hull kr talk 4 body composition changes
TRANSCRIPT
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Principle 1 recapto play great you must hydrate1. How much water should you mix your protein
shake with?
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Principle 2 recap For a longer career, eat plenty of veg
1. 5 ways you can include more veg in your diet?
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Principle 3 Recapstart the day like a champion
• What 3 things should a decent breakfast contain?
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Hull KR Principle 4
You are paid to eat
Rich McKeating
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Today's talk1. Eating for size
2. Eating for fat loss without losing muscle
3. Eating for maintenance
4. The finer points of eating
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The myth of Bulking• You can’t force muscle to grow
– A natural trainee with a good nutrition plan and sound training schedule could put on 7 to 10 lbs of muscle per year.
• Becoming fat makes it harder to put on muscle due to decreased insulin resistance
• To shed the excess fat you may lose your muscle mass
• Bulking up makes improves your ability to gain fat and impairs your ability to lose it.
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What you do outside of the gym counts
The Phases of RestNever run when you can walkNever walk when you can get a rideNever stand when you can sitNever sit when you can lie downNever lie down when you can go to sleep
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5 things to do1. Lose the hard gainers mindset
2. Post workout carbs 2g for every kg of bodyweight
3. Relax- take naps ( lower cortisol/ increase T)
4. Start with high quality shake first thing, then a big breakfast 1 hr later
5. EAT MOTHERFUCKER1. Every 3 hours ( set your alarm )
2. Calorie splurge Mondays – Over eat several times a day
3. Always have food- ( calorie jar)in car/ in bag/ everywhere you go
4. Tupperware dishes/ rice/ quinoa/tuna/ salmon/ chicken breast/
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Eating for reduced body fat
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Reasons to get lean• Fat is a metabolic organ- it produces
oestrogen and aromatizes T ( the fatter you get the harder it is to get lean)
• You are 2.5 times more likely to get injured if you are overweight
• Being overweight makes you slower on the pitch
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5 things to do• Curtail alcohol
• Eat protein regularly
• Choose Quality over quantity
– Calorie analogy
• Hara Hachi Bu
• Time carbohydrates
– Post workout/game/ cheat night only
– Increase insulin sensitivty
• Fish oil• Cinamon
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Maintaining• Still tweak your diet to maximize
performance
• If lose weight then eat more
• If gain then eat less
• Monitor
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Rules of eating• Your stomach
doesn’t have teeth
• Create the right atmos
• Not at the table!
– Stress talk
• Rules of cheat meals
• Enjoy food
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Summary• To put size on
– Do not eat crap
– Eat regularly
– rest
• To drop fat and keep muscle
– Eat quality
– Eat until 80% full
– Cheat in the right way
• Maintenance
– Eat for performance
• When eating
– enjoy
• 5 things you learnt today?
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Questions