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NUTRITION GUIDE T-Monster New Plan PDF
NUTRITION GUIDE T-Monster New Plan PDF
NUTRITION GUIDE T-Monster New Plan PDF
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Prepared exclusively for anthonyd62@yahoo.com
TACTICAL MONSTER NUTRITION GUIDE
Hey,
Welcome to the Tactical Monster 2.0 specific clean bulking nutrition guide.
This nutrition guide will help you get the most out of your training as you aim to
increase strength and build muscle mass without eating crap food.
Before you begin, you will need to work out your personal macros required for you
to reach your muscle building goals. I have included a complete guide for this on
the next few pages, take the time to go through it and work yours out. We are all
different shapes sizes and body types so no ones requirements are the same.
There is no specific 5 meals a day etc for this plan, all that is required is you meet
your macros for each day following the recommendations. I do however suggest
having 2-3 large main meals and a couple snacks, especially before and after
training.
I have included a grocery list with options on healthy food to add in, and also meal
combination samples. To easily track your macros for the day I highly recommend
you download the MY Fitness Pal app. This is a great tool to get a good idea of
how to track the stats of what you are eating.
Run through the following info, get it in your head and get ready for success.
.
Assuming you want to put on muscle rather than fat, this is going to require a well
thought out plan of attack, not simply eating as much junk food as possible each day.
When it comes to eating for strength and mass often we first think of the see-food
diet. See food and eat it, no matter what it is and no matter the portions. Just eat
until you're full, rest for a while then back to it.
Eating everything you can find as long as you are including a good amount of protein
will work to a degree. Many guys who struggle to put on muscle are eating nowhere
near enough and will have to really make an effort to force themselves to eat more.
With so much conflicting evidence around these days and in the media, you can find
yourself afraid to do anything and feel like you want to give up. But never fear, this
guide will give you the bare bones straight to the point information you need without
confusing you even more with wild science.
I don't want you guys feeling like you have to follow a specific diet like crazy and have
no balance in your life either. Adherence is the number one thing we want to focus
on and I'd rather your diet was 80% right 100% of the time than 100% right 1% of the
time.
Like I said in the intro, when it comes to If you're restricted to eating only healthy
eating for strength and muscle mass; It's food 100% of the time, you will come to a
not suddenly free rein to live off point where you just have to have junk
McDonald's, Soft drinks and Ice-cream. food and then it will be all on. As once
The back bone of your nutrition plan you've started you may as well go all out as
must be healthy nutritious food. the damage is already done right?!
Yes you can still put on muscle while You can still include a small amount of
eating junk but I also want you guys full of processed foods. If eating ice-cream keeps
energy and in good health. Not just you sane, eat it but make sure to keep it to
looking like it on the outside. a small amount and not the staple of your
nutrition plan.
The food you are eating should mostly be
grown by nature, or products produced Pizza, burgers, Takeaways can still be
by animals. included in your diet and actually help you
out but as above these must remain as
only a very small percent of your total diet.
Macronutrients, or macros for short, are just protein, fat and carbohydrates. Each
gram of protein or carbs contains 4 calories. Each gram of fat contains 9 calories.
Simple as that. Just to clear it up, macros are not separate from calories. They are
what make up calories.
Below I am going to go over how to work out all of your macros but if you feel the
need to be lazy and want an answer immediately then there are formulas and
calculators on the net. One that I have found effective although I don't personally
subscribe to there way of eating is found at; www.iifym.com.
The calculator there is most often spot on and I highly recommend it. Full disclosure,
you will get targeted through your email after using the calculator by them trying to
sell you something. You can immediately unsubscribe or just ignore it.
A high Protein intake is extremely important no matter your goals when it comes to
nutrition. You will notice as we go through the other macro-nutrients that your
consumption levels of Fats and Carbs will vary but your protein intake will remain
reasonably consistent.
During this program, you will be breaking down your muscles regularly and if you are
not providing your body the required amount of protein, you won’t recover optimally
and you definitely won’t grow the muscles you desire. A value that is often thrown
around is 1g of protein per pound of body-weight.
For example: If you weigh 180lb, you would be consuming 180g of protein per
day.
This works well and is a good beginning number to strive to, for performance and
aesthetics. The only time we run into problems with this number is if you have a very
high bodyfat %.
For example:
If you weigh 300lbs and are 40% bodyfat, you can lower this number to 0.70.8g
per lb.
When it comes to carbs, it can get confusing. Carb cycling, carb backloading, low
carb, no carb.. You will hear it all and what is supposedly best for you. These all work
perfectly fine depending on your goals but we are going to keep it as simple as
possible here. For carbohydrate intake, we are going to slightly vary based on our
activity levels each day.
Very light activity/Rest day 0.5g per lb
Training day 1.2g per lb
Heavy Training day 2.0g per lb
Fats aren't the enemy they were once thought to be. They are extremely important
for brain function, healthy hormones and actually ingesting fat helps the body to
utilize your own fat as a fuel lowering your body fat levels.
By severely limiting fat, you will cause negative effects on your testosterone levels
among other hormones. Testosterone is the super hormone which helps build
muscle in men and women.
More muscle = a higher metabolism causing greater fat loss so win win.
Focus on consuming healthy fats such as the examples on the shopping list. Keep
the majority of your intake of these fats away from your training. One great thing
about fats, other than that they are very easy to consume and are often tasty, is
that they are very calorie dense. As you have seen above, 1g of fat = 9 calories.
• 3 Whole Eggs, 3 Egg whites, 1 cup of oats, with • ½ Roast chicken skin on, 1 Large sweet potato,
1 large banana and a tbsp. of honey. 1 cup green peas.
• 2 Poached eggs, 2 slices of wholegrain or • 300g Chicken thigh, 1 cup stir fry veges, 1 cup
gluten free toast, 1 tbsp. of peanut butter, 1 basmati rice, 1 tbsp.. soy sauce.
cup of oats. 25g Whey Protein
• 300g White fish, 2 cups spinach, 1 ½ cups
• 6 Weetbix with 500ml Milk, ½ Cup of berries, couscous.
25g whey protein.
• 300g Steak, 6 Baby potatoes, 1 cup green
• 2 Whole eggs, 4 Egg whites, 2 Slices of beans.
wholegrain or gluten free toast, 4 slices of lean
meat, ½ avocado. • 2 x Whole meal burger buns, 250g lean beef, 1
slice cheese, 1 fried egg, 1 slice beetroot, 1 cup
lettuce.
Black coffee, 2 Whole Eggs, 4 Egg whites, 1 cup of oats, with 1 large
banana and a tbsp. of honey.
Protein: 70g Carbs: 95g Fat: 16g
¼ Roast chicken skin on, 1 Large sweet potato, 1 cup green peas.
Protein: 51g Carbs: 61g Fat: 16g
Essential fatty acids (EFAs) cannot be Multi vitamins are a great way to ensure
produced by the body and are your body gets the essential vitamins
massively important to maintain healthy and minerals it needs to run efficiently.
cells. A decrease in inflammation, I recommend taking one first thing each
improved mood and brain function, day and in times of high stress taking
along with a myriad of other benefits an extra one before bed.
should be enough to convince you that
Fish oils are a great addition along with
a healthy diet. I recommend taking 3-5g
per day
Vitamin D is something which is often
overlooked but most people are
deficient in it and it has great benefits.
If you spend a lot of time in the sun,
Magnesium plays a role in over 300 then you may not need this supplement
essential chemical reactions in the body but if you spend all day dressed in
and is an important mineral for uniform and your skin barely sees the
maintaining bone density and healthy sun than this will be a great addition to
heart function. your supplement routine.
One thing to be careful when searching With the benefits of improving mood,
for a magnesium supplement is the bone health, decreasing blood
type of magnesium you are getting. Any pressure, preventing cancer and
magnesium oxide, carbonate or diabetes. Look at taking between 3-
sulphide is rubbish and will not do 5000IU per day.
much to help you. Be careful with this
as many magnesium supplements will Often you will find Combined Fish Oil
be purely this so do your research. Look and Vitamin D supplements which is
for magnesium citrate, malate, taurate, perfect and will help you kill two birds
theonate, fumarate, glycerophosphate with one stone.
among others.
I’ve listed Whey protein here but feel Creatine is one supplement that has
free to use Pea protein if you are vegan risen to great popularity over the years
or just want an alternate source. and for good reason. It has many great
benefits for athletes looking for
Protein is the building block of muscles increases in strength and power.
and essential for repair and growth of
muscle after exercise. I highly Beware though if you are going to be
recommend protein supplementation limited with your water intake due to
for recovery, muscle gain and field exercises I wouldn’t recommend
preserving muscle when you are in a taking it at this time as you need to
caloric deficit. increase your water intake when you
are supplementing with creatine.
Make sure when choosing a protein
supplement that you look at the label. There are many different types of
You want to find one with as little fillers Creatine Supplements that you will run
as possible. In a 30g scoop of protein in to however just the basic Creatine
you don’t want to be getting under 20g Monohydrate powder is all you need. I
of protein. There are many quality recommend just taking 5-10g per day
protein supplements but one I have before training.
used greatly in the past and is always a
go to is Optimum Nutrition gold protein supplements but one I have
standard. used greatly in the past and is always a
go to is Optimum Nutrition gold
standard.
If I had a dollar for every time someone has told me I eat lots but still can't
gain any weight, I'd have at least 50 dollars. Eating big doesn't mean, eating
big once a day or once a week. It's being consistent with eating enough of
the right foods each day and as you gain more lean mass, you have to
increase the amount you are consuming even still. The more muscle mass
you possess, the faster your metabolism.
If you're gaining weight extremely fast, it is likely either fat or water held
from the high amount of carbohydrates you are now consuming. Some
extra water weight wont help you with your athletic ability or bodyweight
exercises but for strength it is fine. If you feel you are adding fat fast, cut
200-500 calories from your daily intake.
.
CONNECT WITH OTHERS ON THE SAME PATH AS YOU AND RECEIVE FIRST-
HAND ADVICE ON TRAINING AND NUTRITION THAT YOU CAN TRUST.
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