Isometrics Nutrition

Disclaimer
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Copyright Isometrics Strength 2014. All Rights Reserved.
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No part of this ebook or any of its contents may be reproduced,

copied, modified or adapted, without the prior written consent of the
author, unless otherwise indicated for stand-along materials.

Commercial use and distribution of the contents of the ebook is not

allowed without express and prior written consent of the author.

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Isometrics Nutrition

Table of Contents
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Chapter 1 - Nutrition Plan

Plan 1 Overview - Fat Loss

Plan 2 Overview - Muscle Growth

Chapter 2 - Plan 1 Fat Loss

Plan 1 Rules

Vegetables to Consume

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Proteins to Consume

13

Three Important Keys to Success

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Chapter 3 - Plan 2 Muscle Growth

17

5 Rules for Building Mass

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Rule 1: Eat More Protein At Every Meal

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Rule 2: Eat More Calories

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Rule 3: Eat Carbs After Your Workout

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Rule 4: Eat More Fat

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Rule 5: Meal Planning

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Isometrics Nutrition

Chapter 1 - Nutrition Plan

Food is the fuel that will drive your workouts and help your body
rebuild.

It is vital to have a clear food plan. Whether you are trying to

decrease body fat and get lean or build muscle mass, knowing
what to eat and when to eat is half the equation.

This part of the program is designed to teach you how to eat. Your
body will need nourishment, in order to fuel itself properly, for
muscular development, fat loss and optimal living.

If you follow the guidelines you will see amazing results in 8

weeks.

I have been helping people achieve their ideal body for a long
time now. I used to try to force people to eat perfectly in order to
get the body they want.

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This strategy rarely worked.
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First, we live in a world with social events that we have no control

over. Unexpected events, work demands, and celebrations are
just a few factors that prevent us from sticking to a regimented
diet plan.

Secondly, we are human. Our body craves certain foods so

strongly it can be difficult to control. Have you ever noticed your
body doesnt usually crave something healthy like broccoli or
zucchini. When our diet plan is so regimented that we have to rely
on self will over our taste buds, we are bound to fail. If we are
really determined we may overcome food temptations the first few
times but eventually we are going to cave. It just gets worse from
Isometrics Nutrition

there. Once we fall off a little it feels like we have fallen off all the
way. In which case, we give up and throw everything out. Instead
of eating one bowl of ice cream we say, Heck, might as well eat
the whole carton.

Thats why in both the Fat Loss/Lean Gains Plan and Muscle
Growth Plan I have specially designed cheat days/meals.

If you have created the habit of healthy eating already then you
may not need these cheat days. However, if you are used to
weekly fast food runs than this plan will help you ease into
healthier eating habits without becoming a different person (like in
the Snickers commercials). Since I want you to succeed, Im
offering some flexibility.

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Plan 1 Overview - Fat Loss
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For those of you that need to lose body fat and still want to gain
lean muscle mass you will be following Plan One. In this section, I
teach you the exact diet program to follow in order to achieve this.

As mentioned above, there are cheat days that are worked into
the system so you wont feel like you are going crazy.

But I promise you that if you follow this system, you will see an
astounding difference in 8 weeks.

And the best part is you wont be counting calories or

macronutrients.

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Who actually likes to count other than Count Dracula?
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Isometrics Nutrition

Plan 2 Overview - Muscle Growth

For those of you that are considered a hard-gainer and find it
super difficult to pack on muscle, I have a plan for you.

You will be following a diet regiment that is designed to feed the

muscle with high quality nutrients and enough calories to grow
bigger.

Included in this program is a recipe guide that can be utilized on

both programs.

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Lets get started...
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Isometrics Nutrition

Chapter 2 - Plan 1 Fat Loss

Losing body fat is simple once you understand some basic

concepts about macronutrients.

Macronutrients are the foundation of nutrition. They are fats,

carbs and protein.

Manipulating them in a certain way has a direct impact on your

body physique. Most of the professional body builders and
athletes know the exact quantities of macronutrients they need
every day down to the calorie. Professional body builder, Jay
Cutler spends over $100,000 a year to make sure his nutrition
supports his goal of being the top body builder in the world.

Thats well and good for Jay but what about the rest of us? I dont
know about you, but I dont have that kind of cash to spend on
food.

There are many programs on the market that ask you to count
calories or even grams of each macronutrient: carbs, fats or
protein.

Some say you should eat 40% carbs / 30% fats / 30% protein.
Others say 50% fat / 25% carbs / 25% protein. If you want to be a
slave to counting macros than be my guest. However, there is a
much easier method of losing body fat and getting lean muscle
that supports optimal vitality as well.

Heres the plan: 5 days a week eat ONLY meat and

vegetables. 2 days a week eat whatever you want.

Isometrics Nutrition

The basis of the plan is a technique called, Carb Cycling. Carb

cycling has been used by professional fitness models for dropping
body fat quickly.

Several weeks before a photo or video shoot they drop their total
carbohydrates in their meals to very low amounts. They then have
2 days a week where they eat high carbs.

On the days that you are not eating large amounts of

carbohydrates your body will be rely on stored fat for fuel. This is
a good thing!

Then on the days where you eat whatever you want you will
naturally choose meals with high carbs because you are craving
them. These carbs help boost the metabolism back up and allows
you to continue to burn fat even while enjoying a bowl of ice
cream.

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But Todd, dont I need carbs to fuel my body for my workouts?
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Your body DOES need carbs for fuel. First, your body looks to the
muscle which stores glycogen (sugar) and will utilize that
resource. If the muscle cells are depleted than it will look to the
liver. If the liver is depleted than it will burn stored fat. By eating
low carbs for 5 out of the 7 days, you deplete the muscle and liver
storage tanks allowing the body to burn fat. BOOM. Lower body
fat = better muscle definition!

You will be eating a different type of carb. Vegetables are made

up of mostly carbohydrates. And they are the healthy kind. Not the
kind that spike blood sugar and make your body store the sugar
as fat. Vegetables can be eaten in full abundance.

You can choose your cheat days however you want, but keep
them consistent over the next 8 weeks.

Isometrics Nutrition

For example, you can have both Saturday and Sunday be your
cheat days and eat only meat and veggies on the week days.

If you think it would be too hard to go that many days on only

meat and veggies than do 3 days meat/veggies, 1 day cheating, 2
days meat/veggies, 1 day cheating.

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Here are some sample options:

Mon: M/V
Tues: M/V
Wed: Cheat
Thurs: M/V
Fri: M/V
Sat: Cheat
Sun: M/V

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or
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Mon: M/V
Tues: M/V
Wed: M/V
Thurs: M/V
Fri: M/V
Sat: Cheat
Sun: Cheat

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Plan 1 Rules
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1. 5 days out of 7 will be just consuming meat, fish, eggs and/or a

PROTEIN supplement (as long as the carb content is low) with
a NON - Starchy vegetable. (See the list on the following
page for acceptability. If its not on the list its most likely too
starchy for our plan.)
Isometrics Nutrition

2. No dairy on your meat & vegetable days with the exception of

your protein supplement.

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3. No fruit on your meat & vegetable days.
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4. Every day try to drink half your body weight in water. Often, we
feel hungry when our body is just dehydrated.

5. Eat 4-5 meals a day even on cheat days. If you open your
mouth, its a meal. ;)

6. You will have 2 cheat days. This is your day to eat whatever
you crave: dairy, alcohol, pasta, fruit and sugar. Obviously, I
recommend still making healthy choices, but I am putting zero
restrictions on you.

7. I am not requiring you to keep track of amounts of food unless

you choose to do so. However, I do want you to write down
what you are eating so that you are aware of WHAT you are
consuming.

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One last stepthe most important
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I also want you to take it a step further. After each day or

throughout, jot down a quick note about how you felt. Did you feel
hungry? Did you overcome temptation? Did you notice sudden
tiredness or grogginess? Pay attention to headaches, skin rashes,
fatigue, bloating etc. these are all symptoms of your body reacting
to food. The point of this section is to have you become aware of
the physical, emotional, and psychological effects food can have
on your bodies and certain triggers that may be putting your body
in the negative.

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Vegetables to Consume

Amaranth or Chinese spinach

Artichoke
Artichoke hearts
Asparagus
Bamboo shoots
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage (green, purple, bok choy, Chinese)
Carrots
Cauliflower
Celery
Chayote
Coleslaw (packaged, no dressing)
Cucumber
Daikon
Eggplant

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Greens (collard, kale, mustard, turnip)

Hearts of palm
Jicama
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Rutabaga
Salad greens (chicory, endive, escarole, lettuce, romaine,
spinach, arugula, radicchio, watercress)
Sprouts
Squash (summer, crookneck, spaghetti, zucchini)
Sugar snap peas
Swiss chard
Tomato
Turnips
Water chestnuts
Yard-long beans

Enjoy other vegetables such as potatoes, corn, sweet potatoes,

on your cheat day along with your favorite grains. Grains to enjoy
on your cheat day are rice, quinoa, buckwheat, couscous, and
wheat.

Although, beans are a great source of nutrients they are both high
in protein and carbs so they would also be an excellent choice to
enjoy on a cheat day rather than a Big Mac. The same is true of
peanuts and other nuts.

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Isometrics Nutrition

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Proteins to Consume

Eggs
Tofu (Organic Only)
Beef
Turkey
Ham
Chicken
Cod
Tilapia
Tuna
Salmon
Shrimp
Sausage & brats (No added sugar & dairy)
Protein Supplement (Low in carbs and no sugar. May contain
dairy.)

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Lets Set A Few Ground Rules For Cheat Days:
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Cheat Days are not designed to give you the liberty to gorge on
pizza and ice cream 5 meals a day until youre about to throw up.
Yes, you can have pizza and ice cream if you desire. Yet, the goal
of the Cheat Day is to restore your liver and muscles with
glycogen (sugar) and allow you to partake in the joys of eating
foods you love.

Its about making you sane again after just consuming meat and
veggies on the other days.

We have included a recipe book that leads you through lots of

healthy options to eat on your Cheat Days. Some of them are low
carb. Some are high carb. Use these days to explore. Eat fruits
you havent tried before. Consume nuts and seeds. Make a

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burrito with black beans and chicken and have a second helping.
It will still help with your fat loss.

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Three Important Keys to Success
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You may have thought that a rule that says, eat only meat and
veggies didnt need explaining. However, there are some other
important issues to address:

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Key 1: Eat Mostly Organic/Free Range Meat
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This diet requires a lot of meat. If you are eating low quality meat
and eggs than this will cause problems. Most of the meat you find
in the super market is filled with hormones and antibiotics. The
animals were fed corn or other grain that was genetically
modified. These added chemicals can cause inflammation in your
gut and harm you in other ways.

Strive to eat organic, free range meat. It will be a little more costly
but it IS worth it. Try to make sacrifices in other areas in your
budget so that you can abide by this rule. There is a reason, I
placed it in the number one spot.

Key 2: Eat Even When You Are Not

Hungry

Decreasing total caloric intake does

not cause fat loss. In fact, it causes fat
retention. Why? The reason is
because your metabolism slows down.

You must eat regularly in order to keep

your metabolism burning fat.

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Key 3: Eat An Assortment of Veggies

In this diet, veggies are your best friend. The list above gives you
many options to choose from. Dont get stuck in the same eating
routine day in and day out.

Many different types of vegetables contain lots of different types

of nutrients that your body needs.

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What Exactly Should I Eat?
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On your meat and veggie days there is a list above. I want to

mention that this list IS exhaustive. By that, I mean: EAT ONLY
WHATS ON THIS LIST.

I dont want to hear, But Todd, potatoes come from the ground.
Arent they considered vegetables? or What about XYZ? Cant I
eat that?

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No. Just stick to the list.
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Well, there you have it. If you eat just the above foods for five
days out of every seven over the next 8 weeks I guarantee youll
see a significant drop in body fat.

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How many meals should I be eating on my meat/veggies

days?

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Try to eat 4-5 meals per day. The meal will consist of a meat and
vegetables. Thats it. No seeds. No fruit. Nothing else. Save
anything else you can imagine for your cheat days.

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How do I cook for my family when Im eating like this?

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Youll have to make the sacrifice of cooking separate meals for

them on your meat/veggie days. True change in physique takes a
change in eating. Your family can still eat the way they choose but
five days a week youll be sticking to a very simple meat/veggie
diet.

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Chapter 3 - Plan 2 Muscle Growth

Nutritionally, the key to building muscle is getting enough protein

and calories. You need to eat in excess in order to make gains in
mass.

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I am going to repeat that for emphasis.
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YOU NEED TO EAT IN EXCESS IN ORDER TO GAIN MASS.
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You need to eat until you feel like you are going to throw up. And
then eat some more.

You need to teach your body that it requires more food.

Physiologically, it is impossible to gain mass without having an
excess amount of calories.

Now, that I have that on the table, let me teach you the 5 rules for
building mass. If you follow these rules youll see an increase in
size.

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5 Rules for Building Mass
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Rule 1: Eat More Protein At Every Meal
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How much protein should you get?
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You should strive to get about 1gram of protein per lb. of

bodyweight.

For example, if you weigh 150 lb. than you should be getting at
least 150 grams of protein. Youll want to break it up into 5-6
meals. So each meal youd be getting about 30 grams of protein.
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If I told this rule to myself a long time ago my jaw would have
dropped. What? How can I eat that much?

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Its not really that hard. Here are some easy examples.
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Eggs: Each egg is about 7-8 grams of protein. Make yourself 4

eggs for breakfast and top it with some hemp seed and youre
already over 30 grams.

Turkey Burger: My wife and I get turkey burgers from Costco.

They are 33 grams of protein per burger. Fry it up in the pan and
in 8 minutes you have your protein content.

Tuna: I dont advocate eating too much tuna because of the

potential heavy metal content but each can contains 33 grams of
protein. Dump the can on your salad and you have met your
protein quota.

As mentioned before, in Plan 1, for Fat Loss, here are some other
great protein examples:

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Eggs
Tofu (Organic Only)
Beef
Ham
Chicken
Cod
Tilapia
Salmon
Shrimp
Sausage & brats (Free of sugar &
dairy)
Protein Supplement (Low in carbs
& free of sugar. May contain dairy.)
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Rule 2: Eat More Calories
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I have already highlighted this a little in the intro for this section.
However, I need to touch on some other points.

When you are a hard gainer eating should be your main job. You
should feel like you are always eating.

Im not a big believer in counting calories or macro nutrients. If

you are eating 5-6 meals a day and hitting your protein
requirements than this will be a good starting point for gaining
mass.

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Also, the scale can be a friend when trying to gain mass.
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What?! Todd, I thought the scale was a horrible way to measure

fitness.

It is true that the scale only measures weight. It doesnt take into
consideration body fat, lean muscle mass, etc. For this reason, if
someone is trying to lose weight/fat the scale is a horrible
measure. How clothes fit and how someone looks are much
better tools.

For the hardgainer, the scale can be a great tool. Hardgainers

typically dont easily see an increase in fat. So, if they start seeing
the scale go up than they can almost be sure that it is muscle
mass. Add to this fact with how clothes are fitting and seeing a
more impressive physique when looking in the mirror equals the
three tools for measuring how your building mass is going.

If you are noticing that the scale is not climbing, eat more. If you
see the scale creeping up just a bit, keep eating. Eating is your
ticket to mass and growth.

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Rule 3: Eat Carbs After Your Workout
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Its important to eat carbs after your workout. The isometrics

program is intense and thermogenic. You will be draining your
glycogen and liver storage tanks when going through the
workouts.

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When you are done with your workout eat some healthy carbs.
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Here are some examples:

Sweet potato
Oatmeal (not instant)
Steel cut oats
Buckwheat
Brown rice
Yams
Quinoa
Cous Cous
Any time of beans
Fruit (simple sugar, limit these because they spike blood sugar)

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How Many Carbs Should I Eat?
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Carbs are considered your tool for bulking. You need to eat them
in excess just like protein and fats. Remember that protein is still
your constant for your 5-6 meals. In the below Meal Planning
Rule, Ill walk you through exactly how to create your meals.

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Rule 4: Eat More Fat
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Healthy fats increase testosterone levels. This is one reason why

hard gainers need to eat them in excess.

Testosterone is the male sex hormone that is a huge contributor

to muscle growth.
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You should be eating the following foods in abundance.
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Healthy Fats:
Avocado
Sunflower seeds
Pumpkin seeds
Flaxseed
Hemp Seed
Olive oil
Coconut oil
Coconut butter
Grape seed oil
Brazilian Nuts
Cashews
Almonds
Pecans
Walnuts
Peanuts in moderation (known as an high allergy food)

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How Much Fat Should You Eat?
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Simple answer? More. Honestly, when you are bulking you cant
get enough healthy fats.

Seeds and nuts are great for snacks and preserve very well in
cold and warm climates.

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Rule 5: Meal Planning
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Your two foundational food groups for EVERY meal you eat will
be: protein & vegetables.

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Salads, steamed vegetables, fried vegetables in oil, cooked

vegetables, raw vegetables are all great options to use as your
base.

The nutrients that vegetables provide the body will help

accelerate muscle growth. Include them at EVERY meal.

Protein as mentioned above is also a main stay for each meal.

Get about 1 gram of protein per lb. of body weight. As your body
weight increases so should be the amount of protein your eat.

Since youll be eating 5-6 meals a day, you can break half of them
into carb meals and the other half into fat meals. This is an
option just to make sure you are not loading up on one more than
the other.

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How much should you be eating?
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Remember that this plan is not about counting. For your carb
meals make sure you are getting enough protein/vegetables then
eat carbs (healthy ones from the list) until you are stuffed. That
stuffed feeling will be your barometer. As your stomach expands,
the stuffed feeling will expand and youll be able to eat more.

For your fat meals make sure you are getting enough protein/
vegetables than eat fats (healthy ones from the list) until you are
stuffed.

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Pretty simple.
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-Todd

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