Last Week for Discounts on Nutrition Plans with Unorthodox Nutrition

  

January Offers from Unorthodox Nutrition For the First time in 6 years we are doing some Offers on Nutrition Plans, Coaching and Free Seminars. YOU CAN USE THESE OFFERS FOR ANY COMPETITION OR PRE BOOK THE TIME FOR WHEN GYMS REOPEN ETC Click the Images below for details.  Visit the Website for more details

January Offers for Nutrition Plans, Macro Coaching and FREE Seminars

 

January Offers from Unorthodox Nutrition For the First time in 6 years we are doing some Offers on Nutrition Plans, Coaching and Free Seminars. YOU CAN USE THESE OFFERS FOR ANY COMPETITION OR PRE BOOK THE TIME FOR WHEN GYMS REOPEN ETC Click the Images below for details.  Visit the Website for more details

The Upgraded Grappler is now LIVE!!!!!!!!

Hey Guys,

We are now LIIIIIIIIIIVVVVVEEEE!!!! (use Bruce Buffer voice).

This is easily some of the best work me and Barry have ever done. there is absolutely nothing like this on the market that is aimed specifically to Grapplers.

You can now grab the program at,

www.upgradedgrappler.com

The problem with most Grapplers programmes is that they are either not designed for sport (think lots of curls or workouts from Muscle Magazines) or they are pure strength programmes designed for lifters that just lift and do nothing else. What happens with both of these programmes is that there is either no carry over to Grappling or people get burned out really quickly and then have to dial back on training. What you will learn to do with this system is to supplement your sport with training and nutrition that will take you to the world class level.

So how will we do that?

The system is designed to complement your training to make you a better athlete. the programme will make you stronger, faster, more powerful and recover faster while making you healthier (because who wants to fall apart in just a few years). This system will allow you to complement your grappling training wheel not bring you out by using proper nutrition.

The system is split into two parts, Strength and Conditioning and Nutrition. The Strength and Conditioning will give you specific exercises to do, at a specific weight, in a specific order while the nutrition will give you exactly what macro nutrients to eat plus guidelines to maximise them. It is the combination of these that will give you the best results. Both of these factors can be repeated continuously as the professionally designed Spread Sheets will adjust everything as you go!

This is a completely intuitive system that adjusts itself based directly on your results. There is nothing out there even remotely like this!

Grab it now at www.upgradedgrappler.com

Stay healthy,

Mike

New Years Resolutions

Hey Guys,

As every one knows, a lot of people in the new year like to start off on the right training or Nutrition Plan.

As I can only work with so many people and give them the service  they deserve, I am starting a waiting list for the New Year on a first come, first served basis.

If you are interested in a Nutrition plan, please E Mail me your name with the heading '2016 Nutrition Plan' and I will add you to the list!

Stay healthy,

Mike

Great Video on Dieting for Guys with a lot of Muscle

Hey Guys,

While I was on Youtube the other day I came across the gem of a video by Justin Harris and his work with Dave Tate of Elite FTS. Both of these guys are incredible in their fields and this video has some really good tips for a lifter with a lot of muscle mass!

Take a look and let me know what you think!

Stay healthy,

Mike

2016

Hey Guys,

As every one knows, a lot of people in the new year like to start off on the right training or Nutrition Plan.

As I can only work with so many people and give them the service  they deserve, I am starting a waiting list for the New Year on a first come, first served basis.

If you are interested in a Nutrition plan, please E Mail me your name with the heading '2016 Nutrition Plan' and I will add you to the list!

Stay healthy,

Mike

January Clients

Hey Guys,

As every one knows, a lot of people in the new year like to start off on the right training or Nutrition Plan.

As I can only work with so many people and give them the service  they deserve, I am starting a waiting list for the New Year on a first come, first served basis.

If you are interested in a Nutrition plan, please E Mail me your name with the heading '2016 Nutrition Plan' and I will add you to the list!

Stay   healthy,

Mike

Types of Food and what you should be eating

STOP EATING CRAP THAT HURTS YOUR TRAINING AND LIFE!! 

This is the jist of this article.

The idea behind this article is to show you the right type of foods to eat in the macronutrients protein, carbs and fat. While this may seem pretty basic it is what you eat and when that can make a real difference to your training and the results that you require. Again, I must point out that this is a BASIC overview and the full scope of foods and nutrient timing go well beyond the scope of this article. I highly recommend speaking to your coach or nutritional coach (not steroid Steve with the uber guns in the gym) about what would be best for you.

Before we start looking at what some of the best foods are, I just want to touch on the area of food intolerances. Not everyone is meant to eat all foods, some people can’t handle dairy very well and others can have problems processing different types of protein. Anybody can encounter a intolerance, the main signs are upset stomach, cramps, loose stools and gas. If you encounter any of these I recommend eliminating dairy then anything new in your diet. If you have intolerance then you are not absorbing all of the nutrients from the food so there isn’t much point in eating it. I recommend everyone adding in a pro biotic to their diet (1 with your first meal) to help aid with digestion.

I’m now going to give you a run down of the best sources of food within each macronutrient group and the best time to ingest them based on your goals. Again this is a rough guide as every single person is different and each has different needs. No one person is ever the same and some people can get away with, and benefit from some food sources that others do not. For the amounts that you should be eating, please take a look at the last article to see the reasoning behind what I do and why.

Ok, so the food sources.

Protein

• Chicken Breasts – One of the best forms of lean protein that is low in calories, great to eat for any meal.
• Turkey – As above but even leaner. Slightly more expensive but has a better macronutrient profile.
• Fish – People should eat more fish, at least twice a week. High in protein and predatory fish (tuna, mackerel, salmon, swordfish) also have an amazing Omega profile which is great for health and fat loss. Oily fish can be high in calories so factor this in.
• Eggs – High in protein and good fats. They don’t raise cholesterol. Great for breakfast, don’t fear the yoke!
• Red Meat – the leaner the better as it is high in calories. Best consumed in the off season or when you are trying to add good quality muscle. Great after a hard training session. Go for grass fed if you can as it is higher in omega 3 and 9.
• Pork – a bit leaner and lower in calories than red meat (beef and lamb) but still higher than chicken, fish or turkey. Best when trying to build muscle as an alternative.
• Cottage cheese – a great slow releasing protein, ideal before bed or as a snack. Try mixing chocolate whey protein or pineapple with it to give it a sweet kick.

Carbohydrates

• Rice – Brown is best. Make sure it’s actually brown rice and not just white rice been dyed (always check ingredient labels). White is ok if you are building muscle as long as it’s after a hard training session as they are faster acting but it is not ideal.
• Sweet potatoes – A great carb source that is again, best after a training session but if your macros allow it, they are great for any meal. Taste great as mash or chips. A slow releasing carb source.
• Oats – A great source, ideal for breakfast as they are slow releasing or in shakes. Make sure the label ONLY says 100% steel cut oats. If they contain anything else leave them on the shelf. You don’t need the extra calories and sugars that lurk in some brands.
• Fruits – There is a lot of focus on fruits at the moment due to the fact that they are quite high in sugar (fructose). I feel as though fruits still have a place in a healthy nutrition plan. Have them at breakfast and after training and aim for plenty of different coloured fruits (more nutrients). 
• Green Veggies – These are amazing! Eat as many as possible with every meal. Far too many great benefits to list

Fats

Fats have gotten a bad rap for a few years now. Fat is not bad. I repeat FAT IS NOT BAD!  Fats are great for many things from correct hormone production to fat loss. The right type of fats should be included in most meals that are lacking carbohydrates. However they are high in calories compared to the other macros so watch the amounts that you are eating. The following is a great place to start.

• Nuts – great source of protein and great as a snack. Cashews and Almonds are the way to go.
• Peanut butter – Not that vile Sunpat rubbish, but PB that has only 100% nuts as the ingredient is amazing. Not does it just have a great fat content but it also contains protein. Winner!!
• Extra Virgin Olive Oil (EVOO) – a fantastic dressing for salad and veggies. Just don’t cook with it as it loses all its good qualities when it’s heated. For cooking use coconut oil.
• Avocadoes – great in salads and on their own as a snack. Also great on chicken and fish as homemade guacamole! They don’t keep when they are opened so eat them the same day.
• Fish Oil – a great supplement that EVERY person should be taking. Take at least twice a day with meals.

So there we have a general list of great foods that you can start making a good quality nutrition plan with. 

Stay healthy,

Mike

Great Video on keeping your GAINZ during Ramadan

Hey Guys,

As it is Ramadan, I thought I would share this great video from Mark Lobliner on how to keep things moving during Ramadan.

Enjoy!

Stay Healthy,

Mike

Nutrition during Ramadan

Hey Guys,

As many of you will know it is currently Ramadan.

Ramadan is a time where many trainers struggle to keep training and seeing results because of the long term fasting and short eating window. Because of this I thought I would give you all a few tips,

• Ramadan is the perfect time to lose a little bit of chub. Treat it like an experiment in intermittent fasting. track your calories and make sure that you get a good amount of protein to keep muscle!
• Try training fasted first thing before breaking your fast. Many b=get used to it and prefer to have an empty stomach before training.
• As you can't drink water through the day make sure you make a conscious effort to get a good amount in at night. 2-4 litres is best.
• As you only have a short time frame to get some meals in, I recommend focusing on over all calories. Make sure that the meals that you are using foods that are calorie (and more importantly) nutrient dense!
• I've already said it but it needs repeating. You need protein! Make sure you get at least 1g per pound through Ramadan.

If you need any more tips or have any questions, please use the Free Q&A service on the website

Stay healthy,

Mike

Diet Update - Refeed baby!

Hey Guys,

Well this weekend was my Refeed. Currently I am taking in just one high carb day every 2 weeks. This is to help with hormone production, boost metabolism and give me a little bit of a mental break. During this day I limit how much fat I take in and go for carbs and protein to help fill me back out. During this day I gain anywhere between 2-5 pounds due to water weight and refilling glycogen stores.

Most of you will know by now that I like cheat meals and high carb days for clients. It is very rare that I have to take them out completely (although it can happen depending on what the clients goal is).

The thing about these meals is that they can be a bit of a double edged sword. While a meal won't break your diet, some people just can't stop at one meal and go into an all out binge, sabotaging their diet.

In light of this I thought that I would give you a few thoughts on these days to help you out. These are all tips and tricks that I use with myself and clients to get the best results possible!

1. Make sure that this is a planned meal or day. If it isn't in the schedule then it doesn't happen! Coaches pick when you have a cheat or refeed for a reason. You don't just get to move the timings as you like or this will mess up everything (and you will have to many).
2. Make sure that you can actually stop if you start. Some people just need a sniff of chocolate to go on an all weekend eating binge. If thats you, then stay away from refers and meals without guidelines.
3. Have guidelines in place i.e. how many calories you can have for that meal.
4. Know what foods work best for you. I personally do well with high sugar foods and feel terrible on things like pizza. However I know clients that are the complete opposite.
5. Drink LOTS of water. This will help you from storing to much water in your system.
6. Some people do very well on a very high fat day and stay completely away from carbs. This is a good idea if you need a bit of a boost but you still have a fair bit of fat to lose.
7. Train! Make sure you exercise on this day so that your body puts all those calories to good use. Squats are good here.
8. Use a coach. I know I go on about this but if you don't know what you are doing then please ask someone who does (or use the free Q&A on the website)

That's it for this post. However if you have any questions at all then please let me know in the comments.

Stay healthy,

Mike

Diet adjustments!

Hey Guys,

It's that time of the week again, diet update time!!!

I seriously can't believe that so many of you are reading this (although I love your e mails and messages so keep them coming!)

This week I really need to ramp things up as I only have about 12 weeks left to be ready and I know I am still way to soft to by this close! Because of this I am doing the following things,

• Taking 100 cals of fat out of my diet.
• Cheat meal every 2 weeks
• Upping cardio on the form of BJJ training from 3 times per week to 4-5 times per week.

While this seems like a lot of steps (I would never do this many with a client) I know that I need low cals and to really be getting a sweat on a few days a week to get really lean. This is unfortunately what I have to go through to get lean. Out of every client I have ever had, I have never had one that needs to suffer as much as me.

Now this could be because my metabolism absolutely sucks or it could be down to the fact that I am my own worst coach lol. Either way, suffer we shall!

Thanks to everyone for reading!

Stay healthy,

Mike

PS if anyone needs a hand with their own diet, feel free to use the FREE Q&A SERVICE on the website :)

Training cults!

Hey Guys,

As many of you know, I don't really subscribe to one nutrition philosophy. I much rather tailor what I am doing to my clients needs so that things become a lot easier for them. However when you have been in this game for a while you notice a really odd things about people opinions when it comes to nutritional strategies. When people find something they like they really dig their heels in and make it a bit cult like. They will claim with their dying breath at their method is the best and all others don't work/are old fashioned/aren't backed by science etc. The truth of the matter is that they all work and are just tools to get you towards your goal. The most important thing is realising that they all follow the same principles. 

As a wise man once said,

"When you understand principles, you can pick your methods".

HERE is a great article by Chris Shugert on cults within the fitness and health industry. Hope you like it!

Stay healthy,

Mike

FREE BOOK

Hey Guys,

Just thought I would quickly share with you my FREE eBook on Kindle!

While this book is completely FREE ON THE WEBSITE it is free for this week only on Kindle. Loads of people have gotten great results with it so far. Here are some of the things that are covered in the book,

• Setting up your diet. 
• Planning diet in the real world. 
• What adjustments to make as you go. 
• Which Macronutrients to adjust and when. 
• What supplements are worth taking to aid in your fat loss. 
• Tips on food types and which are best for you. 
• Tips to help manage your cravings. 
• Foods that you can eat as much as you want of and foods to avoid. 
• Maintaining and improving health while losing weight. 
• Plus MANY MORE! 

You can grab it by clicking HERE and downloading it for free today!

Stay healthy,

Mike

Next instalment of article series

Hey Guys,

Recently I have been sharing this great article series on someone dieting down to a very low body fat for the first time.

If you have been reading along you can find the next instalment HERE

Thanks for reading!

Stay healthy,

Mike

PS Sorry if you have been trying to get in touch with me this week. I've travelling and haven't always had an internet connection. If you have E mailed me, I'm working my way through them and will get back to you shortly!

Great article on dieting down to 7% body fat - Part 2

Hey Guys,

Last week I posted a great article on a powerlifter dieting down to a very low body fat percentage for the first time. While not many of the people who read this blog are bodybuilders, it is always interesting to find out how people approach different goals (plus summer is coming and I know you all want to look a little better).

You can find the second instalment HERE

Next part coming next week!

Stay healthy,

Mike

Great article on getting down to 7% Body Fat

Hey Guys,

Today I thought I would share with you a great article on a power lifter dieting down to single digit body fat for the first time. The first time you really diet down is always the toughest and your body fights you nearly every step of the way. However after the first time it get a little easier (much easier if you use a coach).

You can find the first part of the article HERE

I will post the second half next week.

Enjoy!

Stay healthy,

Mike

Diet Update

Hey Guys,

This week I have made a big change to my nutrition plan.

For the last few weeks I have mainly just been steadily lowering carbs (and calories) without following a specific plan. From now on I will be following the Get Shredded Diet by John Berardi (you can read up on it HERE).

I've ran this diet in the past and got great results. In the past I've played around a little bit with it to include some more carbs for BJJ training but we will adjust it depending on the results I see.

Next week I will be traveling through Egypt so things will be a little more tricky to stay on track. However nothing is impossible so here are the strategies I will employ to give myself the best chances of success,

• Stay away from anything that isn't a lean meat or fresh veggie. This means no sauces, no red meat, no oils etc. Not that any of these foods are bad, it is just this gives me the best chance to control my calorie intake.
• Train. I will be training pretty much every day either weights or conditioning circuits with a band.
• I will drink LOTS of water. Double what I ma drinking now to stop water retention and to stay hydrated in the heat.
• I will also be taking a few Quest Bars with me to help with keeping away the sweet tooth when confronted by mountains of free goodies.
• Suck it up and remember what my goal is. 

Hopefully I will get the chance to update this blog while I'm there as I will still be working.

Stay healthy,

Mike

Diet Update

Hey Guys,

Sorry I didn't post this update sooner but things have been crazy this week!

As far as my diet goes, my weight stayed the same but my measurements went down. I imagine this would confuse a lot of people as they are very conflicting pieces of information. the trick in this situation is not to panic and make massive adjustments.

I was talking to a client the other day who had been going through a sticking point. They have stuck to the plan and have now moved past it. I had to explain that although it may appear that nothing is happening on the surface, a great deal can be happening below it. If you are following a specific programme, whether it is from a Coach, book or article, make sure you stick exactly to what is written and you will see results (providing it's a decent plan).

So what have I done?

Well not much really. This is the week where my volume goes up a bit in the weights room so I have decided to do nothing. Everything will be monitored for the next week and changes will be made if needed.

Got questions on your own diet? Just drop me an E Mail to mike.unorthodox@gmail.com :)

Stay healthy,

Mike

BJJ British Open Weekend

Hey Guys,

Well what a weekend!!

This weekend was the BJJ British Open Championship. This is one of the biggest tournaments in the UK and the winners are considered the British Champions. It's a very tough competition with competitors coming from all over the world to try to walk away with the Gold. This year I had a ton of clients competing and together they came away with,

4 Golds
3 Silver
2 Bronze.

To say that I am proud of everyone of my clients that competed is a massive understatement! I waited by the phone all weekend with baited breath as I know how hard they all worked. While some didn't get the results that they were looking for, they are already champions simply by the amount of work that they put in! It takes a hell of a lot to compete at all, never mind at this level. Some guys but in years of work for just this competition. They put it all on the line, and win or lose, they are warriors. Every single one.

I am so unbelievably blessed to be working with such a fantastic group of people!

Now onto the World Championships in 2 weeks!

Stay Healthy,

Mike