Hull kr talk 4 body composition changes

• 1. Principle 1 recap to play great you must hydrate
  • How much water should you mix your protein shake with?

2. Principle 2 recap For a longer career,eat plenty ofveg

• 5 ways you can include more veg in your diet?

3. Principle 3 Recap start the day like a champion

• What 3 things should a decent breakfast contain?

4. Hull KR Principle 4You are paid to eat Rich M c Keating 5. Today's talk

• Eating for size

• Eating for fat loss without losing muscle

• Eating for maintenance

• The finer points of eating

6. Eating for size 7. The myth of Bulking

• You cant 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.

8. What you do outside of the gym counts

• The Phases of Rest Never run when you can walk Never walk when you can get a ride Never stand when you can sit Never sit when you can lie down Never lie down when you can go to sleep

9. 5 things to do

• Lose the hard gainers mindset

• Post workout carbs 2g for every kg of bodyweight

• Relax- take naps ( lower cortisol/ increase T)

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

• EAT MOTHERFUCKER

• • Every 3 hours ( set your alarm )

• • Calorie splurge Mondays Over eat several times a day

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

• • Tupperware dishes/ rice/ quinoa/tuna/ salmon/ chicken breast/

10. Eating for reduced body fat 11. 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

12. 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

13. Maintaining

• Still tweak your diet to maximize performance

• If lose weight then eat more

• If gain then eat less

• Monitor

14. Rules of eating

• Your stomach doesnt have teeth

• Create the right atmos

• Not at the table!

• • Stress talk

• Rules of cheat meals

• Enjoy food

15. 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?

16. Questions