FUELING

GREATNESS:
Your Ultimate Nutrition
Blueprint
COPYRIGHT
No part of this report may be copied, sold, published, posted, or
redistributed either in part or in full without my consent.

All violations will be prosecuted to the fullest extent of the law.

DISCLAIMER
The information provided in this book is for educational purposes
only.

I am not a doctor and this is not meant to be taken as a medical

advice. The information provided in this book is based upon my
experience as well as my interpretations of the current research
available.

The advice and tips given in this course are meant for healthy
adults only. You should consult your physician to insure that the
tips given in this course are appropriate for your individual
circumstances.

If you have any health issues or pre-existing conditions, please

consult your physician before implementing any of the information
provided in this course.

This book is for informational purposes only. Use of the information

in this program is strictly at your own risk.

Mike G will not accept any responsibilities for any liabilities or

damages, real or perceived, resulting from the use of this
information.
 ABOUT
MIKE G

GET IN TOUCH
+639562504189
[email protected]

Mike is a finance and investments major who loves fitness

and has a passion for science.

Through his informative and entertaining content across

different social media platforms which has gathered over 4.7
million views, Mike aims to share the knowledge he has
gathered through university education and field experience
with others who are passionate about the science behind
building muscle, losing fat and getting healthier.

He has presented seminars on weight loss, concurrent

training and nutrition and training for general fitness in
academic settings including ABSCBNs FITFIL 1,000,000 lbs
National Weight loss challenge, Online Youth Health Forum
2020, ICONs fitness, International Mens Health Fitness and
Health Challenge Panelist: Metro Cebu. He has aspirations of
completing a PhD in exercise science or a related field.
Introduction to Nutrition
Why is nutrition important? Why should we bother learning
about it?

Personal and professional self-improvement

To increase your knowledge
Make improvements to your health
Decrease your risk of disease

If I could turn back time and give my past self some advice, one
thing I'd emphasize is paying more attention to my nutrition.

Food and water are essential to life. Without them, you will
literally die.
We don’t just want to live, we want to live our best life!
The correct nutrition can be the difference between feeling great
and feeling mediocre.

I truly believe that people are walking around, thinking they feel
okay, but it’s because they are unaware of how good their bodies
are designed to feel.

The foundation of your nutrition understanding starts with grasping

the concept of healthy eating habits.

The old approach was to demonize:

Specific foods (like butter)
Entire food groups (such as dairy)
Certain nutrients (for example, carbs)

However, we've come to understand that this mindset wasn't right.

We consume food daily, often in conjunction with other foods, not
in isolation or as individual nutrients. That's why we refer to it as our
'eating pattern’.
The negative diet-binge cycle typically unfolds like this:
Initiating a new diet, particularly one that's restrictive
Experiencing feelings of deprivation on both physical and
psychological levels
These feelings and thoughts trigger food cravings, often
influenced by imbalanced blood sugar levels and the release of
neuropeptide-Y in the brain, which stimulates cravings for sugary
foods
Succumbing to these cravings and engaging in binge eating
Binge eating leads to feelings of being "out of control," often
accompanied by guilt
Disliking the sensation of being out of control, prompting the
initiation of a new diet and restarting the entire cycle.

The diet-binge cycle results in:

Continuous yo-yo dieting throughout life
Deterioration of one's relationship with food
Ignoring natural hunger and fullness signals
Nutritional deficiencies due to inadequate intake of essential
nutrients
Declining health and well-being

Healthy eating patterns: According to Mahan and Raymond (2017)

Involve interactive, synergistic, and potentially cumulative
relationships.
Serve as better indicators of good health.
Decrease the likelihood of certain diseases, including Type 2
diabetes, heart disease, and certain cancers
Helps prevent early death.

Good health entails: As outlined by Mahan and Raymond (2017)

Effective weight management.
Absence of nutritional deficiencies.
Optimal digestion.
Enhanced energy levels and positive mood.
Improved sleep quality.
A healthy relationship with food and body.
As per Food-guide.canada.ca (2019), a healthy diet includes:
Generous servings of vegetables, with all varieties being beneficial
and selection based on personal preference, regional availability,
and cultural considerations.
The guideline suggests prioritizing vegetables and filling at least
half of your plate with them at each meal, without worrying about
minor details such as which vegetables have the lowest carb
content.
Daily consumption of fruit.
Incorporation of minimally processed starches and whole grains.
Inclusion of lean protein sources.
Use of minimally processed fats and oils.
Prioritizing water as the main beverage choice for hydration.
Calories and Macronutrients
Energy is defined as the “capacity to do work”.

Deprivation of food and water would lead to death, primarily

because insufficient energy would render our body cells incapable
of carrying out their vital functions, which are crucial for sustaining
life. (Mahan and Raymond, 2017).

We all have unique energy needs because they're influenced by

factors like age, gender, weight, height, physical activity level, and
muscle mass.

Each macronutrient supplies the body with varying amounts of

energy.

Carbohydrates and protein offer 4kCal/g, whereas fats, being highly

energy-dense, provide 9kCal/g (Mahan and Raymond, 2017).

Calories
Now that we have introduced the topic of energy, let’s understand
more about calories. A calorie is a measurement of energy.

Many people ask me about the difference between a calorie and a

kilojoule.

The abbreviation for calorie is kCal, while kilojoule is represented by

kJ.

Essentially, they're two different names for the same measurement,

similar to how kilometers and miles both measure distance, and
kilograms and pounds both measure weight.

Just like you'd convert between these units, 1 kCal equals 4.18 kJ. To
convert calories to kilojoules, multiply by 4.18, and to convert
kilojoules to calories, divide by 4.18 (Mahan and Raymond, 2017).
Micronutrients
What are Micronutrients, you ask?
Micronutrients refer to vitamins and minerals that our bodies
require in tiny amounts, typically measured in milligrams or
micrograms.

Despite their minimal requirement, micronutrient deficiencies are

widespread, affecting approximately two billion people globally,
and roughly a third of the world's population.

The most common deficiencies are in vitamin A, iron, and iodine,

particularly prevalent in developing nations. However, these
deficiencies are also increasing in developed countries due to poor
diet quality and the consumption of processed and refined foods.

In the next few lessons I have harped on about eating minimally

processed foods more often, and I hope now you will understand
even more why this is so important!

Why are micronutrients important?

Release energy from the food we eat
Maintain a healthy immune function
Help our blood to clot (so we don’t bleed excessively when we
are injured)
Helps children to grow and develop properly
Assists our bones to be strong and prevent fractures and
Ensures that our fluid balance is maintained exactly where it
needs to be for good health
Micronutrients also protect our bodies from certain chronic
diseases (through various mechanisms). A diet high in whole,
minimally processed foods (and thus high in micronutrients) is
protective against inflammatory conditions heart disease as well
as certain cancers and can prevent or slow the progression of
bone disease (like osteoporosis).
Macronutrients
What are Macronutrients, you ask?
Let's explore macronutrients further. These are essential nutrients
that the body requires in larger amounts, measured in grams.
Macronutrients are broken down in your body

Three macronutrients: Mahan and Raymond (2017)

Carbohydrates
Proteins
Fats

Sometimes, our food contains more of one macronutrient than

another.

For instance:
Bread primarily consists of carbohydrates
Chicken is mostly protein
Avocado is primarily fat

However, it's important to note that these foods contain a mix of

macronutrients, not solely one. We consume food items with varying
amounts of all three macronutrients, and there's often overlap
between them.

In contrast to macronutrients, micronutrients are nutrients needed

in smaller quantities (milligrams and micrograms).
Carbohydrates
What are carbohydrates, you ask?
Carbohydrate-rich foods contain essential nutrients like fiber,
vitamins, and minerals (Food-guide.canada.ca, 2019).

What often confuses people is the realization that 'carbs' aren't just
one type of food. But we're getting better at understanding this
now.

Foods containing a substantial amount of carbohydrates

include:
Fruits and vegetables
Dairy products such as milk, cheese, and yogurt
Starches and sugars Sometimes, someone might proudly
declare, "I don't eat carbs." But in reality, they’ve only reduced
their intake of one of these groups, mainly starches and sugars.

Smallest components of Carbohydrates:

Let's delve into the technical aspects of carbohydrates.

Just as your body breaks down food into its smallest components
for absorption into the bloodstream, carbohydrates are broken
down into sugars, which are the building blocks for more complex
starches.

The simplest form of carbohydrate is a monosaccharide, such as

glucose, fructose, and galactose.

Disaccharides, composed of two monosaccharides, include sugars

like sucrose (a combination of glucose and fructose).

Polysaccharides, made up of many sugars, are exemplified by

common starches.

Therefore, any carbohydrate-containing food will consist of one or

more of these sugars. (Mahan and Raymond, 2017).
Carbohydrates serve several essential functions in the body:

Energy Source: Carbohydrates are the primary source of energy for

the body, particularly for high-intensity activities and brain function.
Glucose, derived from carbohydrates, is readily used by cells to
produce ATP, the body's energy currency.

Fuel for the Brain: Glucose is the main fuel for the brain and
central nervous system. Adequate carbohydrate intake ensures
proper cognitive function and mental clarity.

Spare Protein: Carbohydrates help spare protein from being used

as an energy source. When sufficient carbohydrates are available,
protein can be preserved for its vital roles in tissue repair, enzyme
production, and immune function.

Dietary Fiber: Carbohydrates include dietary fiber, which is crucial

for digestive health. Fiber promotes regular bowel movements,
helps prevent constipation, and supports a healthy gut microbiota.

Glycogen Storage: Excess glucose from carbohydrates is stored in

the liver and muscles as glycogen. Glycogen serves as a readily
available energy reserve, especially during times of fasting or
physical exertion.

Regulation of Blood Sugar: Carbohydrates play a role in regulating

blood sugar levels. Fiber-rich carbohydrates, in particular, slow down
the absorption of glucose, preventing rapid spikes and crashes in
blood sugar levels.

Flavor and Palatability: Carbohydrates contribute to the flavor,

texture, and palatability of foods, making meals more enjoyable and
satisfying.

Overall, carbohydrates are vital for providing energy, supporting

brain function, maintaining digestive health, and regulating various
physiological processes in the body. (Mahan and Raymond,2017;
Food-guide.canada.ca, 2019)
Here are some examples of carbohydrate-rich foods:
Brown rice and white rice
Various fruits
Assorted vegetables
Oatmeal
Potatoes
Sweet potatoes
Whole grain bread
Whole grain cereals
Granola
Whole wheat pita
Whole wheat tortillas
Whole wheat pasta

These foods provide carbohydrates in various forms, including

complex carbohydrates, fiber, and naturally occurring sugars, which
are essential for energy production, digestion, and overall health.
Protein
What is protein, you ask?
Protein ranks as the second most abundant substance in the
human body, with about 70% of water, leaving protein accounting
for 20%, while the remainder constitutes 10%.

The significance of protein occupying the second-largest portion of

the body lies in its role as the fundamental building block of cells.
Cells, in turn, form the foundation of all tissues and organs within
the body.

Think of all the millions of cells in your body- Each one of them is
made up of protein. The bottom line is that protein is vital to life.

Protein serves several crucial functions in the body:

Building and repairing tissue
Producing essential hormones like insulin
Generating enzymes that aid in food digestion, such as lactase
Forming the foundation of immune cells, including antibodies
Constituting messenger cells, like growth hormone
Serving as the building blocks of transport cells, such as ferritin
for iron (Mahan and Raymond, 2017)

Understanding the building blocks of proteins:

If we go back to the analogy of macronutrients being built up out of
their smallest components (like a brick builds up to form a house)
we can see that amino acids are the building blocks of proteins.

Let's delve deeper into this analogy and visualize a train.

Each train comprises an engine pulling multiple train cars, same to

how proteins are composed of a sequence of amino acids. Upon
arriving at the station, the train cars are detached and connected to
other engines, transporting them to various destinations where they
are required. Similarly, when protein-rich foods are consumed,
amino acids are transported via the bloodstream to different parts
of the body.
The type of protein is determined by the order and type of the car.
Many different combinations can be made by the various amino
acids. This is why there are so many different types of proteins.

Each little train car represents a different type of amino acid.

9 amino acids are very important because our body cannot make
them on its own and we have to get them from the diet. We call
these amino acids, essential amino acids.

The rest of the amino acids are considered non-essential because

we can easily create these amino acids. Animal proteins contain all
9 amino acids but some plant proteins do as well, like quinoa.

Other roles of Protein:

Satiety:
One crucial function of protein-rich foods is their ability to promote
feelings of fullness for an extended period. The rate at which your
stomach empties food affects your sense of satiety. Carbohydrate-
rich foods are swiftly emptied from the stomach, whereas protein,
fats, and fiber are cleared slowly (Mahan and Raymond, 2017).

Iron:
Protein-rich foods are often excellent sources of iron. Iron exists in
two forms: heme iron, primarily found in animal-derived foods, is
highly absorbable by the human body, while non-heme iron,
predominant in plant-based foods, is less readily absorbed. (ADA,
2009)

Healthy Bones:
Protein-rich foods also serve as valuable sources of nutrients
essential for bone health. Dairy, a widely recognized bone health
food, offers convenient access to vital nutrients such as protein,
calcium, and phosphorus. Studies indicate that insufficient protein
intake may adversely impact bone turnover and development,
particularly among individuals who have experienced injury, such as
fractures, or have undergone surgery.
Detox:
Protein-rich foods play a crucial role in supporting liver
detoxification processes, offering protective benefits against toxic
damage when there's an adequate intake of both macro and
micronutrients. This highlights the importance of sufficient protein
consumption for effective detoxification. Thus, trendy detox
methods like juicing may not be as effective since they often lack
the necessary protein to support liver function.

Teeth Cavities Protection:

Protein-rich foods offer cavity protection by being less susceptible
to consumption by oral bacteria and by not promoting an acidic
environment in the mouth, thus safeguarding teeth from cavities.
Additionally, protein intake contributes to immunocompetence,
ensuring the immune system's swift and effective response to
pathogens, crucial for overall health and illness prevention (Cao and
Nielsen, 2010; Fenton et al., 2010; Fenton et al., 2011; Frassetto et al.,
2012; Hanley and Whiting, 2013).

Here's a list of protein-rich foods:

Chicken and turkey breast
Lean beef
Lean pork
Whole eggs and egg whites
Low-fat cottage cheese
Various types of fish (salmon, tuna, tilapia, halibut, cod, bass,
trout, etc.)
Other seafood (shrimp, crab, lobster, scallops, oysters, etc.)
Low-fat Greek yogurt
Protein powder as well as protein bars/snacks
Plant-based sources (tofu, beans, lentils, tempeh, chickpeas,
edamame, green peas, amaranth, seitan, meat substitutes, etc.)

Here are some unexpected sources of protein:

Pumpkin seeds - Surprisingly high in protein, 30.23g of protein
per 100g.
Freeze-dried parsley - Packs a protein punch, 31.3g of protein per
100g.
Fats
What are fats, you ask?
Years ago, low-fat diets were trendy, but we've since learned that
fats are crucial components of healthy eating patterns.
Foods containing fats provide essential fatty acids, vitamins, and
minerals. Essential nutrients are those our bodies cannot produce,
emphasizing the importance of incorporating them into our diets
for overall health (Food-guide.canada.ca, 2019).

Functions of fat:
Energy source: Fat provides a concentrated source of energy, with
each gram yielding approximately 9 calories. It is a primary fuel
source for the body during low-intensity activities and endurance
exercises.

Nutrient absorption: Fat is essential for the absorption of fat-

soluble vitamins (A, D, E, and K) and other fat-soluble compounds in
the digestive tract. These vitamins play crucial roles in various bodily
functions, including vision, bone health, immune function, and
blood clotting.

Hormone production: Fats are necessary for synthesizing steroid

hormones, such as cortisol, estrogen, and testosterone. These
hormones regulate metabolism, reproductive function, stress
response, and other physiological processes.

Cell membrane structure: Fats are integral components of cell

membranes, contributing to their fluidity and stability. They help
maintain cell integrity and facilitate cellular communication and
signaling.

Insulation and protection: Adipose tissue, composed primarily of

fat, serves as insulation to maintain body temperature and protect
vital organs from mechanical shock and injury.

Satiety and taste: Dietary fat adds flavor, texture, and satiety to
meals, enhancing palatability and promoting feelings of fullness
after eating.
Overall, fat plays diverse and vital roles in maintaining optimal
health and function throughout the body. (Cleary and Grossmann,
2009; Mahan and Raymond, 2017; Gnatiuc et al., 2019; Sun.ac.za,
2019)

Here are some examples of healthy fat sources:

Nuts (such as peanuts, almonds, walnuts, cashews, pecans,
macadamia nuts, hazelnuts)
Natural nut butter (like peanut butter and almond butter)
Seeds (including sunflower seeds, sesame seeds, flaxseeds, and
pumpkin seeds)
Healthy oils (such as olive oil and flaxseed oil)
Fatty fish (like salmon, tuna, mackerel, herring, trout, and
sardines)
Fish oil
Avocado
Coconut oil

Remember that a significant portion of your fat intake may already

come from the natural fat content of your protein and carbohydrate
sources.

You can then fill your diet with these healthy fat sources to meet
your daily fat needs.
 Calculating Your Calories
Determining your maintenance calories is crucial for maintaining
weight stability, whether you're aiming to bulk up or cut down body
fat.

To find this value, you'll calculate your Total Daily Energy

Expenditure (TDEE), which represents the calories you burn or
consume each day.
This figure depends on factors such as age, height, and activity level.

To calculate your maintenance calories, which are the number of

calories required to maintain your current weight, you can start by
determining your Total Daily Energy Expenditure (TDEE).

To calculate your TDEE, click here.

Adjust as needed: Monitor your weight and adjust your calorie

intake based on your goals.

If you want to maintain your current weight, consume calories

equal to your TDEE.

If you want to gain weight (bulk), consume more calories than your
TDEE.

If you want to lose weight (cut), consume fewer calories than your
TDEE.

Remember that these calculations are estimates, and individual

factors such as metabolism and body composition can affect your
calorie needs.

It may require some trial and error to find the right calorie
intake for your goals.
Now that we've determined our maintenance calories, the next step
is to allocate our daily calorie intake among protein, carbs, and fat.

Protein: Aim for a daily intake of 0.8-1 gram per pound of body
weight to optimize protein synthesis. You can exceed this range if
desired.

Carbs/Fat: Your carb to fat ratio can just come down to personal
preference. There is no “magical” macronutrient breakdown that will
produce significantly better gains than another, and your primary
focus should simply be on meeting your total daily calorie
target and hitting your protein minimum.

Water Intake: While there's no exact amount of water you should

consume daily, aim for enough to keep your urine mostly clear,
adjusting based on activity level, climate, and individual factors.

Meal Timing: Arrange your meals according to your preference and

convenience. To enhance muscle recovery and growth, aim for at
least 2 (ideally 3) separate protein-rich meals per day, each
containing at least 25g of high-quality protein.

Food Selection: The bulk of your diet should be based around

nutrient rich, minimally processed whole foods. This will provide you
with the fiber and micronutrients needed for maximum health,
performance and satiety.

If this makes up at least 80-90% of your total calories, the

remaining amount can be derived from whatever “Comfort foods,
Guilty pleasures, Splurge items, Treat foods” you desire.

This will not negatively impact your results if total calories are
equated.
Below are some high-quality foods categorized by macronutrient:

CARBOHYDRATES
Brown rice and white rice
Various fruits
Assorted vegetables
Oatmeal
Potatoes
Sweet potatoes
Whole grain bread
Whole grain cereals
Granola
Whole wheat pita
Whole wheat tortillas
Whole wheat pasta
FATS
Nuts such as peanuts, almonds, walnuts, cashews, pecans,
macadamia nuts, hazelnuts
Natural nut butters (like peanut butter and almond butter)
Seeds (including sunflower seeds, sesame seeds, flaxseeds, and
pumpkin seeds)
Healthy oils (such as olive oil and flaxseed oil)
Fatty fish (like salmon, tuna, mackerel, herring, trout, and
sardines)
Fish oil
Avocado
Coconut oil
Protein
Chicken and turkey breast
Lean beef
Lean pork
Whole eggs and egg whites
Low-fat cottage cheese
Various types of fish (salmon, tuna, tilapia, halibut, cod, bass,
trout, etc.)
Other seafood (shrimp, crab, lobster, scallops, oysters, etc.)
Low-fat Greek yogurt
Protein powder as well as protein bars/snacks
Plant-based sources (tofu, beans, lentils, tempeh, chickpeas,
edamame, green peas, amaranth, seitan, meat substitutes, etc.)
Food Flavorings: Here are some low-calorie sauces and
condiments that can add flavor to your meals:

Salsa
Reduced-sugar ketchup
Sriracha
Low-sodium soy sauce
Hot sauce
Low-calorie salad dressing
Natural tomato sauce
Taco sauce
Fish sauce
Oyster sauce
Tzatziki sauce
Mustard
Worcestershire sauce
Vinegar
Gravy
Light sour cream
Low-carb steak sauce
Green chili sauce

With a little bit of proper planning, you can indulge in flavorful

meals all day while also achieving your fitness goals and
getting into the best shape of your life.
Bulking
What is Bulking?
Bulking is a phase where we focus on consuming a surplus of
calories to support muscle growth.

The goal of bulking is to increase muscle mass and strength by

providing the body with an abundance of nutrients and energy
needed for muscle repair and growth.

This phase typically involves structured training:

Check out my programs here

These programs are scientifically structured and cut through all the
“BS and hype” to make sure you are getting all the results.

Bulking isn't advisable if your body fat is 20% or higher.

Attempting to bulk with excess body fat can result in excessive fat
gain, extending the cutting phase.

The aim is to efficiently build lean muscle.

If you're naturally skinny, it's recommended to start bulking when

your body fat is below 15%.

It's advisable to bulk for a minimum of six months.

Keep this in mind! Gaining more weight doesn't equate to gaining

more muscle. There are natural limits to how quickly we can gain
muscle, and excess calories may be stored as fat.

Instead of aiming for a large excess of calories, strive for a slight

surplus slightly above your maintenance level to effectively support
muscle growth.
How long should you bulk?
The general recommendation is to conclude the bulking phase
upon reaching approximately 20% body fat.

Pushing beyond this threshold could lead to adverse effects such as

health complications and heightened inflammation.

By staying within this body fat range, you can maximize muscle
gains while minimizing the risk of excessive fat accumulation in the
long term.

To effectively build muscle, target an additional 300 calories

above your maintenance intake.

This surplus should yield an increase of about 2 pounds of muscle

per month, equivalent to around 0.5 pounds per week.

Beginners often feel eager for rapid muscle development and may
be tempted to resort to overly high caloric surpluses.

Keep in mind! 5 pounds of muscle is significantly denser and leaner

compared to 5 pounds of fat.

Being patient is essential during this journey.

Quick weight gain tends to result in the accumulation of more fat.

Therefore, adopting a steady and controlled approach is vital for
achieving lean aesthetic gains.

For example: If your maintenance calories are 2,500, adding a

surplus of 300 calories brings your daily intake to 2,800 calories.

You'll need to consume at least 2,800 calories per day to gain 0.5
pounds of muscle per week.
WHAT TO EXPECT DURING THIS BULK?

Minimal Fat Gains: While some fat gain is inevitable, it can be

managed effectively during the cutting phase.

Increased Strength: A higher calorie intake provides more energy,

leading to significant progress in the gym.

Elevated Mood Levels: Research indicates that a high-calorie, high-

carbohydrate diet boosts serotonin levels, enhancing mood.

Greater Food Consumption: Bulking allows for larger meal

portions and more flexibility in meal timing.

Improved Appearance in Clothing: Over time, increased muscle

mass will make you appear more muscular in clothing.

TIPS AND TRICKS For People Struggling with Bulking:

Calorie-Dense Foods: Incorporate calorie-dense foods into your
meals, such as nuts, nut butter, avocados, and dried fruits. These
foods pack a lot of calories in smaller portions, making it easier
to meet your calorie goals.

Liquid Calories: Drink calorie-rich beverages like smoothies,

shakes, or homemade weight-gain shakes. You can add
ingredients like protein powder, oats, yogurt, milk, and fruits to
increase the calorie content.

Frequent Meals: Instead of three large meals, consider eating

smaller, more frequent meals throughout the day. This approach
can help you consume more calories without feeling too full.

Snack Smartly: Keep nutritious, calorie-dense snacks on hand for

when you need a quick energy boost. Examples include trail mix,
cheese, and crackers, Greek yogurt with honey, and protein bars.
 Meal Planning: Plan your meals ahead of time and prepare
calorie-dense meals in bulk. This way, you'll always have
nutritious options available, reducing the temptation to skip
meals or reach for unhealthy snacks.

Track Your Intake: Use a food diary or calorie-tracking app to

monitor your daily calorie intake. This will help you stay
accountable and identify any gaps in your nutrition.

Include Healthy Fats: Incorporate healthy fats into your diet, such
as olive oil, coconut oil, fatty fish, and flaxseeds. Fats are calorie-
dense and essential for hormone production and overall health.

By implementing these strategies, you can overcome the challenges

of bulking and make progress towards your muscle-building goals.
Cutting
What is Cutting?
Cutting involves a structured approach to reduce body fat while
preserving lean muscle mass, leading to a leaner and more defined
physique.

It requires discipline, consistency, and patience but can yield

rewarding results when done effectively.

If your body fat surpasses 20%, initiating a cutting phase should be

your initial priority. Shedding fat is typically simpler than building
muscle and entails establishing a caloric deficit. This entails
consuming fewer calories than your maintenance level, compelling
your body to utilize stored fat for energy.

To achieve a healthy and sustainable pace of fat loss, target a calorie

deficit of approximately 500 calories below maintenance.

This method typically results in losing around 1 pound of body fat or

0.5-1% of your body weight per week.

Although it might appear slow (trust me, it’s not) it's a consistent
and viable approach to reducing excess fat without sacrificing your
gym performance or mental health.

How long should you cut?

The length of your cutting phase varies based on your initial body
fat level.

For individuals with 20-30% or higher body fat, the process may
extend over 6-8 months or even longer.

Those starting with 20% or less body fat might require 3-5 months
to attain a leaner and sustainable body fat percentage.

The objective is to reach the range of 12-10% body fat, which is

healthy and maintainable.
In this range, your chiseled physique becomes visible, with defined
veins, visible abs, and an overall change in body composition. Check
out my Step By Step V-tapered Program here

For example: If your maintenance calories are 2,500, reducing by

500 calories brings your daily intake to 2,000 calories.

While in a caloric deficit, the primary weight loss is from fat, though
there might be some muscle loss. To counter this, consider
elevating your protein intake to 1.2 grams per pound of body weight.

WHAT TO EXPECT DURING CUTTING?

Reduced Energy Levels: When you're consuming fewer calories, it's

normal for your energy levels to decrease. This is part of the fat loss
process.

Risk of Muscle Loss: During fat loss, there's a possibility of losing

some muscle mass. However, this can be addressed during the
bulking phase.

Slow Strength Progression: Lower calorie intake may lead to

slower or stalled progress in strength gains. Nonetheless, the goal of
getting stronger remains valid, even if progress seems slow.

Impact on Mood: Decreased calorie intake can affect mood,

especially initially. Your body may signal hunger through the
hormone ghrelin, but consistency is key to achieving fat loss goals.

Diminished Recovery: With fewer calories, your body's recovery

ability may decrease. Adjusting workout volume can help improve
recovery and progress over time.

Remember, the fat loss journey has its challenges, but staying
consistent and in control of your body will ultimately lead to your
desired results.
TIPS AND TRICKS For People Struggling with Cutting:

Track Your Intake: Keep a food diary or use a calorie tracking app
to monitor your daily calorie intake accurately.

Prioritize Protein: Ensure you're consuming enough protein to

preserve muscle mass while in a calorie deficit. Aim for at least 1
gram of protein per pound of body weight.

Eat More Fiber: Include plenty of fibrous vegetables and whole

grains in your diet to stay full and satisfied with fewer calories.

Stay Hydrated: Drink plenty of water throughout the day to help

control hunger and support metabolic functions.

Be Mindful of Liquid Calories: Avoid sugary drinks and excessive

alcohol, as they can quickly add up in calories without providing
satiety.

Plan Your Meals: Preparing meals in advance can help you make
healthier choices and avoid impulsive eating.

Incorporate High-Volume Foods: Opt for foods with high water

content and low-calorie density, such as salads, soups, and
broth-based dishes.

Stay Active: Regular exercise, including both cardio and

resistance training, can help boost calorie expenditure and
preserve lean muscle mass.

Get Adequate Sleep: Aim for 7-9 hours of quality sleep per night
to support recovery, regulate hunger hormones, and optimize
metabolism.

Be Patient and Persistent: Fat loss takes time and consistency.

Trust the process, stay committed to your goals, and make
adjustments as needed along the way.

These tips can help you overcome challenges and achieve fat loss
goals effectively.
Conclusion
Congratulations on reaching the end of this comprehensive guide to
nutrition, calories, and fitness!

Throughout this journey, you've delved into the intricacies of fueling

your body for optimal health and performance.

From understanding the macronutrients - carbohydrates, proteins,

and fats - to exploring the importance of micronutrients like
vitamins and minerals, you've gained invaluable knowledge about
how food impacts your body and fitness goals.

In addition to nutrition, you've also explored the concepts of cutting

and bulking phases, essential for those striving to achieve their
fitness aspirations.

These phases underscore the significance of balancing caloric

intake with physical activity to achieve desired body composition
changes.

As you move forward on your fitness journey, remember that

nourishing your body goes beyond just counting calories. It's about
making mindful choices that support your overall well-being,
whether you're aiming to lose fat, gain muscle, or enhance your
athletic performance.

Stay committed to prioritizing whole, nutrient-dense foods, staying

hydrated, and engaging in regular physical activity tailored to your
goals. And always remember the importance of rest and recovery in
achieving sustainable results.

Thank you for embarking on this enlightening journey with me.

Here's to your continued success in nourishing your body for fitness

and health!