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    The No B.S. Guide to Strength Training Nutrition
    The No B.S. Guide to Strength Training Nutrition
    The No B.S. Guide to Strength Training Nutrition
    Ebook187 pages1 hour

    The No B.S. Guide to Strength Training Nutrition

    By Stephan Garner

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    About this ebook

    Burn fat and gain muscle in minimal time without banning your favorite foods or feeling left deprived.

     

    Have you tried what feels like every diet in existence, seeing little to no results that hold out in the long term?

     

    Do you often dive head first into a new diet regime, starting determined and optimistic, only to crash that same week and completely give up on it?

    Are you tired of feeling hopeless, as if you will never be able to achieve the goals you work so hard for in training sessions?

    Every strength trainer knows the struggle and frustration involved with trying to build a certain physique, only to be left a disappointing week in and week out when no progress has been made.

     

    It's unmotivating, uninspiring, and full-on depressing.

    You know you've been putting in all the hard work at the gym, so why aren't you seeing improvement on earth?

    When it comes to burning fat and gaining muscle, there's more to it than just the training aspect. Nutrition plays a major role in the process, as well, because it is where the source of energy comes from that fuels workouts.

     

    Without proper nutrition, your body will not get the necessary nutrients it needs to function at its peak performance, thus affecting and hindering your progress.

    With that being said, being aware of what you put into your body is something you should prioritize just as much as your training efforts.

     

    In No B.S. Guide to Strength Training Nutrition, you will discover:

    • The magic ratio of protein, carbs, and fats you should be eating according to your body goals
    • Fatal nutrition mistakes most people make that prevent progress no matter how hard you train and how to fix them
    • 30+ meal-prep-friendly recipes to help make fat loss and muscle gain effortless while never skimping on flavor
    • The truth behind supplements - are they harming or helping you?
    • The most accurate way to calculate your required daily intake to see optimal results in minimal time
    • Why nutrition alone may not be the only factor influencing your physique, and how to break past this frustrating roadblock
    • The #1 tool all dedicated strength trainers take advantage of to make following their nutrition plan become second nature

    And much more.

    Implementing a plan that includes your body's nutrition does not involve another diet but a lifestyle change. It requires just as much consistency and determination, yet you know you will be getting the results you work for this time.

    This isn't a get-ripped-in-2-weeks gimmick. It's a plan that is altered and catered to your body, helping you reach your long-awaited goals because nutrition isn't a one-size-fits-all situation.

    If you're a busy bee like most people nowadays and fear prioritizing nutrition may take too much time away from other important aspects of your life, don't worry, it won't. With proper guidance and preparation, sticking to your intake needs will become habitual once you've gotten yourself acquainted with them.

    Even more, the recipes outlined aren't your typical bland chicken, rice, and broccoli meals. They will be able to satisfy all your craving desires and inspire you to create your twist on your favorite foods.

    So, what are you waiting for? It's time to achieve those results you deserve!

    LanguageEnglish
    PublisherCitrus Fields books
    Release dateAug 31, 2022
    ISBN9798215751091
    The No B.S. Guide to Strength Training Nutrition

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      Book preview

      The No B.S. Guide to Strength Training Nutrition - Stephan Garner

      STEPHAN GARNER

      The NO B.S Guide to Strength Training Nutrition

      5 key elements to Guarantee fat loss and muscle gains for a Serious body transformation

      Copyright © 2022 by STEPHAN GARNER

      All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.

      STEPHAN GARNER asserts the moral right to be identified as the author of this work.

      STEPHAN GARNER has no responsibility for the persistence or accuracy of URLs for external or third-party Internet Websites referred to in this publication and does not guarantee that any content on such Websites is, or will remain, accurate or appropriate.

      Designations used by companies to distinguish their products are often claimed as trademarks. All brand names and product names used in this book and on its cover are trade names, service marks, trademarks and registered trademarks of their respective owners. The publishers and the book are not associated with any product or vendor mentioned in this book. None of the companies referenced within the book have endorsed the book.

      First edition

      This book was professionally typeset on Reedsy

      Find out more at reedsy.com

      Contents

      1. Introduction

      2. Chapter 1: The five key Fundamentals

      3. Chapter 2: The Macro Breakdown

      4. Chapter 3: What You Need To Know About Your Nutrition

      5. Chapter 4: Nutritional Supplementation

      6. Chapter 5: When You Need a Break, Smoke A Fresh Cigarette

      7. Chapter 6: Meal Prepping 101

      8. Chapter 7: Sample Meal Plans

      9. 7-Day Example Meal Plan to Cut/Lose Weight

      10. 7-Day Example Meal Plan to Maintain Weight

      11. 7-Day Example Meal Plan to Gain Weight

      12. Chapter 8: Delicious Breakfast Recipes

      13. Chapter 9: Tasty Lunch Recipes

      14. Chapter 10: Mouthwatering Dinner Recipes

      15. Chapter 11: Snacks, Smoothies, and Protein Shake Recipes

      16. Chapter 12: Tracking & Measuring Progress

      17. Conclusion

      18. References

      1

      Introduction

      "Our bodies are our gardens, to which our wills are our gardeners."

      —William Shakespeare (Othello, 1622)

      There are many male body types, with some men more prone to muscle tone than others. A person’s physique is a matter of genetics passed down from their family tree. But even those blessed with good physical genes must work to maintain peak fitness and form. Those with a leaner body type can achieve more muscle mass, too. Look at how Zachary Levi or Henry Cavill transformed their bodies. They are both prime examples of people with little to no muscle mass that gained a physique most can only dream of. They did so through strenuous work and a balanced diet plan.

      Toned muscle definition demands a rigorous training program and strict dietary control. Even the Rock or Morgan Aste has had to work hard to get their body shape or maintain it. No one starts all bulked and shredded unless you are Superman or a baby Hulk. Even those with a naturally muscled frame type must work to maintain their ripped bodies.

      This book is to help anyone working hard on their bodies but not seeing the desired results. It is for anyone who wants to start putting on muscle but is unsure where to start. Even the seasoned bodybuilder will find the no B.S. approach to nutrition in this book informative and of value.

      You will be introduced to the five key fundamentals of nutrition. These will help you cut through the fat to gain muscle mass and help you achieve the body you’re after. The book will cover what to eat, when, and if meal timing is important. There are examples of meal plans, tips, and tricks on preparing meals and recipes. You will learn how to track and measure your performance to ensure progress.

      Listen…I know the feeling of doubt that creeps into your mind when you first set out to train. I know the frustration of hitting that body mass plateau where you get stuck. It is not a nice feeling when no matter what you throw at your training or diet change, your body mass does not change. The only thing you have to show for the extra effort is injuries from pushing too hard. I know the headspace that puts you in! You feel like that little whispering voice of self-doubt is back to laugh at you.

      By the way, my name is Stephan Garner. I’m a former fitness trainer and nutritionist. I decided to write this book to help people with the same struggles I had growing up. You see, I was once a skinny kid with no self-confidence. I spent my entire high school and college years feeling inadequate to muscled jocks.

      Eventually, I got tired of feeling unworthy due to my lack of bulging biceps or six-pack abs. I set out to make a change. I joined the best strength training classes possible and learned about nutrition. To my surprise, with the right knowledge, it did not take long to start seeing the results of my efforts. I never felt so great as in those first few months, and my confidence grew from the inside out. I had a newfound sense of self that kept egging me on and pushing me to reach the next goal and strive for more. I found that changing your diet and how you look at nutrition is like teaching an old dog new tricks. You must break old eating habits and embrace new ones to transform your lifestyle. This is easier said than done because, through the years, we train our minds, along with our bodies!

      But I did it! I am stronger, feel great, and have surpassed my body transformation goals.

      I found that changing your diet and how you look at nutrition is like teaching an old dog new tricks. You must break old eating habits and embrace new ones to transform your lifestyle. It is easier said than done because, through the years, we train our minds, along with our bodies!

      If I can do it, then so can you! That is the whole reason I wrote this book. I want to help others cut through the fat and gain muscle mass. This book is for anyone serious about transforming their body with strength training nutrition.

      2

      Chapter 1: The five key Fundamentals

      It was the summer of 2005; I had just finished hitting my chest that night and going for a 30-minute run. I’ve been going to the gym for about two months up to that point. I stood in front of my bathroom mirror with my shirt off, grabbing my rolls. I thought, why in the hell don’t I see any change yet? I had a skinny fat issue, which meant I looked skinny but was really fat.

      "Oh well… I thought to myself.

      To relieve my frustration, I did the one sensible thing that always worked. I drove to the nearest burger drive-through. I ordered not just one but two! Double cheeseburgers! With a large coke and fries to top it off.

      Midway through, stuffing my face like a starving hyena, it hit me. I sat back, feeling bloated and disgusted. I asked myself, What the fuck am I doing?’ why am I doing this? I immediately dumped the burger in the trash. I didn’t realize it at the time, but this moment changed the course of my future.

      Sometimes, we do things unaware of why we do them. They’re just habits. That night I realized that I’d been taking my nutrition for granted. I needed a reality check. If I wanted to progress with my body, I had to do things differently. Over the following years, I took dieting and nutrition seriously, which led to a career in nutrition and training. I met with trainers and nutritionists to learn how to achieve the body I wanted. This chapter focuses on learning the fundamentals of nutrition, the core to begin your body transformation.

      Why Nutrition Is Important for Training

      The best analogy to explain the importance of nutrition is one of building a house.

      First, you cannot build a house without the right materials.

      Secondly, the house will not turn out correctly if you do not know how to build a house.

      Third, your house will only be as good as the materials you used to build it and its structure.

      Without the correct raw materials, your body cannot function at its peak performance. You will probably struggle to function at all. The raw materials your body needs to build and shape come in the form of nutrition.

      You will not get that muscle gain or ripped torso without proper nutrition and a healthy diet. Adequate nutrition is vital for muscle growth, cutting down, and even trying to bulk up. It does not matter how hard you train or push yourself. If you are not fueling your body correctly, you will not grow muscle. You may even lose muscle.

      In a nutshell, proper nutrition is vital to a healthy lifestyle. It takes physical activity along with a nutritious, healthy diet for the body to function at its peak. Proper nutrition promotes overall health and lowers the risk of chronic diseases.

      Building a Strong Nutritional Foundation

      There are millions of diets and various rules for achieving your perfect body. Some of these plans are for bulking up. Others are geared towards cutting down to obtain more definition. There are also plans built to simply maintain your body. Many of

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