The SRX Ultimate Nutrition Guide
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The goal is to change body composition, increase lean muscle mass, and decrease
visceral and subcutaneous fat.
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Fact: Muscle is denser then fat.
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Your body measurements and the fit of your clothes are often the best indicators of
change.
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A scale can be a useful tool, but do not depend on it, as they don’t always tell the truth.
Lifestyle vs Diet
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Diets are temporary and so are the positive changes/results.
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Often, diets do not allow any room for error. For example, you can never have a drink,
or a bite of cake.
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Strict diets can be mentally and emotionally draining.
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However, diets can sometimes be a good jumpstart to spark metabolic, mental and
emotional changes.
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Creating a lifestyle is about making positive changes that are balanced and long lasting.
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90/10 rule. By eating healthy and making good choices 90% of the time, the not so good
choices you make (the other 10%) will not be detrimental. They key is to get back on
track immediately.
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What about “cheat” meals or occasional indulgences? Sometimes we don’t have the
healthiest options, such as when as when we are traveling, attending a party, or the
occasional a date night. These moments apply to the 10% referenced above. They help
to maintain sanity, allow life to be enjoyed and can even have a beneficial effect on your
metabolism.
Basic Breakdown
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Calorie – a unit of heat energy. A way to measure how much fuel goes into the body.
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Macronutrients and Micronutrients - the structural and energy-giving caloric
components of our foods that most of us are familiar with. They include carbohydrates,
fats and proteins. Micronutrients are the vitamins, minerals, trace elements,
phytochemicals, and antioxidants that are essential for good health.
• Macros
o
Fat – Most calorically dense at 9 calories per gram. Not to be demonized.
Without a certain amount of fat in our diets we cannot burn stored body fat. Fat
provides you with energy. It also releases CCK, a hormone that signals the brain
that you're full and to stop eating. Its a control mechanism that slows the rate of
carbs going into the bloodstream and also reduces the rate of insulin secretion.
Fat is necessary for proper health, and includes highly beneficial Omega 3’s. It
also carries important vitamins like vitamin A, D, E and K, which help release
hormones.
o
Protein – 4 calories per gram. The body uses protein to rebuild and repair tissue
on the muscles and organs. Protein is composed of and broken down into amino
acids in the body, 10 of which are essential. Protein is vital to immune function.
The body also cannot store excess amino acids (protein) the way it does with
carbohydrates and fat, so you must supply your body with an adequate amount
of protein EVERY time you eat. Glucagon is considered the fat-burning hormone.
It is stimulated by the pancreas in response to intake of protein. It's main job is to
maintain stable blood sugar levels in your body. It does this by activating and
releasing stored body fat so it can be burned for energy.
o
Carbohydrate – 4 calories per gram, and it includes fiber. Fiber refers to certain
types of carbohydrates that our body cannot digest. These carbohydrates pass
through the intestinal tract intact and help to move waste out of the body. Diets
that are low in fiber have been shown to cause problems such as constipation
and hemorrhoids and also increase the risk for certain types of cancers such as
colon cancer. However, diets that are high in fiber have been shown to decrease
the risk of heart disease, obesity, and help lower cholesterol.
When you eat carbs, the body digests them and converts them into glucose
which enters the bloodstream to be used as energy. Your body converts glucose
into glycogen which is stored in the liver and in your muscles. When small
amounts of carbs are eaten, the small amount of glucose that enters the
bloodstream is immediately used for energy.
Consuming excessive amount of carbohydrates causes them to be stored as fat.
The problems begin when you eat a meal that is too high in carbs. This is
because too much glucose enters the bloodstream too rapidly. A high-carb meal
stimulates a biochemical response that forces your body to use glucose instead
of pre-existing body fat as its main source of fuel. INSULIN is viewed as the
body's fat storage hormone. It is secreted by the pancreas in response to
elevated blood sugar (glucose) levels.
Increased levels of insulin force your body to use glucose as energy, while
storing excess amounts as glycogen or fat. You CANNOT effectively burn fat with
elevated levels of insulin. Even if you exercise heavily. Besides not burning fat,
elevated insulin can cause blood sugar concentrations to drop too low. This can
result in a temporary hypoglycemia. Symptoms range from mood swings, to low
energy, loss of concentration, muscle cramping, uncontrollable hunger, sugar and
carb craving. High levels of blood glucose will eventually lead to a lack of insulin
sensitivity and can lead to Type II Diabetes.
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Quality vs Quantity – The quality of a food, or a calorie is definitely a key component of
weight loss. Not all calories are created equally. Take 40 grams of carbohydrates from
oatmeal vs 40 grams of carbohydrate from a can of soda. In this instance, the high
amount of fiber in the oatmeal will slow down the absorption of the carbs and in turn
keep blood glucose more regulated and the release of insulin down. Unlike the soda…
Deep fryer oil vs fat found in avocado. High sodium and preservative filled protein in
chicken nuggets vs a fresh grilled chicken breast.
However, the amount of calories you eat (the volume of food) will also be an important
factor increasing body composition. Even if you eat healthily and don’t create a calorie
deficit, you can just as easily not lose or gain weight. Calculating your base metabolic
rate (BMR) or the amount of energy your body uses simply to breath and exist, can be a
good starting point to decide how many calories you may want to shoot for depending on
your goal. There are many BMR calculators online.
Meal timing and carb cycling
Carbohydrates are necessary in the diet, but over-consuming them can lead to fat
storage and the prevention of using fat as a fuel. Keeping this in mind, when you eat
your carbohydrates and meals containing them can play a huge role in your success.
Keep in mind that carbs are a tool. Consume them in junction with strenuous activity.
First let’s take a look at meal timing. The times at which we eat our meals can effect your
results. Some things to consider are:
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Always eat a protein-rich breakfast within an hour of waking up. It is also best to make it
a low-fat. The amount of carbs you in eat in the morning should be dependent on the
overall activity you have planned for the day. This helps to satiate you and get your
body’s gears turning in the right direction.
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One way to regulate your hormones and carb intake is to stop eating carbs around 4 or
5pm. This allows growth hormones to be released. If you workout in the evening, eating
a small amount of carbs right after your workout can still allow for these benefits to take
place. However, the window of time is small (ideally 30 minutes or less, absolutely no
more than an hour). Often a post workout recovery shake is ideal with 30 grams of
protein and 20-40grams of carbohydrates, depending on body mass.
Carb cycling means changing the amount of carbs you consume on any given day,
depending on if or how intensely you will exercise. Following basic logic, you will eat
more on days you work out and less on days you do not. This refers to the total grams
of carbs you will eat in a day, regardless of the timing. Depending on your BMR, and
activity level, you can adjust your intake to maximize results. For example, a female
might consume 80-110 grams of carbohydrates is she is training heavily , while if the
next day has zero activity she might eat 40-50 grams. This allows you to both enjoy
certain foods if you earn them as well as make the most of the hormonal game that is
being played.
Putting it into action
Having a better understanding of the physiology at play with foods helps to make
educated decisions and make the most out of eating for our bodies and our minds.
However, there is one fundamental idea that will matter the most (for the most part) and
that is cooking your own food! Even if you know very little about how the body deals
with certain foods, if you chose to cook whole foods all day every day, it will put most on
a good track. Cooking your own food has many benefits:
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Cooking puts you in control. You get to decide how much of what foods you eat.
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Increases whole foods, limits processed and unhealthy foods (how many of you
have a deep fryer?)
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Allows you to create a specific meal plan, not just eats what is around.
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Learning to cook, even the most basic meals is a primal truth. Of all the things
we can do for our health, connecting with our food is one of the most rewarding,
hands down.
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Cooking can be calming, grounding and meditative
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The skill of cooking is becoming a lost art, even in its most basic form. The
reliance of convenience foods both undermines our health as well and
disempowers us.
Meal Planning
This will be the cornerstone upon which success will be built in the modern day
hustle and bustle. Very few people have time to actually cook every meal when it
is time to eat it. However, with a small amount of forethought and the right tools,
you can plan your meals and keep on the road to victory. Meal planning is the
simple act of cooking large quantities of foods at a specific time so that a home
cooked meal is available and ready to go…even when you’re on the go. Meal
planning will only add a few minutes onto the cooking process, so it will save you
time and effort later on. Its super effective, and makes for no excuses.
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Have proper food storage containers. Whether is it 10 portable Tupperware
meal plates with individual sections (very helpful) or just putting your meal into
one large rectangular container this will be a life saver. This is particularly good
lunch at work or a meal out of the house.
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Cook bulk quantities of food and put them in large containers individually and
create meals at home. An example could be one large container that includes
grass fed ground beef, one container of organic broccoli and one of organic
quinoa. Now you can take what foods you need in the quantities you need when
the time comes.
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CROCKPOT!
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RICE COOKER!
Sometimes life is so hectic that we don’t get the opportunity to cook. Maybe
you’re not familiar with how to shop for groceries, or you simply want to forgo the
task. Today’s modern urban environment has solutions. Precooked meal plans
and pre planned ready-to- cook meal delivery services make for NO EXCUSES.
The bottom line is you need to eat ”home-cooked” whole food meals all the time.
These services make it so you can do just that, no matter what. Check out Power
Supply for a fairly priced precooked meal service and Sun Basket for ready to
cook meals. Both have multiple options to choose from.
Practical tips
Here is a list of every day and easy to digest tips to help you along the way.
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Keep a food diary.
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Drink half your body weight of water in ounces. 150lbs = 75oz. of water
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Make small changes you can stick with.
• CHUG 12-16oz of water immediately upon waking. – This wakes up your
digestive system, and also you. Helps you hydrate your body form the start
rather than playing catch up and helps nausea from intense morning exercise.
Add lemon!
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Cook food from scratch (IT’S IMPORTANT!)
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Take a whole food vitamin and mineral supplement such as Secrets Of Strength
Vitality Greens or Dr. Shulze’s Super Food Plus (This is life changing).
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Increase your intake of protein and fiber.
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Watch the booze (it adds up).
• Be mindful about the way you eat - Research into mindful eating has shown that
being distracted or not paying attention to a meal tends to make people eat more
at that meal. It has also been shown that people who eat mindfully eat fewer
calories. Set time aside for meals — we all have 20 minutes to eat. Try and sit at
a table or if eating at your desk then switch your computer off. Eat slowly and
chew your food properly. Try and avoid grazing in front of the TV. A good
example, is if you’re going to have a sweet treat, serve a small portion on a plate
and eat slowly and enjoy every mouthful to feel satisfied without the guilt or the
need to go back for seconds. It takes practice, especially if you’re an emotional
eater, but you need to develop an understanding of when you’re hungry, food
satisfaction, and when you’re full.
• Avoid skipping meals.
• Include meals with high water content.
• Only snack if you need to.
• Choose eggs for breakfast - Research shows that opting for eggs lead to greater
satiety than grain-based breakfasts, making you less likely to reach for snacks
mid-morning. If you don’t eat eggs then try another protein-rich breakfast such as
smoked salmon, scrambled tofu or yoghurt with seeds and nuts.
• Don’t fear fats!
• Limit intake of nuts, seeds, and oil – while these are quality sources of fat (and
fat is not to be feared), they are also extremely calorically dense. Great for
snacking and keeping things in balance, it also makes it easy to eat them in an
amount that creates a caloric surplus.
• Get support from family and friends.
• Don’t become a slave to the scales.
• Eat a variety of foods in your diet – this helps to ensure a variety of nutrients and
keeps food interesting.
• AVOID SUGAR – Especially sugary drinks. If there is anything to be weary of it is
sugar. Bottom line refined sugar is our enemy. Fruit (including dried) is an
exception in moderation. Honey and real maple syrup in stern moderation. All
others are to be avoided if optimal health is the goal. • Take a daily protein supplement – either milk, egg or vegetable derived.
• Develop strategies for social events - Examples could be:
o Never turn up hungry at a buffet event, party etc. Eat something before
you go out.
o Seek out raw foods such as raw veggies and dips (small serving). o Make socializing the focus of your event, not the food. o
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Limit your intake of foods from buffets to a few handfuls or count the
cocktail sticks. Water down the alcohol as it encourages hunger. Look to eat whole foods, that are high in fiber along with protein and healthy fats. An
easy way to select only whole foods is to shop the perimeter of the grocery store
(perishables) and avoid foods in the isles.
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Meats of a large variety. Grass-fed and or Organic whenever possible. Avoid processed
meats such a bologna, hot dogs, salami, frozen fish, bacon (some is ok in moderation),
breakfast sausage etc.
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Eggs, preferably pasture raised. Vital Farms brand is widely available.
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Fish, preferably wild caught. Canned fish is ok.
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Legumes (lentils, black, pinto, red kidney and all other beans).
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Fruits, both fresh and frozen.
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VEGETABLES, especially dark leafy greens. Fresh and Frozen.
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Tubers (Carrots, Beets, turnips, Sweet potatoes and potatoes [moderation of potatoes,
especially white])
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Sprouted Breads. Ezekiel is a widely available brand. Trader Joes offers several others.
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Whole Grains (Brown rice, quinoa, amaranth, whole oat meal, barley, whole wheat couscous etc.)
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Nuts and nut butters.
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Use healthy cooking oils such as Coconut, clarified butter (ghee), lard. Grapeseed and
safflower oil over canola. Do not use olive oil for high heat cooking.
Sample meals
Breakfast
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Scrambled eggs with left-over broccoli, and one or two pieces of sprouted toast with
grass-fed butter.
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Oatmeal with fresh or frozen berries, some nuts and seeds. One scoop of protein.
Butter/coconut oil is optional.
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A shake comprised of a banana, frozen berries, peanut butter, chia seeds, and protein
powder.
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Over-easy eggs with sautéed spinach.
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Yogurt and quality granola with a scoop of protein.
Lunch
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Mixed greens salad with a piece of fish (salmon), sliced raw almonds, beats, goat
cheese, etc. with a balsamic vinaigrette dressing. •
Peanut butter and banana sandwich on sprouted bread.
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Left over grass-fed meatloaf, side of string beans and a side of sweet potatoes.
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Rotisserie chicken with salad and rice.
Dinner
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Chicken breast with sautéed chard and side salad.
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Stuffed Bell pepper with grass-fed ground beef, black beans, corn and brown rice. Small
side salad.
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Mixed vegetable stir fry with chicken over brown rice or quinoa if no animal protein is
used.
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Flank steak or London broil with brussel sprouts and a salad.