Gen Pop Nutrition Module

5/7/19
MODULE OVERVIEW
1 Learning Outcomes
2 Introduction
3 Removing False Information
4 Achieving Rapid Change
5 Understanding Calorie Deficits
6
Metabolic Types
7
Oxidation Rates
8
Macronutrients
9
Micronutrients
10
Gen Pop Nutrition Periodisation
11
Nutritional Compliance
12
Base Supplementation
13
Conclusion
1. LEARNING OUTCOMES
OVERVIEW
1 2 3
Understand how to set Understand how to set Understand why different

calorie deficits to elicit macronutrients for clients clients will feel better on
rapid change in clients body fat levels different macronutrient
breakdowns
4 5
Understand how to periodise nutrition Understand how to implement supplementation
over a 12 week transformation plan to further bring about rapid change in clients
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2. INTRODUCTION
The CHFI Order of Priority
Energy balance
Macronutrients
Micronutrients
Meal timing
Supplements
3. REMOVING FALSE INFORMATION

OVERVIEW
Clients are often married

Carbs are bad
to existing ideas
No carbs after 6pm Fats make you fat
4. ACHIEVING RAPID CHANGE

OVERVIEW
Physiology allows me to
understand how aggressive
I can push clients
For intermediate and above

General pop physiology is
clients I like to look at somatic
different… Why?
types
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4. ACHIEVING RAPID CHANGE
Key Considerations
In order to achieve dramatic results, the

calorie deficit needs to match the goal
For a client looking to lose 12% in 12
weeks – a 20% deficit will not do the job
5. UNDERSTANDING CALORIE DEFICITS
Male Considerations
< BF 15%
< BF 20%
< BF 25%
< BF 30%
> BF 31%
Female Considerations
< BF 20%
< BF 25%
< BF 30%
< BF 35%
> BF 35%
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Conclusion
Gen pop clients can handle aggressive

deficits due to their physiology
As body fat levels rise, your physiology

changes
The higher the body fat, the more

positive long term dieting on hormonal
markers
6. METABOLIC TYPES
Look at the three main somatic

body types
What are they?
7. OXIDATION RATE
OVERVIEW
Is the rate you There are two main types,

metabolise nutrients what are they?
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8. MACRONUTRIENTS
OVERVIEW
Macros determine how you

feel when you diet, not rate of
fat loss!
Factors that effect

how a client feels comes
down to what?
8. MACRONUTRIENTS
Protein Key Considerations
High protein intake
Low protein intake
8. MACRONUTRIENTS
Key Protein Recommendations
Males 2-2.5g per kg bodyweight
Females 1.6g – 2g per kg bodyweight
Vegans 1.4g per kg bodyweight
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8. MACRONUTRIENTS
Conclusion
Insulin does not directly lead to

fat gain like once believed
Insulin indirectly can affect a

clients compliance levels
My preferred system to do this

and get my “fast start” is the DM
method – “The Diet Bootcamp”
9. MICRONUTRIENTS
OVERVIEW
Is there such a thing as good

or bad foods?
3 Keys to what
I consider “bad” foods
9. MICRONUTRIENTS
Key Considerations
Micronutrients are crucial for

phase 1 detoxification
Important co-factors for this process
If phase 1 detox is optimal, gut issues

are less prevalent
What diet is linked to the highest rates

of micronutrient consumption?
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9. MICRONUTRIENTS
Limiting Factors
Client microbiome health
10. GEN POP NUTRITION PERIODISATION
OVERVIEW
The lower the The higher the

training age… body fat…
The Diet Bootcamp Overview
Set calorie deficit to body fat level
Set protein target

Fats make up the remainder of
the calories
Carbs always under 50gm
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12 Week Beginner Level Trainee

Example
Week 1-4 Diet boot camp
Week 5-8 Very low carb
Week 9-12 Low carb
12 Week Intermediate Level Trainee

Example

Week 3-6 Low carb
Week 7 Diet break 5 days
Week 8-10 Low carb
Week 11-12 Low carb
12 Week Advanced Level Trainee

Example
Week 3-6 Low/moderate carb
Week 8-10 Low carb
Week 11-12 ketogenic diet
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11. NUTRITIONAL COMPLIANCE

OVERVIEW
This is the number 1 area

focus on with clients
Crucial to understand when Focus on one thing at a

dealing with this niche time, don’t be fancy!
11. NUTRITIONAL COMPLIANCE
Top 5 Key Considerations
No Flexibility
Be a coach not a friend
No cheat meals
Gen Pop clients need structure
Use MyFitnessPal with clients
that love numbers
12. NUTRITIONAL SUPPLEMENTATION
Overview: Basics
Multi
Magnesium
Fiber
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Overview: Gut Health
HCL
Digestive Enzymes
Probiotic
Overview: Insulin Sensitivity
Chromium liquid
Glycine
Berberine
Cinnamon
13. CONCLUSION
Any Questions?
10

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5/7/19

Understand how to set Understand how to set Understand why different

The CHFI Order of Priority

3. REMOVING FALSE INFORMATION

Clients are often married

No carbs after 6pm Fats make you fat

4. ACHIEVING RAPID CHANGE

For intermediate and above

4. ACHIEVING RAPID CHANGE

In order to achieve dramatic results, the

5. UNDERSTANDING CALORIE DEFICITS

5. UNDERSTANDING CALORIE DEFICITS

5. UNDERSTANDING CALORIE DEFICITS

Gen pop clients can handle aggressive

As body fat levels rise, your physiology

The higher the body fat, the more

Look at the three main somatic

What are they?

Is the rate you There are two main types,

Macros determine how you

Factors that effect

Protein Key Considerations

High protein intake

Low protein intake

Key Protein Recommendations

Males 2-2.5g per kg bodyweight

Females 1.6g – 2g per kg bodyweight

Vegans 1.4g per kg bodyweight

Insulin does not directly lead to

Insulin indirectly can affect a

My preferred system to do this

Is there such a thing as good

Micronutrients are crucial for

Important co-factors for this process

If phase 1 detox is optimal, gut issues

What diet is linked to the highest rates

Client microbiome health

10. GEN POP NUTRITION PERIODISATION

The lower the The higher the

10. GEN POP NUTRITION PERIODISATION

The Diet Bootcamp Overview

Set calorie deficit to body fat level

Set protein target

Carbs always under 50gm

10. GEN POP NUTRITION PERIODISATION

12 Week Beginner Level Trainee

Week 1-4 Diet boot camp

Week 5-8 Very low carb

Week 9-12 Low carb

10. GEN POP NUTRITION PERIODISATION

12 Week Intermediate Level Trainee

Week 1-2 Diet boot camp

Week 8-10 Low carb

Week 11-12 Low carb

10. GEN POP NUTRITION PERIODISATION

12 Week Advanced Level Trainee

Week 1-2 Diet boot camp

Week 3-6 Low/moderate carb

Week 7 Diet break 7 days