module 3


The Kettlebell Burn Nutrition Program

“Supportive Nutrition - The Key To Eating Lots of Good Food And Still Lose Fat And Get Lean.”

WARNING: This eBook is for your personal use only.

You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way

All Rights Reserved Copyright © 2010 – Integrated Fitness Solutions, LLC. All rights are reserved. You may not distribute this book in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. DISCLAIMER

:

I am not a Licensed or Registered Dietician. These are general guidelines designed for fat loss that I have used over the last 15 plus years both with myself, and my clients. If you have specific questions or concerns about your specific situation

, consult your physician or a Registered or Licensed Dietician who specializes in sports nutrition.


Losing Fat Is Not The Same As “Losing Weight”.

The title says it all. Who cares how much weight you lose if you just look like a smaller version of your previously pudgy self? What you really want is to lose body fat - to change, for the better, the composition of your body. This means you must grow muscle, get stronger, and lose fat all at the same time. You must become more. More muscular. More defined. Leaner. And you will if you follow Kettlebell Burn 2.0 as outlined. To help you become more than you already are, you must fuel your body. You must give it more of the right foods at the right times. They must be of a higher quality. What follows are general guidelines designed to give you an eating structure to help you successfully burn off unwanted body fat. There are lots of different ways to eat to lose fat. Many are extreme. I know. I’ve used them. But now, I favor a middle ground. One that includes protein, fat, and the dreaded “C” word - carbohydrates. I like using most of Dr. John Berardi’s guidelines for fat loss eating. They’re sensible and effective, giving you plenty of energy for your workouts, and allow you to actually eat without feeling neglected like most diets. (I’ve included links to his products at the end of this nutrition section if you want to go deeper.*) There are two general rules we’ll be using on this program.

1. You will eat protein, carbohydrates, and fat. 2. You will create a caloric deficit necessary to lose fat.

Easy, huh?


Step 1. Let’s Get Started.

We have two types of eating plans - “Workout Days and Non-workout days.” Workout days: Carbs. Maintenance Eating. Non-workout days: No carbs. Caloric Deficit. Pretty simple so far, huh? Carbs. Now, let’s define “Carbs.” For simplicity’s sake, here are ALL the carbs you CAN eat. Berries - blueberries, raspberries, mixed. Fruit - oranges, cherries, tangerines, apples, grapes. Oatmeal. Quinoa. Brown rice. Beans - black, navy, kidney, etc. Sweet Potatoes/Yams Ezekiel Bread (sprouted bread). Green Vegetables - broccoli, spinach, green beans, lettuce, chard, kale, etc.. Now, let’s define “No Carbs.” Berries - blueberries, raspberries, mixed. Green Vegetables - broccoli, spinach, green beans, lettuce, chard, kale, etc.. Simple. Don’t over complicate this. If it’s on the list, you can eat it.

If it’s not, inhibit your fat loss results at your own risk.

Ok, now that we have the main issue down - Carbs, let’s get on to the rest of the program. Protein. Here’s a list of protein sources. Include ONE source at every meal (Meal

= every time you put something in your mouth.)

Fish. Chicken. Lean Red Meat (93% lean). Turkey. Whole Eggs (limited quantities - no more than 3 at a time). Low Fat Plain Yogurt.


Protein Powder. NO SOY PRODUCTS! (This merits a whole book in and of itself and conveniently, there is one - check out The Whole Soy Story: The Dark Side of America's Favorite Health Food, by Kaayla T. Daniel.) Again, make sure each meal contains a protein source. Fats. Here comes a fun one. Here are all the fats you should be eating: Almonds. Olive Oil. Fish Oil. Flaxseed Meal. Avocado. Coconut Oil. Almond Butter. Butter.

Step 2: How Much Do I Eat?

Great question. There’s no getting around this one – and we already saw it in Step 1 – in order to lose fat, you must create a caloric deficit

. You must eat less calories than you are currently eating.

But we can “cheat” the system to ensure that you don’t feel like you’re starving. In order to do this, you set up a “Maintenance Day” and a “Caloric Deficit Day” and stagger them throughout your week. (This is one of my favorite ways to drop body fat and routinely use it when I need to get rid of some chub. I actually used this method to get my body fat down to 3.3%. Trust me, it works.)

Here’s how we set them up:

Maintenance Day

Multiply your bodyweight by 14. That’s how many calories you need on this day and it’s basically the amount of calories you need to maintain your current weight.

http://www.amazon.com/Whole-Soy-Story-Americas-Favorite/dp/0967089751/ref=sr_1_1?ie=UTF8&s=books&qid=1270052180&sr=1-1




You will eat this amount of calories on your training days. I’ll use myself as an example. I currently weigh 215lbs. If I multiplied that by 14, I’d be eating somewhere around 3010 calories. Your Turn. Now do your math real quick

:

Your Bodyweight: _________ x 14 = ___________ Maintenance Calories Next.

Caloric Deficit Day

Take the required calories for Maintenance Day and reduce them by 30%.

Maintenance Calories * 0.70 = ______________. This is the amount of calories you will eat on your non-training days. Again, using myself as an example –

3010 calories * 0.70 = 2100

calories

It really is that simple. To recap, you will eat your Maintenance Day caloric level on Training Days and you will eat your Caloric Deficit Day caloric levels on Non-Training Days. Below is an example of how you might set everything up –

Monday – Training Day = Maintenance Day Tuesday – Non-Training Day = Caloric Deficit Day Wednesday – Training Day = Maintenance Day Thursday – Non-Training Day = Caloric Deficit Day


Friday – Training Day = Maintenance Day Saturday – Non-Training Day = Caloric Deficit Day Sunday – Non-Training Day = Caloric Deficit Day

Simple, isn’t it?

Step 3: How Much - The Breakdown

So we have your calories. Now we need to know EXACTLY how much to eat of the aforementioned carbs, proteins, and fats. Protein: 35% Carbs: 25% Fat: 40% Ok, using myself again as an example, my numbers would be: Maintenance Day: 3010 calories (215lbs * 14) Protein = 263 grams

(3010 calories * 0.35 divided by 4 calories per gram of protein)

Carbs = 188 grams

(3010 calories * 0.25 divided by 4 calories per gram of carbohydrate)

Fat = 134 grams

(3010 calories * 0.40 divided by 9 calories per gram of fat)

Caloric Deficit Day 2100 calories (Maintenance * 0.70) Protein = 185 grams

(2100 calories * 0.35 divided by 4 calories per gram of protein)

Carbs = 131 grams (2100 calories * 0.25 divided by 4 calories per gram of carbohydrate)


Fat = 93 grams

(2100 calories * 0.40 divided by 9 calories per gram of fat)

Ok, now it’s your turn. Run your numbers below: Maintenance Day (Calories = ________): Protein = _________ ( _______ calories * 0.35 divided by 4 calories per gram of protein) Carbs = _________ ( _______ calories * 0.25 divided by 4 calories per gram of carbohydrate) Fat = _________ ( _______ calories * 0.40 divided by 9 calories per gram of fat) Caloric Deficit Day (Calories = ________): Protein = _________ ( _______ calories * 0.35 divided by 4 calories per gram of protein) Carbs = _________ ( _______ calories * 0.25 divided by 4 calories per gram of carbohydrate) Fat = _________ ( _______ calories * 0.40 divided by 9 calories per gram of fat) Got it? Good. Next.


Step 4: The When.

Now we have to figure out when we can eat. Optimally, you want to eat for fat loss and without boring you with tons of scientific research, the best method for optimal fat loss is to eat between 4 and 6 times per day. Every 3-4 hours is best. Now before you throw up your hands in disgust or despair thinking there’s no way in H-E- double-hockey sticks you could ever do such a thing - bear with me for a little while longer. Suspend your disbelief. (You do it every time you watch a movie so I know you can do it...) I can and do eat 5 times every day. Usually it’s 2-3 protein shakes and 2-3 solid meals, whichever adds up to 5 on any given day. So I want to figure out a rough PER MEAL caloric content. Here’s how I do it: Maintenance Day: Protein = 53 grams (263 grams protein per day / 5) Carbs = 38 grams (188 grams carbs per day / 5) Fat = 29 grams (134 grams fat per day / 5) Caloric Deficit Day:

Protein = 37 grams (185 grams protein per day / 5) Carbs = 26 grams (131 grams carbs per day / 5) Fat = 18 grams (93 grams fat per day / 5) Again, these are grams per meal of each macronutrient - protein, carbs, fat. Your turn - now do the same thing for yourself. Maintenance Day


Protein = ________ ( ________ grams protein per day / 5) Carbs = ________ ( ________ grams carbs per day / 5) Fat = ________ ( ________ grams fat per day / 5) Caloric Deficit Day

Protein = ________ ( ________ grams protein per day / 5) Carbs = ________ ( ________ grams carbs per day / 5) Fat = ________ ( ________ grams fat per day / 5) That’s the number of grams of protein, carbs and fat you’ll eat each meal. Got it? Good. Next step, please...

Step 5: From Theory To Practice

Ok, now you have how many grams of protein, how many grams of carbs, and how many grams of fat you should eat each meal. But that still doesn’t tell you how much - or what quantity you should eat each meal. So let’s get into that. Here are some real life food/gram equivalents so you will know how much to eat.

• 1 ounce of meat* = 7 grams of protein • 1 scoop of protein powder = 20 grams of protein • 1 5 ounce can of tuna = 25 grams of protein • 1 piece of medium sized fruit = 20 grams of carbohydrate • 1/2 cup of uncooked oatmeal = 26 grams of carbohydrate • 1/2 cup of uncooked brown rice = 21 grams of carbohydrate • 1 piece of Ezekiel (sprouted bread) = 15 grams of carbohydrate • 4 oz of sweet potato/yam = 25 grams of carbohydrate • 1 cup of spinach = 3 grams of carbohydrate • 1/2 cup of black beans = 19 grams of carbohydrate


• 1/2 cup of berries = 14 grams of carbohydrates • 1 Tablespoon of Olive Oil = 14 grams of fat • 1/4 cup of almonds = 20g of fat • 1/4 cup of 2% cheddar cheese = 7 grams of protein and 6 grams of fat • 1 TBsp of reduced fat Mayo = 3 grams of fat • 2 1/2 TBsp of ground flaxseed meal = 7 grams of fat

*1 ounce of lean meat/chicken/turkey usually has about 1g of fat per ounce Now, let’s plug some of those numbers into a realistic meal plan. We’ll keep using me as an example. I am committed to having 5 meals a day and I know at least 2 of them will be shakes, because that fits my lifestyle. MAINTENANCE DAY

:

Per Meal: Protein: 53 grams Carbs: 38g Fat: 29 g

Meal 1 (Shake) protein (50g) berries (28g) Oil (21g)

: 2 1/2 scoops Whey 1 cup of blue- 1 1/2 TBsp of Fish

Meal 2

1 cup of spinach

: 7 oz of lean red meat 5 oz of sweet 1 TBsp of Olive (49g) potato (28g) Oil (14g)

(3g) Meal 3 (49g) beans (38g) (14g)

: 7 oz of chicken 1 cup of black 1 TBsp Olive Oil

1 cup of spinach (3g) Meal 4 (Shake) casein protein (50g) meal (26g) Oil (21g)

: 2 1/2 scoops Whey/ 1/2 cup of oat- 1 1/2 TBsp of Fish

Meal 5

: 2 cans of tuna 2 slices of Ezekiel 4 TBsp of Reduced (Sandwich) (50g) bread (30g) fat Mayo (12g)

TOTAL: 248g Protein 149g Carbs 82g Fat


Ok, how’d I do? It looks like I came pretty close to hitting all those totals. Looking a little more closely, it looks like I am a little short on my fat requirements. That’s okay though. Remember meats usually have about 1 gram of fat per ounce or so. That would put me close to 100g. The point here is to get pretty close. Remember, you don’t have to be perfect – you just have to get going! And finally, lets look at a non-training or Caloric Deficit Day. CALORIC DEFICIT DAY

:

Per Meal: Protein: 37 grams Carbs: 26g Fat: 18 g

Meal 1 (Shake) protein (40g) berries (28g) Oil (14g)

: 2 scoops Whey 1 cup of blue- 1 TBsp of Fish

Meal 2

4 TBsp Salsa (12g)

: 1 1/2 cans of tuna 1 pound of cooked 1 TBsp of Olive (38g) spinach (16g) Oil (14g)

Meal 3 (40g) broccoli (16g) (14g)

: 5 oz of chicken 1 pound of cooked 1 TBsp Olive Oil

4 TBsp Salsa (12g) Meal 4 (Shake) casein protein (40g) berries (28g) Oil (14g)

: 2 scoops Whey/ 1 cup of blue- 1 TBsp of Fish

Meal 5

: 6oz Sirloin Steak 1 pound of cooked 1 TBsp of Butter (Sandwich) (40g) asparagus (25g) (14g)

TOTAL: 200g Protein 109g Carbs 70g Fat

Ok, now this time my protein was higher than is should be, my carbs and fat were lower. But there is fat in meat, fish, and a little bit in most protein powders. Now you might be wondering how I eat 3 pounds of veggies a day. It’s simple really.


Green veggies have a high water content and a high fiber content. So I’m really just “eating” extra water and fiber. Now, I’ll just swap out different protein, carb, and fat sources in the appropriate amounts and I have templates built of how much food I eat each day. And as you can see, that really is a lot of food, especially for a “fat loss diet.”

Step 6: Your Turn.

Attached to the end of this section is a “Maintenance Day” template and a “Caloric Deficit Day” template. Print them out and make about 3 photocopies of each. Now spend about an hour or two and build your own templates. When you’re done, put them on your fridge so you can see what you are supposed to be eating and when. Again, it is very important that you grasp this vital concept: You don’t have to be perfect – you just have to get going!

How To Cheat And Still Make Progress.

Of course someone is going to ask me if they have to eat “clean” all the time. I wouldn’t ask you to do something I wouldn’t do or be willing to do, so the answer is - Yes! Just kidding. Sort of. Let me explain. As I said, I like Dr. John Berardi’s approach to nutrition. It’s very sensible. This is his idea and I can claim no credit for it. It’s called: The Rule of 90%. Just eat “clean” following your meal plans 90% of the time. The other 10% of the time, you can eat what you want. Within reason.


Within reason means don’t go hog-wild and eat a whole pizza, a liter of Pepsi, and a carton of ice cream in a sitting. Instead, have a slice or two of pizza, a cup of Pepsi, and maybe a scoop of your favorite “Pralines-n-Cream.” Now, wipe the drool from your mouth and let’s get back to matters at hand. Ninety percent of the time means if I eat 5 meals a day, seven days a week, I eat a total of 35 meals per week. That means I have to eat 31.5 meals on my meal planner. Or let’s just round up and say 32. So I get to eat what I want, within reason, the other 3 meals of the week. But, it is best that I plan those ahead. For me, my best bet would be to space them out over the course of the weekend. Friday night. Saturday night. Sunday morning. These meals, as is this rule, very valuable. Both provide a sort of “release valve” for the tension that will most likely be built up from training so hard and eating so diligently. Conveniently, they also provide a great method of self-feedback. Not seeing the results you want? Then check your meals. Make sure you’re hitting that 90% mark. If you’re not, do so. Of course it goes without saying if you don’t make the time to plan out your meals, you most likely will experience disappointment. There was a poster on the wall of my college wrestling room. It said:

“Failure to plan is planning to fail.” Indeed.

FAQs – Sometimes You Have Questions. Here Are The Answers.

1. As my weight changes, do I need to recalculate my calories? Great question! Yes. I recommend reweighing and recalculating your food requirements every four weeks, or each time you start a new Kettlebell Burn phase. This will ensure that you continue to lose stored body fat and your fat loss efforts don’t stall.


2. I don’t like counting calories, and I don’t want to measure my foods – is there another way I can do this?

I understand your hesitancy completely. And weight loss, or more importantly – fat loss, is in its simplest form a matter of creating a caloric deficit – “calories in” have to be less than “calories out.” I’m willing to bet you don’t know exactly how much energy your body needs right now nor how many calories you’re currently eating. And I’m not going to ask you to calculate that, either. But the only way to know how much food you’re eating is to measure it. And to do that, you have to know how much food you need to eat and how much you’re eating. The only real way to do that is to count calories. Fortunately, if you look back in this manual you’ll see that I gave you some conversions for calories to actual food weights to make it easier on you. Yes, it can be a pain in the butt when you first get started. But it depends on how you look at it. For me, I look at it as the roadmap to freedom – freedom to have the kind of body I want as opposed to being trapped in the prison of the body I’m dissatisfied with. The bottom line is this – if you think it’ll be hard, it will be. If you view it as a short-term and mildly inconvenient exercise, it’ll be much easier for you to be successful. It’s all in your head – if you believe it is hard – it will be. If you believe it is easy – it will be. The choice is yours, my friend.

3. What do you recommend for protein shakes?

In the morning I like a whey protein shake because the whey protein is rapidly assimilated into the bloodstream and therefore more quickly used by the body. Using whey as a post-training meal is also a great idea for this reason. At other times of the day I prefer a whey/egg or whey/casein blend. Whey/egg is better for me. I recommend Biotest or Beverly International proteins. Both are very high quality.

4. I have a hard time eating every 3 or 4 hours. It’s inconvenient and sometimes I’m just not hungry. Do I have to eat that often?

I understand completely. It was very difficult for me at first too. Especially when I wasn’t hungry. But, I looked at my goals, and I knew based on those who went before me, that small frequent meals were the way to go for real, sustainable fat loss, and I just decided to do it, no matter how inconvenient I felt it was.


After about 2 or 3 weeks, I had become used to the new frequency and found that not only had I lost some body fat, but that I had more energy, and I was also getting hungrier as my metabolism picked up. Based on my experience – both personally and professionally, the same will happen to you if you commit to sticking out the uncomfortable transition period.

5. What about the weekends – what if I just want to go out for a big dinner

with my friends or family? That’s fine and normal. Remember, I showed you how to “cheat” and still make progress following these guidelines. Just as long as you can give yourself a 90% grade or better in terms of compliance, you’ll still make progress and be able to enjoy your social life. This means if you’re eating 35 meals per week, you get three “free” meals to do what you want within reason.

6. I find it difficult to change my eating habits because my family doesn’t want

to eat this way. What suggestions do you have to help me out?

I understand, but here’s the thing – we’re not just talking about “losing weight” here. Sure, you bought this program to drop some pounds – maybe a lot of them. I fully respect you and your decision. But there’s more to weight loss, or rather fat loss. This is about your health. And there’s a good chance that if you’re not eating this way already, then neither is your family. So not only are you not healthy, neither are they. Why don’t all of you adopt a healthy lifestyle? Admit it, you’re going to have to change someday. You can do it right now on you own or you can be like my dad, who only changed after he had heart bypass surgery. And unfortunately for him, the damage had already been done and restoring his health to what it once was became impossible. You only have one life, why not get the most out of it by being as healthy as you possibly can? Health = Vitality. The same goes for your family. Eating healthy can and does decrease your health insurance costs as well. As you fortify your body with vitamins and minerals and the other nutrients it needs, you get sick less often and will have fewer doctor’s visits. Bad for your doctor, good for you and your family. !

7. You have food portions broken down into ounces. That looks like I need a

food scale. Do I really have to weigh my foods – can’t I just “eyeball” it?

I’m not going to lie to you – weighing your food is a real pain in the butt for about the first 3 to 5 days. But then you get used to it. Really. I did and you can too. I’m nothing special. Honestly.


But the important part about weighing your food is that most of us misestimate our portion sizes. Some of us eat wayyyy more than we think we do. And some of us eat way less. Weighing your food allows you to see EXACTLY what and how much you’re eating. You need the baseline first anyway before you can eyeball it. For example, I know what 7 ounces of beef looks like because I’ve spent time weighing it. If I hadn’t, I’d be just guessing. And, you are much more likely to see success if you do. I went from eight percent body fat to three percent by weighing my food and recording how much I ate each day. It was critical to achieving my goal at that time. So, weighing your food keeps you honest with yourself and keeps you on track.

8. What if I’m hungry between meals?

As long as you’re eating the right amount of food, you really shouldn’t be too hungry. This particular nutritional plan is higher in fat (40%) which helps “satiate” you – or keep you from feeling hungry. If you are, make sure you’re getting the right amount of fat in your meals. If you are and you’re still hungry, drink more water. It’ll help fill your stomach and help eliminate toxins.

9. How much water should I drink per day?

I think the standard of “half your bodyweight in ounces” is a good place to start. For example, if you weigh 200lbs, you should drink at least 100 ounces.

10. Can I use some other diet or nutritional program other than the one you

suggest here?

If you’re being honest with yourself and it’s a nutritional program designed for fat loss by another expert, then sure, go ahead. However, if you’re asking this question because you don’t “feel” like making then necessary behavior changes to get lean, then no – you can’t. Use this one. ! I’ve tried to make this nutritional plan simple and easy. Do other nutritional programs work? Yup. Why didn’t I include other variables in this program?


Quite simply, the more moving parts something has, the easier it is to break. I do have and use other more advanced fat loss strategies with my clients and myself. And they do work. But they require more discipline.

Final Thoughts.

I have done my best to be brief, but thorough in this nutrition section. The somewhat “miraculous” thing about kettlebell training, is that when structured correctly, nutrition is somewhat incidental. Fat just burns off you anyway. However, that being said, if you want fast results, dial in your nutrition so you body wants to burn fat instead of hold on to it. If any of this sounds confusing, do yourself a favor and LEARN FOR A LIFETIME how to program or design your own Eating Program

- Something that will sustain your lean, healthy body from now on.

Get Dr. John Berardi’s, Precision Nutrition nutrition program and empower yourself. A great companion guide is Gourmet Nutrition, a full-color cookbook with pre-designed recipes by Dr. Berardi, takes you by the hand, step-by-step and shows you how to make delicious meals implementing these nutritional principles for a healthy, lean, strong body. To Your Success!

Geoff Neupert, CSCS, Master RKC

* Please Read This Affiliate Disclaimer: According to the FTC, I am required to inform you that if you click on one of the links provided in this document, it takes you to a product page and if you buy that product, in some cases I get paid for promoting that product. But you should know that my recommendations are ALWAYS for products I already own or based on relationships that I already have with their creators and I wholly believe in and use or have used. But never, ever, ever buy anything you aren’t fully convinced is right for you or that you can’t afford. All results will vary.

http://www.kettlebellsecrets.com/recommends/gourmetnutrition

http://www.kettlebellsecrets.com/recommends/precisionnutrition

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