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• Raúl Madueño Cortés

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Basic Lifestyle Guidelines (OPEX) 1. There are 24 hours in the day; apply work and rest appropriately 2. The earth spins and the sun and moon correlate with our energy patterns; we need the sun, we don’t need the moon 3. You will one day die; get over it and get living 4. Water, moving blood and proper digestion are ESSENTIAL DAILY ROUTINES

circadian rhythm

OPEX Fitness © 1999-2015

SLEEP

1. As you age the hours needed for sleep has a relative decline.

2. Go to sleep and get up same time every day as much as you can!

OPEX Fitness © 1999-2015

3.Reduce your time in bed so that it more closely matches the amount of sleep you average each night, i.e. use the bedroom for sleep and sexual activity only.

5.Make sure you feel drowsy when you turn the lights off to go to sleep. If you do not fall asleep within 20-30 minutes, go to another room and engage in a quiet, relaxing activity until you feel drowsy.

6.Don’t take sleeping pills regularly. They have side effects and inconsistent benefits, particularly in older adults.

7.Practice relaxation techniques at bedtime including warm bathing, contrast muscular relaxation, low effort yoga, diary noting, mental focusing, and/or breathing techniques.

8.Take an afternoon nap after a poor night’s sleep - max 20-30 min.

9.Increase your retina’s exposure to early morning sunlight as soon as you wake up to establish a more consistent sleep rhythm. Get that pineal gland up and at ‘em!

10. Exercise is great to create a calming affect. Too close to bedtime can create a stimulatory affect. Balance the requirements for exercise with what sleep is needed. Honour sleep first!

Food Hygiene 1. smell food before you eat it 2. sit down to eat 3. put down your fork b/t each bite 4. talk with your mouth full! OPEX Fitness © 1999-2015

5. cook your food 6. chew very well…practice it, can you do it? 7. knowledge around the food education! 8. low anxiety around eating - food is fuel “belief" Menses, Seeds, and Fitness Training days 26-1-5 - low skills acquisition, lower volume and intensity, aerobic ok, moderate weights ok

days 6-25 - 1-2 day ramp up - go for it, 1-2 day ramp down

OPEX Fitness © 1999-2015

OPEX Fitness © 1999-2015

Menstrual  Seed  Cycling Based  on  an  average  28  day  cycle: Day  1  (first  day  of  menses)  through  to  day  14: Stimulate  estrogen  pathway  –  omega  3  fatty  acids 2  tbsp.  of  freshly  ground  flax,  chia,  and/or  pumpkin  seeds  +  1-­‐1.5g  fish   oil/am,  1-­‐1.5g  fish  oil/pm Day  15  through  to  day  28: Stimulate  progesterone  pathway  –  omega  6  fatty  acids 2  tbsp.  of  freshly  ground  sunflower  and/or  sesame  seeds  +  Dose  of  evening   primrose  or  borage  oil  split  (GLA)  over  am/pm  

àAs  a  side  note,  the  menstrual  cycle  is  designed  not  only  to  by  rhythmic  in   and  of  itself,  but  also  to  be  in  line  with  the  phases  of  the  moon.  Menses   coincides  with  the  new  moon,  and  ovulation  coincides  with  the  full  moon.   (Though  the  reverse  is  also  acceptable.) The  first  step  is  regulating  the  cycle  itself,  then  we  can  go  further  in   attempting  to  have  it  sync  back  in  with  the  phases  of  the  moon.  

BLOOD FLOW - lymph drainage - dry skin brushing - rebounder - healthy swinger - swimming immersion - self care - MAP 10 (Z1)

OPEX Fitness © 1999-2015

Intake and Assessment 1. how to get info? 2. what to ask? what is included? 3. what to keep? 4. frequency of tracking? suggested intake options: https://www.noom.com https://www.myfitnesspal.com http://www.mynetdiary.com http://www.fooducate.com https://www.loseit.com http://www.caloriecount.com

MacroNutrient Daily Totals for cals required: 1. BMR 2. TEF 3. EEE

[OLD METHOD = BMR + TEF + EEE] —> [BWT (kg) x 20 + 10% daily current cals + cals needed/“burned” in activity)]

for %’s of cals from PFC 1. activity levels 2. gaining or losing fat 3. function [and many other factors that are physical, environmental, emotional, social…]

A. determine LBM

OPEX Fitness © 1999-2015

B. determine protein requirements based on activity C. determine carb needs based on activity and function D. determine fat needs based on energy, satiety and function E. create cals/meal based on lifestyle and frequency of feedings F. create food plan based on cals/meal and daily energy and lifestyle function G. action and implementation H. re-assess and feedback/tweaks as needed

a - chest, b - tricep, c - subscap, d - iliac, e - abdomen, f - thigh

ex. JF 8 + 4 + 12 + 9 + 17 + 7 = 57 X 0.097 = 5.529 + 3.64 = 9.169 % BF

compared to InBody same day - 12.9% body fat (http://www.inbody.com/eng/main/Main.aspx )

if my (me = James FitzGerald - JF) BWT is 178# - 178# x 0.09169 = 16.32 # fat, therefore LBM = 178# - 16.32 # = 161.68 # LBM

therefore protein is based on; 1. target lean mass (up or down?) 2. energy balance (BMR + TEF) - gains or losses? 3. activity level (EEE)

JF - same lean mass, maintain (support activity), 5-7x/week 80% intensive and 45 + min

OPEX Fitness © 1999-2015

1. FITNESS PROTEIN REQUIREMENTS sedentary - 0.5g/lb of LBM light - 0.7g/lb of LBM moderate - 0.9g/lb of LBM high - 1.1g/lb of LBM intensive - 1.3g/lb of LBM

JF - high, therefore P requirements are 161.68# LBM x 1.1 = 177 g P per day (= 708 cals)

2. FITNESS/FAT LOSS CARB REQUIREMENTS based on; 1. body fat (the higher the BF, the lower the supporting carbs in relation to protein; the lower the body fat, the higher carb tolerance) 2. activity levels - supporting fuel for activity - i.e. fat guys need carbs too who are training hard)

fat loss alone - 0-50 g/day fat loss + intensive resistance training - 30-80 g/day fat loss + accumulation resistance training - 50-100 g/day (1/2 in PWO window) fat loss + fitness* ? - 50 + ? (fitness as defined might be inappropriate for fat loss) maintenance - intensive weight training - 50 + g/day (varies based on resiliency) maintenance - accumulation weight training - 100 + g/day (larger amounts in PWO) maintenance - fitness* - 100 + g/day (varies based on fitness level and resiliency) performance - fitness* - 1+ x BWT in g/day (+ = degrees of change based on intensity and resiliency)

fitness* - intensity - get better at everything - all ES taxed/worked

3. “SLIDING" FITNESS FAT REQUIREMENTS BWT x 0.5 + (“sliding” scale based on resiliency, gut health and activity)

JF - 178# x 0.8 = 142 g F per day (= 1278 cals)

OPEX Fitness © 1999-2015

JF - BF (leaner side), activity levels high, higher carb tolerance, can go BWT + in approximation therefore 178 g per day - 250 g per day (= 708 cals - 1000 cals)

total cals P - 708 F - 1278 C - 1000 total = 2986 (33% C, 42% F, 25% P)

2986 per day - linear model - accounts for balance in week for activity spread for week 2200 one day, 2 days at 2986, 2 days at 2200, 1 day at 2986 - non linear model - accounts for variation in “competent” people who can train and change calories as needed

EXAMPLE of linear model:

lifestyle allows 5x eating/day + "around" training for JF

1 meal is PWO - 30g P, 90g C - 480 cals (therefore [2986-480] = 2506 cals for 5 meals Divide 2506 by 5 = 500 cals per meal (remember the PWO has no fat and takes away protein and carb cals so we have left 148g P, 89 g fat, and 160 g Carb)

therefore in a PERFECT BALANCED WORLD :) :) :)…. its 148/4 = 37 g P per meal, 89/4 = 22 g F per meal and 160/4 = 40 g C per meal

ONE example of 37 g P, 22 g F, 40 g C meals:

A. 200 g turkey, 1 medium avocado, 2 oz plantain chips, 1/2 apple

OPEX Fitness © 1999-2015

OPEX EC Global model: L

H

125lbs

1800

2200

140lbs

2050

2450

155lbs

2250

2725

170lbs

2450

2975

185lbs

2700

3250

200lbs

2900

3500

215lbs

3100

3775

230lbs

3350

4025

245lbs

3550

4300

ASSESSMENT - PWO fuelling Why PWO: - maintain AA availability - maintain carb availability - maintain insulin elevations - drop cortisol - replenish water - replenish glycogen ____________________________________________________________________________________________________________________________________________________

Subscap SSS Scores: less than 8 - low score - can handle high levels of macros - especially carbs PWO and can be described as "carb tolerant" 8-12 - optimal levels/healthy score - can handle higher levels of macros PWO - moderate based on recovery and retesting

OPEX Fitness © 1999-2015

12-20 - out of balance score - moderate titration from lower to higher carb over time as this number changes PWO 20+ - unhealthy score - ensure none to VERY LOW carbs PWO

Iliac SSS Scores: less than 6 - low score - can handle high levels of macros - especially carbs PWO 6-9 - optimal levels/healthy score - can handle higher levels of macros PWO - moderate based on recovery and retesting 10-20 - out of balance score - moderate titration from lower to higher carb over time as this number changes PWO 20+ - unhealthy score - ensure none to VERY LOW carbs PWO

Umbilical SSS Scores: less than 10 - low score - can handle high levels of macros - especially carbs PWO 10-20 - out of balance score - out of balance score - moderate titration from lower to higher carb over time as this number changes PWO 20+ - unhealthy score - ensure none to VERY LOW carbs PWO

75% of most clients you will get have scores totalling 55+ for these 3 sites - this is the starting point on where most prescriptions will occur 20% of clients are in change or will be changing and require "tweaks" in day to day food as well as PWO, pre WO "tweaks" 5% of these clients you can dump sugars and protein and macros in the PWO time frame

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Trouble Shooting: a. tired after meals (sugar can’t get into cells OR fast chewing OR stress > poor breakdown . poor uptake of nutrients b. can’t gain weight c. gas and bloating d. travel east to west, west to east – travel ideas e. low budget ideas

OPEX Fitness © 1999-2015

f.

low libido, low drive, but high will

g. can’t lose weight on low carb, low cal diet h. burnt out i.

amount of protein (less for trained person, more starting phases)

j.

carb loading

k. gaining weight on low carb l.

tired at mid afternoon

m. not “digesting” well – poor performance n. numerous food sensitivities and only a few food choices o. not hungry in AM, eats lots at night p. how to eat – speed, when, where…

SUPPLEMENTS 1. will - i.e. performance…etc.. (Basics + PWO shakes, glutamine, coQ10, zinc/mag, greens, creatine) 2. being - i,e, longevity, basics (Basics + whey isolate) 3. function - i.e., detox, base builders (Probiotic, Vit D, b complex, fish oil, multi = basics)

OPEX Fitness © 1999-2015

OPEX Fitness © 1999-2015

Female - Wants to compete, and furthermore continue to improve - Needs improvement in upper muscle endurance (ME) as well as strength overall - Low on cals - In accumulation and ME phase of training *Coach’s Goal: Increase energy intake to support demands of training; Education around effects of low energy supply; Exploration of factors affecting low cal intake (Former beliefs/lies? Fears? Lack of education?); Potentially support digestion with increased intake; Ensure is getting in enough EFAs (essential fats); Encourage her to eat to fullness—and that this will support her goals for gains in the gym (i.e. when she can ‘do more’, to do more) Approx Macros: 40%Carbs; 30%Fat; 30% Protein Cals: 16 oz. water upon waking Meal 1 (Breakfast) • 3 Large eggs over easy (cooked in bacon grease)-240 cals, 24 g protein • 2 Slices nitrate-free bacon-160 cals, 12 grams protein, 14 g fat • Oats, ¾ cup + cinnamon/nutmeg + fresh berries • 1 cup coffee, fresh cals-700 protein-36 g fat-28 g carbs-50 g

OPEX Fitness © 1999-2015

Meal 2: Mid-morning Snack • 2 oz. tuna or chicken breast-105 cal, 16 g • 6-8 cashews-100 cals, 8 g fat cals-200 fat-8 g protein-16 g Meal 3: • 6-8 oz. Ground Turkey patty-300 cals, 50 g protein • 6-8 oz. Diced sweet potato-200 cals, 46 g carbs • Mixed greens salad-10 cals 2 g carbs • Roasted broccoli/asparagus-20 cals, 6 grams carbs • Oil & Vinegar, 1 tbsp each-14 g fat, 100 cals Cals-610 cals 58 carbs 14 g fat 50 g protein

Meal 4 (Afternoon, Pre-training; something to sustain energy, but not feel discomfort during workout): • 1 serving Revive Recovery Protein total: 130 cals, 20 g protein

OPEX Fitness © 1999-2015

Meal 5: Dinner • 8 oz. Grass-fed ground bison-250 cals, 50 g protein • Large Japanese sweet potato (8 oz.) -230 cals, 50 g carbs • with 1 tbsp coconut butter- 200 cals, 20 g. fat • Leafy greens, cooked in 1 tsp ghee-45 cals + 4 g fat Total-700 cals, 40 g protein, 14 g fat, 50 g carbs TOTAL DAY-2530 Protein-162 g Carbs-128 g Fat-64 g

*Starter meal plan; as client is compliant with increase in calories, adjust specifically around carbs (i.e. add coconut water to protein drink; or add in ¼ c more oats at breakfast to begin tweaking strength gain needs; as needed) Male - Under-eats - Has some previous history with looking good prioritized over performance - Cycles times of high cals and recovery with low cals and overtraining/underperforming - Focused currently more on what people think about how he looks rather than how he performs - Gives signals of interest in lean-ness and body fat-ness Goal: Consistency with intake; Lifecoaching session (what is his why…what does he want?); Leanness/Muscle Gains through appropriate timing of carbs; Fuel the

OPEX Fitness © 1999-2015

machine throughout the day for revving metabolism; If ‘looking good’ IS his priority, training and nutrition should support that with consistent intake of quality foods throughout the day

Meal 1 (Early Morning; 30-Minutes Pre-Training) • Bone broth (8 oz.) + 1 serving collagen• BCAAs • 16 oz water 120 cals, 12 g protein

Meal 2: (Post-Workout) • Revive Recover Protein, 1 serving immediately post 130 cals, 20 g protein

Meal 3: (Breakfast, within 1 hour) • 8 oz. Ground bison/ground beef- 300 cals, 50 g protein • 1 Large sweet potato, diced (hash)- 200 cals, 47 carbs • Power Greens (1-2 cups)-20 cals, 4 g carbs, • 1 tbsp. coconut oil -100 cals, 16 g fat

cals-600 cals 50 g protein 51 carbs 16 g fat

OPEX Fitness © 1999-2015

Meal 4 (Lunch)

• Spinach salad-20 cals, 4 g carbs • 8 oz. grilled salmon -460 cals, 50 g protein • ½ avocado-150 cals, 14 g fat • Balsamic Vinegar & Olive Oil (1 tbsp each)-100 cals, 14 g fat 28 g fat 50 g protein 4 g carbs 730 cals

Meal 5: (Mid-Afternoon)

• 1 Perfect Foods 300 cals, 18 g protein 25 g carbs 17 g fat

Meal 6: Dinner

• 8 oz. chicken thighs-550 cals, 56 g protein

OPEX Fitness © 1999-2015

• Butternut squash or sweet potato (6-8 oz.), diced with cinnamon & 1 tbsp. extra virgin olive oil-170 cals, 20 carbs • Roasted asparagus spears- 3 g carbs, 50 cals

720 cals, 23 carbs, 14 g fat, 56 g protein TOTALS: 2600-2700 cals 105 g carbs 71 g fat 207 g protein

Female - needs to lose weight - needs LARGE improvements in upper body ME - is strong enough for sport demands Coach’s Goal: Conscious with carb intake to around workouts; ensure fatty acid intake and protein is up to support energy demands and sustain gains thus far; boost confidence throughout working relationship-as she is more than likely selfconscious about weight loss needs)

Meal 1 (Breakfast) • Homemade egg/sausage/veggie muffins x 2- 250 cals, 24 g protein, 10 g carbs • ½ avocado-150 cals, 14 g fat • 1 cup coffee, fresh

OPEX Fitness © 1999-2015

400 cals 10 g carbs 24 g protein 14 g fat Meal 2: (Mid-Morning) • 1 oz. beef jerky

110 cals 7 oz protein

Meal 3: (Lunch) • 8 oz. grilled chicken-250 cals, 50 g protein • Roasted summer squash (zucchini/yellow)-40 cals, 6 g carbs • 2 tbsp coconut butter or ¼ cup coconut flakes (unsweetened)- 200 cals, 20 g fat

490 cals 20 g fat 6 g carbs 50 g protein

OPEX Fitness © 1999-2015

Meal 4 (Pre-Workout) • 1 RX Bar 200 cals, 12 g protein 22 g carbs 8 g fat

Meal 5: Post Workout: 1 serving Revive Recovery

Meal 6: (Dinner) • 8 oz. grilled salmon-460 cals, 50 g protein • Leafy greens sautéed in 2 tsp coconut oil-80 cals, 10 g fat, 4 carbs • 4-6 oz. sweet potato-100 cals, 25 g carbs 620 cals 50 g protein 25 g carbs 10 g fat

cals=1940 154 g protein 63 carbs 52 g fat

OPEX Fitness © 1999-2015