Maxhype Nutrition PDF

MAX-HYPE
MACROS AND NUTRITION GUIDEBOOK AND CALCULATOR
CHRISTOPHER BARAKAT / CHRIS ELKINS

MAX-HYPE
Purchased by Ander/ Mateos,
MACROS AND NUTRITION
[email protected] GUIDEBOOK
#11353956 AND CALCULATOR 1
DISCLAIMER
The contents of this e-book are not intended for the treatment or
prevention of disease, nor as a substitute for medical treatment, nor
as an alternative to medical advice. Utilizing the information within
this e-book is at the sole choice and risk of the reader.
This e-book or any part thereof, may not be reproduced, sold, or

redistributed without the consent of MaX-Hype, Christopher Barakat,
or Chris Elkins.
Purchased by Ander Mateos, [email protected] #11353956

TABLE OF CONTENTS
INTRODUCTION .............................................................................................................4
LIFESTYLE & PREFERENCES .....................................................................................6
THE PRIMARY VARIABLES TO TRACK: FOOD INTAKE & BODY WEIGHT ..............8
ENERGY BALANCE: CALORIC INTAKE VS CALORIC EXPENDITURE ................... 11
SETTING UP YOUR MACRONUTRIENT GOALS ...................................................... 17
FAT/CARB/PRO FOOD DIAGRAM ............................................................................. 26
CARB CYCLING: A LOGICAL APPROACH ................................................................. 27
WEIGHT GAIN GOALS (CALORIE SURPLUS) .......................................................... 30
WHEN & HOW TO MAKE ADJUSTMENTS ............................................................... 37
MICRONUTRIENTS: HOW TO ENSURE YOU’RE GETTING ENOUGH! ................... 42
MEAL FREQUENCY: HOW MANY TIMES PER DAY SHOULD YOU EAT? .............. 48
TIPS TO STAY SATIATED ............................................................................................ 53
BULKING/GAINING CALORIE TIPS .......................................................................... 55
NUTRIENT TIMING: PERIWORKOUT - PRE, INTRA, POST .................................... 58
ALCOHOL: HOW TO ACCOUNT FOR THE 4TH MACRONUTRIENT ....................... 73
REFERENCES .............................................................................................................. 77

INTRODUCTION
Welcome to the MaX-Hype Nutritional e-book! Your nutritional
approach is going to significantly impact your results, or lack thereof,
so our goal is to give you all the foundational tools to optimize your
success! There is a lot of information on the web and social media
platforms when it comes to nutrition. Some of it is good, some of it is
horrible and deciphering between the two can be difficult. We’re here
to educate you, give you a foundation of knowledge, and a step by
step process to help you reach your goals!
The truth of the matter is, I spent years spinning my wheels in

the gym, not getting the results I was working for and it was all
because of my nutrition. I was training hard, I was getting stronger
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(progressively overloading my exercises), but I still wasn’t building
nearly as much muscle as I should, especially as a beginner when
our ability to grow is greatest! Why? Because I simply wasn’t eating
enough food, I wasn’t in a calorie surplus, a concept you’re going to
learn in this e-book. It was incredibly frustrating to work really hard,
and not get the results I felt I deserved. This led me to pursuing
an education in exercise and nutritional sciences. This is what I’ve
dedicated my entire life to. I’m here to help you get the results you’re
capable of!
This e-book is going to start with some of the foundational concepts

that affect your body weight and give you the tools to set up your
nutritional approach based on your goals. Whether your primary goal
is to build as much muscle as possible, lose a significant amount of
body fat, or perhaps a combination of both, the tools in this nutrition
e-book combined with our MaX-Hype Training Program is going to
get you right on track! We look forward to hearing your feedback and
seeing the amazing progress that you’re about to make! Keep us in
the loop and share your progress with us! It’s time to #BeginTheHype!
*Share your progress with the #MaXHypeFam by using these

hashtags and tagging @MaXHypeTraining #MaXHype101
#MaXHypeTraining #BeginTheHype #BelieveTheHype
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LIFESTYLE &
PREFERENCES
When it comes to nutrition, like training, the best approach may
not be what is scientifically optimal, but what you can adhere to
and enjoy! There are plenty of extremely strict diet plans that will
get you temporary results. With that being said, the rigid structure
isn’t sustainable, so those results are short lived and you’re quickly
back at square one. Our goal is to provide you with a foundational
understanding on how you can manipulate your nutrition for your
goals in a way you can sustain. Knowledge is power and the more
you know about nutrition, the more freedom you will attain with your
dietary choices while still staying on top of your goals.
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Some of you may want to eat a typical 3 square meals per day,
others may want to eat 6 meals per day and some of you may be so
busy, you’ll rather fast for the majority of the day and just eat within
a small feeding window. Your day to day responsibilities, overall
lifestyle and preferences are going to heavily dictate how you’re
going to approach your nutrition through the guidelines we provide
for you within this e-book.
Consistency is extremely important. You can’t expect to be on
track 5 days of the week and completely off the rails 2 days per week
(i.e. weekends) and expect to make great progress. Making lifestyle
changes is going to be key to your success. You will notice how much
better you feel inside and out. Practicing discipline is extremely
empowering and often times, improving your nutrition doesn’t just
improve your physical health, it trickles down into many aspects of
your life including mental and emotional health.
The positive results from these lifestyle changes are going to
add more fuel to the fire and keep you motivated. It’s important to
enjoy the process, embrace the journey and never forget where
you started from. Take all of the information in the chapters below
and be sure to apply it in a way that compliments your lifestyle and
preferences!
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THE PRIMARY VARIABLES
TO TRACK: FOOD INTAKE
& BODY WEIGHT
Before we get into how to set up your nutritional goals, you need to
understand that your ability to accurately track on a consistent basis
is going to be key to your success. You can learn how to optimize your
macronutrient profile based upon your goal, but if you don’t control,
manipulate and track key variables (i.e. food intake), it’s value will be
lost. This e-book is designed to teach you all you need to know about
how to track, but nothing teaches you better than real life practice.
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When it comes to measuring your food sources, we highly
recommend you use a food scale when you can, rather than volume
tools such as a measuring cup. A food scale can cost anywhere from
$10-30 dollars and is extremely valuable to ensure you’re consuming
the proper amount of each food source. Volume metrics can be very
inconsistent and if you’re over consuming calories unintentionally
this can hinder your rate of progress. However, weighing your food
gives you a very accurate snapshot of the macronutrient composition
and calories you’re consuming. Weighing your food raw, before you
cook it is most accurate due to the effect cooking has on the amount
of water each source contains.
Example: 1 serving of Oatmeal is typically listed as 45 grams or ½

a cup. If you were to use a measuring cup, you may end up with 60
grams of oats for ½ a cup. This unaccounted mistake will lead you
to consuming an additional ~58 Calories (1g Fat, 9.9g Carbs and 2.5g
Pro). If you were to make a relatively small mistake with a lot of your
food sources, you can easily exceed your calorie goal.
It is essential that you track your fats, carbohydrate and protein
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intake from all foods consumed. For the food sources that have
labels provided, they should always be a specified weight for each
serving size. For foods that you’re consuming that don’t have a food
label (i.e. fruits and vegetables), you can simply search for their
nutritional information on various websites and applications (for
example: http://nutritiondata.self.com/).
We recommend you track your food intake through mobile

applications to make things as seamless and convenient as possible.
Applications such as MyFitnessPal, My Macros+, FitGenie and Calorie
King are upon the most popular and have a large database. These
applications also have many corporate franchise restaurants in
their database, so you can get a decent estimate on the calories/
macronutrient profiles of various dishes.
TRACKING BODY WEIGHT
We recommend you track your body weight on a daily basis but pay
most attention to your 7-day averages to get the best idea on how
things are progressing from a week-to-week basis. Tracking your
body weight first thing in the morning, after using the restroom,
is going to be the most consistent time to weigh yourself. If you’re
weighing yourself on a daily basis but not keeping the time of day
consistent, you’re adding a lot more room for error to this already
complex variable. Your body weight is going to fluctuate on daily
due to water intake, sodium intake, carbohydrate intake/glycogen
storage, food volume, bowel movements, etc. Do not stress about the
day to day changes and focus on the bigger picture! We recommend a
digital scale that is precise enough to measure in 0.2 lbs increments
or better.
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ENERGY BALANCE:
CALORIC INTAKE VS
CALORIC EXPENDITURE
This balance between how many calories you’re burning and how
many calories you’re consuming on a daily basis is going to be the
primary factor determining changes in body weight. If you’re in a
state of positive energy balance (calories surplus), that means you’re
consuming more calories than your expending, and this will lead to
weight gain. If you’re in a negative energy balance (calorie deficit),
consuming less calories per day than your expending, this will lead
to weight loss.1 So in order to fully grasp this concept, we need to
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understand what variables contribute to this equation of energy
balance. Once we understand these variables, we can then make
adjustments that best complement our goals.
Three Components to your Energy Needs: (Total Daily Energy

Expenditure - TDEE)
1. Basal Metabolic Rate (BMR)

2. Physical Activity Level
3. Thermic Effect of Food (TEF)
Each of the three components has additional variables within them

and that is also very important to understand, so I’m going to go into
more detail.
Your Basal Metabolic Rate (BMR) essentially determines how many

calories you burn at rest. How much energy (food) does your body
need, just to sustain its normal metabolic functions and maintain its
active tissue (i.e. skeletal muscle mass). In other words, this is the
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minimum amount of energy your body requires to function at rest.
This typically accounts for ~60% of your daily energy needs2.
Variables that affect BMR:

- Gender
- Age
- Height
- Weight
- Lean Body Mass* - the more muscle mass you have, the more
energy you will require at rest to maintain this metabolically
active tissue. If you were to take two individuals that were the
same gender, age, height and weight, but one subject were 25%
body fat and the other were 12% body fat, the leaner individual
would have a much greater BMR because they have more lean
body mass (LBM)
- Genetics
- Dietary History
Our calculator utilizes the Mifflin St. Jeor formula to determine your
BMR.
, where s is +5 for males and −161 for females.
Fortunately for you, all you need to do is type in your stats into our
nutrition spreadsheet and your BMR will be calculated for you. We
then take into consideration your activity level and your current goal
and provide you with a valid estimate on what your caloric intake
should be.
Your physical activity level is the next component that significantly

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impacts your energy needs. You can take two individuals with
the same BMR but their energy needs can be drastically different
due to differences in their physical activity level. Physical activity
encompasses not just your exercise regimen, but what you actually
do the majority of the day. This is commonly referred to as activities
of daily living (ADLs). For example, there is a drastic difference
between having a sedentary desk job compared to standing on your
feet all day or doing intense manual labor. This component that
ties into your physical activity level and your caloric expenditure is
referred to as Non-Exercise Activity Thermogenesis (NEAT). This
includes everything from walking to work, taking the stairs, typing
on a keyboard, fidgeting and even chewing gum, etc. The interesting
thing is, your body automatically reduces some of these NEAT
processes when you’ve been in a calorie deficit for a long period of
time as a means to decrease energy expenditure3.
The more obvious component to physical activity levels and calorie

expenditure will come from your training regimen. The type of
exercise you’re performing, the intensity at which you’re training,
and the duration of your exercise sessions will have the greatest
effect on this. There is a big difference between how a powerlifter
typically trains compared to a bodybuilder. The same way as there
is a big training regimen difference between a cross-country athlete
and track athlete. For those of you running MaX-Hype 101, you’ll see
a significant difference in regard to the metabolic demands between
Week A and Week C. So not only will your calorie expenditure vary
from day to day, it can also vary from week to week. This is one
reason why there can be an additional benefit to altering your
macronutrient targets and calorie target on your training days where
you’re more physically active, compared to an off day where you’re
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burning fewer calories, resting up. This is something we will get into
a bit more in the next chapter.
Once you’ve determined your basal metabolic rate, you need to

multiply it by the activity factor that is most appropriate to your
lifestyle.
The definitions below are what is utilized for the MaX-Hype Nutrition
Calculator.
Sedentary. Little to no exercise Daily calories needed =

BMR x 1.2
Mild activity level: Intensive exercise for at least 20 minutes 1 to 3 times per week. Daily calories needed =
This may include such things as bicycling, jogging, basketball, swimming, skating, etc. BMR x 1.3 - 1.375
If you do not exercise regularly, but you maintain a busy life style that requires you to
walk frequently for long periods, you meet the requirements of this level.
Moderate activity level: Intensive exercise for at least 30 to 60 minutes 3 to 4 times Daily calories needed =
per week. Any of the activities listed above will qualify. BMR x 1.5 - 1.55
Heavy or (Labor-intensive) activity level: Intensive exercise for 60 minutes or great- Daily calories needed =
er 5 to 7 days per week (see sample activities above). Labor-intensive occupations BMR x 1.7
also qualify for this level. Labor-intensive occupations include construction work
(brick laying, carpentry, general labor, etc.). Also farming, landscape worker or simi-
lar occupations.
Extremely Active level: Exceedingly active and/or very demanding activities: Ex- Daily calories needed =
amples include: athlete with an almost unstoppable training schedule with multiple BMR x 1.9
training sessions throughout the day or a very demanding job, such as shoveling coal
or working long hours on an assembly line. Generally, this level of activity is very
difficult to achieve.
The final component to energy expenditure comes from the thermic

effect of food (TEF). Although we consume food for energy, the
digestive process actually requires energy and is a component to our
daily energy expenditure. The food we eat needs to get broken down
into a usable form of energy and this process of digesting, absorbing,
and utilizing the nutrients requires a multitude of metabolic
processes.
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To keep things extremely simple, an example would be the complex
carbohydrates we eat are primarily polysaccharides that need to
get digested and broken down into smaller molecules, such as
disaccharides or monosaccharides so it can be utilized for energy.
The same way a polypeptide from the protein we consume needs to
get broken down into smaller molecules and eventually individual
amino acids. The food we eat supplies us with energy, but the process
to acquire that energy is an important component to our TDEE.
Interestingly, there is a difference in TEF between different

macronutrients (fats, carbohydrates and protein). Protein is the
most thermic macronutrient meaning it requires the most amount
of energy to break down. This is one of the reasons why high protein
diets, have resulted in better body composition results in research
studies where total calories were matched but macronutrient intakes
were different. These studies would result in the high protein group
losing more fat and preserving more muscle compared to the group
consuming a smaller portion of their total calories from protein.
Also, foods high in fiber are going to have a greater thermic effect
than foods low in fiber. For example, you can take 2 different food
sources that provide you with 30g of total carbohydrates. If one of
those sources provides you with 2g of fiber and the other source
provides you with 15g of fiber there will be a difference in thermic
effect. The food with a greater percentage of carbs coming from fiber
will require more calories to be burned during the digestive process.
THERMIC EFFECT OF MACROS: PROTEIN > CARBS > FATS
This is a perfect segue to our next chapter, Macronutrients!

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SETTING UP YOUR
MACRONUTRIENT GOALS
Our macronutrients are our energy yielding components from our
food, meaning they provide us with calories. Fats, Carbohydrates
and Protein are our primary macronutrients with alcohol being an
additional macronutrient we consume on occasion, but ideally not in
excess on a regular basis.
The way we manipulate our macronutrients can significantly impact

body composition. For those of us seeking to maximize fat loss and/
or muscle gain, your macronutrient intakes are going to be key
variables to control in order to get the best results.
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Research has proven that manipulating macronutrient intakes
significantly impacts body composition effects even when total
calories are matched. So although counting calories and ensuring
you’re in a calorie deficit can be an effective way to lose weight, you
can further enhance your progress and ensure you’re maximizing
true fat loss, with evidence-based macronutrient manipulation. If
you’ve heard of “Weight Watchers”, this is a simple calorie tracking
system that basically allows you to eat whatever you want as long
as you don’t exceed your total caloric goal (points in their system)
for the day. Flexible dieting or this “If It Fits Your Macros” approach
takes this one step further and gives you the freedom to select
whichever food sources you’d like, as long as you don’t exceed your
Fats, Carbohydrate and Protein goals for the day. By paying attention
to specific macronutrient targets and not just total calories, you can
optimize your results in and out of the gym!
It’s important to understand the difference between each

macronutrient as well as the ratio and quantity of macronutrients
per serving of different food sources. We’re going to give you
guidelines on how you can set up your macronutrient goals to get
the best results possible. If you don’t have experience tracking your
food intake and macronutrients, just like anything in life, practice
makes perfect. Over time, you will develop this skill that truly will
help you for the rest of your life with your dietary approach and
understanding. It becomes second nature.
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ENERGY YIELDING EFFECT OF EACH MACRONUTRIENT
NUTRIENT CALORIES
FAT ~9 KCAL/GRAM
CARBOHYDRATE ~4 KCAL/GRAM
PROTEIN ~4 KCAL/GRAM
ALCOHOL ~7 KCAL/GRAM
*Note: There are slight differences within each macronutrient but

this is the generalized values used. For example - Medium Chain
Triglycerides (MCT’s - Fat source abundant in coconut oil) yield 8.3
kcal/gram where as Long Chain Triglycerides provide 9 kcal/gram.
Let’s get started! Along with the general guidelines outlined below,
we’re going to provide you with different examples so you can follow
along, step by step and set up your macronutrient goals!
First things first - we are going to have to determine your calorie goal
based upon your individual stats (gender, age, height, weight), activity
level, and your body weight goal! Using the Nutrition Calculator, enter
your stats!
*Note: You CAN simply use the recommended macronutrient target

our calculator provides for you, however, if you want to optimize your
results, the guidelines below will improve your individual targets.
For the purposes of the e-book and this step-by-step snapshot, the
two mock individuals we’re going to use, will be the following:
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Subject A) 200lbs Male, 5 foot 9 inches, 23 years old, mildly active,
approx. 20% body fat, seeking to lose 1 pound per week, while doing
3, 400 Calorie cardio sessions per week.
The first thing we need to pay attention to is the Calorie

recommendation. This individual is recommended to consume
2,274 Kcals per day in order to lose ~1 pound per week. So the first
macronutrient we recommend you predetermine is protein.
The scientific literature suggest that protein intake should be set at

1.045-1.4 grams per pound of lean body mass (LBM).4,5 This converts
to 2.3-3.1g/kg of LBM. So rather than just using your body weight
to determine your protein goal, you can improve your dietary intake
by using your lean body mass. You will need to have a decent idea
of what your body fat% is to determine how much of your weight is
composed of lean body mass.
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Body fat percentage can be guesstimated through many different
methods. You can use skinfold thickness calculators, bioelectrical
impedance analysis (BIA), hydrostatic weighing, dual-energy x-ray
absorptiometry (DEXA), etc. None of these tools are perfect, but they
allow you to track changes over a period of time. If you don’t have
access to any of the tools above, see the photo below to estimate your
body fat percentage to the best of your ability.
For this individual, his body fat was approximately 20%. So with
simple math, we can determine how much lean body mass (X) he has.
X(Lean Body Mass)/Total Body Weight = Body Fat %/100 (Total Body
Mass)
X(LBM)/200LBS = 20% Body Fat/ 100% Total Body Mass
X = 160LBS of LBM
So for this individual the absolute minimum amount of protein he

should consume would be 160 grams per day, which the MaX-Hype
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Calculator set him up at. However, he’d like to potentially maximize
his muscle mass building and/or retention capabilities, he could
increase his protein intake within the recommended range.
Lean Body Mass X (Range: 1.045 - 1.4) = Protein Goal
160 X 1.2 = 192g Protein Per Day
Once you determine your protein goal, the next step is to set up
your fat intake. We recommend your fat intake compose anywhere
between 20-35% of your total calorie intake.6 If you go below 20%
of your total calories coming from fat, you increase your chances of
becoming deficient in fat soluble vitamins (A, D, E & K). A lot of factors
come into play when it comes to setting up your dietary fat goal. Your
personal preference is very important to increase the likelihood of
adherence. Which foods do you enjoy? What you can regularly access
and cook are also things to consider.
In regards to optimizing your health, performance and physique the

following variables may alter how you should set up your fat intake.
- The amount of body fat you have can affect how efficiently you
utilize carbohydrates. The greater your body fat levels are,
the less sensitive you are to the hormone insulin. Insulin is an
anabolic hormone that plays a vital role in nutrient delivery,
especially glucose (carbohydrates).7 Therefore, those with higher
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levels of body fat whom tend to be less insulin sensitive, do not
utilize carbohydrates as efficiently.8 On the opposite side of the
spectrum, the leaner you are, the greater your insulin sensitivity
would be, thus enabling you to tolerate carbohydrates well.
Therefore, heavier set individuals may want to increase their fat
intake to the higher end of the spectrum of the 20-35% of total
calories coming from fat. This will thereby force carbohydrate
intake to be lower.
The opposite would hold true for leaner individuals. They may
benefit from having their fat intake on the lower end of the
spectrum, allowing themselves to consume a greater amount of
carbohydrates.7,8
- Physical activity level is a crucial component to consider
when setting up your dietary fat and carbohydrates goals. The
more sedentary you are the less reliant you are on glucose
(carbohydrates) as an energy source. The opposite holds true
as well. Those that are more physically active will require more
glucose and utilize carbohydrates for energy.
So for this mock example, John Smith, we are going to set his fat
intake to account for 28% of his diet.
Total Calorie Goal X Percent Goal for Fat Intake = Kcals From Fat
Kcals From Fat / 9 kcals/gram = Goal Fat Total (grams)
2274 Kcal X (0.28) = 636.72
636.72 / 9 = 70.74
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We’re going to round up and set John’s Daily Fat Goal at 71 grams.
We now have John’s Fat and Protein goal determine and we just need
to figure out how many carbohydrates he should aim for on a daily
basis in order to reach his calorie goal!
Total Calorie Goal - Calorie Total from ONLY Fat & Protein Target
Intakes = Calories Remaining
Calories Remaining / 4 kcals/gram = Goal Carbohydrate Total (grams)
2274 - 1407 = 867
867 / 4 = 216.75
We’re going to round up and set John’s Daily Carbohydrate Goal at

217 grams.
Perfect!!!
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Note the difference in John’s macronutrient target when following
these guideline compared to just using the macronutrient goals the
nutrition calculator predetermined.
Note: The calories in both scenarios are exactly the same so John
would progress either way. However, by further optimizing his
macronutrient targets, his gym performance, energy, recovery and
many other variables may improve!
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[email protected] AND NUTRITION GUIDEBOOK AND CALCULATOR 26
CARB CYCLING : A
LOGICAL APPROACH
If you’re seeking to take your nutritional approach one step further
to really optimize your results, you may consider having different
macronutrient targets based upon how your activity levels and
performance needs may vary from a day to day basis. A concept of
“carbohydrate-cycling” has gained a lot of popularity but is often
overhyped. However, there can be benefits to carbohydrate cycling
when it is implemented in a logical manner.
On days you are more physically active and have an intense training
session planned, your energy and performance may be enhanced
with greater carbohydrate intake. On the contrary, on day’s you’re
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not training or perhaps less physically active, you will not require
those carbohydrates for performance reasons, and decreasing your
carbohydrate intake can potentially increase your fat oxidation. There
are many ways you can approach this, but it is something you may
enjoy and benefit from.
High Carbohydrate (“Refeed”) days can also be implemented as a

tool to help restore depleted glycogen stores. Glycogen is a starchy
carbohydrate we store in our skeletal muscle and liver. As we are
in a calorie deficit and have less energy coming in through our food
intake, these stores are utilized for energy. However, these energy
reserves are limited and when they are depleted, our performance
can suffer. Therefore, significantly increasing carbohydrates intake
can be a great tool to keep overall energy and performance high.
Refeed days can be programmed in many different ways. Some

people take one refeed day per week, others may take multiple
refeed days back to back. Others may take smaller refeeds multiple
times per week. There are countless ways this can be utilized and
it is definitely a tool to experiment with. This also is a great day to
potentially be more flexible with your diet as your overall calorie goal
is higher. This will give you the freedom to “fit in” more foods and
makes eating in social situations much less restrictive.
General Guideline to Experiment with:

- Non-Training/ Rest Days/ Low Activity Days - Decrease
carbohydrate intake by 20% and fill in the calorie difference with
Fats. (you can also be more aggressive with your deficit and
leave fat intake the same – consuming fewer total calories for
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this day)
- Refeed/ High Carb Day: Increase Calories to at least
“maintenance” if you’re in a calorie deficit, OR increase carbs by
20%.
Below is an example of how you may carbohydrate cycle:
Note: Carbs were reduced by 20% on Rest Days and Fats were
increased to keep Calorie goal the same. Carbs were increased
on refeed days to bring his total calories right at his estimated
maintenance determined by our calculator.
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WEIGHT GAIN GOALS
(CALORIE SURPLUS)
How might your macronutrient target change if you plan on Lean
Bulking? (Being in a calorie surplus with the goal of maximizing
muscle mass accretion and minimizing fat gain)
Before you begin a bulking phase, there are a few variables you
must take into consideration. First, are you currently in a good
position to gain weight? Perhaps you just finished a fat loss phase,
are very happy with the progress you’ve made to your physique
and are now shifting your goals to building as much muscle as
possible. By shifting into a calorie surplus, it is likely that you will see
performance improvements with the additional fuel sources available
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to you through the increase in calories.
You will have to ask yourself, how much weight are you aiming to
gain as a whole and at what rate of gain would be most appropriate.
The less training experience you have, the more aggressive you can
typically be with your bulk. This is because you can make the greatest
amount of progress to building muscle when this training stimulus is
novel to you. The more training experience you have and the closer
you are to your genetic limit, the slower your rate of gain should be to
minimize excess fat gain.
Some things you also need to take into consideration when

transitioning from a calorie deficit to a calorie surplus is that you
may gain a few pounds almost instantly due to refilling your glycogen
stores and the increase in food volume. Don’t panic and make sure
you’re also using visual feedback as a tool to assess your progress
and not just the number on the scale when you weigh-in.
GENERAL RATE OF GAIN

BEGINNER INTERMEDIATE ADVANCED
RATE OF GAIN 2-4LBS PER MONTH 1.5 - 3LBS PER MONTH ~1-2LBS PER MONTH
.5-1.0LBS PER WEEK .375 - .75LBS PER WEEK .25 - .5LBS PER WEEK
*Note: Each individual is going to progress at different rates. Make

sure you use your body weight as one source of feedback data but
also pay attention to how your physique is looking and how you’re
feeling. If you’re a beginner and are making excellent progress at
a faster rate than 4lbs per month, do not slow down your rate of
loss just because of a general guideline. On the other hand, if you’re
gaining weight but don’t see improvements in muscle size and
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performance but are gaining excess fat, reduce your calories and rate
of gain.
Weight is relative to each individual. There is a drastic difference

between a 120lbs female gaining 4lbs in a month compared to a
180lbs male gaining 4lbs per month.
For the purpose of this E-book, we are going to give you an example
of how your calorie and macronutrient goals may change when you’re
in a gaining phase rather than a fat loss phase.
We’re going to use the same subject, John Smith, but we’re going to
assume that John did a stellar job during his deficit and lost 30lbs by
following the nutritional guidelines he set forth for himself utilizing
this information and MaXHype 101 Training Program!
Subject B) 170lbs Male, 5 foot 9 inches, 23 years old, mildly active,

approx. 8% body fat, seeking to gain .5 pound per week.
As previously mentioned, it is best to set your protein goal first. We

can utilize the same 1.045-1.4 grams per pound of lean body mass
(LBM) recommendation from before or go as high as 1.5 grams per
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pound of total body weight when bulking. There are multiple reasons
why you may want to set your total protein goal higher when bulking
rather than cutting.
First, as your calories increase and you’re adding in a lot of

carbohydrate and fat sources into your diet, you’re getting a lot of
trace proteins from these foods. These trace proteins are generally
much lower in the key amino acids needed to optimize muscle protein
synthesis. So although your total daily intake may seem high, you’re
consuming less protein of high biological value.
Secondly, protein is by far the hardest macronutrient to store as fat.

Protein is rarely utilized as an energy source and it primarily utilized
to repair/grow tissue. Moreover, because of it having the greatest
thermic effect coupled with its other characteristics, this is going to
minimize any excess fat gain when in a calorie surplus.
So for this individual, the absolute minimum we’re going to set his
protein at the higher end of the spectrum for the appropriate range.
If John is 170lbs at 8% body fat that means he has 13.6lbs of fat
mass and 156.4lbs of lean body mass.
Lean Body Mass X Protein Range (1.045 - 1.4 gram/ lb of LBM)
156.4 X 1.4 = 218.96
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We will round up and set John’s macronutrients at 219 grams per
day.
Protein would be appropriate to be at a minimum of 163 grams and a

maximum of 255 grams.
Next, we would have to set up John’s fat intake. Please refer back to
all the variables you should take into considerations when setting up
your fat intake earlier in this e-book. The lowest our fat intake should
be is 20% of our total diet, and no higher than 35%. Because John is
extremely lean at ~8% body fat, it’s very likely that he is sensitive to
insulin and will be able to tolerate carbohydrates very well. This will
enable us to have a greater percentage of his total macronutrients
come from carbohydrates and less from fat.
For the purpose of this example, we’re going to set John’s fat intake
to compose 22% of his total calories.
Total Calorie Goal X Percent Goal for Fat Intake = Kcals From Fat
Kcals From Fat / 9 kcals/gram = Goal Fat Total (grams)
2972 Kcal X (0.22) = 653.84
653.84 / 9 = 72.65
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We’re going to round up and set John’s Daily Fat Goal at 73 grams.
We now have John’s Fat and Protein goal determine and we just need
to figure out how many carbohydrates he should aim for on a daily
basis in order to reach his calorie goal!
Total Calorie Goal - Calorie Total from ONLY Fat & Protein Target
Intakes = Calories Remaining
Calories Remaining / 4 kcals/gram = Goal Carbohydrate Total (grams)
2972 - 1533 = 1439
1439 / 4 = 359.75
We’re going to round up and set John’s Daily Carbohydrate Goal at

360 grams.
Perfect!
Now John is ready to get his lean bulk underway and start building
some quality muscle tissue!
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Note: As you can see, the automated nutrition calculator had John’s
Fat and protein intake lower and his carbohydrate intake higher.
John would get great results in either scenario, but by optimizing his
macronutrients based on the information provided above John may
improve his overall health, hormonal function, and minimize fat gain
during this calorie surplus of his!
What if your goal is to maintain your body weight?
In this scenario, simply enter your stats into the MaX-Hype Nutrition
Calculator and see what calorie goal recommends for you in order to
maintain your weight. You can then use the exact same step-by-step
principles above to further optimize your macronutrient goals.
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WHEN & HOW TO MAKE
ADJUSTMENTS?
Once you’ve determined your calorie and macronutrient targets it’s
time to implement and adhere to these guidelines to the best of your
ability. If you’re completely new to tracking your nutrition, it’s going to
take some time to get adjusted, but over time it will become second
nature. Do your best to adhere to your goals so you can get the
results you’re seeking and make appropriate adjustments as needed.
There are many tools that we can use to assess our progress that
measure different variables over time. The most obvious one people
pay a lot of attention to is their body weight. However, this doesn’t
always depict accurate feedback to what is happening in regards to
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body composition. Many variables can affect your weight, such as,
water intake, food volume, sodium intake, bowel movements, and
most importantly body composition changes over time (fat loss vs
muscle gain). Because tracking body weight alone has its flaws, it’s
important to pay attention to how you’re looking and feeling. If you
can visually see progress in the mirror and you notice things like
your clothes start fitting you differently that is extremely valuable to
note. Other tools you can use to track progress over time would be
circumference measurements (the most common is waist), skin-fold
measurements with a caliper and potentially an easy to use body fat
assessment tool (i.e. BIA – body impedance analyzer).
If your goal is to lose body fat and you set yourself in a calorie deficit,
you should see both visual progress in the mirror and positive
feedback on the scale (weight loss). If this is the case, do not make
adjustments unless progress stalls for 2 consecutive weeks.
You may experience a time period where your weekly averages in

regards to weigh-ins aren’t changing much at all, but you’re seeing a
lot of visual progress. If that is the case, understand that the positive
visual changes you’re noticing are much more important than the
number on the scale. Remain patient and continue to adhere to the
plan.
Perhaps you’re in a situation where you’re adhering to your dietary

goals however, you’re not getting any positive results. Your body
weight isn’t decreasing and you aren’t seeing any visual progress.
In this scenario, it’s likely that your guesstimated calorie intake is
much closer to what you need to maintain your weight and isn’t a true
calorie deficit. In this scenario you’re going to have to create a calorie
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deficit through either calorie restriction, increased physical activity,
or a combination of both.
As mentioned earlier in the e-book, calorie deficits are created when

you’re consuming less energy on a daily basis than you are burning.
Whether we utilize calorie restriction, increased physical activity or a
combination doesn’t make much of a difference so be sure to create
this deficit in such a manner that fits your lifestyle best and in a way
you’ll be able to adhere to the plan.
Whichever approach you’re taking, make sure you don’t do anything

too drastic overnight. You wouldn’t want to reduce your calorie intake
by 1000 calories overnight or add in excessive cardio on a daily
basis if you weren’t doing any cardio at all previously. Make small
adjustments to your diet and/or cardio regimen. Practicing patience
is a crucial component to reaching your goals.
NOT LOSING WEIGHT NOT GAINING WEIGHT

WHAT YOU CAN DO? DECREASE CALORIE INTAKE INCREASE CALORIE INTAKE (TYPICALLY FROM
(TYPICALLY BY REDUCING FATS/CARBS BUT ALSO A VERY SAFE TIME TO
FATS/CARBS) FURTHER INCREASE PRO)
AND/OR AND/OR
INCREASE PHYSICAL ACTIVITY DECREASE PHYSICAL ACTIVITY LEVELS OUT-
(I.E. ADD CARDIO) SIDE OF RESISTANCE TRAINING (I.E. NEAT,
CARDIO, RECREATIONAL SPORT)
Below are various examples of how you can track your progress
using the MaX-Hype Tracking Spreadsheet and what adjustments you
can make based on how your body is responding.
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Example A) John Smith seeking to lose 1 pound per week. His
macronutrient goals were previously set (as shown earlier in the
ebook) and John did an excellent job of adhering.
As you can see, after two weeks of adhering to the protocol, John lost
exactly 1 pound when comparing his weekly averages and went from
200lbs to 197.4lbs. In this scenario, there would be no reason at all
to make any changes. John could continue to adhere to this dietary
intake and continue with his training regimen.
Example B) John Smith was seeking to continue losing 1 pound per

week but after 8 weeks of dieting his progress has stalled. He’s made
great progress since the beginning of his journey but it seems like his
current calorie intake is causing him to maintain his body weight.
As you can see, John’s weekly average isn’t changing and his weight
loss has stalled. In this scenario, John would have to either decrease
his calorie intake, increase his cardio, or do a combination of both. As
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previously stated, it’s best to make smaller adjustments rather than
something drastic. John can decrease his calorie intake by 100-200
through carbs and/or fat and increase his weekly cardio sessions.
Many people may think you’d have to decrease calories by 500 per
day in order to continue losing 1 pound per week. Although there
are 3500 calories in a pound, our bodies are very complex machines
and these perfect math equations don’t always play out in real life. A
small adjustment can have a big impact.
An appropriate adjustment to his macronutrients would look

something like the following.
NORMAL DAYS REST DAYS REFEED DAY
FAT (g) 65 85 65
CARBS (g) 200 150 300
PROTEIN (g) 190 190 190
CALORIES 2145 2125 2545
Changes made: Decreased fats by 6 grams, carbs by 17 grams and

protein by 2 grams on normal days. Decreased fats by 5 grams, carbs
by 24 grams and protein by 2 grams on rest days. Lastly, high carb
days were only decreased by 5 grams of fat and 2 grams of protein.
There are many options available to make your adjustments. As

previously mentioned it will have to be either through dietary
decreases or physical increases. Make the change(s), adhere to the
new plan and practice patience so you can reassess.
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MICRONUTRIENTS: HOW
TO ENSURE YOU’RE
GETTING ENOUGH!
Our micronutrients are our vitamins and minerals. Although they do
not provide us with a direct source of energy in the form of calories,
they are essential for cellular metabolism! Just as their name
suggest, we require less of our micronutrients compared to our
macronutrients. When talking about our macronutrients, we utilize
grams as our unit as measure, whereas with micronutrients, we
utilize milligrams and smaller sub measurements.
Although we don’t need to consume copious amounts of these

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smaller nutrients, they can still pack a big punch and positively
impact our health and metabolism. Consuming adequate amounts of
our micronutrients can improve our energy levels, hormonal profile,
mood, cognition, gym performance, recovery and much more.
VITAMINS:
Vitamins are essential, organic compounds utilized on the cellular
level for various metabolic processes. There are two categories of
vitamins, fat-soluble and water-soluble. Vitamins A, D, E & K are
your fat soluble vitamins. Vitamin C and the eight B Vitamins are your
water-soluble vitamins. Their specific roles as well as how they are
absorbed and utilized vary.
The fat-soluble vitamins are absorbed through the small intestine

and as the name suggest, they require fat to be utilized. They are
transported in the lymph through micelles and chylomicrons. They
are also stored in our body fat, liver and even muscle tissue. In very
high amounts, these vitamins can be toxic and have adverse effects
but this is extremely uncommon to occur just through whole food.
On the other end of the spectrum, your water-soluble vitamins can

be utilized a bit more efficiently as they do not depend on fat or
another macronutrient. They are also absorbed through the small
intestine but they enter the bloodstream directly. Water-soluble
vitamins are not stored in the body and are excreted through our
urine. This makes it extremely difficult to consume toxic amounts of
water-soluble vitamins and a big reason you may see energy drinks
include very large doses of b-vitamins (i.e. 5000% daily value). Any
excess is easily excreted through the urine, but our rapid turnover of
water-soluble vitamins and inability to store them means we need to
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consume them on a regular basis.
MINERALS:
Unlike Vitamins, Minerals are inorganic compounds that compose
~5% of our bodies. We have macrominerals and microminerals.
Macrominerals make up a larger component of our body and we
require them on a larger scale compared to microminerals.
Minerals play a large role in overall fluid balance, intracellular

vs extracellular water, and a variety of physiological processes.
Minerals like calcium and magnesium are also crucial for muscular
contractions. Some minerals also compete with one another
for absorption. For example, excessive zinc can reduce copper
consumption. Having an appropriate balance is important to optimize
overall health.
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To ensure you’re getting an adequate amount and a wide spectrum
of micronutrients in your diet, it is paramount that you consume a
variety of fruits and vegetables in your diet. Although some meal
plans may be viewed as being healthy consuming the same food
every day is also an easy way to skimp out on some key nutrients.
Studies have shown that bodybuilders dieting on what is considered
clean or healthy food still reported multiple nutrient deficiencies.
To prevent this, make sure you’re either rotating your fruit and
vegetable sources or regularly consuming a large variety of different
fruits and vegetables.
Food Sources Typically Abundant in the Following Minerals:
Food Sources Typically Abundant in the Following Vitamins:
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Food Sources Typically Abundant in the Following Phytonutrients:
It’s important to realize that your current goal and calorie intake
directly impacts your ability to consume an adequate amount of
micronutrients. While in a calorie deficit, consuming less food on
a daily basis and having a smaller carbohydrate allowance, it’s
very important to ensure you’re prioritizing your micronutrients.
Consuming an adequate amount of fruits and vegetables will reduce
the risk of you becoming deficient in a particular micronutrient.
This will also likely improve satiety and reduce hunger as fruits and
vegetables are typically good sources of fiber.
We recommend you aim for at least 2 servings of fruit per day and
2-3 servings of vegetables on a daily basis. This can significantly
vary based on your calorie and carbohydrate allowance. If you don’t
typically enjoy eating vegetables, experiment with different sources,
different ways to cook the veggies and don’t hesitate to add some
spice. Fruit, on the other hand is essentially nature’s candy and
typically enjoyed. Allowing flexibility in your diet is key to adherence
and long term success, but it’s equally as important to prioritize
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nutrient dense foods to optimize your overall health.
Lastly, besides doing your best through dietary means to consume

an adequate amount of micronutrients, supplementation can be very
beneficial. Supplementing with a high-quality multivitamin/mineral
can be a great way to fill in some of the gaps of your diet. For those
of you that may restrict a certain food group for personal/ethical
reasons (i.e. vegans) this becomes even more important as your risk
for various nutrient deficiencies increase. You can supplement with
specific vitamins and minerals you are aware that you’re lacking in
your diet, or utilize a multivitamin.
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MEAL FREQUENCY: HOW
MANY TIMES PER DAY
SHOULD YOU EAT?
The topic of meal frequency has been very controversial over the
last decade. However, when you look at the scientific literature, we
can answer some of the most common questions and make some
recommendations based on your goal. The number of meals you
eat per day is much less important to your success compared to
the foundational components we discussed earlier in this book;
energy balance (caloric surplus vs caloric deficit), and macronutrient
composition4,9. However many meals you consume per day that
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enables you to reach your calorie and macronutrient goals in the
most sustainable fashion will be best for your long-term success.
Does eating more meals per day speed up your metabolism?

The scientific data clearly demonstrates that the number of meals
you eat per day does not significantly impact your metabolism.10
Multiple studies have been performed comparing meal frequency,
and time and again it was shown that the subjects resting metabolic
rates were not significantly impacted by manipulating this variable.10
Is it better to eat 6 small meals per day instead of 3? (more frequent

small meals vs less frequent, large meals)
First things first, it’s important to note that terms such as small and
large are relative. For example, you may have somebody in a calorie
surplus, aiming to consume 3000 or more calories per day, compared
to somebody in a calorie deficit consuming 1800 calories per day.
In the scientific literature, there is some contradicting evidence in this

area. Some studies have shown no difference in body composition
when comparing meal frequency and others have demonstrated
potential benefits of consuming more meals per day. One study in
particular, saw more lean body mass gains and greater fat loss in a
group consuming 6 meals per day compared to the group consuming
3 meals per day and macronutrient ratios were equated between the
groups.11
So let’s cut to the chase… what do we recommend?
In regards to meal frequency, we recommend you consume

anywhere between 3-6 meals per day if your goal is to optimize your
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body composition. You can still make great progress consuming
fewer than 3 meals or greater than 6 meals, if that is something you
can adhere to and prefer, but there can be some negatives with that
as well.
If you want to structure your diet based on what is optimal, I would

suggest you consider evenly distributing your protein intake with the
intent to maximize your protein synthetic response (anabolic, muscle
building) with each meal. This tends to be even more important for
females and those with a lower daily protein goal. If you consume too
many, small meals, you may not be maximizing the anabolic potential
of each meal.
Here are mock examples in which this commonly occurs and how you
can improve meal frequency.
Subject A) Mary Jane, 140lbs female aiming for 120g protein daily.
She is evenly distributing protein across 6 meals. Therefore, she is
consuming 20 grams of protein per meal.
In this scenario, Mary is likely not maximizing the anabolic, muscle

protein synthetic response of each meal and may be better off
consuming 4 meals per day at 30 grams of protein per meal.
Subject B) John Smith, 160lbs male consuming 210 grams of protein

daily. He is evenly distributing is protein across 3 meals per day.
Therefore, he is consuming 70 grams of protein per meal.
In this scenario, John would likely be better off consuming more

meals per day, and stimulating an anabolic, protein synthetic
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response more frequently throughout the day. For example, rather
than consuming 3 meals at 70 grams of protein per meal, he’d be
better off consuming 5 meals per day at 42 grams per meal.
There is evidence in the scientific literature that demonstrates a

maximum threshold for the protein synthetic response per meal. It is
understood that leucine is the key amino acid for stimulating muscle
protein synthesis (MPS), and all the other essential amino acids are
key to keep MPS elevated. It has been shown that ~0.045g/kg of
leucine maximizes the protein synthetic response of a meal.12 So for
example, Mary Jane, our 140lbs female, would maximize MPS with
2.86 grams of leucine in a meal. Therefore, whether Mary consumes
30g of protein in one meal or 50g of protein in one meal, the anabolic
response of the meal would essentially be the same assuming
she reached that maximum leucine threshold. However, if Mary
consumed smaller meals, more frequently with less protein (i.e. 20g
protein per meal) she would likely be falling short of maximizing the
anabolic potential of each meal.
Many people struggle to understand what muscle protein synthesis

is and why it’s important. A good way to think of muscle protein
synthesis, the anabolic response to each meal, is through this
analogy comparing it to a light switch with a dimmer. When you don’t
have any amino acids in your blood stream (i.e. have been fasting,
and haven’t consumed a meal), muscle protein synthesis is turned
off, so picture the lights being off in a room. Now, picture each meal
having the potential to turn on the lights depending on the composition
of the nutrients within the meal.
Let’s say you consume a meal or a small snack with 12g of protein
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(i.e. Greek yogurt on the go), this meal would stimulate MPS, and turn
on the lights, but to a very small degree. So the lights are turned on,
but it’s still not a well-lit room. This is due to multiple factors. First,
the total amount of protein is inadequate, Greek yogurt is primarily
casein protein and doesn’t have a ton of leucine.
Now let’s picture you consume a meal with 22g of protein (i.e. 1
scoop of protein), this is going to turn on the lights to a much greater
extent and the room is going to be brighter. For some individuals
(smaller individuals with less body mass), this one scoop alone may
turn the lights on as bright as possible, fully maximizing the anabolic
potential/MPS response. This is because this is a larger amount of
total protein, and whey protein is very high in leucine.
Lastly, let’s picture you consume 45g of whey protein or 100g of

whey protein in one sitting. Both meals are going to turn on the lights
as bright as possible. The 100g meal isn’t going to make the lights
any brighter. It’s physically impossible as there as a maximum limit
as to how bright the lights can be turned on. Muscle protein synthesis
works in a similar fashion. There is a limit to how anabolic one meal
can possibly be.
For those reasons, it is likely optimal that you consume as many

meals per day that optimizes MPS per meal when considering your
total body mass and daily protein goal.
There are some negatives with consuming too many or too few
meals. If you consume too many meals (more than 6), you’re likely
going to never be satiated and despite eating so frequently, you’ll
constantly feel hungry. Also, from a psychological standpoint, if you
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eat so many times per day, you’re going to be very food focused,
thinking about when your next meal is and this can negatively impact
productivity. On the opposite end of the spectrum, if you’re eating 1-2
meals per day, you’re consuming a lot of food in one sitting, putting
a lot of stress on your digestive system at once. Besides some of
the obvious negatives that come with eating very large meals (i.e.
stomach discomfort, bloating, crash of energy) you may also inhibit
your body’s ability to effectively digest and absorb the nutrients from
your food.
For most of us, 3-6 meals per day is going to be our sweet spot.
TIPS TO STAY SATIATED:

Staying satiated and suppressing your appetite can be a very
important variable to whether or not you’re successful when in a
calorie deficit. If you can optimize your energy levels and minimize
your hunger, you’re putting yourself in a great position to reach your
goals and not overeat. There are many variables at play when it
comes to staying satiated so I’m going to provide you with many tips
to help you succeed.
One of the most significant variables in regards to hunger goes

back to our macronutrient composition of our diet. Protein is the
most satiating macronutrient, followed by fats and then carbs.
As previously mentioned, protein is also the most thermogenic
macronutrient and another reason why high protein diets are very
effective.
Although carbohydrates are the least satiating macronutrient, there

are more pieces to the puzzle that effect hunger when it comes to
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carbohydrates. Something that isn’t often mentioned is the glycemic
index of the carbohydrates you’re consuming. The glycemic index
refers to how a food source effects your blood sugar levels. Foods
that are low on the glycemic index, do not significantly impact blood
sugar levels/insulin, and foods that are high on the glycemic index
do spike your blood sugar levels/insulin. This causes a hormonal
cascade and can greatly impact hunger levels. Low glycemic
carbohydrates are much more satiating, whereas high glycemic
carbohydrates typically cause greater sensations of hunger after the
meal.
Consuming an adequate amount of fiber is going to be another crucial

component to making sure you stay satiated. Fiber slows down the
digestive process, lowers the glycemic response of a meal and does
a great job of keeping you full. If you’re not consuming adequate
fiber on a daily basis, increase your veggies and/or fruit intake and
experiment with adding in legumes into your diet. Legumes are a
very effective way to increase your fiber intake while also providing
an adequate amount of protein.
Eating foods that are very high in volume (often containing a lot of
water/fiber) is a great way to keep you full. For example, you could
compare 40 grams of bread to 250 grams of broccoli. Both will
provide you with ~20 grams of carbohydrate, but you’re getting more
than 6x the volume with the broccoli. As your total calorie goal gets
lower and lower over time, smart food choices like this will greatly
impact your satiety.
Staying satiated isn’t just about not feeling hungry. It greatly

impacts our mood, our energy levels and our ability to adhere to
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our nutritional plan. As we’ve noted multiple times throughout this
e-book, consistency over a long period of time is what’s going to
enable you to reach your goals.
Lastly, consuming enough water on a daily basis can greatly impact

our satiety. Often times, people mistake their biofeedback signals
and the most common one being thirst. If you aren’t adequately
hydrated, not only may you experience thirst, you will also feel more
hunger. Staying adequately hydrated is going to be different for each
individual based on many factors, such as their body weight and their
activity level. The best way to ensure you’re adequately hydrated
is that your monitoring your urine output. The two main variables
to pay attention to is frequency, and color. You want to make sure
you’re using the restroom multiple times per day, especially before
and after exercise, and that your urine is clear and not yellow or dark
yellow.
TIPS TO REACH CALORIC BULKING GOAL:

Believe it or not, there are individuals on the other side of the
spectrum who seem to lose weight with ease and have a very hard
time gaining weight. These people are often labeled as “hard gainers”
and believe it or not, I once identified myself as a hard gainer. The
truth of the matter is weight gain is fairly simple, just consume more
calories on a daily basis than we burn. Although I may not have the
greatest genetics for building muscle, my lack of weight gain earlier
on in my lifting career was due to an inadequate amount of calories.
Some of us don’t have that much of an appetite and aren’t naturally

food focused by any means. However, these natural tendencies may
be inhibiting us from reaching our goals. It is very important for us
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to find ways to increase our calorie intake without getting resistance
and negative biofeedback. Some of these tips are going to the
opposite of what was suggested above for ways to stay satiated.
If your goal is weight gain and you’re having a hard time doing
so, you may want to slightly reduce your fat intake and increase
your carbohydrates as they are the least satiating macronutrient.
Moreover, you should aim to consume foods lower in fiber that are
much more calorie dense.
Also, if you consume foods higher on the glycemic index scale, this is
going to lead to a hormonal cascade that will increase your hunger
and increase your chances of eating more food. Eating foods that
you can digest very well in large quantities and that don’t cause any
stomach distress is very beneficial. I personally recommend a lot of
white rice and rice derivatives (i.e. crisp rice cereal, cream of rice). I
can typically consume hundreds of grams of carbohydrates from this
source without any negative feedback.
Other ways to increase your calories is by consuming intraworkout

carbohydrates. If you were previously just staying hydrated and
consuming water when you exercised, consider adding in some liquid
carbohydrates, such as dextrose (Gatorade) when training. You can
easily consume 20-40g carbs intraworkout which will quickly add
80-160kcals to your diet respectively.
Also, you can add fats to many of your meals by simply adding
oils (i.e. olive oil, coconut oil, red palm oil, etc), butter (preferably
grass-fed – i.e. Kerrygold), and/or nuts. These pure fat sources are
extremely calorie dense and will help ensure you’re in a calorie
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surplus.
Last, but not least, feel free to eat more dirty foods. Whether it is
processed snacks, ice cream, burgers and fries, etc, hitting your
calorie goal and eating in a surplus is the only way you’re going to
pack on the weight! Eat up!
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NUTRIENT TIMING:
PERIWORKOUT - PRE,
INTRA, POST
At this stage of the e-book, you have a good understanding of how
your macronutrient composition of your diet can affect your body
composition and understand how you can manipulate your diet based
on your goals. To take things to the next level, not only may you
want to consume the right amount of each nutrient, you may want
to properly time those nutrients around your workouts in order to
enhance your performance and maximize your recovery! The foods
we consume before, during and after exercise can play a role in how
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we perform and how we recover. If we can optimize these variables,
we will ultimately be one step closer to reaching our potential and
leaving no stone unturned.
Your periworkout nutrition is going to be dependent on multiple

factors. The type of exercise you’re performing, the duration of your
exercise, your experience level and your goals can impact how you
approach your periworkout nutrition.
To keep things simple, I’m going to list the major goals of each
section, and then explain how you can actually manipulate your diet
to address these goals.
PREWORKOUT GOALS:
- Provide energy substrate to fuel the workout
- Sustained energy throughout the whole duration of the workout
- Stimulate MPS and minimize muscle protein breakdown(MPB)
during the session (positive nitrogen balance)
- Effective digestion and nutrient absorption (minimize GI distress)
- Adequate hydration + electrolyte consumption
INTRAWORKOUT GOALS:
- Sustain energy throughout training
- Spare glycogen to prolong fatigue
- Minimize Negative Nitrogen Balance (Muscle Protein Breakdown
vs Muscle Protein Synthesis)
- Enhance overall training performance
- Remain well hydrated + electrolyte replenishment
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POSTWORKOUT GOALS:
- Maximize MPS
- Replenish Glycogen Stores
- Rehydrate + electrolyte replenishment
PRE-WORKOUT:
Your preworkout nutrition can absolutely vary depending on
what type of training you are doing. If you’re weight training and
performing high-intensity, low repetition (5 or less reps) strength
work, your preworkout nutrition is going to be less dependent on
carbohydrate consumption.
This is because high-intensity, short duration exercise is going to
heavily rely on the Phosphocreatine energy system and not too much
on glucose. However, if you’re performing higher repetition work,
you’re going to start relying more so on glucose and tapping into your
glycogen stores if you’re not well fueled before your session.
For your preworkout meal, I recommend you aim to consume low

glycemic carbohydrates and a combination of food sources that will
provide you with both glucose and fructose as they are digested.13,14
The low glycemic carbs are going to keep blood sugar levels much
more stable throughout your training session and prevent you
from going “hypoglycemic” which would cause you to crash while
training.15
Moreover, consuming a combination of food sources that provide you

with both glucose and fructose make the digestive process much
more efficient. This is because glucose and fructose have different
transporters allowing you to consume a greater amount of total
carbohydrate while still effectively transporting them into your target
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cells (i.e. muscle). Starchy carbohydrates are going to primarily break
down into glucose, and fruit sources are going to contain a significant
amount of fructose. For example, SGTL1 (sodium-glucose transporter
1) is a transport protein that carries glucose into a cell, and GLUT5
is a transport protein that only transport fructose to cells.13,14 By
consuming multiple carb sources in one meal, you essentially open up
more doors to transport your carbohydrates.
An analogy I use to describe this mechanism is the following.

Imagine you have 70 students in one classroom trying to exit the
room at once all through one doorway. Those 70 students are
representative of 70 grams of carbs. Now imagine you have the
same 70 students, and exactly 35 of them are males and 35 are
females, and a second doorway appears that only females can exit
from. You now have 35 males exiting through doorway 1, and 35
females exiting through doorway 2. This is going to make the process
of leaving the classroom much more efficient. The same concept
applies with multiple transportable carbohydrates. Picture 35 grams
worth of those carbs are going to break down into glucose and 35
grams get broken down into fructose. By having different transport
mechanisms, gastric clearance is enhanced and we can efficiently
and effectively deal with this bolus of food.
It is also important to consume a significant amount of protein in

your preworkout meal to maximize MPS. When you’re exercising,
specifically resistance training, you are breaking down muscle
proteins so consuming an adequate amount of protein in your
preworkout meal is going to ensure you still have amino acids in
your bloodstream while your exercise to reduce the likelihood of a
negative nitrogen balance due to the training. Resistance training
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in itself is actually a catabolic process that stimulates an anabolic
response. As previously mentioned, consuming ~0.045g/kg leucine
will maximize the MPS response of a meal.
Although carbs and protein are typically the focal point of preworkout
nutrition, fat can also play a role. Depending on how long before
your exercise session you’re eating, you may want to alter your fat
intake. The further away your training session is from your meal, the
more fat you can consume because this will slow down the digestive
process therefore causing glucose and amino acids to slowly enter
the bloodstream. If you’re consuming your meal relatively close to
your workout, you’re going to want to reduce your fat intake. One fat
source that can be utilized immediately for energy and enters the
bloodstream and bypasses digestion is Medium Chain Triglycerides.
So adding in some coconut oil, or MCT oil to your preworkout meal
can be beneficial.
In general, you’re going to want your high(er) carbohydrate meals

to be low(er) in fat, and your high(er) fat meals to be low(er) in
carbohydrates. Make sure you select food sources that you digest
very well and don’t cause any stomach discomfort. If you have
any food allergies or sensitivities, you should be more cognitive of
avoiding them for your prewokrout meal.
For resistance training workouts, consuming ~1g carbs/kg of body

weight is a good amount to experiment with. Your macronutrient
goals for the day are going to heavily dictate how many carbs you will
be able to fit into your preworkout meal. Experiment with different
amounts, different carb sources and different timing to see what you
feel best with.
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Some of my favorite preworkout meal examples are as follows:
- Old Fashion Oats, Mixed Fruit, Whey Protein, Cinnamon,
Himalayan Pink Salt or Sea Salt,
- Brown Rice & Lentils, Fibrous Veggies, Protein Source (i.e.
salmon, chicken), guacamole, & a fruit. Himalayan Pink Salt or
Sea Salt,
- Sweet Potato, Butter, Fibrous Veggies, Protein Source, & a fruit,
Cinnamon, Himalayan Pink Salt or Sea Salt,
- Cream of Rice, Almond Butter, Mixed Fruit, Whey Protein,
Cinnamon, Himalayan Pink Salt or Sea Salt,
Note: There are endless variations of foods that you can combined for
your prewokrout meal. Experiment with different food sources and
pay attention to how you feel and how you perform in the gym.
INTRAWORKOUT:
The type of exercise you’re performing, as well as the duration
of your training session will impact how you can optimize your
intraworkout nutrition. Other factors that can impact the importance
of your intraworkout nutrition are how long prior to exercise did you
eat and what your preworkout meal consisted of. Figuring out what is
going to work best in regards to your intraworkout nutrition is going
to be highly individual and require some experimenting.
Intraworkout nutrition can improve your performance and reduce

your fatigue.16 The longer and more intense your training sessions
are, the more you can benefit from intraworkout nutrition. If your
training sessions are 45 minutes or less and you’re performing
lower repetition work, you’re not going to require nor benefit from
intraworkout nutrition. It’s important to understand what energy
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systems your exercise session is going to tap into and to what extent.
As we mentioned earlier, the Phosphagen system is going to be the

primary energy system used during heavy, high-intensity lifting you
perform in a low repetition range (i.e. 1-5 repetitions). For example, a
power-lifter training in the low repetition ranges isn’t going to benefit
much from consuming carbohydrates while training. However, if
you’re performing moderate to higher repetitions and the duration of
each set is longer, you begin utilizing more of the glycolytic system.
In this case, you can benefit from consuming carbohydrates during
your training session.
When utilizing intraworkout carbohydrates, you want to make sure

it’s not going to cause any gastrointestinal comfort. Utilizing a
liquid carbohydrate source is typically a better option compared to
whole foods as the gastric clearance rates will be better. Different
carbohydrates oxidize at different rates (another component to why
multiple transportable carbs are beneficial for our preworkout meal)
Oxidation rates:
Glucose, sucrose, maltose, maltodextrin ~1g/min
Galactose and fructose ~0.5g/min
A very cost effective carbohydrate is dextrose. This is the main

ingredient in Gatorade and Powerade and can be very beneficial
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during exercise. These products also include electrolytes which
minimize the risk of dehydration and are crucial for performance.
Utilizing anywhere from 10-40g of intraworkout carbohydrates while

resistance training can improve your performance and reduce fatigue
throughout the training session. The amount of carbohydrate you
should consume will also vary based on the muscle(s) you’re training
that day. If you’re doing smaller muscles like shoulder & arms, you
won’t need as much fuel coming in compared to doing a large muscle
group like legs, or a full upper body session. So depending on your
total carbohydrate intake for the day, and what you’re training, the
amount of carbs you may need will vary.
Another carbohydrate source that is a great option during your

training is highly branched cyclic dextrin (HBCD). This carbohydrate
source has a greater molecular weight compared to dextrose. This
means that each molecule is essentially heavier, and this improves
the gastric clearance rate. Rather than floating around in your gut, it
basically sinks, to the bottom and enters the bloodstream at a faster
rate. This is a much more expensive carbohydrate, but a good option
for those with sensitive stomachs.
Lastly, supplementing with branch chain amino acids (BCAA) and/

or essential amino acids (EAA) can be a useful tool to ensure you’re
staying in a positive nitrogen balance. Because resistance training
is catabolic in nature and you’re actually breaking down muscle
proteins (amino acids), having a source of amino acids coming in
while training is a good way to minimize the catabolic processes.
Consuming anywhere from 3-6g of BCAA and/or 5-15g of EAA would
be appropriate during your session. This is going to depend on when
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your previous meal was (how long before the training session) and
what you consumed. For example, if you consumed a slow digesting
protein (i.e. casein) you will have amino acids in your blood stream
for a longer period of time so you may not need as much amino acids
intra workout. However, if you consumed a faster digesting protein
(i.e. whey), you may benefit from having amino acids delivered while
you’re training.
Experiment with different amounts of carbs and potentially even

amino acids and see what works best for you. Most importantly,
make sure you stay hydrated throughout your training session as this
is crucial to maximize your performance.
POST-WORKOUT:
Starting your recovery process and creating an anabolic environment
through your nutritional approach can be very beneficial over the
long haul. Essentially, you can shift the internal environment after
exercise from catabolic to anabolic with your nutrition. The main
goals after training should be to maximize muscle protein synthesis,
replenish glycogen stores, rehydrate/replenish electrolytes and
minimize fat storage. This is going to require you to consume
particular amounts of certain macronutrients, potentially utilize
specific food sources, and time your nutrition in a specific way.
Let’s start off with the most important aspect to post-workout

nutrition, maximizing muscle protein synthesis.
In order to maximize MPS, you’re going to have to consume an

adequate amount of protein, that is abundant in the amino acid
leucine. Leucine is the key amino acid in stimulating MPS and it has
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been shown that consuming ~0.045g/kg of leucine will maximize this
anabolic process. For most people 2.5-3.5g of leucine is going to be a
great amount to consume post exercise. It’s important to understand
that how much protein you need is going to vary based upon the
amount of muscle mass you have. There is a significant difference
between how much protein a 120lbs female will need compared to a
180lbs male.
How much of each food would you need to consume in order to obtain
2.5g LEU?
How much total protein should you consume? Is more protein better?
There are a lot of misconceptions when it comes to protein intake. A

common myth that has been out for decades now is that your body
can only absorb 30 grams of protein in one sitting. This is completely
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false and your body will digest and absorb large quantities of protein
at once. However, there is a threshold in which more is no longer
better.
For many years, evidence-based trainees and coaches believed that

25g of whey protein would maximize the protein synthetic response
post-workout. This was because that’s what the data at the time was
reporting. However, those initial studies had some flaws within their
design, by only training one muscle group or even one limb at a time.
There wasn’t much ecological validity with those initial studies.
Recently, data has suggested that 40g of protein is superior to 20g

of protein post workout.17 This study utilized a full body training
regimen and suggest that more protein can be beneficial when
training larger or multiple muscle groups in one training session.
Although whey protein isn’t necessary, it does have an incredible
amino acid profile, bioavailability and digestion rate. These reasons
are why whey protein has become extremely popular for post
exercise.
Multiple studies have demonstrated that whey is superior to other

protein sources. Generally speaking, ingesting 25-40g of whey
protein (depending on your lean body mass) is going to be an effective
way to maximize MPS. This will effectively initiate the recovery
process.
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Replenishing muscle glycogen is another common goal for post-
workout nutrition. This component becomes more important the
sooner your next training session will be. If your next training
session is 24-hours later or more, this component is no longer as
important, as long as you consume enough carbohydrate before
your next training session.19-21 However, your ability to replenish
glycogen is enhanced post exercise. This is due to increased activity
of glycogen synthase and heightened insulin sensitivity via GLUT-4
translocation.22
Utilizing high glycemic carbohydrates are a great way to maximize

glycogen resynthesis post exercise.23 You can also utilize multiple
transportable carbs in this scenario to improve the replenishment
efficiency and total amount of carbohydrates you can consume
at once.24 Data suggest ~1.5g carbohydrate/kg of body weight
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will maximize the resynthesis rate.25 Moreover, consuming 0.5g
protein/kg of body weight has been shown to enhance glycogen
replenishment.25
So to provide you with a practical example supported by the scientific

literature below is an example of an optimal post-workout meal.
A) John Smith, 160lbs male
160lbs/2.2 = 72.72kg
Carb Goal = 73 x 1.5 = 109 grams
Protein Goal = 73 x 0.5 = 36.5 grams
Note: John’s carbohydrate intake in his postworkout meal does not

have to be this high, especially if his total carbohydrate goal for the
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day isn’t too high. However, if John’s goal was to maximize glycogen
resythensis, this would be optimal.
MEAL EXAMPLE:
- 100g Cream of Rice (High GI Starchy Carb Source)
- 100g Banana (glucose/fructose – multiple transportable
carbohydrates)
- 40g Whey Protein (High Biological Value – High Leucine Content)
- Himalayan Pink Salt (Electrolyte Replenishment)
- Adequate Water (Rehydrate and effectively transport Carbs and
Protein)
Note: There are endless variations of meals that can effectively fulfill
all of your post-workout nutrition goals.
As you can see from the meal above, there is no fat source added to
this meal and it is very low in fat. This is intentional as consuming fat
would slow down the digestion and absorption of the carbohydrates
and protein in this meal. Moreover, utilizing high GI food sources is
going to significantly spike insulin levels. Insulin is a crucial hormone
that helps deliver nutrients (i.e. glucose and amino acids) to your
muscle cell but it also is responsible for storing fat through a process
called lipogenesis. By keeping fats low in your post-workout meal,
you will limit the amount of fatty acids in the blood stream and
reduce the likelihood of lipogenesis occurring.
Wrapping it up:
We’ve covered multiple topics thus far in the e-book, starting with
our broad, foundational concepts and have funneled into more details
along the way. Often times, people stress the smaller variables
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but they don’t even have the basics down. You must build a strong
foundation first; understand, implement, and adhere to your plan to
the best of your ability. Your consistency is going be most important.
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ALCOHOL: HOW TO
ACCOUNT FOR THE 4TH
MACRONUTRIENT
While alcohol consumption isn’t necessary nor is it optimal to include
in your diet, it is a part of life for many people, especially during
celebrations and social gatherings. You do not have to completely
abstain from alcohol consumption in moderation to achieve your
fitness goals. As a competitive natural bodybuilder, I choose not to
consume alcohol during contest preps, however, in the offseason and
even during a mini cut, I have found a balance to consume moderate
amounts of alcohol without significantly impacting my performance
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in the gym and my body composition.
Alcohol has 7.2 calories per gram which makes it the 2nd most calorie
dense nutrient. It also has one of the greatest thermic effects at
20% which makes its effective caloric value 5.7 calories per gram.
Unfortunately, alcoholic beverages don’t include the number of
grams of alcohol on the label, if there even is a label. For example,
if you look at a label of Michelob Ultra, it’s only 2.6 grams of carbs
per bottle with zero fat and zero protein, yet it’s 95 calories. The
remaining ~70 calories are from alcohol.
If you’re going out for a night or even staying in but plan to indulge
in a few alcoholic beverages there are a few ways to account for
this and make them fit into your calorie goal for the day. The most
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accurate way and best approach if you’re cutting (aside from just
abstaining) is to save a number of carbs and/or fat equal to the total
number of calories you’ll be consuming in alcohol. Plan ahead and
be disciplined. Make sure to hit your total protein intake for the day.
Again, we’re not tracking alcohol per grams so you’ll take the total
number of calories and divide by 4 or 9 and subtract it from your
remaining carb or fat intake respectively.
Two Michelob Ultra Lights are approximately a total of 200 calories

so I would track them as 50 grams of carbs or 22 grams of fat. The
other option would be to split them up as 25 grams of carbs and 11
grams of fat.
Another method to handle alcohol consumption is to hit your protein

goal, save a few hundred calories by eating light during the day and
not even worry about tracking the drinks if this is going to be a one
time event and not a weekly night out.
Drinks and cocktails that are less detrimental to your calorie goals:
Choosing beverages that are lower in calories will make it much
easier to stay within your calorie/macro goal for the day, especially
on a cut.
I recommend choosing light beers like the Michelob Ultra Light

mentioned above. Any cocktails made with sugar free mixers like
soda water, water, ice, diet coke, diet sprite, etc will save you
hundreds of calories. My go to drink is club soda and vodka with a
lime or just a splash of pineapple juice. Two of these are just ~150
calories and since it’s generally a night out, I’m usually burning
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significantly more calories than sitting at home and watching Netflix,
it will have a minimal effect on body composition. I make sure to
rehydrate properly as alcohol, specifically liquor, will dehydrate you.
If you drink in moderation and don’t consume more than you can
handle then you should be able to train the following day with no ill
effects.
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REFERENCES
1. Hall, K. D. (2008). What is the required energy deficit per unit
weight loss?. International Journal of Obesity, 32(3), 573-576.
2. Ainsworth, B. E., Haskell, W. L., Leon, A. S., Jacobs Jr, D.

R., Montoye, H. J., Sallis, J. F., & Paffenbarger Jr, R. S. (1993).
Compendium of physical activities: classification of energy costs
of human physical activities. Medicine and science in sports and
exercise, 25(1), 71-80.
3. Levine, J. A., Eberhardt, N. L., & Jensen, M. D. (1999). Role of

nonexercise activity thermogenesis in resistance to fat gain in
humans. Science, 283(5399), 212-214.
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4. Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-
based recommendations for natural bodybuilding contest
preparation: nutrition and supplementation. Journal of the
International Society of Sports Nutrition, 11(1), 20.
5. Phillips, S. M. (2012). Dietary protein requirements

and adaptive advantages in athletes. British Journal of
Nutrition, 108(S2), S158-S167.
6. Fairfield, K. M., & Fletcher, R. H. (2002). Vitamins for chronic

disease prevention in adults: scientific review. Jama, 287(23),
3116-3126.
7. Elia, M. R. J. S., Stubbs, R. J., & Henry, C. J. K. (1999).

Differences in fat, carbohydrate, and protein metabolism
between lean and obese subjects undergoing total
starvation. Obesity, 7(6), 597-604
8. Cornier, M. A., Donahoo, W. T., Pereira, R., Gurevich, I.,

Westergren, R., Enerback, S., ... & Draznin, B. (2005). Insulin
sensitivity determines the effectiveness of dietary macronutrient
composition on weight loss in obese women. Obesity, 13(4), 703-
709.
9. McDonald, L. (2005). A Guide to Flexible Dieting: How Being

Less Strict With Your Diet Can Make It Work Better. ISBN:
0-9671456-5-1.
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10. Jon Schoenfeld, B., Albert Aragon, A., & Krieger, J. W. (2015).
Effects of meal frequency on weight loss and body composition:
a meta-analysis. Nutrition reviews, 73(2), 69-82.
11. Arciero, P. J., Ormsbee, M. J., Gentile, C. L., Nindl, B. C.,

Brestoff, J. R., & Ruby, M. (2013). Increased protein intake and
meal frequency reduces abdominal fat during energy balance
and energy deficit. Obesity, 21(7), 1357-1366.
12. Phillips, S. M. (2016). The impact of protein quality on the

promotion of resistance exercise-induced changes in muscle
mass. Nutrition & metabolism, 13(1), 64.
13. Jentjens, R. L., Moseley, L., Waring, R. H., Harding, L. K.,

& Jeukendrup, A. E. (2004). Oxidation of combined ingestion
of glucose and fructose during exercise. Journal of Applied
Physiology, 96(4), 1277-1284.
14. Wu, C. L., & Williams, C. (2006). A low glycemic index

meal before exercise improves endurance running capacity
in men. International journal of sport nutrition and exercise
metabolism, 16(5), 510-527.
15. Jeukendrup, A. E. (2004). Carbohydrate intake during

exercise and performance. Nutrition, 20(7), 669-677.
16. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing

revisited: is there a post-exercise anabolic window?. Journal of
the international society of sports nutrition, 10(1), 5.
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17. Macnaughton, L. S., Wardle, S. L., Witard, O. C., McGlory,
C., Hamilton, D. L., Jeromson, S., ... & Tipton, K. D. (2016). The
response of muscle protein synthesis following whole‐body
resistance exercise is greater following 40 g than 20 g of
ingested whey protein. Physiological reports, 4(15), e12893.
18. Currell, K., & Jeukendrup, A. (2008). Superior endurance

performance with ingestion of multiple transportable
carbohydrates. Medicine+ Science in Sports+ Exercise, 40(2), 275.
19. Ivy, J. L., Katz, A. L., Cutler, C. L., Sherman, W. M., & Coyle, E.
F. (1988). Muscle glycogen synthesis after exercise: effect of time
of carbohydrate ingestion. Journal of applied physiology, 64(4),
1480-1485.
20. Ivy, J. L., Lee, M. C., Brozinick Jr, J. T., & Reed, M. J. (1988).
Muscle glycogen storage after different amounts of carbohydrate
ingestion. Journal of Applied physiology, 65(5), 2018-2023.
21. Burke, L. M., Collier, G. R., Davis, P. G., Fricker, P. A.,

Sanigorski, A. J., & Hargreaves, M. (1996). Muscle glycogen
storage after prolonged exercise: effect of the frequency
of carbohydrate feedings. The American journal of clinical
nutrition, 64(1), 115-119.
22. Costill, D. L., Sherman, W. M., Fink, W. J., Maresh, C., Witten,
M., & Miller, J. M. (1981). The role of dietary carbohydrates in
muscle glycogen resynthesis after strenuous running. The
American journal of clinical nutrition, 34(9), 1831-1836.
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23. Burke, L. M., Collier, G. R., & Hargreaves, M. (1993). Muscle
glycogen storage after prolonged exercise: effect of the
glycemic index of carbohydrate feedings. Journal of Applied
Physiology, 75(2), 1019-1023.
24. Blom, P. C., Høstmark, A. T., Vaage, O., Kardel, K. R., &
MæHLUM, S. V. E. R. R. E. (1987). Effect of different post-exercise
sugar diets on the rate of muscle glycogen synthesis. Medicine
and Science in Sports and Exercise, 19(5), 491-496.
25. Ivy, J. L., Goforth Jr, H. W., Damon, B. M., McCauley, T. R.,
Parsons, E. C., & Price, T. B. (2002). Early postexercise muscle
glycogen recovery is enhanced with a carbohydrate-protein
supplement. Journal of Applied Physiology, 93(4), 1337-1344.
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MACROS AND NUTRITION GUIDEBOOK AND CALCULATOR
CHRISTOPHER BARAKAT / CHRIS ELKINS

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What is the purpose of the guidebook?

What is the purpose of the guidebook?

What are some factors that impact nutrition results?

What are some factors that impact nutrition results?

MAX-HYPE

MACROS AND NUTRITION GUIDEBOOK AND CALCULATOR

CHRISTOPHER BARAKAT / CHRIS ELKINS

This e-book or any part thereof, may not be reproduced, sold, or

Purchased by Ander Mateos, [email protected] #11353956

LIFESTYLE & PREFERENCES .....................................................................................6

ENERGY BALANCE: CALORIC INTAKE VS CALORIC EXPENDITURE ................... 11

SETTING UP YOUR MACRONUTRIENT GOALS ...................................................... 17

FAT/CARB/PRO FOOD DIAGRAM ............................................................................. 26

CARB CYCLING: A LOGICAL APPROACH ................................................................. 27

WEIGHT GAIN GOALS (CALORIE SURPLUS) .......................................................... 30

WHEN & HOW TO MAKE ADJUSTMENTS ............................................................... 37

MICRONUTRIENTS: HOW TO ENSURE YOU’RE GETTING ENOUGH! ................... 42

TIPS TO STAY SATIATED ............................................................................................ 53

BULKING/GAINING CALORIE TIPS .......................................................................... 55

NUTRIENT TIMING: PERIWORKOUT - PRE, INTRA, POST .................................... 58

ALCOHOL: HOW TO ACCOUNT FOR THE 4TH MACRONUTRIENT ....................... 73

Purchased by Ander Mateos, [email protected] #11353956

The truth of the matter is, I spent years spinning my wheels in

This e-book is going to start with some of the foundational concepts

*Share your progress with the #MaXHypeFam by using these

Example: 1 serving of Oatmeal is typically listed as 45 grams or ½

It is essential that you track your fats, carbohydrate and protein

We recommend you track your food intake through mobile

TRACKING BODY WEIGHT

Three Components to your Energy Needs: (Total Daily Energy

1. Basal Metabolic Rate (BMR)

Each of the three components has additional variables within them

Your Basal Metabolic Rate (BMR) essentially determines how many

Variables that affect BMR:

, where s is +5 for males and −161 for females.

Your physical activity level is the next component that significantly

The more obvious component to physical activity levels and calorie

Once you’ve determined your basal metabolic rate, you need to

Sedentary. Little to no exercise Daily calories needed =

The final component to energy expenditure comes from the thermic

Interestingly, there is a difference in TEF between different

THERMIC EFFECT OF MACROS: PROTEIN > CARBS > FATS

This is a perfect segue to our next chapter, Macronutrients!

The way we manipulate our macronutrients can significantly impact

It’s important to understand the difference between each

*Note: There are slight differences within each macronutrient but

*Note: You CAN simply use the recommended macronutrient target

The first thing we need to pay attention to is the Calorie

The scientific literature suggest that protein intake should be set at

X(LBM)/200LBS = 20% Body Fat/ 100% Total Body Mass

So for this individual the absolute minimum amount of protein he

Lean Body Mass X (Range: 1.045 - 1.4) = Protein Goal

160 X 1.2 = 192g Protein Per Day

In regards to optimizing your health, performance and physique the

Kcals From Fat / 9 kcals/gram = Goal Fat Total (grams)

2274 Kcal X (0.28) = 636.72

Calories Remaining / 4 kcals/gram = Goal Carbohydrate Total (grams)

2274 - 1407 = 867

We’re going to round up and set John’s Daily Carbohydrate Goal at