13g Carbs: 23g Calories: 285kcal
Jenny struggles for appetite early in the morning
UNCOOKED
FOOD GROUP im010)B) SERVING (g) and finds Greek yoghurt more palatable than meat
Protein Source 0% Fat Greek Yoghurt 150g or fish.
Fat Source Walnuts 20g
Non-Starchy Veg - - Jenny only included one fatty protein source, sirloin
Fruit Blueberries 100g steak, so that she could spread her fat target over a
Starchy Veg/Grains =
Drinks Black Coffee and Water greater volume of foods, e.g. walnuts and avocado.

MEAL 2 | TIME: 11 AM Jenny included a protein shake in her meal plan as it is

Protein: 32g Fat: 24g Carbs:52g Calories: 566kcal an easy-to-prepare meal while at work.

FOOD GROUP WN eefey.¢a0) Protein sources used up 13g (20%) of Jenny’s fat
SERVING (g)
Protein Source Turkey Breast 100g
target, leaving 52g to allocate to fat sources.
Fat Source Avocado 100g
Non-Starchy Veg Mixed Veg 150g Jenny spread her fat intake evenly across the day and
Fruit = = used a variety of sources, e.g. adding walnuts to her
Starchy Veg/Grains | Sweet Potato 200g
Drinks Water and Fruit Tea =
Greek yoghurt and avocado to meal 2.

Jenny does not like the taste of fish and prefers to

take a fish oil supplement.
; Protein: 299 Fat: 10g - Carbs: 16g Calories: 283kcal
FOOD GROUP W]NeteYe):43) Jenny included a serving of vegetables with meal 2 and
SERVING (g)
4 and included two servings of fruit in her meal plan.
Protein Source Whey Protein Shake 25g
Fat Source 85% Dark Chocolate 15g
Non-Starchy Veg - -
Non-starchy vegetables and fruit used up 39g
Fruit Banana 100g (24%) of Jenny's carbohydrate target, leaving 121 g
Starchy Veg/Grains to allocate to starchy vegetables/grains.
Drinks Water
Jenny’s carbohydrate target is lower than Andrews,
MEAL4 | TIME: 7 PM and she chose to allocate most of it to her two main
Protein: 34g Fat: 14g Carbs:52g Calories: 47 2kcal meals (meal 2 and 4).
FOOD GROUP UNCOOKED Jenny did not hit any of her macronutrient targets
Protein Source Sirloin Steak 100g to the gram but was within +/- 5Okcal of her calorie
Fat Source = =
Non-Starchy Veg Mixed Veg
target and +/-10g of her protein target.
150g
Fruit = =
Starchy Veg/Grains | Brown Rice 60g On training days, Jenny has a mid-morning snack and
Drinks Water pushes meal 2, 3 and 4 back slightly so she can train
during her lunch break.
Protein: 115g Fat:61g Carbs:143g Calories: 1,590kcal

74 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

ADAPTING THE MEAL PLAN:
DINING OUT

SO FAR, WE HAVE FOCUSED ON HOW TO CREATE A MEAL PLAN FOR DAYS WHEN YOU ARE
PREPARING ALL YOUR OWN MEALS.

However, there will be times during your transformation when you do not have complete control over what
you get to eat. For example, you may have a work lunch with colleagues or dinner out with friends.

This section will explain how you can adapt your meal plan to factor in dining out, while continuing to make
progress towards your transformation.

STEP 1: event as this will help you to stay strong in the face
PLAN AHEAD of temptation.

The biggest mistake people make when dining out is You Can Socialise Without Dining Out
not planning far enough in advance.
For many people, dining out is the default option for
To avoid this, ask yourself the following question at networking with colleagues or socialising with friends
the end of each week: and family.

“How many work or social events do | have scheduled While we certainly do not want to discourage this, you
for next week that may affect my progress?” should also consider non-food related activities like
coffee meetings, bowling or the cinema.
Identifying any events in advance will give you plenty
of time to formulate a plan and adapt the rest of your Tell People About Your Transformation
week if necessary. Some people reading this will be in the fortunate
position where their friend, partner or relative
When reviewing your upcoming week, you should
prepares a large proportion of their food for them.
consider:
If this is the case, you need to have a conversation with
Sometimes Eating at Home Works Best
them before starting your transformation so they can
Although food will be available at certain events, prepare meals that fit with your goals.
there may not be an expectation for you to eat.
For example, many of our clients regularly attend Even if you prepare your own meals, we recommend
evening drinks parties where there is typically a buffet updating people that you regularly socialise and
or canapes on offer. interact with on your transformation plans so they
can support you along the way.
In such cases, we recommend eating at home before
the event. Make sure to time your meal close to the

BODY TRANSFORMATION MEAL PLAN DESIGN 75

 STEP 2: A top tip here is to find go-to options for different
CHOOSE THE RESTAURANT AND GET THE MENU dining out occasions that fit with your meal plan.

Once you have identified how many times you will be Do alittle research and identify a go-to medium-priced
dining out during the upcoming week, the next step is restaurant for casual meals with friends, a higher-
+

to review where you will be eating. priced restaurant for special occasions and a fast-food
chain, café or supermarket for convenience.
If possible, try to take the lead and suggest a venue
that you know offers healthy options. Even if you cannot influence the choice of restaurant,
you should still make an effort to get a copy of the
This should be relatively straightforward to research as menu in advance. This is important as it gives you
most restaurants share sample menus on their website time to properly review the menu and make a decision
or will be happy to send a copy if you get in touch. without any peer pressure from fellow diners.

| THIS SHOULD BE RELATIVELY

STRAIGHTFORWARD TO RESEARCH
AS MOST RESTAURANTS SHARE SAMPLE
MENUS ON THEIR WEBSITE OR WILL
BE HAPPY TO SEND A COPY IF YOU GET
IN TOUCH.

STEP 3: An unavoidable truth of dining out is that any meal you

SELECT YOUR MEAL order will almost always contain more calories than the
same meal prepared at home.
So, what do you do once you have the menu?
You may care about controlling your calories, but the
Identify the Protein Sources chef's priority is making food taste good, which often
The number one rule to follow when dining out during means using plenty of calorie-dense, flavour-adding
a transformation is to make sure that protein is the ingredients like oil, butter and cream.
main component of the meal.
We call these ‘hidden calories’, and while they are
For example, a steak dinner is a protein-rich meal, difficult to spot, they can have a big impact on the
whereas protein is just a topping on a pizza. calorie total of a meal.

When deciding between protein sources, we Selecting a lean protein source helps to control the total
recommend choosing the leanest option. For example, calorie count, as any hidden calories are added on top
go for a fillet steak, rather than a sirloin or rib-eye. of a lean protein source, rather than a higher-calorie
fatty protein source.

76 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

Skip Dessert and Go with Starter/ examples include asking to replace fries with salad and
Main or Main Only for dressings and sauces to be served on the side.
Almost all restaurants have the option to choose a
Another modification you can make is to order a side of
starter, main course and dessert.
| vegetables to bulk out your meal. However, vegetables
Depending on how many calories you have allocated are not automatically low-calorie options when dining
for the meal, we recommend ordering either a main out, especially if fried or served in butter or creamy
course only, or a starter and a main. | sauces.

Restaurant dessert options are almost always calorie _ The menu description will not always mention this, so
.bombs. In contrast, most starters typically come in check with the server and ask for them to be steamed
small serving sizes and there is normally a protein- or served ‘dry’. Alternatively, the safest bet is to order
based option available. a salad with the dressing on the side, as this involves no
cooking.
In fact, if a starter looks like a good option, you could
order it as your main and fill out the meal with side | The final modification is to remember that you do
dishes. not have to clear your plate. Some restaurants are
very generous with serving sizes (especially with
And what should you do if everybody else orders a | carbohydrate sources like rice and potatoes), or only
dessert? Have a coffee (decaffeinated if eating late) or _ offer large serving sizes, such as massive steaks.
tea, and enjoy the conversation!
In such cases, do not be afraid to only eat a normal
Modify the Menu | sized portion and either leave the rest, share with a
If you see an option that is close to being a good | fellow diner or ask to take the leftovers home.
choice, ask the server if they can modify it. Common

THE NUMBER ONE RULE TO

FOLLOW WHEN DINING OUT
DURING A TRANSFORMATION
IS TO MAKE SURE THAT
PROTEIN IS THE MAIN
COMPONENT OF THE MEAL.

FOR EXAMPLE, A STEAH

DINNER IS A PROTEIN-RICH
MEAL, WHEREAS PROTEIN IS
JUST A TOPPING ON A PIZZA.

BODY TRANSFORMATION MEAL PLAN DESIGN 77

 STEP 4: typically list the serving sizes for protein sources on
ADAPT YOUR MEAL PLAN the menu.

On days when you are not dining out, the meal planning You then need to adjust your estimate to account for
process starts by scheduling your meals and selecting any hidden calories. From experience, the easiest way
your protein sources. to do this is to add 25% to your calorie estimate for the
meal. For example, 400kcal becomes 500kcal, 500kcal
On days when you are dining out, you should start by becomes 625kcal, and so on.
selecting your order (step 3), and then estimating how
much of your daily food intake this takes up. You can The next step is to plan the rest of your day by
then plan how to spread the remainder of your calories following the steps outlined below:
over the rest of your day. 1. Subtract your calorie guestimate from your daily
calorie target to calculate your revised calorie target.
The first place to check when estimating the calorie
content of a meal is online, as a lot of restaurants now 2. Subtract your protein guestimate from your
list nutritional information on their website. daily protein target to calculate your revised
protein target.
If the information is not available, try looking for a similar
meal on the menu of a restaurant that does share this | 3. Follow the meal planning steps for non-dining out
information. days to plan the rest of your day.
Failing this, you will have to ‘quesstimate’ the calorie Note: you can assume that the +25% adjustment came
content of the meal, by researching the individual purely from fat and adjust your fat target accordingly, or
ingredients. just focus on hitting your protein and calorie target for
the day.
This is much easier to do when you choose simple
menu options, like steak and vegetables, compared to If the meal is bigger than expected, simply adapt your
complex, multi-ingredient meals like a curry or lasagne. serving sizes later in the day and you will know for next
Your estimate will also be more accurate, as restaurants time.

CE
a EET

STEP 5:
ENJOY THE MEAL FEELING INCLUDED AND SPENDING TIME
The final step in adapting your meal plan for dining out is WITH YOUR FRIENDS AND FAMILY IS
to remember to enjoy the meal! INCREDIBLY IMPORTANT WHEN DIETING
Feeling included and spending time with your friends and AND AVOIDING SOCIAL OCCASIONS FOR
family is incredibly important when dieting and avoiding FEAR OF FALLING OFF THE WAGON IS AN
social occasions for fear of falling off the wagon is an
unnecessary worry. UNNECESSARY WORRY.
Ultimately, your rate of progress will determine if your
approach to dining out is effective or if you need to
make a change.

78 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 ADAPTING THE MEAL PLAN:
REFEEDS

THE NEXT MODIFICATION YOU CAN MAKE TO YOUR MEAL PLAN IS TO INCLUDE A REFEED.

This section will outline exactly what a refeed is, the benefits and how to include them in your meal plan.

What is a Refeed? restriction to develop. However, including them at regular

intervals may help slow down the rate at which they
A refeed is a planned period of increased calorie intake occur.
while dieting that can last anywhere from a few hours
up to a few days. The focus of this section will be on Refeeds and Performance
single-day (24-hour) refeeds. Your body has a limited capacity for storing glycogen
Why Refeed? which is your muscle’s primary fuel source during high-
intensity exercise.
Refeeds and Metabolic Adaptation Resistance training and caloric restriction both deplete
The general idea behind a refeed is that it is not always your body's glycogen stores, which can negatively impact
good for your body to be in a calorie deficit and it can your workout performance over time.
benefit from a break. Including a refeed the day before a tough workout will
Whenever you restrict your calorie intake for an extended replenish your glycogen stores and provide the energy
period and lose a significant amount of body fat, you will you need to power through.
most likely experience the effects of several adaptations
made by your body to try and prevent further fat loss and Refeeds and Psychological Breaks
conserve energy. Arguably the most important benefit of a refeed
Remember, your body cannot tell the difference between is that it provides a mental break from dieting,
a voluntary diet and genuine food scarcity. specifically:

These adaptations (collectively known as ‘metabolic b> Scheduling refeeds in advance can break up long
adaptation’) can be both psychological and periods of dieting into more manageable blocks and
physiological and include: give you something to look forward to.
J é
_ ® Reduced energy expenditure from NEAT > Refeeds can add variety to your diet and allow you to
(you move around less). include foods that you may have temporarily
restricted, but sorely miss!
> Changes in hormone levels that promote increased
> No diet will ever be completely distraction-free, and
hunger, decreased metabolic rate and increased risk
you can time refeeds to coincide with events like
of LBM loss.
birthday meals and nights out with friends.
> Increased cravings and food-focused behaviour.
In summary, single-day refeeds cannot magically increase
In theory, a refeed signals to your body that energy is your rate of fat loss or completely counteract metabolic
now available, there is no need to worry, and that fat loss adaptations that occur when dieting for extended periods.
can continue uninterrupted.
However, they do provide a short-term boost in workout
- It is unlikely that a single-day refeed can completely performance as well as several psychological benefits that
reverse adaptations that take several weeks of caloric make them worthy of consideration.

BODY TRANSFORMATION MEAL PLAN DESIGN 79

 Refeed Frequency Refeed Recommendations
— Do You Really Need a Refeed?
The only real way to know how you respond to a
A key point to make about all the adaptations to refeed is to test it out. To do this, we recommend:
dieting discussed so far is that the extent to which
they occur depends on several factors, including: * » Start by establishing basic healthy eating habits and
do not include a refeed for the first three weeks of
1. How long you have been dieting. your transformation.

2. Your starting body fat percentage. > Schedule your first refeed for a day of your choice
in week 4.
3. The size of calorie deficit.
> If you enjoy the refeed and find that it helps restore
If you are just starting your diet, have relatively high
some physical and mental energy, continue to
body fat levels (no sign of visible abs yet) and are schedule one refeed day every 7-14 days.
taking a sensible approach, then you do not really
need a refeed. > If you find that It disrupts your routine and makes it
difficult to get back on track, you do not need to
Including refeeds becomes more important when you
include a refeed.
have been dieting for several weeks, have lost a lot of
body fat and are struggling with the effects of what Most clients tend to enjoy refeeds, and at the very least
experienced dieters call ‘diet fatigue’. you should view it as a nutritional insurance policy to
help navigate cravings, social events or times when you
It is also important to consider that not everybody
have limited food choices.
responds favourably to refeeds.

If you are starting a training and nutrition program after How to Refeed
years of poor eating habits, then taking breaks early
in the process can disrupt the creation of new healthy When to Refeed
eating habits.
There is no specific day you must perform a refeed on
And although this should not be an issue if you follow and it can change each time.
the advice outlined in this guide, some dieters become
Here are some starting suggestions:
overly fixated on the refeed day, which increases the
chances of them overeating. > Schedule the refeed for the day before your
toughest workout of the week.

IF YOU ARE STARTING A TRAINING AND > If performing a refeed to help navigate a social
situation, then time it to coincide.
NUTRITION PROGRAM AFTER YEARS OF
POOR EATING HABITS, THEN TAHING > Some clients prefer to schedule refeeds for a day
they are not working so they have more time to
BREAKS EARLY IN THE PROCESS CAN
prepare and enjoy the extra calories.
DISRUPT THE CREATION OF NEW
HEALTHY EATING HABITS.

80 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 ~ Refeed Size | What to Eat

P The aim is to increase your calories to a point > We recommend aiming for your normal protein target
where you are no longer in a calorie deficit. (but you can eat more), and the remaining calories
can come from any food or non-alcoholic drink of
> Tokeep things simple, we recommend setting the your choice.
refeed calorie target as the maintenance calorie
value you estimated earlier. » Acommon mistake people make is trying to fit as
much ‘junk food’ into the refeed day as possible.
P Havinga target to aim for is essential, rather The problems here are that they often end up
than adopting a ‘cheat day’ mentality and eating exceeding the refeed target and struggle to return to
whatever takes your fancy. Increasing your calories their ‘normal diet’ the following day.
to maintenance is like pressing the pause button on
fat loss, whereas a cheat day can easily erase several | B® For the best results, we recommend including some
days of dieting! treats, but mainly eating more of the same foods
that you have built the rest of your meal plan around.

| HOW TO CALCULATE YOUR REFEED TARGETS

SIer 1: | STEP 2:
SET REFEED CALORIE TARGET | SET MACRONUTRIENT TARGETS
Set the refeed calorie target as the maintenance | Aim for your normal protein target (but you can eat
calorie value you estimated earlier. more), and the remaining calories can come from a
| macronutrient distribution of your choice.

A COMMON MISTAKE PEOPLE MAHE IS

TRYING TO FIT AS MUCH ‘JUNK FOOD’
INTO THE REFEED DAY AS POSSIBLE.
|Tae
es
THE PROBLEMS HERE ARE THAT
THEY OFTEN END UP EXCEEDING THE
REFEED TARGET AND STRUGGLE TO
RETURN TO THEIR ‘NORMAL DIET’
THE FOLLOWING DAY.

BODY TRANSFORMATION MEAL PLAN DESIGN 81

 ADAPTING THE MEAL PLAN:
CALORIE SHIFTING

THE FINAL MODIFICATION YOU CAN MAKE TO YOUR-MEAL PLAN IS TO SHIFT CALORIES BETWEEN DAYS
WHILE MAINTAINING YOUR TARGET WEEKLY CALORIE AVERAGE.

This section will explain how you can make small adjustments to your daily calorie target to stay on track during
your transformation.

FROM EXPERIENCE, ATTEMPTING

TO RESTRICT YOUR CALORIES
TOO MUCH ON ANY GIVEN DAY
CAN INCREASE THE CHANCES
OF NON-COMPLIANCE AND
NEGATIVELY AFFECT YOUR
TRAINING PERFORMANCE AND
RELATIONSHIP WITH FOOD.

Although it is important to aim for your daily nutrition As aresult, we recommend:

targets, it is your average intake over a longer period
that will determine your progress.
> Do not reduce a single day’s calorie allotment by
This explains why you can include a higher calorie more than 10%.
refeed day in your program and still make progress. It
is also why one ‘bad day’ cannot undo several weeks of > Move calories from a maximum of three days
consistent dieting. per week.
We typically prefer to aim for the same nutrition targets
each day, as this simplifies meal planning and helps > Move calories from rest days, rather than
make it part of your routine. training days, if possible.
However, there can be times where shifting calories You can also use the above approach to correct for
between days (while maintaining your target weekly Overeating on certain days. However, we recommend
average) can help you to stay on track, for example, only doing this to balance out minor deviations of a
having extra calories to navigate social situations.
couple of hundred calories.
From experience, attempting to restrict your calories
too much on any given day can increase the chances In all other situations, chalk it up as a refeed, and
of non-compliance and negatively affect your training refocus on meeting your normal targets.
performance and relationship with food.

82 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 2400 NORMAL WEEK
9300 CALORIE TARGET: 2,000kcal
CALORIE AVERAGE: 2,000kcal In this example, the client meets their
2200 2,000kcal target every day and does
2100 not shift calories between days.
2000
1900 Calorie shifting is a useful tactic,
1800 but if you plan, you should be able
1700 to account for a lot of events like
1600 meals out within your normal target.

1500
1400 From week 4 onwards, you can also
use refeed days (every 7-14 days) to
1300 help navigate work and social events.
1200
1100
1000
MON TUE WED THU FRI SAT — SUN

CALORIE SHIFTING WEEK

CALORIE TARGET: 2,000kcal
CALORIE AVERAGE: 2,000kcal In this example, the client shifts calories
between days but still averages
2400 2,000kcal per day. As a result, they will
9300 achieve the same results as if they had
2900 consumed 2,000kcal every day.

2 : (+ 10%) : : The client trains on Monday,

-200 -200 -200 Wednesday and Friday and has
| 1900 (-10%) (10%) —(-10%} managed to avoid reducing calories
i 1800 heme — on all but one of these days. Limiting
- 1700 S oO the reduction to 10% should stop
1600 = = this having a negative impact on their
= = performance.
1500
1400 = = ; Pes
1300 =} = A common mistake to avoid is using
1200 = @ the calorie shifting technique to free up
extra calories for ‘junk food’ and alcohol.
1100 < For best results, we recommend
1000 sticking to our guidelines for dining out.
MON TUE WED THU FRI SAT SUN

BODY TRANSFORMATION MEAL PLAN DESIGN 83

 WEEKLY MEAL PLANNING

NOW THAT YOU KNOW HOW TO CREATE AND ADAPT A DAILY MEAL PLAN, THE FINAL THING WE
NEED TO COVER IS HOW TO PLANA FULL WEEK. «

We have broken down the weekly meal planning process into three key steps and will guide you through each one
in detail.

For the best results, you should schedule a regular time each weekend to complete your weekly meal plan.

To follow along step-by-step, you will need to create a similar template to the one on page (p.86),
or download one from our website, www.upfitness.com.

STEP 1: STEP 2:
PLAN YOUR WEEK SCHEDULE YOUR MEALS
As discussed previously, at the end of each week The next step is to schedule your meals for the week.
ask yourself the following question:
Three key points to make here are:
“How many work or social events do | have scheduled
for next week that may affect my progress?” b> You do not have to plan your exact macronutrient
and calorie intakes for each day a full week in
If you are dining out, do you have any influence over advance. But, you should have a rough idea of the
where you are dining? If you do, great, but if not, you meals you will be eating.
still need to get a copy of the menu.
You do not have to prepare all your meals for the
In addition to dining out, the weekly scan should also
full week in advance. Whether you decide to batch
identify any other events, e.g. travel or late nights at
cook, prepare food each day or use a combination
work, that may disrupt your routine and need to be
of both methods is up to you — just make sure you
accounted for in your planning.
have a plan!

In the example weekly meal plan, we have kept meal

frequency and timings consistent across the week.
However, you may have to adapt this on days where
you dine out, depending on the size and scheduled
time of the meal out.

A top tip to simplify the meal planning process is to

create one or two regular meals for each meal time.
For example, making it part of your routine to have
eggs for breakfast and a chicken salad for lunch.

84 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

This may sound boring, but you can make slight
modifications to the meal each day or switch it up A TOP TIP TO SIMPLIFY THE MEAL
entirely every few weeks.
PLANNING PROCESS IS TO CREATE ONE
Finally, do not worry if you decide to change your plan OR TWO REGULAR MEALS FOR EACH
during the week, just cross out what you did not have
and make a note of what you had instead.
MEAL TIME. FOR EXAMPLE, MAHING IT
PART OF YOUR ROUTINE TO HAVE EGGS
FOR BREAKFAST AND A CHICHEN SALAD
FOR LUNCH.
“

STEP 3: p> Leave at least one hour between the pre-workout

SCHEDULE YOUR TRAINING meal and the start of your workout to avoid
stomach upset.
Schedule your resistance training and cardio workouts
for the upcoming week as outlined in ‘Transformation > If training first thing in the morning, or at some other
Training’. point during the day where you have not eaten for
more than four to six hours, have a pre-workout
Here is a summary of the points we covered earlier snack or schedule a meal for straight after your
on workout nutrition: workout.

P |f training during the daytime, time your workout

to fall between two of your normal meals.

AND, DO NOT FORGET...

In addition to scheduling your meals and training,
you also need to:
P Find time for walks to hit your daily step target.

PB Update MFP (do this after each meal rather

than waiting).

P Message your diet partner with a summary

of your day.

Keep hold of your completed weekly meal plan

sheets as you will be able to spot patterns and
trends emerge over time that will help you to
learn from the experience.

BODY TRANSFORMATION MEAL PLAN DESIGN 85

 START WEEKLY MEAL PLANNING HERE
REFEED DAY

FORMAL
CARDIO

WORK
MEAL
OUT

LS ES 0 0 oo oo
RESISTANCE RESISTANCE RESISTANCE RESISTANCE
TRAINING TRAINING TRAINING TRAINING

SOCIAL
MEAL OUT

DIET DIET DIET DIET DIET DIET DIET

PARTNER PARTNER PARTNER a PARTNER PARTNER PARTNER
CHECK IN CHECK IN CHECK IN CHECK IN CHECK IN CHECK IN CHECK IN

86 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 PROGRESS ASSESSMENT
THE AIM OF THIS SECTION IS TO SHOW YOU HOW Ie COMPLETE THE ULTIMATE PERFORMANCE
BODY COMPOSITION ASSESSMENT.

The Importance of a Precision Mindset

There are four parts
to the assessment: When completing the assessment, you must adopt a precision mindset to avoid
measurement errors affecting the reliability of your results.

L_] Bodyweight. The table below details some of the most common sources of measurement error in
body composition assessment.

[_] Circumference MEASUREMENT ERROR EXAMPLE

measurements.
Inconsistent measurement Measuring your navel circumference at a different level
technique each time.
L_] Progress
Faulty measurement Cloth and fibreglass tape measures can become stretched
pictures. instruments over time.

Equipment limitations Bodyweight scales only show how much you have lost or
L] Body fat gained, not what you have lost or gained, e.g. fat, muscle,
percentage water or food weight.
estimate.
Measurements difficulties Attempting to take circumference measurements by yourself.
Changes in environment and Weighing yourself in the morning and evening or taking
We will also explain time of measurement pictures before and after workouts.
how to track adherence
Changes in physiology Bodyweight fluctuations throughout a women’s menstrual
icoRyelelmae-lialinrene]ae
cycle due to water retention (and not body fat gain or loss).
meal plan.

Once you have read The biggest risks of measurement errors which makes your diet unnecessarily
this guide, make sure are that they can lead you to think that: challenging!
to read the ‘How to P You are making progress when you are So, how can you avoid measurement
Make Changes’ section not (also known as a ‘false positive’). errors?
to learn how to
interpret and respond P You are not making progress when you By taking the following actions, which
are (also known as a ‘false negative’). we will guide you through in this section:
to your results.
False positive results can cause you to lose > Use standardised measurement
valuable time as you do not realise that you techniques and procedures.
may need to make changes to start seeing
real progress. P Use high-quality equipment.
False negatives can be equally frustrating, > Use more than one assessment
as they make it appear like your hard work method.
is having no impact. They can also prompt v Take repeat measurements.
you to make a change when you do not
need to, like reducing your calorie intake, > Carefully interpret your results.

88 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

BODYWEIGHT
How to Measure

(J Digital bodyweight scales. > Weigh yourself wearing minimal or no clothing,

after using the bathroom and before eating or
LJ Position the scales on a flat, hard drinking anything.
surface, e.g. bathroom tiles, rather
than an uneven, soft surface, e.g. carpet. Pm At the end of each week, calculate your weekly
average bodyweight. To do this, add up the readings
and divide by the total number of days measured.

|» Calculate the percentage change between your latest

Pm You needa single morning bodyweight
weekly average bodyweight and the previous week's
reading to create your starting meal plan.
average. You will be able to do this from the end of
» During your transformation, aim for seven week 2, e.g. week 1 vs week 2, week 2 vs week 3,
readings per week and a minimum of three. and so on.

> Weigh yourself first thing in the morning. Werecommend searching online for a ‘percentage
Make a note of the time and aim to keep this change calculator’ to do the maths for you. Enter your
consistent (where possible). old average as the first value, and your new one as the
second value.

TRAINER TIPS:
If you do not have access to your regular scales, EXAMPLE BODYWEIGHT READINGS
e.g. when travelling, and it is only for a few
days, you can either use a different set of Day vaca 1 Week 2 Week 3 Week 4
scales, e.g. hotel room or wait until you return odyweight Bodyweight Bodyweight Bodyweight
home to start weighing yourself again. 79.5kg 79.2kg 78.5kg
Day 1 80kg
You will almost always weigh more in 79.4kg 78.9kg 78.4kg
Day 2 | 80.5kg
the evening than you do in the morning due
to added weight from food and drink. This is Day 3 | 80.3kg 79.6kg n 79kg 78.6kg
why we recommend weighing yourself upon
Day 4 | 80kg 79.4kg 79.1kg 78.3kg
waking for the most consistent readings.
Day5 | 79.9kg 79.2kg | 79kg 78.1kg
Recording the time of measurement can help
explain daily fluctuations in your bodyweight. 79.1kg | 78.5kg | 78.2kg
Day6 | 79.7kg
For example, you would most likely be heavier
if you weighed yourself at 5 am versus 10 am Day7 | 79.8kg 79.1kg 78.4kg 78.1kg
due to having more undigested food in your
stomach (the timing of your last meal can also Average
cause bodyweight fluctuations).
% change

BODY TRANSFORMATION MEAL PLAN DESIGN 89

 Bodyweight Fluctuations and To help make sense of scale weight fluctuations, we
What They Mean can use the same ‘3,500 calorie rule’ that you used
to create your meal plan. Recall that a single pound
Bodyweight changes provide valuable feedback, of body fat (0.45kg) contains roughly 3,500kcal.
but you need to interpret them carefully. Based on this:
When the scale moves up or down it only tells you > Tostore one pound of body fat, you need
how much you have lost or gained, not what you have -
to consume at least 3,500kcal more than your
lost or gained. maintenance calorie intake.
Your bodyweight can fluctuate daily by 1-3% without ® To lose one pound of body fat, you need to
any change in your current amount of body fat or consume at least 3,500kcal less than your
muscle mass. Daily fluctuations are mainly due to maintenance calorie intake.
changes in your body's water balance (‘water weight’)
and the amount of food retained in your system at Weight loss is not a linear process and several weird
any given time. things will happen to your bodyweight over the course
of your transformation.
The table below details the long list of factors
The images below show how our example client Jenny's
that can cause your bodyweight to fluctuate.
bodyweight can fluctuate and how she can use the
3,500kcal test to keep calm when stepping on the scale!
WATER BALANCE FOOD WEIGHT
Sweat Bowel movements
Carbohydrate intake Time of last meal
Sodium intake Time of weigh-in
Water intake Refeeds
(more food in your system)
Refeeds
—

[ Menstrual cycle
Stress levels i]
| Medication |
Illness MONDAY: 75KG TUESDAY: 76KG

What Did Not Happen

YOUR BODYWEIGHT CAN FLUCTUATE
Jenny’s estimated maintenance calorie intake is
DAILY BY 1-3% WITHOUT ANY CHANGE IN 2,255kcal. For her to gain a kilogram of body fat
YOUR CURRENT AMOUNT OF BODY FAT OR overnight, she would have had to have consumed
MUSCLE MASS. DAILY FLUCTUATIONS ARE 9,955kcal on Monday. Clearly, this did not happen.
MAINLY DUE TO CHANGES IN YOUR BODY'S What Might Have Happened
WATER BALANCE ("WATER WEIGHT’) AND Jenny might have eaten late on Monday night, weighed-
THE AMOUNT OF FOOD RETAINED IN YOUR in earlier than normal on Tuesday morning or had a refeed
SYSTEM AT ANY GIVEN TIME. on Monday where she ate a lot of carbohydrate and
sodium-rich foods, which almost always cause a spike in
bodyweight when eaten in large quantities.

90 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

WEIGHT LOSS IS NOT A LINEAR PROCESS
AND SEVERAL WEIRD THINGS WILL
HAPPEN TO YOUR BODYWEIGHT OVER
THE COURSE OF YOUR TRANSFORMATION.

WEEK 4: -0.7% WEEK 5: -0.8%

ON TARGET ON TARGET

MONDAY: 75KG TUESDAY: 74KG

What Did Not Happen WEEK 6: -0.6% WEEK 7: +0.2%

ON TARGET BELOW TARGET
Like how gaining a kilogram of body fat overnight is
not possible, Jenny cannot expect to suddenly lose a
kilogram overnight.
What Did Not Happen
To do this, she would have had to have eaten nothing In the above example, the percentage change in Jenny's
all day on Monday and burned an extra 5,445kcal bodyweight between weeks was on target (-0.5-1%
more than she normally does. Again, this clearly did per week) in week 4, 5 and 6, but was below target
not happen. (less than -0.5%) in week 7.
What Might Have Happened The body’s adaptive response to fat loss occurs over
a period of months, not days. So, Jenny’s body has
Jenny might have survived a stressful period at work,
not gone into ‘starvation mode’ and the meal plan and
finished a course of medication or entered the stage of
training program that worked in weeks 4-6 should still
her menstrual cycle where her bodyweight is lowest.
be effective in week 5.
What Might Have Happened
LIKE HOW GAINING A HILOGRAM OF BODY Jenny’s progress may have stalled in week 7 due to
random bodyweight fluctuations outside of her control.
FAT OVERNIGHT IS NOT POSSIBLE, JENNY Alternatively, she may have deviated from her meal
CANNOT EXPECT TC SUDDENLY LOSE A plan and not stuck to her nutrition targets as rigorously
KILOGRAM OVERNIGHT. as normal.

BODY TRANSFORMATION MEAL PLAN DESIGN 9]

 Female Bodyweight Fluctuations There are several smartphone applications you can use,
or you can keep a manual record, recording the first day
A woman's bodyweight can fluctuate very of your period as ‘1’ and so on.
little or by as much as several pounds over
the course of her menstrual cycle — typically
peaking before menstruation. A WOMAN'S BODYWEIGHT CAN FLUCTUATE
A comprehensive overview of the menstrual cycle
VERY LITTLE OR BY AS MUCH AS SEVERAL
is beyond the scope of this book. However, we do POUNDS OVER THE COURSE OF HER
recommend tracking your cycle and consulting a MENSTRUAL CYCLE — TYPICALLY PEAKING
medical professional if you have any concerns. BEFORE MENSTRUATION.

RECOMMENDATIONS

- Follow the best practice outlined above when yesterday?”,If the answer is no, then you are simply
measuring your bodyweight. Try to view your retaining water or have more food in your system
daily weigh-in as data collection and focus on than normal.
the weekly average.
- The best ways to manage water retention are to
Use the 3,500kcal test to troubleshoot bodyweight stay hydrated, eat plenty of vegetables, exercise
fluctuations. If your bodyweight shoots up and be consistent with your diet.
overnight, ask yourself, ‘did | massively overeat

92 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

CIRCUMFERENCE MEASUREMENTS

ae .
libratedincentimetres with L] We have highlighted the sites you need to
ings. Use the same tape measure on the diagram overleaf, which differ
slightly for men and women.

MEN: Measure height, neck and navel at the

baseline body composition assessment. After
this, continue to measure your navel once per week.
men wear shorts and no top,
wear shorts and sports bra.
ty
WOMEN: Measure height, neck, natural waist,
navel and hips at the baseline body composition
assessment. After this, continue to measure your
navel and hips once per week.

[_] Record first thing in the morning, after using

the bathroom and before eating or drinking
anything (where possible).

[_] If measuring later in the day, make a note of

the time and number of meals eaten. Aim
for a consistent time and always measure
before training.

Do not take measurements after training or

MAKE SURE YOUR TAPE MEASURE IS IN GOOD using a sauna/shower, as exercise, heat and
warm water can affect your results.
CONDITION. CLOTH AND FIBREGLASS TAPE
MEASURES CAN STRETCH AND BECOME
TWISTED OVER TIME MAKING IT HARD TRAINER TIPS:
TO TAKE AN ACCURATE MEASUREMENT. The two sites we are most interested in for
ongoing progress assessment are the navel
and hips.
Men typically hold most of their body fat on
their upper body, specifically around their
“stomach. In contrast, women tend to carry
more body fat on their lower body, specifically
on their hips and thighs.

BODY TRANSFORMATION MEAL PLAN DESIGN 93

 How to Measure CIRCUMFERENCE MEASUREMENTS
dee e renee teeeeeeceeeensenanesesse see seneresenseneeseeeee senses esses eeeess esse sess se essee

The following instructions are for you to follow when Measureme nt Measurement Measurement Average
Site 1 2 3
having your measurements taken:

> Stand upright with your feet shoulder-width apart Height |180cm _ |Not needed |Not needed -
and arms hanging by your sides.
Neck 45cm 44.5cm ik needed| 44.8cm
> Once the tape measure is in position, breathe
normally. Natural 86cm 86.5cm_ |Notneeded| 86.3cm
Waist
The following instructions are for your assistant to
follow: Navel 89cm 88.7cm

> When positioning the tape measure, try to minimise Hips 92cm Not needed| 92.2cm
any gaps between the tape and body surface. But,
do not hold the tape measure too tight as skin
compression produces artificially low readings.
TRAINER TIPS:
Continuous contact is not always possible on some
measurement sites, e.g. across the lower back when You should read the measurements at eye
measuring the navel. level to avoid parallax errors. A parallax error
occurs when you read a different value on a
If measuring over clothing, e.g. shorts, apply enough measuring device depending on your viewing
tension to minimise the effect of the clothing. angle. For example, looking down at your
protein shaker and trying to fill it up to 500ml
Make sure the tape measure is level and not twisted.
versus holding it at eye level.
When reading the tape measure, your eyes should be Make sure the tape measure is level and
at the same level as the tape. not twisted when taking the measurements.
From experience, all sites need at least some
Hold the tape measure in place for a few full breaths
adjustment.
and then read the measurement at the end of a
normal exhalation.

Record measurements to the nearest 0.1cm,

e.g. 85.6cm.

Perform two measurements at each site and

calculate the average. To do this, add the
measurements together and divide by the total
number of readings.

If the two measurements differ by more than

0.5cm, take an extra measurement and calculate
the average of the two closest readings.

94 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

MEN: Measure height, neck and navel at the
baseline body composition assessment. After this,
continue to measure your navel once per week.
WOMEN: Measure height, neck, natural waist,
navel and hips at the baseline body composition
assessment. After this, continue to measure your
navel and hips once per week.
 PROGRESS PICTURES

What You Need . Use the same location. Ideally, a clear, white or
dark background that is free from any distractions
1. Smartphone or camera. and clutter.
2. Smartphone or camera tripod to help ensure . Use the same lighting every time. Too bright and
consistent height and angle (optional, but relatively it washes all the detail out. Too dark and you will
inexpensive and greatly improves the quality of cast shadows that can mask progress.
pictures).
. Floor markings (optional).
3. Friend or family member to take the pictures.
Alternatively, you can use the self-timer function . Wear the same clothing every time. We recommend
on your camera (selfies taken in the mirror holding men wear shorts and no top, and women wear shorts
a camera will not do!). and sports bra.

TRAINER TIPS:
Adjust your shorts to around waist height or If you do not have an appropriate space to take
just below so that they are not holding in body your pictures at home, most commercial gyms
fat. Remember, the pictures are for you to have studios with blank walls that you can use.
document your progress, not to share with
the world!

96 U.P ENCYCLOPAEDIA OF PERSONAL TRAINING

 TRAINER TIPS:
_] Take your first set of pictures at the baseline Taking pictures after a workout can be incredibly
body composition assessment. After this, motivating, especially towards the end of your
retake them every four weeks. transformation. But always take your progress
assessment pictures pre-workout.
L_] Take pictures first thing in the morning, after
using the bathroom and before eating or From experience, four weeks is the average amount
drinking anything (where possible). of time you need to wait to see significant changes
in progress pictures. :
L_] If taking pictures later in the day, make a note
You can take progress pictures more frequently,
of the time and number of meals eaten. Aim
e.g. every two weeks, which gives you an
for‘a consistent time and always take them
opportunity to practice and an extra source of
before training.
accountability. But, do not be too disheartened if
you cannot see transformational changes each time.

How to Measure | The following instructions are for you or your

| assistant to follow when setting up to take the
The following instructions are for you to follow | pictures:
when having your pictures taken:
> Set the camera height between chin and eye level.
> Stand roughly one foot in front of the wall.
| Position the camera far enough away to include your
P Stand upright with your feet shoulder-width apart full body in the picture. You can always zoom in later,
and arms hanging by your side. Look straight ahead but you cannot zoom out!
and do not forget to smile!
P Keep the phone vertical and not tilted up or down
Pm See the pictures below for examples of the four to avoid distorting the pictures.
different poses.
|
P Take several pictures for each pose, review them
|
to see if they are in focus and retake if needed.

BODY TRANSFORMATION MEAL PLAN DESIGN YL

 TRAINER TIPS:
Do not try to exaggerate your starting pictures Measure the distance between your position
by slouching or forcing your stomach out. and the camera. Make a note of this and all
A simple way to standardise your posture is other set-up details so that you can reproduce
to tense your abs every time. them each time.

How to Compare Your Progress Pictures

After each progress picture update, you need to | ® Take your time to make sure the pictures are the
compare the latest pictures to your previous ones | same size and line up. Position the pictures so that
to assess your progress. your shoulders are level and zoom in and out until
your head is the same size in each picture.
To do this, you will need to download a photo collage
application to your smartphone or computer. Search > Keep the pictures organised by date in a folder on
your mobile’s app store or online for ‘free photo collage your laptop or smartphone.
maker’, |

P Record in your progress tracker if you can see a

Like MFP, we cannot give detailed instructions on visible change between the pictures.
how to use a specific application. But, here are some
guidelines to follow when creating collages:

> If you keep the camera height and angle consistent

each time, then the pictures should fit together
without needing much adjustment.

ULTIMATE
PERFORMANCE CONSISTENCY IS KEY

1 The head should

be the same size.
2 Shoulders should
be level.

BEFORE AFTER

98 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 BODY FAT PERCENTAGE

What is Body Fat Percentage? Each day your body burns roughly 1 2kcal per pound
maintaining its current amount of LBM. In contrast,
Your body fat percentage is the weight of all the fat on although your fat cells are more than just passive
your body (fat mass) divided by your total bodyweight. storage sites for fat and perform several essential
For example, if you weigh 80kg and have 10kg of body functions, like hormone production, they have a
fat, your body fat percentage is 12.5%. relatively low maintenance cost of 2kcal per pound.
Why Measure Your Body Fat Percentage? If you are relatively lean, this is not really an issue. For
Measuring your body fat percentage allows you to track example, if you weigh 80kg and have 10% body fat,
your fat loss progress over time. You can also use it to then whether you decide to use 80kg or 72kg (your
calculate how much lean body mass (LBM) you have, LBM) to create your meal plan will not make a big
which is the total weight of your body minus all your difference.
fat mass. However, if you carry a lot more body fat (upwards of
30%), then calculating your calorie requirements based
A common misunderstanding is that LBM only refers
on your total bodyweight will overestimate how many
to muscle, when in fact it describes everything in your
calories you need.
body apart from body fat. So, in addition to muscle, it
also includes things like your organs, bones, skin, body This also applies to other nutrition targets that we
water and food weight. traditionally set relative to bodyweight, such as protein.
The primary role of protein is structural which means
When creating your meal plan, you will base your that your body uses it to build and repair components
calculations on how much LBM you have, rather than of your LBM such as muscle.
total bodyweight.
As a result, it makes sense to set your protein target
This distinction is important because body fat and LBM relative to how much LBM you have, rather than body
do not have the same energy or nutrient requirements. fat, which does not require large amounts of protein.
How to Measure Your Body Fat Percentage

A COMMON MISUNDERSTANDING IS THAT The only way to directly measure your body fat is via
cadaver analysis (dissection of a dead human body),
LBM ONLY REFERS TO MUSCLE, WHEN which has some obvious practical limitations.
_ IN FACT IT DESCRIBES EVERYTHING IN All other methods of body fat testing only estimate how
YOUR BODY APART FROM BODY FAT. SO, IN much body fat you have.
ADDITION TO MUSCLE, IT ALSO INCLUDES An in-depth review of every available body fat
THINGS LIKE YOUR ORGANS, BONES, SHIN, assessment tool is beyond the scope of this book, but we
BODY WATER AND FOOD WEIGHT. have provided a brief overview of the most commonly
available.

Each body fat assessment tool is based on a different set of

assumptions, and you cannot compare your results between them.

BODY TRANSFORMATION MEAL PLAN DESIGN 99

 Mp,
/ip
a
A

The skinfold caliper technique is based on the The primary limitation of skinfold calipers is that
assumption that there is a relationship between | measurement reliability depends on the skill and
the thickness of skinfolds (which includes the | experience level of the operator. Measuring just 1¢m
‘pinchable’ subcutaneous fat just beneath your | away from a defined measurement site produces
skin) at various sites around your body and your _ significant differences in measurement values.
total body fat. |
, | As aresult, we do not recommend using skinfold
Of all the available options, skinfold testing is the most | testing unless you have access to a personal trainer
cost-effective and practical method of body | who has a relevant qualification and experience at
fat assessment available to personal trainers. taking measurements.

HIGH-TECH METHODS: DUAL ENERGY

X-RAY ABSORPTIOMETRY (DXA)
AND HYDROSTATIC WEIGHING

Two examples of more high-tech options are less dense. As a result, if two people weigh the same
dual-energy x-ray absorptiometry (DXA) and on dry land but one has more body fat, the fatter
hydrostatic weighing. person will weigh less underwater.

A DXA scan is a special type of x-ray that works by Put simply, fat floats and muscle sinks!
sending low-dose x-rays through your body and
measuring the absorption rates of different body While DXA and hydrostatic weighing may be more
tissues. The rationale is that body fat and LBM have accurate than some low-tech options, they are
different absorption properties which allows them to expensive and impractical (require you to visit a
be isolated and measured. research laboratory or clinic) for the purposes of
creating a meal plan and monitoring short-term
Hydrostatic weighing (also known as underwater changes in your body composition.
weighing) involves comparing your dry weight on land
to your underwater weight. Components of LBM like | However, you may decide to get one at the start and
bone and muscle are denser than water whereas fat is | €nd of your transformation, or annually, if you want to
learn more about your body composition.

100 U.P ENCYCLOPAEDIA OF PERSONAL TRAINING

 YOUR BATHROOM SCALES
Bioelectrical impedance (BIA) is the technical name bathroom can all affect the reliability of your results.
. for the technology found in bodyweight scales
that also estimate your body fat percentage. Overall, there is limited research to support the
accuracy of consumer-grade devices, so we
It works by sending a small electrical signal through recommend only using your scales to weigh yourself.
your body and measuring the resistance of different
body tissues to the signal.

Body fat can then be estimated based on the fact that A BIG PROBLEM WITH BIA DEVICES IS
the current flows more easily through parts of your
THAT THEY ARE INCREDIBLY SENSITIVE
body that have high water contents, e.g. muscle and
blood, than it does those with low water contents, e.g. TO CHANGES IN YOUR BODY’S WATER
bone or fat. BALANCE. EXERCISE, FOOD, DRINK AND
| GOING TO THE BATHROOM CAN ALL
A big problem with BIA devices is that they are
incredibly sensitive to changes in your body’s water AFFECT THE RELIABILITY OF YOUR
balance. Exercise, food, drink and going to the RESULTS.

TAPE MEASUREMENTS
The tape measurement method involves measuring The Navy developed individual equations for men and
the circumference of various sites around your women, which take into account gender differences in
body and inputting the results into one of several body fat distribution.
prediction equations.
The major advantages of the tape measurement
One of the most popular equations was developed by method are that it is simple to perform and only
the U.S. Navy who needed a quick, inexpensive and requires a tape measure.
reasonably accurate method of assessing the body
composition of their personnel.

BODY TRANSFORMATION MEAL PLAN DESIGN 101

 At Ultimate Performance, we measure
our client’s body fat percentage using How to Use the Navy Method
skinfold calipers, but we appreciate that
not everybody has access to this method
of testing. . MEN: Following the best practice for taking tape
measurements outlined earlier, measure your navel,
If this is the case, we recommend using the
neck and height.
Navy equation.

Admittedly, the Navy equation is not

. WOMEN: Following the best practice for taking tape
accurate enough to identify your exact body
measurements outlined earlier, measure your natural
fat percentage, for example, whether you
waist, hips, neck and height.
are 16% or 17% body fat, but it can help
narrow it down to a relatively tight range.
. The equations require some relatively complex
Once you have used the equation to help
maths, so we have provided a Navy body fat
set up your starting meal plan, you do not
calculator on our website, www.upfitness.com
need to (but still can) re-calculate your
body fat percentage throughout your
transformation.

102 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 ADHERENCE
What is Adherence? DIETARY ADHERENCE
Adherence is a measure of how closely you follow the
Day Calories Protein Notes
nutrition and training guidelines that make up your
transformation program.
1 2,050kcal| 180g
~ Alack of adherence, also known as non-compliance, 2 2,085kcal| 170g |
refers to situations where you deviate from one or more
3 [2,100kcal) se185g
parts of the program.
4 2,042kcal| 175g | Restaurant lunch, approx 850kcal
There are two types of non-compliance: 3 1,980kcal| 160g
> Conscious non-compliance: Refers to situations 6 2,150kcal| 180g
where you know that you have deviated from the * 2,050kcal| 185g
program. For example, intentionally overeating,
Average |2,065kcal| 176g
missing a workout or not taking enough steps.

> Unconscious non-compliance: Refers to situations How to Track Training Adherence

where you think you are following the program,
but actually are not. For example, underestimating » At the end of each week, make a note of how many
the calories in a restaurant meal or misinterpreting of the scheduled resistance training and formal
an instruction. cardio workouts you completed.

p> At the end of each week, calculate your average

How to Track Dietary Adherence daily steps. To do this, add up each day's step count
and divide by the total number of days.
p At the end of each day, make a note of your
total calorie and protein intake.
TRAINING ADHERENCE
p Make a note next to any day where you at least
partially quesstimated your intake, e.g. dining out. Day Training Summary
De ee
P At the end of each week, calculate your average
1 10,000 steps + Resistance training
calorie and protein intake. To do this, add up each
day’s totals and divide by the total number of days. Bs 10,500 steps
3 11,000 steps + Resistance training
pm Once you have calculated your weekly averages,
4 9,500 steps
compare them to your targets and see if they fall
within the target ranges, e.g. +/- 5Okcal and 5 13,000 steps + Resistance training
+/-10g protein. 6 12,500 steps + Formal cardio
7 12,000 steps
Average | 11,214 steps

BODY TRANSFORMATION MEAL PLAN DESIGN 103

ULTIMATE PERFORMANCE PROGRESS TRACKER
The ‘Ultimate Performance Progress Tracker’ is the tool we use to document a client’s progress throughout
their transformation. We will explain how to use the tracker in the next section, ‘How to Make Changes’.

ea BASELINE WEEK 1 WEEK 2 WEEK 3 WEEK 4

Bi.
BODYWEIGHT

me
ita)

ae BS %

escent
| nm
CIRCUMFERENCE MEASUREMENTS

Piece
||
fa | cm

Qa = cm |

ADHERENCE

Kcal Average a kcal kcal kcal kcal

Protein Average

Step Average steps steps steps

Resistance Training
Workouts Completed

Formal Cardio
Workouts Completed

PROGRESS PICTURES

Visible Change Before Optional

in Pictures? Pics Yes / No Yes / No

104 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 Note: We have included an example completed tracker on the next page
with summary notes on how to record your body composition assessment.

WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12

Optional
Optional
Yes / No
Yes / No

BODY TRANSFORMATION MEAL PLAN DESIGN 105

 Baseline: Bodyweight:
Record details of your baseline body composition Weigh yourself 3-7 mornings per
assessment here. week and calculate the Has average
You only need to record a single morning bodyweight between weeks.
% change. . betw
and y,
reading for your baseline assessment.

We have not included body fat,

height or neck and natural waist
circumferences in the tracker as you Circumference Measurements:
only need to measure these once to Retake your circumference
help create your starting meal plan. measurements at the end of each week.

BASELINE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK_* WEEK 7 WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12

BODYWEIGHT

Bodyweight Average
al
% Change

Naval Circumference

Hip Circumference

ADHERENCE
Kcal Average
1,840 kcal 1,300 kcal

Protein Average A 150 165 145 155 150

9 9

Step Average 11,400 11,880 10,900

Resistance Training
Workouts Completed i 4/4
eae

Formal Cardio
Workouts Completed 1 41/1

PROGRESS PICTURES
Visible Change Before a Optional NM “Yes/NG Optional = “Yesn
LNes/No
Optional
in Pictures? Pics Yes / No “Yes/No ¥

Dietary Adherence:
Record your protein and calorie
intake daily and calculate the
weekly average.

Training Adherence: Progress Pictures:

Record how many of your Retake every 2-4 weeks, create a
scheduled training and formal collage and note if you can see a
cardio workouts you completed. visible change between the pictures.

106 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

WHY YOU NEED TO MAKE CHANGES

NOW THAT WE HAVE REVIEWED HOW TO PERFORM THE BODY COMPOSITION ASSESSMENT, THE NEXT
STEP IS TO EXPLAIN HOW TO RESPOND TO YOUR RESULTS.

The first issue to address here are the potential reasons why you may, at some point, need to make a change to
your transformation program.

NEED FOR CHANGE #1: NEED FOR CHANGE #2:

REFINE YOUR STARTING MEAL PLAN FAT LOSS PLATEAUS
The calculations you completed to create your starting Even if there is no need to change your starting meal -
meal plan are estimates based on scientific research plan, you should expect the rate of progress that is
findings and textbook theory that are not specific to | possible with your initial calorie target to slow down
you as an individual. over time.

As aresult, you may need to adjust your nutrition This makes sense, as a smaller body naturally requires
targets in the early stages of your transformation to less energy. If you subtract 10kg from your current
either start seeing or increase the rate of progress. bodyweight and redo the meal plan calculations, you
will get a lower calorie target. You also need to take into
While we cannot rule this out entirely, we have
account the metabolic adaptations we discussed when
made every effort to minimise the potential
reviewing the rationale for refeeds.
for error by:

> Basing the meal plan calculations on LBM, However, it is highly unlikely that a calorie intake
rather than total bodyweight. capable of producing fat loss in the first few weeks
of your transformation will no longer be effective in
> Applying a conservative activity multiplier. week 12.

> Using a relatively large calorie deficit. True fat loss plateaus happen over a lot longer
time frame and in response to substantial weight
loss (upwards of 10% of your total bodyweight).

In fact, a lot of you reading this will go the full 12 weeks

TRUE FAT LOSS PLATEAUS HAPPEN without making any changes. This is often the case
OVER ALOT LONGER TIME FRAME AND when only dieting for short periods, which in the big
IN RESPONSE TO SUBSTANTIAL WEIGHT picture, 12 weeks is.
LOSS (UPWARDS OF 10% OF YOUR Still, even if a genuine plateau has not occurred, you may
TOTAL BODYWEIGHT). decide to make a change to increase the rate of fat loss.

108 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 WHEN NOT TO MAKE A CHANGE _ Many people either stop following diets (conscious
non-compliance - recall the ‘New Year dieters’ discussed
Before making any changes to your program in response | earlier) or are unaware that they are making mistakes
to alack of progress, you must undertake an honest that compromise their progress (unconscious non-
assessment of your adherence, i.e. how closely have you | compliance).
been following the program?
In such cases, you may still need to make a change. But,
The number one cause of fat loss plateaus is a lack of _ the change may be to try and improve adherence, rather
adherence. than to cut calories further or increase training volume.

“THE PROGRESS REVIEW SYSTEM

WE HAVE SUMMARISED THE BODY COMPOSITION ASSESSMENT AND REVIEW PROCESS INTO THREE
KEY STEPS AND WILL GUIDE YOU THROUGH EACH ONE IN DETAIL.

Simply follow along step-by-step to see what changes (if any) you need to make at various stages of your
transformation.

STEP 1: STEP 2:
COMPLETE PROGRESS CHECK-IN REVIEW YOUR PROGRESS
Before starting, download a copy of the Ultimate Although you will perform the progress check in at the
Performance Progress Tracker from our website, end of week 1, you will not have enough data to review
www.upfitness.com. your progress until the end of week 2.

Schedule time at the end of each week of At this point, you can calculate the percentage change
your transformation to perform the following in bodyweight between weeks for the first time.
progress check-in: We use changes in bodyweight as the main measure
of progress, because:
P Calculate weekly average bodyweight and
percentage change between weeks. p Spotting early changes in progress pictures requires
a ‘coach's eye’ and most people struggle to
~ —& Retake circumference measurements.
objectively assess their own pictures.
P Calculate weekly calorie, protein and step averages.
Circumference measurements are deceptively tricky
P Record how many of your scheduled workouts to take and there is a risk that measurement error
you completed. will bias your results.

P Take progress pictures if due. > Most people do not have access to an accurate
method of body fat testing.
Update your progress tracker with details of
the assessment and move on to step 2. The aim throughout your transformation is to lose
on average between 0.5-1% of your total bodyweight
per week.

BODY TRANSFORMATION MEAL PLAN DESIGN 109

Here are the possible scenarios you will face when Below Target:
reviewing your progress at the end of each week Average Bodyweight Dropped by
(starting from week 2) and the recommended Less Than 0.5% for the First Time.
actions:
If you are below target, but were on or above target at
On Target: the previous week’s check-in, the first thing to check
Average Bodyweight Dropped by for is non-compliance.
0.5-1%.
Conscious Non-compliance
If you are on target, keep up the good work, and
reassess at the next progress check in. You can test for conscious non-compliance by
reviewing your dietary and training adherence:
Above Target: » Did you meet your calorie target within +/- 5Okcal
Average Bodyweight Dropped and protein target within +/- 10g? Yes/No
by More Than 1%.
p Did you complete all scheduled resistance training
If you are above target, ask yourself the and formal cardio workouts? Yes/No
following question:
p> Did you meet your daily average step target?
“Am | consistently struggling with hunger Yes/No
and energy levels?”
If the answer is no to any of the above, refocus on
A simple tip to help distinguish between a craving meeting your targets and reassess at the next check-in.
for food (often triggered by boredom or habit!) and
physical hunger is to ask yourself, ‘am / hungry enough Unconscious Non-compliance
to eat a plate of broccoli (or least favourite food If you are confident that you have been fully
here)?”. compliant, the next step is to check for unconscious
If hunger and energy levels are not a problem, non-compliance.
carry on and reassess at next check-in. An experienced personal trainer can spot certain
However, if you are struggling with hunger and warning signs, such as dining out frequently, but it can
energy levels, you should: be difficult to check yourself, as by definition, you are
unaware that there is an issue!
p> Double check that you completed the meal plan
calculations correctly and have not set your calorie The best way to test for unconscious non-compliance
target too low. is to aim for the ‘perfect week’, where you make every
effort to follow the program to the letter.
» Reread the serving size FAQs to make sure you
are not unintentionally undereating, e.g. mistaking Here are some recommended actions you can
100g of chicken for 100g of protein. take to rule out unconscious non-compliance:

> Follow the recommended activity levels and do > Set time aside to write your meal plan for
not attempt to do extra work, e.g. performing the upcoming week in advance.
extra formal cardio workouts. > Limit dining out and prepare most of your
If the above points do not address the issue, increase own meals.
your calorie target, which we will show you how to do > Reread the serving size FAQs.
in step 3.
> Make sure you record everything in MFP.

110 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

Circumference Measurements STEP 3:
and Progress Pictures MAKE CHANGES
A final check you can make is to review your As you have just learned, there are two possible
circumference measurements and progress pictures. scenarios that may arise during your transformation
Unlike bodyweight, there are no target rates of that will require you to make a change to your
progress to aim for. Instead, we simply want to see nutrition targets:
a downward trend in measurements over time and > You need to increase calories, because you are
for you to look visibly leaner in each set of progress progressing above target and struggling with hunger
pictures.
and energy levels.
If you were on or above target at the previous —
week's check in, look leaner since starting, and your > You need to decrease calories, because you have
progressed below target for two consecutive
measurements have dropped, the plateau is most likely
a temporary stall caused by one or a combination of progress check-ins.
bodyweight fluctuations and non-compliance.
How to Increase Calories
Do not make any changes, aim for the ‘perfect week’
and reassess at the next progress check-in. > Increase your daily calorie target by 5%.
For example, 1,500kcal becomes 1,575kcal
(1,500 x 1.05), 2,000kcal becomes 2,1 00kcal
Below Target: (2,000 x 1.05), and so on.
Average Bodyweight Dropped by Less
Than 0.5% for Two Consecutive Weeks. Once you have calculated your revised calorie
target, return to the macronutrient calculations
If you are below target for two consecutive weeks
section (p.39) and follow the steps to work out
and are confident that you are following the program,
your new targets. You can take this opportunity to
reduce your calorie target, which we will show you how
make adjustments to all three macronutrient targets
to do in step 3.
within the recommended guidelines.
FEMALE BODYWEIGHT FLUCTUATIONS > Do not increase the refeed calorie target.
From experience, temporary weight loss stalls
are more common in women due to bodyweight How to Decrease Calories
fluctuations throughout the menstrual cycle. As
b Decrease your calorie target by 10%. For example,
a result, women need to be more careful when
1,500kcal becomes 1,350kcal (1,500 x 0.9),
reviewing their progress and deciding whether to
2,000kcal becomes 1,800kcal (2,000 x 0.9),
make a change.
and so on.
If one of the below target results occurred in the
final week of your menstrual cycle, discount this Once you have calculated your revised calorie
target, return to the macronutrient calculations
week and delay making any changes for another
section (p.39) and follow the steps to work out
week.
your new targets. You can take this opportunity to
For example, if you were below target for two make adjustments to all three macronutrient targets
consecutive weeks, but the second week was the within the recommended guidelines.
final week of your cycle, only make a change if the
following week is also below target. > Do not decrease the refeed calorie target.
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POSOHSSEHSEHSSSSHSHSHSHSSHHHHOHSHHSEHHSHHEHEHHHEHHEHSEHOSEHHHETEOED

BODY TRANSFORMATION MEAL PLAN DESIGN 111

 -
1
f
ta
- per
—

] 12 U.P. ENCYCLOPAED
“
ae :
¥

Breakfasts
Low-Carb Main Meals —

High-Carb Main Meals

~ Vegetables and Salads
Refeed Inspiration

We hiss

BODY TRANSFORMATION MEAL PLAN DESIGN 113

TRANSFORMATION RECIPES

By now you should know your transformation numbers and the transformation foods we recommend
building your meal plan around.

This section will show you how to combine individual foods into meals that are easy to make, fit with your nutrition
targets and taste delicious!

Start with the Basics How to Follow the Recipes

Unless you are an experienced cook, we recommend b On days where you want to include a recipe in your
starting with a simple approach to cooking. meal plan, start by selecting the recipe in advance and
then work out how much of your daily food intake
Familiarise yourself with the different options in the this takes up. You can then plan how to spread the
transformation food tables and practice combining them remainder of your calories over the rest of the day.
into simple meals.
> We have written almost all recipes to serve one
Select a protein source, fat source and carbohydrate person, provide 20-50g of protein and total no more
source and use basic cooking methods like baking, than 500 kcal.
stir-frying, steaming and boiling.
> If you are cooking for multiple people or batch
Once you have learned how to prepare meals that cooking for yourself, multiply the serving sizes to
meet your nutrition targets, you can start to be more match your requirements.
adventurous and experiment with different ingredients
and flavour combinations. > Allingredient weights refer to the uncooked weight
unless stated otherwise.
Even if you are a competent cook, it helps to have some
convenient go-to meals for when you are short on time, P Each recipe has a nutrition overview that details the
for example, busy weekdays. macronutrient and calorie content per serving. Use
this as an indicator only and always use the values
If you do see a recipe that you would like to try, perhaps listed on your product's nutrition label.
the best time to attempt it is on the weekend when you
will have more time to prepare and enjoy the meal. You do not have to follow the recipes rigidly and can
make certain changes without affecting the outcome.
You do not have to use the transformation recipes. In For example,
fact, some of our clients prefer to keep their meals plain
and simple. If you meet your nutrition targets and stick 1. Changing serving sizes for protein, fat and
to the recommended foods, you will get the same results carbohydrate sources to meet your nutrition
regardless of whether you follow the recipes or not. targets.

2. Swapping out ingredients to match personal

taste preferences.

114 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 bear

_ BREAKFASTS
How to Make an Omelette
- Smoked Salmon and Dill Omelette _
Chicken, Bacon and Tomato Omelette
How to Make Poached Eggs
Poached Eggs with Ham
and Tomato
Poached Eggs with Sourdough
lave \ieler-\ele)
How to Make Pancakes
U.P. Chocotrients Pancakes
Protein Shakes

BODY TRANSFORMATION MEAL PLAN DESIGN Als)

BREAKFASTS

HOW TO MAKE AN
OMELETTE
PREP TIME: Under 10 mins.
COOK TIME: Under 10 mins.

EQUIPMENT METHOD
- Mixing bowl.
1. Crack the eggs into a mixing bowl and
- Whisk or fork. whisk thoroughly. Season with sea salt
- Large non-stick frying pan. and black pepper.
- Spatula. 2. Place a frying pan lightly coated
with low-calorie cooking spray over
See eee medium-high heat. Pour the eggs
into the pan (if the eggs do not reach
INGREDIENTS the edges, tilt the pan to correct).
- 2 medium whole eggs. 3. Remove the pan from the heat when
- Sea salt and black pepper. the sides of the omelette start to
solidify and the centre begins
+» Low-calorie cooking spray.
to bubble.

4. Place the pan under a hot grill for

2 minutes to gently brown the top.
5. Use the spatula to work around the
edges of the omelette to check that
there are no stubborn areas that
have become stuck to the pan.
6. Gently tilt the pan and allow the
omelette to slide onto your plate.

BODY TRANSFORMATION MEAL PLAN DESIGN 117

 BREAKFASTS.

SMOKED SALMON AND

DILL OMELETTE
a
_ PREP TIME: Under 10 mins.
A EARS
(COOK TIME: Under 10 mins. 340 35 20 0
kCal g g

EQUIPMENT METHOD
+ Digital food scales.
1. Start to prepare your omelette following the ‘Basic Omelette’
- Mixing bowl. method.
+ Whisk or fork.
2. While the omelette cooks, sprinkle on the fresh dill so that it
- Large non-stick frying pan. sinks into the eggs.
+ Spatula.
3. Once cooked, lay the omelette flat on your plate and top with
watercress.

INGREDIENTS 4. Add the smoked salmon and finish with cracked black pepper
and lemon juice.
_ + 2 medium whole eggs.
5. Serve along with any extra vegetables of your choice.
- Low-calorie cooking spray.
- 1 tsp chopped fresh dill
leaves.

Serve with:
- 50g watercress.
- 100g smoked salmon.
- Cracked black pepper. —
+ 1 tsp lemon juice
(fresh lemon wedge or
bottled lemon juice).
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 119

NTR
NT
RE
120 \ “UTPSENCYCLORA
"S *
4 ‘——
-
4
-
BREAKFASTS

‘CHICKEN, BACON AND

TOMATO OMELETTE
;

PREP TIME: Under 10 mins.

~ COOK TIME: Under 30 mins. 295 40 15 O
kCal g 9

EQUIPMENT METHOD
- Digital food scales.
1. Preheat your oven to 200°C (fan 180°C/gas mark 6).
- Mixing bowl.
- Whisk or fork. 2. Roast the chicken breast on a baking tray until
cooked through.
- Large non-stick frying pan.
+ Baking tray. 3. Remove the cooked chicken from the oven and allow to cool,
then use 2 forks (or your fingers) to tear the chicken into
- Grill pan.
thin strips.
- Spatula.
4. Prepare the bacon by grilling under a high heat until crispy,
then slice into thin strips.
INGREDIENTS 5. Start to prepare your omelette following the ‘Basic Omelette’
method.
+ 100g chicken breast.
- 2 medium whole eggs. 6. Add the chicken, bacon and tomato to the omelette while
the egg mix is still runny. Sprinkle the basil over the omelette.
- Low-calorie cooking spray.
- 2 bacon slices. 7. Once cooked, lay the omelette flat on your plate and serve
with spinach and any extra vegetables of your choice.
- 1 tomato, diced.
- 1 tsp shredded basil.

Serve with:
- 50g spinach.
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 121

BREAKFASTS

HOW TO MAKE
POACHED EGGS
PREP TIME: Under 10 mins.
COOK TIME: Under 10 mins. 150 a5 10 O
kCal g g g

PAA» hse ato Lr ONS eee acto RS

Se ee eee

EQUIPMENT METHOD
- Large non-stick saucepan
with a lid. 1. Fill a saucepan with water and add
the white wine vinegar. Cover with
- Slotted spoon. a lid and bring to the boil.
2. Remove the lid and reduce the heat
fA SDS ha osSn Se to bring the water to a gentle simmer.
INGREDIENTS 3. Gently crack the eggs into the pan,
close to the surface of the water.
- 1 tsp white wine vinegar. Leave them to simmer for 3-4
- 2 medium whole eggs. minutes until they float to the surface.
4. Check if the eggs are ready to serve
(the exterior should be firm but
not watery).
5. Once cooked, use the slotted spoon
to remove the eggs from the water
and serve as desired.

BODY TRANSFORMATION MEAL PLAN DESIGN 123

BREAKFASTS

POACHED EGGS WITH

HAM AND TOMATO
a CALORIES
PROTEIN FAT CARBS:
COOK TIME: Under 10 mins. 320 30 20 5
kCal Poll g g g

EQUIPMENT | METHOD
- Digital food scales. | f
- Grill pan, 1. Slice the tomato in half and season with sea salt and black
Large non-stick saucepan with a lid. pepper. Place on a grill pan and grill for 5 minutes under a
- Slotted spoon. | high heat.
- Baking tray. | 2. Start to poach the eggs following the ‘Basic Poached Eggs’
+ Small non-stick saucepan. ) method.

Ee 3. While the eggs cook, start to prepare the sauce. Place a small
| saucepan over a low heat and add the Greek yoghurt, Dijon
INGREDIENTS mustard and chopped chives. Mix together and adjust the
er eein vitole cons heat so that the sauce gently simmers.

> 1 tsp white wine vinegar. | 4. When the eggs are ready, add the lemon juice to the sauce
For the sauce: 7 and then remove the pan from the heat.
5 9 ; .
Sen vogntt, . 5. Lay the spinach on your plate and top with the tomatoes,
- % tsp Dijon mustard.
ham and poached eggs. Pour over the sauce and serve with
- 1 tsp chopped chives. any extra vegetables of your choice.
- 1 tsp lemon juice (fresh lemon
wedge or bottled lemon juice).
Serve with:
- 1 round tomato.
- Sea salt and black pepper.
- 100g ham, sliced. |
- 100g spinach.
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 125

126 U.P. ENCYCLOPAEDIA OF PERSONA :
‘BREAKFASTS

POACHED EGGS WITH

SOURDOUGH AND AVOCADO
PREP TIME: Under
10mins CALORIES
PROTEIN FAT CARBS
COOK TIME: Under 10 mins. 380 20 20 30
kCal g g g

Ps es |SBE ae ee

EQUIPMENT METHOD
- Digital food scales.
1. Start to poach the eggs following the ‘Basic Poached Eggs’
- Large non-stick saucepan with a lid. method.
- Slotted spoon.
2. While the eggs cook, toast or grill the sourdough and steam
poeeser oF gril. the spinach until tender.
- Steamer or boil vegetables in
saucepan. 3. Add the avocado to a mixing bowl. Season with sea salt,
Bs bow. black pepper and chilli flakes.
4. Spread the avocado onto the toasted sourdough and top
Di with the poached eggs and steamed spinach. Serve along
INGREDIENTS with any extra vegetables of your choice.

- 2 medium whole eggs.

- 1 tsp white wine vinegar.

Serve with:
- 1 slice sourdough toast.
- % avocado, peeled.
- tsp chilli flakes.
- Sea salt and black pepper.
- 100g spinach.
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 127

N
; BREAKFASTS

CALORIES PROTEIN FAT CARBS

PREP TIME: Under 10 mins.
COOK TIME: Under 10 mins. 245 Shs) S. 15
kCal g g g

EQUIPMENT METHOD
- Digital food scales.
le Combine all the ingredients in a
- Blender or mixing bowl and blender or mixing bowl and beat until
whisk/fork.
there are no lumps in the mixture.
- Large non-stick frying pan.
. Place a frying pan over medium-high
- Spatula. heat. To test if the pan is ready,
- Ladle. add %teaspoon of pancake mix onto
the centre. If the mixture bubbles
around the edges, the pan is ready.
If it bubbles vigorously and smokes a
INGREDIENTS little, turn the heat down and retest
after 30 seconds.
Note: Makes 4 pancakes.
. When the pan is ready, use the ladle to
- 1 medium whole egg.
guide the mixture into the pan (make
- 1 egg white or 2 tbsp liquid 1 pancake at a time if you only have a
egg white. small pan).
- 1 banana, peeled.
. When the edges begin to bubble, slide
- 25g whey protein the spatula underneath the pancake
(flavour of choice). and flip it over onto the other side.
- 50ml almond milk. . Leave the pancake for 30 seconds and
then use your spatula to remove from
the pan.
. Repeat steps 3-6 until you have used
up all the pancake mix.

BODY TRANSFORMATION MEAL PLAN DESIGN 129

yew 2
OT woe 2
Bere +
BREAKFASTS

U.P. CHOCOTRIENTS
PANCAKES
OO an vie _
CALO
PROTEIN
RIES FAT CARBS”
COOK TIME: Under 10 mins. 355 40 15 15
kCal g g a8

a
EQUIPMENT | METHOD
- Digital food scales.
- Blender or mixing bowl and 1. Follow the ‘Basic Pancake’ method to prepare the pancakes
whisk/fork. using all the ingredients listed.
» Large non-stick frying pan. | 2. To prepare the chocolate sauce, combine the U.P.
ies | Chocotrients with the coconut oil in a mixing bowl and
oe stir well.
- Mixing bowl.
3. Pour the sauce over the pancakes. Top with chopped
MNES hazelnuts and serve with any extra fruit, nuts or seeds
of your choice.
INGREDIENTS
» 1 medium whole egg.
+ 1 egg white or 2 tbsp liquid
egg white.
- 1 banana, peeled.
- 25g chocolate whey protein.
+ 50ml almond milk.
- % scoop U.P. Chocotrients.
For the sauce:
+ 1 tsp coconut oil, melted.
- ¥% scoop U.P. Chocotrients.
Serve with: Note:
- 1 tsp chopped hazelnuts. U.P. Chocotrients is available on our website,
- Fruit, nuts and seeds of choice - www.upfitness.com/shop
see transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 131

s0,POEN CYCLOPAEDIA OF PERSONAL TRAINING => -
f
 ere re
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BREAKFASTS

PROTEIN SHAKES
. 3
a
PEANUT BUTTER Some R GREEN NUTELLA
_ BANANA SMOOTHIE
.

“CALORIES PROTEIN FAT CARBS” CALORIES

PROTEIN FAT CARBS”
| 270 30 10 TS 160 30 0 2305) 30} 104 5
| kCal g g g
kCal 9 9 g kCal 9g g )

Sa Sa ee eae Edis ARE PE Es Il Seka

7
. INGREDIENTS INGREDIENTS INGREDIENTS

4 + 35g vanilla whey protein. + 35g vanilla whey protein. - 35g chocolate whey protein.

+ 1 banana, peeled. - 50g spinach. + 1 tsp hazelnut butter or

15g hazelnuts.
- 10g smooth peanut butter. + 50g kale.
+ 100ml almond milk.
+ + 100ml almond milk. - 50g pear.
+ 100m! water.
+ 100m! water. - 1 tsp chopped fresh mint.
+ Optional: ice cubes.
+ Optional: ice cubes. + % tsp ground root ginger.

+ 200ml water.

+ Optional: ice cubes.

|
EQUIPMENT METHOD
+ Digital food scales.
1. Add all the ingredients into a blender and pulse until smooth.
- Blender.
2. Enjoy.

BODY TRANSFORMATION MEAL PLAN DESIGN 133

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Chinese Prawn Stir-fry.

Mexican Venison Chilli -
lave syaatsialave M-\Yelerclele

Teriyaki Salmon
Steak and Chimichurri

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BODY TRANSFORMATION MEAL PLAN DESIGN 135
136 =) B uu Z O > O ve@) oa<x wiQO < O Ww a lw az72)O
LOW-CARB MAIN MEALS

CALORIES PROTEIN FAT CARBS

PREP TIME: 1 hour (marinade).
COOK TIME: Under 10 mins. 270 he) 10 10
kCal g g g

Ina
Se oe aed

EQUIPMENT METHOD
- Digital food scales.
1. To prepare the marinade, combine
- Wok or large non-stick
the soy sauce, honey, rice vinegar,
frying pan.
lime juice and red chilli ina
- Spatula.
mixing bowl.
- Mixing bowl.
2. Marinate the king prawns in the
mixture for a minimum of 1 hour
NGREDIENTS in the fridge.
3. Place a wok or frying pan lightly
- Low-calorie cooking spray.
coated with low-calorie cooking
- 150g raw king prawns.
spray over high heat. Add the king
- 50g carrot, sliced. prawns and stir-fry for 5 minutes.
- 50g bean sprouts.
- 1 spring onion, sliced.
4. Add the carrot and beansprouts and
stir-fry until the prawns are cooked
- 10g cashews, crushed.
through.
For the marinade:
5. Remove the pan from the heat and
- 1 tbsp dark soy sauce.
serve topped with sliced spring onion,
- 1 tsp honey.
crushed cashews and vegetables of
- 1 tsp rice vinegar.
your choice.
- 1 tsp lime juice (fresh lime
wedge or bottled lime juice).
- red chilli, deseeded.

Serve with:
- Vegetables of choice - see
transformation food tables.
BODY TRANSFORMATION MEAL PLAN DESIGN 137
U.P. ENCYCLOPAEDIA OF PERSONAL TR
7 Een ee ee ie

LOW-CARB MAIN MEALS

MEXICAN VENISON CHILLI

AND SMASHED AVOCADO
:
:

EQUIPMENT PREP TIME: Under

10 mins. CALORIES —PROTE ih
~ COOK TIME: Under 30 mins. Sivfe. 4O 185) 20
- Digital food scales. kCal g g g
- Large non-stick saucepan.
- Steamer or boil vegetables
in saucepan.
- Mixing bowl.
METHOD

1. Place a saucepan lightly coated with low-calorie cooking

INGREDIENTS spray over medium-high heat. Add the onion, garlic, chilli,
- Low-calorie cooking spray. tomato, smoked paprika and cumin. Combine well and
- % large onion, diced. sauté for 5 minutes.
- 2 garlic cloves, minced or 2 tsp 2. Add the minced venison and stir-fry until cooked through.
garlic paste.
- 1 red chilli, deseeded. 3. Add the instant coffee and combine well.
- 1 round tomato, quartered.
4. Add the tomato passata and balsamic vinegar and leave
- 1 tsp smoked paprika.
to simmer on low heat for 10 minutes uncovered.
> 1 tsp cumin.
+ 150g minced venison. 5. As the sauce reduces and thickens, add the kidney beans
+ Sea salt and black pepper. and cook for a further 5 minutes.
- % tsp instant coffee granules.
6. While the chilli cooks, mash the avocado in a mixing bowl
- 100g tomato passata.
and combine with the fresh parsley and lime juice. Season
- 1 tsp balsamic vinegar.
with sea salt and black pepper.
- 60g drained kidney beans.
7. Steam the broccoli until tender and add to your plate on a
Serve with:
bed of spinach.
+ ¥ avocado, peeled.
- 1 tsp chopped fresh parsley. 8. Remove the saucepan from the heat and serve the chilli on
- 1 tsp lime juice (fresh lime wedge top of the vegetables. Top with the mashed avocado and add
or bottled lime juice. any extra vegetables of your choice.
- 50g spinach.
+ 50g broccoli.
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 139

ee
re oa

LOW-CARB MAIN MEALS

TERIYAKI SALMON
4 bor rerinadey CALORIES
PROTEIN FAT CARBS:
COOK TIME: Under 30 mins. Boo 30 20 5
__kCal g 9 9

(eee

EQUIPMENT METHOD
- Digital food scales.
. Mixing bowl. 1. To prepare the marinade, combine the soy sauce, ginger
. Large non-stick saucepan. paste, garlic paste, honey and sesame oil in a mixing bowl.
# Baking tray. | 2. Marinate the salmon in the mixture for a minimum of
- Tin foil. | 1 hour in the fridge.
- Steamer or boil vegetables
in saucepan. 3. Preheat your oven to 160°C (fan 140°C/gas mark 3).
4. Lay the marinated salmon on a foil-lined baking tray, top
Er Saar ee ee
with onion seeds and cover with foil.
INGREDIENTS
5. Roast the salmon in the oven until cooked through to your
- 1 salmon fillet (roughly 150g). liking in the centre.
- 1 tsp onion seeds. J
E 6. Steam the courgette, green beans and kale until tender.
For the marinade: Then, sprinkle over the sesame seeds and roast on a baking
* 1 tsp dark soy sauce. tray in the oven for 5 minutes.
- 1 tsp ginger paste.
| - 1 tsp garlic paste. 7. Serve the salmon alongside the vegetables. Add a lime
- % tsp honey.
wedge to garnish and any extra vegetables of your choice.
- 1 tsp sesame oil.
Serve with:
- 50g courgette.
- 50g green beans.
- 50g kale.
- 1 tsp sesame seeds.
- 1 lime wedge.
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 141

 MEME R Cer rN pk

‘LOW-CARB MAIN MEALS

STEAK AND CHIMICHURRI

EQUIPMENT
PREP
.
TIME: 1 hour (marinade) COALORIESH [IEROTEING (NFAT CARES!
a | COOK TIME: Under 10 mins. 470 40 30 10
+ Digital food scales. | kCal g 9 9
- Griddle pan or large non-stick as
frying pan. Note: Based on 1 serving of chimichurri.

- Steamer or boil vegetables

in saucepan. )
- Blender or food processor. ) METHOD
- Mixing bowl.
1. To prepare the marinade, combine the garlic, lemon juice,
ee ae olive oil and chilli flakes in a mixing bowl. Season with sea
INGREDIENTS salt and black pepper.
- Low-calorie cooking spray. | 2. Marinate the steak in the mixture for a minimum of 1 hour
- 1 sirloin steak (roughly 150g). in the fridge.
pm He marinade: | 3. To prepare the chimichurri, combine all the ingredients in a
* 1 garlic clove, minced or 1 tsp food processor and pulse until the mixture is smooth and
sos pee vibrant green.
+ 1 tsp lemon juice (fresh lemon
wedge or bottled lemon juice). 4. 10 minutes before serving, remove the steak from the
- 1 tsp olive oil. fridge and heat a griddle pan or frying pan lightly coated
- % tsp chilli flakes. with low-calorie cooking spray over high heat.
a eek pepper. 5. Sear the steak for 1-2 minutes on each side depending
eee ee Rieke on how well-done you like your steak (resist the urge to
‘Salecleag constantly flip the steak while cooking!). Then, leave to
- - ee ti ;
a pores rest on a chopping board for 5 minutes.
- 1 garlic clove, minced or
1 tsp garlic paste. ) 6. While the steak rests, steam the spinach until tender.
+ ¥. tsp dried oregano.
7. Serve the steak topped with the chimichurri and a side
- 50m! olive oil.
of vegetables.
- 1 tbsp lemon juice.
- 1 tsp white wine vinegar.
- 1 tbsp honey.
Serve with:
- 50g tomatoes.
- 50g spinach.
- Vegetables of choice - see
transformation food tables.
BODY TRANSFORMATION MEAL PLAN DESIGN 143
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Chicken Fried Rice

Haddock and Sweet Potato Chips
Beef Burgers and Sweet
Potato Wedges
Beef Ragu and Wholegrain Spaghetti

Pt
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7) a
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ea Ca BODY TRANSFORMATION MEAL PLAN DESIGN 145
146 U.P. ENCYCLOPABOIMOE
PREP TIME: Under 10 mins.
COOK TIME: Under 30 mins.

bo
eeeEE Ss | an eT

EQUIPMENT METHOD
- Digital food scales. 1. Preheat your oven to 200°C
Whick or fork, (fan 180°C/gas mark 6).
- Baking tray. 2. Roast the chicken breast on a
- Wok or large non-stick baking tray in the oven until it is
frying pan. cooked through.
3. Remove the cooked chicken from
the oven and allow to cool. Next,
INGREDIENTS use 2 forks (or your fingers) to tear
the chicken into thin strips.
+ 1 chicken breast
(roughly 150g). 4. Place a wok or frying pan over
medium-high heat. Add the soy sauce
- 1 tsp dark soy sauce.
and olive oil and tilt the pan to get an
- 1 tsp olive oil. even coating.
+ 125g cooked basmati rice
5. Add the cooked rice, chicken, pepper,
(uncooked weight: roughly 25g).
kale and broccoli to the pan. Cook for
- 50g peppers (any colour), diced. 5 minutes stirring occasionally.
- 1 medium whole egg, whisked.
6. Push all the ingredients to one side
* 1 spring onion, sliced. of the pan and add the whisked egg.
- 50g kale. Scramble the egg and then combine
- 50g broccoli. with the rest of the ingredients.

Serve with: 7. Remove the pan from the heat

- Vegetables of choice - see and serve topped with sliced spring
transformation food tables. onion and any extra vegetables
of your choice.

BODY TRANSFORMATION MEAL PLAN DESIGN 147

. ENCYCLOPAEDIA OF PERSONAL TRAINING
 HIGH-CARB MAIN MEALS

HADDOCK AND
SWEET POTATO CHIPS
_; =a | CALORIES PROTEIN FAT CARBS”
COOK TIME: Under 30 mins. 435 4O 15 35
kCal ; g g g

eee
ae
EQUIPMENT | METHOD
- Digital food scales.
- Blender or food processor. 1. Preheat your oven to 160°C (fan 140°C/gas mark 3).
* Steamer or boil vegetables 2. Add the flaked almonds to a blender or food processor
fee saeal . and blend until they are coarse but not the consistency of
- Baking tray. ground almonds.
- Regular non-stick saucepan.
3. Add the parsley, season with sea salt and black pepper and
Pe es ame aa eo blend for an extra 5-10 seconds to create an almond ‘crumb’.

INGREDIENTS 4. Drizzle the lemon juice evenly over the haddock fillet and
then lay the fillet in the almond crumb on both sides to coat.
+ 15g flaked almonds.
- 1 tsp chopped fresh parsley. 5. Slice the sweet potato lengthways to create chips and
- Sea salt and black pepper. season with sea salt and black pepper.

| _ + 1 haddock fillet (roughly 2009). 6. Roast the sweet potato chips and haddock together ona
1 tsp lemon juice (fresh lemon baking tray in the oven for 20 minutes.
wedge or bottled lemon juice).
- 150g sweet potato. 7. Boil the petit pois peas and steam the green beans and kale
erie with until tender.
* 50g petit pois peas. 8. Mix the vegetables in the saucepan along with the fresh mint
- 50g green beans. and butter.
- 50g kale.
- 1 tsp chopped fresh mint.
9. Serve with a wedge of lemon to garnish and any extra
vegetables of your choice.
- 1 tsp butter.
- 1 lemon wedge.
- Vegetables of choice - see
é transformation food tables.
BODY TRANSFORMATION MEAL PLAN DESIGN 149
 -

HIGH-CARB MAIN MEALS

BEEF BURGERS AND

SWEET POTATO WEDGES
ter10mine CALORIES
PROTEIN FAT CARBS
COOK TIME: Under 30 mins. 455 45 5 35
kCal g g g

Pe

EQUIPMENT METHOD
- Digital food scales.
+ Whisk or fork.
1. Preheat your oven to 180°C (fan 160° C/gas mark 4).
- Large non-stick frying pan. 2. Add the minced beef, whisked egq, garlic granules, onion
+ Baking tray. granules, smoked paprika and mustard to a large mixing bowl
- 2 Large mixing bowls. and combine thoroughly.
3. Sprinkle the chopped parsley over the mixture and season
SETS
eee
with sea salt and black pepper.
INGREDIENTS ies ; ;
4. With slightly damp hands, shape the mixture into 2 equal
+ 150g lean minced beef (10% fat). sized patties.
- 1 medium whole egg, whisked.
5. Place a frying pan lightly coated with low-calorie cooking spray
- 1 tsp garlic granules.
over high heat and sear the burgers for 2 minutes on each side.
+ 1 tsp onion granules.
| + 1 tsp smoked paprika. | 6. Roast the burgers on a baking tray in the oven for 10-15
- 1 tsp wholegrain mustard. . minutes (depending on how well-done you like your burgers).
- 1 tsp chopped fresh parsley.
7. Slice the sweet potato lengthways into wedges and season
- Sea salt and black pepper.
with chopped chives, sea salt and black pepper.
+ Low-calorie cooking spray. /
- 150g sweet potato. | 8. Roast the wedges on a baking tray in the oven for 20 minutes.
- 1 tsp chopped chives.
. 9. While the burgers and wedges roast, combine the spinach,
Serve with: watercress and tomatoes in a clean mixing bowl.
- 50g spinach.
- 50g watercress.
10. Serve everything together with any extra vegetables of
- 50g tomatoes.
your choice.
- Vegetables of choice - see |
transformation food tables. |

BODY TRANSFORMATION MEAL PLAN DESIGN ied

152 U.P. ~~ OF PERSONAL TRAINING
HIGH-CARB MAIN MEALS

BEEF RAGU AND

WHOLEGRAIN SPAGHETTI
ae CALORIES PROTEIN FAT CARBS”
COOK TIME: 30 mins - 1 hour. 475 45 15 40

eee)

EQUIPMENT METHOD
- Digital food scales.
1. Place a frying pan lightly coated with low-calorie cooking
- Large non-stick frying pan.
spray over medium-high heat. Add the garlic and onion
- Regular non-stick saucepan. and sauté for 1-2 minutes.
2. Add the oregano, paprika and balsamic vinegar and
INGREDIENTS | combine well.

- Low-calorie cooking spray. 3. Add the minced beef and stir-fry until cooked through.
- 1 garlic clove, minced or ) 4. Add the peppers and mushrooms and stir-fry for up to
1 tsp garlic paste. | 5 minutes until tender.

Bi SECS 5. Pour over the chopped tomatoes, stir well and leave to
- 1 tsp dried oregano. simmer on low heat for 20 minutes uncovered.
+ 1 tsp smoked paprika.
- ig 6. While the ragu reduces, bring a pan of water to the boil
eee wneda: and cook the spaghetti as instructed on the packaging.
- 150g lean minced beef (10% fat).
. 50g peppers (any colour), diced, 7. Drain off the spaghetti, add to your plate and season with
: sea Salt and black pepper.
- 50g mushrooms, sliced.
- 100g chopped tomatoes.
8. Sprinkle the basil over the ragu (which should be a thick but
saucy consistency) and toss through.
- 50g wholegrain spaghetti.
- 1 tsp shredded basil. 9. Remove the pan from the heat and serve the ragu on top
of the spaghetti along with any vegetables of your choice.
Serve with:
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 153

 Zi
154 U.P ENCYCLOPAEL a tuco2)1@) Zz < f=2 Zz "a
at de
AND SALADS
Roasted Mediterranean Vegetables
Cauliflower Rice
Spiralized Sesame Noodles
Salads and Dressings

BODY TRANSFORMATION MEAL PLAN DESIGN ey)

156 U.P. ENCYCLOPAEDIA a Wwro7)() Za x4 = Ee fod< Zz Zz (0)
VEGETABLES AND SALADS

CALOR
PREP TIME: Under 10 mins. ESA DERSTES . sl! > CARBS

COOK TIME: Under 30 mins. 60 5 0 10

kCal g g g

EQUIPMENT METHOD
- Baking tray.
1. Preheat your oven to 180°C
(fan 160° C/gas mark 4).

2. Add the aubergine, courgette,

INGREDIENTS peppers and red onion to a baking tray.

- 100g aubergine, diced 3. Lightly coat the vegetables with

(large chunks). low-calorie cooking spray and season
- 100g courgette, diced with smoked paprika, dried basil, sea
(large chunks). salt and black pepper.

- 100g peppers, diced 4. Roast the vegetables in the oven for

(large chunks). 20 minutes.
- ¥ red onion, diced 5. Drizzle the red wine vinegar over
(large chunks). the vegetables making sure they are
- Low-calorie cooking spray. evenly coated.
- ¥% tsp smoked paprika. 6. Roast the vegetables for an additional
- Y tsp dried basil. 5 minutes and serve as part of a
recipe of your choice.
- Sea salt and black pepper.
- 1 tsp red wine vinegar.

BODY TRANSFORMATION MEAL PLAN DESIGN 157

PREP TIME: Under 10 mins.
COOK TIME: Under 10 mins.

EC ERDRDIE Re an eee ae arabes

EQUIPMENT METHOD
- Blender or food processor.
1. Add the cauliflower to a blender or food processor and
* Cling film pulse until it has a couscous-like consistency.
2. Season with fresh parsley, sea salt and black pepper.
3. Steam the cauliflower rice for 5 minutes. Alternatively,
INGREDIENTS
place in a bowl covered with cling film and microwave on
- 150g cauliflower, chopped (florets). full power for 5 minutes. Make sure to pierce holes in the
cling film to allow hot air to escape.
- 1 tsp chopped fresh parsley.
- Sea salt and black pepper. 4. Top with pomegranate seeds and serve in place of rice or
couscous in a recipe of your choice.
- 1 tsp pomegranate seeds.

158 U.P, ENCYCLOPAEDIA OF PERSONAL TRAINING

 CALORIES PROTEIN FAT CARBS
PREP TIME: Under 10 mins.
COOK TIME: Under 10 mins. 85 5 5 5
kCal g g g

GEG

EQUIPMENT METHOD
- Spiralizer.
, 1. Feed the courgette through the spiralizer to create
| - Large non-stick frying pan. courgette noodles.

2. Place a frying pan over medium-high heat. Add the sesame oil
and noodles and stir-fry for 3-4 minutes.

INGREDIENTS 3. Sprinkle over the sesame seeds and season with sea salt and
black pepper.
- 150g courgette. Jpn
4. Remove the pan from the heat and serve the noodles in place
- 1 tsp sesame oil. we ;
: of standard noodles or spaghetti in a recipe of your choice.
- 1 tsp sesame seeds.
- Sea salt and black pepper.

BODY TRANSFORMATION MEAL PLAN DESIGN 159

SALADS & DRESSING
Salads are an easy way to add fruit and vegetables
to your meal plan and are staple meals in our
transformation clients’ diets.

AGDEDSGARBS @aa--~

ADDED FATS *= >a ~o

ADIDEIDE PROT BUNT s a - -o

ADDED, COLOUR fem - se

ADDIED) GRUN CH i -> >a -

SALAD BASE «-=++-==+--=====

Coie ee ee ed

POSITIVES (Note: restaurant salads are not automatically low-calorie options.

- Low-calorie and high in fibre which Always ask for the dressing to be served on the side).
makes them very filling.
There is an almost unlimited number of potential salad combinations
- An easy way to add variety to your to try. Use the following graphic to start making a variety of fresh
meal plan (and use up leftovers) by salads - do not be afraid to experiment!
swapping in different ingredients.

- Minimal preparation time and easy

to make multiple servings in one go.

160 U.P, ENCYCLOPAEDIA OF PERSONAL TRAINING

 GUIDELINES:
> You can prepare a salad to have as a starter, > There are no exact required portion sizes for each
side-dish or as the main meal itself. | component, and you can customise them to meet
your nutrition targets for a given meal.
> Each table row is an example salad combination,
but you do not have to stick to these, andcanmix > Tosave time, you can buy pre-washed and shredded
and match any of the ingredients together. | salad bases and add extra ingredients on top.

SALAD ADDED PND) DB)=P) .\3)B) 1B) yD] D)4B) y\ D)B) 4D)
BASE CRUNCH COLOUR PROTEIN FATS CARBS

Erinach Cucumber. ; Chicken breast ‘ Wholewh

olewheat pitta
"3 sliced (eres strips Olives bread, sliced

Rocket Peppers, sliced Grated carrot Tofu, diced Toasted seeds Quinoa

Kale Radish, sliced Beetroot Steak strips Feta, crumbled Roasted butternut
squash, diced

Boiled eggs Blue cheese Steamed sweet

Watercres P | ; ‘
“ Saeed Redronion halved crumbled potato, diced

: Grilled Walnuts,
Mixed leaves Green beans aubergine Tuna chunks coat Chickpeas

Once you have made your salad, the next step is to add a dressing. You can use store-bought dressings or
single-ingredient options like olive oil and lemon juice.

Alternatively, you can try making a dressing from scratch. To make a simple salad dressing, all you need is an oil
(e.g. olive oil), acid (e.g. balsamic vinegar) and a selection of herbs (e.g. parsley) and sweet ingredients (e.g. honey)
| for added flavour. For a quick and easy method, select one ingredient from each column in the table below, add
everything to a mixing bowl and whisk with a fork for 30 seconds to combine.

BASE (2-3 TBSP) Added Acid (1 tsp) Added Herbs Added Sweetness

Olive oil Balsamic Vinegar Parsley Honey

Rapeseed oil Dijon mustard Chives Orange juice

Avocado oil Lemon juice Basil -

. = Thyme 3

BODY TRANSFORMATION MEAL PLAN DESIGN 161

iy U.P. ENCYCLOPA a Ww[a"4wn ie} Z <t =aes = a < Z 2)
ze
-INSPIRAT
Burrito

Pizza

Chocolate ‘Ice Cream’

Avocado Chocolate Mousse

BODY TRANSFORMATION MEAL PLAN DESIGN 163

164 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING ;
get aN
REFEED INSPIRATION

CALORIES PROTEIN FAT — CARBS

PREP TIME: Under 10 mins.
COOK TIME: Under 30 mins. 580 50 20 50
kCal g g g

EQUIPMENT METHOD
- Digital food scales.
1. Place a frying pan over medium-high
- Large non-stick frying pan. heat and add the garlic.
2. Add the minced beef and smoked
paprika and stir-fry until
NGREDIENTS
cooked through.
- % garlic clove, minced or 3. While the minced beef cooks, lay out
1 tsp garlic paste. the tortilla wrap and spread the ricotta
- % tsp smoked paprika. cheese evenly on top.
- 150g lean minced beef 4. Add the spinach, tomatoes, cooked
(10% fat). rice and black beans to the tortilla.

- 1 tortilla wrap. 5. Top with the cooked beef and wrap

into a burrito. Serve with a side of
- 20g ricotta cheese.
vegetables of your choice.
- 50g spinach.
- 50g tomatoes, sliced.
- 100g cooked basmati rice
(uncooked weight: roughly 20q).
- 50g drained black beans.

Serve with:

- Vegetables of choice - see

transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 165

 U.RSBNGKENOP:
2
166 (.
BI. OF PERSO
Wiha.
 -

REFEED INSPIRATION

PIZZA

PREP TIME: Under 10 mins.

COOK TIME: Under 30 mins.
kCal g g g

ae Sere ae es Eee EE Se ee ee ee ar

EQUIPMENT | METHOD
- Digital food scales.
. Large non-stick frying pan. 1. Preheat your oven to 200°C (fan 180°C/gas mark 6).

- Baking tray. : 2. Roast the chicken breast on a baking tray until

cooked through.
+ Grill pan.
3. Remove the cooked chicken from the oven and allow to cool.
Then, use 2 forks (or your fingers) to tear the chicken into
INGREDIENTS thin strips.
4. Prepare the bacon by grilling under a high heat until crispy,
- 50g mushrooms, sliced Age: : :
then slice into thin strips.
- 1 tortilla wrap.
5. Place a frying pan lightly coated with low-calorie cooking
- 50g tomato passata. spray over medium-high heat. Add the mushrooms and
- 1 tsp dried basil. stir-fry for 2 minutes.
+ 100g chicken breast. 6. Lay out the tortilla wrap and spread the tomato passata
- 2 bacon slices. evenly on top. Sprinkle over the dried basil and mushrooms.
. Low-calorie cooking spray. 7. Add the chicken, bacon, peppers and mozzarella to
- 50g peppers (any colour), diced. the tortilla.

+ 25g mozzarella. 8. Grill the tortilla under a high heat until the edges begin
to brown.
- 50g spinach.
9. Top with spinach and serve with vegetables of your choice.
Serve with:
- Vegetables of choice - see
transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 167

 QO.
168 2 a uyes iS)= Oo =!ie} x Ww(a)as 1e) vey oo ira)[a4w Z —
 -

REFEED INSPIRATION

CHOCOLATE ‘ICE CREAM’

PREP TIME: Under 10 mins. CALORIES PRC

COOL TIME: 1 - 2 hours. 100 10 2, 10
kCal ! g g g

EQUIPMENT METHOD
- Digital food scales.
1. Add the banana, Greek yoghurt, whey protein, cocoa
atts powder and milk to a blender or food processor. Pulse until
- Blender or food processor. | the mixture has a smooth and creamy consistency.
- Grater. | 2. Use a spatula to guide the mixture into a plastic container.
- Plastic container. . Grate over the dark chocolate, stir well and place in the
freezer for 2 hours.
3. Remove the ice cream from the freezer and stir with a spoon
INGREDIENTS (this creates a light, creamy texture).
4. To serve your ice cream, remove from the freezer 10 minutes
Note: makes 4 portions.
focoe beforehand for an easy scoop (store for up to 1 month).
- 1 frozen banana, peeled and sliced.
| 5. Enjoy the ice cream by itself or serve along with fruit, nuts
« 200g 0% fat Greek yoghurt. | or seeds of your choice.
- 25g chocolate whey protein.
- 1 tbsp unsweetened cocoa powder.
- 75ml skimmed milk.
- 10g 70-90% dark chocolate.

Serve with:
- Fruit, nuts and seeds of choice -
see transformation food tables.

BODY TRANSFORMATION MEAL PLAN DESIGN 169

AUTRAINING4
al . o ‘ -
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a0>
GEE ist
hye tte’
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“>
: a
ee ee

REFEED INSPIRATION

AVOCADO
CHOCOLATE MOUSSE
_ ane _
CALOR
PROTEINIES
FAT CARBS
COOL TIME: Under 30 mins. 235 15 ibs: 10

SEES Se
EQUIPMENT METHOD
- Digital food scales.
1. Add the avocado, whey protein, cacao powder, coconut oil,
~ Blender or food processor. Greek yoghurt and honey to a blender or food processor.
- Spatula. Pulse until the mixture has a smooth and creamy consistency.
* Serving bowl. 2. Use a spatula to guide the mixture into a serving bowl. Chil
- Grater. in the fridge for 15-30 minutes untii the coconut oil sets in
the mix creating a thicker texture.
fs | 3. Remove the mousse from the fridge,: grate over the dark
INGREDIENTS chocolate and serve topped with fresh raspberries and any
extra fruit, nuts or seeds of your choice.
Note: makes 2 portions.
- 1/2 avocado, peeled.
- 30g chocolate whey protein.
- 1 tbsp unsweetened cacao powder.
+ 1 tbsp coconut oil, melted.
- 1 tbsp 0% fat Greek yoghurt.
- 1 tsp honey.

Serve with:
- 10g 70-90% dark chocolate.
+ 30g raspberries.
- Fruit, nuts and seeds of choice -
see transformation food tables.
BODY TRANSFORMATION MEAL PLAN DESIGN 17]
 ee s
"BODY TRANSFORMATION MEAL PLAN DESIGN 173
TRANSFORMATION CASE STUDIES

BEFORE AFTER

CLIENT PROFILE —115kg«- 75kg¥

Age: 40s
Transformation time frame: 33 weeks
40%+ 15% V

33 WEEKS

fe i4

When Mike started his transformation, he weighed In just 33 weeks, Mike lost 40kg in bodyweight,
115kg and his diet was out of control. AO inches from his waistline and dropped from a
body fat percentage of over 40% to 15%.
Working long hours as a construction company director
meant he skipped breakfast, snacked throughout the Completing his transformation has helped Mike go
day and relied heavily on takeaways in the evening. from feeling constantly tired and sluggish, to feeling
energised and positive.
“My biggest mistake before joining Ultimate
Performance (U.P.) was portion control. | ate what | “Lam a lot more in control of my diet now. | feel great
wanted, when | wanted”. and wake up looking forward to what each day brings.
| feel 10 years younger since starting at U.P.”
“| previously tried a meal replacement diet (shakes and
soups) and lost three stone in 12 weeks. The diet was
not sustainable though and | gained the weight back,
plus extra, and ended up weighing more than when |
started!”.

174 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

TRANSFORMATION
HABITS
PRE-TRANSFORMATION TRANSFORMATION

Too busy for breakfast. 4 balanced meals spaced evenly

Snacked on sandwiches, crisps and throughout the day.
chocolate bars throughout the day. Used a meal-delivery service during
Huge takeaway meals for dinner. the day and prepared own dinner.

Usual dinner out was burger and chips. Used digital food scales and tracked
diet in MyFitnessPal (when preparing
own meals).
Researched restaurant menus and tried
to save calories earlier in the day.

100g of protein per day. Included a protein source at every

meal and aimed for 200g per day.

Minimal. A key part of every meal.

1 litre per day. 3-4 litres per day.

5-6 coffees per day 2 black coffees per day.

(all with sugar and milk).

2-3 late nights out drinking per week. No alcohol during transformation.

Commuted via cabs/tube and 3-4 resistance training and

averaged 3,000 steps per day. 1-2 HIIT workouts per week.
No resistance training. Walked to and from work and averaged
at least 10,000 steps per day.

BODY TRANSFORMATION MEAL PLAN DESIGN 175

TRANSFORMATION CASE STUDIES

CLIENT PROFILE poe sh ee - 115kg 89kg ¥

Age: 40s
fo) O“% VW
Transformation time frame: 33 weeks I~fatpercentage 30% 10%

WEEKS
psawerks | UMA |
33 WEEKS

Andy’s weight had been slowly increasing for | With the help of his trainer, Andy managed to lose
15 years before he started working with 26kg and cut his body fat down by two thirds in 33
Ultimate Performance (U.P.). weeks. He has dropped from wearing 3XL clothing to a
| medium, has started playing rugby again at the age of
He played rugby professionally when he was younger 47 and completed a photoshoot to mark the end of his
and never had to pay much attention to his diet due transformation (alongside his wife who also transformed
to the demanding training schedule. at U.P).

“Back in my playing days, | could get away with “Looking back, 33 weeks ago | had a full beard, was
eating pretty much anything | wanted. We would not happy with myself, and would try to hide in extra
drink after games, eat lots of takeaways, and never clothing in photos. Now, who cares, bring it on!”
put on a pound!”

But, a severe shoulder injury put a stop to his sporting

career and with the transition to a more sedentary
lifestyle, his weight slowly crept up.

176 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 TRANSFORMATION
PRE-TRANSFORMATION TRANSFORMATION
HABITS

Never ate breakfast and often 4 balanced meals spaced evenly

r AIATIALS”
PLANNING forgot to eat during the day at work. throughout the day.
Frequent meals out and takeaways. Batch cooked food in advance
for the week.
Only form of portion control was
whatever fitted on the plate. Used digital food scales and tracked
diet in MyFitnessPal.
Dined out regularly, but made smart
choices, e.g. fillet steak and vegetables.

Typical main meal was Spaghetti Included a protein source at every

bolognese, which was 95% meal and aimed for 200g per day.
carbohydrates and a little meat
Main protein sources were chicken,
in the sauce.
beef mince, salmon and prawns.

‘Token serving’ with evening meal to A key part of every meal.

make the plate look a little less white.

Very rarely drank water by itself. 4 litres per day.

5-6 teas per day. : 1 black coffee per day.

Tee-total. No change.

2-3 bike rides per week but no 3-4 resistance training workouts
resistance training. per week and daily LISS workouts
on exercise bike at home.
Sedentary lifestyle and never got
close to 10,000 steps per day. Averaged at least 10,000 steps
per day.

ee
Sa
eee
SR
BODY TRANSFORMATION MEAL PLAN DESIGN WT

aPe
TRANSFORMATION CASE STUDIES

BEFORE AFTER

CLIENT PROFILE 90kg 71kg¥

Age: 30s
Transformation time frame: 14 weeks
20% 8%

Neil was by no means new to the fitness lifestyle when Frustrated with his lack of results and confused by all the
he joined Ultimate Performance (U.P.). conflicting information in magazines and online,
Neil joined U.P. and with the help of his trainer managed
In fact, he had spent five years going it alone in the
to lose 19kg and more than half his body fat in just
pursuit of increased size and strength before deciding
14 weeks.
to start his transformation challenge.
“Coming to U.P. and letting them advise and make
However, a complete lack of dietary awareness meant
decisions on what approach to take was essential for
that he was sabotaging all his hard work in the gym.
someone like me.”
“Before joining U.P, | definitely managed to increase my
“Without this structure, Id have been completely lost
size, but I'd say that it was mostly in the form of body
and probably still in the same shape that | was three
fat, especially around my waist.”
months ago.”
“| thought fat gain was an inevitable side effect of trying
to build muscle, but | got a real shock when | saw my
‘before’ pictures.”

178 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

TRANSFORMATION
HABITS PRE-TRANSFORMATION TRANSFORMATION

MEAL No awareness of calories or Spaced meals evenly throughout the

PLANNING macronutrients when deciding day to help combat evening cravings.
what to eat.
Got into a meal planning routine and
Standard weekend breakfast: 3 x bacon had go-to meals — salmon, broccoli
and egg McMuffin and a hash brown. and sweet potato was a favourite!
TV eater — mindlessly snacked on ice Limited dining out but favoured steak
cream and chocolate bars. restaurants when he did. Ordered extra
vegetables and a mint tea for dessert.
Used digital food scales and tracked diet
in MyFitnessPal.

Roughly 300g of protein per day. 200g of protein per day.

PROTEIN
Used to think that the more protein
you ate, the more muscle you built.

FRUIT AND Always made an effort with A key part of every meal and even
VEGETABLES vegetables, but hardly ever ate fruit. started looking forwards to steamed
broccoli!

WATER Less than 1 litre per day. A litres per day.

CAFFEINE Several espressos per day while at work. No caffeine during transformation.
Post transformation, 1-2 black
coffees per day.

ALCOHOL Quit smoking and cut down on drinking Tee-total during transformation.
before starting transformation.

TRAINING Resistance trained for 5 years, but had 3 resistance training and 2 HIIT
no specific goal and lacked direction. cardio workouts per week.
Never paid attention to step count, so Averaged at least 10,000 steps
no idea on pre-transformation average. per day.

BODY TRANSFORMATION MEAL PLAN DESIGN 179

TRANSFORMATION CASE STUDIES

DEE
BEFORE AFTER

CLIENT PROFILE 60kg 49kg¥

Age: 30s
Transformation time frame: 22 weeks

22 WEEKS

Before joining Ultimate Performance (U.P.), Dee had no During her 22 week transformation, Dee lost 11kg and
idea how much her diet and lifestyle were impacting on managed to resolve several health complaints that years
her health and body composition. of medications and treatments had failed to address.

She suffered from anxiety, psoriasis (an inflammatory Her psoriasis cleared up within weeks of starting and she
skin condition) and had endured 20 years of chronic now gets eight hours of quality sleep a night. She has
insomnia. also switched jobs after over 12 years with the same
company, completed a photoshoot and ran a marathon.
As asenior executive at a global company, she saw her
diet as a barrier to productivity and felt that by starving “I’m 37 and now have measurements smaller than | did
herself, or eating on-the-go, she was being efficient. | when | left university. I've knocked over 10 years off my
age in terms of being physically and mentally fitter and
“I'd never seen food as fuel before. I'd seen it as this stronger.”
inconvenience that | had to do in between trying to do
everything else.”

180 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

TRANSFORMATION
HABITS ss PRE-TRANSFORMATION TRANSFORMATION

MEAL Never ate breakfast and rarely had lunch 4 balanced meals spaced evenly
PLANNING (apart from boozy weekend brunches). throughout the day.
Ate dinner late at night and mostly Scheduled meal times in diary and had
takeaways. easy to prepare go-to meals.
Only cooked at home once every few Used digital food scales and tracked diet
weeks. in MyFitnessPal.
Saw eating as an inconvenience and Planned ahead and included a weekly
thought skipping meals was being dinner out with partner in meal plan.
efficient.

‘What is protein...?’ 120g of protein per day.

PROTEIN
Used to think that eating protein Favourite protein-based meal was
and lifting weights bulked you up. smoked salmon and poached eggs for
breakfast (took less than 3 minutes to
prepare at work).

FRUIT AND Ate a carbohydrate-rich diet, A key part of every meal.

VEGETABLES but very few fruit and vegetables.

WATER Very rarely drank water by itself. 3-4 litres per day.

CAFFEINE 12 coffee/teas per day. 1-2 black coffees per day.

ALCOHOL 14 large glasses of wine per week. No alcoho! during transformation.

Post-transformation, 2-3 glasses
of wine per week, but often goes a
month without.

TRAINING No resistance training. 3-4 resistance training workouts

per week.
Sedentary lifestyle due to always
feeling physically exhausted (caused Averaged at least 10,000 steps
by lack of sleep). per day.
Trained for and completed marathon
at the end of her transformation.

BODY TRANSFORMATION MEAL PLAN DESIGN 181

TRANSFORMATION CASE STUDIES

HELLY
BEFORE AFTER

CLIENT PROFILE 65kg 50kg¥

Age: 30s
Transformation time frame: 18 weeks
40% 27%V

18 WEEKS

Kelly's weight had spiralled out of control before Kelly lost a total of 15kg during her 18 week
joining Ultimate Performance (U.P.). transformation and went from wearing a dress size
14 to asize 6.
She had gone from being fit, healthy, and competing
in triathlons, to what she describes as being a “| was confident that U.P. would help me shift some
‘fat lazy blob’. excess weight and get back into a routine, but | thought
it would take 18 months. In my wildest dreams, | never
The biggest challenges Kelly faced were trying to find imagined looking like | do after only 18 weeks”.
consistency with her diet while commuting between
London and Paris for work, and overcoming her “It’s no exaggeration to say that U.P. has changed my life
emotional eating habits. for the better. I'm the happiest I’ve ever been in myself
(and the smallest!), and will never let myself slip back
“My diet gave me zero energy and made me lethargic. into my old ways.”
| was using food and alcohol as a comfort blanket to
mask how | was feeling. It was a viscous cycle that |
could not break.”

182 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

TRANSF_ Peaeabeal PRE-TRANSFORMATION TRANSFORMATION
MEAL Aimed for 3 meals but often skipped 4 balanced meals spaced evenly
PLANNING breakfast and snacked later in the day. throughout the day.
Rarely prepared own food and relied Cooked more at home, invested in
on calorie-dense shop-bought and Tupperware and learned to make
restaurant meals. better choices when dining out.
No understanding of appropriate Used digital food scales and tracked
serving sizes or nutritional values of diet in MyFitnessPal.
different foods.

Bacon sandwich for breakfast, Similar amount of protein, but from

PROTEIN
chicken baguette for lunch and steak lean sources served with vegetables.
for dinner (roughly 100g of protein).

FRUIT AND Always made an effort and averaged More consistent and now
VEGETABLES 3-4 servings per day. a key part of every meal.

WATER Very rarely drank water by itself. Included a drink before each meal to
help control appetite.

CAFFEINE 1-2 teas per day (with sugar). Swapped sugar for stevia and
had the occasional diet soda.

ALCOHOL 1-2 bottles of wine on the weekend Tee-total during transformation.

and 5-6 cocktails on a typical night out. Post transformation, 1-2 drinks
on the weekend.

TRAINING Intimidated by the gym and avoided Joined a 24-hour gym and stayed
it at all costs. in hotels with gyms to avoid missing
workouts.
Hardly walked anywhere, used taxis
to commute and sat stationary in 3-4 resistance training workouts
meetings all day. per week.
Averaged at least 10,000 steps per day.

BODY TRANSFORMATION MEAL PLAN DESIGN 183

TRANSFORMATION CASE STUDIES

VICHY
CLIENT PROFILE af 83kg 65kg¥
Age: 40s ; ¥

Transformation time frame: 20 weeks B 631% 11% ‘:

rear
Mj)
7

Vicky joined Ultimate Performance (U.P.) knowing “It's been totally transformative. | feel like I've gotten my
she needed to make wholesale changes to her lifestyle. life back. In fact, | don’t think I've ever had a body shape
ree ; as good as this - even as a teenager!”
As a busy chief information officer, she was working
70-hour weeks, skipping meals and drinking most “Completing my transformation has given me the
nights. confidence to try new things. | don’t hold back anymore.”

“| had fallen into some really bad habits. | wasn’t eating

properly, | wasn’t sleeping very well and | was drinking
way too much.”

Vicky lost 18kg over her 20 week transformation,

achieved her goal of performing pull-ups with strict
technique, and now has the confidence to take on
physical challenges like trekking to Everest basecamp.

184 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

TRANSFORMAT
eon ION PRE-TRANSFORMATION TRANSFORMATION

MEAL Diet was not a priority. Whatever 4 balanced meals spaced evenly
PLANNING fitted around work schedule throughout the day.
50- ;
Pi Daur working weeks). Batch cooked food in advance
Skipped breakfast and often did for the week.
not eat until early afte ee
eet Used digital food scales and tracked
Several work-related dinner and diet in MyFitnessPal.
drink event
vents per week Dined out regularly, but made smart
choices, e.g. fillet steak and vegetables.

PROTEIN Never thought about protein and Included a protein source at every
had a maximum of 50g per day. meal and aimed for 200g per day.
Main protein sources were chicken,
beef mince, salmon and prawns.

FRUIT AND 1-3 servings per day, but thought A key part of every meal.
VEGETABLES 5 was impossible!

WATER Very rarely drank water by itself. 4 litres per day.

CAFFEINE Depended on 3-4 coffees to survive Double espresso in the morning

the day. and fruit teas throughout the day.

ALCOHOL 2-3 glasses of wine every day and Tee-total during transformation.

pe bably more soltlie weskends) Post transformation, 1-2 drinks

on the weekend.

TRAINING No resistance training. 3-4 resistance training workouts

Sedentary lifestyle and only Per Wes k.

steps were walking to the bus. Cycled to and from work and averaged
at least 10,000 steps per day.
Trained for and completed trek to
Everest base camp at the end of her
transformation.

BODY TRANSFORMATION MEAL PLAN DESIGN 185

 SUPPLEMENTS
THERE’S A CERTAIN DEGREE OF RELUCTANCE ON OUR PART TO EVEN INCLUDE
ANYTHING IN THIS BOOK ON THE ROLE OF NUTRITIONAL SUPPLEMENTS.

Too often the supplement industry is full of outright lies | & If taking a multivitamin, you may need to reduce the
about the importance of supplements in the hierarchy doses of other supplements, e.g. magnesium.
of needs to help you get in shape. Here’s the bottom
line - whilst at U.P. we are firm believers in the power of
> Fish oil is a combination of many different fatty
“essential” supplements that we detail in this chapter, acids, but the important ones are EPA and DHA.
we always advise our clients to focus their attention To work out the relevant amount per serving add
and budget on buying the best quality food, both for together the values for EPA and DHA listed on the
themselves and their families, long before considering product label
using supplements. > There are several different supplement forms of
It is true that many clients come to us with impaired magnesium. Cheaper forms (e.g. magnesium oxide)
digestion, and supplements can help with that because have poor absorption rates and can cause stomach
you are what you absorb (digest), not what you eat, upset. We recommend and use magnesium glycinate
and most modern diets have played havoc with the in our magnesium supplement, ‘UltraMag’, for
nutritional status of the general population. However, optimal absorption.
supplements are a tertiary consideration, lagging way
> Take all supplements with meals. The one exception
behind a proper diet, exercise and stress management.
is probiotics, which we recommend taking before
Use supplements judiciously. Do not fall into the trap meals.
of thinking they are essential. They are by their very
definition “supplementary”.

UP wns
SUPPLEMENT RECOMMENDED DOSE
Multivitamin Take daily as instructed on product label.
Fish Oil 1-2g daily. LJ ReUMae
OMEGA 3
ayULTRAMAG NCENTRA
Vitamin D3 1,000-2,000 IU daily. r UMATE

Magnesium 200-400mg daily.

Digestive Enzymes Take daily as instructed on product label. 13AEPLEN
Probiotic Take daily as instructed on product label.
With Vitamin K1 and
Y - PERFORMANCE - HE

TY - PERFORMANCE - 4
PERFORMANCE ipplement
For our full range of supplements, visit our website:
CAPSULES
www.upfitness.com/shop ty) CAPSULES

186 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 QUICK START
NUTRITION TARGETS
‘ IN THIS SECTION, WE HAVE PROVIDED ‘QUICK START NUTRITION TARGETS’
YOU CAN USE TO CREATE YOUR MEAL PLAN.

To find your nutrition targets:

p> Find the reference table that is closest to your body p> Progress to ‘Transformation Foods’to start
fat percentage estimate, e.g. if you are 17%, use creating your meal plan.
the reference table for 15%.
Note: Ifyou weigh more than 110kg or your body fat
p> Find the bodyweight row that is closest to your percentage estimate is higher than 40%, use the targets
bodyweight, e.g. if you weigh 67kg, use the 65kg for 110kg or 40% respectively.
: nutrition targets.

10% BODY FAT

FAT C
=
[yr
“-=. 1720
45kg 95 60 145 1495 1865
50kg 110 60 (59 1605 2015
55kg 120 65 160 1705 2160
60kg 130 70 165 1810 2305
65kg 140 US 170 AS )is) 2450
70kg 150 80 ZS) 2020 2595
75kg 160 80 190 2120 2740
80kg wi 85 190 2230 2890
85kg 185 90 195 2335 3035
90kg aS5 95 200 2440 3180
95kg 205 100 205 2540 3325
100kg HANS 105 210 2645 3470
105kg 225 105 225) 2750 36115
110kg 240 110 230 2860 S765

BODY TRANSFORMATION MEAL PLAN DESIGN 187

 15% BODY FAT

20% BODY FAT

29% BODY FAT

“70. 45 130° ” 1195 1525

45kg 80 50 130 1280 1650
50kg 90 5D 25 1360 1770
55kg 100 55 135 1435 1890
60kg Wie 60 185 1520 2015
65kg abs) 60 150 1600 ZA35
70kg 25 65 150 1680 2255
75kg 135 70 150 1760 2380
80kg 145 70 160 1840 2500
85kg 155 iD 55 1920 2620
90kg 160 80 160 2000 2740
95kg 170 80 170 2080 2865
100kg 180 85 170 2160 2985
105kg 190 85 180 2240 3105
110kg 200 Ne 180 2325 3230

188 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 30% BODY FAT

35% BODY FAT

40 115 1065 1395

45 115 ds5 1505
45 120 1200 1610
50 120 1260 TIS
50 125 325 1820
55 125 1390 (1925
55 130 1455 2030
60 130 USS 2135
60 135 1580 2240
65 130 1645 2345
65 140 1710 2450
70 135 1770 25DD
70 145 1835 2660
75 140 1900 2765
75 155 1965 2870

40% BODY FAT

40 100 1005 1335

40 110 1060 1430
45 110 a> 1525
45 110 1170 1625
50 110 1225 1720
50 115 1285 1820
50 125 1340 Sas
55 115 1395 2015
55 125 1450 2110
60 120 1505 2205
60 125 {i505 2305
65 125 1615 2400
65 130 IMSVES, 2500
65 135 1730 2Bo5
70 130 1790 2695

BODY TRANSFORMATION MEAL PLAN DESIGN 189

3,500kcal Rule Calorie Shifting

A meal planning guideline based on the fact that a pound A meal planning tactic that you can use to increase your calorie
(0.45kq) of body fat contains 3,500kcal. allowance on a specific day by taking calories from another
day in the week. Calorie shifting results in an uneven calorie
distribution across the week that is also known as ‘calorie
Activity Energy Expenditure (AEE) cycling’.
The number of calories you burn during purposeful exercise
(resistance training and formal cardio) and all other physical Calories
activity that is not sleeping or eating.
A unit of measurement, like how metres are a unit of length and
kilograms are a unit of mass. In the context of diet and exercise,
Activity Multiplier we typically use calories to measure: (1) the amount of energy
A method of expressing how active you are each day as a provided by food and drink, (2) the amount of energy you
number. For example, if your RMR is 2,000kcal and you expend expend, or ‘burn’, each day through physical activity.
an additional 1,000kcal through activity, your multiplier
would be ‘x 1.5’ (3,000/2,000). Most people fall somewhere
Essential Nutrient
between 1.4 and 2.2.
A nutrient that you require for normal physiological functioning
but that your body cannot create on its own. As a result, you
Adherence
must obtain it from a dietary source.
A measure of how closely you follow the nutrition and training
guidelines that make up your transformation program.
Formal Cardio

Structured cardio workouts deliberately performed as part of

Body Fat Percentage (%)
your training program.
The weight of all the fat on your body (fat mass) divided by
your total bodyweight and expressed as a percentage.
Guesstimate

An estimate of the nutritional value (calorie and macronutrient

Calorie Balance (also known as ‘Energy Balance’)
content) of a meal based on a combination of guesswork and
The relationship between the energy (measured in calories) research.
that enters your body from food and drink and exits as part of
your total daily energy expenditure (TDEE). Your body's calorie
Hidden Calories
balance can be positive, negative or neutral.
An ingredient that adds to the calorie count of a meal but is not
immediately apparent if you are not preparing the meal yourself.
Calorie Density
For example, oil and butter added by chefs to restaurant meals.
The number of calories provided per unit measure of food.
Foods that contain a high number of calories per serving are
High-Intensity Interval Training (HIIT)
‘calorie-dense’, whereas the opposite applies for ‘calorie-sparse’
foods. A type of formal cardio that alternates short periods of high-
intensity exercise (RPE 7-10) with less intense recovery periods
(RPE 2-3), e.g. sprint intervals.

190 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 Lean Body Mass (LBM) Non-Exercise Activity Thermogenesis (NEAT)
A component of body composition, which you can calculate by The number of calories you burn performing all physical activity
subtracting your fat mass from your total bodyweight. that is not purposeful exercise, sleeping or eating. NEAT consists
of a voluntary component, e.g. walking, and an involuntary
Low-Intensity Steady State (LISS) Cardio component that is beyond your conscious control, e.g. fidgeting.

A type of formal cardio that involves performing a low-intensity

Refeed
activity (RPE 1-4) for extended periods of time, e.g. treadmill
walking. A planned period of increased calorie intake while dieting that
can last anywhere from a few hours up to a few days.
Macronutrients
Resistance Training
A type of nutrient that your body requires in large amounts.
There are three macronutrients (protein, fat and carbohydrate), A type of exercise that forces your muscles to work against
which all provide your body with a certain amount of energy in resistance provided by your own bodyweight, free weights
addition to performing several other important roles. (dumbbells and barbells) and machines.

Maintenance Calorie Intake Resting Metabolic Rate (RMR)

The number of calories you need to consume to maintain your The minimum amount of energy your body needs to maintain
current bodyweight. vital life functions at rest, such as your heart rate and breathing.
RMR is often used interchangeably with the term, ‘basal
Meal Plan metabolic rate’ (BMR), which refers to the same concept, but
there is a technical difference in how you measure them.
An action plan for how to approach your diet for a specific
period, typically one week.
Thermic Effect of Food (TEF)

Measurement Error The number of calories you burn digesting, absorbing and
processing foods for use and storage inside your body.
The difference between a measured quantity and its actual value.

Total Daily Energy Expenditure (TDEE)

Metabolic Adaptations
The total number of calories you burn each day. TDEE is the
Adaptations made by your body in response to sustained caloric total of all calories burned via RMR, AEE and TEF.
restriction to slow down the rate of fat loss and conserve
energy. For example, reduced energy expenditure from NEAT,
changes in hormone levels and increased cravings and food-
focused behaviour.

Moderate-Intensity Steady State (MISS) Cardio

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A type of formal cardio that involves performing a moderate-
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~— 5km run.
-
7 - BODY TRANSFORMATION MEAL PLAN DESIGN 191
SETTING UP FOR SUCCESS
Areta, J., Burke, L., Camera, D., West, D., Crawshay, S., Moore, D., Stellingwerff, T., Phillips, S., Hawley, J. and
Coffey, V. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein
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306(8), pp.E989-E997.

Helms, E., Fitschen, P., Aragon, A., Cronin, J. and Schoenfeld, B. (2015). Recommendations for natural
bodybuilding contest preparation: resistance and cardiovascular training. The Journal of Sports Medicine and
Physical Fitness, 55(3), pp.164-178.

Helms, E., Morgan, A. and Valdez, A. (2015). The Muscle and Strength Pyramid: Nutrition.
muscleandstrengthpyramids.com, pp.29-59. .

Loeffelholz, C. (2018). The Role of Non-exercise Activity Thermogenesis in Human Obesity. [online] Ncbi.nim.nih.
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Hidden Dragon of Societal Weight Gain. Arteriosclerosis, Thrombosis, and Vascular Biology, 26(4), pp.729-736.

Levine, J. (2007). Nonexercise activity thermogenesis - liberating the life-force. Journal of Internal Medicine,
262(3), pp.273-287.
Longland, T., Oikawa, S., Mitchell, C., Devries, M. and Phillips, S. (2016). Higher compared with lower dietary
protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass
loss: a randomized trial. The American Journal of Clinical Nutrition, 103(3), pp.738-746.

Nader, G. (2006). Concurrent Strength and Endurance Training: From Molecules to Man. Medicine & Science in
Sports & Exercise, 38(11), pp.1965-1970.

Wilson, J., Marin, P., Rhea, M., Wilson, S., Loenneke, J. and Anderson, J. (2012). Concurrent Training:
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TRANSFORMATION NUMBERS
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y5686e00.htm [Accessed 2 Jul. 2018).

Gardner, C., Trepanowski, J., Del Gobbo, L., Hauser, M., Rigdon, J., loannidis, J., Desai, M. and King, A. (2018).
Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the
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 Garthe, |., Raastad, T., Refsnes, P., Koivisto, A. and Sundgot-Borgen, J. (2011). Effect of Two Different
Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes.
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7s What is the required energy deficit per unit weight loss?. International Journal of Obesity, 32(3),
— pp.573-576.

Helms, E.,Aragon, A and Fitschen, P. (2014). Evidence-based recommendations for natural bodybuilding contest
preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), p.1-20.

Helms, E., Morgan, A. and Valdez, A. (2015). The Muscle and Strength Pyramid: Nutrition.
muscleandstrengthpyramids.com, pp.26-80.

Jager, R., Kerksick, C., Campbell, B., Cribb, P., Wells, S., Skwiat, T., Purpura, M., Ziegenfuss, T., Ferrando, A., Arent,
S., Smith-Ryan, A., Stout, J., Arciero, P., Ormsbee, M., Taylor, L., Wilborn, C., Kalman, D., Kreider, R., Willoughby,
D., Hoffman, J., Krzykowski, J. and Antonio, J. (2017). International Society of Sports Nutrition Position Stand:
protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), pp.1-25.

|
Katch, F., Katch, V., McArdle, W. (2014). ‘Exercise Physiology: nutrition, energy, and Human Performance’, 8th
ed., Lippincott Williams and Wilkins, pp.8-38.

McDonald, L. (2017). The Women’s Book: Volume 1. A Guide to Nutrition, Fat Loss, and Muscle Gain. 1st ed.
_ Austin, TX, Lyle McDonald Publishing, pp.157-185.

Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly
: accepted rule. International Journal of Obesity, 37(12), pp.1611-1613.
,

~ Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids,
TAN:
ay Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press, pp. 265-768.
:

ha
a
S.
Katch, F., Katch, V., McArdle, W. (2014). ‘Exercise Physiology: nutrition, energy, and Human Performance’,
8th ed., Lippincott Williams and Wilkins, pp.8-38.
eet
Oe
# McDonald, L. (2017). The Women’s Book: Volume 1. A Guide to Nutrition, Fat Loss, and Muscle Gain. 1st ed.
Me
ye
Austin, TX, Lyle McDonald Publishing, pp.199-218.

Scientific Opinion on the safety of caffeine. (2015). EFSA Journal, 13(5), pp.1-74.
Wika
be

: U.S. Food and Drug Administration. (2018). Additional Information about High-Intensity Sweeteners
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Vy

ee IngredientsPackagingLabeling/ FoodAdditivesingredients/ucm397725.htm#Aspartame [Accessed 2 Jul. 2018].

al
s
> BODY TRANSFORMATION MEAL PLAN DESIGN 193
7
TRANSFORMATION MEAL PLANNING
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Kerksick, C., Arent, S., Schoenfeld, B., Stout, J., Campbell, B., Wilborn, C., Taylor, L., Kalman, D., Smith-Ryan
orp, T., Ormsbee, M., Wildman, R., Greenwood, M., Ziegenfuss,
Kreider, R., Willoughby, D., Arciero, P., VanDusseld
T., Aragon, A. and Antonio, J. (2017). International society of sports nutrition position stand: nutrient timing.
Journal of the International Society of Sports Nutrition, 14(1), pp.1-21.

La Bounty, P., Campbell, B., Wilson, J., Galvan, E., Berardi, J., Kleiner, S., Kreider, R., Stout, J., Ziegenfuss, T., Spano,
M., Smith, A. and Antonio, J. (2011). International Society of Sports Nutrition position stand: meal frequency.
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Trexler, E., Smith-Ryan, A. and Norton, L. (2014). Metabolic adaptation to weight loss: implications for the
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PROGRESS ASSESSMENT AND HOW TO MAKE CHANGES

Aragon, A. (2014). What causes weight loss plateaus, and how can they be overcome?. Alan Aragon’s Research
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Hume, P. and Marfell-Jones, M. (2008). The importance of accurate site location for skinfold measurement.
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194 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

BODY TRANSFORMATION MEAL PLAN DESIGN 195
ABOUT THE AUTHORS a
Nick Mitchell is the founder of Ultimate Performance - the only global
personal training business in the world, operating their own gyms across
four different continents.
Hailed as ‘one of the world’s leading body composition experts’ by multiple high
profile publications, Nick is renowned for developing methodologies that have
helped hundreds of thousands of people get in the best shape of their lives in the
quickest possible time.

gS ANGELES A multiple best-selling book author and a columnist in everything from

. Muscle & Fitness, Men’s Health, Men’s Fitness, and Flex, to the UK’s Daily
Telegraph, Nick spends what little spare time he has trying and failing to teach
NICK MITCHELL his children that daddy knows best.
Global CEO and Founder,
Ultimate Performance

Body Transformation Meal Plan Design is the second book

that Jonathan Taylor has co-written alongside Nick Mitchell.
Jonathan is the Deputy Head of Education at Ultimate Performance (U.P.) and is
an instrumental part of the team that continues to cement U.P.’s place at the top
of the results-producing tree across the global personal training industry.
A huge proponent of the benefits of hard work, Jonathan doesn't waste his time
on social media but you can see multiple examples of his work on the U.P. Twitter
(@upfitness) and Instagram pages (@upfitnesslive).

JONATHAN TAYLOR
Deputy Head of Education
at Ultimate Performance

196 U.P. ENCYCLOPAEDIA OF PERSONAL TRAINING

 FROM NICK MITCHELL |
The blood, sweat and tears of this book all belong to Jonathan Taylor. | do the easy bit and then he does all the
real work. If you've derived the results that | know you can get if you follow the plan, then the lion’s share of the
credit rests with him.
As always though, no book is a solo project. Praise and thanks have to go to Andrew Cheung, U.P’s Head of
Graphic Design, who built the pages that you've just read, as well as to the entire U.P. team who have worked so
tirelessly for the last decade to help us refine our processes so that we're unquestionably the world’s number one
results-producing personal training team.

FROM JONATHAN TAYLOR

Once again, | would like to take this opportunity to officially thank Nick Mitchell for the impact he has had on my
— career to date.

Working on the first two instalments of the U.P. encyclopaedia series together has been a life-changing
experience and one that |will never forget.
| also owe another huge thanks to my parents, Michael and Linda Taylor. After helping me to research and
proof-read this book for several months, | am now confident that they know more about resistance training and
nutrition than the average personal trainer!
Finally, |also owe huge thanks to Andrew Cheung for bringing this book to life, to Sean Murphy for his ongoing
friendship and mentorship, and to all my clients past and present who | continue to learn from every day.

BODY TRANSFORMATION MEAL PLAN DESIGN 197

 BODY
TRANSFORMATION
MEAL PLAN DESIGN
Distilled from our experience as the world's leading results- producing
trainers, Volume 2 of the U.P. Encyclopaedia of Personal Training,
gives you everything that you need to know to understand and create
your own body transformation meal plans and diets. Aimed at the
beginner right through to the experienced professional personal trainer,
we have included every lesson that we have learned whilst helping
thousands of men and women achieve body composition improvements
that critics claim are too good to be true!

Learn why the proof of the pudding is in the eating,

and experience results like never before.

LJ ReOMUNE
UK £14.99*
USD $19.99
*Recommended price

Cover and layout design Ultimate Performance Ltd 2018.