The Muscle and Strength Training Pyramid v2.0 Nutrition

TOC......Page 3 Foreword......Page 8 Preface......Page 12 What's New in the Second Edition......Page 17 What’s Added......Page 18 Introduction......Page 21 Mindset and Materials......Page 26 To Track or Not to Track?......Page 27 Accuracy, Flexibility, and Consistency......Page 28 Rigid Meal Plans......Page 30 The “Good Food vs. Bad Food” Approach......Page 32 Tools for Tracking......Page 35 How to Track Food......Page 36 How to Track Body Weight......Page 37 LEVEL 1 - Energy Balance......Page 42 Finding Maintenance by Tracking Weight and Food Intake Over Two Weeks - My Preferred Method......Page 44 Estimating Maintenance by Calculation......Page 47 Is Tracking Your Caloric Intake as a First Step Even Necessary?......Page 49 Should I Gain or Should I Cut?......Page 50 Deciding Appropriate Rates of Weight Loss......Page 54 About Cardio Use for Fat Loss......Page 55 Metabolic Magic?......Page 63 Practical Differences Between Weight Loss and Weight Gain......Page 66 Energy Availability......Page 68 LEVEL 2 - Macronutrients and Fiber......Page 74 How to Prescribe Macronutrient Guidelines......Page 75 Setting Macros for a Fat Loss Phase......Page 77 Setting Protein Intake......Page 78 Setting Carbohydrate & Fat Intake......Page 82 Setting Macros for a Gaining Phase......Page 84 Example Gaining Calculations......Page 87 Example Cutting Calculations......Page 89 Who Should Use These Recommendations?......Page 91 But How Do I Know if a Higher-fat, Lower-carb or Ketogenic Diet Is Right for Me?......Page 92 Fiber......Page 96 LEVEL 3 - Micronutrients and Water......Page 104 Minerals......Page 105 Vitamins......Page 106 Implementing The “Inclusive” Vs. “ Exclusive” Mindset......Page 107 Deficiency Considerations When Dieting......Page 108 Deficiency Considerations When In A Gaining Phase......Page 109 Simple Fruit And Vegetable Consumption Recommendations......Page 110 Fluid Intake......Page 112 LEVEL 4 - Nutrient Timing and Frequency......Page 117 Diet Periodization (Diet Breaks)......Page 118 Who Should Use a Diet Break?......Page 119 How Do You Implement a Diet Break?......Page 120 What Might Happen During These Diet Breaks?......Page 121 Single-Day Refeeds......Page 122 Who Should Use Single-Day Refeeds?......Page 123 What if You Are in a Gaining Phase?......Page 124 Multi-Day Refeeds and Carb Cycling......Page 125 Are There Other Ways to Implement Refeeds?......Page 126 What About Having Higher Calorie Intakes on Training Days and Lower Intakes on ‘Off’ Days?......Page 127 Meal Frequency......Page 128 Peri-Workout Nutrition......Page 131 Post-Workout Carbs......Page 132 Pre-Workout Carbs......Page 133 Peri-Workout Protein......Page 134 Considerations When Cutting......Page 135 Considerations for Extremely Active Athletes......Page 136 LEVEL 5 - Supplementation......Page 142 Protecting Yourself and Ensuring Quality......Page 143 Laboratory Analysis......Page 144 Proprietary Blends......Page 145 Protein Powder Scams......Page 146 Supplement Validity and Effectiveness......Page 147 Be Cautious with New Supplements......Page 149 Supplement List......Page 151 Multivitamins......Page 152 Essential Fatty Acids - (EPA and DHA)......Page 153 Vitamin D3......Page 154 Creatine Monohydrate......Page 155 Caffeine......Page 157 Beta-Alanine......Page 159 Citrulline-Malate......Page 160 Branched Chain Amino Acids (BCAAs)......Page 161 Beta-hydroxy-beta-methylbutyrate (HMB)......Page 164 Making Adjustment and Measuring Progress......Page 175 Issues with Body-fat Testing......Page 177 Assessing Scale Weight Change......Page 180 Visual Assessments......Page 184 Performance Assessments......Page 186 Why Bother Measuring at All?......Page 188 How to Measure......Page 189 How to Interpret Your Measurement Data......Page 191 Peaking for Competition......Page 194 Peaking for Physique Competition......Page 195 Carbohydrate Loading......Page 196 Eating Up Into Your Show......Page 199 Carbohydrate Back Loading......Page 200 Carbohydrate Front Loading......Page 202 Water and Electrolyte Manipulation......Page 203 Training Considerations for Peak Week......Page 205 Sample Pump Up Routine......Page 206 Putting it All Together: Sample Peak Week Strategies......Page 208 Carbohydrate Manipulations......Page 210 Meal Timing on the Day of the Show......Page 211 Water and Sodium......Page 212 When is it Appropriate to Change Weight Classes?......Page 213 The Pros and Cons of Dieting to a Lower Weight Class......Page 215 Making Weight......Page 217 Reducing Gut Content......Page 218 Reducing Body Water......Page 219 Rehydrating After Weigh-Ins......Page 221 Acute Weight Cutting Template for Saturday Competition......Page 223 The Recovery Diet......Page 226 Introduction......Page 227 The Reverse Diet vs. The Recovery Diet......Page 228 Scenario One - You Have More Shows to Do......Page 231 Scenario Two - You’re Finished for the Season......Page 232 Dealing with Fear of Weight Gain......Page 234 Transitioning to the Offseason After Recovery......Page 235 In Summary......Page 238 Global Nutrition Periodization for Physique Competitors......Page 239 Global Nutrition Phases and Their Characteristics......Page 241 Behavior and Lifestyle......Page 245 Tracking Your Numbers with the Three-tiered System......Page 246 Matching Precision to Needs......Page 247 Defining the Tiers......Page 249 Borrowing......Page 250 Eating Out......Page 251 Alcohol......Page 253 Relearning How to Listen to Your Body......Page 254 Habits and Internal Cues......Page 255 Scenario 1: Qualitatively Informed Gaining or Maintenance......Page 256 Scenario 2: Non-competition Fat Loss with Minimal Tracking......Page 259 Support......Page 265 Communication......Page 266 Challenging Beliefs......Page 268 Unsolicited Advice......Page 269 Resources......Page 274 Contributors To The Pyramids......Page 275 Tools and Databases......Page 278 Companies, Courses, and Publications......Page 279 Other Awesome Websites......Page 281 Final Words......Page 283 TOC 3 Foreword 8 Preface 12 What's New in the Second Edition 17 What’s Changed 18 What’s Added 18 Introduction 21 Mindset and Materials 26 To Track or Not to Track? 27 Accuracy, Flexibility, and Consistency 28 The Trouble With “All-or-Nothing” Thinking 30 Rigid Meal Plans 30 “Magic” Macros 32 The “Good Food vs. Bad Food” Approach 32 Tools for Tracking 35 How to Track Food 36 How to Track Body Weight 37 LEVEL 1 - Energy Balance 42 How to Find Maintenance Calories 44 Finding Maintenance by Tracking Weight and Food Intake Over Two Weeks - My Preferred Method 44 Estimating Maintenance by Calculation 47 Is Tracking Your Caloric Intake as a First Step Even Necessary? 49 Should I Gain or Should I Cut? 50 Deciding Appropriate Rates of Weight Loss 54 About Cardio Use for Fat Loss 55 Metabolic Magic? 63 Practical Differences Between Weight Loss and Weight Gain 66 Energy Availability 68 LEVEL 2 - Macronutrients and Fiber 74 How to Prescribe Macronutrient Guidelines 75 Setting Macros for a Fat Loss Phase 77 Setting Protein Intake 78 Setting Carbohydrate & Fat Intake 82 Minimum Recommended Carbohydrate and Fat Intake 84 Setting Macros for a Gaining Phase 84 Example Gaining Calculations 87 Example Cutting Calculations 89 Who Should Use These Recommendations? 91 But How Do I Know if a Higher-fat, Lower-carb or Ketogenic Diet Is Right for Me? 92 Fiber 96 LEVEL 3 - Micronutrients and Water 104 Identifying Our “Micros” 105 Minerals 105 Vitamins 106 Implementing The “Inclusive” Vs. “ Exclusive” Mindset 107 Deficiency Considerations When Dieting 108 Deficiency Considerations When In A Gaining Phase 109 Simple Fruit And Vegetable Consumption Recommendations 110 Fluid Intake 112 LEVEL 4 - Nutrient Timing and Frequency 117 Diet Periodization (Diet Breaks) 118 Who Should Use a Diet Break? 119 How Do You Implement a Diet Break? 120 What Might Happen During These Diet Breaks? 121 Single-Day Refeeds 122 Who Should Use Single-Day Refeeds? 123 So How Do You Implement a Single-Day Refeed? 124 What if You Are in a Gaining Phase? 124 Multi-Day Refeeds and Carb Cycling 125 Who Should Use Multi-Day Refeeds? 126 So How Do You Implement Multi-Day Refeeds? 126 Are There Other Ways to Implement Refeeds? 126 What About Having Higher Calorie Intakes on Training Days and Lower Intakes on ‘Off’ Days? 127 Meal Frequency 128 Peri-Workout Nutrition 131 Post-Workout Carbs 132 Pre-Workout Carbs 133 Peri-Workout Protein 134 Considerations When Cutting 135 Considerations When Gaining 136 Considerations for Extremely Active Athletes 136 LEVEL 5 - Supplementation 142 Protecting Yourself and Ensuring Quality 143 Laboratory Analysis 144 Proprietary Blends 145 Protein Powder Scams 146 Supplement Validity and Effectiveness 147 Be Cautious with New Supplements 149 Supplement List 151 The A-list - Supplements with an Evidence Basis 152 Multivitamins 152 Essential Fatty Acids - (EPA and DHA) 153 Vitamin D3 154 Creatine Monohydrate 155 Caffeine 157 The B-list - Conditionally Effective or Mixed Evidence Supplements 159 Beta-Alanine 159 Citrulline-Malate 160 The C-list - Supplements Without an Evidence Basis 161 Glutamine 161 Branched Chain Amino Acids (BCAAs) 161 Beta-hydroxy-beta-methylbutyrate (HMB) 164 Making Adjustment and Measuring Progress 175 Issues with Body-fat Testing 177 Assessing Scale Weight Change 180 Visual Assessments 184 Performance Assessments 186 Body Circumference Assessments 188 Why Bother Measuring at All? 188 How to Measure 189 How to Interpret Your Measurement Data 191 Peaking for Competition 194 Introduction 195 Peaking for Physique Competition 195 Carbohydrate Loading 196 Eating Up Into Your Show 199 Carbohydrate Back Loading 200 Carbohydrate Front Loading 202 Water and Electrolyte Manipulation 203 Training Considerations for Peak Week 205 Sample Pump Up Routine 206 Putting it All Together: Sample Peak Week Strategies 208 Carbohydrate Manipulations 210 Meal Timing on the Day of the Show 211 Water and Sodium 212 Nutritional Considerations for Making Weight 213 When is it Appropriate to Change Weight Classes? 213 The Pros and Cons of Dieting to a Lower Weight Class 215 Making Weight 217 Reducing Gut Content 218 Reducing Body Water 219 Acute Weight Loss Methods from Highest to Lowest Performance Risk 221 Rehydrating After Weigh-Ins 221 Acute Weight Cutting Template for Saturday Competition 223 The Recovery Diet 226 Introduction 227 The Reverse Diet vs. The Recovery Diet 228 How the Recovery Diet Works 231 Scenario One - You Have More Shows to Do 231 Scenario Two - You’re Finished for the Season 232 Dealing with Fear of Weight Gain 234 Transitioning to the Offseason After Recovery 235 In Summary 238 Global Nutrition Periodization for Physique Competitors 239 Global Nutrition Phases and Their Characteristics 241 Behavior and Lifestyle 245 Tracking Your Numbers with the Three-tiered System 246 Matching Precision to Needs 247 Defining the Tiers 249 Borrowing 250 Eating Out 251 Alcohol 253 Relearning How to Listen to Your Body 254 Habits and Internal Cues 255 Scenario 1: Qualitatively Informed Gaining or Maintenance 256 Scenario 2: Non-competition Fat Loss with Minimal Tracking 259 Social Environment 265 Support 265 Framily 266 Communication 266 Helping Others 268 Challenging Beliefs 268 Unsolicited Advice 269 Resources 274 Contributors To The Pyramids 275 Tools and Databases 278 Companies, Courses, and Publications 279 Other Awesome Websites 281 Final Words 283