The Muscle and Strength Training Pyramid v2.0 Nutrion

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