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MyPhysique does not currently offer a ketogenic option. Put simply, we don't believe you'll be able to follow a diet that virtually eliminates an entire macronutrient from your life, so we don't offer it as an option. We'd rather you ate carbs - they're delicious and will probably make you train better & enjoy life a hell of a lot more.
It's highly unlikely that you'll be able to follow a meal plan for the rest of your life and for that reason we don't write them for you. The main benefit of flexible dieting is that you’ll have the opportunity to eat foods you love in moderation whilst moving closer to your goals without ever having to rely on the rigidity of a set menu.
Life happens, and being chained to a set of meals every day and eating the same foods all the time will only work for so long before driving you to eat all of the foods you've been craving and making sticking to your diet all that more challenging. For this reason, MyPhysique does not offer meal plans.
If you're looking to make your life easier for short periods of time or cut down on time spent tracking your food, there's nothing stopping you from creating a meal plan of your own using the macro targets that MyPhysique calculates for you - that way you'll be in full control of the foods you eat at all times.Read More
Depending on your current body composition and your personal preferences, your protein is anywhere between 0.9 & 1.1g of protein per pound of body weight. If you would prefer a little more protein in your diet, you can do so by ticking the 'Extra Protein' box on the Check-In page when you go to submit a weekly check-in, but essentially, we look at a number of factors surrounding your body composition and dieting history in order to determine how much protein you should be eating on a daily basis.Read More
MyPhysique can work well for endurance athletes & people looking to improve their fitness because of its adaptive nature, however the training programs included in your smartphone app primarily focus on strength, hypertrophy & power. If you're looking to get stronger, build more muscle or improve your power within your athletic gaosl, then brilliant we can help.
As far as nutrition is concerned, endurance athletes do tend to require a relatively large calorie intake to support their activity, and the system will ultimately detect this based on data collected at weigh-ins and adjust the macro recommendations accordingly as you complete check-ins over time.
Primarily, MyPhysique has been designed for those people looking to improve their body composition, strength & confidence.Read More
Macros are macronutrients.
Macronutrients are the nutrients in food that supply the body with energy (calories).
The three macronutrients are protein, fat and carbohydrates.Read More
It’s tough to give flexible dieting a firm definition.
People tend to have differing views and opinions over what exactly is involved, and what exactly is and isn’t classified as flexible dieting.
This is hardly surprising though – think about the ‘arch nemesis’ of flexible dieting – the ever-present ‘clean eating’ – and you’ll realise that quite often in the nutrition game, it’s impossible to perfectly define any eating style or concept.
That being said, the closest we can get to a definition of flexible dieting is something along these lines:
“A diet that doesn’t impose any restrictions on food sources or choices, and employs a monitoring system that looks at quantitative data – i.e. calories and macronutrients.
The degree and strictness of the monitoring can be altered and changed depending on the individual’s goals, preferences and lifestyle.”
Flexible dieting doesn’t ban or restrict any foods, and it doesn’t even judge foods or food groups as good or bad. Each individual item can only be viewed in the context of a diet as a whole.
For instance, let’s look at ice cream and broccoli. Ask someone on the street which is the healthier food, and they’d most likely respond with broccoli.
But what if that broccoli only made up a tiny portion of a person’s diet?
What if they were already over-consuming calories and gaining weight and that by adding the broccoli they were taking themselves further into a calorie surplus?
What about the ice cream?
What if having a small bowl of ice cream every few days helped somebody dieting avoid binging on a whole tub of ice cream once a week? Or, said person dieting had already eaten enough protein one day, got in plenty of vitamins, minerals and fibre, yet had carbs and fats left to eat – would having a bowl of ice cream within their calorie allowance be unhealthy or cause them to gain fat?
The answer is no.
“Hold on, so you’re telling me I should stop eating broccoli and go for ice cream instead?”
If only that were the case.
That’s taking a slightly short-sighted view, as, unfortunately, many ‘clean eaters’, or those from outside of the industry tend to do.
All we’re saying is that flexible dieting doesn’t demonise any foods, and that you take a view of your diet as a whole before looking at the semantics, and tiny, often insignificant details.
One of the main concepts behind flexible dieting is that you get better results from being less strict. Don’t misinterpret this – if you’re looking to progress in a consistent and calculated fashion then strict compliance in terms of macro and calorie management is imperative, but food choice certainly needn’t be as rigid as most think.
To quote Alan Aragon - “Ultimately, it’s impossible to judge a food in isolation from the rest of the diet. Furthermore, it’s impossible to judge a diet without considering the training protocol, goals, preferences, and tolerances of the individual.”
(From: “Research Review: The Dirt on Clean Eating” - http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html)Read More
Carbohydrates are your body’s main source of fuel. All tissues and cells are capable of using glucose (the end product of carb breakdown) as their energy source.
While it has been popular to demonize carbs for our obesity epidemic, the evils attributed to carbs are often the result of eating too many calories. In a standard non-ketogenic diet, carbohydrates are necessary for proper muscular, cardiac, kidney, and brain function, and for keeping you satisfied while powering intense workouts. To build muscle and burn as many calories as possible, you’ll need to train with plenty of fuel in the tank.Read More
Fats are important for overall health and serve many essential functions. Fat is used in the production of new cells and hormones and is critical for brain development and nerve function. Fat is also necessary for absorbing vitamins A, D, E, and K and for carrying them throughout the body. Because it’s a structural component of hormones that impact metabolism (among other functions), failing to eat enough fat could wreak havoc on your body.
Go ahead and drop the old myth that “eating fat makes you fat” right now - getting enough dietary fat is crucial to your health and neglecting to eat the right amount could sabotage your goals.Read More
Protein is a combination of amino acids that aid in the structure, function, and regulation of tissues, cells, and organs. They play a lot of different roles in the body, mainly supporting muscle growth and recovery, working to repair damaged tissue, forming antibodies for your immune system, and making enzymes to help drive reactions in your body.
Higher protein intake is critical for exercisers and dieters to help build, repair, and preserve muscle, especially when trying to lose weight.
For someone trying to lean down, protein can be very beneficial for a few reasons. First, as mentioned, protein helps spare muscle mass. It’s also very thermogenic, meaning your body burns extra calories to process and digest it.
In addition, protein may help keep you full, inhibiting hunger better than the other macros.Read More
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