Hull kr talk 4 body composition changes

Principle 1 recapto play great you must hydrate1. How much water should you mix your protein

shake with?

Principle 2 recap For a longer career, eat plenty of veg

1. 5 ways you can include more veg in your diet?

Principle 3 Recapstart the day like a champion

• What 3 things should a decent breakfast contain?

Hull KR Principle 4

You are paid to eat

Rich McKeating

Today's talk1. Eating for size

2. Eating for fat loss without losing muscle

3. Eating for maintenance

4. The finer points of eating

Eating for size

The myth of Bulking• You can’t force muscle to grow

– A natural trainee with a good nutrition plan and sound training schedule could put on 7 to 10 lbs of muscle per year.

• Becoming fat makes it harder to put on muscle due to decreased insulin resistance

• To shed the excess fat you may lose your muscle mass

• Bulking up makes improves your ability to gain fat and impairs your ability to lose it.

What you do outside of the gym counts

The Phases of RestNever run when you can walkNever walk when you can get a rideNever stand when you can sitNever sit when you can lie downNever lie down when you can go to sleep

5 things to do1. Lose the hard gainers mindset

2. Post workout carbs 2g for every kg of bodyweight

3. Relax- take naps ( lower cortisol/ increase T)

4. Start with high quality shake first thing, then a big breakfast 1 hr later

5. EAT MOTHERFUCKER1. Every 3 hours ( set your alarm )

2. Calorie splurge Mondays – Over eat several times a day

3. Always have food- ( calorie jar)in car/ in bag/ everywhere you go

4. Tupperware dishes/ rice/ quinoa/tuna/ salmon/ chicken breast/

Eating for reduced body fat

Reasons to get lean• Fat is a metabolic organ- it produces

oestrogen and aromatizes T ( the fatter you get the harder it is to get lean)

• You are 2.5 times more likely to get injured if you are overweight

• Being overweight makes you slower on the pitch

5 things to do• Curtail alcohol

• Eat protein regularly

• Choose Quality over quantity

– Calorie analogy

• Hara Hachi Bu

• Time carbohydrates

– Post workout/game/ cheat night only

– Increase insulin sensitivty

• Fish oil• Cinamon

Maintaining• Still tweak your diet to maximize

performance

• If lose weight then eat more

• If gain then eat less

• Monitor

Rules of eating• Your stomach

doesn’t have teeth

• Create the right atmos

• Not at the table!

– Stress talk

• Rules of cheat meals

• Enjoy food

Summary• To put size on

– Do not eat crap

– Eat regularly

– rest

• To drop fat and keep muscle

– Eat quality

– Eat until 80% full

– Cheat in the right way

• Maintenance

– Eat for performance

• When eating

– enjoy

• 5 things you learnt today?

Questions