THE 7 GOLDEN RULES HEALTHY ON THE OUTSIDE. STARTS ON THE INSIDE.

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1 THE 7 GOLDEN RULES HEALTHY ON THE OUTSIDE. STARTS ON THE INSIDE. BY TIM BLAKEY PAGE 01

Smart nutrition can make all the difference in building a lean body. Whether you want to build muscle or lose fat, the process starts in the kitchen not the gym.

2 Smart nutrition can make all the difference in building a lean body. Whether you want to build muscle or lose fat, the process starts in the kitchen not the gym. Eating properly will fuel your training sessions, make you feel alert and energised, provide the building blocks of muscle and keep your metabolism firing to burn body fat. PAGE 02

RULE #1 BE CAVEMAN IF IN DOUBT, DON T EAT ANYTHING THAT A CAVEMAN WOULDN T HAVE HAD ACCESS TO. This is the simplest rule when deciding what to eat: keep it natural.

3 RULE #1 BE CAVEMAN IF IN DOUBT, DON T EAT ANYTHING THAT A CAVEMAN WOULDN T HAVE HAD ACCESS TO. This is the simplest rule when deciding what to eat: keep it natural. Processed foods - biscuits, cakes, ready meals, fizzy drinks, crisps - are mostly high in calories but low in essential nutrients, so they are poor at fueling workouts and rebuilding muscle but good at making you fat and sapping your energy. Avoid things containing preservatives that you can t spell or ingredients you wouldn t keep in the kitchen. Eat things that will rot eventually, so that you know they re fresh. As a general rule, if it grows in the ground or roams free in pastures and grass, it s fine; if it comes in a packet and has a long ingredient list, avoid it. Prioritse foods that have undergone the least amount of processing and you can t go wrong. PAGE 03

RULE #2 HYDRATE DRINK AT LEAST THREE LITRES A DAY TO KEEP YOUR BODY FUNCTIONING PERFECTLY. Water consumed during training does NOT count to this total.

Dehydration will have an impact on your performance in the gym and the office -research indicates that 5% dehydration can lead to a 30% drop in brain function - and can affect the way your body

4 RULE #2 HYDRATE DRINK AT LEAST THREE LITRES A DAY TO KEEP YOUR BODY FUNCTIONING PERFECTLY. Water consumed during training does NOT count to this total. The most efficient nutritional tweak you can make to your diet is the easiest and cheapest of all. Dehydration will have an impact on your performance in the gym and the office -research indicates that 5% dehydration can lead to a 30% drop in brain function - and can affect the way your body stores fat and repairs muscle. Dehydration is commonly mistaken for the feeling of hunger. Down a 500ml glass of water 15 minutes before each meal. This will help you eat only what you need and less likely to over indulge. Carry a water bottle around with you all day. You ll be better hydrated and less likely to snack. PAGE 04

They will fill you up without sending your calorie count soaring. Cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are ideal, and so are other dark, leafy greens like spinach.

5 RULE #3 GO GREEN EVERY MEAL YOU EAT SHOULD INCLUDE COLOURFUL VEG. Aim for half the plate to be full of vegetables. There s no such thing as too much veg, especially if you re talking about vegetables grown above ground - they re packed with vitamins, phytochemicals and fibre. They will fill you up without sending your calorie count soaring. Cruciferous vegetables such as broccoli, kale, cabbage and cauliflower are ideal, and so are other dark, leafy greens like spinach. Fruit is also good for you, but it s higher sugar (fructose) content causes a higher insulin spike. This can cause less stability in your appetite throughout the day and potentially drive you to over eat. Limit yourself to one or two pieces a day and preferably eat the fruit later in the day when you have depleted your muscle cells of glucose (energy). After a workout is a good time for one portion of fruit. Prioritise berries due to their higher fibre content. Frozen vegetables have been shown to contain the highest amount of nutrients due to the fact that nutrients within fruit and vegetables begin dissipating as soon as fresh produce is picked. If the produce looks old and withered at your local supermarket, go for the frozen option. If you can not buy organic, wash all your fruit and vegetables thoroughly before consumption or cooking unless it has a husk or skin that is peeled and discarded. PAGE 05

6 RULE #4 PACK IN THE PROTEIN INCLUDE THIS MUSCLE-BUILDING STAPLE AT EVERY MEAL. Protein is one of the most important components of the diet - it s crucial to building muscle, keeps you full, helps tissue repair and the immune system, and provides you with energy. Aim to eat a wide variety of protein foods to get the full range of muscle-building amino acids - lean meat, fish, eggs and dairy produce are all excellent sources of protein. Include a palm to full hand portion in every meal. Prioritise naturally fermented forms of dairy yogurt, lower calorie cheeses and butter over standard milk which is heavily processed these days. Lower-quality protein can also be found in nuts, seeds and beans. But be warned, some of these also contain higher amounts of carbohydrate and fat. PR1MEBODY gives you the tools to maximise the best quality protein. PAGE 06

The ones to avoid at all times are trans fats, (man-made) and ones requiring significant amounts of processing (often involving chemicals) such as canola, sunflower, rapeseed and all other cheap

7 RULE #5 DON T FEAR THE FAT INSTEAD OF FEARING ALL FATS, INCLUDE THE NATURAL ONES AND COMPLETELY AVOID THE PROCESSED AND MAN-MADE ONES. Although it might seem contradictory to eat fats when you re trying to lose fat, dietary fats are by no means all bad. The ones to avoid at all times are trans fats, (man-made) and ones requiring significant amounts of processing (often involving chemicals) such as canola, sunflower, rapeseed and all other cheap industrial seed oils. Saturated fat is also important to consume despite what old science used to tell us. Aim to get the majority of your saturated fat from foods like coconut oil and a little from high quality meat. This means skipping cakes, biscuits and margarine and cutting back on factory-farmed red meats and poor quality dairy. You also need healthy forms of monounsaturates and polyunsaturates, found in olive oil, avocados nuts, seeds and oily fish. Always aim for Cold-Pressed Virgin varieties of cooking oils. They contain higher levels of the beneficial fats as well as higher levels of antioxidants. Naturally sourced animal fats are also much higher in omega 3 fats. These are important for brain, heart and gut health, strengthen the immune system and keep you looking young with healthy skin and hair. PAGE 07

Free-range chickens have a more varied diet and get more exercise, allowing the development of more muscle, which tends to contain more zinc, amino acids, iron, selenium, phosphorus, zinc and

8 RULE #6 FREE RANGE IS ALWAYS BEST HAPPY, NON-STRESSED ANIMALS ARE THE TASTIEST - AND THE BEST FOR YOUR HEALTH. Whether you re worried about animal welfare or not, all experts agree that free-range meat and fish is better for your body. Free-range chickens have a more varied diet and get more exercise, allowing the development of more muscle, which tends to contain more zinc, amino acids, iron, selenium, phosphorus, zinc and vitamins A, B and K. Farmraised salmon have also been found to contain up to eight times the level of carcinogens as their wild brethren, while grass-fed beef tends to have much higher levels of conjugated linoleic acid and omega 3 s than the kind fed on grain and soy. Many people complain about the price of freerange organic foods, however these complaints are void when you consider the price difference often amounts to less than the cost of a coffee, pint of beer or glass of wine. Additionally, heart disease, cancer and any disease linked to systemic inflammation tend to be a lot more expensive later on down the line! PAGE 08

RULE #7 CONSISTENCY IS KEY Adopting, learning and maintaining better dietary habits helps to prevent binge eating. Balance and repetition keeps your body regular and less stressed.

9 RULE #7 CONSISTENCY IS KEY Adopting, learning and maintaining better dietary habits helps to prevent binge eating. Balance and repetition keeps your body regular and less stressed. Many people fall into the trap of the week-day diet assuming that if they eat really well and regularly for the 4.5 working days of the week, then it is OK to spend the 2.5 days (friday night through to sunday) eating and drinking whatever they want regardless of whether the calories are correct or not. This is far from ideal. The main purpose of adopting a clean-eating approach to life is to reset and re-establish balance of the hormones that govern our appetite, satiety, blood sugar and digestion. This takes time and consistency. This is why solely basing a diet on calories in vs. calories out is not enough. Quality is paramount. Additionally, gorging on poor quality calories to make up for any calories saved during the week does not work. Life will happen, hiccups will happen. Don t let that derail everything you re working towards. PR1MEBODY coaches sustainable, long term solutions to nutrition and health which fortuitously lead to a better looking body along the way! Achieving a healthy relationship with REAL food is key, however as a guide it requires consistency and dedication but the results can last for life. PAGE 09

10 WHY PR1MEBODY? The 7 golden rules and further nutritional guidelines are principles followed in the PR1MEBODY programs. When you purchase any of the programs you will be sent a dedicated nutritional guide as part of the package which is optimised to work in parallel with your training. WHICH PRODUCT? FOUNDATION MENS AND WOMENS Foundation offers users an entry into the world of fitness or new structure for those more experienced, but feel that both their training and diet needs more direction. 12 weeks of progressive training is loaded via the PR1MEBODY app with two nutritional phases of Balance and Fasttrack. READ MORE MEN WOMEN MUSCLE ONRAMP Muscle onramp offers 3 months of progressive strength and hypertrophy training. Smart programming delivered right to your phone via the PR1MEBODY app. It s ideal for beginners who want to learn the ropes lifting weights, improving techinque and who need strategy with their gym regime. Includes The Calorie Fix as your nutritional framework. READ MORE MEN Missed the... Further Nutritional Guidelines DOWNLOAD HERE Create optimal habits. Best, Tim Blakey Creator of PR1MEBODY PAGE 10

Muscle/Strength Gain Nutrition Overview

Muscle/Strength Gain Nutrition Overview Disclaimer: It is important that you understand that this guide is only advice. It should not be substituted for medical advice. It is not intended for pregnant