BONUS

REPORT VALUE

14.99

NUTRITION
GUIDE
NUTRITION GUIDE

A successful guide to nutrition.

1

The Kettlercise Vault is now open, you can join today and get access to our
entire Workout Library, including Brand New, Member-Only Workouts,
Nutritional Resources, Motivation Centre, Community Forum along with
over 200 Recipes, Supplementation Guides and much much more.

www.kettlercise.com

For more information and to purchase Kettlercise Products including DVDs,

Supplements, Kettlercise Kettlebells, Discounted Kettlercise Packages and
other Kettlercise accessories and merchandise go to:

www.kettlercise.com

For more information on the liberate nutrition range please go to:

www.liberatenutrition.com

If you would like to join us in our mission to help change peoples lives by
becoming a certified Kettlercise Instructor for further details on all of the
latest Kettlercise Instructor Training Course Locations and Venues:

www.kettlercisecertification.com
or ring the hotline on: 01282 698698

Kettlercise

Index
Who is Guy Noble?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Nutrition System. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-6
Tri Plate System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Recommended Food Tables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8-9
Nutrition & Plate System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
The Protein Myth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
The Problem with Fat .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
The Calories in, Calories Out Myth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Post Workout Recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

Copyright Notice
Copyright 2011 Kettlebell Seminars Ltd. All rights reserved.
This material contains elements protected under Copyright and trademark laws. Any unauthorised use, sharing, reproduction or distribution of these materials by any means, electronic, mechanical or otherwise is strictly
prohibited. No portion of these materials may be reproduced in any manner without the express written consent of the publisher.

Kettlercise

Who is Guy Noble

As Director of Athletic performance here at Kettlebell Seminars
Limited Guys role is very diverse from; designing periodised
training programs for athletes to help them reach and maintain
their athletic potential to writing fitness articles for national
magazines.
Guy has developed a range of professional kettlebell DVDs using his years
of experience in the gym to help the strength and conditioning coach fully
understand how to incorporate these amazing tools in their clients programs. Guy states: My first
experience with kettlebells came when I was looking for the ultimate conditioning tool to help with
my Martial Arts training. I successfully incorporated kettlebells to help my gold medal success at the
National Karate Championships with the respected Leeds Karate Team back in 2001 and I havent
looked back since.
In 2009 when looking for a way to bring kettlebell training to the group fitness market and to educate
more people to the benefits of this training tool he co-founded the internationally recognised
fitness program Kettlercise. Under this trademarked brand his role as Chief Faculty Instructor to
the prestigious Register of Kettlebell Professionals (RKPS) includes training and developing new
instructors to deliver the best in group fitness training. Guy is always looking for ways to move forward
his ongoing commitment to the instructor network in developing new and exciting programs led
to the launch of the H.Core system. This new group fitness program takes Kettlercise and adds a
turbocharger to it by incorporating more advanced drills and two kettlebells.
As Guy is always looking for ways to lead the market he does have several new group fitness ideas
and has recently re-launched our level 1 kettlebell course under the badge of the Kettlebell Specialist
Course. Kettlebell Seminars Ltd as a company is really excited about this as Guy is able to use his years
of experience in the gym to not only teach trainers how to lift kettlebells safely but also how to design
programs and recognise functional movement patterns for different sports to enable their clients get
the best from the programs they deliver.

Kettlercise

Nutrition System
Hi and welcome to this introduction to the Kettlercise nutrition system.
Before we get started Id like to relate a scenario that happened with a client a short while ago.

It was approaching the last few weeks before the Christmas Holidays and my clients performance
in the gym was going down fast. Believe me when I tell you that as a coach this is not the kind of
scenario I likeShe wasnt happy either as shes highly motivated, lean and strong. She can easily
pull her own body weight up on the chinning bars.
So I asked her what was going on, already knowing the answer as over the many years of training
clients Ive seen it before.
Her answer was this, Well you know Guy its a really busy social time of year so Im going out more
than usual but the biggest thing is Im out a lot later than normal so Im tired when I get up in the
morning and I cant be bothered to make my usual breakfast.

In this case this clients usual breakfast was always egg based, its a great way to start the day and she
usually thrived on it as it contains an excellent protein source.

So what are you eating? I asked.

Oh you know a bowl of cornflakes or a bagel she replied. I thought it wouldnt make a
difference but my energy levels have dropped and Ive stopped having my recovery shake after training
as I dont feel the level of effort in the workouts justify taking it.
Now since it was right before Christmas I eased off on her a bit knowing she would be having a break
from training but I made her promise that as soon as her last social engagement ended she had to be
consistent on her nutrition, especially breakfast. I say that because she trains with me four days a week
mid morning so that meal is really important. This she promised she would do and when we picked
up again after the holidays she was like a different person, she had more energy and her mental
strength had returned and workouts that seemed daunting previously were now blasted through.

As she stated to me after one workout Guy you were right I just needed to add the eggs back in for
breakfast for lasting energy and the recovery shake after training to help my body maintain my lean
muscle as I lose body fat. How many times have you told me about this? I just smiled. >

Kettlercise

Nutrition System
I use this story to illustrate a point, never underestimate the value of good nutrition.
Some people seem to think that if your training hard you dont have to really watch what you eat as
youll just burn.
You cant out train a bad diet.
Now nutrition doesnt have to be complicated and in this section Im going to introduce you to the tri
plate system.

We devised this simple system to take the guesswork out of nutrition. You must remember that your
nutrition program works synergistically with your exercise program and thats the only way youll get
ultimate results.
There are loads of diets out there that promise super quick results or that you can eat all the foods you
love and still get lean. Believe me when I tell you they dont work for the majority of people over the
long term, yes they might get some weight loss over the short term but then the weight generally
comes right back on and usually with a bit extra.

Now the tri plate system isnt exactly low carb but more of a clean eating plan to get you started.
The bi plate system which introduces low carb days is discussed in lots more detail in the Kettlercise
Vault and we use this system in the last stages of an overall 12 week body transformation eating plan.
So lets go back to the clean diet phase tri plate eating system and see how it works

Limits of Liability & Disclaimer of Warranty

The author and publisher of Kettlercise and the associated materials have used their best efforts in preparing this material. The author and publisher make no representations or warranties with respect to the accuracy,
applicability, fitness, or completeness of the contents of this material. They disclaim any warranties expressed or implied, merchantability, or fitness for any particular purpose. The author and publisher shall in no event be
held liable for any loss or other damages, including but not limited to special, incidental, consequential, or other damages. If you have any doubts about anything, the advice of a competent professional should be sought.
Not all exercises and exercise programs are suitable for everyone. Before you begin this program, you should have permission from your G.P. to participate in vigorous exercise. The instructions and advice presented are
in no way intended as a substitute for medical counselling. If done improperly, any exercise has some risk of injury. If you feel discomfort or pain, do not continue. The creators, producers, professionals, participants and
distributors of this program disclaim any liability or loss in connection with the exercises and advice herein.
Contact Us:
Should you have any questions or need to contact us direct please email: [email protected].

Kettlercise

Tri Plate System

How does the Tri Plate System Work?

1. Eat a meal every 3 to 3.5 hours

2. Meals should be equal in size to each other

3. Every meal should include equal portions of 1 item from each of the following 3 categories:
1 x Lean Protein

1 x Starchy Carbohydrate (also referred to as complex carb)

1 x Fibrous Carbohydrate

4. Construct meals which are visually equal in their 3 component parts. Therefore, the piece
of chicken (lean protein) should be the same size as the sweet potato (starchy
carbohydrate) and the vegetables (fibrous carbohydrate).
5. AVOID simple sugars, saturated fats and hydrogenated fats

6. Have a cheat meal (one meal only) on one day, once a week for the first 4 weeks only.
That means for one meal within weeks 1 to 4 you can eat anything you like (but warning:
watch how you react after eating it!!)

Kettlercise
It is vitally important that you study the food groups on the recommended food table:
Proteins

Starchy (Complex Carbs)

Fibrous Fibrous Carbs

Eggs

Carrots

Courgette

Turkey Breast

Sweet Potato

Cauliflower

Lean Beef

Brown Rice

Peppers: ALL

Cottage Cheese

Basmati Rice

Onions, Shallots

Protein Powder

Pitta Bread

Spinach

Chicken Breast
Steak

Organ foods, i.e. Liver, kidney

Low Fat Natural Yoghurt

Peas

Wild Rice

Couscous

Broccoli
Leeks

Mushrooms
Asparagus

Lean Pork

Pearl barley

String beans

Pheasant

Kidney Beans, dried

Celery

Lean Veal

Beans e.g.: Black beans

All Fish e.g. Cod,
Salmon,
Halibut,
Mackerel,
Tuna,
Trout,
Sea Bass,
Mussels,
Scallops,
Lobster
Natural Yoghurt, Milk

Corn

Red lentils

Chickpeas, dried

Cucumber
Artichoke

Butter beans

Cabbage (all)

Chick peas, canned

Sweet corn

Porridge & Oatmeal

Brussell Sprouts

Millet

Bean Sprouts

Buckwheat

Butternut Squash

Squash

Celeriac (celery family)

Whole Wheat: pasta, bread,

Tortilla, pitta

Tomato

Parsnip

Sweet Peas
Quinoa
Barley

Flour tortillas
Pumpkin

Lettuce

Aubergine
Swede

Fennel

Water Cress
Radishes

Turnip

Kettlercise

Extras
Important Note: Accompany fruit with a protein e.g. Strawberries with natural yoghurt.
Fruits
Berries (All)
e.g. blackberries,
blueberries,
strawberries

Drinks

Fats and Oils

Spices

Vinegars

Herbal Teas (All)

e.g. Green, chili,
liquorice tea.

Oils
(use moderately):
olive, avocado,
walnut & flax seed
oils

All

Apple Cider,
Balsamic

Salt
in moderation

Herb Vinegar
e.g. Thyme,
Oregano

Green Apples

Water

Lemon

Fresh Lemonade/
Limeade

Lime
Oranges,
Mandarin,
Satsuma
Apricots

Cherries
Grapes
Grapefruit
Kiwi

Nectarines
Peaches
Pears

Plums

Black tea
(4 cups a day max)
Black coffee
(4 cups a day max)

Vinaigrettes
Nuts
(sparingly):
Almonds,
cashews
brazil
chestnuts
pecans
hazelnuts
pine
macadamia
walnuts,
pistachios(unsalted),
sunflower seeds

Almond Butter/Oil
Avocado

Banana
Melon

Kettlercise

Nutrition
Note that weve included an allowable list of drinks, fats and oils, herbs and spices and vinegars that can be
used with the tri plate system.
Below is a sample menu for a typical day and includes our L8 Lean Burn or Breakfast Smoothie shake to
increase protein intake and aid recovery from the workouts. This is extremely important when training hard.

Tri Plate System

Typical Example: Tri Plate System
Breakfast:

Meal 1:

Mid-Morning:

Meal 2:

Mid Afternoon:

Meal 4:

Lunch:

Post Workout:
Dinner:

10

Meal 3:
Meal 5:
Meal 6:

1 serving of either L-8 Lean Burn or L-8 Breakfast Smoothie

- Mix with a handful of berries if desired.
Handful of Almonds, 1 Green Apple, 1 cup black coffee
Tuna with fresh salad and couscous. 1 cup Herbal tea.
Handful of Pine nuts, 1 cup Lemon & Green Tea

1 serving of either L-8 Lean Burn or L-8 Breakfast Smoothie

1 Lean Steak, steamed vegetables with sweet potato or
brown rice, 1 cup Herbal tea,

ALL OUR DREAMS

CAN COME TRUE,
IF WE HAVE THE
COURAGE TO
PURSUE THEM.
11

Kettlercise

The Protein Myth

There are lots of myths about protein intake especially if you want to eat more of it. All the latest research
disproves all the wild claims that its bad for your kidneys, it increases the risk of heart disease and itll make
you fat etc. However, there are now more studies than ever that show a low/moderate carb diet with a good
supply of protein every day gets results.
REMEMBER: we are going to do a moderate carb phase initially in the clean diet tri plate system.
Low carb follows in the bi plate system contained in the Kettlercise Vault.

The Problem With Fat

The real problem was back in the 90s fat was the enemy so the government lead by nutritionists at the time
told us to eat low fat diets. The food industry then developed low fat versions of all their products. It was low
fat this, no fat that, 99% fat free the other
Guess whats happened? Yes, people got even fatter. Part of the problem was the food manufacturers
replaced some fats in the products with loads of sugar to make it taste reasonable. This was the root cause of
many problems.
You see not all fat is bad for you and you should eat a healthy supply of unsaturated fats such as those
found in certain vegetables, nuts, flaxseed and fish. Check out the recommended food table to see which
we recommend.

12

Kettlercise

The calories in, calories out myth...

For years weve been told that to lose weight its a simple case of expend more calories than you take in and
youll lose weight. To a point its true, certain calories can lead to weight gain easier than others. Certain foods
also use more energy for the digestion process than others.
Research shows that an extra 40 calories are burned per meal if its a protein based one compared to a
carbohydrate based one. Thats why we advocate eating protein at each meal.
Compare eating a 400 calorie bagel to 400 calories of eggs or chicken. Youll notice you are hungry fairly
quickly after the bagel as the body quickly absorbs the fast acting carbohydrates and the blood sugar levels
rise rapidly.
Now try eating the equivalent amount of eggs or chicken and youll be full for well a long time. By the way
its about 6 eggs or 3 chicken breasts N.B. We dont advocate eating that much of either in one go!).
Protein takes a lot longer to digest so as we stated earlier its important to include it at each meal.

13

Kettlercise

Post Workout Recovery

When youre training hard it is important to replenish your fuel stores immediately after training.
The best way to do this is with a protein recovery shake taken within 30 minutes of completing a workout.
We recommend either the L-8 Lean Burn or Liberate Breakfast Smoothie shake to aid in maintaining muscle
and helping your body shift unwanted fat. If you are very lean anyway you may want to add a fast acting
carbohydrate source such as a small banana otherwise you dont need it.
Either way this liquid recovery shake will spike your insulin levels which helps shuffle the nutrients into your
system really quickly where they can go to do their job of recovery and repair.
We would also recommend taking a good daily multi vitamin / mineral formula.
The reason being that modern farming methods have tended to ship away a lot of the nutrients from the soil
so theyre not in the food we eat. When buying a multi vitamin formula expect to pay approximately 15.00
for a good quality one giving a months supply.
Remember a liquid version is even better.
Lastly we recommend a super high quality liquid fish oil supplement which also helps greatly with recover
from workouts.
A liquid version is much better than the capsules you can get.
But please make sure its fully screened for PCBs (these are nasty contaminants found in cheap versions).
So now its time to put the lessons youve learnt in this bonus ebook into practise.
So start TODAY.

14

,
DON T QUIT
When things go wrong, as they sometimes will,
When the road youre trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but dont you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Dont give up though the pace seems slow-You may succeed with another blow.
Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victors cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out-The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when youre hardest hit-Its when things seem worst that you must not quit.

GOOD LUCK

15

The Kettlercise Vault is now open, you can join today and get access to our
entire Workout Library, including Brand New, Member-Only Workouts,
Nutritional Resources, Motivation Centre, Community Forum along with
over 200 Recipes, Supplementation Guides and much much more.

www.kettlercise.com

For more information and to purchase Kettlercise Products including DVDs,

Supplements, Kettlercise Kettlebells, Discounted Kettlercise Packages and
other Kettlercise accessories and merchandise go to:

www.kettlercise.com

For more information on the liberate nutrition range please go to:

www.liberatenutrition.com

If you would like to join us in our mission to help change peoples lives by
becoming a certified Kettlercise Instructor for further details on all of the
latest Kettlercise Instructor Training Course Locations and Venues:

www.kettlercisecertification.com
or ring the hotline on: 01282 698698

Still have questions? Wed love to hear from you. Please contact us direct:
Email: [email protected]

Tel: +(00) +(44) +(0) 1282 698 698

2016 Kettlebell Seminars Ltd. Always consult your GP or Medical Practitioner before commencing any exercise program. Individual results may vary. Kettlercise,
and associated images are registered trademarks. All rights reserved: Kettlebell Seminars Ltd, Suite 1, Kenyon Business Centre, Kenyon Rd, Nelson, Lancs, BB9 5SP