1 DISCLAIMER All documents included or exchanged between Scott Swaffield / Pinnacle Physique and the Client are the intellectual property of Scott Swaffield / Pinnacle Physique and are not to be copied, sold, published, posted, or redistributed either in part or in full without written consent. All violations will be prosecuted to the fullest extent of the law. Scott Swaffield is not a doctor or registered dietician. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this document is strictly at your own risk. Scott Swaffield and/or Pinnacle Physique will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death. 2 PREFACE The goal of this eBook is to provide you with a no-nonsense approach to learning foundational nutritional knowledge that is backed by science with the most current and relevant research available. It contains information that is suitable for beginner, intermediate, and advanced trainees, so take from it whatever information is relevant to your goals. You may ask “is it necessary to utilise everything covered in this eBook to be successful?” No, but the more you apply, and the more effort you put into your nutrition, the better your results will be. I highly recommend note taking as you read through. A credible and successful coach should always view evidence objectively without bias and be willing to adapt their position on a topic when new research comes to light. Keep in mind that when a coach/scientist/researcher begins to take a stand for any one methodology, regardless of what new evidence arises, this is what is called a “zealot”. These days zealots flood the industry for one simple reason, their business depends on whatever methods they have attached themselves to. My goal is to look at the evidence as unbiased as possible and maintain the willingness to change my views if it allows my clients and I to achieve better results. Nothing I write or practice is influenced by any one method, nor do I benefit in any way from backing a particular approach. All literature referenced is up to date as of December 2019, however I am aware that there is always ongoing research that will bring new evidence to light. I welcome evidence-based discussion on any nutrition topics or to be presented with any relevant research you feel has been overlooked. Please feel free to contact me by email at - [email protected] 3 TABLE OF CONTENTS How to be a Flexible Dieter ........................................................................................... 7 Building Blocks of Nutrition Fundamentals of Macronutrients ................................................................................... 9 Fundamentals of Micronutrients .................................................................................. 18 Piecing it Together — Creating a Flexible Meal Plan ................................................. 25 Determining Your Calories Calorie Calculations ....................................................................................................... 27 Macro Ratios ................................................................................................................... 29 Track Your Calories Without Counting ....................................................................... 30 Supplements – What Actually Works Protein ............................................................................................................................. 33 Amino Acids .................................................................................................................... 35 Caffeine, Pre-Workouts and Fat-Burners .................................................................... 36 Glucosamine ................................................................................................................... 39 Creatine ........................................................................................................................... 39 Fish Oil ............................................................................................................................. 40 My Recommendations................................................................................................... 41 Meal Spacing & Timing Pre/Post-Workout Nutrition .......................................................................................... 43 4 Meal Spacing .................................................................................................................. 44 Eating at Night ................................................................................................................ 45 Fasting ............................................................................................................................. 46 Hierarchy of Nutrition .................................................................................................... 48 Tracking Foods & Bodyweight .................................................................................... 52 Diets Fundamental Principles of Diets .................................................................................. 55 Exploring Common Diets ............................................................................................. 56 Building Muscle and Getting Lean Bulking and Cutting ....................................................................................................... 60 Body Recomposition ..................................................................................................... 61 Diet Breaks ...................................................................................................................... 63 Nutrition for Injury Recovery ....................................................................................... 65 The Importance of Sleep ............................................................................................... 73 Staying on Track Travelling and Eating Out ............................................................................................. 74 Staying Calm and Support ............................................................................................ 75 Sharing Your Progress ................................................................................................... 76 Appetite Reduction ........................................................................................................ 76 Mindful Eating The Art of Eating Slowly ................................................................................................ 79 The 30-Day Mindful Eating Challenge ........................................................................ 82 5 Six Reasons Why You’re Not Losing Fat ................................................................... 83 Common Myths & Questions ....................................................................................... 86 Conclusion ...................................................................................................................... 106 About the Author .......................................................................................................... 107 Online Coaching ........................................................................................................... 108 References ...................................................................................................................... 110 6 HOW TO BE A FLEXIBLE DIETER The problem with health and fitness today is the way we look at things like foods, diets, and exercises. We look at them as black or white, good or bad. Articles claim to have all the answers with headlines like “only eat these top 10 muscle building foods.” It’s a great eye-catching line but what is really happening is they’re missing the big picture. When we look at foods this way, we are looking at them in isolation and we miss what we should really be looking at: What should the overall base of your diet should be? Where should your calories be at? How much protein should you consume for your goals? There is no such thing as a good or bad food, but there is such a thing as a good or bad diet. The difference is mentality. Being flexible is a mindset; you get to work towards specific goals for the day in a way that educates you on why you are doing it and how to apply it. In the context of dieting, being flexible means allowing yourself to still enjoy your favorite foods and treats in moderation without the accompanying feelings of remorse or guilt. It means handling your diet in a strategic and intelligent manner that allows you to see consistent and significant results. In short, a flexible dieter is able to incorporate nutrition into their life, as opposed to a strict dieter who has trouble incorporating life into their nutrition. There is no right or wrong way to become a successful flexible dieter, but I am a firm believer in an inclusive flexible diet. Inclusive means you are consuming a variety of good nutritious whole food sources to obtain all your vitamins and minerals, including a variety of essential proteins/fats, fiber and water. Traditional meal plans are very exclusive even though they are typically consuming ‘healthy’