6 Week Nutrition Support

S T N E S PRE

NUTRITION support HANDBOOK by michael keon

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Week 1

Changing your Breakfast habits They say breakfast is the most important meal of the day, yet what people constitute as a healthy breakfast is nothing but sugar, starch, grains, and a whole a lot of blood sugar problems. Cereal, wholegrain toast, fruit, flavoured yogurts, croissants, bagels, breakfast shakes, all of these so called breakfast foods are carb-loaded junk that send you into a fat storing frenzy and cause your blood sugar levels to roller coaster.

Goal

The goal for your breakfast should be to eat foods that provide a slow and steady rise in blood sugar, no or very little release of insulin, and supply the body with the right amount of protein to stimulate alertness and energy.

The best breakfast foods are as follows

• Free range or organic eggs (including the egg yolk)

• Free range or organic meat & poultry (for the paleo lover)

• Bacon

• Haloumi or saganaki cheese

• White fish

• Avocadoes

• vegetables (spinach, mushroom, asparagus)

• Nuts & seeds

• Unflavoured Greek yogurt with some cinnamon & nuts (must be

sour, yogurt with no sugar)

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3 Foods to avoid at all costs at breakfast

• Bread

• Flavored yogurt

• Breakfast shakes

• cereal

• Anything with wheat in it

• fruit

Week 2

Limit your carb intake

The most effective way to initiate fat loss in the body is to lower the activity of a hormone called insulin. Insulin is your body’s main fat storing hormone and is directly related to the amount of carbohydrates and sugar you take in. Carbs are not necessarily bad, they just need to be limited for a certain period so your body can begin to burn fat.

Goal

Your goal for week 2 will be too drastically limit your carbohydrate & sugar intake so your body can begin to burn fat. You’re only allowed one piece of Low G.I fruit post workout, THAT IS ALL THE CARBS YOU CAN EAT!!

Your food intake should be centred around NON-STARCHY VEGGIES, animal protein, and lots of good fats.

Foods to avoid at all costs • Bread • Flavored yogurt • Breakfast shakes • Cereal • Anything with wheat in it • Fruit (accept low G.I fruit)

• Starchy veggies (potatoes, pumpkin) • Legumes • Quinoa • Flavoured drinks • alcohol

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Week 3

Increase consumption of good fats & Protein

Goal

Since the 1970s, fats, especially saturated fats, have been demonized and labeled “unhealthy”. Yet saturated fats coming from animals raised in a healthy and natural environment have absolutely no negative health benefits, and their have been no so called “scientific” studies to show that saturated fats coming from organically raised animals have any harmful effects to the human body. Bottom line, saturated fats coming from healthy sources are perfectly fine too eat.

But we must also understand that “fats” is not something to constantly binge on all the time. Eating jars of peanut butter, having bowls of Raw cream, tubs of full fat yogurt, and eating bags of nuts daily is over consumption and will decrease your chances of effective fat loss. Consume enough but don’t over-binge.

Animal meat is of vital importance because it provides the body with “amino acids” which essential building blocks for healthy muscle tissue, as well as optimal functioning of the body’s immune system, detoxification system, and nervous system. Animal protein when possible should be purchased “free-range” or “organic”.

Healthy Fats to consume

• Avocadoes

• Eggs & egg yolks

• Olives

• Olive oil

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• Coconut butter

• Organic/grass fed butter

• Animal skin coming from free range/organic animals

• Raw/organic cream

• Nuts & seeds (accept peanuts)

• Nut butters

• Haloumi, Saganaki, Fetta cheese

• Fatty fish

• Chia seeds

Healthy Animal proteins to consume

• Grass fed beef & lamb

• Free range chicken

• Veal

• Venison

• Pork

• Seafood (fish, prawns e.t.c)

• Kangaroo

• Rabbit

• Eggs

• Buffalo

Bad fats to avoid

• Seed oils & omega 6 oils (rice bran oil, canola oil, soybean oil, sun

flower oil)

• Deep fried foods

• Processed cheeses & dairy

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Week 4

Cleanse the body with Green Smoothies & short fasts.

Goal

With the amount of processed food, toxins, chemicals, and dirty water the human body consumes, it’s important to periodically allow the body to cleanse itself and remove unwanted garbage from the body. This can be done through different types of detoxes, cleansing protocols and fasting methods. The easiest way to boost the body’s cleansing ability is to incorporate short intermittent fasts accompanied with consumption of green smoothies with will provide the body with the right nutrients to remove toxins.

How you should fast

Method 1/morning fast - Skip breakfast, instead have either coffee, green tea, or a green smoothie. From here do not consume any food until after lunch, preferably 2:00 pm onwards should be your first meal. For people who want to increase their results and allow the body for more effective cleansing, do not consume any food throughout the day and have one big meal at night. Note: You’re not pressured to fast till dinner time, do what feels right to your body. But you should fast till at least around 1-2 pm, the longer you go without eating the better.

Method 2/night fast - The last meal of the day will be a late lunch, around 2-3 pm, then from here you do not consume any meals until breakfast the next day. You cannot eat anything after your late lunch meal. You can only consume green smoothies, tea, and water.

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Green smoothies

It’s simple, by a whole lot of green veggies, best ones are celery, green capsicum, cucumber, spinach, lettuce, kale, mint, abit of green apple or kiwifruit to sweeten. Blend it up in a juicer, or strong blender, and there you have it. Green smoothies are best consumed fresh right after they’re made. For this stage only use water, not coconut water or any juice with the smoothie. Green smoothies are best consumed during times of fasting when you’re not eating any solid food.

Week 5

Cut out heavy fats and go as clean as possible.

For the final week of the challenge, we need to finish of strong with our nutrition. It’s of paramount importance that to maintain fat burning in the body, we need to watch our calorie consumption coming from sugar, starch, carbs, and really heavy fats such as dairy, egg yolk, cream, avocados, e.t.c It’s not that heavy fats are bad, but for the final week, we want our body to tap into it’s stored fat as much as possible so we can really look nice lean for out last week!

Goal

So the goal for the last week will be to maintain your depletion of sugar and carbs, while cutting out heavy fats. This will be the final week so keep strong and disciplined with your nutrition.

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Heavy fats to cut out

• Eggs & egg yolks

• Avocados

• Cream

• Cheese

• Any form of dairy

• Coconut cream

Healthy fats to still consume on the final week

• Omega 3 fish oil

• Nuts & seeds (small serving)

• Olive oil

• Coconut oil

• Grass fed butter (small portions)

Your diet for the final week should be centred around eating lots of meat & veggies, with small portions of nuts, seeds, coconut oil, and grass fed butter.

Other Nutritional tips & Food list Meal frequency - It’s my personal philosophy to not focus on a set amount of meals to eat a day. Hunger is unpredictable and external influences can trigger false senses of hunger and cravings. Instead, focus on keeping it simple, eat when you’re hungry. Don’t freak out if you slip a meal, your body is designed to go through periods of fasting. If anything, try to eat a good breakfast.

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Founders of Melbourne's Most Exciting and Engaging Outdoor Training Program: WEEKEND WARRIOR BOOTCAMPS

Michael Keon

Michael is a certified health & fitness professional who specialises Strength & Conditioning and Crossfit training.

His journey began as a full time personal trainer, working with hundreds of clients to empower them to reach their most desired goals & life changing aspirations. He has been a mentor to other coaches, and is a well known author and speaker on the topics of Paleo nutrition, holistic health, and selftransformation.

Jam Acero

Jam Acero is an ASCAcertified Strength and Conditioning Coach who is passionate about developing the athletic potential of each individual. Drawing on expertise gained as an MMA Conditioning Instructor, Precision Nutrition coach and accredited Rehab Specialist, he utilizes his knowledge and skills to take bodies from average to peak performance – emphasizing functional strength, effective intensity and intelligent diet practices. As coFounder and Head Trainer of the notorious Weekend Warrior Bootcamps, Jam is among the top of the game at inspiring others to bring out their best in the pursuit of fitness and health.

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