Ok, so who here feels intimidated by the Masters Hammer and
Chisel nutrition plan? I mean seriously, eight different plans depending on if
you want to do one of three things lean, maintain or build. DO we really need
that many different options?
Many of the questions I have been getting stem around the meal
planning process and WHEN to eat specific containers. Let me reassure you that
YOU CAN EAT ALL THE CONTAINERS. In fact I tell everyone your meme should be >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
BUT this doesn’t mean that in week 1 you WILL eat all your
containers. Your body will adjust to the workouts (“Oh hey your building muscle
I need more food”) and adjust to the amount of food you actually need. So do
not beat yourself up if you don’t get everything in the first week… It’s cool.
But what should I skip if I need to you, you might ask? For me I would skip a
yellow because I am carb sensitive (meaning my body stores carbs as fat rather than
energy if I eat too many). However, I would suggest that lighter lifting days (cardio
and plyometrics) would be good days to “skip” a container or two. Also, be
creative with your containers. I get one of my yellows and a green in with my
Shakeology which knocks off one of each container for me for the day. Yes it’s
filling but your body NEEDS it!
Ok so let’s back up. One of the questions the guide asks to
help determine your meal plan is “What is your goal?” Here is where I am going to
throw out everything you THINK you know about goal setting
- Leaning out is not massive weight loss. If you have MORE than 12-15lbs to lose I would NOT suggest this program if your goal is to lose fat. Leaning out and fat lose are NOT the same. Leaning out is building lean muscle mass. Therefore, if your goal is lean out expect to still be building. This is ideal for right before bikini season (or a cruise, vacation, wedding, etc.). You know how bears store up and hibernate for the winter well humans building muscle need to do the same thing. During the winter you should be building up muscle mass so that come summer all you do is switch up the diet and BAM sexy sleek muscles!
- Maintaining is NOT keeping your body at the same
shape just keeping the body at the same WEIGHT. So you will be building more
lean muscle by turning your fat stores into energy stores. I typically
recommend this for people who do NOT want to “get fat” (which you won’t on this
plan) but don’t want to bulk up. So all you “leaners”
this is your winter program. Youwill certainly notice changes in your body. Muscle is denser than fat therefore a pound of fat take up WAY more space on your body than a pound of muscle. Ya feel me, see where I am going with this? Even though your weight will NOT change, your measurements will. Slimmer hips and waist, your thighs may get bigger (but its lean muscle people and muscle is sexier than skinny).
- Build is gonna be mostly for our gents, people training for competition and those individuals who actually need to PUT ON WEIGHT. The same rules apply for build as for maintain in terms of muscle growth and fat loss except this time your weight and measurements will go up.
SO does anyone need to re-evaluate their goals?
Nutrient timing is one of the MOST confusing things
EVER! We have these containers that take a while to get used to and now we have
to figure out when the best time to eat all the containers is.
Let me break it down in an example and then explain.
Take into assumption that my workout is at 8am and I am on
plan B (4g, 4 r,
3p, 3y, 1b, 1o, 4 tsp)
|
6 am
|
Wake up- 8 oz of water
|
|
6:30
|
Shakeology (1r, 1g, 1p, 1 tsp)
|
|
7:15-7:30
|
1y (complex
carb) and ENERGIZE
|
|
8
|
WORKOUT with Hydrate
|
|
8:45-9
|
RECOVER and 1p
|
|
11:30-12pm
|
1r, 1y, 1g, 1b, 1tsp
|
|
2-2:30
|
1r, 1g,
1p
|
|
5-5:30
|
1r, 1y, 1g, 1o, 1 tsp
|
|
7:30-8
|
RECHARGE with 1tsp
|
Here are some guidelines to think about
1. Time your yellows and purples around your workout.
Yellows when eaten at the correct time provide ENERGY to your muscles. They
should be taken 30-45 min prior to working out. In addition you will notice
that the last yellow is consumed in early evening. This is important because if
you eat yellows too close to bed than the body doesn’t burn the energy so it
stores it as FAT.
2. Reds provide growth and recovery for muscles.
Ideally you should have a protein POST workout however if you are taking the
performance than you can have your reds spread out throughout your day and drink Recover post workout. Keep your reds lean and switch them up because you will get tired of eggs every morning
and chicken every night.
3. Best post workout meals would include a red,
yellow, green and blue if eaten within ONE HOUR after working out. If the meal
is eaten more than 60 min from workout than either remove the yellow or the
blue since your body is essentially done burning and has switched to being at rest.
4. Drink LOTS AND LOTS of WATER. Like a gallon. Seriously, this will help your muscles flush out toxins and hydrates your cells.
5. If you are an instructor you have 2 options
a.
Treat your class as your workout. This is great
for formats like PiYo and Cize because you are moving with the class the entire
time.
b.
Switch up your meal plan so that you have enough
calories to get through the day. For example if you work out first thing in the
AM eat 1-2r, 1-g, 1y and 1p right after your workout. Your body is still
burning up to an hour after exercise so consuming high calories is acceptable.
The prior to teaching class fuel with 1red and 1y
One last thing… Why is the Performance Line NOT counted
toward containers?? Simply put, when taken at the correct time the calories
ingested are burned or stored to help your muscles. Remember this is a muscle
building program and muscles need calories to grow and recover. The supplements
in the Performance Line are scientifically formulated to help your body build
muscle. A quick review of when these should be taken:
Energize- 15-30 min prior to workout
Hydrate- during workout in 8 oz of water (or 16 oz if the
workout is 60 min)
Recover- IMMEDIATELY after workout (no more than 30 min
after)
Creatinine- just mix it in with Recover
Recharge- 1 hour before bed
For more information about the Performance Line check out my
take on Youtube
Was your question NOT answered? Post it in the comments.
