The Ultimate Body Transformation: Part 1 – Structuring A Nutrition Plan

Matt Warner | 14th March 2016


Matt ProfileHead PT Matt Warner reports…

Nutrition is a key aspect of any successful change in body composition and one that allows us to achieve truly staggering transformations at Ultimate Performance.

When it comes to structuring a solid nutrition plan, it’s easy to become lost in the maze of misinformation and poor advice, so here are a few simple but effective steps to take that can make a dramatic difference to your results.

Cut the cr*p.

If you want to achieve a dramatic body composition change then alcohol and processed foods must go. No compromise. Ditch the booze binges, bin the chocolate and replace these with water and nutrient-rich foods. You can have the odd glass of wine but moderation really is key here!

How much protein? Body Weight (kg) x 2.2 x 1.2 = Total grams of protein per day

How much fat? Body Weight (kg) x 2.2 x 0.5 = Total grams of fat per day.

If fat loss is your goal then do the following calculation to set a baseline intake for protein and fat. Initially, carbohydrates should come from green, cruciferous vegetables. Eat as many of these as you like throughout the day.

Re-feed, don’t cheat.

After fourteen days of lower carbohydrate intake and consistent training, have a higher carbohydrate day. Add a good fist-size portion of complex carbohydrates to each meal then have a re-feed day every seven to ten days – depending on your rate of progress and energy levels.Plan ahead.

Look at your schedule for the week ahead. Plan for inevitable social and work events and look at the best way of preparing your daily meals to keep you on track and avoid potential excuses for not being consistent.

Be consistent. 

Stay the course. Small changes each week will add to a spectacular and, more importantly, healthy transformation.

Daily meal plan example:

Meal 1: 175g Salmon Steak, 25g Mixed Nuts, Spinach

Meal 2: 175g Chicken Breast, 150g Green Vegetables/Salad Greens, 1/2 Avocado

Meal 3: 175g Cod Fillet

Meal 4: 175g 5% Fat Lean Steak Mince, 150g Broccoli/Cauliflower, 1/2 Avocado

Visit the Ultimate Performance website to activate your membership today or email matt.warner@upfitness.com for more information.

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