PERFORMANCE BEAST TRAINING

NUTRITION GUIDELINES

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 NU TRITI ON GUI D E L I NES

To individualize this diet protocol as much as possible, you first need to establish your actual
condition regarding body fat. No need to have an exact body fat measurement, but referring to some
physical starting point is a good tool to establish your body fat percentage approximatively. While you
can refer to a Dexa scan or caliper if you want to, the whole point is to have an honest idea of where to
start from. Once you can place yourself in a category, follow the corresponding guidelines.

C A LO R I E C A LC U L ATO R
The set up is an actual base to start up the dietary process.
Based upon your current condition, the leaner you are will
allow you to start the diet at a higher daily calorie count. The
higher the fat you carry, the more carbs monitoring will be
needed since insulin sensitivity isn’t at it’s best.
IDEAL MEAL FREQUENCY
The meal frequency chart refers to the ideal time to space
between meals. The leaner you are, the sooner you will
eat again after each meal. The reason behind this is pretty
simple: the more fat you carry, the more energy substrate
you can release during times of fasting (or in between
meals). Therefore, higher body fat individuals are suggested
to space their meal timing a little longer. More glucagon and
fatty acids will be released this way, and this will help with
faster fat loss. The goal of the actual program is not towards
fat loss, but body composition can happen with the right
nutrition.
P R OT E I N I N TA K E
Probably the single most important macronutrient in order
to maintain muscle while dieting for fat loss is protein. It is
also one of the important factors to allow for muscle growth.
In fact, for protein synthesis to occur, amino acids must be
available, and this is twice as important during phases of
hard dieting. Keeping dietary protein high not only helps
sparing of muscle by helping to increase protein synthesis
but can also be used for glycogenesis (synthesis of glucose)
during severe deficit. However, proteins are not as muscle
sparing as carbohydrates when used for glucose synthesis.
The golden standard for a bodybuilder is around 1gr per
pound of bodyweight. The more fat you carry, the more
proteins you will consume in the diet because carbohydrates
will be lower.
To set protein intake properly, spread the total daily amount
between each meal of the day as well as peri-workout.
Further instructions will give you suggestions on how to
spread proteins around workouts.

/ Performance Beast Training - Nutrition Guidelines 2

C A R B O H Y D R AT E S
Some popular beliefs are that carbs are evil and leave many
gym rats with slow to non-existent gains. However, carbs
assist the muscle -building process in so many ways that
leaving them aside is complete nonsense. First, carbs are
spared amino acids from oxidation simply because they
are a more readily available energy source. Carbs are also
useful for anabolic purposes because they cause the body
to release insulin to stabilize blood sugar, and insulin is the
most potent anabolic hormone in the body. Once carbs are
converted to glycogen in the cells, they also drive amino
acids into cells. Carbs will also pull an extra 2.7gr of water
into the cells, something that is very good for cell volume and
the more the cells are volumized, the more protein synthesis
occurs. Carbs will save proteins from oxidation and will allow
dietary proteins to be stored for muscle purposes. They
also have a very beneficial property as a cortisol saver. By
creating insulin release, they create an antagonist effect to
several catabolic hormones such as cortisol, which is release
during times of stress and fatigue such as heavy lifting and
hard dieting. This way we can slow or stop the breaking down
of muscle tissue during the dieting phase.
Based on your current condition, the carbs contained in
your diet will make up the remaining calories once you have
established protein and fat quantities. Use those carbs wisely
to get maximal benefits from them. Further instructions will
give you tips on how to place carbs peri-workout.
/ Performance Beast Training - Nutrition Guidelines
FAT I N TA K E
Fat is a questionable topic as we need a certain amount
for testosterone/hormone production, but it is also easily
converted and stored into adipose tissue. We need to find the
best balance by reducing fat enough to allow for a decrease
in body fat while keeping it high enough for sustained
hormone production. Our lowest baseline intake will be set
as 15% of total caloric intake for the leanest individuals.
Since their carbohydrate intake will be set higher (because
leaner individuals are usually more insulin sensitive), the fat
intake will be set lower. For higher body fat individuals, the
fat intake will be set higher (since insulin sensitivity can be
lower), so carbs intake will be lower for them. The maximal
amount of fat is set as 32%, as it is not advised to go any
higher than that when fat loss is the goal.
Fat can be spread between each meal of the day except
during the peri-workout window, where carbs and proteins
will be set higher to create a more anabolic environment for
the workout.
3
H OW TO E S TA B L I S H Our daily number would be 3680 calories, and all the
THE DIET STRUCTURE : macro calculations would be done with this number. Macro
calculations would look like this:
LOW TO
CURRENT ALREADY HIGHER Proteins = 230 x 1gr = 230 g / day
M O D E R AT E
CONDITION LEAN B O D Y FAT
B O D Y FAT (each gr of protein is 4 calories) = 920 calories

Fats = 3680 calories x 15% = 552 calories

B O DY FAT % -8% - 12 % 13% to 17% 18% +
(each gr of fat equal 9 calories) = 61g
C A LO R I E S Bodyweight Bodyweight Bodyweight Carbs (Remaining calories) = 3680 - (920 + 552) =
C A LC U L ATO R x 15 x 14 x 13
2333 calories (each gr of carbs equal 4 calories) = 552 g
IDEAL MEAL Our daily macros would look like this:
2-3 hours 3-4 hours 4-5 hours
FREQUENCY
Proteins: 230 g
P R OT E I N S
I N TA K E
1gr/lbs bw 1.25 gr/lbs bw 1.5gr/lbs bw Fats: 61 g
Carbs: 552 g
FATS 15%-20% 21%-26% 27%-32% Total calories: 3677 cals
I N TA K E of total cals of total cals of total cals
As long as you gain 0.5 to 1 pound a week, you would then
CARBS keep those numbers daily. When progress stops, you need to
remaining cals remaining cals remaining cals
I N TA K E
redo the calculations to get extra calories from the diet. Next
step would be:

H OW TO C R E AT E Bodyweight (let’s say now 233) x 17 = 3961

A C A LO R I E S U R P LU S :
We need to start with a number of calories that will keep our
body weight stable. We will work from this baseline and build
up weekly as long as we gain the cleanest weight possible. Of
course, strength is a good indicators of muscle gain, but for
the purpose of getting jacked and strong, we will push weight
gain a bit further.
After the initial caloric set-up, strive for a 0.5 to 1 pound of
weight gain per week. So, if you can’t see weight gain at the
end of the week, then you need to make adjustment on the
calorie set up to higher numbers. Then you’d be increasing
calculation to bodyweight x (the next number following your
actual calculation). Let’s say we have a 230 lbs ‘‘already
lean’’ individual. Our calculation would go like this:
Our daily number would now be 3961 calories. And all the
macro calculations would be done with this number. Macro
calculations would look like this:
Proteins = 230 x 1gr = 230 g / day
(each gr of protein is 4 calories) = 920 calories
Fats = 3961 calories x 15% = 594 calories
(each gr of fat equal 9 calories) = 66 g
Carbs (Remaining calories) = 3961 - (920 + 594) =
2447 calories (each gr of carbs equal 4 calories) = 611 g

230 pounds (already lean) x 15 = 3450 calories

If the individual did not gain weight in week 1, on week 2 he

would be increasing to bodyweight x 16

230 pounds x 15 = 3680 calories

/ Performance Beast Training - Nutrition Guidelines 4

O F F DAYS
Days where there is no weight lifting are considered off days.
On those days, we will create a more restrictive approach
concerning carbs and also the total calorie allotment. Cut
your daily carbs in half (50%) and keep those carbs for the
last meals of the day. If the amount is too big for only one
meal, you can then spread them on the last two meals of the
day., as long as it’s later in the day/evening. This way, you
will be creating a better fat burning environment by keeping
insulin levels low during waking hours. By the end of the day,
you will create a big insulin spike that will store glycogen
back into the muscles for next day’s workout.
constant amino acids availability. I suggest that +/-30gr of
your daily protein needs to be consumed during the workout.
A shake containing isolated whey proteins or hydrolysed
whey proteins alongside with intra workout carbs can
do wonders to raise anabolism while working out. Whey
proteins could also be switched for EAA for complete amino
acids replacement or use both without any problems.
Let’s take an example of our 230-pound already lean
individual who’s consuming 6 solid meals per day (including
a pre and post-workout one) and the intra-workout shake and
training mid day.

W O R KO U T D AY S
NUTRIENT TIMING
MEAL 1 Protein | 33g + Carbs | 82g (15%) + Veggies | 1 cup
When using carbs in a fat loss diet, you need to look at their
effect on the body to place them at the most beneficial time MEAL 2 Protein | 33g + Fats | 20g + Veggies | 2 cups
in the day. While they help in releasing insulin which has PRE-WORKOUT Protein | 33g + Carbs | 190g (35%)
an anabolic/anti-catabolic effect that can be of great help (1-2 hours before workout)

to allow for muscle building and/or muscle sparing during INTRA-WORKOUT Protein | 30g + 10g EAA + Carbs | 110g (20%)
prolonged calorie deficit, they also have anti-lipolytic effect.
POST-WORKOUT Protein | 33g + Carbs | 138g (25%)
We need to build our diet in a way to maximize anabolism
and anti-catabolism during times of necessity such as the MEAL 3 Protein | 33g + Fats | 20g + Veggies | 2 cups
peri-workout window, but also give the body periods of low MEAL 4 Protein | 33g + Fats | 20g + Veggies | 2 cups
insulin levels to avoid unnecessary fat accumulation.

Considering your total daily carbs allotment, use the For a total of 3692 calories
following instructions to know which amount can be use in Proteins 238g | Fats 60g | Carbs 520g | Veggies +/- 30g
each meal of the day:

Total daily carbs allotment = 100% O F F D AY S

CARBS ALLOTMENT MEAL 1 Protein | 46g + Fats | 20g + Veggies | 2 cups

MEAL 1 15% MEAL 2 Protein | 46g + Fats | 20g + Veggies | 2 cups

PRE-WORKOUT MEAL 3 Protein | 46g + Fats | 20g + Veggies | 2 cups

30-35% of total daily carbs use in a solid meal
(1-2 hours before workout)
MEAL 4 Protein | 46g + Carbs | 130g
INTRA-WORKOUT 20-25% of total daily carbs as carbs powder
MEAL 5 Protein | 46g + Carbs | 130g
POST-WORKOUT 20-25% of total daily carbs use as solid food.

For a total of 2500 calories

The remaining small % of carbs would represent veggies and
Proteins 230g | Fats 60g | Carbs 260g | Veggies +/- 20-30g
traces carbs from other food sources.

Fat would then be spread in the other meals who do not

contain carbs. Don’t forget to count fats from meat as they
will add numbers to the total daily fat allowed.
Proteins should be spread all over the day to allow for

/ Performance Beast Training - Nutrition Guidelines 5

 FOOD S LI ST

PROTEIN CARBS
EXTRA LEAN TURKEY OAT M E A L
(SK I N L E S S )
RICE
C H I C K E N B R E AST (JAS M I N, BROWN, BAS M ATI )
(SK I N L E S S )
S W E E T P OTATO E S
LEAN CUT BEEF
SPROUTED BREAD & GRAINS
LOW FAT P O R K
BRAN CEREAL
EGG WHITES
WHOLE EGGS RICE CEREALS
(FAT TY P ROT E IN S / CO UN T FAT )
M A LTO D E X T R I N , D E X T R O S E
SA L M O N , T R O U T A N D M AC K E R E L
(FAT TY P ROT E IN S / CO UN T FAT ) H I G H B R A N C H C YC L I C D E X T R I N (HBC D)

A L M O ST A N Y W H I T E F I S H V E G E TA B L E S
(C OD, H A D D O CK , S O L E )

SEAFOODS BEANS
(SHR I M P, LO B S T E R , CR A B )
LOW FAT P O P- C O R N
W H E Y P R OT E I N S
(I SOL AT E D, H Y D RO LY Z E D, CON CEN T RAT E)

LOW FAT C OT TAG E C H E E S E FAT

LOW TO N O FAT C H E E S E OLIVE OIL

COCONUT OIL

FLAX SEED OIL

PRIMROSE OIL

AVO C A D O
NUTS
(LI M I T S ERVI NG AS I T C ONTAI NS )

A L L- N AT U R A L P E A N U T O R A L M O N D B U T T E R
E G G YO L KS

A L L FAT S F R O M M E AT

F I S H A N D OT H E R E S S E N T I A L FAT T Y AC I D

/ Performance Beast Training - Nutrition Guidelines 6