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High-Powered Nutrition For Serious Athletes
BY TAYLOR ALLAN
www.TaylorAllanTraining.com
®TaylorAllanTraining
TABLE OF CONTENTS 1.) ELITE ATHLETES DO IT… YOU SHOULD TOO. 2.) MACRONUTRITIENTS FOR PERFORMANCE 3.) INDIVIDUALIZE EVERYTHING 4.) THE HIDDEN QUESTION 5.) WORKOUT NUTRITION 6.) THE TRUTH ABOUT SUPPLEMENTS 7.) TIE IT ALL TOGETHER
Thanks for downloading my High Powered Nutrition Manual. Inside you will
find the principles of sports nutrition that I use with my athletes to absolutely
EXPLODE their results. You have a huge competitive edge on your competition
right now, because these are secrets that most athletes don’t have a clue about.
Without further ado, here are the undisputed Keys to High Powered Nutrition
for Athletes:
#1: ELITE ATHLETES DO IT… AND YOU SHOULD TOO –
17 Advanced Principles for High Performance Nutrition
Thereareabunchofadvancedtechniquesyoushouldbeusinginyournutrition
protocolifyou’reseriousaboutyoursport.Theydidn’treallyqualifyforawhole
sectioneachontheirown,soI’mjustgoingtobangthemoffonebyoneforyou
here:
AdvancedNutritionPrinciplesYouShouldKnow
‐Chooselocal,organicfoodswheneverpossible.
‐Eatrawproduceovercookedproducewheneverpossible.
‐Soaknutsandseedsforatleast2‐4hours,orovernight,beforeconsuming.
‐Avoidplasticsandmicrowave‐cookedfoodsentirely.
‐Avoidnon‐organicdairyentirely.
‐Avoidsoyentirely.Itisadisgustingscamofa“health”foodthatwillwreakhavoc
onyourentirehormonalsystemandrapidlydestroyyourprogress.
‐Onlycookwithcoconutoilandorganicbutter.
‐TheonlysaltyoushouldbeeatingisCelticSeaSaltorRealSalt.
‐Drink8‐16ozwaterroughly15minutespriortothemeal.Donotdrinkanyfluid
withyourmeal,andwaitatleastonehouraftereatingbeforeconsuminganyfluid.
‐“Chewyourwater,drinkyourfood.”Chewyourfooduntilit’sliquidinyourmouth
andswishyourwaterandshakesaroundinyourmouthbeforeswallowing.This
helpsyouassimilateeveryonceofnutritionfromthefoodsyoueat.
‐Eatproteinwitheverymeal.
‐Eathealthyfatswitheverymeal.
‐Eatcarbohydrateswitheverymeal,includingatleastonevegetable.
‐Limitbeveragestowaterandtea.Eliminateteaconsumptionsixhourspriorto
bedtime.
‐EATWHOLEFOODS.Thismeanschoosingfoodsthathaveoneingredient.Ifa
cavemancouldn’teatit,youshouldn’teither.
‐Eatfoodsinthisorder:Protien‐>Starchycarbohydrate*(ifstarchycarbohydrates
areapartofthatparticularmeal)‐>Vegetables‐>Fruits
‐Avoidthecombininghighamountsoffatsandcarbohydratesinthesamemeal.
Someofthesemayseemweirdandevenunnecessarytoyou.Trustme,Iwouldn’t
haveputtheminhereiftheyweren’timportant.I’mnotgoingtoboreyouwith
theoryonthese,justknowthatifyoucanfindawaytofollowmostofthese
principles,youwillbeincrediblyhealthyandyourperformancewillskyrocket.
#2: MACRONUTRIENTS FOR PERFORMANCE
Everyathleteknowsthethreemainmacronutrients:protein,carbohydratesand
fats.Havingsaidthat,itseemslikealmostnooneknowsthebestsourcesofeach.
Herearetheabsolutebestsources,rankedinorderforeachmacronutrient.
Rememberthateachofyourmealsshouldhaveaprotein,acarbohydrateandafat
source.
Protien
Proteinshouldbeeatenwitheverymeal.Eatbetween1and1.5gramsofprotein
perpoundofbodyweightdaily(Ifyou’re200lbs,eat200‐300gperday).
Belowarethebestsourcesofprotein:
‐ Freeranging,organicmeats
‐ Wildseafood
‐ Freeranging,organiceggs:NOTomega‐3enriched.
‐ Raw,organicdairyproducts
‐ Powders:Hemp,Rice,Gemma,andOrganic,Grass‐FedWheyproteinsare
best.Lookforminimalingredients,andzerochemicals.Onlyusewheyif
youare100%positivethatyoucantoleratedairy–mostpeoplecan’t.
Carbohydrates
Somepeopledowellwithhigheramoutsofcarbohydratesintheirmeals,andsome
doverypoorly.Agoodindicationofhowwellyoutoleratecarbsishowtiredyouare
1.5hoursafteryourmeal.
Onlyyoucandecidehowmuch,andwhatsourcesarebestforyou.Asageneralrule,
carbohydratesshouldoccupy30‐70%ofthetotalcaloriesinyourdiet,andyou
shouldminimizethematnighttime(unlessyoutrainatnight,whichyoushouldn’t).
Tier3and4sourcesinparticularshouldbeeliminatedatnight.
Thesearethebestsourcesofcarbohydrates:
Tier1:Theabsolutebest
Non‐StarchyVegetables:Greenvegetablesinparticular.Lookforlocal,organically
grownvegetableswithdeepcolors.
Tier2:Thesecondbest
StarchyVegetables:Sweetpotato,pumpkin,squash.
Fruits:Lowerglycemicand/orenzyme‐richfruitsshouldbeemphasized:Berries,
pearsandapplesareallverygoodgeneralchoicesatanytimeofday.Bananas,dates
andfigsaregoodchoicesaftertraining,butaretoohighinsugarformostpeopleat
othertimesoftheday.
Tier3:Thegood,butnonessential
Quinoa,Millet,andWildRice.
Tier4:Theonlyeatthemifyouabsolutelyfreakinghaveto
Sproutedgrainbreads(EzekielandMannabread),andBrownRice.
Oatsarealsoincludedinthissection,butonlywhentheyarewholeandOrganic.
TheonlygoodbrandofoatsIhaveseenisBob’sRedMill.Checktoseeifunder
ingredients,theoatsarelabeled“maycontainwheat.”Thismeansthattheoatshave
beencross‐contaminated,arelikelytocontaingluten,andyoushouldn’teatthem.
Tier1andTier2carbohydratesaretheonlymandatorysourcesthatabsolutely
havetobeconsumedeverydayforoptimalhealth.Youdon’thavetoeatanygrains
atallforgreathealthandperformance.
Fats
Fatsshouldbeeatenwitheverymeal.10‐30%ofyourtotalcaloriesshouldcome
fromfat.Whenindoubt,justeataround5‐10gofadditionalfatwitheverymeal.
Thismightbeatablespoonofoliveoil,halfanavocado,oratablespoonofrawnut
butter.
Also,avoidheatingallsourcesoffat,besidesorganicbutterandcoconutoil.
Belowarethebestsourcesoffats.
Tier1
AvocadoandCoconut–Inmyopinion,avocadoesandcoconutsarefarandawaythe
bestsourcesoffatontheplanet.
Tier2
Rawandsoakedseeds:Pumpkin,Sunflower,Hemp,Sesame,Chia,andFlaxarebest.
Flaxdoesnotneedtobesoaked,butshouldalwaysbeorganic.Flaxshouldbe
ground,andnevereatenwhole.
Tier3
Rawandsoakednuts:Almonds,Walnuts,CashewsandMacadamianutsarebest.
Tier4
Healthyoils:OliveoilandcoconutoilsaretheonlyoilsIeatandrecommend.
OrganicButter,Unsalted,preferablyRawandgrass‐fed.
Notethatall4tiersarehighqualityfats,sodon’tstresstoomuchoverwhichisbest.
Eatavarietyofall4.
#4: INDIVIDUALIZE EVERYTHING
Everyathleteisdifferentandhasdifferentnutritionrequirements.Ifanyonetriesto
giveyouablanket,“onesizefitsall”statement,runasfastasyoucanintheopposite
directionandnevertakeadvicefromthatpersonagain.
Therearethreemainindividualtypesthatallathletesfallunder:
1.) CarbTypes:Lighterappetite,thriveoffofplentyofgrainsandstarches,and
lightmeatslikechickenandturkey.
2.) ProtienTypes:Lovetoeatanddowellondarkredmeats,healthyfatsand
greenvegetables.
3.) MixedTypes:Fallinthemiddleandneedamixofallfoods.
Belowisamorein‐depthcomparisonbetweenthethreetypes:
Type1–CarbType
‐ Generallydoeswellwith60‐70%carbohydrate,20‐30%protein,and10‐
15%fats
‐ Usuallyofanectomorphicbodytype(thinnerbuild,naturallylower
bodyfat%)
‐ Often,butnotalways,abloodtypeA
‐ Doeswellwithlighter,leanercutsofmeat,aswellasseafood
‐ Handlesstarchycarbohydratesourcesbetterthanothertypes
‐ Ifdairyisconsumed,doesbetteronlowerfatorfat‐freedairyproducts
‐ Usuallyhandleslegumesbetterthanothertypes.
Type2–MixedType
‐ Generallydoeswellwith40‐60%carbohydrate,30‐40%protein,and15‐
25%fats
‐ Bodytypesvary,butwilloftenbeofamediumbuild,somewherebetween
ectoandmesomorph
‐ Often,butnotalways,bloodtypeBorAB
‐ Doeswellwithmostcutsofmeatandseafoods
‐ Oftentoleratesdairybetterthanothertypes,but:
‐ Mustworkhardertodeterminewhichfoodsandmacronutrientratiosare
rightforthem,individually.
Type3–ProteinType
‐ Generallydoeswellwith30‐40%carbohydrate,40‐50%protein,and20‐
30%fats
‐ Often,butdefinitelynotalways,ofamesomorphicbodytype(thicker
build)
‐ Often,butnotalways,bloodtypeO
‐ Doeswellwithdarker,fattiercutsofmeatandseafood
‐ Usuallydoesnothandlestarchycarbohydratesourcesaswellasother
types
‐ Ifdairyisconsumed,doesbetteronfullfatdairyproducts
‐ Usuallydoesnothandlelegumesaswellasothertypes.
Todetermineyourownindividualtype,consideryourbloodtype,yourbody
structure(areyounaturallyskinny,ordoyouhavetroublekeepingyourweight
down?).Alsolookatyourmeals,andhowyoufeelafterwards:Doyougetsleepyand
feelsluggishaftereatingrice,orcanyoueatastackofpancakesandhaveenergyfor
days?
Alsocheckoutthisquestionnaire:
http://www.naturalhealthyellowpages.com/metabolic/self_test.html
Pluginyourdatatotheformonthatpage.Thattestrighttherewilltellyouwhich
typeyouare.
Herearethefoodsthateachofthesetypesshouldbeemphasizing:
ProtienTypes
‐Redmeat
‐WildFish
‐Eggs
‐Darkmeatchickenandturkey
‐Nuts,seeds,oliveoil,avocado,coconut,coconutoil,organicbutter
‐Lotsofgreenvegetables
*Letmemakeonethingclear–totheaverageperson,thisdietseemshorribly
unhealthy.Itishighinfatandpurines–whichisexactlywhatproteintypesneed!I
understandthatIcan’tconvinceyouinonemanual,butpleaseresearchforyourself
thehealthbenefitsofthesesuper‐foodsthathavebeenaroundforthousandsof
years.Lookintothebooks:HowToEat,MoveandBeHealthybyPaulChekandThe
MetabolicTypingDietbyWilliamWolcott.
CarbTypes:
‐Lightmeatchicken,turkey
‐WildFish
‐Eggs
‐Fruits
‐Vegetables
‐WildRice,MilletandQuinoa
MixedTypes
Alloftheabove!
Understandthatthethreemaintypesaresimplyastartingpoint.Youneedtofine‐
tuneyourowndietandseewhatworksbestforyouasanindividual.
Nutritionaltypescanneverbeexact,andonlyyoucandecidewhatworksbestfor
you.Usethistemplateasaguidetogetyoustarted,butultimatelyyouwillneedto
experiment,andseeforyourselfwhatfoodsworkbestforyou.
Trustme,whenyougetitright,theresultsinhealth,performanceandoverall
energyareunlikeANYTHINGyou’veeverexperienced.
# 4: THE HIDDEN QUESTION: ARE HEALTHY
FOODS HURTING YOUR PERFORMANCE?
Mostpeopletendtothinkintermsof“healthy”and“unhealthy”foods.However,
thereissimplynosuchthingasafoodthatis“healthy”foreverybody.
Youmaythinkafoodishealthyforyourbody,butifyourbodyisintoleranttothat
food,itisbadforYOU.
Period.
Foodintoleranceisalow‐levelreactiontoafoodthathasadverseeffectsonyour
body.Thesereactionscantakeuptoonewholeweektoappear,sotheyarealmost
impossibletodetect.
Thesearedifferentthatfoodallergies.Intolerancesarelow‐levelreactionsthatare
difficulttotrackbecausetheyoccuroveraperiodoftimeasopposedtoallergies
wherethereactionoccursinstantly.
Somesymptomsoffoodintoleranceinclude:
‐ AcidReflux
‐ DigestiveIssues
‐ Migrainesandotherheadaches
‐ Weightimbalances
‐ Fibromyalgia
‐ Chronicfatigue
‐ Arthritis
‐ Acne
‐ Brainfog
‐ Manyotherlingeringhealthproblems
Ifyouhaveanyofthesesymptoms,thefollowingfoodsarelikelythecause:
‐ GlutenGrains(allgrainsotherthanmillet,quinoa,wildriceandamaranth)
‐ Dairy
‐ Sugar
‐ Corn
‐ Chocolate
‐ Soy
‐ CitrusFruits
Ifyouareexperiencinganyofthosesymptoms,eliminateallofthesuspectfoods
fromyourdietforonemonth.Afteronemonth,re‐introducethemonebyoneback
intoyourdietintwo‐weekintervals.Ifthesymptomsre‐appear,simplytakethe
foodbackoutofyourdiet.
Eatingthesamefooddailycancauseasensitivitytothatfood.Makesureyouare
eatingaswideavarietyoffoodsaspossibleandavoideatingthesamefoodsdayin,
dayout.
#5: WORKOUT NUTRITION
Thepost‐workout“window”isaperiodoftimewhereyourbodywillpartition
nutrientsmorefavorably.Thisperiodoftimelastsroughlyonehour.Thismeans
thatwhatevernutrientsyouputinyourbodywillbemorelikelytobestoredas
musclethanfat.Takeadvantageofthisandeatasolidmealpost‐workout.Thiscan
beashakeorawholefoodsmeal.Itreallydoesn’tmakeadifference,nomatterwhat
thesupplementcompaniesmaytellyou.
Thecarbohydratecontentforthepost–workoutmealshouldbe20%higherthan
usualforyourmeals.
Thebestsourcesofcarbohydrateduringthepostworkoutmealarehighglycemic
carbohydrates.SpecificfoodsI’drecommendincludebananas,potatoesofall
varieties,dates,figs,andrice.
Hereisasimplepostworkoutshakeyoucaneasilymakeafteryourworkout:
30‐60gramsproteinpowder
Mixedfrozenberries
2bananas
2–3dates
1TbspNutbutterorCoconutoil
Severalhandfulsofspinach(soundsgross,butyoucan’ttasteitatall)
Ifyoustrugglekeepingyourbodyfatdown,takeoutoneofthebananasandalsothe
nutbutter/coconutoil.
Personally,aftermyworkoutsIjusthaveanothersolid‐foodmealpost‐workoutand
addraworganichoneytothatmealfortheextracarbs.
Also,ifyouaregoingtocheatandeatjunkfood,trytodoitaroundthepost–
workoutwindow,becauseinsulinsensitivityishigherpost‐workout.Thismeans
thatanyjunkcalorieswillbemorelikelystoredinmuscletissueinsteadoffattissue.
#6: THE TRUTH ABOUT SUPPLEMENTS
Idividesupplementsintothreecategories:FoodSupplements,GeneralHealth
Supplements,andPerformanceSupplements.
Foodsupplementsaresimplysupplementsthatreplacemacronutrients(proteins,
carbs,fats).Trynottousethesetoooften,nomorethanonceperdayattheabsolute
most.
Generalhealthsupplementsaresupplementsthatyoucantaketoaccelerateyour
healthandwellbeing.Thesearethemostimportantsupplementstotakebecausein
ordertogrowyourbodyMUSTbeinahealthystate.Infact,Ihaveseenmore
performanceenhancementfromtakinghealthsupplementsthanfromtaking
performancesupplements.
Performancesupplementsarethesupplementsyouprobablyhearaboutallthetime
inthemagazines.Thesethesupplementsthatbodybuildingcompaniesmake
millionsoffofeachyear.Mostofthemareacompletescam,butthereareaselect
fewthatdoactuallywork.
Aboveallelse,remember,supplementsarejustthat:Supplements.Theyaremeant
tosupplementaproperdiet.Weneedtoaddressourfoodrequirementsfirst,before
eventhinkingaboutspendingmoneyonpillsandpowders.Nosupplementinthe
worldwillmakeupforapoordiet.
PaulChekhasanexcellentanalogywhenitcomestosupplements.Supplementsare
likethenailsthatyouusetobuildaboat,whileyourmacronutrientsarethewood.It
doesn’tmatterifyouusegoldennails(greatsupplements),ifyoubuildtheboatout
ofjunkwood(crapfood),youwillbuildaboatthatsinks,takingyourgoldennails
righttothebottom!
HerearetheONLYsupplementsyouneedtoconcernyourselfwith.Ifit’snotonthis
list,don’twasteyourmoneyonit.
FoodSupplements
1.) ProtienPowders
Thisone’sprettyobvious.Useproteinpowderswhenyoucan’tmanagetograbany
real‐foodprotein.
Ionlyrecommendgrass‐fedwhey,goat’smilk,rice,gemma,andhempproteins–
preferablyorganic.ThebestbrandsareSunWarrior,Vega,GardenofLife,and
Mercola.
2.) Omega‐3
Everynutritionistintheworldhasjumpedonthisbandwagoninthepastfewyears.
Usefishoil,krilloil,orcodliveroiltogetsupplementalomega‐3thatyouwouldn’t
otherwisegetfromyourdiet.Irecommendbetween5and10gramsdaily.
ThebestbrandsareGreenPastures,Mercola,andDr.Ron’s.
3.) GreenFoodSupplements
Thesearebasicallypowderedextractsfromgreenvegetables.Inormally
recommendyousimplyeatyourveggies,butthesepowderscanbeconvenientina
pinch.
AcouplegoodbrandsareSuperGreensbyLivingFuel,NewChapter,andGreens
First.StayawayfromGreens+.Thatstuffisjunk.
GeneralHealthSupplements
1.) Probiotics
Thesewillreplenishthehealthybacteriainyourgutandhelpyoudigestfood
significantlybetter.Remember,youaren’twhatyoueat,youarewhatyou
ASSIMILATE.
MercolahasagoodprobioticthatIhaveusedinthepast.Ihaven’tusedmanyothers
soIcan’trecommendanythingelse–butI’msurethereareothergoodonesout
there.
2.) DigestiveEnzymes
Thesewillhelpyoubreakdownyourfoodandassimilateitbetter.Besuretogo
withanimal‐basedenzymes(pancreatin,oxbile,etc.)overveganenzymes.
ThorneLaboratoriescarriesfarandawaythebestdigestiveenzymeintheworld
rightnow.AnothergoodoneisbyDesignsforHealth.
3.) Multi‐Vitamin
Ourfoodqualityisdecliningrapidly.Agoodqualitymultishouldbeusedtoensure
youaregettingenoughnutrients.
IpersonallyuseNewChapterandhavefoundittobegreat.Mercola’swholefood
multiisprettygoodaswell.
PerformanceSupplements
1.) Creatine
Itworks.Period.Take5gperdayandforgetaboutit.It’sagoodideatocycleoff
everyonceinawhileaswell.BiotestcarriesthebestcreatineI’vetriedsofar.
2.) BCAAs
Ifyou’recurrentlyinafatlossphase,take10‐20gBCAAsbetweenmeals.Thiswill
helpyouretainmuscle.BiotestagainhasthebestBCAAsI’vefound.
3.) L‐Tyrosine
L‐Tyrosineisalightstimulantyoucantakebeforeyourworkoutsforalittlekickin
theass.Idon’trecommendcaffeineoranyotherstimulantsbesidesL‐Tyrosine.
Combineitwithgreenteaforanextraboost.
‐‐‐‐
That’saboutitasfarassupplementsgo.Prettyboring,Iknow,butfortheaverage
athletethat’sallI’llrecommend.Yes,thereareothersthatwork,butI’dbedoinga
disservicetomostathletesouttherebymentioningthem.
Rememberthatthestrongestmenintheworldneverusedsupplementsuntilabout
10 years ago. Keep it simple, train big and eat bigger and you will be successful.
#7: TIE IT ALL TOGETHER
Step1:TimingYourMeals
Eat4‐6timesperday,atthesametimeeveryday,atthesameintervals.
Personally,Ieat5timesperday,in3hourintervals,at8,11,2,5,and8.Thisworks
forme.Figureoutwhichscheduleworksforyou.
Step2:DeterminingWhatFoodstoEat
Gotakethistest:
http://www.naturalhealthyellowpages.com/metabolic/self_test.html
Ifyouareacarbtype,eatmainly:
Lightmeats,eggs,fruits,vegetables,andnon‐glutengrains
Ifyouareaproteintype,eat:
Darkmeats,vegetables,andplentyofhealthyfats.
Ifyouareamixedtype,eatamixofboth.Findwhichapproachworksbestforyou.
Step3:DeterminingPortionSize
Portionsizedependslargelyonyourbodyweightgoals.Agoodruleistoeatuntil
youare80%full.Ifyouwanttoloseweight,youneedtoconsumelessenergy
(calories)thanyouexpend.Ifyouwanttogainweight,eatmorecaloriesthanyou
burn.
Prettysimplestuff.
Ifyouaretryingtogainmuscularbodyweight,doyourselfafavorandremember
thisrule:
Youaren’tnecessarilywhatyoueat,butwhatyouabsorbandassimilate.
Manycoachesrecommendforce‐feedingyourselfduringamassgainingphase,and
whileIhavesomeexperiencewiththis(duringmyveryskinnydaysIwould
consumeupto7000caloriesperday)Idon’tparticularlyrecommenditformost
people.
Yes,youneedtobustyourassatthedinnertablejustlikeyoudointhegym.
However,eatingmorefoodthanyoucanassimilateandbeingstuffedand
constipatedallthetimeisnotgoingtobenefityouinthelongrun.Ahealthy
organismwillgrowfasterthananunhealthyorganism.Graduallyincreaseyour
toleranceforfoodasopposedtostuffingyourface6timesperdayandyouwillbe
betteroff.
Iwillalsosaythatitisbeneficialtooscillateyourmassbuildingefforts.
WhatImeanbythisis,goalloutinthekitchenandinthegymtryingtopushyour
trainingweightsandcaloriesthroughtheroof.Followthiswithabriefbackoff
periodwhereyoudeloadinthegym,andeatlessfood,lessoften,allowingyour
bodytimetorestandrecoveraswellasdetoxifyandenzymeload.
Agoodplanwouldbetogohardinthegymandinthekitchenforthreeweeks
followedbyabackoffperiodofoneweek.Youcouldalsodoafivedayson–two
daysoffschedule,ora6weekson,twoweeksoffschedule.
Onlyyoucandecidewhatworksforyou.Duringtheheavyphaseyoumighteatsix
mealsperdayfor4000calories,andbumpthatdowntofourmealsperdayfor3000
caloriesduringthelighterphase.Again,experimentandseewhatworksforyou.
Personally,Ilikethethreeweekson,oneweekoffplanthebest.
Now,ofcourseI’mnotgonnaleaveyoucompletelyhanginghere.Startoutwith20
caloriesperpoundofbodyweightdailyifyou’retrainingtogainmass.Eat15
caloriesperpoundofbodyweightifyou’retrainingtolosebodyfat.
Fromthere,figureoutifyouneedmoreorlessforyourgoalsbymonitoringifyou
arelosingorgainingweighteachweek.Ifyou’renotgaining,add250caloriesper
weekuntilyouseethescalemove.Vise‐versaforlosing.
PuttingItAllTogether
Takeyourmetabolictypeandgooverallthefoodsthatarerightforyou.Eliminatethefoodsthatyouareintolerantto.Createa“masterlist”offoodsthatworkwellforyourbody.Choose4‐6timeseachdaythatyouwilldedicatetoeating,forexample:8,11,2,5,and8.Cookallofyourfoodaheadoftime,eitheratthestartoftheweekoratthestartofeachday.Eatmoreifyouwanttogainweight.Keepadding250kcalperdaytoyourdietuntilyouaregainingnomorethan1poundperweek.Eatlessifyouarelookingtoloseweight.Keepreducing250kcalperdayfromyourdietuntilyouarelosingnomorethan2‐3lbsperweek(don’tworry,inthebeginningstagesyouwilllosemorethanthisandthat’sfine).Inmyexperience,ifyoutrytoloseweightfasterthanthatyourperformancewillsuffer.Usethischarttodeterminewhetherornotyourmealwasrightforyou: RIGHT MEAL FOR YOU WRONG MEAL FOR YOU Feel satisfied, not hungry but not stuffed Feel bloated and full, but still getting
hunger pangs No food cravings whatsoever Craving sweets, salt and/or fatty foods Energy is consistently high Low energy, lethargic and/or jittery Feel neutral – not too high, not too low Feel depressed, irritable and moody It’sprettysimpleonceyougetusedtoit.LetmeshowyouwhatI’mcurrentlydoingsothatyoucangetanideaofhowtoworkthisallout:MYPERSONALCASESTUDYI’mamixedtypewithaleantowardsaproteintype,andIactuallytolerategrainsandlegumesreallywellcomparedtomostpeople.Iamcurrentlytrainingandeatingforsize,somycaloriesareroughly4500kcalperday.
EverydayIeataonemeat,onelegumeandonegrain.IhavethreeofeachthatIrotatebetweenandIeatthesamemealalldaylongeveryday.Soondayone,allofmymealswillbe:Grassfedbeef,pintobeansandwildrice,witholiveoil.Ialsoeatveggieswitheverymeal.Onday2Iwilleat:Darkmeatturkey,mungbeans,milletandcoconutoil,aswellasmyveggies.Onday3I’llhave:Darkmeatchicken,adzukibeans,quinoaandavocado,aswellasmyveggies.It’ssimpleandboringbutitworksREALLYwellforme.MystrengthandbodyweightisshootingupandbecauseI’meatingrightformymetabolictypeI’veactuallygottenleanerintheprocess.Ihopethismanualhashelpedyouasmuchasithashelpedmyathletesinthepast.Ifyoufollowthedietthatisperfectforyourindividualbody,youwillbeaheadof99.99%ofallotherathletesintheworld.Whenyoutrulygetitright,youwillknowitbecauseyourenergy,moodandperformancewillbeonhighgearalldaylongeveryday.It’sreallypowerfulstuff.DoyourselfafavorandgiveitanhonesttryandIguaranteeyou’llbepleasantlysurprisedwithyourresults.Getlean,getjacked,andliveforever.Whatelsecouldyouwant?Asalways,ifyouneedanyhelpfiguringthingsout,letmeknow.Trainhard,
TaylorAllanwww.TaylorAllanTraining.comwww.BasketballRenegades.com