Nutrition basics

What's up, guys?

Hope you are.

well, so it's Dom here from FTC and I'm with you for the first nutrition lesson for the fit in 42 program.

So we developed this course, for a couple of reasons.

So it's just to run alongside fit in 42 to give you a little bit of education around nutrition, to help you understand the reasons why we coach nutrition the way we do, and to give you some actionable steps.

so what we don't want this to be is massive long videos where we going into super loads of detail and it's going to take up an extra two hours of your week to watch.

We've keep them purposely to be around 10 minutes long so you can just watch them on the go.

They've got some actionable steps and it'll give you the important information that you need.

So I'm going to jump straight in with lesson number one, which is going to be the fundamentals of nutrition and around all the basics.

So some of you may have seen this before, but this is developed by a guy called Eric Helms, and it is the nutritional pyramid of priorities.

And the idea of it is fairly simple.

What it is, is you want to start at the bottom of the pyramid to build a really strong base, as that's the most important things that we need.

And then as you get up the pyramid, you can build a higher peak.

But also, if you notice, as you're getting up the pyramid, it gets smaller and smaller.

And that means these things have less of an effect on your nutrition, therefore they are less important.

It's no good starting at the top of the pyramid and working your way down, because this is something that we see quite, quite common.

So we see a load of people ask us questions about supplements.

So, should I be taking creatine?

Are BCAAs any good?

Should I be taking electrolytes?

Right, these are all valid questions, but it doesn't matter if you've not got the fundamentals in place, if you've not got all the rest of this stuff in place, taking supplements are going to have little to no effect on your nutrition, on your body composition.

So what we're going to focus on, I've gone the wrong way.

What we're going to focus on during your six weeks with us is going to be the bottom half, of this pyramid.

Okay, so these are where you're going to get the most bang for your buck.

And we're starting off at the very beginning with adherence.

Okay, so this is what underpins everything else.

Before we do anything, it needs to be something that you can adhere to.

And this isn't just in the short term, this needs to be in the long term.

So it can't be something that's manageable Monday to Friday, but then gets blown out of the way on the weekend.

It has to be something that you can do all of the time.

How I like to think of it is think of it like a race car.

So a racing car can be diet, okay.

But without a driver, that car can go nowhere.

That's the same.

So you can have the best diet in the world, but what you need is you need adherence to be the driver of that diet.

Okay?

So it's no good having a good diet if you don't have the adherence to follow it.

The best diet in the world is not going to work if you don't follow it.

So that is the number one thing.

And the first thing that we're going to be working towards is making sure that we can create a plan that is actually sustainable for you to adhere to long term.

Okay?

Right.

So it's not about making it super hard and something that's just going to really challenge you.

I mean, we are going to challenge you on this, but it's not a case of making it unsustainable for you, making it so you fail.

We need, if you can't adhere to it, it, you're not going to be able to succeed.

So that is the first thing we're going to work on, making sure we've got a plan and we'll work together to do that that you can adhere to.

Like I say, not just Monday to Friday, but on the weekends as well.

Next up after that, we need to look at your calorie intake.

Okay?

So when it comes to changing your body composition, calories are king.

Okay?

This is the most important thing for changing your body composition.

After adherence and calories, it comes down to a basic equation, right?

So calories in versus calories out.

If your goal on the fit in 42 program is to lose weight or lose body fat, we need to create what's known as a calorie deficit.

So we do this by create by burning more calories than our body consumes, okay.

What that's going to create is that's going to create a deficit in energy.

And then therefore it is going to mean you are going to lose weight.

We're going to couple that with all the strength and resistance training that we're going to do in the gym, which is going to give your body a reason to maintain muscle fast.

So that's going to mean that that fat, that weight loss is going to come from fat loss.

So we need to make sure our calories are, in check.

The opposite is true if your goal is to build muscle.

So what we need to actually do is we need to create an energy surplus.

So that means we need to burn more calories.

So we need to consume more calories than we burn.

And if you're on the program and you're already at a healthy, happy weight that you want to be out, then what we need to do is we need to work to maintain that.

We.

So we need to eat roughly the same amount of calories as we are burning energy per day.

And what we do is we work this out for you, with your body scan and then we can get a good picture of you and your body.

we get your activity level and then we can take it from there.

And then we can give you some custom made calories to get you to follow.

Next up from that, then we have macronutrients.

So these are the quantities of food that you need in large amounts.

So you've got your proteins, your carbohydrates, and you have your fats.

The main one we're going to focus on is going to be protein.

So I want you to think of protein as, it's the building blocks of your body.

So that is what we use to not only build muscle, but for regeneration, of cells.

So even things like your hair growing, you needing to have your cutting, your nails, all that kind of stuff, that's all fueled by having protein.

So we need to make sure we're having adequate protein within our, diets.

that's going to be the main two things that you are going to get targets for.

So you're going to get a calorie target and you are going to get a protein target.

If we work with people that are slightly more advanced, we do give them a full macronutrient target.

and this is more people that want it to be more active.

So we need to make sure that they're eating enough carbohydrates and then we also need to make sure they're eating enough fats as well.

Okay.

But for the majority of people, where we like to start you off is a calorie target and a protein target.

And if you're consistently hitting those, then we can start to have a look at playing around with your fats and your carbs.

But that is the bulk of what we're going to do to set up your nutrition on the program.

Because what's going to happen, if you can adhere to that, you can stick to your calorie target, you give you, we can eat enough protein, then you are going to get really good results nutritionally.

So that is the main thing that's going to bring me on then to our rules of nutrition.

So what wants to do is we need to make this so it's as easy for you to follow as possible.

Because like I said previously, you need to be able to adhere to this long term.

So to do that, we've come up with three nutritional rules that we want you to follow well on the program.

So Nutrition rule number one is 90% of the time you want to be eating single ingredient foods.

Okay.

This is otherwise what's known as whole foods.

So meat, fish, dairy, grains, potatoes, fruits, vegetables, they should make up the bulk of your diet.

Okay?

Right.

They're whole foods, they're good for you, they're going to provide you with a good source of energy, you're going to be a balanced macronutrient profile.

and that's what needs to make up the majority of your diet.

What this doesn't mean is you have to just have single ingredient foods as a meal.

So it doesn't mean you just have to have a chicken breast as a meal.

What it means is you want to make your meals and recipes the majority of the time with whole foods.

Rule number two.

So sorry, that is this portion here of the triangle.

So bottom half of the triangle is what the majority of your nutritional intake should look like and where it should come from.

Rule number two is 10% of the time you need to be flexible.

So this comes back to the adherence point.

If you count a diety diet, you're not going to stick to it long term and you're not going to get the results.

And if we tell you that you can no longer eat the foods that you want to eat, then you're not going to stick to that long term.

So that means like if I tell you now, you can't have a beer on a Friday night, you can't go out, have a couple of glasses of wine, you can't have chocolate, you can't have a pizza when you want to have a pizza, it's just not going to work for the majority of people.

So what we need to do is we need to build flexibility into our diet and then we also need to not feel bad we when we do this because it's not don't see it as a pass fail.

If I've had an unhealthy meal, that's it, I've failed.

It just means that the majority of our time, our food wants to be made up of single ingredient foods.

But then 10% of the time you need to eat foods that are at the top of this triangle here.

So that is, like I say, it's sweets, it's crisps, it's chocolate, it's beer if you want to have a beer.

It's wine if you want to drink wine.

But what that has to make up is around 10% of the food that you consume and no more of it.

And then rule number three is that you need to track and hit your targets.

Okay, so like I said, we're going to set you some custom nutrition targets.

the app we recommend you use to track your food intake is an app called macros first.

these other options available.

So you could use MyFitnessPal, but there's another one called Chronometer.

if you've tracked your food previously, you better off using the app that you used to and you're accustomed to using because it's going to be easier.

Also might have a lot of your more common food saved on it.

However, if you're new to tracking food, we recommend you use Macros first.

And when we do the how to track your food video, that's the app that we use.

But you want to track your food.

So just to recap the rules then.

So rule number one is you want to be in single ingredient foods 90 of the time.

Rule number two is you want to be flexible 10% of the time.

So that's eating all the other foods and making sure you're allowing for that in your diet.

And then rule number three is you need to track and hit your targets.

So generally speaking with your targets, you want to be around 100 calories either side of your target.

So if your target was 2500 calories, you'd want to be able to hit between 2400 and 2600.

And if you are constantly hitting that, every day over the long term, you're going to get good results.

In terms of protein, we tend to set that as a, minimum target to aim for.

So if you had 150 grams of protein as your target would normally want to set that to be around the minimum, minimum, minimum that you aim for.

Now of course, this challenge is fully coached.

You have your own dedicated coach.

So if you've got any questions, then what you want to do is you want to make sure that you message your coach.

That's exactly what we're here for.

and of course, you're going to have questions.

This is not going to be one thing where we're just going to tell you, do this, and you're going to go away and do it.

You're going to have questions, you're going to hit challenges, you're going to face roadblocks, and then that's what your coach is here to do.

They're here to help you overcome those.

So any questions you've got, make sure you shoot them to your coach.

Yeah.

I will catch you in the next video, guys, when we're going to talk a little bit more about developing habits.