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NEUROTYPING DIET TYPE 2B BODYBUILDING 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 2B.

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

SUPPORT SLEEP

Limit coffee (inhibit GABA) Last meal 2 hours from going to bed

Chamomile tea See supps from GABA/serotonin support

Dark room No bluelight pre-bed (cellphone, TV, computer...) Warm bath with epsom salt

OPTIMIZE HCL/ DIGESTION

Apple cider vinegar (ACV)

HCL + digestive enzyme

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

NT* SENSIBILITY = E P I N E P H R I N E**

N T * I N H I B I TO R = WO R K O N G A B A A N D S E R OTO N I N

Most animal proteins Pumpkin seeds Walnuts

Elk Turkey Shrimp Spinach

work on NT inhibitor to balance sympathetic/parasympathetic system GABA: Magnolia bark 300mg Valerian 300-500mg Lemon balm 300-500mg Theanine 300mg Magnesium Taurate 1000mg

1-2 times/day 1-2 hours pre-bed Daily Evening & pre-bed Post-workout & pre-bed

Serotonin: 5HTP 250mg P5P 10mg

Pre-bed Daily

High carbs and sodium pre-workout (improve pump)

Phosphatydile serine 500g Electrolytes (improve muscle contraction)

Daily carbs spread during the day (more peri workout)

Ashwaganda 250mg (sinergetic effect with GABA supps) Glycine 5g Phosphatidyle serine 500mg

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

Fruits and vegetables

Curcumin 300mg Vitamin C 1000mg Vitamin D3 3000-5000iu Resveratrol 20mg Probiotic

3x/day Post-workout & evening Daily Daily

M AC R O

Proteins = 30%/40%

Fats = 25%/40%

Carbs = 45%/20%

PERFORMANCES

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

BOOS T T H 2 A N T I- IN FL A MMATORY I MMUN IT Y SYS T E M

WO R KO UT DAYS / O FF DAYS

Pre-workout Pre & intra-workout AM & PM Post-workout Evening

* NT = neurotransmitter ** Very sensitive, respond pretty hard, need to keep it quiet due to low GABA – parasympathetic system can be hard to clutch once too much stimulation

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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

WO R KO U T DAYS

O F F DAYS

3 main meals + pre, intra and post-workout meal

6 meals

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

Start @ Bodyweight x 15

Start @ bodyweight x 15

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

Weight gain of 0.5 to 1.5 pounds a week Increase the calorie calculator by 1 if target progression is not reach at the end of the week

Same

MEAL FREQUENCY

P R OT E I N S

FATS

30% of total caloric intake Spread proteins intake equally with each meal Consume isolated or hydrolysates whey proteins during workout (easily digestible proteins) 25% of total caloric intake (lower on refeed days) Spread fats on meal outside of first meal, pre, intra and post-workout

40% of total caloric intake Spread proteins equally with each meal

40% of total caloric intake Spread fat intake equally with except last meal of the day

30% of total caloric intake

CARBS

Consume 15% on meal 1, 35% pre-workout, 20% intra workout, 25% post workout, and the remaining 5% should comes from veggies Use starch and fruits, carbs powder, some grains and cereals, limit sugar consumption: Potatoes, sweet potatoes, rice, rice cereals, oatmeal, cream of rice, cream of wheat, HBCD, maltodextrin, dextrose, waxy maize, pineapple, berry, bananas…

/ Neurotyping Diet - Type 2B - Bodybuilding Mass Gain Diet

20% of total caloric intake Consume on last meal of the day (improve serotonin / sleep quality)

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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 2B 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 = 30% = 253g/day (each gram of protein is 4 calories) = 1012 calories Fats = 20% = 675 calories (each gram of fat equal 9 calories) = 75g Carbs = 50% = 1687 calories (each gram of carbs equal 4 calories) = 422g

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 1.5 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 for workout days would look like this: Proteins: 253g Fats: 75g Carbs: 422g 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 1.5 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 cut 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 P R OT E I N S O U R C E S Carbs will be used in the first meal of the day to shuttle any cortisol rise down. Other best timing for carbs will be pre-workout where you’ll be eating the highest carb meal of the day. This also helps to volumize cells during training. Intra workout carbs will be used to sustain constant insulin elevation with electrolytes to maintain quality muscle contraction and cell hydration. Post workout carbs will also be taken to lower cortisol and replenish glycogen.

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

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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