THE FOOD GUIDE...

Behold: the 28-Day Challenge accompanying food guide! It's got all you need know to get a far better understanding of how nutrition affects your health and body composition. Empower yourself with knowledge to navigate the wonderfully flawed land of nutrition sconce and learn the strategies you need to get the body you want.

NUTRITION INTRO

INTRO: WE KNOW NOTHING. BUT FAT LOSS IS EASY -- there's so much we don't know, but if you nourish your body properly, prioritise protein, control your carbs and fuel with healthy fats, while eliminating most processed foods and seed oils, fat loss should be easy!

THEY TOLD US LOTS OF BAD STUFF, THE BASTARDS! -- I want my clients to be strong, happy and healthy. In order to do that, you have to understand that a lot of our conventional wisdom is wrong. No you (probably) don't want to lower your cholesterol, no you don't want to avoid salt, no you don't need to eat little and often ‘to avoid starvation mode and stoke the metabolic furness’. No you absolutely don’t want to avoid meat. Read More...

WHY IS NUTRITION SCIENCE SOOOO BAD?
Because it's really, really difficult, and no one wants to fund it but people with vested interests. As a result, all we have is practically useless epidemiology, short term metabolic ward studies, and over extrapolation of rat and in vitro studies. Read More...

GETTING LEANER

HOW TO GET FAT -- I'm not suggesting it. I'm just laying it out so you can sort of do the opposite.

HOW TO LOSE FAT -- Now we're talking!

IT’S JUST CALORIES IN VS CALORIES OUT, RIGHT? -- But it's sooo much more than that. Many suggest calories are useless. I like both.

THE PROTEIN LEVERAGE HYPOSTHESIS AND THE NECCESSITY TO LOOK BEYOND MACROS — I’m gonna shout...MICRONUTRIENTS MATTER.

OTHER FACTORS THAT EFFECT FAT LOSS -- It's not just food and it's not just maths. You may well need to consider your general health, particularly your stress, your sleep, and maybe even your light exposure.

STUFF ABOUT POPULAR 'DIETS'

‘PALEO’. I like the principle. I don't like the weird baking. I like the stuff it eliminates being eliminated but I've never been to paleo times so I don’t really know what they ate. It’s still useful though. You?

FASTING: OMAD, 5:2, 16:8, Alternate day, snake diet -- I don't think fasting is essential. But I think it's pretty damn useful. It may well make it all easier than you think. Let's talk about it.

FAT ADAPTATION DISCUSSED -- This isn't a diet, but I needed to shoe-horn it in here to help you understand the benefits of fasting and so that you know that transition and ongoingmenmt are not the same thing.

KETO -- it's so hot right now. It used to be too, when it was Atkins. It may well have been when we were stone-age folk, but we don’t really know. It won't go away. You don't definitely need it, — necessarily, — but it might make your life so much easier.

THE 'CARNIVORE' NUT JOBS -- Surely you can't live just off meat?! (I do). Isn’t meat bad for you? — there’s simply no evidence of that, and it’s the most nourishing food and the most suited to our digestive tract. Rational madness

GO VEGAN!! ...if you hate people, animals and the planet.
Since Ancel Keys, the seventh day Adventist church and the large corporations pushing of ‘vegetable oils’ there’s been a move to demonise animal foods. It’s ridiculous and it’s killing people. Don’t fall for it. There’s a reason 80% of vegans quit within 2 years.

—> Why veganism isn’t healthy

—> Why veganism isn’t better for the environment

—> Why veganism isn’t better for the animals

BUILDING YOUR PERFECT WAY OF EATING

WHAT TO BUILD YOUR DIET FROM -- a simple list of foods to include.

MEAT CAUSES CANCER H E A L T H!...and lack of meat increases the chances of deficiency. It’s anti-inflammatory too. The real problem is if not meat, then what?? Every other thing you eat is likely less nutritious, more insulin spiking and more inflammatory. Read More...

GETTING YOUR MACROS RIGHT: PRIORITISE PROTEIN, FUEL WITH FATS, CONTROL CARBS. Read More...

SHORT-TERM vs LONG TERM -- Just a quick reminder to make smart decisions and plan both for the short and long term. Read More...

THE LADDER OF THE DIETS: This is a bit silly and theoretical. But... See the ladder...

HOW FAR DOWN THE LADDER MUST YOU GO? You might get results by making one or two healthy changes, you might have to eat only one meal per day!!! Come on, let's talk about it...

IS THAT ENOUGH FOOD / MINIMUM AMOUNTS — I do agree that more good food you can eat and still get results, the better. But sometimes you may need to eat way less than typical calculations will show. My thoughts on this.

DO YOU HAVE TURN INTO A FOOD WEIRDO? -- The higher your motivation, or the worse your health, the more you probably already know and the more extreme you’ll likely be. You don’t know what you’ll need to do until you test. Read on.

WHAT IF IT’S NOT WORKING?! -- Panic and give up?! Get more serious? Take a step back?

  • THIS MONTH'S STUFF

    >> CONSTANT-TENSION SKATER SQUAT << — L-SIT HOLDS  — TUCK PLANCHE — HANDSTAND STRENGTH — HOLLOW — CONSTANT TENSION SKATER — CHIN UP

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