Meal Plans

Kris Gethin's 8-Week Hardcore Challenge: Nutrition

Facilitate your transformation with this nutritional guideline.

by
Kris Gethin

If your training is to force change, nutrition is there to facilitate it. Without being absolutely stringent with your diet over the next 8 weeks, you are not going to get to see the results you want. Balancing your energy intake, consuming the correct ratio of macronutrients and timing these meals are all part of achieving an “unnatural” transformation.

To begin with, your diet will consist of:

  • Protein: 1.28 g per pound of lean body weight
  • Carbohydrates: Training days are 0.98 g of starchy carbohydrates per pound of lean body weight and on rest days, 0.85 g of starchy carbohydrates per pound of lean body weight (to be consumed in your first 3 meals of the day only!)
  • Fats are just naturally occurring from protein sources.

As your weight decreases in this transformation, you will need to make the necessary adjustments to your macros on a weekly basis. These numbers do change throughout the program as I give you updates, so please make sure you read every daily instalment so that you’re able to make the correct changes to guarantee success!

These macros will be spread out across the day, by consuming 6 meals as well as your post-workout RE-KAGED shake immediately after your training session. It might sound like a lot of food but don’t panic; they are more like grazing intervals. This program is about consuming the most highly bio-available foods possible, focusing on quality over quantity. Below you will find a full list of foods you’re allowed to eat on this plan to make your macros fit, within the template I’ve prescribed.

Protein Sources

Your proteins will provide the amino acids that are necessary to recover and build muscle tissue. It’s important that you stick to very lean sources of protein, as I’ve listed below for you:

  • Chicken breast
  • Turkey breast
  • Cod
  • Tilapia
  • Pollock
  • Low-fat steak (one meal per day)
  • Salmon (one meal per day)
  • Egg whites
  • Low-fat cottage cheese
  • Tofu
  • RE-KAGED
  • KASEIN

Starchy Carbohydrate Sources

The workouts you’re going to be doing on this trainer are highly glycolytic in nature, which means your body is going to require a certain type of energy to perform at its highest capacity. The starchy carbohydrate sources below are the best choices for this purpose.

  • Yams
  • Potato
  • Rice
  • Oats
  • Rice cakes
  • Quinoa

Fiber

To make this diet work for you, you need to consume plenty of fiber from sources like leafy green vegetables. The gut is where your body breaks down all of the food you eat, and then absorbs it. This is how you recover and grow, through nutrient assimilation. In order for you to sustain perfect gut health, you must consume a portion of green vegetables with each meal. To keep things interesting, don’t be afraid to switch things up. I personally really enjoy my salads.

Water

Water is crucial to a healthy diet, and this is an essential nutrient we tend to forget. Keeping your body hydrated around the clock is absolutely crucial to burning fat, building muscle, recovery and guaranteeing optimized performance every workout. For this trainer you’re going to need to consume a minimum of 1 gallon per day, sometimes more, depending on the climate you live in. To further the hydrating properties of your water, you will want to add HYDRA-CHARGE 2 or 3 times per day, so you’re able to benefit from the five naturally occurring electrolytes, which derive from tender coconut water.

Sample Daily Diet Plan

Meal 1

Egg whites and oat pancakes, with spinach

- AM Cardio -

Meal 2

Chicken breast, yam, and leafy green salad

Meal 3

Tilapia, quinoa, kale, and mixed peppers

Meal 4

Chicken breast, broccoli, and zucchini

Pre-Workout

1 serving of PRE-KAGED 30 minutes before workout

Intra-Workout

1 serving of IN-KAGED consumed during workout

Post-Workout

1 serving of RE-KAGED immediately following workout

- PM Cardio -

Meal 5 (consumed 60 minutes after RE-KAGED)

Cod, broccoli, cabbage and mixed peppers

Meal 6

1 serving of KASEIN protein

This sample diet is for guidance only. I have not included food measurements, as this will vary for each person and depends on body weight. Here, I am simply giving you an idea of structure so you can see how your day should look in order to be successful.

More from Kris Gethin's 8-WEEK Hardcore Program:

This content is supplied and sponsored by Kaged Muscle. The information provided is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. Consult with a health-care professional before starting any diet/nutrition, exercise, or supplementation program.

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