David’s nutritional plan utilises 3 key principles that work in a unique combination to provide a cutting edge and incredibly effective method for lean gains, fat loss and overall health.
Carb cycling is a method I have utilised for as long as I can remember. It’s been a useful tool in effective diet planning for decades. The basic principle of carb cycling is that over the course of a week you have days with high, medium and low carbohydrate intake. You coincide higher carbs days with heavier gym sessions and low carb days with either rest days or low intensity training days.
The benefits to carb cycling:
Improved insulin sensitivity.
Increased fat burning.
Increased muscle gain.
PERIODS OF FASTING
At first this ‘against the grain method’ seems to oppose all that has been recommended and taught in recent times. But having been converted to it by a friend of mine (a very lean friend) I haven’t looked back. The most commonly used is the 16-8 method which follows a 16 hour fast and 8 hour feed period every day of the week.
Benefits to fasting:
Improved insulin sensitivity.
Improved fat burning.
Improved lean muscle gain.
Generally more freedom/convenience.
Better quality sleep.
Calories are cycled so that higher calorie days coincide with days of more physical activity and lower calories for days of less activity. It’s also a good method to incorporate if you have any body parts that are lagging behind and need to catch up, you go high calorie on that weight session to maximise recovery. Calorie cycling and carb cycling really go hand in hand with my method of planning nutrition, but calories can also be increased using fats, if for example you needed to increase calories whilst on a slightly lower carb diet.
Benefits to calorie cycling:
Improved muscle gain.
Improved fat loss.
Lagging muscles are helped.
Think this has to cost big bucks?
A lot of people think expensive food plans are the only way to do it,
but the truth is that you can achieve your goals whilst eating on a budget.
PLAN YOUR MEALS
Avoid the expensive petrol station stops or the cafe meals of less than perfect macro breakdowns. Invest in a cool bag and some Tupperware and maximise your diet by getting your first choice of foods.
CHOICE OF MEAT
Still try to go for quality meat sources but choose chicken thigh over breast for example or opt for turkey instead of chicken. Also buy meat in bulk and batch cook meals.
They are protein packed and buying free range won’t break the bank.
GOOD QUALITY CARBS
If you know your university or college doesn’t offer fresh vegetables and decent carbs, then pre-prepare them yourself.
SEASONAL FRUIT AND VEG
Cut costs and reduce waste whilst making sure you keep food costs down. Don’t forget that quality food is very important for your health and is also often more ethically sourced.
Quality of sleep is integral to your results. Aim for 8 hours a night.
Sleeping under the influence isn’t like proper sleep. To get full recovery from your sleep don’t booze (I tried).
This along with foam rolling will help recovery and reduce the risk of injury.
Stress eats your gains. Try and keep stress managed to make sure you keep progressing with your training.
For more information or to sign up
to David’s training programme visit:
www.davidkingsbury.co.uk / @DavidKingsbury