The Muscle and Strength Training Pyramid v2.0 Nutrion

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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