OVERVIEW

You are a Meso-endomorph on a sculpt programme. Maintaining the low fat percentage you have achieved can be fairly challenging for your body-type although building and maintaining muscle is relatively easy. The fact that you hold onto muscle is a good thing as it helps to increase your metabolism, which equates to a higher percentage of fat loss during rest. We have reduced your calories and carbs more than some of the other body-types (who are more carbohydrate tolerant) yet to help maintain your muscle it is essential not to cut calories or carbohydrates too drastically as this will have the affect of breaking down muscle, which will in turn slow down metabolism. When your metabolism slows it increases the chance of fat storage. Therefore one of our goals is to burn fat by increasing muscle mass and subsequently speeding up your metabolism.

As a Meso-endomorph you have a fairly slow metabolism making it harder to maintain your low body fat percentage, as you burn fuel at a slower rate. Therefore for your body-type it is important to eat our recommended 5 meals spaced evenly throughout the day to balance your blood sugar, keep insulin levels stable and limit muscle breakdown which will help to achieve that sculpted physique

All body-types have a their own finite macronutrient storage capacity, therefore be careful not to over consume at one sitting, as this will lead to fat storage. Your body-type cannot handle carbohydrate too well, therefore on a sculpt programme the correct amount and type of carbs at the right time of day (in relation to your training) will help towards your goal. The hard work is done for you. At YTB we have given you what we believe to be the correct amount of macronutrients for your body-type on a sculpt programme also taking into account your daily activity. This will ensure that you maintain your low fat percentage, preserve muscle and prevent your metabolism slowing. The goal is to ensure your body’s circulating insulin is in the correct range to prevent fat storage during your day, as fat can’t be broken down in the presence of insulin which rises after eating, especially carbohydrate.

Cutting calories beyond our recommended estimate will not only have the negative effect of muscle breakdown but also signal to your body to hold onto its fat stores. This is your body’s safety mechanism, as in times of famine those fat stores are needed to survive. When your body is in famine mode it will take protein from your muscle and convert it into energy, which we are trying hard to avoid as we want to maintain muscle to show maximum definition.

There are 3 nutrient timing phase’s, the first phase is the energy phase, where you fuel your body before and during the training session. The second phase is the anabolic (building) phase, this is the hour immediately after training which is the optimal time to replenish the body’s energy stores, hence consuming a post workout shake. Your goal is to sculpt so it is important to maintain as much muscle as possible by getting the correct nutrients in this window, miss it and you will have wasted the opportunity to make the most of the hard work you did during your training session. Therefore we recommend consuming your shake within the first 30 minutes post training. The third and final phase is the growth, repair and recovery phase. This is the 24 hours post training. It is in this phase that the majority of strength, muscle gain and adaptations occur. The carbs consumed in this phase, including breakfast, should be low GL (glycemic load). This will keep your stored carbohydrate (glycogen) levels replenished, preventing muscle breakdown.

WORK OUT YOUR CALORIES / MACROS

Click here and your details to calculate your daily calorie estimate and macronutrient breakdown.

KEY POINTS

We strongly recommend you use MyFitnessPal to track your nutrition targets.
Keep as close to your daily calorie and macronutrient breakdown as you can.
Ensure you eat breakfast.
Drink 200-300ml of water upon waking.
Ideally eat 2-3 hours before training.
Try to avoid fat 90 minutes before and after training.
After training consume a post workout shake. These can be bought from any health shop. For your body type and goal we recommend a shake containing around 40g of carbohydrate.
Spread your meals throughout the day. (Ideally 5 meals). Your post exercise shake is classed as a meal.
Eat lean meats, healthy fats and low GL carbohydrates.
Eat only 1-2 pieces of fruit per day due to the sugar content.
Aim to eat a minimum of 6 vegetable a day. This will help to get the fibre you need.
Vary the type and colour of fruit and veg you eat.
Aim to eat 2-3 hours before sleep.
On a non-training day reduce your carbohydrate intake by 10%. This will reduce your total calorie intake.
Sticking to the above points may be difficult, remember these are just guidelines. Do the best you can.

NUTRITIONAL DATA

Quick look macro tables

Easy to use tables to help you get the right amount of protein and carbohydrate into your meal plan. What does 10g of protein actually look like....

    
Amount of protein      
        Food
        
        5g
        
        Handful of chickpeas
            
        20 almonds
            
        1 small egg
            
        Serving of peanut butter (for 2 small slices of toast)
            
        Handful of pumpkin seeds (20g)
            
        1 slice of proscuitto
            
        2 large handfuls of endemame beans (50g)
            
        Handful of cashew nuts (25g)
            
        10g
        
        2 small eggs
            
        1 cup of soya milk
            
        1/4 cup of pumpkin seeds (big handful)
            
        Serving of Greek yoghurt (100g)
            
        Serving of quinoa (60g)
            
        Serving of tofu (1/4 pack)
            
        1/2 Buffalo mozarella ball (62g)
            
        Small portion of squid rings (100g)
            
        15g
        
        Half a ready to eat pouch of puy lentils (125g)
            
        3 medium eggs
            
        2-3 slices of smoked salmon (60g)
            
        2-3 rashers of bacon
            
        Small handful of beef biltong (25g)
            
        Small seabass fillet (90g)
            
        Small lobster tail (100g)
            
        Portion of smoked mackerel (75g)
            
        20g
        
        Half a pot of cottage cheese (165g)
            
        Single hamburger patty (110g)
            
        Skinless cod fillet (120g)
            
        Skinless haddock fillet (120g)
            
        Serving of monkfish (150g)
            
        Single venison burger
            
        25g
        
        Single beef steak (120g)
            
        4 large eggs
            
        Tuna steak (120g)
            
        2 skinless chicken thighs (120g)
            
        Single pork loin steak (130g)
            
        Skinless salmon fillet (110g)
            
        30g
        
        Tin of tuna (120g)
            
        6 slices of roast turkey breast (120g)
            
        Small venison steak (140g)
            
        Half a pack of venison mince (150g)
            
        35g
        
        Average skinless chicken breast (170g)
            
        Packet of prawns (150g of raw prawns)
            
        40g
        
        Half pack of lean mince beef (200g)
            
        Sirloin steak (230g)
            
        45g
        
        Half a pack of turkey mince (150g)
            
        50g
        
        Portion of diced turkey breast (150g)

    
Amount of carbohydrate      
        Food
        
        5g
        
        Small bowl of strawberries or raspberries (100g)
            
        Portion of blueberries (75g)
            
        10g
        
        1 large carrot
            
        15 cherry tomatoes
            
        Serving of mange tout (150g)
            
        Small slice of pumpernickel & rye bread
            
        Slice of rye bread
            
        15g
        
        Single aubergine (250g)
            
    Medium pear
            
        4 Nairn oat cakes
            
        Slice of wholemeal seeded bloomer
            
        Glass of Alpro oat milk (250ml)
            
        Portion of brown rice (75g)
            
        Portion of bulgarwheat (65g)
            
        20g
        
        Small banana
            
        Medium apple
            
        Serving of wild rice (85g)
            
        Glass of Alpro soya chocolate milk (250ml)
            
        Slice of Biona millet bread (50g)
            
        Serving of granola (50g)
            
        25g
        
        Slice of white sourdough bread
            
        Large banana
            
        Slice of spelt sourdough
            
        30g
        
        Single ciabatta roll
            
        Sweet potato jacket
            
        Half a pack of fresh egg noodles (150g)
            
        Serving of buckwheat soba noodles (50g)
            
        Serving of porridge oats (50g)
            
        35g
        
        Large wholemeal bread roll
            
        Serving of Straight to Wok Udon noodles
            
        Serving of giant wholewheat couscous (50g)
            
        40g
        
        Half pack of fresh rice noodles (150g)
            
        45g
        
        Medium jacket potato (200g)
            
        Serving of wholewheat spaghetti (75g)
            
        50g
        
        Serving of spinach pasta (75g)
            
        Serving of spelt pasta (75g)

Nutritional data tables

    
        Food per 100g
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)  
        Fibre (g) 
    

    Vegetables Section A
        
        
        
        
        
    

        

        Asparagus
        20
        2
        4 / L
        0
        2
  

        Beetroot
        43
        2
        10 / L
        0
        3
    
Capsican Pepper Green
        20
        1
        5 / L
        0
        2
    
Capsican Pepper Red
        31
        1
        6 / L
        0
        2
    

        Capsican Pepper Yellow
        27
        1
        6 / L
        0
        1
    

        Broccoli
        34
        3
        7 / L
        0
        3
    

        Brussel Sprouts
        43
        3
        9 / L
        0
        4
    

        Cabbage, Savoy
        27
        2
        6 / L
        0
        3
    

        Carrots
        41
        1
        10 / L
        0
        3
    

        Cauliflower
        25
        2
        5 / L
        0
        3
    

        Celery
        16
        1
        3 / L
        0
        2
    
Aubergine
        24
        1
        6 / L
        0
        3

        Fennel
        31
        1
        7 / L
        0
        3
    

        Garlic
        149
        6
        33 / L
        0
        2
    

        Green Beans
        31
        2
        7 / L
        0
        3
    

        Kale
        50
        3
        10 / L
        0
        2
    

        Leeks
        61
        1
        14 / L
        0
        2
    

        Lettuce, Iceberg
        14
        1
        3 / L
        0
        1
    

        Mushrooms, White
        22
        3
        1 / L
        0
        1
    

        Onions
        40
        1
        9 / L
        0
        2
  

        Spinach
        23
        3
        4 / L
        0
        2
    

        Sugar Snap Peas
        42
        3
        8 / L
        0
        3
    

        Swiss Chard
        19
        2
        4 / L
        0
        2
    

        Turnips, Boiled
        22
        1
        5 / L
        0
        2
    
Vegetables Section B
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
  

    

        Butternut Squash, baked
        40
        1
        10 / L
        0
        0
    

        Olives, Green
        145
        1
        4 / L
        15
        3
    

        Peas
        81
        5
        14 / L
        0
        5
    

        Potato, baked with skin
        93
        3
        21 / M
        0
        2
    

        Sweet Potato, baked with skin
        90
        2
        21 / H
        0
        3
     

        Yams
        118
        2
        28 / M
        0
        4
    
Fruits (Raw) Section A
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
    

        Apples
        52
        0
        14 / L
        0
        2
    

        Blackberries
        43
        1
        10 / L
        0
        5
  

        Blueberries
        57
        1
        14 / L
        0
        2
    

        Clementines
        47
        1
        12 / L
        0
        2
  

        Cranberries
        46
        0
        12 / L
        0
        5
    

        Grapefruit
        42
        1
        11 / L
        0
        2
    

        Gooseberries
        44
        1
        10 / L
        1
        4
    

        Lemons
        29
        1
        9 / L
        0
        3
    

        Limes
        30
        1
        11 / L
        0
        3
    

        Melon, Honeydew
        36
        1
        9 / L
        0
        1
   

        Melon, Watermelon
        30
        1
        8 / L
        0
        0
               


        Nectarines
        44
        1
        11 / L
        0
        2
  

        Oranges
        47
        1
        12 / L
        0
        2
    

        Peaches
        39
        1
        10 / L
        0
        1
   

        Pears
        58
        0
        15 / L
        0
        3
  

        Plums
        46
        1
        11 / L
        0
        1
         

        Raspberries
        52
        1
        12 / L
        0
        6
           

        Strawberries
        32
        1
        8 / L
        0
        2
             

        Tomatoes
        18
        1
        4 / L
        0
        1
    

 
  Fruits (Raw) Section B
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
    

        Apricots
        48
        1
        11 / M
        0
        2
    

        Avocado
        160
        2
        9 / L
        15
        7
    

        Bananas
        89
        1
        23 / H
        0
        3
    

        Cherries
        63
        1
        16 / L
        0
        2
    

        Figs
        74
        1
        19 / L
        0
        3
    

        Grapes
        69
        1
        18 / L
        0
        1
    

        Kiwi
        61
        1
        15 / L
        0
        3
    

        Mangoes
        65
        1
        17 / L
        0
        2
    

        Melon, Cantaloupe
        34
        1
        9 / H
        0
        1
   

        Papaya
        39
        1
        10 / L
        0
        2
        

        Pineapple
        50
        1
        13 / L
        0
        1
    
Seafood
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
                 

 Clams, steamed
        148
        26
        5 / L
        2
        0
      

        Cod, oven cooked
        105
        23
        0 / L
        1
        0
                   

        Halibut, oven cooked
        140
        27
        0 / L
        3
        0
                    
                       

        Mackerel, oven cooked
        134
        26
        0 / L
        3
        0
                         

  Monkfish, oven cooked
        97
        19
        0 / L
        2
        0
      

        Mussels, steamed
        172
        24
        7 / L
        4
        0
      

        Prawns, cooked
        77
        18
        1 / L
        1
        0
      

        Salmon, oven cooked
        206
        22
        0 / L
        12
        0
                           

        
        Scallops, steamed
        112
        23
        0 / 
        1
        0
                                 

        Sea Bass, oven cooked
        124
        24
        0 / L
        3
        0
    

        Shrimp, steamed
        99
        21
        0 / L
        1
        0
    

        Tuna, oven cooked
        139
        30
        0 / L
        1
        0
      

        Tuna, tinned
        128
        24
        0 / L
        3
        0
      

          Eggs and Dairy
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
          

        Eggs, fried
        196
        14
        1 / L
        15
        0
            

        Eggs, poached
        142
        13
        1 / L
        10
        0
              

        Eggs, scrambled
        167
        11
        2 / L
        12
        0
                

        Eggs, whole hard boiled
        155
        13
        1 / L
        11
        0
                   

        Camembert
        300
        20
        0 / L
        24
        0
                  

        Cheddar Cheese
        403
        25
        1 / L
        33
        0
                     

        Cheshire Cheese
        387
        23
        5 / L
        31
        0
            

        Cottage Cheese
        98
        11
        3 / L
        4
        0
              

        Cows Milk, 3.25% fat
        60
        3
        5 / L
        3
        0
              

        Edam Cheese
        357
        25
        1 / L
        28
        0
                 

        Feta Cheese
        264
        14
        4 / L
        21
        0
                   

        Goats Cheese, Hard
        452
        31
        2 / L
        36
        0
                     

        Goats Cheese, Soft
        268
        19
        1 / L
        21
        0
                

        Goats Milk
        69
        4
        4 / L
        4
        0
   

     

        Gouda
        356
        25
        2 / L
        27
        0
       

        Gruyere
        413
        30
        0 / L
        32
        0
   

        Mozarella
        300
        22
        2 / L
        22
        0
     

        Parmesan
        392
        36
        3 / L
        26
        0
                      

        Ricotta
        174
        11
        3 / L
        13
        0
                        

        Roquefort
        369
        22
        2 / L
        31
        0
                        

        Yoghurt, plain whole milk
        61
        3
        5 / L
        3
        0
                          

 Beans and Legumes
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
                            

        Black Beans, cooked
        132
        9
        24 / L
        1
        9
                              

        Chickpeas, cooked
        164
        9
        27 / L
        3
        8
                                

        Haricot Beans, cooked
        140
        8
        26 / L
        1
        11
                                

        Kidney Beans, cooked
        127
        9
        23 / L
        0
        7
                                  

        Lentils, cooked
        116
        9
        20 / L
        0
        8
                                    

        Lima Beans, cooked
        115
        8
        21 / L
        0
        7
                                      

        Miso
        199
        12
        26 / M
        6
        5
          

        Pinto Beans, cooked
        143
        9
        26 / L
        1
        9

        Tempeh
        193
        19
        9 / L
        11
        0
  

        Tofu
        76
        8
        2 / L
        5
        0
    

      Poultry and Meat
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
              

        Beef fillet, pan fried
        179
        28
        0 / L
        7
        0
                

        Beef Sirloin, 0% fat, pan-fried
        188
        30
        0 / L
        7
        0
                

        Beef Mince, 5% fat, cooked
        137
        21
        0 / L
        5
        0    
            

        Chicken Breast, oven cooked
        165
        31
        0 / L
        4
        0
                             

        Chicken Breast, pan/stir fried
        187
        33
        1 / L
        5
        0
                  

        Chicken Legs without skin, oven cooked
        191
        27
        0 / L
        8
        0
                    

        Chicken Thighs without skin, oven cooked
        209
        26
        0 / L
        11
        0

        Duck Breast without skin, oven cooked
        201
        23
        0 / L
        11
        11            
    

  Duck Breast without skin, pan/stir fried
        140
        28
        0 / L
        3
        3             

        Lamb Mince, cooked
        283
        25
        0 / L
        20
        0
                

        Pork Mince, cooked
        297
        26
        0 / L
        21
        0
                  

        Pork Loin, cooked
        131
        25
        0 / L
        4
        0
                    

        Turkey Breast without Skin, oven cooked
        135
        30
        0 / L
        1
        0
                                            

        Turkey Legs without Skin, oven cooked
        159
        29
        0 / L
        4
        0
                      

        Turkey Mince, cooked
        235
        27
        0 / L
        13
        0
                        

        Venison Steak, cooked
        152
        31
        0 / L
        2
        0
                          

                            Nuts and Seeds
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
                            

        Almonds
        575
        21
        22 / L
        49
        12
                              

        Brazils
        656
        14
        12 / L
        66
        8
                                 

        Cashews
        553
        18
        33 / M
        44
        3
                              

                                 

        Chia seeds
        490
        16
        44 / L
        31
        38
                              

                                 

        Coconut, fresh
        354
        3
        15 / L
        33
        9
                              

                              

        Flaxseeds
        534
        18
        29 / L
        42
        27        
            

        
 

        Peanuts, plain
        567
        26
        16 / L
        49
        8
                              

                                 

        Pine nuts
        673
        14
        13 / L
        68
        4
                              

                                 

        Pistachio, plain
        557
        21
        28 / L
        44
        10
                              

  

        Pumpkin Seeds
        541
        25
        18 / L
        46
        4
    

        Sesame Seeds
        573
        18
        23 / L
        50
        12
    

        Sunflower Seeds
        584
        21
        20 / L
        51
        9
    

        Walnuts
        654
        15
        14 / L
        65
        7
    

        Hazelnuts
        628
        15
        17 / L
        61
        10
    

        Chestnuts, roasted
        245
        3
        53 / H
        2
        5
    

        Pecans
        691
        9
        14 / L
        72
        10
    

    Dried Fruits
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
    

        Apricots
        241
        3
        63 / H
        1
        7
    

        Cranberries, sweetened
        308
        0
        82 / H
        1
        6
    

        Prunes
        240
        2
        64 / H
        0
        7
    

        Raisins, seedless
        299
        3
        79 / H
        0
        4
    

    Grains
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
    

        Barley, Pearled
        352
        10
        78 / H
        1
        16
    

        Bread, Pitta Wholewheat
        266
        10
        55 / H
        3
        7
    

        Bread, Rye
        258
        8
        48 / H
        3
        6
    

        Bread, Wheat
        266
        11
        48 / H
        4
        4
    

        Bread, Wholewheat Commercial
        247
        13
        41 / M
        3
        7
    

        Buckwheat
        343
        13
        71 / H
        1
        10
    

        Millet, cooked
        119
        4
        24 / M
        1
        1
    

        Oats
        389
        17
        66 / H
        7
        11
    

        Quinoa, cooked
        120
        4
        21 / L
        2
        3
    

        Rice, Brown Long Grain, cooked
        111
        3
        23 / M
        1
        2
    

        Rice, White Long Grain, cooked
        130
        3
        28 / M
        0
        0
    

        Rice Noodles, cooked
        109
        1
        25 / M
        0
        1
    

        Rice, Wild, cooked
        101
        4
        21 / L
        0
        2
    

        Rye
        335
        15
        70 / H
        3
        15
    

        Spelt, cooked
        127
        5
        26 / M
        1
        4
    

     Natural Sweeteners
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
    

        Honey
        304
        0
        82 / H
        0
        0
    

        Maple Syrup
        261
        0
        67 / H
        0
        0
    

        Molasses
        290
        0
        75/H
        0
        0
    

     Oil
        Cals
        Protein (g)
        Carb (g) / GL
        Fat (g)
        Fibre (g)
    

        
Coconut Oil
        862
        0
        0 / L
        100
        0
    
    

        
Olive Oil
        884
        0
        0 / L
        100
        0
    
    

        
Rapeseed Oil
        884
        0
        0 / L
        100
        0
    
    
Walnut Oil
        884
        0
        0 / L
        100
        0
    

Nutritional data table – Foods to avoid

    
        Food
        Why
      
        Highly Processed Foods
        Typically these foods are low in nutrients and high in artificial chemicals and preservatives, which are potentially damaging to the body. These include ready made meals, breakfast cereals, tinned produce, white bread, refined grains, cheese, fast food, crisps, fizzy drinks, bacon and ham.

        Added Sugar or High Fructose Corn Syrup
        These have a negative effect on your hormones. High sugar consumption is linked to diseases such as obesity, diabetes, heart disease and even cancer. 
    
        Trans Fats (also known as hydrogenated or partially hydrogenated fats)
        These are unsaturated fats that have been chemically changed to increase shelf life and make them solid at room temperature. They increase levels of small dense LDL cholesterol (the bad kind) and lower HDL cholesterol (the good kind). They also increase abdominal fat, which can lead to various health problems.
    
        Seed and Vegetable Oils
        They contain a lot of omega 6 fatty acids, but these need to be in the correct ratio with omega 3 for optimal use by the body. If not in balance it can lead to inflammation in the body.
      
        Artificial Sweeteners
        These can increase your appetite as your body is expecting a large hit of carbohydrate that doesn’t arrive. They have been linked with obesity, metabolic syndrome and type 2 diabetes. Sweeteners are also many times sweeter than table sugar and therefore can perpetuate sweet cravings.
    
        Low Fat or Diet Foods
        Often these products are high in wheat, high in sugar and highly processed, so you may be better to choose the full fat version.
    
        Grains
        Be aware to eat the right type of grains at the right time of day for your particular body-type and goal (this will differ for each person and is expained in your nutrient timing section). If you feel uncomfortable after eating them, it may be worth considering having an intolerance test.

RECIPES

Check out our recipe page for lots of healthy tasty meals.

Beneath every recipe there is a chart to advice you whether it's a good meal for an Meso-endomorph on a sculpt goal, and if so then what time of day to eat it and whether to remove/add carbohydrate. Also remember to watch the video at the top of the recipe page for an explanation on how to use the chart.

Meat and poultry
Fish and seafood
Vegetarian
Smoothies

HEALTH ARTICLES

Below is a list of interesting articles relevant to you personally.

NUTRITION INFO FOR YOU GEEKS

For those of you who are interested in understanding the science behind our methods then this is the section for you. You will find information on :

Nutrient timing
Nutrient timing phase one – Energy phase
Nutrient timing phase two – Anabolic building phase
Nutrient timing phase three – Growth repair and recovery
Safe fat loss
Carbohydrate
Protein
Fat

Here at YBP we seek to educate, by giving you the facts and allowing you to make your own informed choices and decisions on how to be the best and healthiest you can be!

With all the contradicting information in the media plus the latest gimmicks and concepts it’s easy to lose track of what to do and tempting to follow the latest health or exercise trend. Believe us, they are usually trends for a reason, they don’t actually work in the long term. We advocate a good healthy balanced approach to achieving your goal, tailor made for you.

We have done the research and the hard work for you, as there are many completely opposing studies with much of the research being very generic and not taking into account: body type, age, gender, height, weight, ethnicity, lifestyle, hormone balances, allergies or intolerances. All of which affect how an individual responds to exercise and nutrition. One size does not fit all and at YBP we treat you as an individual giving you a bespoke exercise and nutrition programme based on the above factors, plus the goal you have chosen.

Factors such as what and when we eat, what style of training we perform, how hard we train, how long we sleep and how we deal with stress, all differ from person to person. Most importantly these factors affect us all in very different ways. For example some people will need to eat a high carbohydrate diet to help achieve their goal, while for others a low carbohydrate diet would be more appropriate. In terms of exercise, some people’s training regime should consist predominately of cardio exercise, while others would benefit more from resistance training. Therefore it is essential to understand your body and how it responds to exercise and nutrition. Ultimately the message we hope to convey is to be proud of your body-type. We all have a natural genetic shape, and with work these shapes can all look great!

The body goes through different metabolic phases during the day, but we believe it’s important to begin the day correctly by drinking 200-300ml of water upon waking. This will help to hydrate you after a night's sleep and also aid digestion. Not drinking enough water can cause bloating as the body will hold onto whatever water it has stored in the muscles in an effort to maintain necessary hydration for metabolism and other bodily functions. This can give a bloated appearance. Women tend to be more vulnerable due to the higher fluctuations of hormonal levels, especially during menstruation (see your hydration section on your profile page for more information).

Nutrient Timing
Whatever your goal, nutrient timing can be the difference between success and failure. It’s often the most overlooked aspect of many training regimes, when it could be argued it should be the most important.

When you eat and what you eat will affect your body in lots of ways, from manipulating hormones, replenishing macronutrient stores (carbs, fat, protein), preventing muscle loss, reducing muscle damage or boosting your immune system to help you get the best and quickest results. What, when and how much you eat varies a great deal depending on your goal, gender, weight, height and body type. Nutrient timing is not exclusive to the hours around your training session, but from the hour before training and the hours after and up until your next training session. At different times during the day your body requires, and is more receptive to certain nutrients than at other times. If you eat the wrong food at the right time, or the right food at the wrong time then you will miss the opportunity to maximize your results.

Nutrient Timing Phase One
There are 3 nutrient timing phases. The first is the energy phase where you fuel your body before and during the training session. When you exercise your body will release stored sugar (glycogen) and cleave amino acids from muscle. Even if you are training early it’s important to try to eat something light before exercise. (Link: list of snacks). It has been shown that training while in a fasted state increases cortisol levels, which suppresses the immune system and breaks down muscle tissue. Eating something small and easily digestible will reduce cortisol levels and give you energy to train harder, yielding better results. A simple rule is that it should be soft to touch, as this means your digestive system can break it down comfortably preventing indigestion. Avoid fatty foods as they are slow to digest and can make you feel sluggish and cause cramping. Avoid carbohydrates with a high GL (glycemic load) prior to training as these will give you a sugar rush, and inevitably an energy crash in the middle of a workout. Lastly don’t eat too big a meal pre training as it may cause nausea or vomiting. (link: Eating Before Training). Research has shown that consuming carbohydrates with protein prior to training, helps spare muscle glycogen, reduce the catabolic (cutting) effects that cortisol has on muscle, decreases muscle damage, and helps ready muscles for a quicker recovery post exercise. During your training session we advise taking BCAA (Branch Chain Amino Acids) with 300-350 ml of water to be used for energy rather than breaking down muscle. (link: BCAA). BCAAs increase nutrient availability for working muscles, limit immune suppression, help reduce glycogen loss and the inevitable resulting muscle breakdown.

When training your cortisol level will rise and the longer and/or harder you train the higher it will rise. Amongst its many impacts on the body, cortisol’s main role is to generate fuel to working muscles. It does this by breaking down stored carbohydrate, fat and protein. Usually the body uses these fuels in this order to produce the energy needed to workout (link: Energy currency and energy systems). However, when you place your body under stress, as you do during high intensity training, the release of cortisol causes the priority of the macronutrient breakdown to change from carbohydrate, fat then protein into carbohydrate, protein and lastly fat. This causes an increase in plasma amino acids, specifically glutamine and branched chain amino acids. These amino acids have been obtained from muscle to provide extra fuel for the body, as high intensity activities deplete carbohydrate stores, and fat cannot be broken down fast enough at high intensities. So we know that the harder and/or longer we train, the higher the cortisol level and, subsequently, the more muscle is broken down. Therefore the correct nutrient timing is critical to prevent this. The foremost reason for cortisol increase after high intensity exercise is hypoglycemia (low blood sugar), so consuming the correct nutrients, depending on your goal and body type, before, during and after training will help reduce cortisol, and its more negative effects.

Nutrient Timing Phase Two
The next phase is called the anabolic (building) phase, which is the 15 minutes directly after training. In this phase we recommend that you consume high GL carbohydrates, protein, vitamin C and glutamine. It is essential to get the correct nutrients in this window. Miss it and you will have wasted the opportunity to make the most of the hard work you did during your training session. This phase initiates repair to damaged muscle and replenishes muscle glycogen stores. Muscle damage is essential for your body to adapt and change, but we need the correct nutrition in place to help speed up the recovery, ready for the next session. (link: Muscle Damage)

In this post exercise period muscle cells become particularly sensitive to the hormone insulin, and this is when you need to shift your body from a catabolic (breaking down) state to an anabolic (building) one. Insulin is a hormone that has a bad name due to its link with fat storage. It is true that too many of the wrong type of carbohydrates at the wrong time will increase insulin and cause fat storage, but used correctly insulin is essential for maximising results during this window. Insulin is very sensitive to carbohydrate post exercise. It is crucial to take advantage of this sensitivity, as within an hour of exercise the benefits will drop by 50 percent. Post training your body will be in a catabolic state and this time of heightened insulin sensitivity the correct type and amount of carbohydrate will replenish glycogen stores rather than increase fat storage. This quick uptake of carbohydrate and essential amino acids will also initiate protein synthesis, muscle repair and help bring down cortisol levels. The rise in insulin will increase blood flow to the muscles, aiding the removal of carbon dioxide, lactic acid, and helps to bring oxygen and essential nutrients to the muscle. It may seem a little confusing at this point. How can high insulin cause fat storage and replenish glycogen stores? When you are sedentary your fat cells are more sensitive to the effects of insulin, meaning when you eat carbohydrates whilst sitting at work, for example, the high insulin will cause the circulating blood sugar (carbohydrate) to be taken up by the fat cells, and convert it to fat (lipogenisis) and store it. However after exercise it is the muscle cells that become more sensitive to the influence of insulin, having a glycogen replenishing effect.

This increase in insulin will also increase amino acid uptake into the muscle, driving protein synthesis. After exercise there is protein synthesis (building), but there is greater protein catabolism (breakdown), leaving the body in a protein negative state (nitrogen deficit). This is why is it essential at this stage to introduce the correct nutrients at this insulin sensitive point will switch the balance to protein synthesis (positive nitrogen balance). Therefore we suggest a protein shake containing your recommended grams of protein and carbohydrates. Whey is generally considered the best one, although some people prefer the vegan or vegetarian alternatives. It’s a good idea to buy a high protein low carbohydrate mix and add your own carbohydrate in the form of dextrose or maltodextrose so you can measure your own specific quantities.

We recommend taking 1000mg of Vitamin C in this period to boost the immune system, which is suppressed during exercise. Vitamin C will help speed up the recovery of damaged muscles and reduce the hormone cortisol, preventing any further muscle breakdown. We also recommend taking 10g of Glutamine in this window. It is used by the muscles during exercise and therefore needs to be replaced and like Vitamin C it is also needed to fuel the immune cells.

Nutrient Timing Phase Three
The third and final phase is the growth, repair and recovery phase. This is the 24 hours post training. It is in this phase that the majority of strength, muscle gains and adaptations occur. It’s essential in the next 24-hours to keep giving the body the nutrients it needs. Spread your carbohydrate, protein and fat evenly throughout this 24-hour period. The goal in this phase is to balance blood sugar. To learn how these macronutrients are digested and absorbed (link: Digestion and Metabolism)

The amount of carbohydrates your body requires on non-training days will inevitably be less than on training days. However, the 24 hours after exercise is when your body is actually repairing, building and adapting, so it is better to wait until after this window before reducing your carbohydrates. It’s only 24 hours after your last workout that your carbs intake will need to be reduced, and for any subsequent, consecutive non-training days.

Safe Fat Loss
YBP’s approach is not the quick fix fad; it is scientifically based on the latest research. You won't lose a stone in a week. Quick weight loss is not healthy or maintainable. You may also notice that at YBP we say fat loss not weight loss, this is because with rapid weight loss there is more muscle tissue and water loss than fat. This has the effect of slowing down metabolism, actually making it easier to store fat, subsequently making you put on more fat than you had previously. This is where the term yo yo dieting comes from. Leptin is a hormone that related to the amount of fat you have, the more fat the more leptin. Leptin controls appetite, modulates metabolism and promotes fat burning. When fat drops dramatically there is also a drop in leptin, triggering the body to slip into starvation mode. Starvation mode causes a reduction of daily energy expenditure by lowering metabolism, increasing hunger signals and increasing breakdown of protein for energy (gluconeogenesis) and slowing the breakdown of any further fat for energy (lipolysis). The extreme response by the body is not only to regain the fat that has been lost, but extra fat too. There are of course health risks related to rapid weight loss. Calorie restriction will inevitably cause a lack of essential nutrients. Nutrient deficiencies will affect the functioning of the whole body, causing immune suppression, fluid imbalances, cramps, loss of bone mass, the list could go on and on. A safe, attainable and maintainable fat loss is 1-2 pound per week. Take note that Fat loss programmes tend to include more intense training routines. The increase in exercise intensity accompanied by a calorie restricted diet and depleted glycogen stores can cause tiredness. You will undoubtedly notice a slight loss in strength during a fat loss period.

Carbohydrates
Carbohydrates are the bodies preferred source of fuel. Consumed carbohydrates either need to be used immediately or stored as glycogen. (link: Glycogen). Carbohydrates have received bad press over the years due to their association with fat gain. It’s true that eating the wrong type of carbs in the wrong amounts and at the wrong time of day will cause fat gain. Whether the body uses or stores the carbs depends on your glycogen (stored carbohydrate) status, and your activity level. When your blood sugar levels drop (hours without food or 25-30 minutes into a workout), glycogen will be released for fuel. Only a finite amount of glycogen can be stored, so it's essential to spread your carbohydrates throughout the day rather than eating too much at one sitting. Eating more carbohydrate than your body needs at any point will inevitably lead to it being converted to fat, a process called De novo lipogenesis. Whether you eat carbohydrates before bed depends on your goal and body type (see your nutrient table).

Eating some complex carbohydrates when you wake will provide some much needed energy to start the day, ensure glycogen stores are full for training and stop any muscle breakdown. How much and how long before training depends on your body type and goal (check your personal nutrition table).

Post workout your blood sugar and glycogen stores will have depleted, the longer and more intense the workout then the greater the depletion. Protein is also important at this time, however blood sugar and glycogen replenishment is the most important thing for your body. This is when the simple, fast acting carbohydrates are required as your body is sensitive to the refuelling and recovery effects of insulin. Check your nutrition table for the recommended post workout carb and protein amounts.

It’s essential to replenish your glycogen stores post training. The body stores the carbohydrates we eat as glycogen. Glycogen is a multi-branched polysaccharide of glucose (single unit of carbohydrate). Our second long-term energy store, glycogen is made in the cells of the liver and muscles. It is this energy reserve that is actually converted back into glucose during the training session. The more intense the session, the more is used. Light or low intensity exercise/activities utilise the first long-term energy store, which is fat (this doesn’t mean you should be doing low intensity training to lose fat. Read your cardio section on your profile page for more info).

Each molecule of glycogen is hydrated with three to four parts water. This stored glycogen is important in helping prevent muscle catabolism (breakdown). At YBP we don’t advocate extreme low carbohydrate diets (Ketogenic). The carbohydrate amount we estimate is based on your body type, goal and daily activity levels. Low carbohydrate diets are less than 150g per day, an extremely low carbohydrate (ketogenic) diet is below 50g per day. (link: ketosis)

Low carbohydrates in the diet will lower thyroid hormone output as it tries to slow metabolism, in order to prevent starvation. It will also cause low insulin production which in turn will increase sodium loss through the kidneys, which coupled with high intensity interval training can leave you dehydrated and deficient in the important electrolytes. This will cause bloating, lightheadedness, headaches, fatigue and constipation. It’s important to balance blood sugar and have a slow controlled release of insulin, but like everything in the body homeostasis is key, too much/little is not advised. Too little carbohydrate will cause a depletion of glycogen, which will subsequently lead to fatigue, especially during high intensity workouts, when you will want to have plenty of energy. It will also lead to the breakdown of protein from muscle. Conversely, eating too much carbohydrate, the wrong type and at the wrong time, will lead to too much insulin being produced by the cells in the pancreas and consequently fat gain. YBP have given you a base reference carbohydrate intake point to start from. This base point may change depending on the information we receive from your monthly feedback form.

Keeping your blood sugar (glucose) balanced throughout the day is not only essential to prevent fat gain but it also prevents many other symptoms such as low energy, mood swings, depression, low immunity, inflammation, headaches, dizziness, the need for more than 8 hours sleep, the need for tea or coffee to get going, frequent urination, heavy sweating, cravings for sweet foods, palpitations and feeling thirsty. Throughout the day blood glucose levels may fluctuate outside of the body’s desired blood glucose range. Blood sugar levels rise after a meal, stimulant or stress. If you are stressed, if you eat high glycemic carbohydrates or if you drink too much caffeine you will experience an initial rise in blood sugar, followed by a crashing down to below the desired levels. Insulin is a hormone responsible for keeping the blood sugar levels within the normal desired range. Insulin works by opening channels on cell membranes to facilitate glucose uptake from blood into the cells.

To help keep your blood sugar within a healthy range, avoid refined foods (white bread, white pasta, white rice), sugary foods (confectionary, sugary drinks), convenience foods (they often contain hidden sugars and can be high in saturated fats) and stimulants (tea, coffee, alcohol, chocolate). Instead, eat foods that balance blood sugar such as whole grains (complex carbohydrates, which release sugars slowly into the blood to provide sustained energy and help balance blood sugar). These include brown rice, quinoa, buckwheat, sweet potato, whole grain pasta and wholegrain bread. Oats are particularly good, making them an excellent choice, particularly for breakfast.

Aim for seven pieces of fresh fruit and vegetables per day, ideally having two pieces of fruit and five portions of vegetables (a single portion is around 80g). Fresh fruits and vegetables are a good source of fibre and contain essential vitamins and minerals that are needed for blood sugar balance and general health. Try to include a wide variety of colours including dark green leafy vegetables such as broccoli, spinach and kale.

Essential fats, found in oily fish, nuts, seeds and their oils, improve insulin’s ability to transport glucose out of the blood into cells. Although we do not advocate eating low carbohydrate diets at YBP, certain body types who tend to be intolerant to large amounts of carbohydrates will need to eat less than other body types, but still not an extremely low carb diet. The more sedentary a person is the less carbohydrates they will need. All these factors are taken into consideration from the information gathered on your YBP questionnaire to give you the most accurate carbohydrate estimation possible.

You should include a protein source at each meal and snack, ideally a source that does not contain high levels of saturated fats (see food chart for more info). Protein slows digestion which creates a slower release of sugar into the bloodstream and subsequently a gradual, even release of insulin. Fibre found in fruit, vegetables, whole grains, beans and lentils also help slow the absorption of sugars into the bloodstream.

Drink plenty of water (mineral/filtered if possible), herbal / fruit teas and diluted fruit juices. Eating little and often is the way to help your body keep blood sugar balanced so include snacks in your diet.

Protein

You need to get the correct amount of protein in your diet to allow your body to build and repair your muscles. Tissues, ligaments, hair, skin, nails and muscles are all made from protein, as well as hormones, enzymes and some chemicals essential for life.

Protein is made from chains of smaller molecules called amino acids. These are the most basic building blocks of your body. Your body requires twenty-one amino acids to build proteins, it can make twelve but the remaining nine need to be obtained from food. These are called essential amino acids. These are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine and histidine. The body requires the correct amount of protein to provide it with these essential amino acids to build and repair. When you are training regularly it increases your body's demand for protein, as training damages muscles more than if you are sedentary. It’s still vital even for a sedentary person to consume adequate protein to prevent muscle loss and slowing of the metabolism.

Protein performs a wide variety of jobs including cell signalling (insulin is a protein), DNA replication and repair and muscle growth. Every day, not just the muscle cells but all body cells die and need to be repaired and replaced. This process is increased through exercise as you are essentially damaging muscle fibres so they grow back bigger and stronger. Not getting the correct amount of protein per day will affect the functioning of your body and therefore your results.

Making sure you have the right amount of protein will help you to build muscle, burn fat, preserve lean mass and increase satiety. There’s a lot of conflicting information as to how much protein you should eat per day. YBP performed a meta-analysis of many studies in order to give you what we believe to be your ideal amount of protein.

Like carbohydrates, overeating protein can also cause fat gain. Excess protein will be converted to glucose and if not used for energy converted into fat. Intake of protein should remain consistent on both training days and rest days as your body is in a state or recovery and repair throughout the week and therefore requires it.

Fats
Fats are important for correct and healthy functioning of the body. Fat has many jobs. Fat helps the absorption of fat soluble vitamins, A,D,E and K, provides the highest concentration of stored energy of all the macronutrients (50-60,000Kcals) and helps with regulating hormones. Fat is the preferred fuel for the body during lower intensity exercises such as walking, sitting at your desk and even when sleeping.

During long duration and low to moderate intensity exercise periods, fat provides the main fuel source, however a small amount is also needed during high intensity exercise (where carbohydrate is predominately used) to help access stored carbohydrate (glycogen). Fat is slow to digest, it can take up to 6 hours. The conversion of stored fat to energy (lipolysis), requires a great deal of oxygen, so exercise intensity must decrease for fat to be able to be used for fuel.

Fat is the dominant fuel source on rest days, due to the low intensity of general life (unless you have a very active job). Don’t eat fat immediately before or during exercise, as its long digestion time can cause a sluggish feeling and indigestion. It is also thought that fat can affect oxygen availability by decreasing nitric oxide (helps dilation of blood vessels). (link: Importance of Fat)