The Benefits of Multivitamins and Nexgen

Nexgen Pro

While many of the nutrients we need come from a balanced and varied diet, there are certain factors that mean we don’t always get the goodness we need to be at our full potential. The answer to this can be multivitamins.

Here, we take a look at why we need to supplement our diet with vitamins, considerations when choosing a multivitamin and why our multivitamin Nexgen can benefit your health and wellbeing.

Why do we need to supplement our diet with multivitamins?

The ideal situation would be to eat organic fruit and vegetables, providing a dense array of vitamins and minerals.  The amount we would eat would be directly related to not only our base requirements but we would be optimising our intake relative to our lifestyle and the physical demands that we place ourselves under.

However, the idea of relying on food as being a source of vitamins and minerals is an ever increasingly flawed thought for some very simple reasons.

1. Modern farming cuts down our mineral intake

Since the advent of intensive farming techniques, the land has had to sustain an ‘intensive’ approach.  Even where crop rotation is implemented, the ever increasing demands being placed on the fixed available space has an effect.

This has been documented by research “The Chemical Composition of Foods” (1940-1991 Special Report Number 235) commissioned by the Medical Research Council who reported on the mineral content of 27 vegetables, 17 fruits and 10 cuts of meat in relation to their sodium, potassium, phosphorous, magnesium, calcium, iron and copper content between the years 1940 and 1991.  The results are stark as seen below:

.

Vegetables  

Fruits 

Meats

Sodium

Loss of 49%

Loss of 29%

Loss of 30%

Potassium

Loss of 16%

Loss of 19%

Loss of 16%

Phosphorous

Gain of 9%

Gain of 2%

Loss of 28%

Magnesium

Loss of 24%

Loss of 16%

Loss of 10%

Calcium

Loss of 46%

Loss of 16%

Loss of 41%

Iron

Loss of 27%

Loss of 24%

Loss of 54%

Copper

Loss of 76%

Loss of 20%

Loss of 24%

Zinc

N/A

Loss of 27%

N/A

This study shows that many of the foods that we eat on a daily basis contain less minerals than they used to.

2. The recommended daily allowance is based on the average person

The NRV (nutrient reference value) or RDA (recommended daily allowance), a measure of the ideal intake of a particular nutrient, is based on a panel of average individuals.

It is fair to assume that people who regularly undertake strenuous physical activities are probably more likely to be on the upper limits of the RDA.  Here at Reflex Nutrition, we produce products that often contain ingredients that might exceed the NRV, but the important fact is that we never exceed the recognised Safe Intake level where concerns of toxicity or lack of non-incremental benefit exist.

What to consider when selecting a multivitamin

So, given some of the reasons for supplementing your diet with multivitamins, here’s what you should consider when selecting a multivitamin. Firstly, not all minerals are created the same. For example, there are different forms of minerals and those differences are significant. For example, any oxide form of mineral will be far less capable of being absorbed by the body than a chelated form.

The chelated form relates specifically to the mineral being bonded to an amino acid, which means that it becomes far easier for the body to utilise.  It is also true of other forms of minerals.

So, if you see an oxide form on the ingredient list, remember that your body’s ability to make use of it is very compromised.

Secondly, another consideration is that friendly bacteria (pro-biotic) is only a positive thing if it is allowed to work.  The friendly bacteria that we use are enteric coated which means that the bacteria can pass through the harsh stomach acid environment and reach the intestine intact, where they can start to activate.

What’s the difference between Reflex Nutrition’s Nexgen and Nexgen Pro?

Because we use the chelated form of minerals and enteric coated friendly bacteria, you may have decided that Nexgen is for you. But, which kind?

Broadly speaking Nexgen is intended for most people, whereas the Pro variant is formulated for those people who are undertaking strenuous activities on a regular basis.

Therefore, from an ingredient perspective, Nexgen Pro has higher dosages of many of the ingredients.

Either way, they both make use of the same branded ingredients and the same capsule technology, so if you decide that you want a multivitamin the only decision you need to make is whether you go for Nexgen or Nexgen Pro.

Top tips from the Reflex Ambassadors on getting ready for summer

Alex in Pool

While most of us want to look our best all year round, it becomes more of a focus in the lead up to summer. With this mind, we chat to Reflex Ambassadors and fitness and nutrition experts Emil Hodzovic, Gauri Chopra and Alex Crockford on their summer approach, nutrition and workouts.

As well as being a Reflex Ambassador, Gauri Chopra is also a PT, online coach, fitness model and founder of The London Rooftop Gym. So, she’s in the know when it comes to getting into shape for summer, and her approach is realistic and motivational. Here’s her two key pieces of advice:

Gauri Weightlifting

“Number 1: Give yourself enough time and avoid quick fixes! Quick fixes and going to extremes to lose weight in a short period of time tend to do more harm than good and you’re more likely to pile the weight straight back on after you reach you goal. Especially when dieting. Keep it simple, and be consistent so it is easier to progress on and tweak when needed. Slow and steady wins the race.

Number 2: Have a plan in place. If you have a program set in place, there’s no room to second guess yourself or go in half-heartedly. You’ll be surprised at how such a simple thing can make all the difference. All you have to do is turn up and follow the plan!”

Alex Crockford, another PT who knows his stuff, as shown by the success of his #CrockFit fitness plans, agrees with Gauri: “I think following a plan that you can get consistent with is so important. It keeps you motivated and builds momentum. Without consistency, that summer body is not going to happen!”

Nutrition

Moving onto the right nutrition for those summer bodies, we get the lowdown from medical doctor, fitness coach and Reflex Ambassador, Emil Hodzovic:

“I would recommend taking the basic products regardless of goal and these would include vitamin D, a multivitamin such as Nexgen Pro, Omega 3s or Krill Oil and Creatine.

Then on top of this, it is very useful to have a good quality protein shake. The most important factors when choosing a shake would be protein content and quality and then taste is a close second. When I’m trying to lean down, ideally I want a protein product which tastes good even when mixed with water (to save calories!) and has minimal carbs and fats in it. Instant Whey Pro is pretty good but Micro Whey really is the next level when it comes to good tasting protein.”

So when you’ve got the right protein sorted, when’s best to take it? Alex recommends preparing a shake so when you’re done working out you can have it straight away. Gauri on the other hand doesn’t worry too much about when to consume a protein shake: “I generally like to make a nice protein smoothie when I get home from the gym, or simply make and eat good high protein meal. I tend to have post workout protein shakes when I know I won’t be eating for a while or when I am on the go to help tie me over till I can get a proper meal in.”

There’s no right or wrong answer on when to take a shake as long as you’re having the right amount of protein for your goals. We speak to Emil about how much protein he consumes when he’s looking to lean down:

Emil on holiday

“I usually aim to keep my protein to around 2g per kg body weight so at 115kg this is around 230g for me. As I lean down and start to drop bodyfat I tend to increase my protein intake slightly to preserve muscle and I can go to 250g or even 280g per day. As well as maintaining and growing muscle, protein is great for keeping you full when dieting!”

We also get his thoughts on carb consumption when you’re looking to get leaner:

“When getting lean, it is all about calorie balance. As calories become more limited and protein stays the same or even increases, carbs become more limited as well. This means that you need to be picky with carbs – both in terms of sources of carbohydrates but also when you are eating them.

When dieting hard you want to focus on carbohydrates around training to fuel the session in the most effective way possible. For me this is often a normal meal 3-4 hours prior to working out. I tend to opt for a meal with potatoes or rice. Then an hour before my workout I have a One Stop Xtreme or an Instant Whey Pro shake along with a banana.”

Working out

Of course, our ambassadors don’t rely on nutrition alone to achieve their goals. Gauri tells us about her favourite workouts in the lead up to summer:

“I like to do a combination of Low Intensity Steady State cardio (LISS) and High Intensity Interval Training (HIIT) or anything that gets me moving in a non-conventional way. For LISS, my favourite thing to do is to go on an outdoor walk or hike and aim for a step count. It’s much more enjoyable than walking on a treadmill in my opinion!

For HIIT, I keep it short (10-20mins) and like to either do a circuit consisting of 4-6 exercises repeated 4-6 times, or use a 20 sec on 40 sec off protocol on a cardio machine of choice!”

Alex takes a similar approach: “I am always getting my daily steps or activity done. 10-15k steps at least as an overall low intensity output. But a few times a week I will include tough gym circuits, or bodyweight HIIT, or treadmill HIIT to get the heart rate high and achieve a big calorie burn.”

Emil opts for more structure so he can track his progress and maintain the amount he can lift: “I track my steps and calorie intake and output. The workouts are usually bodybuilding style workouts and I try to hit all of my muscle groups 2-3 times a week. I keep sessions short and sharp at around 45-60 minutes, including warm up, and then try to do my cardio in separate sessions.

Although I will use compound exercises such as squats and bench press as the base of my workouts I will also use a lot of isolation exercises to really hone in on specific muscles.”

A big thank you to Emil, Alex and Gauri for sharing their top tips with us. If you’d like to keep up to date with our Ambassadors you can visit our blog or follow us on Facebook, Twitter and Instagram.

Interview with Gauri Chopra on Working Out, Nutrition and Healthy Living

Gauri Chopra

We speak to Reflex Ambassador, Personal Trainer, Online Coach AND Fitness Model Gauri Chopra on working out, nutrition and healthy living. Here she shares her healthy lifestyle tips and tricks with us. 

Hi Gauri! So let’s talk nutrition, do you have a specific nutrition plan?

I don’t have a specific nutrition plan as such, however I do like to dip in and out of tracking macros to ensure I’m getting enough of what my body needs for my lifestyle and training.

I generally keep my diet balanced throughout the week and aim for 85-90% wholefoods. The other 10-15% is made up of anything I’m craving, which may not necessarily be deemed as ‘healthy’. This way, I can keep my diet flexible and interesting to prevent the boredom of eating the same thing day in day out. It also helps me feel less restricted and therefore less likely to binge from cutting certain foods out.

It’s a great approach! So do you do any meal prepping to help keep you on track?

I prefer to batch cook rather than prep specific meals for each day. I generally batch cook my meats or fish so I have a protein source to grab and go, and similarly do the same for carb sources like potatoes or grains. I tend to add salads and veggies fresh as they tend to go off quicker, and fats I either add in the form of nuts, avocado, or the oil in which my food is cooked in. I feel prepping this way works best for me so I can mix and match based on how I’m feeling on the day!

Sounds like a plan! So do you work out your protein requirements for the week?

Yes, I like to use the 1g/lb bodyweight rule.

And, do you have a similar plan for carbohydrates or fibre?

Carbohydrates I keep flexible depending on how active I am or how intense my training is. Fibre I keep to a minimum of 25g to ensure my gut health is kept in check.

Fibre is incredibly important for gut health and something that can get forgotten about. Are you aware of how much fibre you need on a daily basis and do you have any tips for getting the fibre you need?

As a guideline I usually say 5g for every 500kcals consumed is a good minimum. My main sources come from leafy greens, whole grains, flaxseed, and chia seeds. My best tip would be to try and incorporate one of these into every meal!

So do you supplement your food intake with any sports nutrition supplements? If so, for what purpose?

I do supplement with whey protein for convenience, and because it tastes good! It also helps keep my sweet tooth satisfied and makes life so much easier on my busy days or when I’m on the go! My favourites are the Reflex Diet Protein and Instant Whey Pro.

When I am training fasted in the morning, I like to sip on some Amino Fusion. I feel like it gives me the energy to get a good session in, and ensures my muscles are preserved if I am training for a long period of time!

When I can feel a cold coming on, I do like to ensure I top up my vitamins with Nexgen Pro to ensure my body is fully equipped to fight off any nasty bugs!

And what about when you’re on the go – how do you ensure you get the right nutrition?

I love protein shakes and protein bars because they’re a super convenient and tasty way of meeting nutritional needs without much prep! My other favourite snacks or ‘handbag essentials’ are fruit and nuts, wholefood bars, popcorn, and dark chocolate.

Your diet sounds very healthy without being restrictive, for you, what does a healthy lifestyle mean and how do you maintain that? Especially when you’re busy or on the go?

To me, a healthy lifestyle means keeping active with the kind of exercise I enjoy doing, and eating in a way that nourishes my body to make me feel good from the inside out!

When I’m busy or on the go, I always make sure I’m prepared with healthy snacks so I’m not tempted to make poor decisions.

I also always opt for meals that are high in protein and fibre, and minimally processed when eating out to keep me fuller for longer. Looking at nutritional labels is always a must and allows me to ensure I’m maintaining a healthy balance throughout the day.

Workout-wise, I usually like to get them done first thing in the morning so it’s out the way and I have no excuse later when I’m too tired or busy. If I’m short on time, I’ll either get in a quick HIIT workout, or just make sure I keep myself active during the day by doing lots of walking and taking the stairs everywhere!

Thanks Gauri. As always, great to hear from you!

To stay up to date with Gauri, you can follow her on Instagram or check out her website.To hear more from us, sign up to our newsletter and take a look at our blog

Making the Best of a Weight Gainer

Making the Best of a Weight Gainer

In the world of sports nutrition it is fair to say that there is one undeniable truth – if you want to gain weight you need to train intensely and consume lots of high quality nutrition. It is not one or the other, it is both.

Gyms are awash with individuals who spend hours training to achieve their dream physique, but who let themselves down in their approach to nutrition. Really, it’s simple – to gain lean muscle mass you must eat enough protein and calories throughout the day to support that gain in mass.

How can I gain enough protein?

First and foremost your three meals each day should contain high-quality protein, a good source of quality carbohydrates and some healthy fats.

In today’s busy and fast-paced world, trying to consume enough protein and calories can become challenging and inconvenient, especially if your three meals do not cover your nutritional needs for the day. This is why many people turn to weight gain powders to fill in the gaps during the day.

For example, if you eat breakfast, lunch and an evening meal it is quite easy to slot in two weight gain shakes a day to bump up both your protein intake and your calorie intake. It is also cost effective and makes achieving those goals that little bit easier!

My top tip? One of these shakes is best taken immediately after your workout as your body will absorb nutrients like a sponge.

What can Reflex Instant Mass Heavyweight do for me?

Thousands of people familiar with the scenario of wanting to take on more protein in a cost effective and convenient way have been turning to Reflex Instant Mass Heavyweight.

Each full serving of Instant Mass Heavyweight provides 60 grams of protein derived from protein sources such as high-quality micellar casein, EU derived grass fed whey protein and EU sourced egg white protein isolate. In fact, this product contains so much protein that many will simply consume half a serving two times a day to give them an amazing 1,160 calories, along with 219 grams of carbohydrates and, as already mentioned, a massive 60 grams of protein.

Importantly, you will also find the addition of creapure creatine, patented bioperine and a host of additional vitamins, minerals and cofactors, these include:

  • Vitamin B12, which helps to reduce tiredness and fatigue
  • Vitamin B6, which contributes to the normal function of the immune system
  • Vitamin C, which helps with the normal function of the immune system during and after intense exercise
  • Iron, which aids the normal formation of red blood cells and haemoglobin
  • Zinc, which is helpful for normal carbohydrate metabolism
  • Copper, which helps to maintain normal connective tissue
  • Chromium, which aids the maintenance of normal blood glucose levels

This demonstrates what a comprehensive formula Instant Mass Heavyweight is by the bases it covers off and the physical performance that it helps deliver. And, while we are on the subject of what Instant Mass Heavyweight contains, it’s equally important to state what it does not contain. It’s completely free from:

  • Soy protein (find out why we say no to soy protein)
  • Creamers
  • Chinese creatine
  • GMO ingredients
  • Added salt
  • Added sugar
  • Added fructose
  • Corn syrup
  • Corn solids
  • Artificial colours
  • Preservatives
  • Glycine
  • And finally, cheaper and inferior forms of minerals such as magnesium oxide

Making the best of weight gainer really is straightforward: Train hard, eat smart and don’t skimp on the weight gain formula.

If your priority is maximising your efforts in the gym and fully supporting that nutritionally, then we’ve made your life easier by giving you an additional discount that you can use on our shop throughout March 2018.

SHOP NOW

Shoulder mobility: 5 moves to improve your overhead press

Shoulder mobility: 5 moves to improve your overhead press

The shoulder is the most complex joint in the body. However, it is also the most vulnerable. Shoulder mobility is heavily influenced by the surrounding muscles and these muscular imbalances can cause real problems with pressing movements.

In this article, I’m going to explain why this occurs and give you 5 exercises to help correct common shoulder issues.

If you can’t perform the full range of movement, you can’t fully train the muscle. This will be impacting your strength and size gains.

Although resistance training isn’t actually to blame for becoming tight, working muscles in shortened ranges of motion can cause them to become short. Further to that sitting forwards at a desk for long periods of time shortens the pec muscles and weakens the upper back. All a combination of bad posture.

So let’s look at some simple ways we can fix this to help you get more shoulder mobility and improve your pressing.

We need to stretch these shortened muscles and increase the range of movement, but a strong overhead press also requires good scapular movement so we need to make sure that is included in our mobility work.

Most people skip a proper warm up and get right to work, and as much as I applaud your enthusiasm, your shoulders probably don’t.

Here are 5 shoulder mobility movements to incorporate into your upper body warm up:

Scap pulls

Take a shoulder width grip on a bar and allow yourself to dead-hang. Let your shoulder blades separate and your shoulders come up to your ears, then retract your shoulders and lats and pull yourself up, not bending your elbows. Perform 2 sets of 10 reps.

 

Chest Opener - step2Chest opener

Attach a band to a frame at shoulder height or above, take the band in one hand and step forwards. Allowing the hand to rotate upwards with a locked arm you will feel a stretch in the pec and anterior delt. You can also rotate the elbow up and down (but keeping locked) for more of an active stretch. Hold for 15-30 seconds or 20 rotations per side.

 

Bully Stretch - step3 - front Bully Stretch - step3 - rearBully stretch

Attach the band overhead and turn your hand behind your back. Keep the band close to you and allow it to pull your arm up your back – like the classic ‘high school bully’. Do not allow your shoulder to roll forwards. By holding this position you will increase your internal rotation. Hold for 15-30s per side.

 

Band Dislocate - step4 - A Band Dislocate - step4 - BBand dislocates

Take a resistance band at both ends and hold out in front of you. Keeping your arm straight, take the band overhead and behind you as far as you can go. Bring the band back over to the front without bending your elbows to stretch the pecs, front delt, and bicep tendon. Perform 10-15, pausing at the top where the muscle is tightest.

 

Shoulder Mobility - step5 - Pull apart BBand pull-apartShoulder Mobility - step5 - Pull apart A

Take a thin band or cables and take your hands out straight in front of you. Retract your shoulder blades together and with palms facing down, extend your arms straight out to your sides. Repeat for 15-20 reps.

Women & Protein – the 5 facts

women-and-protein-facts

There is a misconception amongst women that protein will make them look bulky, or somehow create unwanted muscle mass.

Let me start with some education on the basics of ‘protein’ before getting to some myth busting…

What is protein?

Proteins are macronutrients, chains of amino acids held together by peptide bonds. There are 20 amino acids, nine of which are referred to as ‘essential’. These essential amino acids cannot be manufactured in the body and have to be obtained through food. Common animal sources of these are meat, fish, eggs, dairy, with incomplete vegan sources coming from foods such as whole grains, pulses, legumes, soy, leafy greens, and nuts. Whey protein in particular has been noted as the most bioavailable complete source of protein, meaning it is the most easily digested and utilised source of all essential amino acids.

Why is it especially important for women?

Any woman with functioning hormones will be no stranger to cravings. These tend to lean towards more sugary, low-protein foods. Whilst carbohydrates and fats are needed for energy, protein is essential for stabilising energy levels, as well as the growth and repair of cells within the body such as neurotransmitters and hormones- not just muscle cells! Unlike carbohydrates & fats, your body does not store protein so there is no reservoir to draw from when running low. This in turn puts muscles, bones, cartilage, skin, and blood under threat from insufficient protein uptake.

Why protein could mean the difference to your fat loss goals

If you find that you’re constantly hungry throughout the day, chances are you may not be consuming enough protein in your meals. Protein takes a lot longer to digest than carbohydrates, meaning you’ll stay fuller for longer if you base a large portion of your meal around protein. It is also the hardest to digest of the three macronutrients, or in other words- has the highest ‘Thermic Effect of Food’ (TEF). The body actually requires energy to break down and utilise protein, so essentially you burn calories during the digestion process. Therefore those on a high protein fat loss diet could potentially see faster results than those on a low protein diet.

Back to the myth busting…

Why protein will NOT make women look bulky

Even when consuming sufficient amounts of protein paired with a heavy and intense weight training program, it is still extremely difficult for women to build large amounts of muscle mass. We simply do not possess the amount of testosterone needed to stimulate large amounts of muscle growth. As mentioned before, protein helps the growth and repair of muscle cells. The body is only capable of developing a certain amount of lean muscle mass per day. Any excess protein consumed through your diet gets converted and used as energy, or excreted. If anything, consuming protein will simply make us women look and feel stronger, leaner, and healthier!

The ‘bulkiness’ which most women tend to confuse with muscle gain is usually a result of one consistently consuming too many calories in general, in turn resulting large amounts of fat mass developing on top of muscle. Provided a woman is sticking to a healthy balanced diet and lifestyle, becoming ‘bulky’ is the least of anyone’s worries!

Who benefits from protein?

In simple terms- All of us! However for those who are active, breaking down muscle tissue becomes inevitable. Therefore protein becomes an even more essential macronutrient to repair and protect muscles, as well as supporting bones and joints from breakages, strains, and sprains.

Given that whey is the most bioavailable source of protein, whey protein shakes can be a great supplement as a means of providing the muscles with an instant dose of protection. Whey protein also contains an immune boosting tripeptide called ‘glutathione’, so whether you’re undergoing intense exercise or not, supplementing with it could provide you with the immune boost you need to keep those colds at bay!

When pea meets cookie, you won’t believe the results – Protein Cookies

Protein Cookies in pile - Reflex Nutrition recipe

Putting pea protein into a cookie recipe might surprise some, but we believe that the results are fantastic – Reflex Vanilla Protein Cookies with Chocolate Salted Caramel Stuffing Recipe

How to Effectively Calculate Your Macros

How to Effectively Calculate Your Macros

In this post, the latest member of #TeamReflex, Juggy Sidhu, goes over the macronutrient basics and shows how to calculate your macros according to your personal goals.

 

What are Macronutrients?

 

Macronutrient

Key Facts

Protein

4 calories per gram;
Composed of amino acids (‘essential’, which the body attains through diet and ‘non essential’ which the body can assemble itself);
Used in our body for growth and repair of cells, increasing muscle mass and in enzymes, hormones, antibodies and neurotransmitters;
Aids with satiety, immune function, metabolism, weight management and performance;
Protein has a thermogenic effect and can also liberate fat from stores around the body to be utilised as energy.

Carbohydrates

4 calories per gram;
Carbs can be classified as simple and complex;
Simple carbs are faster to digest and absorb compared to complex carbs;
Carbs are the primary source of energy for your bodies cells.

Fat

9 calories per gram;
Three distinct categories, saturated, monounsaturated and polyunsaturated which can be found in unprocessed and wholefoods;
Trans and hydrogenated fats are industrially processed, usually found to preserve foods and increase shelf life of products;
Dietary fat supports metabolism, cell signaling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients;
Improves satiety, body composition, mood and can offer cardiovascular protection.

 

Calculating your Macros

When calculating your macros a good place to start would be to understand exactly how much energy in calories your body would need to maintain at rest- this is called your basal metabolic rate (BMR). To create a more accurate figure of your BMR, it would be wise to understand your body composition and body fat percentages. Body fat percentages can be calculated using skin callipers, although these are more likely to be correct if performed by a trained professional.

The Katch McCardle method for working out BMR is:

P = 370 + (21.6 x LBM), where LBM is the lean body mass in kg.

To workout LBM:

LBM= Body Mass in KG x (100 – Bodyfat %) / 100

 

Let’s take a 100kg athlete with 10% body fat.

LBM= 100 x (100-10) / 100

LBM is 90kg.

 

BMR= 370 + (21.6×90)

BMR = 370 + 1944

BMR = 2314 Kcal

 

Now you know your BMR, you need to factor in a few calculations based on your daily activities and of course your training!

 

Average activity multiples

1.2 Sedentary job (desk job and little exercise)

1.3-1.4 Lightly Active (Light daily activity AND light exercise 1-3 days a week)

1.5-1.6 Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)

1.7-1.8 Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)

In the above example our athlete with a BMR of 2314Kcal has desk job but trains intensely 5-6 days a week.

If our above 100kg athlete works in a sedentary office job (category 1.2) but then trains hard 5 days a week (category 1.8), it would be sensible to put him in a mid range of around 1.5.

 

TDEE (Total daily energy expenditure) = 2314 x 1.5

TDEE= 3702 kcals

 

The TDEE is an estimate of your maintenance calories, which would effectively allow you to retain a constant weight, in order to create a deficit, you can decrease the overall calorie intake, or increase activity levels.

 

Knowing Your Body Type

There are other considerations when working out your preferred macronutrient intake. The following table will outline the characteristics of three body types, ectomorphs, mesomorphs and endomorphs.  When setting up a nutrition plan, it is important to know your body and understand some key traits that tie into developing an improved physique.  For example, if you are an endomorph, starting at a higher body fat percentage and a slower metabolic rate, you may find it useful to understand that due to impaired insulin response or beta cell dysfunction, your ability to utilise carbohydrates may be significantly lower than an ectomorph.  Having said that, if you are a trained individual, it could be that your carbohydrate tolerance is actually quite good! These tables are approximates only and in no way should be considered the key to success when creating your own nutrition plan, as you will surely realise by now, what works for one person will not necessarily be right for another.

 

Somatotype
Characteristics
Approximate macro % split for each somatotype

Protein        Carbs            Fats

Ectomorphic
• Naturally thin with skinny limbs
• Endurance Exercise
• Fast metabolism
• High sympathetic nervous system activity
• Higher carb tolerance
27.5%
52.5%
20%
Mesomorphic
• Naturally muscular and athletic.
• Bodybuilding/ Strength
• Testosterone and growth hormone dominant
• Moderate to high sympathetic system activity
30%
40%
30%
Endomorphic
• Naturally broad and thick set.
• Strength Exercises/ Powerlifting
• Insulin dominant
• Slow metabolic rate
• Low sympathetic system activity
• Low carbohydrate tolerance
35%
25%
40%

 

 

Our 100kg, 10% body fat example could fall into the mesomophic range.  Therefore to calculate protein, carbs and fats you will calculate the following:

Protein= (3702*0.3) = 1110.6 kcals = 277g protein

Carbs = (3702*0.4) = 1480.8 kcals = 370g carbs

Fats = (3702*0.3) = 1110.6 kcals = 123g fats

If you are unable to categorise your body type clearly, there is another simple approach to working out your macros.  Consuming between the range of 2-2.2g protein per kg and fats at around 1g per kg body would be within normal ranges for an individual that trains.  The rest of the daily calories can be consumed in carbohydrates.

Therefore protein would be 2.2*100= 220g (880kcals)  fats 1×100= 100 (900kcals) and carbs would be set at (3702-1780)= 1922 kcals (480g).

 

Timing and considerations

While cutting, your goal should be to retain a positive nitrogen balance and stimulate muscle protein synthesis (MPS).  This can be achieved through consuming between 20-30g of high quality sources of protein every 3-4 hours. MPS offers a protective effect against muscle loss, as body fat levels reduce.  By retaining a high level of protein in your diet there will be an increased thermogenic effect (calorie output will increase to digest the protein,) muscle protection and offer greater satiety.

I am a huge advocate of using carbohydrates within your diet, if you are able to utilise them effectively.  Carbohydrates will fuel your sessions, your recovery and also improve your sleep. Carbs have had a bad reputation, because most people tend to either over eat them or tend to consume refined or processed forms, whilst also misunderstanding optimal timing of consumption.  I tend to use slower digesting carbohydrates pre workout or through the day and faster digesting carbs post workout.

For some reason dietary fats got a bad rep, then a great rep and then people thought that it would be better to just replace all carbs with fats.  Nutrition can be a minefield.  Therefore keep it simple, if you have moderate amounts of each macronutrient you will cover all basis for optimal health and function.  I keep a healthy level of fat intake in my diet throughout a cut, as they play a huge role in mood, energy provision, increased insulin sensitivity, fat loss and hormone production.

I always start a cut on around 4 litres of water, which for me is quite easy.  Others struggle to drink plain water, therefore mixing in Reflex Nutrition Amino Fusion can have a great effect on not only hydration, but also providing your body with a constant stream of essential amino acids. Consuming enough water can aid in the blood flow from tissues and improve the ability to oxidise fat on a cellular level.

How to Cheat at the Weekend Without Ruining Your Diet

How to Cheat at the Weekend Without Ruining Your Diet

The weekend can be a challenge as far as dieting is concerned. Our food-loving physique competitor, Tom McDonough, explains how to get through it without feeling guilty and ruining your diet progress.

 

Firstly I hate the phrase ‘cheat meal’… it automatically puts a negative twist on something as simple as eating a meal out with friends or family, and often leads to guilt. Start calling it a ‘free meal,’ a meal off the plan, a meal you can enjoy that you shouldn’t be feeling guilty about. I simply used the term for the article as everyone knows what a cheat meal is.

It’s pretty easy to stick to a diet five days a week. Most of us have a set routine that we can stick to and prepare food for so we adhere to our goals. When it comes to the weekend that’s a whole different ball game where routine goes out the window and we don’t necessarily want to be carrying food while out and about with friends. Hopefully this article will give you a few ideas on how to tackle the weekend diet without leaving you filled with guilt come Monday morning. You will have enjoyed your weekend without suffering.

There are many ways to skin a cat- how strict you want to be will dictate the methods you may choose.
Here’s are a few ways I do things and have successfully done in the past.

First, let’s look at options if you are being pretty strict and have a goal in mind: Simply write out a plan for the two days which include foods you’d like to eat over the weekend that are totally different to your optimal meals. The great thing is, because we are normally busy over the weekend and do not have to get up so early, your normal 5/6 meals that you eat on weekdays can be reduced to 3/4. That gives you a lot more calories to play with for each meal. You can even raise your calories a couple hundred over the weekend (don’t do this if you have someone helping with your diet.)

If you set yourself a plan through out the week heavy in “optimal” foods like the usual chicken and rice, then make a change. You could have pancakes for breakfast or eggs and bacon on toast and then grab yourself a subway for lunch. If you make the right choice even a foot long is only about 600/650 calories. Eat what ever, just make sure it fits your calorie allowance. Make sure that you maintain a good amount of protein within this and let the fats and carbs fall wherever. Eating this way is not perfect but much better than going off the rails and quite easily consuming an extra 2/30 00 calories which could set you back days.

This is obviously hugely dependent on your goals, and individual to each person. Your daily calories may be a lot lower, for example females may not eat 1500 calories and still have 1500 to play with so obviously your meal sizes would need to be reduced. You would need to design this FOR YOU. One plan for food certainly does not fit all but I hope reading this article helps you get the idea.

 

Pro Tips

Method 1- Goal Focused

  • Track your food
  • Write out a plan
  • Pick foods you look forward to eating

Method 2- Lifestyle Focused

  • Track your food
  • Consume less through out the day
  • Leave yourself plenty of calories
  • The day after have a low day
  • Weight session on following day
  • Choose food you enjoy

The Hungry Man’s Guide to Intermittent Fasting

The Hungry Man's Guide to Intermittent Fasting

In this special guest blog, strength and conditioning coach, Alex Backhouse, who has over 10 years industry experience, talks us through the basics of Intermittent Fasting; What it is and how you could benefit from this tried and tested eating approach.

 

What is Intermittent Fasting?

I’m sure you’ve heard all about it. You may be even experimenting with it already. The world seems to love things that have got technical sounding titles, especially when it comes to health, fitness and weight loss.

High Intensity Interval Training? We could just call that sprints. But it doesn’t sound as good. Intermittent fasting- sounds ten times better than skipping breakfast doesn’t it?

So to take the mystique out of fasting, let’s give it a better definition.“Non-sequential extended periods without calories.” From time to time, you don’t eat – at all.

There are several different ways to apply this caloric restriction, including the 5:2 method which involves 2 days of the week with severe calorie restriction. There are some that favour the occasional 24-72 hour fast, where you only drink water and other calorie free drinks.

I’ve found the ‘windowed eating’ approach easiest to use personally, and the one I’ve had great success with my clients with. You eat all your food within a timed window: usually 8 hours or less. The easiest way to do this is to skip breakfast, and carry on your day as if nothing happened.

 

How does Intermittent Fasting work?

“But breakfast is the most important meal of the day!” I hear you cry.

For me there’s a massive disparity with the type of things we were eating, 20, 50 or 100 years ago compared to the plethora of calorific delights at our disposal these days. Let alone the difference in lifestyle: transport, jobs, exercise, and recreation. My point is this: A day of working hard in the fields and coming home to a meager portion of meat and potatoes before bed is very different to how we live our lives today.

At some point, maybe breakfast really was the most important meal of the day. But not any more. I’m not even going to go down the route of whether Mr. Kellog invented that phrase as a marketing slogan and got the whole world hooked on carbs for breakfast. But it’s definitely a possibility.

So lets look a bit more at what happens to your body when you don’t eat. If you don’t believe in fasting, technically you’re already doing it every time you go to bed- this is where the magic happens. We recover from the day’s grind, the day’s workout. We soak up all the calories and nutrients we’ve absorbed from our food. Cells repair. We grow a little bit. We get older.

We burn fat too, because after a while, all the calories we’ve eaten have been assigned to different storage areas – muscle, liver, fat stores, and we enter the fasted state aka the post-absorptive state. We’re no longer digesting and absorbing calories, we’re now using them and burning them. So when we wake up, we’re burning fat. I’m pretty sure most of us would be happy with that.

“But my metabolism will slow down if I don’t eat small regular meals”

Allow me to paraphrase Kaiser Soze when I say “The greatest trick the food industry ever pulled, was convincing people they had to eat more food in order to lose weight.”

I’m well aware that in extreme cases this may be true, but I think most of us would agree that if we’re overweight, it’s because we eat too much in general. And a consistent, mild caloric deficit is essential for weight loss (I’ll come back to this bit later). Then there’s this phrase “stoking the metabolic fire”- implying that you need to eat to increase the rate at which your metabolism burns calories.

Well, metabolic rate is king when it comes to daily caloric expenditure. If we can be burning more calories at rest, or throughout the day in general, then this is our most powerful tool in the battle to drop some fat. But we do not significantly increase our metabolic rate by eating. We increase it through exercise and by having more muscle mass.

You can fast for up 72 hours before experiencing any drop in metabolic rate, providing calories are kept above BMR before and after the period of fasting

 

What are the benefits?

So we’ve established that a fasted state is safe for our hard earned muscle, and that we probably don’t need to be topping up our glycogen levels to 100% to go about our day- unless we were mid-way through Royal Marines selection. We can now come back to your daily calorie allowance and how much we need to restrict this by to lose weight.

As a regular exerciser weighing 92kg, my basal metabolic rate is around 3400 calories. If I subtract 500 off this (the accepted sensible amount for consistent weight loss,) I get 2900. Following a windowed eating approach, breaking my fast at noon, I now have 8 hours to consume nearly 3000 calories. Which is nice.

However, if I divided this into 5 meals of 600 calories each, the first of which I ate at 7am, I’m just going to feel hungry, deprived and grumpy for pretty much the whole day.

Are you starting to see the appeal?

Fasting is not for everyone and not for every situation. Adding muscle mass would favour being in a fed state as well as a reasonable (500) surplus of calories per day. But for weight loss, maintenance or even a simple system to enjoy food without obsessing over macros and calories, a windowed eating approach can be a valuable tool.

It’s not ALL about weight loss though is it?

Human Growth Hormone, a favourite of Hollywood celebrities as a ‘fountain of youth’ substance has been shown to increase during periods of fasting. Insulin levels get reset to a healthier level by restricting any rises in blood sugar.

And there are the ‘non scientific’ benefits…

You have more energy. Strange but true. You’re not constantly craving food or worrying about where you can get some protein- you learn to survive with a slight hunger pang in my belly. Personally, I’m actually more productive on it.

 

To summarise, hopefully my fresh perspective on 21st century life, coupled with the biological processes involved in fasting have allayed some your concerns about experimenting with what is probably the easiest method of reducing your daily calories and feeling better throughout the day.

Wake up.

No breakfast.

Black coffee or black tea is fine.

Plenty of water.

Your lunch is when you’ll ‘break your fast’.

Easy.

 

Try it tomorrow!

 

Note: Please seek advice from your doctor if you are on any medication or have any medical issues, prior to attempting to follow or trial any of the above advice.