YOUR NAME NUTRITION ADVICE AND PLAN

YOUR NAME NUTRITION ADVICE AND PLAN

Nutrition analysis STATS Weight 80kg Body fat 20% Priority Profile INSULIN Neurotransmitter Balanced GOALS Lose body fat - 78kg target Increase performance Structured nutriton ANALYSIS Good overall understanding of nutrition and how to manipulate Good breakfast choices - lots of nutrients Manipulating the type of carbs and WHEN to eat them needs to change Structure required to re focus nutrition plan. Potential for magnesium deficiency We will implement a nutrition and supplementation plan to improve REDUCE FAT MASS & MANAGE INSULIN LEVELS. Phase 1 of your plan will be achieved by - IMPLEMENTING A 4 DAY / 3 DAY SPLIT MANAGE INSULIN DURING FIRST PART OF WEEK - BURN FAT - PERFORMANCE FOCUS AT THE END OF THE WEEK MAJORITY OF CARBS AROUND TRAINING FOCUS ON GETTING MACROS DIALLED IN

Nutrition analysis WEIGHT BODY FAT % PROFILE NEUROTRANSMITTER 11/12/15 To increase general performance in both running and cycling To improve overall health Training for ultra 50 mile in June 2015 To run a sub 2.45 marathon in October 2015 Primary issues Performance nutrition strategy - If you are wanting to reach the level of a sub 2.45 marathon and complete the ultra race, you will require a some specific advice regarding how to use nutrition to optimise performance. Snacks - Will discuss this during the consultation but this an area that we could potentially target to help you reach your goals. Stress - long work hours, very active job, exercise stress, children, running own business. Secondary issues Food cravings - Craving certain foods can be caused by nutritional deficiencies. POTENTIAL FOR MAGNESIUM DEFICIENCY Energy dip- energy dips can be helped through changing nutrition habits. Support for long work hours in conjunction with training is needed. THIS WILL INCLUDE A BRIEF OVERVIEW OF YOUR PLAN ALL HYPERLINKS ARE TO ARTICLES, RESOURCES AND PRODUCTS TO HELP YOU IMPLEMENT YOUR NUTRITION PLAN. USE THEM!!!

Detailed Nutrition advice Initial plan - EXAMPLE 1. Change snacking habits - Education on better choices, how to break the habit, how we stabilise blood sugar levels and how to use snacks to support your training. 2. Add some protein at breakfast - this will increase satiety, improve energy levels and reduce cravings later in the day. 3. Increase vegetable intake (focus on greens) - increase nutrient density of your diet, increase antioxidant intake THIS IS WHERE YOU WILL RECEIVE DETAILED INFO REGARDING HOW TO STRUCTURE YOUR NUTRITION. ADVICE SUCH AS - Adding more HIGHER FIBRE and NUTRIENT DENSE FOODS will help manage INSULIN. This will help boost performance whilst reducing body fat. SEE SHEET FOR BREAKFAST IDEAS. CARBS AROUND TRAINING. This applies all the time. The TYPE of carbs will differ depending on your split. Use the SLIDING SCALE & MEAL PLANNING SHEETS to guide you USE THE SNACK SHEET FOR GOOD PRODUCT LINKS. Once you hit 78kg we can add the next phase to your nutrition plan in. BREAKKIE LUNCH EVENING PRE WORKOUT POST WORKOUT GREENS 1 SCOOP PHARMA STACK OPTIMUM WHEY AS PER PACKET 1 SERVING (TUESDAY)

Neurotransmitters You have a severe deficiency in SEROTONIN and a moderate GABA deficiency Having a post workout shake and making better choices for dinner will support serotonin production. This will help you RECOVER better and therefore boost performance. Your SUPPLEMENT program and diet choices will aid in balancing your profile. SUPPORTING LIVER HEALTH via diet changes and MANAGING YOUR EXCESS will improve sleep & help your body regenerate and repair. Eating cleaner more nutrient dense foods plus and taking your shake around training will also help to lower CORTISOL which is linked to abdominal fat gain.

Monday - Thursday Meals FATS Focus on eating non starch veg and lots of fibre. GREEN SECTION VEG AND FRUITS PROTEIN VEGGIES Fats can come from oily fish, avocados, eggs, dairy, coconut, meats, nuts & seeds. Use lots of spices to flavour your food. Mix up your protein sources. Different meats, fish, dairy, beans and legumes (if using beans and legumes make sure they meet your macros) Friday - Sunday meals Structure your consecutive training day meals using this guideline. + / - SHAKE The best sources of grains and starches for include SWEET POTATO, BLACK BEANS, RICE, QUINOA, LENTILS, CHICKPEAS VEG & FRUIT This is the time to load up. THIS IS NOT THE TIME TO CHEAT - ITS RE-FEEDING YOUR MUSCLES You need to deserve your carbs. Higher intensity or volume of training - increase your carbohydrate intake PROTEIN GRAINS & STARCHES

Breakfast, Lunch & Dinner Breakfast Lunch Dinner DAY 1 Eggs and bacon Quinoa and roasted veg, greek yoghurt dressing Asian chicken stir fry with edamame beans DAY 2 Granola + almond milk Avocado and black bean salad Salmon nicoise salad DAY 3 Eggs and bacon Veg box from whole foods Chicken curry with cauliflower rice DAY 4 Granola + almond butter + almond milk Moroccan veg with hummus and seeds Beef satay stir fry DAY 5 Omelette Lentil superfood salad. Cajun salmon veg bowl DAY 6 Greek yoghurt, almond butter, berries Buddha bowl (check links!!!) trust me on this Cheat meal DAY 7 Eggs and avocado Black bean burgers, homemade coleslaw Mediterranean roast lamb and veg Make sauces and dips from greek yoghurt, hummus, tahini, beetroot etc Adding black beans, lentils and chickpeas into your meals is a great way to boost PROTEIN & FIBRE content BLACK BEAN SPAGHETTI MUNG BEAN SPAGHETTI

EXAMPLE MEAL IDEAS MEAL CHOICES WEEKEND BREAKFAST DINNER Greek yoghurt with berries & flaxseed Baked eggs Spinach omelet Avocado and eggs Meat and nuts Chicken satay stir fry Salmon with green beans Roast aubergine and yoghurt with pork Spicy chicken and avocado salad Vegetable soup Moroccan lamb with roasted cauliflower and broccoli Chilli con carne and salad Tandoori chicken skewers and yoghurt Cod, asparagus and broccoli

Magnesium Foods MAGNESIUM IS THE INSULIN SENSITISING NUTRIENT BENEFITS Helps lower stress hormones Aids sleep Enhances muscle recovery Supports energy production Aids digestion

I ALWAYS INCLUDE LINKS TO RECOMMENDED PRODUCTS AND RESOURCES TO HELP MAKE IMPLEMENTING YOUR PLAN EASIER GOOD PRODUCT LINKS PERFECTLY PALEO Awesome online shop for everything paleo BUY WHOLEFOODS This is where I buy all my nuts & superfood powders SUPPLEMENTS Vitamin D Fish oil Spirulina BUY HERE Crucial during winter months. 3000-5000iu per day BUY HERE Great for brain function, fat loss, performance & digestion 3-5g per day BUY HERE Full of b-vitamins, iron, protein, magnesium & zinc. Best superfood by far! 4-9g per day