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28 Day Elimination

Diet plan

Prior to commencement of this program, it is


advisable to acquire the consent and
agreement of your primary physician.

Property of Guy Jones ©2007


Introduction.
The elimination and eating plan contained within these
pages is based upon many years of research by others
and implementation by myself upon myself. None of these
ideas and concepts are mine by design, but are simple
and effective ways of attaining true health and well-being,
that are based on scientifically provable principles. These
principles in turn will potentially enable you to lose the
excess fat weight you are carrying around and gain the
physique you desire. One expression that I love to use
about all of the training and dietary advice I give out is that
‘It is simple versus easy’.
All you have to do is what you are told, which is simplicity
in its self. But if you deviate from the instructions in any
way then I can only guarantee that you will more than
likely fail, and fail miserably. This makes it easy, you either
do it, or you don’t do it. You succeed or you fail, the
choice, as in all things in life is yours and yours alone.

Please don’t feel dejected at this point and think It’s all too
hard I’ll crawl back onto the sofa and have another slice of
pizza’. Because the good news is that you don’t have to
diet, in fact dieting is the last thing you will have to do, this
plan allows you to eat from a diverse range of whole
foods. Some of which I am sure will surprise you because
they have been maligned by the food and nutrition
industries because other less healthy products have a
higher profit margin. The only things you will have to give
up are those things that are devitalising and prematurely
aging you, and probably leading you down a circuitous
path towards serious illness.

1. Ditch the pre-packed high salt, high sugar processed


rubbish

Property of Guy Jones ©2007


2. Ditch the caffeine and alcohol.
3. Ditch the fizzy drinks. That goes for the diet varieties
too. They contain artificial sweeteners, which are little
more than poisons. And they even lead to increased
fat storage.
4. Cut out the dairy, for the first 10 days
5. Ditch the pasta, bread and wheat and gluten
containing soups and condiments.
6. Eat from only fresh food sources and ensure you get
protein and fat in every meal.

The first problem that many of you will have is that you
are unaware of basic nutrition but I will bet a penny to a
pinch of salt that you all think that fat is the enemy! So a
process of re-education must follow. For that reason I
have edited several articles that I have penned over the
years for various websites and include them here for
you to get a better understanding of why you are doing
many of the things that I recommend and why some of
them fly in the face of the main stream advice that is
given out by the media and the medical community.

The main aim of the elimination phase of this plan is to


re-educate your taste buds and your internal chemistry,
because believe it or not you are probably addicted in a
very real sense to one or more food additive or
chemical. Caffeine and alcohol are obvious targets, but
how about high fructose corn syrup? Or what about
hydrogenated corn oil, table salt and table sugar?
These chemically altered foods are highly addictive,
alter brain chemistry, send the wrong signals to the
brain and lead to the more efficient storage of fat. But
what is worse is that they are everywhere in one form or
another in most packaged and tinned foods.

Property of Guy Jones ©2007


In the first 10 days you will notice many things
occurring, such as headaches and mild nausea, pus a
sudden attack of spots and bad breath. These are due
to the rapid leaking of stored toxins from your fat cells
into your blood stream (the bodies place for storing the
nasty stuff that it cannot deal with now leaving it until
later when it is better prepared).

The next thing is you will probably be headed for the


lavatory more than usual this is caused by the loss of
trapped fluids, which the body holds onto to dilute the
toxins so that the load on the liver and kidneys is
lowered to manageable levels.

You will probably experience fairly harsh food cravings


generally for salty things like crisps and salted nuts, and
sugary foods such as cakes and sweets. Don’t give into
these cravings because they are just the readjustment
away from your food addictions to a better way of being.

The good news is that you should expect those


cravings to diminish within the first 10 days and by day
28 they should be all but gone, replaced by subtle urges
for more fresh water and a desire for fresh fruits and
vegetables.

Due to your new eating habits, you should expect more


vitality and greater energy levels. This means that if you
haven’t started a program of resistance training and
cardiovascular training you will have the energy to
begin. If you have started or are a regular at your local
gym, then expect to be beating your personal bests.
You can also say good-bye to the usual aches pains
and sniffles that are a hall mark of toxic over load and
say hello to good old-fashioned health and vitality.

Property of Guy Jones ©2007


I would also expect that if you have dieted or are
currently dieting and have drastically cut your calories,
you will be pleasantly surprised at how much and how
often you are encouraged to eat on this plan.

The next thing you should be on the look out for is a


drastic reduction in your body weight expect a 3-5
pound loss of fat and water weight each week, in the
first 2 weeks. Which will taper off to a steady 1-3
pounds over the following 2 weeks. This all adds up to a
possible loss of 16 pounds in only 28 days. This is
totally dependent upon your present condition and your
total commitment to succeed, but for the love of God do
not get hung up on the whole weight loss thing. What
the scales say each morning can have a terrible effect
upon your morale and your desire to continue the
elimination phase. Plus what you weigh is much less
important than how you feel. If you are 20 pounds
lighter than when you started but feel so tired and
hungry that every effort is a major one and the desire to
binge eat is overwhelming. These are not the feelings of
optimal health and are to be avoided. So don’t be
looking at the scales after every meal and freaking out
because you put on a pound over the course of a day. If
you feel the need to weigh your self every day make it
in the morning before breakfast and after you have
been to the toilet. Make a note of your weight and don’t
expect it to be a downward trend all the time. You will
dip, gain and plateau dependant upon many hormonal
and lifestyle factors.

Before we begin….

Property of Guy Jones ©2007


I feel it necessary to reiterate that this is a go or no go
deal. You either comply 100% of the time for 100% of
the rules or don’t bother. I have had clients who are so
gung-ho before they start one of my many programs
and then rapidly alter the plan to suit their own lack of
discipline. Fail and then some how come to the
conclusion that this is due to some flaw in my plan. I will
tell you now and if you are sensitive to vibratory nature
of the universe, you will feel the vibes coming off of the
page. I have no patience for weak willed
procrastinators, if you change one thing in my plan for
what ever reason, it is no-longer my plan. It is now your
plan and when it fails and you need to find some one to
blame, look no further than the loser in the mirror and
go sue your self!

Follow the plan as you would a


map. The map is never wrong,
only the fool holding it upside
down.

Property of Guy Jones ©2007


Prior planning and preparation
prevents poor performance!
The first 2 days of the plan are designed to ease you
into your new way of being. These should be
commenced when you have few things to get in the way
and lots of time to devote to the mental task of changing
your self from the inside out. For example if you don’t
work on the weekend then this would be a great time to
begin. Ask your family to assist you and see if you can
coax some of them to join you in this endeavour. They
say that ‘Those who pray together stay together’.
By the same token those who join in and enable each
other to surpass themselves are also more likely to live
a more happy and harmonious life. If this is a no-go
area then ask them to please assist you by not enticing
you into your old habits. Some relationships are what is
known as co-dependant and require that each partner
enable the other in less healthy ways so as to validate
their own addictive habits. If you are in one of these
relationships expect some resistance from your partner
in the form of ridicule and possibly even anger
manifested in its many forms. Change is hard and it is
often harder for others to see you change because it hi-
lights their own weaknesses and inadequacies. This
may also be a time when you find out who your true
friends are, and who is holding you back from being the
magnificent you, you were always meant to be.

Great spirits have always found violent opposition from


mediocrities. The latter cannot understand it when a man
does not thoughtlessly submit to hereditary prejudices but
honestly and courageously uses his intelligence.

Albert Einstein

Property of Guy Jones ©2007


Phase 1 of the preparation is to get rid of all of the
unhealthy foods that are for the next 28 days banned from
passing your lips.

1. Processed foods. If it has been toyed with in


any way ditch it.
2. Bread, pasta, and all wheat (gluten) containing
foods. Consider these to be junk foods
disguised as healthy choices.
3. Sugar, condiments (tomato, and brown sauce)
and fizzy and diet drinks.
4. Anything that contains caffeine
5. Alcohol (that includes vodka and the ever so
popular healthy…not! Glass of wine)
6. Dairy (this can be slowly added back into the
plan after day 10 dependant upon your ability
to tolerate it).
7. Fruit juices and cordials. They are high in
simple sugar and have nothing else of real
nutritional value to offer.
8. Any thing that contains artificial sweeteners.
Be like me, sweet enough without them!!?

You may now be visualising an empty cupboard and fridge


and wondering how you are going to live on the dust and
scraps of old rice that has congealed to the surfaces of
your shelves. But the truth is when you walk into the
supermarket next time go towards the fresh produce
section and you will see lots of multi coloured fruits and
vegetables and in the meat section you will see a variety
of different products that used to be parts of a variety of
animals. For the vegetarians amongst you I will apologise
with tongue in cheek for my harsh attitude towards
consumption of dead animals and just add that to my mind
you have an eating disorder, every bit as harmful as
anorexia or bulimia. The only difference is that it is
considered to be healthy which is a dubious claim at best.

Property of Guy Jones ©2007


If you can’t reach it,
you can’t eat it.
So get rid of all of the junk foods and the tasty but
worthless condiments, and re-educate your taste buds
with real flavours from herbs and spices. If you don’t like
to waste food then give it to someone you don’t like as a
peace offering, and watch them get fatter while you get
slim. You get to kill 2 birds with one stone (apologies to
my veggie friends again for talking about killing
birds…sorry).
Next you need to re-fill your shelves and refrigerator with
nutritious whole foods. This means a trip to the shops and
a more focussed attitude to the things you purchase. In
short you need to start reading the labels to work out what
rubbish to avoid. A good start is to look at the E Numbers
in your foods. If you can’t pronounce the name of any
given chemical in your food, you should avoid putting it in
your mouth. The next thing to avoid is aspartame; this is
an artificial sweetener that converts into wood alcohol in
your body. It have been linked with blindness cancer,
Parkinson’s disease, heart attacks and stroke and many
more detrimental disease states. Plus as I said before
they will lead to further fat storage due to the nature of the
brain tongue connection. The tongue recognises sweet
and the brain increases insulin to deal with the sugar in
perceives to be in the blood. When there is no extra sugar
to deal with it just shuttles the circulating blood sugar that
is meant to be there into the muscle cells and fat cells.
This leads to hunger and a need for more sugar to raise
the blood sugar to normal levels. This can set off a
rebound sugar binge, which will lead to a fatter waistline
and a less healthy body. Be aware that if the manufacturer
had to put something into the product that is unhealthy,
then they probably took something healthy out.

Property of Guy Jones ©2007


The shopping list.

Dairy
Yoghurt.

Preferably organic with a high pro-biotic content (Live


friendly bacteria).

Cheese.

Sainsbury’s do an excellent Normandy Camembert that is


un-pasteurised which is very good for you, also if you
have a farmers market or farm shop on your area then
give them a visit. They often have delicious alternatives to
the commercial rubbish you get in super market chains.
They may cost more but how much value do you place on
your long-term health and well-being?

Eggs.

Once again go for Organic or if unavailable go for free


range. That farm shop may just do a great range of eggs
for a fraction of the shop price, due to no middlemen.

Meat/Fish
Beef
Chicken
Lamb
Pork loin
Mackerel
Sardines
Tuna

Property of Guy Jones ©2007


Be aware that fish from deep waters are often high in
heavy metals and P.C.B’s due to dumping of chemicals
into the seas and should be eaten sparingly if at all. The
old adage that fish is the healthiest protein source is sadly
no longer true. Go for fish from Alaska and the arctic due
to its unspoilt and unpolluted waters.
Vegetables
Broccoli
Cabbage
Cauliflower
Asparagus
Brussels sprouts
Aubergine
Salad leaves
Bell peppers
Chilli peppers
Celery
Mushrooms
Green beans
Runner beans

Fruits
Apples
Pears
All berries
Oranges
Kiwi fruit
Gooseberries
Lemon
Limes
Pineapple
Tomato
(Dried fruits should be used as an occasional snack)

Property of Guy Jones ©2007


Legumes.
Nuts
Lentils
Beans
Pulses

Fats.
Butter (Margarine and vegetable oils are out, because
they are poisonous)
Coconut oil
Red palm oil
Nut oils
Extra virgin olive oil
Ground Flax seeds
All nuts

Don’t use canola or palm oil as they have been linked to


pre disease conditions and be aware that oils that are
liquid at room temperature are not to be cooked with, only
used as a glaze or as a dressing.
Miscellaneous
Sea salt
Pepper
Fresh Herbs
Dried Herbs
Marmite (Made as drink or spread upon rice or corn thins)
Fruit teas

Food Supplements
Pro-Biotics
Fish/cod liver oil
Multi-vitamins. The only multi-vitamin that I recommend is
Juice Plus+ TM
Zinc and Magnesium

Property of Guy Jones ©2007


The majority of your foods should be organically sourced,
if you own your own allotment or veggie patch then Kudos
to you. The reasons for this are myriad and are well
presented further on in the bonus article section. If you
cannot get fresh organic then ensure that all foods are
washed thoroughly and if necessary peeled. It is always
better to eat fresh non-organic than it is to eat non fresh
organic meats and produce, due to high nutrient contents
being the main reason for eating in the first place. But
eating rotting veggies and meat because it is Organic is
also a no-no.

The shopping list is by no means exhaustive, there are


many more things that are good to eat and require only a
minimal amount of preparation and cooking time. But the
things on the banned list are totally off limits for the
duration of the 28 days. If you are unable to source grass
fed organic beef and lamb then it is best to steer clear due
to the high and regular use of artificial hormones and
grains (Gluten) used to keep the animals healthy and
fatten them up. If you cannot live without bread then go to
your local health food store and try some of their corn,
millet and wheat free breads, I am a big fan of corn bread
which although not optimal for truly robust health, it does
taste good and isn’t as bad as your normal sliced white,
which is just junk food by another name.

But do…
Drink lots of fresh clean water.
Covert your weight into Kilograms and x your weight by
0.003.This will give you an accurate fluid requirement.
Plus if you are exercising or have a strenuous job add an
additional 500ml for every 15 minutes of intense work
performed. This will result in further and prolonged fat
burning.

Property of Guy Jones ©2007


Every meal must contain Protein.
This will increase your metabolism while at the same time
increase your lean muscle, which will in turn increase your
metabolism. End result, less fat and a slimmer happier
you.

Eat every 2-4 hours.


You should be aiming for 4-6 meals a day, every day and
Breakfast is non negotiable. If you only eat 3 meals a day
you slow your metabolic rate, generally over eat due to
chronic hunger. Which means eating what is wrong for
you and power slamming ice cream when you feel
depressed and piling on the pounds. Eating at regular
intervals allows you to control your hunger and end up
controlling your poor food choices. Be pro-active and not
reactive.

Eat what you want from the


shopping list.
This means eat lots of protein eat lots of fresh fruits and
Veggies, eat pulses legumes and nuts and drink lots of
lovely, healthy, tasty fresh water that has had nothing
more than a squeezed lemon or lime added

Ditch the Microwave.


Irradiated food is dead food, and we want lots of live foods
in our diet (enzyme containing, hence the lack of
pasteurised milk and fruit juices. Because Pasteurised
means the total absence of enzymes). Plus turning every
meal into a Nagasaki nightmare is just plain crazy. Just
get rid of the thing. Give it to that person you don’t like as
a gift. (That’s a whole lot of birds we are killing with just a
few stones…Ahem…Sorry! again).

Property of Guy Jones ©2007


Vary your food choices.
Don’t get stuck eating the same old same old. This can
cause food intolerances and even food allergies if
prolonged.

Read things that inspire you to


succeed.
Reading is on the wane in the western world. Only to be
replaced by computer games and mind rot T.V. Get back
in touch with your imagination. Because as Matt Furey
says, ‘The Greatest nation in the world, is the
Imagination’.

Get Back to Nature.


Go for a walk, breathe, smile and be at peace. All these
things have weight and fat loss benefits, plus they make
you feel good and when you feel good it’s easier to
achieve your goals.

Listen to Mood enhancing music.


Vibrations that make us feel good emotions should never
be underestimated, as quantum physics tells us all things
in the universe are really a slower or faster vibration of
energy dependant upon whether they are material or non-
material. All energy affects us be it electromagnetic or
sound waves, so why not choose to vibrate to something
pleasant?

Property of Guy Jones ©2007


The Plan.

Day 1-2
Prepare your self for the next 26 days. Get rid of the
rubbish and stock up on the good stuff. Buy a book that
will inspire you to succeed, and then of course actually
read the thing. Begin implementing the changes.

Day 3-13
Eliminate all that is on the banned list and stick to the
plan. It is only 10 days after all you have the discipline to
do something for only 10 days don’t you?

Day 14-28
Begin to bring back things like bread and milk. If they don’t
upset your digestion then continue eating them. But if they
do then you have learnt something about yourself that you
never knew before. Go slowly add a little milk to your
porridge. Have 1 slice of bread and see how you feel after
1 hour? After 2 hours?
If there are no ill effects then have 2 slices the next day
and see what happens again following the above
protocols. If you experience flatulence, bloating cramps or
diahorrea then these are fairly obvious signs that this food
is not for you.

Property of Guy Jones ©2007


The down side…

The down side is that as previously stated you may find


that you suffer from the effects of toxic overload. Your
skin may become spotty (because it is the largest and
most obvious organ of elimination and those toxins will
be leaving you through the quickest means of escape).
You may become tired or hyperactive suffer from
irritability or crushing headaches. These are all the
toxins leaving your body never to return. They will
mostly pass by the 2nd or 3rd day. At this stage when
you feel bad it is easy to give up. Don’t! You will feel
better in 2-3 days stick with it. Remember Winston
Churchill’s wise words to a university graduating class.

Never give up…


Never give up…
Never give up!
Short, sweet and totally to the point. I wish you the very
best in this endeavour and expect nothing less than
total success from you. If you follow the plan 100% you
cannot fail.

Property of Guy Jones ©2007


The Free Bonus
Material.
This is my free gift to you for having faith in the plan,
what you are about to read is the accumulated
knowledge of nearly 10 years of trial and error. I hope
you will enjoy what you read and whole-heartedly
believe you will benefit from this work. But remember
the plan can only work if you follow the plan, don’t be
side tracked, brow beaten or deluded. Give the plan a
chance to work and your self a chance to grow over
the next 28 days and I promise you that you will be
very happy with the results and more than happy to
continue with another 28 days.

Property of Guy Jones ©2007


The next few pages are filled with excellent
and effective tools for success, print them
off and fill them in. Carry them with you
and read them regularly. Alternatively you
could buy a Day-A-Page diary or notebook
and use that instead. But please do not
ignore this part of the program because it
is imperative you plan in advance and have
strategies in place for when things go awry
as they are sure to do.

Property of Guy Jones ©2007


Example copy
A BINDING CONTRACT WITH MYSELF.

FOR EXAMPLE: On this date__________ I state your name weigh


_________ Lbs
at _________ % body fat. By state projected date I will have lost __________
lbs and will have dropped to _______ % body fat. To achieve this I will
actions to be required
because reasons why you want to change and I will be fit and in excellent
health for
reason why you wish to change so that I can set an example to _________________
and be an inspiration to my friends and family.
If I fail to achieve my goals due to procrastination or sloth then I wont be
living my life to the full, only existing within my unhealthy body.

Property of Guy Jones ©2007


A BINDING CONTRACT WITH MYSELF.

Property of Guy Jones ©2007


Print this out and fill it in each day with all of your plans, leave nothing to
chance so that chance cant creep up and sabotage you. Use it every day for
the 28 days. Alternatively buy a day a page diary and take it everywhere with
you. Leave nothing to memory; write it down as it comes up.

Date: Day of 28

Time Work, Leisure Activities, Exercise, Rest &


Meal Times
05:00

06:00

07:00

08:00

09:00

10:00

11:00

12:00

13:00

14:00

15:00

16:00

17:00

18:00

19:00

21:00

22:00

23:00

Property of Guy Jones ©2007


MY 12 WEEK GOALS

28 DAYS UNTIL SUCCESS

PLANNED START DATE: _____________________ PLANNED FINISH DATE: _______________________

ACTUAL START DATE: _____________________ ACTUAL FINISH DATE: _______________________

MON TUES WED THURS FRI SAT SUN

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7


WEEK 1

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY14


WEEK 2

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21


WEEK 3

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28


WEEK 4

I HAVE SET THIS SUCCESS PLANNER UP SO THAT IT APPEARS YOU HAVE TO BEGIN ON A
MONDAY. NOTHING COULD BE FURTHER FROM THE TRUTH, BEGIN WHEN YOU INTEND TO
BEGIN. PRINT THIS SHEET OFF AND HANG IT SOMEWHERE THAT YOU CAN SEE IT AT LEAST
TWICE PER DAY. FILL IN THE BASIC DETAILS OF YOUR DAY SUCH AS HOW MANY MEALS
AND SNACKS YOU AIM TO CONSUME, WHEN YOU ARE GOING TO EXERCISE AND WHAT YOU
WILL DO. HAVING AN AT A GLANCE DAY PLANNER WILL ENABLE YOU TO BE BETTER
PREPARED AND FOCUSSED UPON ACHIEVING YOUR GOALS. HAVE IT PRINTED ON A3 PAPER
AND DECORATE IT WITH GOLD, SILVER AND COLOURED STARS OR ANYTHING THAT
MOTIVATES AND INSPIRES CONTINUED COMPLIANCE AND ULTIMATELY SUCCESS!

Property of Guy Jones ©2007


PLEASE WRITE DOWN 5 SPECIFIC GOALS YOU WILL ACHIEVE OVER THE
NEXT 12 WEEKS.

1. MY REASONS.

2.
PLEASE WRITE DOWN 3 REASONS WHY YOU HAVE DECIDED TO ACHIEVE
3. YOUR GOALS.

1.
4.
2.
5.
3.

TRANSFORMING PATTERNS OF ACTION.

PLEASE WRITE DOWN 3 PATTERNS OF ACTIONS YOU NEED TO TRANSFORM


IN ORDER TO SUCCESSFULLY ACHIEVE YOUR 12 WEEK GOALS

1. OLD PATTERN.
NEW PATTERN.

2. OLD PATTERN.
NEW PATTERN.
3. OLD PATTERN.

NEW PATTERN.

THE MIND SET of SUCCESS.


PLEASE WRITE DOWN 3 THINGS YOU CAN DO BETWEEN NOW AND THIS
TIME TOMMORROW, THAT WILL HELP YOU TO MOVE FORWARD IN THE
DIRECTION OF YOUR 12 WEEK GOALS.

ACTION PLAN.

1.

2.

3.

Property of Guy Jones ©2007


PROGRESSION, NOT PERFECTION.

PLEASE WRITE DOWN 3 THINGS THAT YOU DID VERY WELL TODAY THAT
HELPED YOU MOVE TOWARDS THE ACHIEVEMENT OF YOUR 12 WEEK
GOALS.

PLEASE WRITE DOWN 1 MORE THING THAT YOU WILL DO EVEN BETTER
TOMMORROW.

1.

2.

3.

1.

NOTES:

Property of Guy Jones ©2007


MY WISH LIST.

Write down all of the things you would like to achieve during this 28
day program. No matter how big or small, place that dream upon
your list and place this where you can see it and read it at least 2
time per day.

BEFORE AND AFTER PHOTOGRAPHS

PLEASE TAKE A BEFORE PHOTO AND STICK IT HERE.

BEFORE.

DATE:

WEIGHT:
BODYFAT
%
1. Waist
2. Upper
Arm
3. Neck
4. Forearm
5. Chest
6. Hips
7. Thigh

Property of Guy Jones ©2007


AFTER PHOTO AND MEASUREMENTS.

SUCCESS.

PLEASE TAKE YOUR AFTER PHOTO AND STICK IT HERE.

DATE:

WEIGHT:

BODYFAT %

1. Waist

2. Upper
Arm
3. Neck

4. Forearm

5. Chest

6. Hips

7. Thigh

Property of Guy Jones ©2007


Use these charts to become aware of how the foods you eat affect you. Fill
them in after every meal.

FOOD & MOOD CHART.

MEAL WHAT YOU ATE WHAT YOU MOOD STATE


TIME DRANK
1

OBSERVATIONS:

PHYSICAL ACTIVITIES:

CONCLUSIONS:

Property of Guy Jones ©2007


Fine tune your diet
Today’s date: Please check to the left column all descriptions that
describe your experience 1 – 2 hours after each meal
Meal: Appetite Feel full, satisfied Feel physically full
Satiety but still hungry
Cravings Do NOT have sweet Have desire for
cravings something sweet
Time: Not satisfied, felt like
Do NOT desire more something was
food missing

Do NOT feel hungry Already hungry

Do NOT need to snack Feel the need for a


Before next meal snack
Energy Meal gave me too
Levels Energy feels renewed much/too little energy
Have good lasting Became hyper,
‘normal’ sense of shaky, jittery,
energy nervous or speedy
Energy tanked fro
meal-exhaustion, Felt hyper but
sleepiness, exhausted at the
listlessness or lethargy same time
Mind
Emotions Improved well being Mentally slow
Well-
being Sense of feeling Inability to think
refuelled, renewed and quickly or clearly
restored
Hyper overly rapid
Some emotional uplift thoughts
Improved mental Inability to focus or
clarity and sharpness concentrate
Normalisation of Apathy, depression,
thought process withdrawal or
sadness
Anxious, obsessive,
fearful or irritable
List all foods and drinks consumed at this meal:

Property of Guy Jones ©2007


Sample Feeding plan for 7 days.
None of this is set in stone so please don’t think this is the only meal
plan you can use. Be creative create new meals with fresh ingredients.
Eat until you feel satisfied but don’t eat until you feel full. Remember
you will be eating again in 2-4 hours time. Please print off each day so
as to be able to prepare and shop for each days needs

Day 1

Meal 1: 1 Cup Natural low fat yoghurt


1 tbsp peanut butter
2 tbsp Ground flax meal

Meal 2: 1 Grilled chicken breast


2 cups of spinach
½ cup chopped onion
2 tbsp extra virgin olive oil (EVOO)
2 tbsp red wine vinegar
2 tbsp feta cheese 5 olives

Meal 4: 1/2 cup strawberries


2 tbsp walnuts

Meal 5: 6 oz fresh grilled fish


½ cup tomato sauce
3 tbsp EVOO
3 tbsp Parmesan cheese

Meal 6: 1 cup Organic Low Fat Yoghurt


¼ cup blueberries
2 tbsp organic raw peanut butter
(Aim for most of your meat and poultry choices to be organic or free range if possible)

Property of Guy Jones ©2007


Day 2

Meal 1: ½ cup diced onions


½ cup diced peppers
3 whole eggs
½ oz cheddar
1 tbsp butter

Cooked a s a scramble or omelette spice as you prefer

Meal 2: 1 Grilled free range chicken breast


2 cups of spinach
½ cup chopped tomatoes
1 tbsp extra virgin olive oil (EVOO)
1 tbsp red wine vinegar

Meal 3: 2 hard-boiled organic


Or free-range eggs
3 hard-boiled egg whites
11/2 tbsp of hummus

Meal 4: 6 oz free range chicken breast


3 cups lettuce
3 tbsp EVOO
2 tbsp hard cheese

Meal 5: 1 cup fat free organic yoghurt


¼ cup Blueberries or
1/3 cup of strawberries
(Aim for all of your egg and cheese choices to be from organic sources)

Meal 6: 1 Small Apple


12 Walnuts

Property of Guy Jones ©2007


Day 3

Meal 1: 1 cup Organic porridge oats


1 whole egg
1 Dollop of Organic Yoghurt
Cook with water and stir in the egg until fully blended, this will make the
porridge very creamy and surprisingly delicious.

Meal 2: 1 Grilled free range chicken breast


½ cup chopped cucumber
½ cup chopped tomatoes
1 tbsp extra virgin olive oil (EVOO)
4 tbsp feta cheese

Meal 3: 1 small apple


12 almonds

Meal 4: 8 oz extra lean beef or turkey breast


2 cups broccoli
1 tbsp EVOO

Meal 5: ½ cup of Organic Low fat yoghurt


¼ cup blueberries
2 tbsp organic raw peanut butter

Meal 6: 1 Small Apple


12 Walnuts

Property of Guy Jones ©2007


Day 4

Meal 1: 1 Cup Natural low fat yoghurt


1 tbsp peanut butter
2 tbsp Ground flax meal

Meal 2: 6 oz Grilled chicken breast


2 cups of chicken broth
1 cup chopped celery
1/3 cup chopped tomatoes
2 tbsp extra virgin olive oil (EVOO)
3 tbsp Parmesan or cheddar cheese

Meal 4: 1 oz hard cheese


½ cup strawberries/blueberries/cherries

Meal 5: 5 oz lean beef mince


3 cups mushrooms
1 cup chopped onions
1 tbsp organic butter

Meal 6: 1 Cup Low fat natural Yoghurt


¼ cup strawberries/blueberries/cherries
1 TBSP Organic unsalted Nut Butter

Property of Guy Jones ©2007


Day 5

Meal 1: 3 Hard Boiled Eggs


½ cup of Porridge Oats
1 Dollop of Fat Free Organic Yoghurt

Meal 2: 1 Grilled free range chicken breast


½ cup chopped cucumber
½ cup chopped tomatoes
1 tbsp extra virgin olive oil (EVOO)
4 tbsp feta cheese

Meal 3: ½ small apple


12 almonds

Meal 4: 8 oz extra lean beef or turkey breast


2 cups broccoli
1 tbsp EVOO

Meal 5: 1 Cup Fat Free Organic Yoghurt


¼ cup blueberries
2 tbsp organic raw peanut butter

Meal 6: 1 Small Apple


12 Walnuts

Property of Guy Jones ©2007


Day 6

Meal 1: 3 Hard Boiled Eggs


1 small apple
¼ cup chopped walnuts

Meal 2: 1 Organic or free-range chicken breast


2 cups of broccoli
3 tbsp extra virgin olive oil (EVOO)
1 tbsp organic butter

Meal 3: ½ small apple


12 almonds

Meal 4: 1 chicken or turkey breast


1-cup cauliflower
2 tbsp organic butter
3 tbsp hard cheese

Meal 5: 1 cup Organic Fat free Yoghurt


¼ cup strawberries/blueberries/cherries
1 tbsp organic raw peanut butter

Property of Guy Jones ©2007


Day 7

Meal 1: 3 whole free range or organic eggs


8 organic or F.R. egg whites

Meal 2: 2 tbsp organic raw peanut butter

Meal 3: 6 oz organic lean beef


½ cup organic fat free pro-biotic
yoghurt

Meal 4: 1 oz hard cheese

Meal 5: 1 chicken breast


12 asparagus spears
8 olives
2 tbsp feta cheese

Meal 6: 1 Small Apple


12 Walnuts

If you are observant you may notice that Day 7 is almost devoid of any
Carbohydrates. This is because if you have been exercising whilst doing
the elimination diet you will lose even more fat weight due to the higher
thermic value of protein. The higher fat content provides all of your
energy needs. Day 7 should be a low energy or recovery day, no need to
exercise everyday because we only gain strength and muscle tone
during our recovery, but a nice walk is o.k.

Property of Guy Jones ©2007


Congratulations, you have reached
your destination. But I hope you
were watching the scenery because
the journey was by far the most
important part!

Property of Guy Jones ©2007


WHY DRINKING LOTS OF WATER WILL HELP YOU TO
LOSE STORED BODY FAT.

A Calorie= The unit of energy required to heat 1 litre of water


by 1 degree Celsius.

1 Litre of iced water requires 36 calories of heat energy to


raise its temperature to 37 degrees Celsius, the temperature
that it leaves your body through sweat or micturation.

When super-hydrated (3-5 litres per day) the Kidneys are able
to perform their main function, which is to eliminate most of
the body’s waste products. This leaves the liver to perform its
main function, which is to process stored body fat for energy
production.

When starved of sufficient calories, the body will become


more efficient at storing fat. When starved of sufficient fluids
the end result is the same.

If you consider that every process in the body requires the


presence of water, then it becomes obvious that if you are in a
state of dehydration then you will never be able to achieve an
efficient level of fat loss.

Water is the most important thing that an individual can


consume, and at a calorie content of 0.00 per gram you can
drink as much as you like without getting fat.

A simple calculation to find your optimum fluid intake is to


multiply your weight in kilograms by 0.03. AND THEN DRINK
IT!

Property of Guy Jones ©2007


If you are still using your microwave oven, then maybe you
should read this…

The microwave oven was invented by the Nazis during the


winter campaign in Russia as a means for their armoured troops to
get a hot meal in sub zero temperatures. After combat trials they
realised that the troops who were fed using this technology were
sicker than those who were eating cold rations.
At the end of the war both the U.S. and the U.S.S.R. grabbed
the technology and ran with it. After 25 years of research into
Microwave technology the evil empire outlawed it. The Americans
on the other hand proliferated it and today it is one of the many
post Second World War technologies that are contributing to the
decline in vitality and general health the world over. If that doesn’t
persuade you that the microwave is just plain wrong, then you
maybe interested to know that when viewed under a microscope
after being blasted with hydrogen atoms (Micro-waving) food more
closely resembles the structure of plastic than that of food. So do
you want to eat plastic, or nutritious wholesome foods prepared
and cooked in the time-honoured fashion?

Property of Guy Jones ©2007


STRATERGIES FOR SUCCESSFUL FAT LOSS WITHOUT, DIETING,
DEPRAVATION OR FAILURE.

 ADOPT THE HABIT MINDSET INSTEAD OF THE DIET MIND SET.


GOING ON AND OFF OF A STRICT EATING PLAN IS A RECIPE FOR
FAILURE. IF WE CREATE A HABITUAL MIND SET WHERE
CONCIOUS EFFORT NOT TO DIET BUT TO EAT 4-6 NUTRITIOUS
WHOLE FOOD MEALS (AS MUCH ORGANIC PRODUCE AS
POSSIBLE) AND EXERCISING. BOTH CARDIO-VASCULAR AND
RESISTANCE WORK 3-6 TIMES TOTAL, PER WEEK. AS FAR AS
HABITS GO RESEACH SHOWS THAT ON AVERAGE IT TAKES 21
DAYS FOR A PERSON TO AQUIRE A HABIT, AFTER THAT IT
BECOMES RELATIVELY EFFORTLESS. JUST ANOTHER PART OF
YOUR DAY.

 MAINTAIN YOUR MUSCLES. THEY ARE THE FURNACE THAT BURNS


FAT. THEY WORK 24 HOURS A DAY 7 DAYS A WEEK TO KEEP YOU
LEAN, SO THE MORE MUSCLE YOU HAVE THE MORE FAT YOU
BURN, EVEN WHEN YOU ARE INACTIVE.THIS ALSO MEANS THAT
THE MORE MUSCLE THAT YOU POSSESS MEANS YOU BURN EVEN
MORE MUSCLE WHEN YOU EXERCISE. THAT IS THE REASON THAT
EVERYONE SHOULD TRAIN AGAINST RESISTANCE, WEIGHTS OR
BODY-WEIGHT.

 DETERMINE YOUR INDIVIDUAL METABOLIC TYPE AND YOUR DAILY


CALORIE REQUIREMENT YOU OWN AND SPREAD IT OUT OVER 4-6
MEALS DAILY. NEVER GO BELOW YOUR MINIMUM DAILY CALORIE
REQUIREMENT, REMEBER IF YOU ARE GOING TO RESTRICT
CALORIES THEN KEEP THE DEFICITS SMALL. DONT GO MAD AND
THROW THE BABY OUT WITH THE BATH WATER. IF YOU RESTRICT
YOUR CALORIE CONSUMPTION TOO FAR YOU WILL ELICIT A
STARVATION RESPONSE AND SET YOURSELF FOR THE OPPOSITE
OF WHAT YOU WANT. WHICH IS TO LOWER YOUR BODY FAT
PERCENTAGE WHILE AT THE SAME TME MAINTAINING YOUR LEAN
MUSCLE. SO IF YOU REALLY MUST DROP 200-250 CALORIES A
DAY AND INCREASE YOUR METABOLIC RATE THROUGH EXERCISE
AND A GENERAL INCREASE IN OTHER PHYSICAL ACTIVITIES,
SUCH AS WALKING TO AND FROM THE SHOPS OR DOING THE
GARDENING. ACTIVITIES THAT KEEP YOUR METABOLISM
RUNNING ON HIGH.

 DIETING DOESNT WORK IN THE LONG RUN. USE EXERCISE TO


BURN THE FAT OFF RATHER THAN DIETING TO STARVE THE FAT
FROM YOUR BONES. BECAUSE AS PREVIOUSLY STATED
EXERCISE INCREASES YOUR METABOLIC RATE (THE RATE AT
WHICH YOUR BODY OXIDISES CARBOHYDRATES, PROTEINS AND
FATS.) EXERCISE CAN CAUSE A CALORIE DEFICIT; IT IS GOOD
FOR YOU AND IS ONE OF THE THINGS THAT YOUR BODY WAS
DESIGNED FOR (NOT EXERCISING AND BEING ACTIVE IN OTHER

Property of Guy Jones ©2007


WAYS IS COMPLETELY UN-NATURAL AND TO BE AVOIDED).
WHERE AS DIETING IS NOT GOOD FOR YOU AND CAN LEAD TO
50% MUSCLE WASTAGE AND A LOWERED METABOLIC RATE.
EXERCISE SENDS SIGNALS TO YOUR BRAIN TO RETAIN AND
MAINTAIN YOUR MUSCLE MASS. EXERCISE ALSO INCREASES FAT
BURNING ENZYMES WITHIN THE MUSCLES THEM SELVES.
EXERCISE INCREASES CELL SENSITIVITY SO THAT
CARBOHYDRATES ARE BURNED AS FUEL OR STORED AS
GLYCOGEN AND NOT STORED AS FAT. (WHEN CARBOHYDRATES
ARE CONSUMED THEY ARE PROCESSED INTO GLYCOGEN AND
STORED IN THE LIVER AND THE MUSCLE THEM SELVES FOR
WHEN AN FIGHT OR FLIGHT SITUATION OCCURS).

 EAT MORE FREQUENTLY, IF YOU HAVE BEEN STARVING


YOURSELF TO GET INTO THOSE OLD JEANS YOU HAVE
PROBABLY NOTICED THAT BEYOND THE IMPRESSIVE WEIGHT
LOSS OF THE EARLY DAYS YOUR LOSSES ON THE SCALES HAVE
SLOWED OR IN MOST CASES GROUND TO A HALT. THAT IS
BECAUSE YOU HAVE CREATED A STARVATION RESPONSE AND
WITH 300 THOUSAND YEARS OF EVOLUTION TO BACK IT UP.
WHICH MEANS THAT YOU HAVE SLOWED YOUR METABOLIC RATE
AND ACTUALLY AND CREATED THE OPPOSITE OF WHAT YOU
WERE AIMING FOR. SO EAT 4-6 NUTRITIOUS ORGANIC WHOLE
FOOD MEALS A DAY THAT CONFORM TO YOUR OWN METABOLIC
TYPE AND WATCH THE WEIGHT FALL AWAY. NEVER SKIP MEALS
UNLESS IT IS UNAVIODABLE. BELEIVING THAT YOU CAN MAKE UP
FOR A MISSED MEAL BY GORGING LATER ON IS ALSO A MISTAKE.
GRAZING STEADILY THROUGHOUT THE DAY ALWAYS BEATS
STARVING OR GORGING WHEN IT COMES TO FAT LOSS. THE
REASON FOR THIS IS THAT IF YOU ALLOW YOUR INULIN LEVELS
TO PEAK OR DIP TOO ERRATICALLY YOUR FAT BURNING
POTENTIAL IS DRAMATICALLY CURTAILLED WHILE YOUR BRAIN
WORKS OUT IF THERE IS A FAMINE.

 DONT STAY IN A NEGATIVE CALORIE BALANCE FOR LONG. IF YOU


ARE GOING TO DROP CALORIES DOWN TO A LEVEL BELOW YOUR
DAILY REQUIREMENT (250-500 CALORIES) THEN ZIGZAG YOUR
CALORIES. FOR EXAMPLE LETS SAY YOU DECIDED THAT YOU
WERE GOING TO DROP 500 CALORIES A DAY BECAUSE EVEN
THOUGH I HAVE TOLD YOU NEVER TO DIET THERE WILL BE
THOSE THAT WILL STILL THINK THAT YOU CANT LOSE WEIGHT
UNLESS YOU ARE SUFFERING. DO IT FOR 2-3 DAYS AND THEN GO
BACK UP TO YOUR MAINTAINANCE LEVEL FOR 1-2 DAYS AND
THEN CONTINUE UNTIL YOU REALISE THAT YOU CAN ELLICIT THE
SAME RESPONSE BUT WITHOUT THE HUNGER AND MISERY OF
STARVATION.

 AIM TO LOSE (FAT) WEIGHT SLOWLY. 1/2 - 2 POUNDS PER WEEK,


THE HIGHER FAT LOSS FIGURE COMING AT THE BEGINING. THE
CLOSER THAT YOU GET TO YOUR FAT LOSS GOALS THE SLOWER

Property of Guy Jones ©2007


THE GAINS. PLEASE DONT BE PUT OFF BY A 1/2 OR 1/4 POUND
FAT LOSS, FIRSTLY AS LONG AS IT’S GOING DOES IT REALLY
MATTER HOW MUCH? ALSO SWIFT AND MASSIVE FAT LOSS
ALWAYS LEADS TO STRETCH MARKS AND LOOSE SKIN. SO
SMALL INCREMENTAL LOSSES ARE MORE DESIRABLE

 NEVER CONFUSE FAT LOSS WITH WEIGHT LOSS. BECAUSE A


POUND OF FAT BEYOND YOUR NATURAL REQUIREMENT IS A
LIABILITY AND A POUND OF MUSCLE IS PART OF YOUR
INHERITANCE. IT IS ALSO TIME FOR EVERYONE WHO IS
OBSSESSED WITH THE BATH ROOM SCALES TO REALISE THAT IT
IS ONLY ONE PART OF THE FAT LOSS EQUATION AND SHOULD
ONLY BE USED IN CONJUNCTION WITH AN ACURATE BODY FAT
READING. IF THE SCALES ARE YOUR ONLY METHOD OF
JUDGEMENT THEN YOU WILL ONLY END UP AS A SMALLER
(MUSCLE MASS) AND FATTER (FAT MASS) VERSION OF YOUR
FORMER SELF. THE BOTTOM LINE IS THAT YOU CANT STARVE
YOUR FAT WITHOUT STARVING YOURSELF AT THE SAME TIME.

Property of Guy Jones ©2007


DIETING DILEMMA’S.

Good judgement comes from experience, and experience


comes from bad judgement
Barry Lepatner
.
The definition of insanity is doing the same thing over and
over and expecting a different result.
Albert Einstein
If it hasn't been seared into your consciousness yet that diets don’t
work, then I will say it again. Diets don’t work! The main reason for
this is that as your weight decreases so does your lean mass. That is
muscle for the uninitiated, the main component in the metabolic maze.
When you start a diet and begin to lose weight according to the
bathroom scales, you are most likely uninterested in the subtle
messages that are being transmitted from your body to your brain and
back again. As calories are restricted and the inches fall away the last
thing that you want to worry about is that you are probably fatter than
you were before you started dieting. Unfortunately that is a simple and
undeniable truth. Even if you weigh less, and occupy less space on the
planet than you did before, and are generally starving, you could still be
fatter than you were. Plus every time you restrict calories beyond a
certain point, which is different for every individual man and woman on
the planet your body increases it production of lypolytic or fat storage
enzymes by 50%.
‘How can I be fatter'? I hear you cry, 'I’ve been on a diet’! The
answer to that is fairly complicated to explain, I shall try to break it
down into easier to digest chunks but basically it comes down to this.
Through the process of evolution, the human body, which is a
composite of the most successful genes of fish, monkeys, dogs,
amoeba, you name it. But the strongest, most efficient genes of their
kind all added up to create you and me. That’s the Darwinian theory of
evolution, I know some people reject Darwinism and believe that the
world is less than 6,000 years old and I can't believe its not butter but in
the absence of a better genetic theory we I will have to go with the one
that has the larger grain of sanity to it.
For these species to have been successful they would have had
to have a mechanism for the storage of excess nutrients during the
times of plenty, as a means to survive the periods of each year when
food was scarce. And also the random famines and other environmental
catastrophes that regularly visited our ancestors. This brings us to the
evolution of the human species. As we have already seen, the human
evolved from water borne microorganisms and every other successful
species that joined the food chain between then and now.

Property of Guy Jones ©2007


2.
During our evolution our environment was far less stable than it is now
and environmental disasters were far more prevalent. Famine was an
every day threat and so we also had to be extremely efficient at storing
excess calories in the form of adipose tissue (fat), for the survival of the
species.
As previously stated, our modern way of living has been less than 10
generations in the making. Now consider that there were more than 1
million generations of hunter-gatherers and you’ll see that we have a
way to go before we evolve the systems to deal with the modern way of
life. As a conservative estimate, lets say another million years before
our bodies are capable of staying buff, whilst living on a diet of chips,
burgers and coca-cola, hopefully by then food manufacturers will be
more responsible, and these products will no longer plague our species.

In the beginning Man and Woman, had to forage, jog and sprint for food,
a fairly labour intensive affair. One requiring a seriously efficient body
that was neither too big nor too small. But one that did the job, which in
this case was survival. So a body that doesn’t expend energy fruitlessly
was a must have. Also because life was precarious, and food often
scarce you needed a body that could store excess calories for when it
needed them.
In the spring and summer game became plentiful, fruits started to grow
the sun was shining and having a high body fat level would slow you
down. So the body signals to the brain that food is on the plate so body
fat is not necessary. You burn off the excess In the presence of
sufficient calories.
But come the autumn, nature is signalling a change, by producing late
fruits and nuts that are energy packed so you can store the excess as
fat. This is where their muscles would be a burden using too much
energy, when energy conservation is of a higher priority. So they
atrophy (shrink), and the metabolic rate decreases, ergo the requirement
for energy decreases also. At the same time their fat cells are becoming
much more active which equates to increased deposition of fat across
the system. Which brings us to the modern world. One in which for most
of us, is not a world where our primary concern is where the next meal
is coming from.
You may have noticed that come the dark nights of winter it’s
much harder to motivate yourself to do exercise. But much easier to sit
round gorging on cakes and pies. These signals have been imprinted in
the human race for millennia, which means that you have to work at
controlling them. We can help our selves immensely by lowering our
consumption of nutrient low, calorie dense foods such as cakes,
burgers, white bread, white rice, crisps etc. You know, all the things that
taste good. As I have said before, you don't have to give up eating
anything that you enjoy. Because eating pleasure is one of the secrets
of fat/weight loss. If you hate what you are eating, you wont stick with it
For long, that is another reason that diets don't work.

Property of Guy Jones ©2007


3.
That is another reason that diets don't work. If your diet asks you to all
but give up eating and have the fanaticism of a warrior of the jihad, or
only eats things that disgust you, then it is only going to lead to failure
and a rebound binge.
Binging is the tails side of the diet coin and takes us back further than
we were before we started. The secret to eating foods that you love but
don’t love you is to make them an occasional indulgence. So rather than
having a cheat fix every day why not have one day per week when you
can eat all that you want, of anything that you want all day. But please
don’t think that this is compulsory; if you are happier to only have a
small amount of treat foods that’s also o.k. There are two reasons why
occasional treats are good for you the first then is Psychological, if I tell
you, that you can never have chocolate again, the first thing that you will
crave is chocolate. The next thing that will happen is that you will fall
into a chocolate binge that could last for a week. Which sets you back
beyond where you started. This is not a desirable situation. So nothing
is forbidden only moderated. The second reason is physiological; when
you lower your calorie intake over a period of time those signals that tell
the brain that winter is on its way start getting louder.

So the next thing that will happen is that your body will give up
some of its muscle, and become more efficient at storing calories as fat.
Paradoxically, an occasional binge of high calorie foods signal that
there is food on the plate and the body builds more muscle and liberates
stored fat because we have fooled it into thinking that spring is here and
that there is game on the savannah and fruit on the trees ready for the
eating.
The great news is this means that your 'DIET' only ever lasts 6
days. The way that this works is that you are aiming for a consistent
level of self-control as opposed to total and fanatical perfection (which
is difficult to sustain). So that over a realistic time frame (8-16 weeks)
you will achieve some or all of your goals. Which I think you will agree is
a departure from the usual lose 2 stones in a week sensationalist
nonsense spouted by the usual diet industry profiteers. If you also aim
for a steady and consistent fat/weight loss over a lifetime you will get
what you want eventually. Whilst maintaining stable energy levels, and
high moral because you aren’t wrung out, hungry and constantly
fatigued. Plus if you take your time to succeed you will be better able to
appreciate the milestones of your achievement. If you aim to lose 1/2 - 1
pound of fat per week or less, that gradual but ultimately sustainable
loss of fat will accumulate over time. An added incentive for a slower
approach to fat weight loss is that, as we age our skin loses its

Property of Guy Jones ©2007


4.
Malleability and swift weight loss often leaves stretch marks and loose
flaps of skin, due to lower levels of collagen. You don’t get this to the
same degree with the slower approach. So think of this as an eating
plan, not a diet. Also think of this as a lifestyle change that will be with
you for the foreseeable future and not a quick fix that fails you sooner or
later. That may very well take a paradigm shift of consciousness for
many, because for the past 30 years we have been bombarded by
propaganda that would have us believe that anything worth attaining
like a healthy lean muscular body should be 2 weeks away no matter
what state of disrepair we start in. The old saying of ' If it sounds too
good to be true, then it probably is', comes into play here. Anything
worth doing is worth doing well and Rome wasn't built in a day are to my
mind far better metaphors for this endeavour and much more relevant to
the matter at hand. Plus when you get past the aesthetic level and get
into the area of pure health and vitality who cares if you look fantastic in
the wedding photos but are wrung out and full of cold and flu for 6
months of the year. The ancient Greeks believed in 'A healthy mind in a
healthy body' and you cant have either unless you eat properly which
brings us onto the subject of Metabolic typing (for a full understanding
of M.T. read Metabolic typing by William Woolcott or for an excellent
overview plus much, much more read 'Eat, move and be healthy by Paul
Chek, which is one of my favourite books of all time).
Metabolic Typing in a nutshell is ascertaining the correct nutrient
ratio's (Protein, Carbohydrates and fat) that you as an individual who
evolved from the gene's of your ancestors all the way back to single cell
life forms drifting through the vast oceans of planet earth. They break
down as being Protein type, Carbohydrate type and Mixed types. Protein
types require high levels of protein and animal fats, because their
ancestors evolved predominantly eating these foods. Carbohydrate
types need to eat higher levels of complex carbohydrates and lower
levels of protein and animal fats. Mixed types get the best of both worlds
because they can eat from all three nutrient groups in relatively equal
measure. This serves as an excellent example of why some people
thrive on the Adkins diet and others do equally well on the Zone diet but
if they were to swap they would both suffer horribly. To me this means
that all the diets that are out there are flawed in so much as they do not
cover the inescapable fact of genetic individuality. Metabolic typing is
the daddy of all eating plans and should be the first consideration of
anyone aiming to get into great shape and to stay healthy whilst
shedding the excess pounds, you could imprint the basic concepts of
another diet regime over the foundation of M.T. because we are all
different, have different aims and goals and different motivations. I
must stress that when making any dietary choices or changes that the
bulk of your meals should come from organic or biodynamic sources.
This may seem to be an expensive approach but you only ever get what

Property of Guy Jones ©2007


5.

You pay for. What I mean to say is that processed foods may be cheaper
than organic foods but they have little in the way of nutritional value in
comparison, consequently you end up paying more in the long run to
get much, much less in terms of your health and well being because you
cant take out of the bank what you haven’t put in. Plus the more of us
that demand truly healthy and ethical foodstuffs instead of processed
rubbish the lower the cost will become. Besides which caging and
torturing animals by feeding them things that they didn’t evolve eating is
cruel and will only come back to haunt us in the form of Mad cow
disease, Salmonella and God knows what. Not to mention the weight of
karma that is accrued from the despicable treatment of factory farmed
animals; add to that organic tastes so much better, what more could you
ask for?

Property of Guy Jones ©2007


5 ways, in which you can improve your
health, starting today.

1. Radically cut back on the 200 lbs of sugar


you consume each year.

2. Stop spending 90% of your food money on


processed packet foods.

3. Exercise 3-6 times per week and really


mean it, you don’t have to be there for hours at
a time. But you do have to break a sweat.

4. Stop using medical drugs as band aids to


treat the symptoms of disease and demand
solutions to the underlying causes instead.

5. Always question the motives of those in


positions of power where your life and health
are concerned, because their profits will
always be closer to their hearts, than your
continued good health.

Property of Guy Jones ©2007


Second free bonus.

More material taken from my


nutrition series for
www.boxingperformance.com
Nutrition for a healthy happy life

An Overview

There is no more contentious issue in the world of exercise, fitness and sports
than nutrition.

For every high carbohydrate, low fat devotee there is a high protein low carb
groupie ready to swear down that they are wrong. There is a simple
explanation for this. We are all different. If you ever read any mainstream
nutritional data that comes from the registered nutritionist realm, you will see
the split of 50-70% carbohydrate, 20-30% protein and 10-20% fats, this is
because we are all the same, right? So, if we are all the same, why is there a
10-20% variation in each of the macronutrient groups? If we are all the same,
why don’t we look the same? Like clones or ants?

I believe optimum individualized nutrition is fundamental to a happy, healthy


and productive life. If you want to be a credible athlete you will only perform
as well as the food you choose to fuel yourself with. You may read we are all
the same at a cellular level. However, I do not agree. If we are the same at a
cellular level, we would be the same at the systemic level. This brings us
back to the clone analogy.

I realized a long time ago that this was not a ‘one size fits all’ subject. I also
realized that as science caught up with reality, trends would change. I was
correct. When I was a boy, competing at county level swimming it became
apparent to me the more energy I had for a race or training session, the better
I performed at the task. Later I was in the army and surrounded by
bodybuilders who base their whole day around what they eat and when they
eat it. I picked up more knowledge. It was through bodybuilding that I became
initially involved in this process and they have lead the way for popular
nutritional understanding and must be applauded for bringing it out of the labs.

The perfect diet, just as the perfect workout, does not exist. Simply put, what
you eat today will dictate what nutrients your body will require tomorrow. So if
you eat the same things every day you will at some point end up with

Property of Guy Jones ©2007


• Nutritional deficiencies, believe it or not those people you see who are
morbidly obese are paradoxically suffering from malnutrition being the
most advanced stage of a nutritional deficiency

• Food sensitivities and at worst food allergies, will, if left unattended


lead to leaky gut syndrome, which in turn can lead to irritable bowel
syndrome, Chrons disease, ulcerative colitis and a whole bunch of
things that involve your poop shoot which you do not want to have …
ever!

It will help you immensely to know how you oxidize (burn) the foods that you
eat. If you are a fast oxidizer then you need to slow your metabolism down. If
you are a slow oxidizer you need to speed your metabolism up. You need to
be in an optimum state of health if you want to perform at the highest levels
within your chosen sport

The easiest way is just to see how you respond to certain foods is to pay
attention to your responses. If when you eat a jelly donut and you become a
manic sugar demon, or when you eat bread you become fatigued, then these
responses give you a glimpse into your oxidative type and food intolerances.

Many people live daily outside of their oxidative type and pander to their food
cravings, which are the ingrained results of their food sensitivities that have
been ignored. Don’t even get me onto fungal infections and parasite
infestations. You also have to take into consideration how well you assimilate
the foods you eat.

This brings me onto the use of nutritional supplements. In not assimilating


your foods fully, you are not getting the benefit of the foods that you are
eating. Worst of all you are wasting those precious greenbacks. In taking
supplements and not assimilating them then you are definitely producing
expensive wee-wee and contributing to supplement companies slush funds.
You are not getting the results you are paying good money for. One more
note on supplements, is that there are some excellent ones out there. Some
whey proteins can pack on muscle in moments and provide health-giving
nutrients to the body, which can protect against disease and rapid decline.
There are however far more whey products out there that are as much use as
an ashtray on a Harley and will probably make you sick in the long run.

For now let me just say that eating whole organic or bio-diverse meats,
poultry, fruits and vegetables, raw organic dairy products including butter and
cream (ditch the margarine right now because it is poison), go for wild fish and
limit grains and sugars to the bare minimum, you will be on the right track

Property of Guy Jones ©2007


Protein is a meaty subject.

Protein from the Greek, meaning ‘of prime importance,’ is one of the three
macronutrient groups the others are Carbohydrates and fats, protein sources
are an abundant source of fat-soluble vitamins and minerals not found
elsewhere. Without Protein repair of damaged tissues is impossible. Everyone
requires protein, and that is probably why most whole foods contain some in
varying amounts, including vegetables. The government recommended daily
amounts (RDA) are actually the absolute minimum amount required to sustain
life, and that goes for all RDAs. For every human on the planet irrespective of
race, religion, creed, shoe size or annual salary you need a minimum of 1
gram of protein for each pound of lean muscle on your frame to maintain your
muscle mass. The mistake a lot of people make when they begin a diet is to
focus on the weight scales for their normative feedback. The belief that weight
loss is good no matter where it leaves from is erroneous. This is because
muscle is metabolically active and requires calories to maintain it and even
more calories to repair and grow. Fat on the other hand is relatively inactive
and only requires around 2% of your daily maintenance calories. As you can
see muscle is in effect the engine that powers our metabolism, put basically
without muscle our weight loss efforts grind to a halt. Something that is often
overlooked is fluid requirement for assimilation of protein, carbohydrates and
fats. Protein requires 2 grams of water for every gram consumed. Without this
required fluid intake assimilation will grind to a halt and the kidneys will be put
under enormous strain and the formation of kidney stones is the most likely
outcome.
When someone begins a diet that deprives them of the requisite calories to
maintain their muscle mass what happens is fairly predictable and involves
survival mechanisms set in place millennia ago. As our metabolic rate drops,
so our requirement for calories drops also. This signals a change in our
hormonal response and we become far more efficient at storing the fat that we
should be aiming to lose. This is not an optimum state to be in, if a calorie-
restricted diet is your preferred method of weight loss you should never lower
calories from, or deprive yourself of protein. Firstly because it is the most
‘thermogenic’ or heat raising macronutrient, this means that it requires more
calories to assimilate thus creating a natural calorie deficit. A slight excess of
protein is also less likely to turn to fat than carbohydrates and fats. Secondly,
because you need the muscle you have to maintain your metabolic rate so
you can continue to burn fat while you rest. A much more efficient method for
fat loss is to simply eliminate processed foods, replacing them with whole
foods and then exercising regularly, although I would have to assume that if
you are reading this then motivating your self to exercise isn’t much of a
problem?

1 gram per pound of muscle may work for you if you are couch bound and just
want to maintain your weight and basic life support systems, but if you are an
athlete who puts in hours of hard training each week. You work a day job and
have a growing family 1 gram isn’t going to cover it, sorry your meat, fish and
egg bill just went up. The reason I focus on meat, fish and eggs is because
they are the best sources of protein for the majority of the people on the earth,
and when I say meat I mean organic grass fed if it is beef and naturally free

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range fed if it is pork, lamb or poultry. Fish should be fresh and wild. Eggs
should be from organic and woodland or free range sources, never battery
farmed. This is because what you buy is heavy on the cruelty side. Do you
really want to be eating something that is filled to the brim with stress
hormones and artificial hormones and antibiotics but low on taste and nutrient
content? It costs a little more, but what you spend today on quality organic or
biodynamic foods you save tomorrow on chronic disease state medications.

According to Milos sarcev, former Mr. Olympia contender and possibly the
worlds foremost authority on Hormones and their affects upon hypertrophy
and fat loss expounds, the basic minimum of protein for an athlete or
someone with an active job is 1.5 grams per pound of muscle to maintain
weight and for slight increases in muscle mass. If you wish to increase muscle
in any meaningful way you will need to increase your protein intake to 1.8
grams and as much as 2.0 grams per pound of lean muscle, which is
determined by your sport and daily activity levels. I know things just got
complicated, but as I have said before we are all individuals who have
individual needs and requirements. Unless you do the exact same things
every day of your life without using anymore or any less energy, which is
unlikely because no-one has a life that boring and uneventful, your dietary
requirements are going to change according to your energy output. For
women it is more obvious because every month they go through their
menstrual cycle and have a higher requirement for protein and calories from
the other macronutrient groups as well. For men it is harder to determine but
we all have biorhythms, high and low points in the month. Times when we feel
strong and others when we feel tired and weak. My own for instance, are
spread over a three month period, and my lowest point in the year is at the
waning moon during December. I bob back up during the full moon, which
often precedes Christmas, and I go into the New Year with renewed
confidence and energy.
There are psychosomatic elements to this because as I write this I am
programming my mind to believe what I am saying. However I have seen this
pattern repeat itself over and over from my own experience. This may sound
like mumbo-jumbo to many of you, but the better you know yourself, the
easier you can head off the avoidable complications of life before they
become problems.
To acquire an accurate daily requirement of protein for lean muscle gains you
will need to have an accurate body fat test performed on you by a qualified
technician. From this test you will get your body fat percentage, this will allow
you to know how much muscle you are carrying and how much fat you need
to lose to be at the top of your game.
There are many ways to attain your body fat percentage, most are inaccurate
and some are wildly so. Most of the time people will go to a personal trainer
who will do a four to six site calliper test which is a skin-fold pinch test.
Biceps – Triceps – Sub-scapular (below the shoulder blade) – Supra-iliac
(above the pelvis in line with the navel).
They will then follow one of the several equations, the most popular being the
Harris-Benedict method, to come up with a body-fat percentage. This is often
inaccurate by up to 2%, which is still considered in many mainstream circles
to be a permissible variation.

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Charles Poliquin of ‘The Poliquin Performance Centre’ in the United States
has over several years of studying his subjects come to a startling conclusion
and a really cool way of testing fat that targets the hormonal profile of each
subject. This is because each fat site has a corresponding hormone, and if
one just adjusts their eating and supplementation program then fat loss and
greater health is assured.
There are other ways of measuring body fat percentage such as electrical
impedance scales that you can now purchase quite cheaply in most
department stores. The validity of this method is suspect for several reasons,
the first being that only the lower body is tested when standing on a set of
scales. Plus your hydration level will affect the result, so if you are de-
hydrated you will produce a higher body fat percentage. If on the other hand
you were to eat a sausage that contains high levels of sodium, nitrites and
nitrates, then drink one Litre of water over the following 2 hours and perform
the same test. You would score a much lower percentage, due to the high
sodium content of the sausage, which binds to the water molecules and draws
them into the muscle cell thus increasing muscle cell hydration.
However the best method that is currently available is dry weighing followed
by water immersion the fluid displacement from the immersion is measured
and a mathematical equation is followed and an extremely accurate body-fat
percentage is acquired. It isn’t cheap and may prove to be impractical due to
the scarcity of locations available plus they don’t tend to have those types of
pools at the local health club or gym.

The choice is yours which method you employ, the aim is to acquire a
baseline number (what your body fat level is today) and work down to a lower
number over a sensible period of weeks and months. When you have that
number you can convert total body weight into a daily weight converted into
calories to be consumed over the course of the day split up into 4-7 meals per
day. It is up to you how you split your meals up over the day, some thrive on
small regular feedings and others do well on fewer meals that contain more
substance. Although if you require more than 60 grams of protein per feeding
on the 4 meals a day plan then I would personally spread those extra grams
over another meal or because of the high amount of protein being digested.
This is the reason heavy weight strongmen and body builders require as
many as 10 feedings per day, they have to spread the intake of protein evenly
throughout the day to ensure their muscles continue to grow and their
digestion isn’t overloaded, plus different sources of protein take longer or
shorter periods to digest supplemental whey for example is digested very
quickly, whereas a fatty steak can take many hours to be digested. This also
throws up the question of protein choices in relation to meal timings and I will
address this subject later on.

Once you know your lean muscle mass and have a good idea how much
protein you need to repair the damage from training and life in general, you
need to work out how many calories you need to live on. Each kg of muscle
requires at least 14 kilocalories per hour at rest. Fat doesn’t need to be fed
and only requires roughly 2% of the daily intake in a healthy individual to
regulate it self and can therefore be considered almost inactive. To get a
roughly accurate idea of how many calories you need to maintain a healthy

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body, multiply your body weight in kilograms by 14 multiply that by 24 hours
per day and divide by 100. If you are used to measuring your weight in
Imperial Stones or pounds then you should know that there are 2.2 pounds in
a kilogram and 14 pounds to the stone. For example, 12 stones and 8 pounds
= 176 pounds or 80kg.

To simplify this process we shall use the Harris Benedict method for finding
our resting metabolic rate (RMR)

Men RMR = 66.473 + (13.751 x Bodyweight in pounds) + (5.0033 x Height in


Inches) – (6.755 x age)

Women RMR = 655.0955 + (9.463 x Bodyweight in pounds) + (1.849 x Height


in Inches) – (4.675 x age)

We must then take daily activity into consideration and apportion a number
value to that activity.

Very light = Sedentary largely bed rest or sofa surfing (1.2 - 1.3)
Light = No planned activity, office work. Etc. (1.5 - 1.6)
Moderate = Light walking and stair climbing (1.6 – 1.7)
Heavy = Heavy labour and strenuous work (1.9 – 2.1)

So for example a 13 stone (Imperial measurement) / 82.7kg / 182 pounds


man with 11% body fat at 40 years of age would have a resting energy
requirement of 1854 calories
Multiply that by 1.9 because he performs a manual trade such as painter and
decorator as opposed to ground worker who would be given a score of 2.1
and we get a total daily energy requirement of 3522 calories.

If his goal is to lose body fat then it would be best not to eat added calories on
a daily basis and to stay in the 3000-3500 calories per day range, the lower
amount being on non training days so as to create a calorie deficit which must
be replaced from stored body fat. But if his goal were to become stronger with
more muscle then adding an extra 250 – 500 calories per day would be a
good starting point. This is the science and some folks enjoy getting caught
up in the minutiae and the discipline of sticking to a contest / competition diet.
Now here comes an interesting thing, I found out to my own satisfaction that
getting really anal about calories in and calories out stopped being fun and
that eating heartily when your appetite is good and eating less when it is slight
is a far more healthy way to go. Especially when most people have lives and
jobs that don’t allow them to eat every 2-3 hours on a timer, this also helps
you to see the bigger picture by realizing that eating well doesn’t last for only
24 hours, but it lasts a life time and that the occasional splurge and fast cycle
actually helps you to become leaner and stronger and generally more stable
mentally. This is borne out by body builders who when getting lean for a
competition often have a few planned cheat meals to raise their dwindling
metabolic rate, because as they start to lose weight their RMR begins to drop
and a quick energy spike every 3 days or so seems to keep the fat loss train

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rolling along and as I said it helps to keep them human. It also has the bonus
of avoiding the mental hell of being in the dreaded ‘Diet Zone’ because
nothing is forbidden, it just needs to be reined in and controlled, as Clarence
Bass author of the ‘Ripped’ series of books based upon his excellent column
in ‘Muscle and Fitness’ during the 1980’s says, ‘No-one got fat in 24 hours’.
Taking it one stage further and acknowledging the fact that all endeavours
begin and end with a thought and therefore within the mind of the individual,
we come to what Dr Deepak Chopra M.D. says in his book ‘Creating Health’
(Houghton Mifflin, 1987). ‘For most people being fat resides in the mind’. I am
a big fan of Dr Chopras work and highly recommend his works not least
because the addition of some of his recommendations has opened up areas
of thought and belief that I never knew existed. He recommends in ‘Creating
Health’ that respecting the body’s innate intelligence and giving it the chance
to work for you will improve all areas of your life. This may sound a bit hippy-
dippy but you can only give it a go and see for your self.

1.Pay attention to what your body is telling you when you eat (having a food
plan and writing down what you ate and when you ate it will help, but also
what and how you felt 1-3 hours after eating will also give you a better idea of
which foods are better or worse for you).

2.Pause momentarily before eating (I take time to give thanks to a benevolent


universe for providing me with sustenance and for all of the great experiences
of my life and for the love with which I am surrounded).

3.Do not sit down and eat when you are upset (eating should be done in calm
light hearted surroundings for optimum digestion and assimilation, after all you
want to extract as much nutritional value from your foods as is possible).

4.Take time to eat slowly and chew each mouthful. (Don’t just inhale your food
and then take the edge off the fire in your belly with handfuls of antacids)

5. Stop eating when you are no-longer hungry.


He suggests that we listen to our natural satiety signals, which only kick in
after around 20 minutes into the meal, so the slower you eat the less likely
you are to over eat. He also councils to never ignore strong cravings for
natural foods (not chocolate donuts) but it is better to eat half of what you
crave and gain some level of satiety from that than going wild and eating the
whole bucket of southern fried chicken.

Okay, back to our notional strongman painter and decorator, of the 3522
calories he would need between 1 and 2gm of protein per pound of lean
muscle, so assuming our athlete has 11% body fat at 82.7kg or 182lbs total
body weight with 9.1kg or 20lbs of body fat, but we don’t need to feed the fat.
We subtract the fat weight from our initial calculation and come up with a lean
muscular weight of 73.6kg or multiplying that by 2.2 we have 161.9lbs of
muscle mass. So at the very least our notional athlete would require

Property of Guy Jones ©2007


161.9gms of protein or 647 calories per day, at 1.5gms of protein per pound of
muscle they would require 242.85gms of protein or 971 calories per day, at
1.8gms of protein per pound they would require 291.42gms or 1166 calories
per day and at 2gms of protein per pound of lean muscle they would require
323.8gms or 1295.2 calories per day derived from protein. Subtracting our
number of calories from protein from our overall daily calorie requirement we
are then left with a figure, which must be filled, by carbohydrates and fats.

As you can see the higher the level of protein the more meals will be needed
to aid digestion, which means you get to eat loads of food each and every
day. If you are like me that is great because I really do love my food. The
down side to this is that with continuous regular feedings it is possible to
impair your stomachs ability to produce hydrochloric acid (H.C.L.).
Hydrochloric acid is necessary for breaking down the large food particles in
the stomach, if too large particles get through the stomach and enter the
portal vein into the liver via the intestines this can wreak havoc with health
and lead to leaky gut syndrome. I assisted in a client referral in California who
had been diagnosed by two doctors with ‘Lou Gherrigs disease’ the medical
term being arterial lateral sclerosis or (A.L.S). The client bounced around from
allopathic doctor to naturopath for months slowly wasting away until he came
to us. It took a lot of clever people a lot of time but in the end through a
process of elimination and a lot of detective work we were able to realize that
due to his stressful working life he had ceased producing H.C.L. for himself,
and was suffering from ‘Hypochlorohydria’. Through a carefully supervised
supplement regime of H.C.L. quality fish oils and medical grade whey
supplementary protein he was on the mend. Once he started producing his
own H.C.L. there was no stopping him and I am informed that he is well on
the mend, this may sound like an extreme situation, but due to long working
hours and poor lifestyle choices this situation is becoming quite common in
the western world. My suggestion to most would be to try fasting every so
often, I have tried fasting and have found it to be excellent for cleansing the
colon of accumulated junk in the form of mucoid plaque, and freeing the mind
from accumulated junk in the form of trapped emotions and fears. The end
result is much like re-booting your computer, your mental processes are
sharper and your digestive tract is able assimilate more from the food you
consume. During my last fast I dropped 5 pounds in weight and 1 inch off my
waist line, over the next 6 weeks I gained 11 pounds and that inch back on my
waist. My muscles felt full and strong plus I was able to out perform my
previous best efforts for that year.

Back to our strongman friend, this athlete would then add more calories
derived dependant upon his or her activity level, a rough rule of thumb would
be somewhere between 250-500 calories daily spread over each meal and
possibly adding another meal or snack if individual meals become too weighty
and interrupt the digestive process. Unless you are an athlete who relies upon
maintaining a certain weight such as a boxer, or you are a entering a
bodybuilding show and need to keep a strict watch on your body fat levels. I
feel it unnecessary to focus too much attention upon ones daily calorie intake
this can lead to a lot of unhappiness and maybe even an eating disorder or
two. Once you know how much food you need to eat as a daily minimum and

Property of Guy Jones ©2007


you have divided it up into 4 or more feedings spread throughout the day then
you have added the requisite extra calories so you don’t waste away, once
you know what that amount of food looks like then just leave it at that. Don’t
sweat it too much, if you end up too weak to train, eat more and if you start to
lose sight of your toes when you look down at your feet eat less, trust your
instincts it is part of self-mastery. Allowing the body to self regulate is one of
the best things I have stumbled across when it comes to eating, training and
maintaining a workable level of sanity. I used to try to eat in a severely
disciplined way always fretting when I went too far and if it was a training day
which was most days, I would drag myself through a workout no matter how
weak I felt or how poorly I performed. Now I listen to my body and when it is
time to eat more I eat more and when it is time to take an extra day to recover
I take an extra day. Your body has wisdom beyond the knowledge contained
within the pages of a diet book, it knows what’s what so just sit back and listen
and trust that it knows what to do.

The rest of your daily calorie requirement must come from carbohydrate and
fat, where protein repairs damaged tissues, Carbohydrate and fats are the
energy portions of food and their input fuels the new muscle growth. They
provide the energy to build the new muscle and to move, breathe and live.
They are also the source of many of the vitamins and minerals you require to
maintain optimum health so choosing wisely is an absolute must for everyone
and not just the athlete. When I was serving as an Infantryman in the British
army I remember listening to a man from the British special-forces talk about
food in an escape and evasion situation that he had found himself in and I
clearly recall him saying that ‘a calorie is a calorie, and it doesn’t matter where
it comes from as long as you get it down your neck’. I have to contradict him
and state categorically that that is just not true, a calorie is a unit of heat, or
more specifically the amount of energy required to raise the temperature of 1
litre of water by 1 degree centigrade. But where it comes from is everything
dependent upon your metabolic type and how you oxidize your food. Now I
will agree with him that it is better to eat than to starve in a war zone where
unfriendly forces seek to imprison you and do all manner of unspeakable
things to your person. But when it comes to strength and health we must be
cautious as to where we derive our food sources from, this is because there
are good sources of proteins, carbohydrates and fats and there are also
atrocious food sources barely qualifying for the name of ‘food’. For example I
recommend organic and bio-diverse foods but if they are rotting in your
refrigerator then they are less nutritious than their commercially raised
competitors and are therefore not worth purchasing let alone consuming
because the end result could be a lot of training time wasted on the john
dealing with food poisoning.
Also anything that comes in packaging with words in the ingredients label that
are indecipherable and look like a drunken dyslexic has written their name in
haste should also be avoided like the plague. That also holds true for
packaged foods, which have diet, low, fat or fat free on the label. Folks, the
calories have to come from somewhere and so does the flavour, it will
generally be from refined sugar which will convert to fat just a quickly as fat
will but will leave you unfulfilled and going for more of the same in no time due
to the erratic insulin fluctuations, one of the best examples of this is the fizzy

Property of Guy Jones ©2007


drinks phenomenon now the worlds favourite water alternative and fluid
choice of a generation.
Hydrogenated fats, partially hydrogenated fats and hydrolysed proteins should
also be avoided as should anything containing high fructose corn syrup or
high levels of sodium chloride more commonly known as table salt. When
combined in the correct amounts these non-foods and Frankenstein
concoctions are highly addictive, cancer causing and are part cause for the
obesity epidemic. If we look at this brief and unfortunately incomplete roll call
of poisonous crap we have a substance abuse list every bit as awful as those
on the banned list of the so-called drugs epidemic. Except that when you buy
or sell a banned drug you are breaking the law, but when you buy or sell a
can of cola either sugar laden or worse still one that contains aspartame a
pernicious neuron-toxin, you are a pillar of commerce, and part of the
foundations of the capitalists dream.

Property of Guy Jones ©2007


Carbohydrates: myths, truths and how much is too much?

Where protein is the repair component of the macronutrients, carbohydrates


and fats are the energy component. How much energy is required depends
upon the individual, if your life is sedentary then your requirement for energy
will be lower than someone who is active on a daily basis. As a pugilist and
athlete I will assume that you are on the extremely energetic side and that
your requirement for Carbohydrates and fats is increased.
At this point I will complicate things further by bringing biological individuality
and cellular oxidation into the equation. If you have read any of my other
articles you will possibly notice that I try to hammer home the basic concept of
individuality in nutrition. I wasn’t the one who came up with this idea; in fact it
derives its origins way back in the 1930’s. From the works of men like Francis
Marion Pottenger, Weston Price and Royal Lee. Biological individuality can
best be summed up by the expression, ‘one mans meat, is another man’s
poison’. Cellular oxidation is the rate or speed that an individual’s cells use up
the nutrients they consume. This brings us to the Autonomic nervous system
(ANS). The ANS is split into two branches the sympathetic (S) or ‘Fight or
flight’ branch and the Parasympathetic (PS) or ‘Rest and digest’ branch and
plays a pivotal role in basic health, and food affects it greatly. Depending
which side a person falls on the (S/PS) continuum will affect their individual
nutrient requirements. In a nutshell, an individual’s choice of food can affect
their health and sporting performance greatly. This also means that what the
mainstream, ‘we are all the same and so therefore need to eat the same’,
branch of standardised nutrition says about our food needs is wrong. If they
were right then there would only be one diet book in print and it would work for
everyone. Not everyone needs the same nutrients as the next, and what is
good for you may be slowly killing me. A chap called William Wolcott pulled
these two strings together and came up with a unified theory known as the
‘Dominance factor’. I have also said before that nutrition is still in its infancy
and so as with most things even the dominance factor is not one hundred
percent on the money for everyone and is also quite subjective to the
individuals understanding of self and how particular foods affect them, which
means that you can answer the questions pertaining to your metabolic type
and because you are unable to answer them with any real certainty, you come
up with the wrong metabolic type and thus eat wrongly for your best health.
But here is an over simplification, if you have been living on cheeseburgers
and fries and scratching your head wondering why you can’t make weight
then it is probably because you are eating outside of your metabolic type and
consequently sabotaging your efforts. If you are in any doubt at all I suggest
you read ‘Metabolic typing’ by William Wolcott and apply the principles found
therein.
Now back to carbs, did you know that one gram of Carbohydrate contains four
calories per gram and requires water to be assimilated into the system fully;
This should make you realise that fluid is not only necessary but imperative in
digestion, assimilation and elimination of the food consumed. Water is a very
necessary part of the diet equation, often feelings of hunger are the bodies
cries for water, you should consume a minimum of 0.033 litres x your body
weight in Kilograms per day or your fat-loss / weight-loss efforts will be
thwarted. This means proper dieting and a sensible training program which is

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periodised and tapered down in the weeks leading up to competition are the
best ways to make weight and remain strong, and not the old school way of
dehydration and sauna workouts to achieve your competition and physique
goals. (Most of you I hope will be well informed enough to be aware that
starving and dehydration don’t work, but when I got into Boxing this way of
making weight was still alive and well. I also heard a young friend of mine tell
me only last week that one of his club mates was starving himself and living in
a sauna suit because his trainer told him too, crazy).
So how much Carbohydrate is necessary and how much is too much?
Remember some days you may be working your butt off and others you may
just be residing on the couch so energy requirements fluctuate. If you are
aiming to make weight and are having a day of rest then eat little or no
Carbohydrates because you don’t need much energy for activity, and what will
happen is that your body will use stored fats for the day instead of burning
sugars. You will also increase your bodies thermic effect or the rate at which
you burn stored body fat due to the higher protein percentage, and you wont
be retaining water and consequently excess weight because you haven’t
eaten lots of carbohydrates. Just off the press comes the latest 2 year study
into carbohydrate requirements from the ‘New England Journal of Medicine’
which has shown that a diet lower in carbohydrate (40% Carbohydrates, 20%
Protein and 40% Fats were the studies parameters. I would not consider 40%
to be low 30% or less is low) but the study does show that lowered
Carbohydrate consumption is better for long term weight control and basic
health. When you consume enough protein your energy requirements for
carbohydrates and fats will become obvious, then if you are aiming to make
weight consume more of the calories for your energy needs from fats than
carbohydrates. One method that I have found to be very useful in the goal of
healthy fat-loss is to cycle low or no Carbohydrate days with higher
Carbohydrate days, you still need to eat enough calories from fat to fuel your
energy needs on the low or no Carbohydrate days and eat less fat on the
higher days to equalise the overall energy balance.
As Jesus said, ‘Know thy self!’ And as an athlete it would behove you to be
even more aware of ‘what makes you tick and what makes you sick’ than the
average shmoh. What this says to me is that the 60% of your daily calorie
intake coming from carbs, with most of that being from grains and starches
(think of the old food pyramid) as extolled by the average main stream
nutritionist is not only far too simplistic but just plain wrong. Let us look now at
what foods constitute the Carbohydrate food group.
First we have most people’s favourite type of Carbohydrate, the simple type
also known as sugar. We can if we aren’t too discerning acquire sugars from
the milk chocolate and donut food groups, but if a lean athletic look is what is
required then I would leave them for very special occasions if at all. The best
place to get sugars from is fruit, the five a day rule is once again down to the
individuals capacity to process simple sugars. Due to this I would recommend
that you start with only 1-3 pieces per day and replace the other two with
colourful fibrous veggies, they should be consumed with breakfast and after
training when blood sugar levels are low so that they are used for energy and
not allowed to run amok through your bloodstream only to be shunted into
your fat cells because they weren’t used in their allotted time. Which only
goes to make your job harder in the long run, try to avoid sugars later in the

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day and especially at night if weight loss and a leaner harder body is what you
seek. The best fruit sources are of the berry variety, one would hope you
would choose Organic or Bio-diverse and as fresh as possible. They are very
nutrient dense and yet extremely low in sugars and contain high levels of free
radical scavenging water-soluble vitamins. That said all fruits have their place
and the wider variety you can consume over the weeks and months hence the
more and varied the nutrients you will access.
The next group we come to are those called starches, these can be found in
root vegetables, grains, legumes and beans. I would urge caution when
consuming anything containing grains. Once upon a time back in my
Grandfathers day when they harvested crops, they would thresh the stalks
and then bunch them together in sheaths. The sheaths could often be left out
in the fields and the elements for days or even weeks in all weathers. As the
rains soaked the grain and the sun dried them the process of germination
would occur. By germinating any grain, seed or nut you increase its nutritional
content (especially where protein is concerned) Germination also breaks
down phytic acids that form a coating around these nutrients known as
phytate bonds. These bonds trap the vitamins and minerals within the grain
itself making it anti nutrient, which means that your own body has to supply
the vitamins and minerals to process that grain rather than extracting nutrition
from the food itself, which is the whole point of food in the first place. (An
extreme reaction to this is osteoporosis). These days the grain is collected by
combine harvester and stored in silos for transportation all in the same day.
Then there are the dubious food preparation methods where they remove the
bran from the seed; this also removes the source of vitamins and minerals so
as to make the bread white and moist. Bread that has been fortified with
vitamins and minerals has just had some bran put back into it. White
processed bread should be considered as junk food and is in my opinion one
of the major contributors to the global obesity epidemic. For further in depth
study of this subject, I urge you to go to www.mercola.com and search for
‘grains’. Starches convert to sugar quickly; in fact on the ‘Glycaemic index' (a
table from 1-100 that shows how quickly any carbohydrate will convert to
sugar in the body) French baguette will convert to sugar sublingually (in the
mouth) faster than actual table sugar. Starches are good for energy but too
much, can be an easy mistake to make and will convert to fat rapidly derailing
your physique and competitive goals just as quickly. Starches will mess with
your blood sugar and cause fluctuations in the supply of insulin, which can
lead to hunger, and over consumption. Obesity, diabetes and all of the other
associated health issues are the worst-case scenarios with excess
carbohydrate consumption.
The last type of carbohydrates we come to are every ones friend and they are
of the fibrous variety. Fibrous carbs are found in every vegetable and fruit but
are most prevalent in low starch vegetables, such as leafy greens like
broccoli, Brussels sprouts, collard greens, alphalpha sprouts and cauliflower.
Fibrous vegetables are low in calories and high in water-soluble vitamins and
fibre. Fibre provides bulk to our food and assists in a lowered calorie
requirement and also in the meals ability to transit through the digestive tract
and eventual elimination. The great thing about fibrous carbs is that you can
binge on them to your heart’s desire, and that’s the funny thing, you don’t

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often hear of people gorging on greens and getting over weight from too much
broccoli. Mother Nature isn’t stupid!
Eating too many Carbohydrates will lead to excess weight in the form of fat,
which will force your heart to work harder and give you extra flesh to lug
around. That goes equally for excess calories from any food source, but is
most associated with excess carbohydrates in the form of sugars and
starches; over eating is a result of poor nutrition. Obesity is actually
malnutrition, the urge to continue eating because there are not enough
nutrients in the foods being consumed. So make your carbohydrate choices
base upon what you now know, eat only what you are hungry for and no late
night chip and dip fixes and you should be ‘cool and the gang’.
Fats, a much maligned and misunderstood friend

The fats we consume and the fats we store all over our bodies known as
adipose tissue are essential to life, never let anyone tell you anything
differently. Fats are important building blocks for your cells and vital in the
production of hormones, but just as your choices of proteins and
carbohydrates must be well thought out so must your choices and sources of
fats not least because fat cells are where the body stores toxins. 1 gram of fat
contains 9 calories and is therefore more than twice as dense as either
protein or carbohydrate. Fat performs a service in much the same way as
fiber in that it slows digestion, it also provides substance to a meal and gives it
flavour where as fiber lends little to taste but does provide bulk which aids in
transit and elimination. This can enhance a meal so that the consumption of
further more flavoursome foods adding extra calories after the meal is finished
unnecessary.

In America in 1912 corn oil producers began hydrogenating their product it


meant that the oils could be stored for much longer. This effect was also
passed on to food producers who used hydrogenated oils in their cakes,
biscuits, bread and pie manufacture. Unfortunately the process of
hydrogenation involves adding hydrogen atoms to unsaturated fats and
changing them from healthy to consume to non-food stuff, which is only 1
hydrogen atom away from the chemical components of plastic. Over
consumption of hydrogenated fats also known as trans fats or trans fatty acids
leads to a raising of low density lipo-proteins (LDL) also known as the bad
cholesterol in the blood and a lowering of high density lipo-proteins (HDL) or
the good cholesterol. Of course this is a typical polarization effect that the
mainstream in any of our many institutions love so much, the good versus
evildoers and the forces of good over the forces of bad. But the facts remain
that LDL cholesterol is necessary for good health, but it must remain in its
correct ratio with the HDL cholesterol. The thing I find most amusing
concerning cholesterol and the medical establishments attitude to it probably
because I have never needed to worry about my cholesterol levels is that
when your doctor discovers elevated levels of LDL cholesterol in your blood
stream, the first thing he will do is suggest strongly that you stop eating eggs,
and butter and switch to healthy margarine and will most likely start you on a
statin regime to lower your cholesterol to ‘safe parameters’. Which has to be
the most oxymoronic thing I can think of, because where as un-pasteurised or
raw Butter from organic sources is an excellent health promoting food

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essential to maintenance of good health where as margarine is plastic
disguised as food. Plus there have never been any conclusive peer reviewed
studies that show dietary cholesterol has any lasting effect upon blood serum
cholesterol levels, and statins are one drug that should be avoided like the
plague, not least because it was developed to treat another disease and they
are now trying to use it for dementia, inflammation, cancer, pulmonary
hypertension and nuclear cataracts. Statins rob the body of Coenzyme Q10,
which will lead to muscular atrophy and pains 10% of those polled in an early
study complained of these pains even though they were on the lowest
dosage. I will assume that my readers are all in robust health and are
therefore not in any need of any medical drugs, but I will draw your attention
to the ‘atrophy of muscles’ part of that statement. If you want to be strong and
muscular then atrophied muscles are anathema to this desire.

In the 60-year period from 1910–1970, the proportion of traditional animal fats
in the American diet has declined from 83% to 62% and butter consumption
plummeted from 18 pounds per person per year to 4. During the past eighty
years, dietary cholesterol has increased 1%. During the same period, the
percentage of dietary vegetable oils in the form of margarine, shortening and
refined oils has increased about 400%, while the consumption of sugar and
processed foods increased about 60%.
Eat move and be healthy (p74) Chek P.

There you have it folks! It was never the natural fat that was the problem, it
was always the junk we throw down our necks in ever greater amounts, but
why let the truth spoil a good story especially when your company has a
vested interest in selling products that claim on the label to be healthy when
all the time you knew you were selling a slow death to your consumers. Nice
and slow so that you can’t milk them for years, and if you diversify your shares
into the medical treatments to heal the damage then its win, win all the way to
the bank. Don’t be fooled by slick advertisements and government scare
tactics, our forefathers and mothers ate lots of fatty meat and lived long and
healthy lives, I know mine did.

Back in the day when there were no fast food joints or long life loaves our
ancestors had to eat what was available to them, this meant a diet that
consisted of the foods that were readily at hand. Depending where your
ancestors came from would also dictate the foods they would have
considered staple to their prolonged health, for instance the closer you were
to the poles the more meat you would require to maintain body temperature.
The meat sources closest to the poles, such as wale and seal consist of
extremely high levels of saturated fats. Where as some one living near to the
equator would have had to subsist on a diet of less meat and more diverse
diet of fruits and vegetation. Our Inuit or Eskimo brethren for example evolved
eating as much as 80% of their diet from saturated fat and the only vegetation
consumed would have been pre-digested sea vegetables from the stomachs
of their prey. The reason is one of evolutionary necessity, if you live in cold
climes then you are more likely to have a faster metabolism, due to your need
to stay warm which means you will become hungry quickly if you don’t’ get
enough calorie dense foods into your system. On the other hand if you live in

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a hot climate you will need foods that speed up your metabolic rate so as not
to become sluggish and therefore able to traverse long distances to hunt their
prey and gather other staples.

If saturated fat is so bad for us then our ancestors would have keeled over
millennia ago from coronary heart disease and you wouldn’t be here reading
this. I am going to say it once more for those who didn’t catch it the last time,
naturally occurring fats, both saturated and non-saturated are requisite for
good health.

Much has been said in recent years about the benefits of essential fatty acids
in the diet and the commercial food industry never one to miss a trick has
begun to put them into anything and everything, you can now buy eggs that
contain more omega 3 than a piece of salmon and bread which has never
been a source of the essential fatty acids because they say it is a good way to
get your kids to eat it without the histrionics associated with modern meal
times. If they did as my mother did when I was young and I didn’t want to eat
my food, she would starve me until I wanted to eat my meat and veg. instead
of giving in and letting them eat junk this would be unnecessary.

Essential fatty acids come in two groups, Omega 3s and 6s. The ideal ratio is
1:4 probably the most important sources of these essential fats are from oily
fish. Eicosapentanoic acid (EPA) and Docosahexanoic acid (DHA) can only
be derived from fish and are essential for brain and nervous system
development and repair.

A lack of Omega 3s in the diet, are associated with behavioural disorders in


children and with obesity in the general population, for instance ‘Omega 3 fish
oils have a direct affect on serotonin levels’,
Andrew Stoll MD: archives of general psychiatry.

Serotonin is a naturally occurring mood elevator. The appestat or appetite


control mechanism in the brain has the job of deciding when you have had
enough to eat, it does this by checking your blood for the requisite number of
nutrients associated with a given food source. If certain nutrients associated
with the food you have just ingested are not present in that meal, or in such
low amounts as to be below the requisite, then the appestat sends the
message to continue eating. This is one reason why calorie restricted diets
always fail in the end and why so many obese people are really malnutrated
and are actually starving to death beneath the layers of fat. Other disorders
associated with low omega 3 consumption are: Asthma, Heart attack, Stroke,
Diabetes and insulin resistance and many inflammatory disorders.

The best sources of fat for cooking are saturated which means they are solid
at room temperature, these include:

Butter, Lard (an interesting factoid is that lard is one of the healthiest sources
of saturates available and packed with vitamins and other health giving
properties, yet pork from which it comes from is the least healthy meat and
excessive consumption has been linked to many cancer states. The reason

Property of Guy Jones ©2007


that this is so is as yet un-known although Samoans, Hawaiian and other
South Pacific peoples lived healthily on large amounts of pork. Once again it
all comes back to where your people originally sprang from and the foods that
were readily available.
Palm oil, coconut oil, Ghee which is clarified butter (better for those with an
intolerance to dairy) and beef dripping.

Other sources of saturated oils can be eaten in their original form such as
nuts, seeds and Avocados. I would urge and advise that you acquire all of
these fats from natural, organic sources because commercially raised animals
and plants are subject to many toxic chemicals, hormones, pesticides,
herbicides and fungicides and you would be committing slow suicide if you
chose to scrimp on your food bill, not least because as previously stated
toxins are stored in the fat and as you eat the fat so it becomes stored in your
fat. This is one of the reasons why when people go on a de-tox diet they feel
awful for the first few days, due to the sudden deluge of stored toxins into the
blood stream.

Unsaturated fats are liquid at room temperature these fats are less stable in
the presence of heat. Unsaturated fats can be cooked with, but at very
moderate temperatures for light sautéing up to 190°C. These include:

Olive oil, Pistachio oil, Sesame and Hazelnut oils,

For baking up to 100°C use:

Pumpkin oil, Sunflower or Safflower oils

Oils such as Flax, hemp, borage and fish oils should never be used in the
cooking process and would serve best as the base for salad dressings or
consumed by the tablespoon as a supplement to your normal dietary intake of
fats.

The amount of fat that should be consumed is an individual thing and I would
once again urge you to read Eat move and be healthy by Paul Chek and find
out for your self the ratio of macronutrients that best serves your oxidative
type. But remember this, if your ancestors came from northern Europe you
would be wise to eat less carbohydrates from any source but especially grains
and simple sugars except those from fresh fruits (but not fruit juices due to the
lack of fibre and concentration of simple sugars) and replacing those calories
with fats. That is not to say you eliminate them completely but use with
caution and with one eye on your waistline waistline. Too many calories from
any source will lead to a thickening of the girth and more for your good lady to
hang onto in the love handle department.

Simply put, fat is not the enemy and the obesity epidemic has more to do with
the increase of carbohydrates, especially in the form of simple sugars than it
does to the consumption of fats, if you eat adequate quantities of protein for
muscular maintenance and repair and you take in enough good quality fats
from both saturated and un-saturated sources then the carbohydrate

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component should be a piece of cake… a low carb cake of course made from
boring ingredients and not a delicious double chocolate fudge thing with ice
cream and chopped nuts………hmmmm!

Property of Guy Jones ©2007


A Quick guide to ‘good’ eating

As I have previously suggested, the world of nutrition is a contentious one. It


is still in its infancy and there is a lot of room for hype and emotional and non-
scientific twaddle. To be honest you could easily tie yourself up in knots trying
to make sense of all the conflicting information. When I began my odyssey
into food science many moons ago, there were over 800 books in print on the
subject at that time, and all with conflicting points of view. The diet industry
exist simply because most people don’t understand the point of food and most
people can’t be bothered to educate themselves beyond the mainstream
opinions, which, if they were right then there would be no obese people in the
world. Nutritional individuality is a very real thing, we were born of ancestors
who evolved in different parts of the globe and they ate what was available to
them at the time. Due to our ever-expanding gene pool through invasion and
emigration our individual requirements have evolved with us. This makes
designing a personal diet plan both complicated and time consuming, but
there are basic rules that apply to all. The first if health, strength and fitness
are your goals is eating from whole food sources, preferably organic
especially meats, eggs and dairy. Food supplements such as whey protein
should be viewed as ‘supplementary’, as the word suggests and to eat
primarily solid whole foods. The second rule is that you should avoid
processed foods like the plague. The occasional junk food meal won’t kill you
but it may derail your efforts to build or maintain your body in a strong, healthy
state. So my aim here is to suggest a few must have foods in your diet and
some foods that even though they taste great are best left alone.
I have purposely left out the specific amounts you should consume because
that comes down to individuality. A rule of thumb is if you appear to be getting
fatter then pull back on the consumption of those foods you know are
contributing to this state of affairs and if you are wasting away then eat higher
calorie foods. I know we have been propagandised to eat low cal but frankly
as an observer of both my own body and those around me, all I can say is low
calorie diets don’t work. If they did then all the fat people dragging their lard-
covered carcasses on treadmills the world over wouldn’t be so lardy.

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Must have foods.

Protein:

Beef, chicken, turkey, lamb, mutton, heart, liver, kidneys, pate, (organ meats
are depositories of vitamins and minerals, more so than the muscles of the
animal) sausage, bacon preferably from sources which avoid the uses of
nitrites and nitrates for preservation, free range organic eggs, Fish especially
the oily varieties, although You may want to avoid shark and swordfish and
tuna due to them containing high levels of mercury, cadmium and lead,
cheese (of all varieties, preferably unpasteurised and organic)

Carbohydrates:

All green vegetables, all salad produce, potatoes, rice of all varieties, all root
veggies, corn, yoghurt (full fat is best), all fruits, fresh unpasteurised milk if
you can get it.

Fats:

Butter, coconut oil, red palm oil, duck and goose fat, beef fat, pork fat, walnut
oil, sesame oil, virgin olive oil, peanut oil, cream, all varieties of nuts and
seeds (they should be soaked for at least 12 hours to break down the phytic
acid, and then oven dried on a low heat.

Foods to avoid

Anything that has been produced for the microwave


Diet foods and drinks that contain aspartame (this s a potent neuro-toxin and
will kill you slowly)
Foods that contain mono-sodium glutamate for the same reasons as
aspartame
Freeze dried coffee, because regular coffee beans are the most sprayed crop
on the planet at the moment and then the dry out the juice and add more
chemicals. Stick to organic beans or fresh ground, hell it tastes better anyway
and it only takes a little longer to prepare.
Meats, which have been preserved using nitrites and nitrates
Fresh fruits and veggies which have passed their sell by date, you are eating
a bacteria buffet if you do, and getting so little nutrients that your digestive
tract will have to scavenge them from some other place. Which means your
bones, osteoporosis anyone?
Meats and poultry, which has been raised in questionable conditions of
hygiene, and cruelly treated. I have covered this before but I shall reiterate,
commercially raised meats, poultry and fish are heavy on the chemicals and
carry stress hormones due to unnecessary cruelty in the flesh, which you then
eat. Remember folks, you are what you eat and more to the point you are
what your digestive system assimilates.

Property of Guy Jones ©2007


This list is not by any means exhaustive, nor are all of the foods listed going to
be great for everyone. We are all individuals with differing nutritional needs,
which change from day to day and hour to hour. You may also notice that I
have recommended foods that are on the diet police banned list. This is
because from my own research in my own laboratory (my body and mind) I
have come to grasp the facts that higher calorie foods with more densely
packed nutrients feed the athlete better than the traditional diet fodder. Meals
containing less than 300 calories may be fine for a woman who works in an
office sat down all day and doesn’t mind the feelings of crushing fatigue and
constant hunger all day, but for a hard working pugilist like your-self you need
more than a few carrot sticks and a spoon full of tahini.
The bottom line with any food is, that if you eat too much of it then you will get
fat period. Fat won’t make you fat unless you eat it excessively, but you don’t
need too much carbohydrate to blow up. If you were observant you may have
noticed that nowhere did I mention ‘Bread’. This was not an omission but on
purpose. You see wheat has never been the most optimal of food sources.
Today however it is generally accompanied by a boatload of chemicals and a
severe lack of nutrients due to the processes it has to go through to reach
you. But hey, if you like bread and most folks these days are addicted to
gluten (glyadin), the primary cause of the wheat consumer’s woe then and
enjoy. But if you want to feel strong, energetic and vibrant then quit the wheat
for 7 days and see if you don’t think and feel better than you have for years.
You can replace the wheat with a spoon full of your favourite fat instead.
I hope this has been informative or at the very least made you reconsider your
approach to food in general. I will leave you with this thought, what you put in
your body becomes you, organic may be more expensive but it generally (I
stress it must be fresh) contains much higher nutritional values, tastes better
and encourages the individual to create their own meals from scratch. This
has the added bonus of knowing exactly what you just ate, without the head in
sand hope that, that packaged, microwave thing masquerading as food you
just ate won’t poison you.

Property of Guy Jones ©2007

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