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NEUROTYPING DIET TYPE 1B TARGETED CARBS MASS GAIN DIET

© 2018 Ballistic Management Inc. All Rights Reserved Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions and do not participate in or encourage electronic piracy of copyrightable materials. «Thibarmy” and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visit us at www.thibarmy.com or contact us at [email protected]

P HYSIOLOGI CAL S PEC The following table explains how to use food and supplements to support and optimize the main physiological functions that require more attention for a type 1B.

P H YS I O LO G I C A L S P E C

FOOD

S U P P L E M E N TS

ST R AT E GY

Dandelion root 2-4g Taurine 1g Ox bile 500mg

Daily With meal With meal

Apple cider vinegar (ACV)

HCL + digestive enzyme

ACV= 1-2 tbsp in water upon waking HCL with every meal containing proteins

Most animal proteins Pumpkin seeds Walnuts

L-tyrosine 1gr Macuna prurients 200-500mg NAC (N-acetyl cystein) 1000mg

Upon waking & pre-workout Pre-workout Daily

Whey proteins Bone broth

Taurine 2-4g Valerian 500mg L-theanine 400mg

Post-workout & pre-bed Evening 1-2 hours pre-bed Evening 1-2 hours pre-bed

PERFORMANCES

L-tyrosine 1-2g Macuna prurients 200-500mg

Pre-workout Pre-workout Upon waking

C O RT I S O L M O D U L AT I O N * *

Licorice extract (25% Glyzzyrrhizin) 200mg Phosphatidyle serine 500mg Magnesium taurate 1000mg

Pre-workout Post-workout & pre-bed

Curcumin 300mg

3x /day

Fats = 30%

Carbs = 30%

SUPPORT BILE FUNCTIONS OPTIMIZE HCL/ DIGESTION NT* SENSITIVITY = D O PA M I N E N T * I N H I B I TO R = S E R OTO N I N WO R K O N GABA

Carbs post-workout and evening

S U P P O R T I M M U N I T Y/ I N F L A M M AT I O N

M AC R O

Proteins = 40%

*NT = neurotransmitter ** (Usually low due to high serotonin) - Can also be low in the morning and high in the evening

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NU TRITIONAL PE R S PECTI VE The nutritional perspective table shows you how to set up the diet, calculate caloric intake and how to progress over the weeks. NUTRITIONAL PERSPECTIVE MEAL FREQUENCY

M AS S G A I N D I R E C T I O N

4-6 meals a day ( carbs: intra, post-workout and last meal)

C A LO R I E C A LC U L ATO R

Start @ Bodyweight x 15

TA R G E T P R O G R E S S I O N

Gain of 0.5 to 1 pound a week Increase the calorie calculator by 1 if target progression is not reach at the end of the week

P R OT E I N S

FATS

CARBS

40% of total caloric intake Highest protein intake on first meal

30% of total caloric intake (lower on refeed days) Spread fats outside meal containing carbs Highest fat intake on first meal Walnuts and pumpkin seeds are best choices for their content in tyrosine (dopamine) 30% of total caloric intake 35% intra-workout as carbs powder: maltodextrin, dextrose, HBCD, wazy maize 25% of total daily carbs post-workout (starch and fruits) 20% of total daily carbs in the second meal following post-workout Remaining carbson the last meal of the day

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H OW TO CREATE A CALOR I C S UR PLUS

Now we need to generate a daily calorie surplus by adjusting calories. Let’s say we have a 225 pounds type 1B who wants to gain mass. Our calculation would go like this: 225 pounds x 15 = 3375 calories Our daily number would be 3375 calories. All the macro calculations would be done with this number. Macro calculations would look like this: Proteins = 40% = 337g/day (each gram of protein is 4 calories) = 1350 calories Fats = 30% = 1012 calories (each gram of fat equal 9 calories) = 112g Carbs = 30% = 1012 calories (each gram of carbs equal 4 calories) = 253g* *consumed post-workout and last meal

The initial set up of calories is bodyweight x 15. Depending on how many calories you were already consuming before starting this diet, you could need to raise the calories higher to gain weight or you could already gain weight the first week. In any case, adjustments will always be made depending on the weight gain in the week. What you want is an average of 0.5 to 1 pound a week. The first week can produce more weight gain if you were eating way less than BW x 15. Of course, you could be improving your body composition and not seeing the scale going up. This way, you need your eyes to modulate the diet. You wouldn’t want to raise the caloric intake if visible body composition is getting better while gaining visible mass.

Our daily macros would look like this: Proteins: 337g Fats: 112g Carbs: 253g Total calorie: 3375 cals You would run this for 1 week and assess the weight on the scale at the end of the week. Take your weight 7 days later, always first thing in the morning on an empty stomach. If you gain the target progression weight of 0.5 to 1 pounds, then you can start the next week with the same calculation as the week prior. If you didn’t gain enough weight, you need to increase calculation to add food on the menu. Use Bodyweight x 16 to recalculate calories and set up the proper micronutrition according to the results. Repeat each week if you don’t gain enough weight and keep on going when you reach the target progression weight loss.

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NU TR I E NT TI MI NG If not using IF, make sure to consume carbs ONCE the workout is started Make sure you fast for 16 hours after your last meal of the preceding day. If your last meal was at 8 o’clock the evening before, then your next meal would be at noon the next day. Spread calories over as many meals as you want into the next 8 hours then.

Start to consume your first carbs of the day 10-15 min after the workout has started. Once you feel the CNS is lit up, start drinking liquid carbs. Use 35% of your daily carbs allotment here. When finished, use 25% of your daily carbs immediately post workout. This can be liquid or solid. The meal following the post workout one will also include 20% of your daily carbs as solid food. The remaining carbs allotment will be consumed on the last meal of the day.

CARBS SOURCES

AMOUNT OF CARBS P E R 100 G

SPROUTED GRAINS BREAD

47g

OAT M E A L

11g

RICE

25g

R I C E C E R E A LS

87g

R I C E PASTA

81g

Q U I N OA

26g

P OTATO E S, SW E E T P OTATO E S

20g

B E A N S, L E N T I LS

17g

PINEAPPLE

17g

BERRIES

8g

BANANA

23g

M A LTO D E X T R I N , D E X T R O S E , WA Z Y M A I Z E , H B C D

100g

P R OT E I N S O U R C E S

AMOUNT OF P R OT E I N P E R 100 G

TURKEY

29g

C H I C K E N B R E AS T

29g

LEAN CUT BEEF

29g

LEAN PORK

29g

EGGS

13g

COD

21g

W H E Y P R OT E I N

87g

SHRIMP

28g

ELK

23g

FAT S O U R C E S

AMOUNT OF FATS P E R 100 G

WA L N U TS

65g

PUMPKIN SEEDS

46g

AVO C A D O

15g

EXTRA VIRGIN OLIVE OIL

100g

ALMONDS

51g

COCONUT OIL

100g

G R AS S F E D B U T T E R

81g

A L M O N D S/ P E A N U T B U T T E R ( A L L N AT U R A L)

50g

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