YOU CANNOT TRAIN YOUR WAY - MorelliFit® – Whey … · YOU CANNOT TRAIN YOUR WAY OUT OF A POOR...

YOU CANNOT TRAIN YOUR WAY OUT OF A POOR DIET.

Your Fitness Goals: No matter what your goal, to slim down, gain mus-cle, burn fat or just get stronger, having a solid nutrition prescription will set you up for success. Being mindful of what you’re eating and planning ahead will set you up to win big. Each goal can be achieved through the proper intake of calo-ries with this program. Those look-ing to put on muscle will need to increase their clean calories. Those looking to lose fat will adjust their calories under their TDEE but nev-er drop below their BMR. The im-portant key to any goal is enough calories from clean, as close to na-ture as possible, foods.

While Weights for Women mainly focuses on the training, it’s critical to understand that nutrition is 65% of the fitness equation and without it you will end up frustrated with subpar results.

As such an important component, this nutrition guide includes a few key ideas to assist you on your jour-

60 DAY BEGINNER STRENGTH NUTRITION PRESCRIPTION

ney. By applying these 7 simple steps in addition to the workouts, you will lose body fat, build lean muscle, and see major body com-position changes within weeks.

1) Skip the Calorie Counting:

We are not concerned with count-ing calories or macros, but we are concerned about the quality of food you will be eating for this Weights for Women: Beginner Weights. Start by throwing away any junk or processed food you might have in your cupboards. Eliminate tempta-tions in your house. Be sure to get a good balance of lean protein, healthy carbohy-drates, and healthy fats. Balance is key in healthy diets. Good protein = lean meats, fish, and quality protein powder supplements. Good carbo-hydrates = sweet potatoes, squash, and white rice. Good fats = avo-cado, grass-fed butter, and extra virgin olive oil. Remember ladies, healthy fats are essential to good health, don’t be scared of them, and these fats do not directly translate to the fat your body stores as ex-cess body fat.

2). Protein:

Quality protein will be of the most importance when starting this weight pro-gram. Ladies, do not worry, protein will not give you bulky muscles. Instead, protein will give your body the necessary fuel to build and repair muscles as you work them through this program. Choose both high quality proteins from lean meats and fish, as well as high quality protein powder to supplement your diet. A whey protein isolate, preferably grass-fed, is the best option for most people because it is the most bioavailable and will be most efficiently used by your body.

Every meal should contain some protein, ideally an animal-based form (beef, fish, chicken, pork, or eggs). There are several very solid reasons for the emphasis on protein, and this carries over to everyone, not just athletes.

THERMIC EFFECT OF FOOD (TEF)

Protein is a very costly macronutrient for the body to metabolize. Your body actually burns calories to digest protein. Therefore, from a fat-loss perspective, it makes sense to include protein with every meal.


REPAIRING SKELETAL MUSCLE AND TISSUE

The volume and intensity of train-ing damage the body’s muscles and tendons. Protein plays a major role in repairing that damage.

ADDITION OF LEAN BODY MASS (LBM)

Weight training tears down the body’s muscles so, it’s important to provide your body with the nutri-tion and food to rebuild itself. Con-trary to popular belief, a high-pro-tein diet will NOT create big, bulky muscles in women. Females simply do not possess the testosterone and hormones responsible for bulk-ing up like males. Instead, high- pro-


tein diets help women to achieve a slender, long, and lean body.

SATIETY

Satiety is how satisfied your brain becomes after eating food. Eating is completely driven by your hor-mones. Fat, carbohydrates, and protein all affect hormonal secre-tion differently, but when it comes to satiety, protein is king. A little protein goes a long way in keeping your brain satisfied.

FAT STORAGE/FAT RELEASE

Without getting too complicated, it’s important for you to understand two hormones: insulin and gluca-gon. Together, these two hormones

regulate blood sugar. Insulin is the master “fat- storage” hormone. Animal-based sources of protein are very dense with amino acids and create a greater secretion of glu-cagon, the “fat- release” hormone. When it comes to losing fat, you want the “fat-release” hormone, so it’s better to eat animal- based pro-tein, which is also the best source of complete protein.


DISPLACEMENT OF CARBOHY-DRATE RATIO

Typically, if you eat a lot of protein, your carbohydrate intake will be low. When this ratio is dominated by animal-based protein, fats nat-urally fall into place and you can easily portion and adjust carbo-hydrates based on exercise needs. While beans, nuts, and dairy con-tain protein, the quantity and quali-ty are substandard compared to animal sources. As a general rec-ommendation, aim for a daily con-sumption of 1 gram of protein per pound of bodyweight.

Quick Tips:

A) Prepare more protein the night before and use leftovers as snacks.

B) Beef jerky is a great snack while on the move.

C) Protein powder is a great sup-plement, as long as you choose a quality brand. The fewer ingredi-ents, the better. Look for something with a relatively small number of carbohydrates.

D) Breakfast MUST contain protein. At least 30g of protein from whole food sources.

E) Use the Weights for Women Mac-ro List & Grocery Guide to choose high-quality protein foods.

RECOMMENDATION:

Ensure every meal contains a dense and complete protein source. Main-tain an daily protein intake of at least 1 gram per pound of bodyweight. Aim for 30 grams of whole food protein in your first meal of the day.

Note: This general rule of thumb works for most individuals. If you are 50 or more pounds overweight use your lean body mass instead of your total bodyweight to calculate your total daily protein.


3) MEET YOUR NEW BFF FOR LIFE: VEGGIES

Eat your vegetables. This means having 2 servings of vegetables at every single meal. There is a direct correlation between increased veg-etable consumption and increased health and weight loss. Lean mus-cles are built on protein, but a lean body is built on green vegetables.

4) HYDRATION STATUS

Whiles many consider this an easy area to cover, it still tends to be overlooked. Many of us, including me, believe that we are staying fully hydrated, while we actually drink fewer fluids than we think. Keeping track will help us make sure we avoid dehydration.


HYDRATION FORMULA

We encourage you to replace 100% of your beverages with water. This will ensure you eliminate unneces-sary calories from your diet. It will also ensure that you stay proper-ly hydrated for your workouts and day to day activity.

The recommended formula for op-timal hydration is the following:

1/2 bodyweight (BW) in ounces per day (1 ounce = 29.5 mL)

This ensures that you replace fluid you lost throughout the day from normal sweat and increased me-tabolism.

When the body is chronically de-hydrated, it holds onto water for survival. The body is very efficient at retaining water. The solution is to efficiently hydrate so the body sheds excess water, which results in better muscle tone appearance and a leaner physique. Additionally, proper hydration clears the meta-bolic waste from your training vol-ume and helps with recovery.

IMPORTANT NOTE: Drinks like iced tea and diet sodas DO NOT count toward your hydration sta-tus. The accompanying Weights for Women Macro List & Grocery Guide provides an excellent choice of beverages. Review the guide and try to select drinks from it.

HYDRATION TIMING

When increasing and maintain-ing your hydration status, it’s also important to consider the timing. Large amounts of water during meals can lead to inefficient di-gestion by diluting gastric acids and enzymes. Try NOT to drink anything during or at least 30 minutes after eating to optimize digestion.

Relax, chew your food slowly, and let your saliva break down the food. Enjoy the process. Certain times, liquid is required to clear our throats; therefore, this is a do-your-best proposition. Eating all of the salmon and spinach in the world will do little good when the food is poorly absorbed be-cause you drank too much liquid.


Conversely, drinking 8 ounces of water 20 to 30 minutes prior to your meal can increase saliva content and the quality of digestion.

COFFEE

Despite being demonized as a di-uretic, it’s actually okay to have cof-fee in your diet. Coffee is a known ergogenic (training aid) that con-tains a fair amount of antioxidants and caffeine. Caffeine is actually the most un-derutilized natural fat-burner on the market. A shot of espresso or a small

cup of black coffee will help your workouts, as long as you omit the sugar, creamer, and syrups. Howev-er, coffee can cause gastric motility and should probably be avoided by anyone with a predisposition to GI disturbances.

TEA

Like coffee, green tea is another natural fat burner. It is thermogenic (fat-burning) due to compounds called catechins, which are active in both green and white teas. It also contains theanine, a precursor to a calming neurotransmitter. Rooibos tea is actually an African bush that comes in green and red varieties. It has no caffeine but ample anti-oxidants. Black and herbal teas are fine too.


ALCOHOL

Alcohol consumption affects your hydration and can hinder your fat- loss efforts. If you choose to drink while on this program, limit your consumption to no more than 1 to 2 drinks per week. The benefits of red wine for general health have been studied to a ridiculous de-gree despite the health benefits of wine being quite minimal. Alcohol works against you and negatively impacts (1) hydration status, (2) fatty acid synthesis, (3) testos-terone production, and (4) REM and second-stage sleep. All four of those are essential for general health, fat loss, and better body composition. Understandably, we are social creatures. Drinking does occur. Nonetheless, beware of al-

cohol’s damaging effects and do your best to keep it at bay.

Perhaps look at it this way, what-ever you consume or drink will be used for either FUEL or REPAIR. Alcohol is dirty fuel that negatively affects hormonal response.

MILK

Milk is only essential for three types of people: (1) people try-ing to gain weight, (2) people who want cancer, and (3) babies. That statement usually gets some attention and even upsets many people, but it’s still valid. With a few exceptions, no one other than babies and small children should be drinking milk. Milk is highly an-abolic and insulinogenic (causes a large insulin release), hence its carcinogenic properties. Casein protein often causes inflammato-ry issues and the lactose can be problematic for some people.

Furthermore, the “calcium” in milk for strengthening bones is highly overrated, considering that North Americans consume some of the


highest levels of calcium yet also possess the highest rates of oste-oporosis (bone disease). In JAMA Pediatrics (September 2013), David S. Ludwig, MD, PhD, pub-lished an article on milk based upon a Harvard study, where he described many other calcium sources and explained that coun-tries with very low milk consump-tion actually have a lower rate of bone fractures.

Additionally, the quality of grocery store milk is quite low, mostly due to high-heat pasteurization, ho-mogenization, and the quality of the cows it comes from.

Forms of full-fat yogurt and heavy cream are not in this category.

RECOMMENDATION:

Consume half your bodyweight (in ounces) of water daily, spread out over the course of the day. Begin with 8 ounces of water first thing in the morning prior to eating. Limit consumption during meals and 30 minutes post meal. Limit alcohol.Try to cut it out all together.


5) Food Quality

Food quality means “whole food in as close to their natural form as possible”. The emphasis here should be on the following: meat, veggies, nuts, seeds, some fruit, little starch, and no additional sugar.

We place an emphasis on whole foods because of their nutrient density (nutrient rich) without caloric density (high calories).

The foods listed in the accompanying Weights for Women Macro List & Grocery Guide will have the highest amount of micronutrients (vitamins and min-erals) without containing the empty calories present in processed foods. Try your best to select foods from there.

Think tangerine instead of Twinkie. Blueberries instead of Blizzard. Steak instead of Subway. Remember, the main goal of food quality is nutrient density without caloric density. The more you can prepare your meals at home, the better.

You’re on the go and don’t have anything handy, but those choices often lack the nutrient density. To avoid this, use Sunday night to prep food for the week. Buy a large pack of chicken breasts from your favorite gro-cery store. Cook them on a George Foreman grill with a bit of lemon and black pepper for a delicious, quali-ty protein to eat throughout the entire week. Then all you have to do is grab and go. The same approach

works with veggies. Simply chop up some carrots, celery, red pepper, or cu-cumbers. Toss them into zip-lock bags. The next time you feel hungry you’ll have lots of nutrient-dense, low-calorie foods handy. Boom! It’s that easy.

ORGANICS

This mainly applies to fruit and veggies. Follow the rule of “The Dirty Dozen & Clean Fifteen,” found in your accompanying Weights for Wom-en Macro List & Grocery Guide. If memorizing the list feels overwhelm-ing, then an even easier way to remember it is the following:

• Buy thin-skinned items (apples, berries, leafy greens, etc.) organic.

• Buy thick-skinned items (bananas, avocados, sweet potatoes) conven-tional. So, are organics really worth it? Do they contain more vitamins and minerals than conventional products? YES, they are worth it. NO, they don’t offer a lot more vitamins and minerals than conventional produce.


ORGANIC FRUITS & VEGETABLES

The value of eating organics lies in what’s NOT in the produce. Organ-ics are free of harmful pesticides and herbicides, notorious endo-crine disrupters. Furthermore, continuous chronic exposure to pesticides and herbicides, even at low levels, can impair hormonal secretion. Remember, optimal hor-mones lead to optimal health and body composition.


ORGANIC MEATS

Along with fruits and veggies, or-ganic grass-fed beef consists of a much better food profile than conventional beef. This meat can be pricey. However, the fatty acid profile of organic contains much better ratios of omega-3/omega-6 fatty acids, as well as high levels of conjugated linoleic acid (CLA) and vaccenic acid (naturally occur-ring healthy trans-fats) that benefit your health and decrease body fat.

With the emphasis on animal pro-tein in your diet, the cost-benefit ratio will be high. If possible, I rec-ommend buying meat through lo-cal farms, local grocery stores, or health-oriented national chains like Whole Foods.

MACRORATIOS

Combining macros (protein, fats, and carbohydrates) ensures proper macro nutrient balance and tends to bring down the overall glycemic index (GI) of a meal. As a result, this lowers the body’s insulin (fat-stor-age) response.

REMINDER: There is an excellent list of high-quality macros (protein, fats, and carbs) from which to choose in your accompanying Weights for Women Macro List & Grocery Guide.

QUICK TIPS

A) BEEF IS BETTER THAN CHICK-EN. Beef contains a better amino acid profile and higher biological protein value. Plus, the fats from beef are much better than chicken.


B) BACON AND PORK ARE SOLID CHOICES. Especially when you get sick of beef. Again, I shop for these meats at local farms, local grocery stores, and Whole Foods.

C) BREADS/GRAINS. These are very dense, nutrient-depleted car-bohydrate sources coupled with in-flammatory prolamines, like gluten and gliadin. We have only included these foods in our diets for a short period of time, considering how long humans have been in exis-

tence, and we have NOT adapted to them. Our bodies never fully digest the gluten peptides found in grains, so we should strictly limit these. Just remember: empty carbs.

D) PASTA FALLS UNDER GRAINS. Think of it as wheat sugar. The GI index is sky high from lots of added inflammatory gluten.

E) EGGS ARE KING AND SUPER-FAST. Try to buy organic free-range eggs from local farms and grocery stories, if possible.

F) SWEETS. Eliminate all refined sugars and strictly limit natural sug-ars. At the end of the day, sugar is still sugar.

G) DARK CHOCOLATE. This can be an effective way to deal with sugar cravings. It’s much better for your body than sugar. The bars with a higher percentage of cacoa contain more antioxidants and saturated fat but fewer carbohydrates.

Chocolate stimulates the release of dopamine, the “reward” neu-rotransmitter. This shuts down your


craving for sweetness without the high-glycemic carbohydrate over-load from refined sugar.

H) DAIRY. Most people tolerate full- fat yogurt and heavy cream fairly well. These two options con-tain lower amounts of lactose and amino acids, which create issues from insulin spikes. Cream and yo-gurt are also great sources of SFA (saturated fatty acids).

THE 90/10 RULE

Some people need the freedom and flexibility to occasionally de-viate from a strict clean diet, and doing so helps them stay sane and build resiliency. For those who choose to deviate from a clean diet, I recommend the 90/10 Rule:

• 90% of the time stay on track with a clean diet • 10% of the time deviate and in-dulge in “cheat meals”

Planning and timing your “cheat meals” can be beneficial, especial-ly if you indulge around your most intense training day(s) of the week.


Remember, consistency is best. Mi-nor deviations will not completely hinder your progress, as long as you eat clean the majority of the time.

Recommendation:

Emphasize whole foods in as close to their natural form as possible. Every meal should contain some proteins, fats, and carbohydrates (PFCs). Try to shift towards local organic produce and free-range, grass-fed beef.

6) FREQUENCY

Consistent meals and snacks are important. For some people, that means 3 square meals a day, whereas others require 5 to 6 smaller meals. Stick with what works for you and try your best to stay consistent and consume your macros.

Use your accompanying Weights for Women Macro List & Grocery Guide to choose foods and snacks. Also, track the frequency and consistency of your meals in a Food Journal that you write into your phone or just in a notebook.

Recommendation:

Analyze your schedule to determine the best regimen for meals and snacks. Be consistent and focus on consuming your macros.

7) FOOD INTOLERANCES

It’s important that you become aware of how food affects your body and makes you feel. I like to use a simple tracking system of smiley and frown-ing faces. Think about how you feel before, during, and after you con-sume your meals. Leave the appropriate face next to the item in your Food Journal based on how you feel.


WHY?

Certain foods may result in low-grade, chronic inflammation that is harm-ful to your health and rob your body of important nutritional resources.

For example, if your body is using nutritional resources (proteins, fat, carbohydrates, etc.) to fix and repair damaged tissue from food intoler-ances or sensitivities, then it’s not recovering from training or exercise as well as it should be. As a result, your body will not build lean body mass or burn fat as effectively.

RECOMMENDATION:

Track and log physical (gastro/energy levels) and emotional (alertness/mood changes) states in relation to food intake. Use your Food Journal everyday, or if you already have a favorite way to track, stick with that.

8). DON’T STRESS

Don’t stress about the specifics. Excessive stress is counterproductive to acheiving your fitness goals. Instead of sweating the details, sweat in the gym and eat right. Just follow these simple guidelines; pick whole foods from as close to nature as possible.

Throw out your excuses. Start implementing the 8 basic nutrition principles from this Nutrition Prescription guide and using the Weights for Women Workouts training manual.


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Michael Morelli Jr. Your Dedicated Coach


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WEIGHTS FOR WOMEN NUTRITION PRESCRIPTION By Michael Morelli Jr.

Consult your physician and get permission before starting any exercise program or altering your diet. The programs and information expressed within this book are not medical advice, but for educational purposes only. This program is designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before starting any exercise program, including Six-Pack Finishers. If you experi-ence any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury or health condition that may occur through following the programs and opinions expressed herein. Dietary information is presented for informa-tional purposes only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their safety and know their limits. The ideas represent the author’s opinions and are solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations utilized in articles and reviews.

YOU CANNOT TRAIN YOUR WAY - MorelliFit® – Whey … · YOU CANNOT TRAIN YOUR WAY OUT OF A POOR...

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