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Principle 1 recap to play great you must hydrate 1. How much water should you mix your protein shake with?
16

Hull kr talk 4 body composition changes

Jul 01, 2015

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Health & Medicine

Rich
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Page 1: 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?

Page 2: Hull kr talk 4  body composition changes

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

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

Page 3: Hull kr talk 4  body composition changes

Principle 3 Recapstart the day like a champion

• What 3 things should a decent breakfast contain?

Page 4: Hull kr talk 4  body composition changes

Hull KR Principle 4

You are paid to eat

Rich McKeating

Page 5: Hull kr talk 4  body composition changes

Today's talk1. Eating for size

2. Eating for fat loss without losing muscle

3. Eating for maintenance

4. The finer points of eating

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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.

Page 8: Hull kr talk 4  body composition changes

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

Page 9: Hull kr talk 4  body composition changes

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/

Page 10: Hull kr talk 4  body composition changes

Eating for reduced body fat

Page 11: Hull kr talk 4  body composition changes

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

Page 12: Hull kr talk 4  body composition changes

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

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Maintaining• Still tweak your diet to maximize

performance

• If lose weight then eat more

• If gain then eat less

• Monitor

Page 14: Hull kr talk 4  body composition changes

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

Page 15: Hull kr talk 4  body composition changes

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?

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Questions