Why 12 Transformation Diets are Unsustainable

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• They are the A star clients, the ones who do everything you ask them to.

• Are they seamlessly blending this into the fabric of their lives? Or are they giving up things in order to do this?

• Are they putting too much into health and fitness in a way that is unsustainable?

• All or nothing approach

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• 1000 calorie diet

• Weight training 4 x p/w

• Cardio 30-45 mins every day

• 26% body fat to 12% body fat

• Unhappy

• Periods stopped temporarily

• Constantly light headed and dizzy

• Did not give me inner confidence I thought it would

One step up from calorie counting

2000 calories

2000 calories

50% Carbohydrates 40% Fat

10% Protein

40% Carbohydrates 30% Fat

30% Protein

You Identical Twin

Same training programme

• You can eat what you want, “as long as it fits your macros” #IIFYM

• You will still lose fat as long as you stick to your calories within a 7 day period.

• You can eat carbs any time you want, as long as you stick to your macros within

a 24hr period.

• Not denying yourself food you enjoy

• Can prevent binge eating

• Freedom to eat out

• Losing weight whilst still enjoying a drink or two

• Learn to use data rationally not emotionally

• Learn to stop panicking if you have gained 3lbs after eating out

• Easy to eat mostly processed food, which can lead

to malnutrition

• Doesn’t take into account food intolerances

• Can “eat what you want” but if calories are low, you

can still struggle.

• Can become obsessed with counting

• Can be difficult to fit your macros in without meal

planning and prepping strategies

When To Macro:

1. You're Lean, But You Want To Be Leaner

2. You Have No Concept Of What "enough

Protein" Means

3. Your Body Signals Are Out Of Whack

4. You Have A Deadline To Meet

When Not To Macro:

1. Your Neurosis Gets You Nowhere

2. You're A Macronutrient Veteran

3. You Just Got Your Feet Wet

4. You Want To Be Healthy, Not Freaky Shredded

Further reading: http://www.bodybuilding.com/content/to-macro-or-not-should-you-track-your-macro-intake.html

1g Carbohydrate = 4 calories 1g Protein = 4 calories 1g Fat = 9 calories 1g Alcohol = 7 calories* *No nutritional value i.e. No vitamins and minerals

(Per 100g)

20g>

Extremely high

15-20g

Very high

10-15g

High

5-10g

Low

<5g

Very Low

• No more than 10% of your daily calories

• For a 2000 calorie diet, 10% = 200 calories

• Sugar = Simple carbohydrates

• 200 calories = 50g of carbohydrates

• 1 gram of carbohydrate = 4 calories

• 50 (g) x 4 (kcal) = 200 calories

• Always look at the 100g column

• Compare the ratio of carbs, fats and protein

• In the carbohydrate section, look at “of which sugars”

• The wider the gap between “Carbohydrate” and “of

which sugars”, the lower the sugar content.

Calories Fat Carbs Sugar Protein

Tall Signature Skimmed Hot Chocolate with Whipped Cream

418kcal 12.5g 45.2g 36.4g 11.8g

Tall Skimmed Caramel Frappuccino

262kcal 8.7g 43.1g 41.1g 3.3g

Tall Chai Tea Latte

179kcal 3.0g 33.0g 31.3g

5.7 g

Per 100g Calories Fat Carbs Sugar Protein

Original Ambrosia Devon Custard

99kcal 2.8g 15.4g 11.4g 2.9g

Light Ambrosia Devon Custard

89kcal 1.8g 15.4g 11.0g 2.9g

Per 100g Calories Fat Carbs Sugar Protein

Actimel 74kcal 1.5g 11.7g 11.6g 2.6g

Per 100g Calories Fat Carbs Sugar Protein

Weetabix 362kcal 2.0g 69g 4.4g 12g

Protein Weetabix

360kcal 1.9g 62g 4.8g 19g

Per 2 Biscuit Serving

Calories Fat Carbs Sugar Protein

Weetabix 136kcal 0.8g 26g 1.7g 4.5g

Protein Weetabix

144kcal 0.8g 25g 1.9g 7.6g

1. MyFitnessPal > Add own recipe

2. Add ingredients by weight

3. Select number of portions (e.g. 10 slices)

4. Once cooked, weigh the entire cake

5. Divide weight into 10

6. Weight divided by 10 = 1 portion

Completely new to eating well

May ask “What’s a protein?”

High Body Fat %

Over 18% for men

Over 25% for women

Can be advanced in the gym or on the playing field and

still be nutritional beginners. It’s also ideal for those with

more modest goals, such as moderate body

composition improvements, or feeling better every day.

People who are not yet in the habits of eating healthy

foods, at the right time, in the right amount.

Slow approach focused on basic food education and

basic habit development, such as basic food selection

lessons, grocery shopping strategies and better meal

planning and preparation.

Completely new to eating well

May ask “What’s a protein?”

High Body Fat %

Over 18% for men

Over 25% for women

Can be advanced in the gym or on the playing field and

still be nutritional beginners. It’s also ideal for those with

more modest goals, such as moderate body

composition improvements, or feeling better every day.

People who are not yet in the habits of eating healthy

foods, at the right time, in the right amount.

Slow approach focused on basic food education and

basic habit development, such as basic food selection

lessons, grocery shopping strategies and better meal

planning and preparation.

Basic understanding, but need guidance

May say “I eat pretty well”

Moderate Body Fat %

12-18% for men

20-25% for women

This level is appropriate for recreational exercise and high

performance athletes who already have a high-quality basic diet

and want to pursue very specific performance and/or body

transformation goals.

It’s also good for clients who really want to and need to know the

details of their intake. At this level, clients can handle activity and

goal based calorie calculations, body type specific macronutrient

breakdowns and nutrient sensitivity based timing strategies.

Further reading: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

People who eat the right foods in the right amounts at the right times

Likely to say “Check out my spreadsheet”

Low Body Fat %

Less than 12% for men

Less than 20% for women

These individuals are typically already lean yet want to optimize and

further refine their nutritional strategies.

They may also have excellent shopping and preparation strategies.

However, they may need very detailed calorie and macronutrient

information.

Beyond establishing a baseline diet, they’ll also need specific

strategies for making outcome based dietary decisions.

• The more you weigh when you are leaner, the more muscle vs fat you have

• Lean without muscle = Skinny fat

1. Start from your initial macros

2. Log weight, macros, calories, training and sleep on a daily basis.

3. Analyse data – take the average to determine positive changes.

4. If you are losing weight – increase calories by 100-200

5. Continue monitoring and increase every 2-4 weeks until your body starts to go the other way (i.e. gain weight)

6. The calories you end up with is your baseline.

1. Understand the States of Change model

2. Understand what “reasonable progress” is

3. Focus on body fat percentage norms

4. Focus on your Behaviour Goals

5. Identify and avoid trigger foods, but don’t deny pleasure foods

Pre-contemplation

Contemplation

Preparation

Action

Maintenance

Relapse

Stage Standard Time Frame

Pre-contemplation 6 months

Contemplation Further 6 months

Preparation Further 6 months

Action Near 1 month

Maintenance At least 6 months

Relapse Any time

PROGRESS FAT LOSS MUSCLE GAIN

Excellent Losing 0.5 to 1% body fat every 2 to 4 weeks Gaining 1 to 2lb of lean mass every 2 to 4 weeks

Average Losing 0.5% of body fat every 4 weeks Gaining 1lb of lean mass every 4 weeks

Slow Losing less than 0.5% of body fat in 4 weeks Gaining less than 1lb of lean mass in 4 weeks

• 3% fat in 3 months or 6lb in eight weeks is GOOD progress • 12lb weight gain (in quality lean body mass) in 12 months. A woman at 30% body fat will be at 18% by the end of the year * based on commitment level and level of experience

MEN

AGE 20-30 30-40 40-50 50+

Very low fat

<9% <11% <12% <13%

Low fat 9-12% 11-13% 12-15% 13-16%

Average fat

13-16% 14-17% 16-20% 17-21%

Very high fat

17-19% 18-22% 21-25% 22-27%

Overfat 20+ 23+ 26+ 28+

WOMEN

20-30 30-40 40-50 50+

<17% <18% <20% <21%

17-20% 18-21% 20-23% 21-24%

21-23% 23-25% 24-27% 26-28%

24-27% 25-29% 28-31% 31-35%

28+ 30+ 32+ 36+

Body fat percentages for various age ranges:

OUTCOME GOAL

“I want to lose 10lb in 10 weeks”

“I want to have £200,000 in investments five years from now”

Key characteristics: You cannot directly control the accomplishment of the goal. It is the end result of a series of other things you have to do.

BEHAVIOUR GOAL

“I will exercise five days a week for the next 10 weeks”

“I will invest £100 every month for the next five years”

Key characteristics: You can directly control the goal; it’s an action you can choose to do every day.

(but don’t deny yourself pleasure foods)

1. Understand the States of Change model

2. Understand what “reasonable progress” is

3. Focus on body fat percentage norms

4. Focus on your Behaviour Goals

5. Identify and avoid trigger foods, but don’t deny pleasure foods

One size does not fit all. A sustainable diet is one that works best for YOU

Supportive and non-judgemental

Based on your own unique progression

Logical methodical approach

Use a combination of tried and tested methods

Coach based, not expert based (I help you find your own answers)

12 month programme focusing on habit change and developing the skills required to maintain fat loss. Habits and lessons are cumulative and coherent. Each habit/lesson builds the skills for future habits/lessons. Later habits and lessons return to themes and ideas from earlier ones. Everything is connected to everything else in a logical progression.

Ideal for females with over 25% body fat and males with over 18% body fat, plus those who need time to weave healthy habits into their hectic lives.

Ideal for:

Females with around 23-25% body fat who want to reach 17-22% body fat.

Males with around 13- 18% body fat who want to reach 8-12% body fat.

Reverse Diet

Book a 1 hour Personal Strategy Session

“Knowledge without implementation is fruitless”

This session is designed to help you apply the information you have learned today.

I help you set realistic, attainable goals, identify potential setbacks, and develop strategies

tailored towards your unique lifestyle to help you stay consistent.

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