About  Eamon    

 
Eamon   Lovett   is   the   owner   of   Lovett   Nutrition   and   our   expert   Nutrition   tutor   here   at  
the   Fitness   Institute.   He   graduated   with   an   MSc   in   Sports   Performance   from   the  
University   of   Limerick,   and   is   currently   studying   for   a   Postgraduate   Diploma   in  
Applied  Sport  &  Exercise  Nutrition,  accredited  by  the  International  Society  of  Sports  
Nutrition  (ISSN).      

Eamon  has  years  of  experience  working  in  fitness  &  nutrition  in  a  gym  environment,  
and   has   since   focused   his   expertise   to   work   within   Sport/Performance   Nutrition.  
Eamon  has  a  particular  interest  in  nutritional  strategies  to  optimise  fat  loss,  maximise  
muscle  gain,  recovery  and  nutrient  fuelling  strategies.    

Healthy  eating  in  today’s  world  can  be  difficult,  but  it  doesn’t  need  to  be.  Food  is  a  
very  important  part  of  our  lives,  and  it  should  never  be  seen  as  the  enemy.    

Learn  how  to  make  your  food  work  for  you,  and  how  to  make  it  fit  in  to  your  lifestyle  
to  achieve  the  results  you  want.  We  can  show  you  recipes  to  suit  your  needs,  what  
foods  to  avoid,  and  which  to  include.    

Our   Nutrition   course   covers  nutritional   programming   for   fat   loss,   muscle   gain,  
improved   health,   and   increased   performance;   as   well   as   introducing   you   to   the  
scientific  principles  that  help  us  guide  why  we  choose  certain  methods.  

We  hope  you  enjoy  this  guide  written  by  our  Nutrition  tutor  Eamon  and  please  let  us  
know  if  you  have  any  questions  or  would  like  to  sign  up  to  our  course  by  contacting  
stephen@thefitnessinstitute.ie  

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Contents  
1. What  is  flexible  dieting?  
o Who  should  use  it?  
o What  are  the  benefits?  
o What’s  the  catch?  
o What  foods  should  I  eat?  

2. Basics  

o Macros  
o Micros  

3. How  to  Count  Macros  

o Calculate  Energy  &  Macro  Requirements  

o Calculate  current  Energy  &  Macro  intake  
 

4. Goal  Considerations  

o Energy  Balance  
o Muscle  Gain  
o Fat  Loss  

5. Measuring  Progress  

o Assess  
o Reassess  
o Adjust  

6. Special  Considerations  

o People  who  shouldn’t  use  Flexible  Dieting  

o Free  Foods  
o Foods  to  Avoid  

7. Frequently  Asked  Questions  

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What  is  Flexible  Dieting?  

Flexible   Dieting   is   more   or   less   the   same   as   the   IIFYM   (If   It   Fits   Your   Macros)  
approach  to  nutrition.  The  definition  will  vary  depending  on  who  you  talk  to,  but  in  a  
nutshell,   it’s   a   semi-­‐structured   nutrition   plan   that   allows   for   the   not-­‐so-­‐nutritious  
foods  you  love  to  eat.    

Who  is  this  guide  designed  for?  

Anyone  and  everyone  who  wants  a  sustainable,  healthy  (physically  &  mentally),  and  
results  driven  strategy  to  good  health  and  looking  good  naked.    

You  may  not  be  looking  to  change  your  weight  at  all,  but  rather  you’re  looking  for  an  
easier   way   to   manage   your   food   intake.   Flexible   dieting   is   perfect   for   eating   great  
food,  without  depriving  yourself.    

What  are  the  benefits  of  Flexible  Dieting?  

First   let   me   ask   you   this,   have   you   ever   gone   on   a   ‘diet’   before?   The   kind   of   diet  
where   you’re   not   allowed   to   eat   any   sweets,   cakes,   fruit,   milk   or   even   eat   out?   All  
that’s  allowed  is  chicken,  lettuce  and  if  you’re  lucky  you  can  have  a  banana.  I  know  I  
have,  and  it  sucks!    

I  craved  foods  I  never  wanted  before,  and  worst  of  all,  I  could  only  focus  on  the  foods  
I  wasn’t  allowed!  It’s  human  nature  to  want  the  things  you  can’t  have,  you’re  in  good  
company.   The   end   result   is   usually   an   all   out   binge,   a   cheat   meal   from   hell,   and   your  
weeks   work   of   restrictive   dieting   gone   out   the   window.   Restrictive   dieting   is  
disordered  eating.  It  may  be  physically  healthy,  but  it’s  definitely  not  psychologically  
healthy.   Our   life   shouldn’t   centre   solely   on   food,   it   should   be   something   that   we  
experience  along  the  way.  

Truly   good   nutrition   is   about   balance.   Any   one   of   your   health,   body   composition,  
performance  &  personal  preferences  should  never  be  completely  compromised.  

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Flexible   dieting   allows   for...well...   flexibility!   The   first   rule   of   flexible   dieting   is;  
nothing  is  off  limits.  If  there’s  a  food  you  absolutely  love,  it  has  a  place  somewhere  in  
your  food  intake!  If  you’re  not  enjoying  the  process,  then  what’s  the  point?  

It   helps   us   cut   back   on   relapses   too.   Remember   the   all   out   binge?   They’re   far   less  
likely  to  happen  when  you’re  not  depriving  yourself.  Plus  if  a  binge  should  happen,  
it’s  not  going  to  be  an  all  out  massacre.    

Ok,  so  I  can  eat  whatever  I  want?  What’s  the  catch?  

Here’s   where   the   Lovett   Nutrition   spin   comes   in   to   Flexible   Dieting.   I   love   when   I   see  
that   you   can   manage   the   food   you   love,   without   going   overboard.   But   there   are  
some  other  considerations  to  make  too.  

Vitamins   &   Minerals   are   absolutely   essential   for   living,   no   matter   who   you   are   or  
what  your  goal  is,  you  need  these  micronutrients  too!  

So   let’s   say   you   want   to   base   your   dieting   completely   on   chocolate   &   milk.   That’s  
fantastic   to   work   out   your   macronutrient   requirements   based   on   these   foods   you,  
but   the   problem   there   is   your   vitamin   &   mineral   requirements   will   suffer!   Your  
energy  levels  will  dip,  your  immune  system  will  follow  suit,  and  you’ll  end  up  feeling  
like  crap.  I  don’t  want  to  see  that  happen,  and  it  defeats  the  purpose  of  using  flexible  
dieting  in  the  first  place.    

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So  what  should  I  be  eating?  

Aim  to  centre  90%  of  your  calorie  intake  around  nutrient  dense  whole  foods.  Use  the  
remaining   10%   however   you   like.   If   you   want   to   include   even   more   nutrient   dense  
foods,  go  for  it!  If  you  want  the  occasional  slice  of  carrot  cake,  fit  it  in!  It’s  all  down  to  
what  you  prefer.  

What  is  a  nutrient  dense  food?  

Nutrient  density  refers  to  the  amount  of  vitamins,  minerals,  fibre  or  phytonutrients  
(plant  nutrients)  that  are  contained  in  a  food  (e.g.  Garden  Salad  Vs  Candy  Floss).  They  
may  have  similar  macronutrient  amounts,  but  when  it  comes  to  micronutrients  the  
candy  floss  doesn’t  stand  a  chance.    

If   it   was   grown   in   the   ground,   or   in   a   tree,   and   it   hasn’t   had   the   life   processed   out   of  
it;  chances  are  it’s  good!  If  it  swims,  run  or  flys;  chances  are  it’s  also  a  good  choice!  

Include  the  foods  that  have  high  nutrient  density,  but  also  allow  for  the  foods  that  
aren’t.   There   is   no   single   food   that   will   make   you   lose   or   gain   fat/muscle.   The  
outcome   we   see   in   our   bodies   is   a   result   of   all   the   nutrients   we   consume   as   a   whole.  
Any  single  food  can  make  you  gain  body  fat  if  you  eat  enough  of  it.  The  same  way  
any  single  food  can  help  you  lose  fat  if  you  eat  less  of  it.    

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The  Basics  

Carbs  

Minerals   Protein  

Vitamins   Fat  
 
 

What  is  a  Macronutrient?  

There   are   three   macronutrients;   Protein,   Fat   &   Carbohydrates   (Carbs).  Macro   means  
big,  so  in  other  words,  you’re  saying  big  nutrients.    

Macros  are  the  only  nutrients  that  provide  energy  in  your  diet;  

• Protein  (4Kcal)  
• Fat  (9Kcal)  
• Carbohydrate  (4Kcal)  

Alcohol   provides   energy   too   (7   Kcal),   but   technically   it   isn’t   a   nutrient.   It   actually  
takes  away  from  our  nutrient  stores,  rather  than  adding  to  it.  Although  alcohol  isn’t  
considered   within   the   calculations   in   this   guide,   it   should   be   accounted   for   in   your  
calorie  intake  if  you’re  a  habitual  drinker.    

Micronutrients  

Micronutrients   are   tiny   nutrients   in   the   diet,   which   your   body   needs   to   function  
properly.   Vitamins,   Minerals   &   Phytonutrients   (Plant   nutrients)   are   all   classed   as  
micronutrients  (micros).    

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Deficiency   in   any   of   these   can   lead   to   low   energy,   impaired   immune   function,  
anxiety,  depression,  injury;  and  an  impaired  ability  to  burn  fat  and  build  muscle.    

It’s   very   difficult   to   ‘count’   micros   in   your   diet,   and   it’s   almost   impossible   to   know  
how  much  your  body  is  absorbing  and  using,  without  a  blood  test.    

A   rule   of   thumb   to   go   by   in   making   sure   you’re   hitting   your   micronutrient  

requirements  is  to  base  at  least  90%+  of  your  food  intake  of  whole  foods.  Minimally  
processed  foods  maintain  a  lot  of  their  natural  nutrient  quality,  eating  a  varied  diet  
of  whole  foods  is  a  great  way  to  keep  you  covered.    

If   you   are   in   doubt   about   whether   or   not   you’re   nutrient   deficient   in   one   or   more  
micronutrients,  it  may  be  worth  getting  in  touch  with  your  GP  to  have  a  blood  test.  

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How  to  Count  Macros  

How  do  I  figure  out  my  Macros?  

This   part   can   be   tricky,   but   I’ve   made   the   steps   as   simple   as   possible   down   below.  
Complete   each   step   before   moving   on   to   the   next.   Keep   in   mind   at   all   times   that  
these  figures  are  purely  based  on  estimations.  They’re  not  an  exact  science,  but  it’s  a  
good  start.  

Step  1:  Calculate  your  Resting  Metabolic  Rate;  

Your  Resting  Metabolic  Rate  (RMR)  is  the  minimal  energy  you  require  to  keep  your  
body  ticking  over.  So  even  if  you  were  to  stay  in  bed  all  day,  regardless  if  it’s  from  
illness  or  laziness,  you  still  need  energy!  

You  can  calculate  it  yourself  using  the  formulas  below,  or,  if  you’re  number-­‐phobic,  
you  can  use  an  online  calculator.  Search  ‘IIFYM  macro  calculator’  online.  

• Male  BMR  =  66.5  +  (13.75  X  Weight  in  Kg)  +  (5  X  Height  in  Cm)-­‐(6.78  X  Age)  
• Female   BMR   =   655   +   (9.56   x   weight   in   kg)   +   (1.85   x   height   in   cm)   –   (4.68   x   age  
in  years)  
o 1Kg  =  2.2lbs,  1  stone  =  14lbs,  1  inch  =  2.54cm,  1  foot  =  12  inches  

Just   as   an   example;   if   we   had   an   80Kg   male,   who   is   175cm   in   height,   and   25   years  
old.  His  BMR  would  equal  to;  

=  66.5  +  (13.75  X  80)  +  (5  X  175)  –  (6.78  X  25)  

=  66.5  +  (1,100)  +  (875)  –  (169.5)  
=  1872  Kcal  

One  easy  trick  to  calculate  your  RMR  without  all  of  the  calculations;  is  to  figure  out  
your  weight  in  pounds,  and  add  a  zero.  So,  if  you  weight  200  lbs,  your  BMR  would  be  
2000  kcal.  This  is  another  rough  guesstimation,  but  it  can  save  you  time  if  you  don’  
If  you  weight  80Kg,  your  RMR  would  be    roughly  1760  kcal  (2.2  lbs  in  1Kg).    

 
 

 
 

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Step  2:  Adjust  for  Activity  Levels  

Your  RMR  is  the  bare  minimum  amount  of  calories  you  need,  your  daily  activity  levels  
add  an  increased  demand  for  daily  energy  too.    

Use  the  table  below  to  find  the  activity  level  value  that  suits  you.  

Daily  kilocalories  needed  =  BMR  x  

Chair-­‐bound  or  bed-­‐bound  (Little  to  no  exercise)  
1.2  

Seated  work  with  no  option  of  moving  (Light   Daily  kilocalories  needed  =  BMR  x  
exercise  (1–3  days  per  week))   1.375  

Moderate  physical  activity  at  work  (Moderate   Daily  kilocalories  needed  =  BMR  x  
exercise  (3–5  days  per  week))   1.55  

Moderate  physical  activity  at  work  (Heavy  exercise   Daily  kilocalories  needed  =  BMR  x  
(3–5  days  per  week))   1.725  

Considerable  physical  activity  at  work  (Very  heavy  

Daily  kilocalories  needed  =  BMR  x  
exercise  (twice  per  day;  7+  training  sessions  per  
1.9  
week))  

 
If   you’re   moderately   active,   and   exercise   4   times   a   week   you   would   use   a   value   of  
1.5.  

Take   your   RMR   (1760kcal)   and   multiply   it   by   your   activity   level   (1.5);   which   would  
give  us  2640kcal.  This  is  your  average  daily  energy  requirement.  

One  word  of  caution  moving  forward,  this  is  a  very  rough  guesstimate  of  your  body  
energy   needs.   All   of   the   figures   calculated   are   based   on   average   numbers   from   an  
average  population,  and  you  are  far  from  average.    

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Your   metabolism   could   be   completely   different   from   the   people   studied   to   create  
these   formulas,   so   the   estimates   need   to   be   taken   with   a   pinch   of   salt.   If   you   find  
your   body   is   not   responding   to   your   ‘recommended’   intake,   we   need   to   make   a  
change.    

There’s  a  list  of  frequently  asked  questions  at  the  end  of  this  guide,  if  you  can’t  find  
the  answer,  don’t  be  afraid  to  ask!  Email  stephen@thefitnessinstitute.ie    
 

Step  3:  Calculating  your  Macro  Requirements  

This  is  the  part  most  people  have  trouble  with.  If  you  find  the  numbers  aren’t  adding  
up,  take  it  back  a  step.    
(i) Calculate  your  Protein  needs.    

Your   protein   needs   are   based   on   your   body   weight.   Protein   needs   in   the   body   are  
huge  (you  need  it  for  pretty  much  every  vital  process),  so  it’s  very  important  not  to  
skip  out  on  your  daily  intake.  

It’s  important  to  gradually  increase  your  intake  over  time.  So  for  example,  if  you’re  
only  eating  a  course  of  protein  once  a  day  (chicken  with  dinner),  jumping  to  5  breasts  
a   day   is   far   too   much   too   soon.   Take   it   slow   and   steady,   increase   to   a   suitable   intake  
progressively.    

Aim   for   2.0   grams   of   protein   for   every   Kilo   body   weight.   This   amount   will   ensure  
you’re  eating  enough  to  repair,  recover  &  regenerate  your  body.  Let’s  say  you  weight  
80Kg,  and  you  want  to  take  in  2  grams  per  Kilo.    
80  x  2.0  =  160  grams  of  protein  per  day.  

If  you  go  over  160  grams  of  protein,  it’s  not  a  problem.  One  concern  I  would  have  is  
that  protein  is  very  satiating  (it  makes  you  less  hungry),  and  if  you  eat  far  too  much  
of   it,   you   may   end   up   not   eating   the   other   nutrients   you   need   in   your   diet.   But   in  
most  cases,  eating  too  much  protein  is  not  a  problem  (it  may  actually  help  you  lose  
weight).    
(ii) Calculate  your  dietary  Fat  needs  
Fat  is  essential  in  the  diet,  and  unfortunately  most  people  make  an  effort  to  avoid  it.    

80%+  of  your  dietary  fat  should  come  from  quality  sources  (Fish,  Meat,  Eggs,  Nuts,  
Coconut  Oil,  Olive  Oil).    
 

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The  one  source  of  fat  that  you  should  eat  as  little  as  possible  of  is  Trans  Fats.  These  
kind  of  fats  are  chemical  mutants,  and  they  do  a  lot  of  damage  in  your  body.  Trans  
Fats  are  a  form  of  saturated  fat,  and  unfortunately  Food  Labelling  in  a  lot  of  countries  
doesn’t  distinguish  between  natural  Saturated  Fats,  and  the  Trans  ones.    

Trans   Fats   give   food   a   longer   shelf   life,   they’re   usually   found   in   cakes,   biscuits,  
chocolate  bars,  pastries,  breads  and  cereals  too.    

Aim  for  1g  per  Kg  of  bodyweight;  e.g.  80Kg  x  1g  =  80g  of  Fat.  This  will  ensure  you’re  
eating   enough   dietary   fat   to   maintain   hormonal   function,   provide   essential   fatty  
acids  &  help  maintain  energy  levels.    

(iii) Calculate  your  Carbohydrate  requirements  

Ok,   this   part   is   actually   a   2   step   process.   Before   we   can   calculate   our   carb  
requirements,  we  need  to  figure  out  how  much  of  our  daily  energy  intake  we  have  
remaining,  to  allocate  to  carbohydrate  intake.    

First   we   calculate   how   much   energy   the   dietary   protein,   and   dietary   fat   are   giving   us  
(4Kcal  per  gram  of  protein,  9kcal  per  gram  of  Fat).  
So  we’ll  take  our  80Kg  guy  again.  He’s  eating;  

• 160g  of  Protein  x  4Kcal  =  640Kcal  

• 80g  of  Fat  x  9Kcal  =  720kcal  
• Providing  a  total  of  1360kcal.  

Remember  the  average  daily  energy  requirements  of  our  80Kg  guy?  It  was  2640kcal  

2640kcal   (the   energy   required)   –   1360kcal   (the   energy   provided)   =   1280kcal   (the  
energy  remaining)  

So   leaves   us   1280kcal   left   to   be   made   up   by   Carbohydrates.   One   last   bit   of   maths.  

Divide   the   number   of   calories   remaining,   by   the   number   of   calories   in   a   gram   of  
Carbohydrate  (4Kcal)  

• 1280kcal  ÷  4  (4kcal  per  gram  of  Carbohydrate)  =  320g  of  Carbs  

Just  to  sum  everything  up,  this  is  the  Macro  requirements  of  our  80Kg  guy;    

• Average  Daily  Energy  Requirement  –  2640kcal  

• Protein  Intake  –  160g  
• Fat  Intake  –  80g  
• Carbohydrate  Intake  –  320g  
 
 
 

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So  what’s  next?  
Usually,  the   next   step   is   to   adjust   your   macro   breakdown   according   to   your   goal.   But  
the  Lovett  Nutrition  method  adds  in  another  (crucial)  step  first.  

Calculate  your  current  Macro  intake  

Let’s  take  our  80Kg  guy,  and  assume  that  he  has  been  trying  to  drop  some  weight  for  
a   while.   He   has   gradually   decreased   his   calorie   intake   until   it   was   practically   non-­‐
existent.  He’s  always  hungry  and  never  seeing  any  progress,  so  what’s  happening?  

Your   body   can   adapt   very   well   to   whatever   you   throw   at   it.   Training,   stress,  
starvation;   it   will   find   a   way   to   adapt   +   cope.   Unfortunately,   when   we   drop   our  
calorie   intake   too   low   too   fast,   we   don’t   lose   more   fat.   Fat   loss   can   actually   slow  
down  (and  stall  out  completely)  is  we  drop  calories  too  quick.    

Your   metabolism   will   adapt,   to   become   far   more   efficient   at   using   energy.   This  
means  that  you  won’t  need  as  much  energy,  to  meet  your  body’s  daily  requirements.  
Worse  still,  if  our  80Kg  returns  to  his  original  calorie  intake,  it’s  very  likely  the  extra  
calories  will  be  added  on  as  fat  (this  is  why  dieting  sucks  for  weight  loss!!).    

If  you’re  someone  in  this  situation,  there  is  a  way  to  help!  But  first  we  need  to  figure  
out  how  much  you’re  eating.  

There   are   plenty   of   free   (MyFitnessPal)   and   paid   (Nutritics,   FitDay)   apps   that   can  
calculate  your  Macronutrient  intake.  Some  of  the  paid  apps  offer  a  free  trial,  which  is  
perfect  for  what  we’re  about  to  do.    

 Keep   a   food   diary   for   two   standard   days   of   the   week.   Record   the   food   you   ate,  
portion   sizes,   additions   (sauces,   spreads),   preparation   methods,   drinks,   and  
supplements.  Check  out  the  example  of  a  Food  Diary  entry.  

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Date   Food   Quantity   Additions   Preparation  

07-­‐12   Orange  Juice   Small  Glass   -­‐-­‐-­‐-­‐   None  
(Breakfast)  
  Toast  (White)   2  slices   Butter  spread   Toaster  

  Eggs     4   none   Fried  (teaspoon  

Coconut  Oil)  
         
 

Record  everything  you  eat!  Throw  your  daily  food  intake  in  to  the  food  analysis  app,  
and  it  will  give  you  an  estimate  of  the  macronutrients  you’re  currently  eating.    

• If   you’re   eating   +25%   less   that   your   recommended   energy   intake,   slowly  
increase   your   calorie   intake.   The   slower,   the   better.   Start   by   adjusting   your  
protein  intake,  followed  by  your  fat  intake,  and  then  finally  your  carbohydrate  
intake.    
 
• If   you're   eating   within   25-­‐15%   of   your   recommended   energy,   you   may   be  
ready   to   get   started.   You’ll   need   to   check   you’re   hitting   your   Protein   +   Fat  
intake  first,  these  are  absolutely  essential  in  your  diet.  If  your  intake  of  these  
macronutrients  is  hitting  your  target  intake,  proceed  to  the  next  step;  if  not,  
gradually  increase  them  until  you’ve  met  your  recommended  intake.    
 
• If   you’re   eating   within   15%   of   your   recommended   energy   intake,   you’re   ready  
to  move  on  to  the  next  step!  Remember,  the  slower  the  changes  in  your  diet  
the   better.   Allow   your   body   to   adapt   and   respond   to   the   changes,   before  
moving  on!  

I  know  adding  an  extra  step  in  to  the  process  in  a  P  in  the  A.  But  you  won’t  find  this  
step  of  the  process  in  any  free  guides  online,  and  it’s  crucial.  You  want  to  act  like  a  
tortoise  when  it  comes  to  changing  your  body,  the  hare  will  only  burn  himself  out.    

 
 

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Goal  Considerations  
Energy  Balance  
Weight  loss,  and  weight  gain,  is  based  on  the  idea  of  energy  balance.  The  energy  you  
put   in   to   your   body   through   food   and   drink,   is   balanced   against   the   energy   you’re  
using  through  your  BMR,  general  activity  (washing,  cooking,  walking),  Exercise  &  the  
Thermic  Effect  of  Food  (the  energy  you  use  during  digestion).    

Food   Supplements  

Drinks  
 

BMR   Exercise  

Non-­‐Exercise   Thermic  
Acrvity   Effect  of  
Food    
When   you’re   in   a   negative   energy   balance   (energy   in   is   less   than   energy   out),   you’re  
in  a  position  to  lose  weight.    

When  you’re  in  positive  energy  balance  (energy  in  is  greater  than  energy  out),  you  
are  very  likely  to  gain  weight.  

The   only   thing   energy   balance   can’t   determine,   is   what   you   will   lose   or   gain   that  
weight   as   (Body   Fat/Muscle/Water).   If   you’re   in   a   massive   energy   deficit,   you   may  
lose  fat,  but  you’re  also  very  likely  to  lose  muscle  mass  too.  This  is  the  last  thing  we  
want.    

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It   works   the   same   way   if   you’re   in   a   positive   energy   balance,   we   want   to   see   that  
extra  weight  added  on  as  muscle,  but  an  increase  too  large  can  lead  to  extra  fat  mass  
added  on.    

Posirve  
Energy  

Negarve  
Energy  
 
Depending   on   whatever   your   goal   is,   gradually   make   changes   in   the   direction   you  
want.  Large  jumps  will  not  get  you  to  your  goal  faster,  they  may  even  slow  you  down  
in  the  long  term.  

How  do  I  adjust  my  intake  to  change  my  weight?  

Let’s   assume   our   80Kg   is   now   eating   his   recommended   Macronutrient   intake,   after  
making  some  gradual  progressive  changes.    

The  slower  the  changes  you  can  make,  the  better.  Make  roughly    a  5%  adjustment  to  
your  energy  intake  at  any  time  (200Kcal  max).  

I’d   recommend   you   maintain   your   protein   intake,   it’s   absolutely   crucial   for   pretty  
muscle   every   process   in   the   body   (including   repairing   your   muscle   after   exercise).  
That  leaves  us  fat  +  carb  to  adjust.  

There  is  no  exact  science  to  how  much  fat  or  carbohydrate  we  should  remove.  But  
it’s  important  to  consider  both  when  reducing  calorie  intake.  There’s  pros  &  cons  to  
adjusting  either  

Remember,  there’s  more  than  twice  as  many  calories  in  a  gram  of  fat  as  there  is  in  
carbohydrate,  so  we  won’t  need  to  decrease  a  huge  amount  of  dietary  fat  intake.    

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Losing  Fat  
Let’s  assume  we’re  looking  for  Fat  Loss.  For  breakfast,  our  80Kg  guy  is  Eating  4  Eggs,  
drinking   juice   and   eating   butter   on   toast   in   the   morning,   he’s   choosing   to   take   out  
the  carb  based  foods  to  reduce  his  200kcal.  

-­‐ Orange  Juice  (1  glass;  250ml);  25g  of  Carb  (100Kcal)  
-­‐ Toast  (1  slice);  11g  of  Carb  (44kcal)  +  1g  of  Fat  (9kcal)  
-­‐ Butter  (Generous  spread,  5g);  5g  of  Fat  (45kcal)  
-­‐ 198kcal  total.    

These   calories   can   be   removed   from   anywhere   else   during   the   day,   and   they   don’t  
necessarily  have  to  be  from  the  same  meal  either.  You  may  be  able  to  adjust  calories  
without   changing   the   quantity   of   food   you   eat   at   all,   you   could   change   the   type   of  
food  instead  (e.g.  quinoa  instead  of  pasta;  greek  yogurt  instead  of  ice  cream;  turkey  
instead  of  pork).    

Gaining  Muscle  
Equally,   if   you’re   looking   to   gain   weight   (ideally   as   muscle   mass),   you   should  
gradually  increase  your  calorie  intake  in  the  same  way.    

Start   by   double   checking   your   protein   intake   is   hitting   it’s   target!   If   you’re  
undereating   Protein,   and   overeating   Carbohydrate/Fat;   make   the   appropriate  
changes   to   hit   the   correct   targets.   This   can   result   in   huge   results,   without   even  
changing  your  calorie  intake  at  all.  

I’ll  say  it  again  and  again,  slow  consistent  changes  are  the  way  to  go!!  

Training  
Good  nutrition  can  keep  you  lean  &  healthy.  But  if  you’re  not  creating  a  demand  for  
your   muscle   to   adapt,   they   won’t   grow.   If   you   want   to   gain   weight   as   muscle,   overall  
your   body   needs   to   become   stronger.   You   can’t   out   train  a   bad   diet;   but   equally   you  
can’t  out  diet  bad  training.  

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Measuring  Progress  
Assess    
Know   exactly   where   you’re   starting   from,   if   you   can’t   track   the   changes   that   are  
happening  to  your  body,  how  will  you  know  if  it’s  working?  

Use   tape   measurements,   body   weight,   photos,   Skinfold   measurement   to   gauge  

progress.  

Body   weight   may   not   necessarily   change   massively,   but   that   does   not   mean   you’re  
not  losing  body  fat.  If  you  gain  1Kg  of  muscle  and  lose  2Kg  of  Fat,  that  would  result  in  
a  1Kg  change  on  the  scale.  But  in  reality  you’ve  a  +3Kg  positive  change  in  your  body  
composition.    

Photos  are  a  very  powerful  tool  to  track  progress,  they  can  be  harsh,  but  they  tell  the  
truth.    

If   you   have   access   to   someone   who   can   take   Skinfold   measurements   for   you   with  
Skinfold   callipers,   get   in   touch!   If   you   don’t   have   access   to   this   don’t   worry,   tape  
measurements  can  provide  a  lot  of  information  too.  

If   your   tape   measurements   stay   the   same,   and   you   look   leaner,   you   can   be   pretty  
much   guaranteed   you’ve   gained   some   muscle   mass!   Or,   if   your   weight   stays   the  
same,  and  your  tape  measurements  go  down;  there’s  a  very  good  chance  you’ve  lost  
fat  and  gained  some  muscle  mass.  Congrats!  

The   scales   are   far   from   the   number   1   measure   of   a   successful   nutrition   plan,   don’t  
get  too  caught  up  on  that  single  number.    

Reassess  
Take   measurements   monthly   (or   fortnightly),   and   assess   how   your   body   is  
progressing.   If   you’re   making   progress,   good   work!   Keep   going   with   the   same  
macronutrient   breakdown;   if   it’s   not   broken   don’t   fix   it.   If   you   notice   you’re   not  
seeing   the   results   you   were   seeing   previously   (or   you’re   not   seeing   results   at   all),  
you’re  ready  for  another  decrease/increase.    

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Adjust  
After   your   reassess   your   progress,   adjustments   may   need   to   be   made.   If   you’re  
making   a   change   in   the   right   direction   (less   fat,   more   muscle),   keep   going,   don’t  
change  a  thing.  Remember  taking  too  big  of  a  jump  in  calories  too  soon  is  not  a  good  
thing!  

If   your   progress   has   stopped,   or   you’re   not   seeing   any   difference,   you’re   ready   for  
another  drop/increase  in  calories.  Make  another  small  change  in  calories,  train  well,  
and  resassess  2  weeks  later.    

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Special  Considerations  
Will  Flexible  Dieting  work  for  me?  
This  isn’t  what  you  want  to  hear,  but  it’s  something  you  need  to  hear.  Flexible  dieting  
is  not  for  everyone.  

Before  your  body  can  lose  weight,  trim  fat,  or  build  muscle;  we  need  a  solid  base  to  
work   from.   Depending   on   your   health   status,   how   well   your   body   can   manage   blood  
sugar,   the   health   of   your   digestive   system   and   your   current   body   weight;   you   may  
need   to   take   a   different   approach   to   weight   loss.   Flexible   dieting   is   definitely   an  
option  down  the  line,  but  for  now,  you  may  need  to  give  it  a  miss.    

Generally,  someone  who  is  classed  as  ‘obese’  (I  really  hate  that  word)  according  to  
their   BMI,   and   with   a   waist   measurement   exceeding   their   hip   measurement,   is   not  
suited  to  flexible  dieting.    

If   you’re   unsure   whether   this   kind   of   nutritional   approach   is   for   you,   get   in   touch  
(info@thefitnessinstitute.ie)   Worst   case,   we   can   figure   out   a   different   way   to   help  
you.  There’s  plenty  of  different  routes  to  the  same  destination.    

Free  Foods  
I   use   a   traffic   light   system   with   a   lot   of   foods   when   it   comes   to   flexible   dieting.  
Certain   foods   are   ‘free’,   meaning   you   can   eat   as   much   of   them   as   you   like.   The  
macronutrient  content  in  them  is  usually  so  low  that  it  will  have  very  little  effect  on  
result,  but  the  foods  are  loaded  with  micronutrients,  which  will  help  with  results.    

Take   measurements   fortnightly   (or   monthly),   and   assess   how   your   body   is  
progressing.   If   you’re   making   progress,   good   work!   Keep   going   with   the   same  
macronutrient   breakdown,   it’s   not   broken   so   don’t   fix   it.   If   you   notice   you’re   not  
seeing   the   results   you   were   seeing   previously   (or   you’re   not   seeing   results   at   all),  
you’re  ready  for  another  decrease/increase.    

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Broccoli   Spinach   Cucumber  

Mint   Oregano   Parsley  
Celery   Lettuce  (Leafy   Watercress  
Green)  
 
These  are  just  an  idea  of  some  ‘free’  foods  to  ass  variety,  and  some  flavour.  Starchy  
vegetables   (Potato,   Butternut   Squash,   Turnip,   Carrots)   have   a   higher   carbohydrate  
content,  so  they  would  need  to  be  counted  as  part  of  your  macronutrients.  Having  
said   that,   they   are   still   a   far   better   option   that   most   other   carbohydrate   foods  
(starchy  veg  still  have  plenty  of  micronutrients  too!).    

Foods  to  Avoid  

Along   with   ‘free’   foods,   there’s   also   certain   foods   that   I   like   to   see   clients   eat  
absolutely  as  little  as  possible.    

Foods   which   contain   Trans   Fats   should   be   avoided   as   much   as   possible.   Trans   Fats  
are   chemical   mutants,   they’re   a   form   of   saturated   fat   that   have   been   chemically  
altered   to   help   prolong   the   shelf   life   of   foods.   Ever   notice   that   chocolate   bars   and  
biscuits  take  a  long  time  to  go  bad?    

Unfortunately,   Trans   Fats   aren’t   specifically   named   on   food   labelling.   They   are  
counted  as  saturated  fats  instead,  which  can  cause  a  lot  of  confusion  when  it  comes  
to  telling    the  difference  between  trans  fats  and  natural  saturated  fats.  

Foods  like  cakes,  pastries,  milk  chocolate,  biscuits,  crisps  and  some  cereals  all  tend  to  
have  higher  Trans  Fat  content.    

Preservatives   are   added   to   food   to....well..preserve   it   (shocker).   They   can   also   be  

grouped   with   food   colourings   (E   numbers),   and   other   additives.   These   substances  
have   a   feminising   effect   on   a   hormone   in   the   body   responsible   for  building   muscle  
mass,   improving   bone   density   &   increasing   sex   drive,   this   hormone   is   called  
Testosterone.   Unfortunately   preservatives   can   convert   Testosterone   to   another  
hormone  called  Estrogen.    

Estrogen   is   manageable   (and   needed)   in   small   doses,   but   the   increases   in   this  
hormone   that   come   with   higher   food   additive   intake   is   not   healthy.   It   leads   to  
increased  fat  storage  (especially  around  the  waist),  impaired  ability  to  build  muscle  
(less  testosterone  available),  and  man-­‐boobs  (breast  tissue  formation).    

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What’s   the   best   way   to   keep   these   additives   to   a   minimum?   Eat   natural,   organic  
whole  foods  as  much  as  possible.  

High-­‐Fructose   Corn   Syrup   is   a   chemically   altered   sugar,   it’s   a   lot   cheaper   to  

manufacture  than  regular  table  sugar,  so  it’s  often  added  to  processed  foods  to  add  
sweetness.   Any   single   food,   or   nutrient,   is   manageable   in   small   doses,   but   HFCS   is  
found   in   very   high   doses   in   soft   drinks.   The   body   can’t   digest   the   super   doses   of  
unnatural   sugar   the   same   way   as   natural   foods.   Long   term   intake   can   lead   to   poor  
blood   sugar   management,   damage   to   the   lining   of   your   intestine   and   impaired  
digestion.  These  side-­‐effects  will  lead  to  your  body  being  more  prone  to  store  fat!  

So   when   you   consider   eliminating   all   of   these   foods   completely,   there’s   not   much  
left!   If   you   do   choose   to   eat   any   of   these   types   of   foods,   remember   moderation   is  
key.   Small   amounts   are   very   manageable,   but   all   out   binges   need   to   be   avoided.  
Flexible   dieting   allows   the   small   doses,   to   help   prevent   the   backlash   of   a   binge.   If  
uncontrollable  binges/cravings  are  an  issue  for  you,  it  could  be  worth  including  some  
of  the  ‘unhealthy’  foods  in  your  macros.    

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Frequently  Asked  Questions  

• How  do  I  know  if  I’ve  picked  the  right  foods?  
The   90/10   approach   is   a   great   way   to   know   if   you’re   getting   enough   of   the   right  
foods  in  to  your  diet.    

Although   technically   you   could   meet   your   macros   from   junk   food,   I   do   not  
recommend  it.  Junk  foods  tend  to  be  very  calorie  dense,  so  you  wouldn’t  actually  get  
a   lot   of   food   to   eat.   You   also   need   to   consider   your   micronutrients,   which   are  
absolutely  essential  for  your  health,  and  for  actual  weight  loss/gain  too.    

• If   a   Food   Label   tells   me   it   contains   ‘Zero   Calories’,   does   that   mean  

I  can  eat  as  much  as  I  like?  
If   you   were   following   the   standard   Flexible   Dieting/If   It   Fits   Your   Macros   Method,  
yes.  You  would  be  able  to  consume  as  much  as  you  like.  If  it  doesn’t  have  any  calorie  
content,  it  shouldn’t  have  any  macro  content  either!  

The  Lovett  Nutrition  Flexible  Dieting  Method  works  a  little  differently.  Even  though  a  
food   mightn’t   have   any   calorie   content,   that’s   not   to   say   it   can’t   have   an   effect   on  
your  health  or  how  your  body  looks.  In  most  cases,  zero  sugar,  or  zero  fat  foods  have  
had   a   lot   of   preservatives   added   in,   and   a   lot   of   nutrient   quality   taken   out.   These  
foods   are   taking   away   from   your   nutrient   stores   during   digestion,   but   they’re   not  
actually  adding  anything  back!  

Moderation   is   crucial   with   any   food,   but   I   don’t   think   a   zero   calorie   label   is   a   free  
pass  to  consume  as  much  as  you  like.    

• Help!  I’m  not  seeing  results!!  

It’s   all   too   common   for   flexible   dieting   to   be   advocated   by   lean,   skinny,   pin-­‐up  
models.  These  people  have  an  increased  ability  to  switch  easily  between  using    

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carbohydrate  and  fat  as  a  fuel  source.  After  eating  a  junk  food  (usually  containing  a  
lot  of  sugar),  they  can  easily  metabolise  (or  store)  the  carbs,  and  return  to  burning  
off  fat.    

Unfortunately,  for  most  of  the  population,  this  isn’t  possible.  In  general,  the  bigger  
your  waistline,  and  the  higher  your  level  of  body  fat,  the  harder  it  is  for  you  to  switch  
back  and  forth  between  metabolising  carb  +  fat.    

If   you’re   having   trouble   seeing   results   following   this   approach,   and   provided  
everything   is   calculated   correctly,   there’s   a   chance   we   may   need   to   work   out   a  
different  strategy.  There  may  be  underlying  issues  that  need  to  be  addressed  first.    

• That   all   seems   very   complicated,   is   there   anything   I   can   do  

instead?  
Absolutely.  Flexible  dieting  is  just  one  strategy  in  a  nutritionist’s  tool  box.    

You  can  even  see  massive  improvements  in  weight  (less  fat,  more  muscle),  without  
changing  your  macronutrient  intake  at  all.  Improving  the  quality  of  your  food  intake  
can  do  wonders  (it’s  much  better  for  your  health  too).    

There’s  always  an  option,  but  you  may  need  to  work  with  a  professional  to  help  set  
you  on  the  right  track.    

• I  want  to  lose  weight;  can  I  carry  on  dropping  calories  forever?  
Absolutely   not.   There   are   very   few   times   when   I   can   say   never   when   it   comes   to  
nutrition,   but   dropping   your   calories   below   your   BMR,   and   keeping   them   there   is  
definitely  one  of  them.    

Your   body   is   very   smart,   it   will   adapt   to   whatever   you   throw   at   it.   If   we   try   to  
maintain  a  calorie  intake  that’s  too  low  for  our  body  to  function,  you  can  get  some  
very  negative  adaptations.    

-­‐ Your  metabolism  drops  (you  burn  less  calories)  

-­‐ Your  body  wastes  less  energy  during  digestion  (More  calories  to  burn/store)  
 
-­‐ You  become  more  prone  to  Fat  storage  

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-­‐ Disordered  Eating  behaviour  can  follow  (starvation/binge  cycle  of  eating)  

These  are  just  a  small  bunch  of  bad  things  that  can  happen  to  your  body  when  you  
eat   too   few   calories,   but   most   importantly,   it’s   not   sustainable.   You’ll   end   up   putting  
your  long  term  health  in  danger,  for  the  sake  of  a  smaller  number  on  a  little  metal  
platform.    

Work  with  The  Fitness  Institute  

We  want  to  help  you  make  your  food  work  for  you!  

• We  want  you  to  enjoy  nights  out  with  friends  (without  the  guilt).  
• We   want   you   to   enjoy   a   meal   with   your   family   (without   them   judging   your  
healthy  food).  
• We   want   you   to   achieve   everything   you   want   without   restricting   the   foods  
you  love!  

Here’s  the  catch,  the  Fitness  Institute  are  only  looking  for  action  takers,  the  people  
who  take  advice  and  use  it.  Spending  your  cash  is  not  going  to  help  you  get  results,  
there  needs  to  be  follow  through  too!  

If  you’re  fed  up  with  bad  information,  misleading  products,  and  inconsistent  results,  
our  nutrition  course  is  for  you.  

If   you   want   to   learn   how   to   make   your   nutrition   work   around   your   lifestyle   (and  
show  your  friends  too),  then  you’re  suited  to  the  Fitness  Institute  Nutrition  method.    

Email  stephen@thefitnessinstitute.ie  to  get  started.  

Make   sure   to   like   the   Fitness   Institute   Facebook   page   too  

(www.facebook.com/thefitnessinstitute).   We   will   be   sending   out   more   free   guides  
during  the  year  and  it’s  a  great  way  to  keep  in  touch.    

We  hope  you  enjoyed  the  Lovett  Nutrition  Guide  to  Flexible  Dieting  :)  As  always,  if  
you  ever  have  any  questions,  feel  free  to  get  in  touch  either  through  Facebook,  or  by  
email  (links  at  the  bottom  of  the  page).  

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