CALIATHLETICS

NUTRITION
GUIDE
 INTRODUCING TO NUTRITION

MY EXPERIENCE
As a skinny guy I’ve always met a trouble on gaining weight.
Many people don’t see that as problem
( “What is hard in eating?” “You’re so lucky man ! I would love to eat
and not gaining on weight” )
actually I wish I could be one of them, gaining on weight
with less calories and huge appetite all the time.
The reality was different, before my
transformation I was consuming around 1500 calories a day and my daily nutrition
looked like:

MEAL 1
1 Bread slice (25g) with ham 20g +/- 150 kcal
MEAL 2
Snack chocolate bar +/- 250 kcal
MEAL 3
Soup with rice +/- 200 kcal
MEAL 4
Potatoes 150g and chicken 100g +/- 350 kcal
MEAL 5
Cottage cheese 200g +/- 190 kcal
MEAL 6
Snack Chips 50g +/- 250 kcal

IN TOTAL : 1390 KCAL

As you can see this was even under my caloric needs, and you know what? I really
felt good on so few calories, even though I was really active person. I was always
pretty sure that I eat a lot, and when I also added one more big meal I did not
understand why am I not gaining on weight. I’ve decided to make some researches
and here my journey started. Despite not doing any calisthenics activity yet I was
reading a lot and found out that I must calculate my caloric needs and in order to put
on weight I must consume more than my caloric needs are ( I will explain you how to
do it step by step soon ). It came that I must consume around 3300-3500 calories a
day. This was the hardest part of my journey, the guy that used to consume 1500
calories a day had to consume 2x more. The adaptation is very important, if you’re
on the same boat I would not recommend increasing calories dramatically. The way
I recommend you is to increase calories every 3 days by 200-300 calories. The aim
of that comparison is to show you that for both: bulking and cutting the story is
similar, you just got to follow the rules, even if it’s going to be challenging.
 COMPOSE YOUR DIET PLAN
STEP BY STEP
STEP 1 ESTIMATE YOUR CALORIC NEEDS

The totally first step that is necessary for you in order to prepare diet that match your goals is to
estimate your caloric needs. To do that I will share with you the most accurate equation that I use
(for man):

is the amount of energy expended while at rest in a neutrally

1) BMR (BASAL METABOLIC RATE)
temperate environment. In shortcut: How many calories you need to maintain bodyweight
without any activity (of course not including breathing etc.)

WEIGHT HEIGHT AGE

9,99 x W + 6,25 x H - 4,92 x A + 5 = BMR
EXAMPLE:
Marc is 21 years old, 180 cm height, 75 kg bodyweight
9,99 x 75 + 6,25 x 180 – 4,92 x 21 + 5 = 1775 kcal

2) FIND OUT WHAT YOUR BODY TYPE IS

CHOOSE THE BODY YOU REPRESENT

AND APPROPRIATELY ADD CALORIES AMOUNT

ECTOMORPH MESOMORPH ENDOMORPH

700 - 900 KCAL 400 - 500 KCAL 400 - 500 KCAL

LET’S SAY MARC IS ECTOMORPH

1775 KCAL + 800 KCAL = 2575 KCAL

ECTOMORPH MESOMORPH ENDOMORPH

 As many of us does sport activity the caloric needs raise.
3) ADDITIONAL SPORT ACTIVITY
We should estimate how many calories we burn during that,
to help you I will present you the way to do it.

CALISTHENICS/GYM WORKOUT AEROBIC TRAINING

HIGH INTENSITY / 12 KCAL / MIN HR < 120/MIN 3-5 KCAL
MEDIUM INTENISTY / 10 KCAL / MIN HR 120 - 160/MIN 7-10 KCAL
DECENT INTENSITY / 8 KCAL / MIN HR > 160/MIN 10-12 KCAL

OUR MARC DOES 4x A WEEK 40 MIN OF HIGH INTENSITY CALISTHENICS WORKOUT +

2x A WEEK CARDIO 20 MIN HR 120
4x40 x 12 KCAL + 2x20 x 5 KCAL = 2120 KCAL / A WEEK

This is the amount Marc burns on his workouts a week, remember about it.

NOW WE MUST DIVIDE IT BY 7 TO RECEIVE DAILY CALORIES BURNOUT

2120 KCAL
= 302 KCAL
7 DAYS

1775 KCAL (BMR) + 800 KCAL (BODY TYPE) + 302 KCAL = 2877 KCAL

4) THERMOGENESIS OF FOOD Is the amount of energy expenditure above the resting metabolic
rate due to the cost of processing food for use and storage. In shortcut: How many calories
your body needs to get energy from the food ( f.e. to heat it )

You must be aware that every macronutrient has a different TOF. For calculations we
will use a average 10%
10% OF 2877 KCAL = 288 KCAL
2877 KCAL + 288 KCAL = 3165 KCAL
IT IS A DAILY CALORIC INTAKE TO MAINTAIN MARC’S BODYWEIGHT.
 STEP 2 GAIN MUSCLES OR LOOSE BODY FAT
Let’s move forward, now you must decide if your goal is to gain muscle mass or reduce body fat.
Oh, if you’re the one that has belly and some fat on chest, arms, legs but also want to build muscle mass
– my advice is focus on building mass. Why? As a beginner you have huge potential in building muscle
mass that you should use! Another interesting thing is that I know many people that decided to transform
their body and started running or just being on caloric deficit. Due the fact they burnt fat they were still no
satisfied with their body, it didn’t look that good because they didn’t build visible muscles. This is why, if
your body fat is like under 20%, go for caloric surplus instead of deficit. This is my recommendation.
However, if you feel really bad about it, and the additional weight makes your calisthenics performance
way harder, then you can firstly start with caloric deficit. It is really up to you, depending on your goals.

GAIN MUSCLES
The idea is simple; this is all about math.
CALORIES IN > CALORIES OUT
That means you must consume more calories that you burn, in shortcut eat A LOT. The problem is many of
people think that they eat a lot but actually they are still under their caloric needs, let’s be more specific
then. If you want to put on muscle mass add to your caloric needs 200-500 kcal a day.
FOR EXAMPLE: 3000 KCAL (YOUR DAILY CALORIC NEEDS) + 400 KCAL = 3400 KCAL

LOSE BODY FAT

It is also very simple.
CALORIES IN < CALORIES OUT
That means you must BURN more calories that you deliver.
There are two days to do that :
-Eat less
-Add activity

I will highly recommend you being on caloric deficit 200-500 kcal, do not cut more at the beginning!
FOR EXAMPLE: 2500 (YOUR DAILY CALORIC NEEDS) - 400 KCAL = 2100 KCAL

PRETTY SIMPLE, HUH?

YES, ACTUALLY IT IS. JUST REMEMBER TO BE CONSTANT.
 STEP 3 MACRONUTRIENTS

MACROELEMENTS

CARBOHYDRATES 423G
19%
52% PROTEINS 146G

29% FATS 99G

CARBOHYDRATES:
Carbohydrates are great and necessary source of energy, especially for active person. Glucose is obviously necessary for brain
function this is why all diets, even the ketogenic diet includes at least 40g of Carbohydrates. If you’re active person, I recommend
your diet being composed with 50-60% of Carbs.

RECOMMENDED SOURCES:
- Rice, Pasta, Potatoes, kasha, noodles
- Oats, Millet flakes, barley flakes,
- Flattened rice, corn flakes, flour
- Bread, bread rolls, bagels
- Fruits, dried fruits, juices
- Vegetables

PROTEINS:
Proteins are necessary for maintaining and building muscle mass. It is also recommended for guys while reducing body fat to
have these high because of it’s high thermogenesis effect but also to keep as many muscle mass as possible during cutting on
fat. For the active person I recommend 1.5g – 2.0g per kg of bodyweight what gives us around 15-20%. Guys, believe me, more
proteins are not necessary if you want to build muscle mass, because it will not be synthesized. For those who will be on caloric
deficit I recommend increasing proteins up to 30%.

RECOMMENDED SOURCES:
- White and red meat (chicken, turkey, lamb, beef, pork)
- Fishes (salmon, tuna, mackerel, etc.)
- Eggs
- Dairy products ( milk, yoghurt, cheese, cottage cheese,
etc.)
- Nuts
- Seafood
 FATS:
Fats are the necessary nutrient especially for our hormone system, remember about it before you decide to cut fats, especially it
is important for woman. I recommend Fats to be 25-35% of your diet. Remember that 1g of fat deliver 9 calories, it is very useful
tool for those that struggle with delivering high calories daily. Don’t be afraid of fats, I know it sounds similar to body fat, but the
rule is simple, you gain body fat because you consume too many calories, not because of fats! Just try to avoid the high amount
of trans.

RECOMMENDED SOURCES:
- White and red meat (chicken, turkey, lamb, beef, pork)
- Fishes (salmon, tuna, mackerel, etc.)
- Eggs
- Dairy products ( milk, yoghurt, cheese, cottage cheese,
etc.)
- Nuts
- Seafood

TO SUMMARIZE:
There are a lot of diets. The thing you must remember is that the most important is your daily calories intake. If you will follow that
you will achieve your goal. A lot of people wonder what is the best macronutrients allotment. My answer is, it is very individual
whether you feel good with high carbs or fat.
Personally I prefer fats, it is easier for me to deliver necessary calories and because of that for me it is :
45 % carbs,
20% proteins,
35% fats.
Choose the diet you feel comfortable on and most important you will be able to follow for long time period!

IF YOU STILL NEED EXAMPLE, HERE YOU GOT THE COMMON RULES:

BULK:

· Have at least 1.5g of proteins per kg of your body weight up to 2.0g

· Have at least 1g of fats per kg of your body weight
· The rest calories can be delivered with carbohydrates

REDUCE BODY FAT:

· Have 2.0g up to 2.6g of proteins per kg of your body weight

· Have at least 1g of fats per kg of your body weight
· The rest calories can be delivered with carbohydrates
· Then if you’re not losing weight add activity or cut on amount of carbs
weekly
 STEP 4 FOOD QUALITY, MICRONUTRIENTS AND WATER
Last step that I decided to write about is the Quality of food in our nutrition.
Does that really matter? Let’s find it out.

Of course if you’re the person that wants to live by the rule of healthy lifestyle and healthy food the rule that you are going to
follow is obvious. I would like to focus a little bit more on that topic as the key to build muscles and reduce body fat. As for the
guys on caloric deficit it is important to choose valuable products because your daily caloric intake is lower which means you
deliver also less minerals and vitamins!
The supplementation with that would be fine here also, however there is no clear researches on the vitamins effect on your sport
results (in the terms of building your body. ) It is also important to choose that kind of food as it fuel you for the long period and
you simply feel no hungry. Remember, as long as you are on caloric deficit and have balanced metabolism you will be burning
fat, doesn’t really matter what kind of food you will be eating.
The truth is that you may be eating only pizza/burgers every day and you will be burning fat if you’re on caloric deficit. Why isn’t
it advisable? The only reasonable (in terms of recomposing body ONLY!) approach to this issue is the fact that you will probably
feel hungry by eating chips, nuts, chocolate bars and other high caloric products that will probably cause in eating more so you
will be not anymore on deficit.
The different point of view I have on bulking, especially for ectomorphs that struggle with gaining weight.
Now, for these guys eating chicken with rice, oats only will be not the best idea. Let me explain that, don’t take me wrong this food
is valuable and a great source of energy for your body and muscle growth but the problem is that this food will fill in your stomach
for long time that’s because these are high-fibre.
Based on my experience I can tell you that it is advisable to have some “bad food” in your diet too. This will help you mentally but
also to deliver necessary calories. What is more, if your caloric surplus is not extremely high you should be building lean muscle
mass.

MY RECOMMENDATION IS 70% CLEAN 30% DIRTY.

TO SUMMARIZE:
Eat well, but if you want to do some cheat, just go for it as long as you feel confident it will not lead to cheat WEEK or even
more. The best nutrition is the one you will be able to follow for long period and that will give you results.
 EXAMPLE
DIET PLANS
As it seems to be very complicated in theory I decided to share with you some of example diet plans. Both for losing body fat
and bulking. Remember that this is just an example and these were based on personal preferences.

SET1
Losing bodyfat 2500KCAL

MEAL 1:
3 scrambled eggs, bread 70g + tomatoes 100g

532 kcal (42 C, 26 P, 29 F)

MEAL 2:
Pasta 90g, chicken 200g, vegetables 200g

744 kcal (81 C, 75 P, 11 F)

MEAL 3:
Oatmeal (100g oats, 200ml milk, 100g banana,
apple 150g) + cottage cheese 200g

796 kcal (120 C, 40 P, 20 F)

MEAL 4:
Quark 150g, olive oil 10ml, any nuts 20g, cacao
20g, 1 kiwi (mix all with some water)

468 kcal (35C, 35 P, 20F)

IN TOTAL: 2540 KCAL ( 278 C, 176 P, 80 F )

CARBOHYDRATES 363G
33%
52% PROTEINS 137G

FATS 140G
15%
 SET2
Bulking 3400KCAL

MEAL 1:
Toast bread 75g, cheese 50g, ham 50g, onion &
tomato + orange
Milkshake ( 60g millet flakes, 120g strawberries,
125ml milk, 1 spoon of honey all mixed )

1065 kcal (125 C, 26 P, 38 F)

MEAL 2:
Bread roll with peanut butter 30g and an orange
juice 250ml

433 kcal (55 C, 17 P, 15 F)

MEAL 3:
Pasta 100g, salmon 80g, spinach 100g, tofu 50g +
nuts 35g ( spiced with pepper&salt)

776 kcal (77 C, 36 P, 34 F)

MEAL 4:
Pasta 100g, salmon 80g, spinach 100g, tofu 50g +
nuts 35g ( spiced with pepper&salt)

776 kcal (77 C, 36 P, 34 F)

MEAL 5:
2 bread slices with cheese 40g, ham 40g and
chosen vegetables

388 kcal (29 C, 22 P, 19 F)

IN TOTAL: 3438 KCAL ( 363 C, 137 P, 140 F )

17%
CARBOHYDRATES 363G

50% PROTEINS 137G

33%
FATS 140G
FREQUENTLY
ASKED
QUESTIONS
 SHOULD I BUY PROTEIN POWDER TO BUILD MUSCLES?
The first thing you should focus on is your well composed nutrition with caloric surplus or deficit ( depending on your goal ). If you
are not then do not even think your performance will suddenly boost up and you will see a visible progress. Unfortunately this
is true, the only situation that may happen is if you are on caloric surplus but you do not deliver enough proteins (1.4g per kg of
your body weight at least ) but let’s be serious, with a caloric surplus and of course we calculate also plant proteins it is almost
impossible.
However, the protein powder may be useful if you are always hurry or can’t deliver necessary proteins because of
allergic/vegan etc. If I would recommend protein powder, I would say only after your workout 30g. This can help you a bit, but
remember, it is not necessary and you will probably not see a difference.

HOW MUCH OF PROTEIN SHOULD I CONSUME AFTER WORKOUT?

Until the newest researches the gold rule was 20-25 g of proteins will cause the maximum protein synthesis after your workout.
The newest research on that topic proves the group that ingested 40 grams had insignificantly higher muscle protein synthesis
than a group that ingested 20 grams. The difference was not huge, so do not worry 20 g of proteins will be fine too!

WHAT SHOULD I EAT BEFORE MY WORKOUT?

Depending on how long rest before workout you have. Make sure to deliver both carbs but also some proteins, if you workout
just after the meal ( less than 1 hour ) I would recommend something light such as milk shake with some oats, strawberries,
banana etc. If you have a little bit more time for rest after your meal and before the workout you can go for a lunch such as
pasta with chicken/fis or the omelette with oats.

WHY AM I NOT GAINING ON WEIGHT?

The answer is usually very simple; you’re not eating enough. As long as you choose valuable food mostly in your diet and
workout hard enough but at the same time you’re not overtrained the problem is with nutrition. Make sure to follow my step by
step instructions on how to calculate your caloric needs then find out if you’re on caloric surplus. If you follow these advices I am
sure you will see results, just give yourself some time and after month or two you will see visible progress.

HOW CAN I TRACK MY CALORIES?

Since for more experienced people this might be not a problem for the beginners I would say tracking calories is necessary. At
least for first 2 months. It is especially important because you don’t have the experience and it is hard to estimate how many
calories you eat a day. The simplest way that is also very comfortable and can be done at anytime, anywhere is using app.
The one that you can get for free and includes great features is Myfitnesspal. Go, get it on your phone or use the desktop
version, set your goals and start the journey.

HOW TO DEAL WITH LACK OF APPETITE?

A lot of skinny guys struggle to move from 2000 calories they used to eat up to over 3000. I was the same guy and to be honest
I still deal with that, let me give you some advices on that. As a matter of fact, the most important is the products you choose.
As I mentioned before the quality of food is important but you must find balance. If you are incapable of deliver the necessary
calories a day, then you probably should include some “bad food” to fill in the remaining calories. The products such as oats,
brown rice etc. are high in fiber that controls the blood sugar but also digestion and contributes to satiety! (aka feeling full)
This is why you should not overdose fiber if you have trouble on gaining weight.
Secondly, pay attention to the water. If you’re not drinking enough your appetite will be low, you can probably see that just after
you wake up, you’re dehydrated and feel nowhere close to eat. This is why the glass of water or orange juice (my favorite to
boost up my appetite) is a good idea just after you wake up.
Thirdly, if you want to speed up the digestion you can deliver necessary nutrients in shakes, milkshake with mixed oats and fruits
will be a great idea and won’t feel you, some nuts or seeds are recommended to mix as these are high caloric.
 HOW TO DEAL WITH HUGE APPETITE?
Once again, the most important will be the products you choose. The best nutrition is the one you enjoy. This is why you should
eat the meals you really like as long as you are able to keep this caloric deficit. If you only cut on your meals portions and feel
hungry every time you leave the table, it will work in short-time period. You are probably going to run out of that after some
days/weeks losing your potential. The key is to compose diet on which you don’t feel hungry and enjoy that. Let me introduce
you food volume. You need to consume high food volume low calorie food. As an example: The 300g of potatoes with chicken
150g has almost the same amount of calories as the bars of chocolate or BigMac, now guess which will fill you for more time.
Generally speaking, to control your appetite the most important is to choose high volume food low in calories (vegetables, oats,
rice, pasta, quark, cottage cheese etc.). Also choose the products high in fiber that will slow down digestion and contributes to
satiety.

SO CAN I EAT “BAD FOOD” AND STILL LOOSE WEIGHT?

Yeah, actually you can, but only if you are on caloric deficit. If we talk only about the effect on your body look it will work. The
reason it is hard to believe is caused in my opinion by social media and the boom on the healthy life style, of course it is good
to promote it but it also makes people believe that it if they don’t eat super healthy vegetable shakes, chicken and rice they will
not get a good body. Fortunately, it is not truth, you can eat various and even bad and still look good. In the long run it is not prac-
tical because of low food volume and high calorie of these products so this is the reason of obesity. Not the products, but
because these are not filling for long time, people needs to eat more, simply going over their caloric needs.
 AT THE END OF OUR NUTRITION GUIDE
I would like to tell you that the way we eat makes a huge difference on our organism, body look, calisthenics performance but
also the way we feel every day. Pay attention to the products you eat and never get to the point when thinking about food ruin
your positive energy. Nutrition is challenging and it should be as our life, especially when you expect some great results, you must
put effort into it. If you will find the way to make it at the same time enjoyable you will succeed. For all of you that starts for the
first time or another because you have already gave up before, be aware of the gold rule.

NUTRITION WILL NOT GIVE YOU RESULTS AS WELL AS IT WON’T DESTROY THESE IN FEW DAYS.
Nutrition will not give you results as well as it won’t destroy these in few days.
If you won’t deliver necessary calories in one day, do not worry try to eat more the following day, never decide to give up becau-
se of 1 or 2 days failure and even a week. If you follow your diet for 1 month or even more what will be a few days out? Everyone
has different goals and for a lot of us this in not the only one in life, this is why as long as you’re not bodybuilder and it is not your
whole world you should always find balance and be aware that results and failure are not made in few days. But if you make
these days last longer, it will.
really hope that the idea of the nutrition guide will be a great opportunity to start your journey with nutrition and understand the
basics. I am not an expert on nutrition and I think no one can call himself an expert with a few years of experience or even less. I
am a normal person that share with you all I learnt by reading researches, articles, a lot of books but also videos from more
experienced people. I also tried to include some tips as the nutrition was a huge challenge for me during my one year body
transformation.
I hope I was able to explain everything clearly

Darek Woś
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