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PBT2 Nutrition PDF
PBT2 Nutrition PDF
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 P R OT E I N I N TA K E
The set up is an actual base to start up the dietary process. Probably the single most important macronutrient in order
Based upon your current condition, the leaner you are will to maintain muscle while dieting for fat loss is protein. It is
allow you to start the diet at a higher daily calorie count. The also one of the important factors to allow for muscle growth.
higher the fat you carry, the more carbs monitoring will be In fact, for protein synthesis to occur, amino acids must be
needed since insulin sensitivity isn’t at it’s best. available, and this is twice as important during phases of
hard dieting. Keeping dietary protein high not only helps
IDEAL MEAL FREQUENCY sparing of muscle by helping to increase protein synthesis
The meal frequency chart refers to the ideal time to space but can also be used for glycogenesis (synthesis of glucose)
between meals. The leaner you are, the sooner you will during severe deficit. However, proteins are not as muscle
eat again after each meal. The reason behind this is pretty sparing as carbohydrates when used for glucose synthesis.
simple: the more fat you carry, the more energy substrate The golden standard for a bodybuilder is around 1gr per
you can release during times of fasting (or in between pound of bodyweight. The more fat you carry, the more
meals). Therefore, higher body fat individuals are suggested proteins you will consume in the diet because carbohydrates
to space their meal timing a little longer. More glucagon and will be lower.
fatty acids will be released this way, and this will help with
To set protein intake properly, spread the total daily amount
faster fat loss. The goal of the actual program is not towards
between each meal of the day as well as peri-workout.
fat loss, but body composition can happen with the right
Further instructions will give you suggestions on how to
nutrition.
spread proteins around workouts.
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:
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)
COCONUT 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