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Diet Smart. Not Hard.

GPC Nationals

Coach Dean with client Will Crozier at GPC Nationals.

Flex Success Coach Dean10 November 2018

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Strongman Championships 2017

Lizzy Rawdah10 November 2018

Combining the scientific method, simplicity and the love of training to achieve sustainable results

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Micronutrients matter too.

Energy balance and macro ratios (especially enough protein) are really important and are the biggest driving factors behind the number on the scale.

The next most important factor is food quality, food choices and micronutrients.
Micronutrients include vitamins, minerals and other things like polyphenols. The important thing here is that the foods that we get our calories and macronutrients from have more value than just energy.

Let me be clear: If you wanted to lose weight eating only KFC, you could.

But:

It would be hard to stick to
You wouldn’t get much food before running out of calories
You wouldn’t feel great
You would miss out on fibre and micronutrients

Very important caveat: Some restriction is required for dieting success.

However, excessive restriction makes it much harder to be successful long term and
unnecessary removal of entire food groups should be avoided. EG, removing dairy or grains for no specific reason is not recommended.

This is because variety is a really important aspect of both adherence and health.

More variety means we avail ourselves to a broader range of micronutrients. Some foods are rich in certain vitamins and minerals but poor in others.

More variety also means greater psychological enjoyment of food and less social friction, making it easier to stick to your diet.

This brings us to the question of what constitutes a "healthy" or "unhealthy" food.
Context is important – there are no universally good or bad foods, but there are a few things to consider.

Eg fruit is generally considered healthy but if all you ate was fruit your health would suffer. Sugary treats are considered unhealthy, but they provide enjoyment and psychological benefit, so they have their place.

Some ‘healthy’ foods like nuts have high calorie values that may end up turning you away from your goals and hurting your health.

So, yes - energy balance underlies fat loss and is a large determinant of your health. But don't forget that over-restriction can limit your intake of micronutrients and hurt you psychologically in the long term!

Diet Smart. Not Hard.

Coach Luke

info@flexsuccess.com.au
www.flexsuccess.com.au

A common nutrition tracking mistake

When it comes to tracking your nutrition, the two most important factors to consider are accuracy and consistency. Just because you enter it into your MFP doesn’t mean it gives a true representation of what is actually happening.

One of the issues that we see from a lot of people who utilise a flexible dieting approach is that things can get missed sometimes, especially when you use a variety of food sources and switch things up regularly.

Here’s an example of sugar free/low sugar cordial. Can you pick up why this nutrition label is tricky? (Swipe right) And how you can easily consume up to 20g of carbs if you aren’t careful?

So a lot of people would just look at the label and think “oh 250ml only has 1.7g of carbs. Sweet let me go ahead and enjoy myself without tracking”. However, if you read carefully, you will notice that it is 250ml mixed with water as the directions suggest. That means 25ml of cordial with 225ml of water. Which isn’t much cordial at all.

For those who are deep into the fat loss phase and craving flavour, you can easily consume up to 250ml of actual cordial over the course of the day. That’s easily 17g of carbs per day!

This is just another example of why you should be careful when it comes to double checking your nutrition labels, especially with items like this that can be missed easily.

Diet Smart. Not Hard

Flex Success Coach: Allen
Email: info@flexsuccess.com.au
Website: www.flexsuccess.com.au

It isn’t which 6 exercises would you pick for growth or cutting. You don’t need these particular exercises to grow or drop fat.

We get asked a lot which exercises should someone be doing for a bulk or cut. The fact is the answers shouldn’t really change too much, but the context will depend on your goals. Calories will dictate your growth or loss.

Every exercise is a tool for a particular job you are trying to achieve.

Having an understanding for how the body works and moves will allow you to better understand how these exercises are picked.

You can stop stressing about if your program is the best or not. Simply go hard on what you got and change it when you can see your results dictate it.

What do you change when you shift from a bulk to a cut, or vice verse?

Diet Smart. Not Hard

Flex Success Coach: Dalton
Email: info@flexsuccess.com.au
Website: www.flexsuccess.com.au

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