WEEK TWO

NUTRITION
The next focus is understanding the relationship then please speak to one of our expert personal trainers.
between food and muscle building. Here are some You can also look out for a TDEE (Total daily energy
simple rules: expenditure) calculator online and ensure you consume
10-15% more calories than your average expenditure..
Muscles respond to calories
That means most calorie-restricting diets won’t really help Create ‘better lifts’ eating habits
towards reaching your goal, as your muscles will have The better your eating habits, the better you lift. With that
insufficient fuel to keep going or recover. in mind, pace out your meals evenly and try not to skip
any. Plan to have a meal approximately 1.5 hours before
Give your muscles proteins
training and a meal within 45 minutes afterwards. Oh, and
Protein is an essential nutrient that helps build tissue,
don’t scrimp on breakfast - a good morning meal gives a
cells and muscle, and helps produce hormones
real kick to your metabolism.
and antibodies. Everyone needs protein in their diet,
especially those looking to build muscle, who also Striking the right balance
need to factor protein intake into their training routine at Food is energy and when you want to build muscle you
specific times to maximise its muscle-building benefits. need to consider your “energy balance” - the relationship
between “energy in” (food calories taken in through food
Carb up
and drink) and “energy out” (calories going out as energy
Consider carbohydrate as fuel for the body. Lifters need
requirements).
carbs to build muscle, perform well and feel great. Not all
carbs are good for you, though - scroll down for a range But it’s called a “balance” for a reason. Too much “energy
of nutrient-dense “Power Foods” that will boost your in” (through overfeeding or under-exercising) and the
training regime. body stores this excess energy as fat, leading to the
wrong kind of weight gain.
Fats don’t make you fat
Or at least the right types of fat don’t. Fat is an essential Whilst too much “energy out” (through underfeeding or
macronutrient involved in keeping hormone levels in over-exercising) can lead to a decline in metabolism and
check and regulating blood-glucose levels and insulin physical performance, a decrease in muscle and bone
response. Dietary fat is also calorie-dense and so helps mass, a reduction in thyroid function and testosterone
build muscle. levels, and reduced concentration.

Working out your calories Your muscle-building diet requires a positive calorie
The more physical activity you do, the more calories you’ll balance. The aim is to stimulate the body to have enough
need so that you don’t experience a calorie deficit and calories to take you through the day, maximise your
start to lose muscle instead of growing it. workout and rebuild the muscles after training.

An easy way to work out how many calories you need

to build muscle is to multiply your weight in pounds by
15-17.5 kcal. This is an estimate calculation providing that
you exercise 3-4 times a week following the routines in
the Muscle Building programme. If you would like a more
in-depth assessment and support with your nutrition plan
SUMMING UP YOUR NUTRITION
• Eat five meals a day - including breakfast
TASK
Every couple of days over the next two weeks, try to
• Eat soon after working out - a meal comprising add something new and healthy to your diet and say
approximately 30g protein and 30g high Gl goodbye to at least two eating habits you know are
carbohydrates slowing your progress.
• Protein shakes and supplements are fine - just
remember to include them towards your calorie goal

• Don’t avoid fats - they are the most calorie-dense

macronutrients (9 calories per gram)

POWER FOODS
• Lean red meat (Protein) • Whole oats (Carb)
• Salmon (Protein) • Raw mixed nuts (unsalted) (Fat)
• Eggs (Protein) • Avocados (Fat)
• Chicken / Turkey (Protein) • Omega 3 fish oil (Fat/supplement)
• Spirulina (Protein) • Olive oil (Fat)
• Spinach (Vegetable/carb) • Coconut oil (Fat)
• Cruciferous veg (Vegetable/carb) • Green tea (Teas)
(cauliflower, cabbage, • Green drinks (Vegetable concentrate /
bok choy, broccoli, sprouts) supplement)
• Mixed berries (Fruit /carb) • Curcumin / Turmeric (Spice)
• Orange (Fruit /carb) • Cinnamon (Spice)
• Mixed beans / peas (Carb/protein) • Garlic (Spice)
• Quinoa (Carb)