Nutrition Success System
By
Mannan R. Dattah
April, 2016 © 2016 Mannan Dattah This book is licensed under a Creative Commons CC BY-NC 4.0 License The contents of the book can be shared and adapted with appropriate credit to the author, provision of a link to the license and indication if changes were made. Attribution may be done in any reasonable manner, but not in any way that suggests the author endorses you or your use. The contents of the book may not be used for commercial purposes.
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Nutrition Success System
First of all, welcome to Knockout Fight Club. You have taken a great first step in your journey by joining Knockout. Places like this, off the radar and hardcore ones, are where champions are made because there’s no bullshit and you straightaway get the real stuff. Whether you can handle it or not, is up to you.
This Nutrition Success System is our guide to you in your fitness. We hope to cover every bit of information that we have covered with our oldest members. We have compiled the most effective and useful information and tips here.
There are a few simple things that you have to do to make sure that you are successful in your fitness journey:
1) You need to make sure you are eating the right things. 2) You need to make sure you are exercising the right way. 3) You need to have the right lifestyle (good sleep, good mood etc)
There is no half way. If you go half way you get half results. Dive right in and make the commitment to look, feel and become the best version of your self! Yes, there are a lot of details to be discussed in each of these categories but one thing I can assure you is that the people who got the maximum success are the ones who followed these three commandments.
In our journey together I will lay out every single item that you will need to become an embodiment of Knockout Fight Club’s values. If you need to be eating something I will tell you exactly what it is, if you need to be exercising a certain way I am going to make sure that you know what to do. I will cover these things and everything else that I can think of to make sure that you have all the tools needed to get killer results.
There is no one perfect way to eat or exercise for fat loss or strength gain. This system is a general roadmap for success that I can give you. A lot of strategies work, but this one works really, really well when used diligently. Eventually I will want to create a customized system for you based on your body type.
For now my goal is to give you the simplest and most effective nutrition plan, workout plan, goal setting and motivation tools, so that you get some insane results and tell all your friends how awesome our fight club is :)
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If you are a new member you WILL experience some soreness and discomfort during your workouts and after your workouts. This is normal. Our goal is not pain, but if we are going to see great results we have to put forth great effort. If you are veteran member you already know about the soreness after your first workouts and have not been scared off by the soreness. High Five to you, you badass! We understand that Knockout Fight Club is not for everyone and not everyone is suited for the way we do things.
We want the hardest working and most dedicated individuals in our facility. The group camaraderie and direct support from trainers that you get at Knockout Fight Club is second to none. It will help you reach your goals faster and develop the strength and honor of a true warrior. Get to know your fellow members and develop supportive relationships with them that will help drive the success of the entire group. We will provide you with all the support you may need-‐ motivation, education, equipments, diet, home-‐workouts, getting into tournaments and much, much more.
Those of you that fight through the workouts and put in your 100% will see success. It won’t be easy but it will be worth it. At the very least you’ll get fit, mentally sharper, learn self-‐defense and have high self-‐esteem. At the highest levels there is no limit, you can make amazing changes in yourself, become a pro sportsman, develop advanced skills, become a Shaolin monk and disappear into a forest or whatever you want to do. Seriously, the body is a gateway to the wonders of the universe. That’s why things like martial arts and yoga have been linked to spiritual enlightenment for thousands of years.
On your part, we only want you to -‐
1) Be consistent. You have to show up to get the benefits of training. You can’t join and expect things to change without putting in the work. Show up to as many sessions as possible and make it worth your while. The fight club is open almost 24-‐7 so you can even drop in to do some extra practice on your own whenever you want.
2) Go hard or go home. You have to put forth a great effort in every training session. Don’t expect to show up and half ass your way though the workouts and get something out of them. You have to train like a beast and push yourself beyond your limits. If you do this you will always be making progress towards your goal. I can tell you that our workouts work and most people just looking for normal fitness wont even need to do anymore than the 60-‐90 minutes of hard work thrice a week to see incredible results. I know this because I do these workouts myself and I have seen the incredible results that literally hundreds of our members have got.
3) Get better every day. Don’t settle for doing the same level of work at each and every session. It is really easy to get comfortable and stick with exercises that don’t make you a bit uncomfortable. Try to move up in your progressions of the movements that we are
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doing each day and work as hard as you possibly can. That means if you can do 10 push ups today, force yourself to do 11 tomorrow, 12 day after and so on. It’s called progressive overload. If you aren’t sweating, breathing hard, and hopefully making a lot of grunting and moaning sounds during your workout you might not be working hard enough. (Honestly, I don’t expect you to make funny noises, but if it happens if you are working hard :)
How do we measure progress?
We will be measuring your progress during the assessment and reassessment process throughout your training. You should do an assessment at least once a month. Your coach will decide which tests need to be completed and recommend alterations for your program based on your assessment.
We will be doing some or all of the following: Movements screens, postural assessments, body fat tests, circumference measurements, body weight, strength test, cardio test and skill test.
There are numerous ways to measure progress with your workouts and nutrition. First and foremost are you feeling better? If so that is the first step. If you feel better you can work harder and get even better results. Take a look at things like sleep, mood, and energy level during the day to see if you are feeling better after doing your workouts.
If you are a stickler for the scale you should weigh yourself only once per week on the same day. I prefer Monday weigh ins because it makes you be accountable for the weekend. If you have to think about weighing in on Monday you might not grab that dal makhni and naan and a few beers on Saturday night. You should also weigh in under the same circumstances each and every time. The best time to weigh in is right after waking and using the restroom with the same or no clothes on. Keeping a log is a great way to track progress.
There are also some measurements that we generally take to check for progress. We measure the upper right arm, waist, belly button, hips and thigh.
Next you can check your clothes! How are your normal jeans or shirts fitting? What about your belt? Are you noticing clothes getting loose or your belt needing tightened?
Finally, everyone’s favorite: Before & after pictures. If you take a good before picture you will be able to compare photos and have a great success story ready to go when you transform your body and look great! To take a good before photo wear something that shows off your faults and bad areas. You want to take it in as little clothing as possible. Most likely a swim suit or something that shows your stomach. This way you can get an accurate assessment. You will want to stand tall and look straight ahead. Take one photo from the front and one from the side.
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We want life-‐long fitness at Knockout Fight Club so if the clothes are fitting better or more loosely, your measurements are headed in the right direction and the photos are showing changes I could really care less about what the weighing scale says. Sometimes when you start exercising and eating healthy, you burn fat but build muscle too and that’s why there are no changes in the weighing scale. The picture below shows a slab of fat and a slab of muscle of the same weight.
So you see even though you might be loosing fat, the scale might not reflect it and that is nothing to worry about.
It is important to know where you are starting and where you want to go to make great progress. These starting assessments are designed to help you to set a goal for yourself.
Many people don’t know how to accurately set goals. If you don’t know where you want to go how are you going to know what to do? Pick a goal or two and make a plan to get there.
Goals need to be specific and measurable. They don’t have to be a weight goal but they should be something that has a set end point for you. Such as fitting back into my size 28 jeans or losing 3” off my waist. You should also give yourself a goal deadline. When will you accomplish these things? How long do you think it will take? If you know you have a deadline you will be much more likely to actually accomplish the goal.
Use the following to help you set your goals:
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1) I want to…… (write down your goal, what you want) (example: Lose 5 kgs and learn self-‐defense)
2) I want to accomplish this by…. (how long will this take you)
3) To fulfill my goal I will…. (What actions will you take to reach your goal?)
Now that you have your goal make sure that you know the steps you are going to take to get to your goal. This will be different for everyone but we will help you lay out a basic plan in this manual. We will lay out what you need to do for your nutrition, exercise and attitude to make sure that you are on point to meet your goals.
You are probably at Knockout Fight Club because of the unique and superior training that happens here. Along with that there are some other factors that go into your success and we will cover them in this manual. The basic things that you need to remember is making sure that you attend each and every workout that you possibly can and you attack it like a freakin’ animal!
During your workouts we ask that you challenge yourself and push yourself to new heights but its also equally important to enjoy what you are doing. Your fitness must be fun and games for you, if you make it a burden, your subconscious mind will try to get you to avoid it. Develop a taste for that adrenaline pumping rush and that sweet after workout soreness. Keep the atmosphere military style. Shout out encouraging words. Get drenched in sweat. Fall in love with the beastliness of things.
A great way to enhance your experience is to have a pre-‐workout ritual i.e. something that you do 20-‐30 mins before your training time to get into a charged mind state. Many pro body builders start sipping their pre-‐workout supplements while listening to their fav music. Many boxers like to close their eyes and imagine winning the fight they are training for. I personally like to drink a pre-‐workout supplement while watching some hardcore fitness videos on Youtube. I keep pumping myself up, getting excited, and aggressive. By the time my ritual is over and its time to work out, I am a ready to explode! Think of this as a mental warm up. You must create your own ritual that gets you in the right state.
NUTRITION 101
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First of all, I want you to know that at Knockout Fight Club we don’t like to obsess over diet charts. They are necessary in some situations but for general health and fitness we have a different approach, which is steadier and more long-‐term. This approach is so amazing that you won’t feel burdened by any ‘’diet’’ and you will discover that healthy food can be extremely tasty too! But before I get into the details I want you to understand a few things about ‘’calories’’.
Your body uses a certain amount of calories (energy) to perform daily functions of sitting, breathing, working (this is called BMR or Basal Metabolic Rate). This varies from person to person depending on age, gender, lifestyle etc. Add to this BMR, the energy spent (calories burnt) in your workouts and you will have your total CALORIE EXPENDITURE. Now the total amount of calories you consume (food you eat) will be your CALORIE INTAKE. As a depicted in the diagram above all you need to do is create a caloric deficit if you want to lose weight, create a caloric surplus if you want to gain weight or balance the two If you want to maintain weight.
How ever even though counting calories is very important especially for beginners, it isn’t all about counting calories! You can eat 1200 calories of crap and still be overweight. You can eat
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2000 calories of healthy food and drop weight like you never thought possible. The quality of the food you are eating is very important.
Depending on your current eating habits we may want to focus more on quantity or quality in the beginning
Here are some key pointers on how to get started:
1) Some people have 3 big meals a day and others prefer 5-‐6 small meals a day. It doesn’t really matter what approach you take, as long as you stick the targeted calories and protein, carb and fat intake. All those things you have heard people say about how you shoudn’t eat at night or how its much better to have small frequent meals etc is bullshit and recent studies have proved that.
2) Maintain a diet journal. Writing down and reviewing what you consume will slowly but surely change your food habits. As a part of the Nutrition Success System you would have received a ready-‐made diet journal. All you have to do is take out 5-‐mins a day and fill in the details. Eventually when eating healthy comes naturally to you, there will be no need to regularly maintain a diet journal and you can just come back to it when you feel you need to give extra attention to your diet (lets say you are doing a specific training program or working towards a new goal)
3) During your first Nutrition Consultation, get your BMR, targeted calories & macros you need to hit each day calculated. As mentioned in point 1, you calories and macros are what matter the most.
4) When wondering what is healthy and what is not, follow this simple rule – the closer it is to mother nature, the better it is. For example if you take a potato from the ground, just boil it and eat it, its healthy but if you send that same potato to a chips factory where it is processed and processed and processed till its no longer a natural thing but rather a man made product, its now unhealthy. So remember natural food is healthy food. Think lean protien, vegetables, fruits, nuts and whole grains.
5) Once in a while do a 24 hour fast! This ancient Indian ritual has big health benefits. Start doing a 24-‐hour fast about once a week or once in two weeks (whether you want to make it a religious one or not is up to you). The rules of the fast are simple -‐ for 24 hours you will not eat anything. You can drink water and 2 or 3 low calorie drinks like fruit juice, coffee, protein shake etc. but no solid food. So for example you eat dinner at 10pm Wednesday night and decide that your fast has begun. Now you could have a fruit juice in the morning, a protein shake in the afternoon and after your workout in the evening you can have dinner at 10pm.
6) I believe that eating healthy food should be fun. One of the best ways to do that is substituting the junk you like with healthy alternatives. As a part of the Nutrition Success System, we’ll help you substitute as many foods as possible so that you feel
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like you never miss out on anything. 2 great examples of this are – Hung Curd for Mayonnaise and sautéed Lotus Stems for Chips.
7) Once or twice a week, have a cheat meal. Eat whatever you want, drink whatever you want. You have earned it!
Remember, the easiest way to change anything in life is to go slow and steady. If you drink 1 coke everyday, bring it down to 1 every 2 days, then 1 every 3 days and so on.
MEAL PLANNING
I like to do meal planning in a simple manner. Once we have figured out what your daily-‐targeted calories are, how much protein, carbs and fats you need and what are their recommended sources (we may also need to see if there are specific guidelines for your blood group), you will then go through the options of meals listed in the meal plan given below, pick the appropriate item and prepare the meal. You’ll have our support via e-‐mails and whatsapp to make the process easier for you and let you get answers to any questions you may have.
An important factor to keep in mind is your environment and the people around you. If you are cooking your own meals, you will want to plan your grocery shopping and cooking intelligently. If there is a professional cook or a family member that cooks for you, it’ll be beneficial to explain to them everything in detail and what role you will need them to play in helping you achieve your goals.
Next, remember this statement -‐ ‘’Out of sight is out of mind’’. Most professionals strictly believe in getting rid of all unhealthy food options in your house because you are much more likely to eat something bad if it is easily available rather than if you have to go out to the market to get it.
A few more tips for success:
1) Plan, Plan, Plan, and Plan some more!! 2) Stock up large batches of healthy items. 3) Eat slowly. It’s scientifically proven to make you feel fuller sooner. 4) Eat raw vegetables. Get into the habit of just picking up a raw carrot or cucumber,
washing it and munching away. I don’t believe anyone who says raw vegetables don’t taste good.
5) Have a few healthy snack items from the list at work or in the car in case you get in a bind!
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6) Don’t be embarrassed to tell people you are on a diet. A lot of my clients carry a tiffin to weddings and other occasions! You might not want to be that extreme but you must learn to ignore what people will think about you if you really want to achieve results. It seems a like a cigarette smoker is more socially acceptable than someone who’s on a diet!
7) Be more mindful and aware of your choices. Avoid eating just for time-‐pass.
After a few weeks you should be pretty comfortable with your new way of eating and you can start to experiment on your own with some creative ideas. The end goal is to never need to worry too much about food and naturally, effortlessly make good choices. Just don’t get too crazy and start adding in the items on the “Things to Avoid” list. Remember, always have a lean protein and stick to mostly fruits and veggies.
Once in a while if you slip and are not compliant with your meal planning don’t beat yourself up! Simply get back on the wagon and start again with the next meal. Starving yourself or punishing yourself is not a good way to make up for a poor meal choice. You are allowed to have some fun and live life, but you have to make a commitment to your health and fat loss. On the other hand some people think if they had a bad breakfast, they might as well have bad lunch and dinner too! Avoid this ‘’all or nothing’’ mentality. If you have had one unplanned bad meal, in the long it wont make a difference but if you have 5 in a row, then it will.
Follow the 90% rule!!!! Eat right 90% of the time and do 90% of your workouts! Be honest with yourself and finally put in the effort it takes to get lean and sexy!
FOOD MADE SIMPLE
Start these meals immediately upon waking and then eat every 2-‐4 hours follow (a total of 5-‐6 meals each day). You should start each day with a multivitamin for best results.
Meal # When Menu
1 Upon Waking
- 2 glasses of Cold Water - Multivitamin
- Coffee/Tea (without sugar) - Select any Snack
2 Breakfast - Select any Meal
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3 Mid-Morning Snack - Select any Snack
4 Lunch -‐ Select any Meal -‐ Multivitamin
5 Evening Snack - Select any Snack
6 Dinner - Select any Meal
Things To Avoid/Reduce to once a week 1. Alcohol 2. Sugary drinks or drinks with calories 3. Refined Grains (White bread, Pasta, White Potatoes, etc.) 4. Processed or packaged foods 5. Refined sugars 6. Fried foods
MEALS
Note: Your Protein Powder should be mixed with water or skimmed milk. Do not use regular or toned milk.
Female Servings Male Servings Tips Omelet 1 Full Egg 2 Egg whites ½ cup chopped spinach ½ slice grated slim cheese as seasoning
Omelet 1 Full Egg 4 Egg whites ½ cup chopped spinach 1 slice grated slim cheese as seasoning
Cook with little olive oil. Put spinach on the pan first and the eggs after a min or two.
1 cup Slim yogurt ½ Cup Blueberries 8 almonds chopped
1 ½ Slim yogurt ½ cup Blueberries 15 almonds chopped
Mix the berries and almonds into the yogurt for a great tasting meal.
1 Scoop Protein Shake ½ Banana 2 Tbsp Crushed Walnuts
1 ½ Scoop Protein Shake 1 Small Banana 3 Tbsp Crushed Walnuts
Mix in blender for a Chocolate Banana shake.
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1 cup Oats cooked Indian style with vegetables 1 protein shake
1 ½ cup Oats cooked Indian style with vegetables 1 protein shake
Protein shake is necessary, as oats don’t have enough protein.
1 Roll 1 Home made Kebab ½ Cup Chopped Spinach ½ Cup Chopped Onions
2 Rolls 2 Home made Kebabs 1 Cup Chopped Spinach 1 Cup Chopped Onions
Make a Roll. Season with Lemon and serve with mint sauce (green chutney)
1 Chicken Breast 1 ½ cups Sauté Vegetables 1 Brown Bread
1 ½ Chicken Breast 2 cups Sauté Vegetables 1 Brown Bread
Grill, boil or sauté chicken in very less olive. Do the same with vegetables. Add your own seasons with a healthy dressing/dip. Serve as a platter
2 pieces Cooked chicken 1 Cup sabzi 2 Rotis
½ Cooked Chicken 1 Cup Sabzi 2 Rotis
Normal Indian Food cooked in little olive and less salt
½ Can Light Tuna in Water 1/2 tbsp olive oil 1 cups of mixed vegetables 1 tbsp mustard
1 Can Light Tuna in Water 1 tbsp olive oil 2 cups of mixed vegetables 2 tbsp mustard
This is a cold salad. Mix Tuna and vegetables in a pan. Add a drizzle of olive oil. Shake and dress with mustard.
½ Salmon cooked Indian style 1 Cup sabzi 2 Rotis
1 Salmon cooked Indian style 1 Cup Sabzi/Dal 2 Rotis
Normal Indian Meal made in less olive oil and less salt
Boiled Egg Sandwich 2 Boiled Egg Whites
Boiled Egg Sandwich 2 Boiled Egg Whites
Make a Sandwich with the egg whites and
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2 Whole Wheat Bread 1 Slice Slim Cheese Any 2 Vegetables
2 Whole Wheat Bread 1 Slice Slim Cheese Any 2 Vegetables 1 Boiled Whole Egg to be eaten separately
cheese crumbles. Add any 2 vegetables and seasoning of your choice. You can use little bit of chilli garlic sauce.
¾ cup cooked Brown Rice & 1 ½ cups Chickpeas(white chola) with a small portion of salad
1 cup cooked Brown Rice & 2 cups Chickpeas(white chola) with a small portion of salad
Make it regular Indian style. Add lemon to salad.
Chicken Tikka/Turkey Subway Sandwich with low fat dressing and no salt and pepper
Chicken Tikka/Turkey Subway Sandwich with low fat dressing and no salt and pepper
Going for a salad instead will make it healthier but this is ok too.
Numerous vegetables can be substituted or added into these meals. Almost any green veggie except peas is a good substitute. You may also add items like peppers, mushrooms, etc. There are several other types of meals that can be substituted for these. You can ask your trainer about them in a consultation session or have a list emailed to you. Once you have figured out serving sizes and what a plate should look like feel free to create your own meals. It will probably take 4 weeks or more for you to be able to accurately create and plan your own meals. Maintaining a diet journal really helps
SNACKS
Female Servings Male Servings Tips 1 Full Serving Protein Shake
1 Full Serving Protein Shake
Drink it ice cold!
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1 Small Apple 1 Medium Apple Just eat it! 7 Almonds 7 Walnuts 7 Peanuts
10 Almonds 10 Walnuts 10 Peanuts
Munch away!
Natures Valley Chocolate Natures Valley Chocolate Preferably pre or intra workout
1 Cup Nestle Slim Dahi ¼ Cup Raspberries/Blueberries
1 Cup Nestle Slim Dahi 1/3 Cup Raspberries/Blueberries
Mix together for great snack!
½ portion boiled chicken breast
1 portion boiled chicken breast
Have it when you want to chew on something rubbery
2 Hard Boiled Egg Whites Any low calorie seasoning or sauce
3 Hard Boiled Egg Whites Any low calorie seasoning or sauce
Take out the yolks and replace it your seasoning or thick sauce
Any Fruit Any Fruit Fruits ½ Cup Roasted Channa/Sprout Salad
1 Cup Roasted Channa/Sprout Salad
Season it well with lemon, black salt etc.
DESERTS
Female Servings Male Servings Tips 1 Brown Bread 1 Tbsp Natural Peanut Butter
1 Brown Bread 2 Tbsp Natural Peanut Butter
Place natural peanut butter on bread
1/2 Serving of Chocolate Protein ½ cup of oats ¼ glass of slim or doubled toned milk
1 Serving of Chocolate Protein 1 cup of oats 1/3 glass of slim milk
Mix together for a delicious chocolate pudding
1.5 Shredded Carrots 7 Shredded Almonds 1 Tbsp Honey
2 Shredded Carrots 10 Shredded Almonds 2 Tbsp Honey
Mix the shredded carrot with almonds, add honey and enjoy
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1 Cup of mixed fruits OR ½ cup of dates and raisins
1 Cup of mixed fruits OR ½ cup of dates and raisins
Pretty simple!
½ Bowl of Diet Museli with slim or double toned milk + 7 Raisins
1 Bowl of Diet Museli with slim or double toned milk + 10 Raisins
Mix and serve cold or hot
SUPER SIMPLE MEAL PLAN
For those of you that have trouble picking healthy food or that need an example to get started here are 3 sample meal plans. Use these to get an idea of what your diet should look like and eventually get your customized diet chart.
5 Small Meals Female Servings Male Servings
Boiled Eggs - 1 Whole + 3 Whites 1 Brown Bread with 1 TBSP Peanut
Butter
Boiled Eggs - 1 Whole + 4 Whites 1 Brown Bread with 1 TBSP Peanut Butter
Fruit Fruit
2 Roti 100 gms Chicken / Paneer / Soya /
White Chole 1 small bowl dal / sabzi
salad
2 Rotis 200 gms Chicken / Paneer / Soya /
White Chole 1 small bowl dal / sabzi
salad
7 Almonds, 7 Walnuts, 7 Peanuts Protein Shake
10 Almonds, 10 Walnuts, 10 Peanuts Protein Shake
100gms of lean chicken
2 Cups Broccoli ½ Medium Sweet Potato
200gms of lean chicken / Fish 2 Cups Broccoli
1 Medium Sweet Potato
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3 Medium Meals + 2 Snacks Female Servings Male Servings
1 Whole Egg + 3 Egg Whites Omlette ½ Red Pepper ¼ Cup Onions
¼ Cup Shredded Cheese
1 Whole Egg + 4 Egg Whites Omlette ½ Red Pepper ¼ Cup Onions
¼ Cup Shredded Cheese
A Fruit
A Fruit
100-150gms of Tuna Fish Sandwich Medium Portion of Vegetables
200-300gms of Tuna Fish Sandwiches Medium Portion of Vegetables
Protein Shake 1 TBSP Natural Peanut Butter
3 almonds, 3 walnuts, 3 peanuts
Protein Shake 1 TBSP Natural Peanut Butter
5 almonds, 5 walnuts, 5 peanuts
Small Portion Brown Rice Home Made Chicken / Soya / Paneer
Salad
Medium Portion Brown Rice Home Made Chicken / Soya / Paneer
Salad 3 Big Meals
Female Servings Male Servings
1 Whole Egg + 3 Egg Whites Omlette 3 Brown Breads
Small Portion of Vegetables Fruit
1 Whole Egg + 4 Egg Whites Omlette 3 Brown Breads
Medium Portion of Vegetables Fruit / Fresh Fruit Juice
2 Rotis 100-200gms of Chicken
1 small bowl dal 1 small bowl sabzi
salad
2-3 Rotis 300-400gms of Chicken
1 small bowl dal 1 small bowl sabzi
salad Subway Style Salad + Protein Shake Subway Style Salad + Protein Shake
Note: Try to mix and match, use substitutes and vary cooking styles to make your plan more convenient
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Grocery Store Tips:
The following is what a lot of your food shopping should look like
Produce Section-‐ Fruits and Vegetables Green Veggies of choice: green beans, broccoli, asparagus, spinach, romaine lettuce,
cauliflower, etc. Unlimited Veggies of choice (besides corn, peas, beets, and potatoes) Low GI/Fibrous Fruits: mixed berries, cherries, apples, oranges, pears, and grapefruit Mixed Nuts: Walnuts, Pecans, and/or Almonds (natural) Extras: Avocados or guacamole, natural salsa, romaine lettuce wraps for naked sandwiches Lean Proteins: Lean Meats, Poultry, Fish, and Seafood Lean Packaged Meals (low salt, low fat etc. Not typical cold cuts.) Raw Chickens Skinless, Boneless Chicken Breasts Lean Turkey or Extra Lean Ground Turkey Lean Pork Fish: Salmon, Tuna, Tilapia, etc. Seafood: Shrimp, Mussels, Squid, Scallops, etc. Dairy Section Lots of Eggs Slim / Double Toned Milk (minimum consumption) Slim Cheese (extremely minimum consumption) Miscellaneous 100% Natural Peanut Butter/Nut Butter (no sugar added, unroasted, low in salt) Healthy seasonings like oregano, chilli flakes etc Extra Virgin Olive Oil Healthy Salad Dressings: Balsamic Vinaigrette , Mustard , Chilli Garlic Sauce Vinegars: apple cider or red wine (great for salads) Cinnamon to add to tea/coffee Lemons to add flavor to meats, salads etc Whole Wheat Breads, Pizza Bases, Burger Buns etc
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Take a look at each of the programs and figure out what might work for you. If you need some flexibility and want to choose some of your own foods, your customized diet chart can include them. If you are in a hurry and need to have a simple but effective meal then any lean protein, with a portion of veggies and a whole grain bread or roti should be your default. It is also suggested to keep switching cooking styles and cuisines to keep it interested. Same principles but different methods of delivery.
One very important part of this being successful at changing your eating habits is learning how to make meals that are healthy as well as tasty!
THE BOTTOM LINE : You must keep in mind your targeted calories and macros. The most important part after that is keeping your meal plans sustainable i.e. making sure they are enjoyable and convenient enough for you to be able to stick to them for a long time. Remember this is a life style change.
SUPPLEMENTS 101
The world of nutritional supplementation can be confusing. There are so many items to choose from and all of them claim to be the very best. We are going to make things very simple for you! You only need a few items to have great success!
The first thing that everyone in our program should get is a multivitamin. That is a basic item you need to make sure you are in the best health possible. But just your everyday over the counter multivitamin will not do, People engaging in rigorous physical activity need a sports grade multivitamin.
We are partnered with some of the world’s leading companies to offer you the best supplements that you can find on the market! They have some very simple and effective products that we trust. I can promise you that we use them on a daily basis and wouldn’t use anything else.
The next step that I recommend is adding a simple protein shake post workouts. This will give your body that extra fuel it needs to re-‐construct itself. This will cover most of your needs and is a great way to start. You can place your order directly with our gym manager.
Finally, if you decide to go beyond a multivitamin and a protein shake, you should do so after carefully consulting with your coach or the gym manager. All of Knockout’s senior level staff has the right knowledge and will only offer you the best advice.
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If after everything your goals require a larger supplement stack then most athletes and gym goers choose a combination of some or all of the following supplements
1) Multivitamin 2) Protein 3) Fish Oil 4) BCAA 5) Glutamine 6) Vitamin D
The right person’s guidance along with understanding your bodies unique needs is the key to smart supplementation.
PRE-‐WORKOUT/WARM UP
We ask that you make sure to get to each session early to get your warm up and pre workout rituals complete and make sure you are ready to go. Once you have learned what the warm up consists of from your coach, you should start doing it the moment you arrive at the fight club. Doesn’t always be dependant on a someone the guide you through every step. The difference between people who see success and those who don’t is that the former take initiative and are capable of working out themselves.
The beginning of the warm up always begins by moving every body part. These are dynamic movements, you don’t go into yoga style slow stretching instead you explore and expand your current range of movement while increasing your heart rate at the same time. You should think of this as a ‘’get ready signal to each body part’’. The time spent on each area is individually dependent. We recommend between 10 and 15 minutes of warm up. If you have trouble with certain areas or “hot spots” you will give more attention to these areas and consult your coach on how to work on them.
Areas to warm up
- Neck - Shoulders - Arms - Chest & Back - Waist - Obliques - Legs - Knees and Ankles
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Shadow/Cardio movements
Once you have stretched and moved every body part as shown in the video, it is time to do a cardio activity and get your heart rate up! Take the skipping rope or start running.
HOW MANY DAYS A WEEK DO I NEED TO TRAIN?
One of the most common questions we get is how many days per week does a person need to workout to get best results.
I am here to tell you that even though working out every day is best, you really don’t need any more than 3 days of training and some active recovery work on the off days to see changes in your body, especially if you are a beginner. Knockout Fight Club has people training two days per week that get great results and those that train six days that get great results. It really comes down to your individual situations and that’s where the full body analysis gives us the clarity we need.
Also as mentioned earlier if your nutrition is on track and targeted towards your goal you are winning the battle. Without nutrition you have to work twice as hard to get any results and even then you might not see any!
With a solid eating plan you can hit the gym and train three to four times a week for optimal results. If you are performing our fast paced, high intensity, full body workouts, you will need the recovery time in between training days and it will only help you in the long run. This will create the metabolic demand (increased burning of calories) that you body needs to get results.
As you become more experienced you will be able to increase the intensity of the workouts and still get results. You don’t always have to add in more time or more days. Only sometimes it might come to a point to see quick results that you have to jump start the body and shock it into fat loss by clocking in an extra workout or two.
How ever If you are training more than three days per week than you have a great advantage, you can blend in combat training days with strength and conditioning days in a very holistic manner. Therefore the decision really comes down to what is sustainable for you. 6 days is ideal but 3 days gets great results too.
We often talk about active recovery on your off days and this term can mean a lot of different things. It first and foremost means REST & RECOVERY!!!! Secondly you should be doing activities to get in some extra movement and you should be helping the recovery process. This could mean intense foam rolling, stretching, a light jog or interval sprint workout, a light bodyweight circuit or other circuit or just a walk or game of basketball. The more active you are the better as long as you are recovering in between workouts.
The time needed to get results really comes down to supportive nutrition and intensity of your workouts. I would say that Knockout Fight Club members do more work than 90% of their likes and.
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We get more done in 45 minutes than the other guy does in 2 hours. It isn’t because we are special it is because of the way our programs are designed and the effort that you put in to it!
Now that you are at a facility that lays down the most efficient path to your goals and there is all the support you can need, I urge you to fully commit to your new lifestyle while at the same time enjoy each and every step of this journey. See you on the matts!
Strength & Honor Mannna R Dattah (Founder & Director, Knockout Group)