Nutritional Strategies

Hi all!

I thought I would post this to help reduce the 'myths' and some of the confusion surrounding this subject. The fact is that if you want to look and feel better, lose fat, gain muscle, improve sports performance or just get through the day with more energy, an effective nutritional strategy has to be in place. Training with weights and/or cardio is the easy part! Think about it, most of us train 3-4 hours a week, however its what that goes for the other 164 hours that counts!

Also, how many times have you blamed exercise for a lack of results e.g. fat loss or muscle gain. No, the latest crazy bicep exercise (normally originating from the USA, HA!) won't add that extra inch to your guns nor a 'guaranteed abs in six weeks cardio routine'. ONLY FOLLOWING A STRUCTURED NUTRITIONAL PLAN COMBINED WITH EFFECTIVE TRAINING WILL

But what does an effective nutritional strategy look like I hear you ask! Below is the nutritional strategy I and all my clients use with great results on non training days.

7:00am Meal #1 Breakfast
10:00am Meal #2 Snack/Shake
12:00am Meal #3 Lunch
3:00pm Meal #4 Snack/Shake
6:00pm Meal #5 Dinner
9:00pm Meal #6 Snack/Shake

To further support this here are some of my research findings:

To promote efficient recovery between training sessions, you should divide your food intake into several small meals, all low GI (Bean, 2001). In addtion, frequent feedings tend to produce more stable blood sugar and insulin levels, promote efficient glycogen storage and increase metabolic rate (McArdle et al, 2001).

Just a point - more stable blood sugar = more energy, less tiredness and less mood swings! Increased metabolic rate = greater fat loss/calorie usage! Efficient glycogen storage = faster recovery from training and more energy!

Furthermore, for optimal energy restoration, ‘muscle building and fat loss effect, you should consume approximately six meals or snacks throughout the day’ Bean (2001, p.173). Thus, the need for all athletes, bodybuilders or any one who wants to build muscle muscle or decrease body fat levels to have an effective nutritional strategy is great. The point to take away from this - by eating frequently (every 3-4 hrs) and regulary (5-6 meals per day) you will maximise your training results. Any questions just ask

In future posts, I'll cover what and when to eat and present some simple but highly effective nutritional strategies. In additon, I'll explain how to eat for muscle gain and fat loss.

Hope this helps guys and girls!

All the best

Taz
Bsc (Hons) DipHan CertEd

Excellent post Taz - thanks for the info. I will talk to you about integrating this into the [url=http://www.fitness.uk.net/dietingscience.htm]Diet Science[/url] section of the website.

If anyone wants to learn more about the Glycemic Index (GI) that Taz has reffered to then please see the [url=http://www.fitness.uk.net/gitable.htm]GI Table page[/url]

I look forward to the future posts

Thanks Garthy Feel free to integrate this into the Diet Section. Let me know if you need this to be written in a different format. Also, if you want any thing specific just ask

Cheers matey - much appreciated.

What the site is lacking at the moment is a cardiovascular training section - devoted to fitness and cardio training . A guide explaining the basics and then explaining advanced techniques such as fartlek training. If you have anything I can use send it accross and I will add a cardio section. Of course any pages you write will be accredited to you.

Thanks again Taz.

I've got loads on CV training mate! I'll sort it and post/email. BTW got my avatar sorted

Fantastic - I knew you would be able to help out!

Awesome picture mate, Im going to photoshop mine so I look like Greg Valentino and then put it up!

Your a good advert for the advice give on this site! What sort of body fat percentage are you in that pic mate? Any plans to compete this year?

Awesome picture mate, Im going to photoshop mine so I look like Greg Valentino and then put it up!



That picture was taken two years ago at Golds Gym in florida! I was about 15 stone then (17st 12 lbs now ).

I still have plans to compete, maybe not this year due to work commitments

I thought you looked like you were carrying less mass in that picture! You will have to post up some recent pics so we can see the progress you have made in the last 2 years.

Im contemplating putting a journal up so members can have their own threads and post up a training diary as often as they like. This way they can get support and advice from other members and have a log of their progress. What do you think?

'Im contemplating putting a journal' ----------> Excellent idea mate! Please set that up! I'll post my current training and nutrition schedule in there

Right - give me 2 mins and its up lol!

Your 2 mins is up.....

[quote:9e67="Taz"]Your 2 mins is up.....


[/quote]

And its up!!!! I have added a progress journal section to the fitness.uk.net forum and will be posting my new routine and diet very soon. Im going to use it as an online diary which will keep me motivated and post in there as often as possible so I can look back at my progress.

Excellent work mate

Taz - do you have any cardiovascular articles / information for the site mate? Or can you write a cardio section for me please? I will reward you with some supplements!

I'll write an artical for you Sunday evening/Monday morning

[quote:66d6="Taz"]I'll write an artical for you Sunday evening/Monday morning [/quote]

Your a good man, cheers dude.

Sorry for the delay its still in the 'works' - will be available next week Garthy!

Any news on this Taz - i will be updating the site this week and the addition of a cardio section would be a bonus!

Garthy,

I've just been looking over the updates:

http://www.fitness.uk.net/training.htm

and

http://www.fitness.uk.net/trainingtechniquesadvanced.htm

Excellent work mate! Keep it up!

Thanks Taz - its getting there, I am very selective over the material I put on the site, I want to present simply the facts you need and cut through the jargon! You and I both know achieving your goals is simple when you gain the correct knowledge and apply it to your training and nutrition.

[quote]You and I both know achieving your goals is simple when you gain the correct knowledge and apply it to your training and nutrition.[/quote]

To true mate! I've got some more excellent training resources that must re-written slightly and could be added to the website. We'll discuss this over a pro-mass shortly!

[quote:02da="Taz"][quote]You and I both know achieving your goals is simple when you gain the correct knowledge and apply it to your training and nutrition.[/quote]

To true mate! I've got some more excellent training resources that must re-written slightly and could be added to the website. We'll discuss this over a pro-mass shortly![/quote]

The sooner the better matey - I havent been able to update the main www.fitness.uk.net website recently as much as I would have liked due to forthcoming baby commitments but an update will be applied befor the end of the week

well, informative post, thanks for sharing this information.
Diet will helpful in many ways to decrease weight and more.not only weight, your life depending on diet. all should eat balance diet everyday. But nowadays diet is a fashion for some people, why ?

Dieting is indeed a fshion for many and I think it is driven by celebrities and modern day perceptions about physical appearance. The important thing to focus on is achieving YOUR specific goals, when you feel happy with your body and self confident then your overall quality of life wil improve.

Nice..between it will be effective if you mention the quantity and nature of foods/snack/shake.