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Meal Planning Course Online

  • Explore the universal principles of how to build muscle through understanding the power of nutrition.
  • Learn everything about proper superfoods nutrition, meal planning, and healthy eating.
  • Understand the fundamentals of healthy dieting, such as protein, carbs, calories, fat, vitamins & minerals.
  • Discover various ways to establish a healthy lifestyle and eating habits to improve your general health.
  • Learn what, when, and how much you should eat for optimal body composition.
  • Build more muscle and lose fat faster by optimising your meal plan and following some useful tips and techniques.
  • Understand what improves immunity and energy levels and how to measure your weekly muscle gains.
  • There are no assignments for this course, simply complete all the video lectures to receive your certificate.

Course Content

  • Welcome To the Course & What You Will Learn  

Everyone’s body is different and will react differently to special workouts and diets. Your tutor will only recommend what is scientifically proven to work.

  • Get to Know Your Instructor 

This is a master class that will teach you everything you need to know about meal planning, dieting for weight loss, dieting for muscle gain and how you can improve your meal system with the right foods and vitamins.

  • Meal Planning Explained 

When it comes to meal planning and nutrition your goals might be to lose weight, to gain weight, to lose fat or to gain muscle or to simply live a healthy life. Whatever your goals may be this program is meant to teach you how to reach your goals and show you what strategies and principles are proven to work.

  • Calories Explained 1455

Calories are a form of energy measurement. When you eat food, you consume the energy that is stored within the food. Energy can be stored for later use as glycogen or fat.

  • Micronutrients Introduction 

Micronutrients are things like vitamins and minerals that you only need in tiny amounts. People who work out regularly, need more micronutrients than the average person.

  • Protein Explained 

Protein is important for building active muscle fibres after exercise, but it has thousands of other essential roles in the body.

  • How much protein do you need to consume per day?               

There is no one size fits all answer here. Your ideal protein intake will depend on factors such as weight, muscle mass and fitness goals.

  • Fats explained

Your body needs fatty acids to survive and cannot produce them from other foods. Fat is needed to regulate hormone production, keep your skin and hair healthy, and absorb fat-soluble vitamins.

  • How Much Fat Should You Eat Per Day?

Roughly 15 to 20% of your daily calories should come from fats. You should favour monounsaturated fats and polyunsaturated fats.

  • Carbohydrates Explained 

Carbs are the bodies preferred energy source. Your body breaks carbs down into glucose, which is transported throughout the body to provide energy. 

  • Macronutrients Explained

Macronutrients are the three main nutrients your body needs to survive, these are protein, carbohydrates, and dietary fat.

  • The Different Types of carbs

There are three types of carbs, Monosaccharides which are simple, Disaccharides which are also simple, and Polysaccharides which are complex.

  • How Many Carbs should you eat per day?

The optimal intake depends on a variety of factors but even without knowing your exact measurements we can still narrow in on a range using only your body weight and training intensity.

  • Meal Timing Intro

Meal timing has its place, but its importance is often overestimated by beginners. Calorie balance and macronutrient amounts are much more powerful and important than mealtime.

  • Protein Timing

If you meet your daily calorie and nutritional requirements through your normal diet you do not have to drink a protein shake before or after your workout.

  • Carbohydrate Timing          

Eating carbs before your workout provides your muscles with additional fuel for your training, which will indirectly affect your muscle growth.

  • Fat Timing      

The only time you should avoid fats is right before your workout since fat slows down the digestion of both carbs and proteins.

  • Pre-Workout Meal 

Eat a balanced meal with 0.2-0.25g/lbs of your target body weight (for both carbs and protein) up to one hour before your workout.

  • Post Workout Meal             

The post-workout meal is meant to supply your body with everything it needs to repair the muscle tissue.

  • What About the Anabolic Window?

The idea of the anabolic window is that you have a specific window of time after your workout to eat food and if you do this, your muscle growth is accelerated.

  • Food Composition Introduction 

Food composition refers to the individual foods that you eat and their given nutrition. It is a lot less important than people think.

  • Protein Composition     

Protein quality can be measured in a variety of ways. Firstly, bioavailability which is what percentage of protein that you consume is absorbed into the bloodstream. Secondly, how much of the protein is composed of essential amino acids.

  • Carbohydrate Composition

Just like protein composition, carbohydrate composition can refer to several concepts. The most common is the glycaemic index.

  • Fat Composition 

Consuming certain types of fats and staying away from others will make a difference in your overall health. Choose foods like avocado, nuts, and olive oil.

  • Top 3 Beginner Supplements  

Supplements can never replace proper diet planning and nutrition, but they can help you reach your fitness goals faster.

  • How to Use Protein Powder When, How Much & With What

Consuming enough protein every day can be tricky, especially when you do not have time to prepare high protein meals all the time.

  • How to Use Creatine When, How Much & With What 

Creatine helps supply the muscle cells with energy during high-intensity, short-duration exercise.

  • Other Supplements to consider

Most fat burners will slightly increase your metabolism through a few key ingredients: caffeine, synephrine, green tea extract, naringenin and hesperidin.

  • How To Determine Your Optimal Calorie Intake          

You will learn how to calculate your Total Daily Energy expenditure which is the number of calories that your body burns in one day.

  • How to Track Calories  

You will need three things: food, a calorie tracker app, and a kitchen scale to ensure that your calorie and macro counting is sufficiently accurate.

  • Determining Protein Intake 

Your optimal protein intake is about 0.8g to 1.0g per pound of body weight per day. A 180lb male would choose an average intake of between 145g and 180g of protein per day.

  • Determining Fat Intake

For our 180lb male, he should intake between 45g and 60g of fat per day. That is between 390 to 520 calories.

  • What About the Remaining Calories?

For our 180lb man, you want to take in around 2600 calories to maintain weight. Carbs or fat are usually the best options to fill the remaining calories.

  • Determining Meal Structure

Now that we have determined how many calories, proteins, fats, and carbs we should eat every day, we have to come up with a meal structure.

  • Quality Protein Sources

Now that you have set up your meal structure, find out what foods are the best quality sources of protein.

  • Quality Carbs Sources

As for quality carbohydrates, the best sources are unprocessed whole foods like fresh fruits, legumes, whole grains, and many vegetables.

  • Quality Sources of Fat

Consuming quality fat can actually be pretty easy and delicious at the same time. Here are some high-fat foods that are incredibly healthy and delicious.

  • Adjusting Your Diet for Weight Gain          

Bodybuilders and athletes work in two phases called bulking and cutting. First, you focus on building strength and size while consuming more calories than you burn throughout the day and then you try to get rid of any extra fat by cutting calories while maintaining lean muscle mass.

  • Adjusting Your Diet for Weight Loss 

Let us look at the perfect cutting diet. The most important thing you need to understand is that there is a big difference between losing weight and losing body fat.

  • Cheat Days and Cheat Meals 

80-90% of your diet should come from “clean” and healthy foods. 10-20% can come from whatever foods you like as long as it fits your total daily calories and proteins, carbs, and fats.

  • Post Workout Shake

You will notice a lot of debate online around what makes the perfect post-workout shake. Unfortunately, there are a lot of “bro-science” and myths out there so let’s take a look at some science-based facts.

  • Healthy Dieting Intro          

This section will focus on healthy dieting which consists of understanding and designing your diet not just in the context of fitness but also overall health and wellbeing.

  • Dieting myth #1 Carbs are bad for you                      

Carbs can cause insulin insensitivity, but only in people with prediabetes that overeat high sugar carbs. If you do not exercise and your diet consists mostly of these types of carbs then they will negatively impact your health.

  • Dieting Myth #2 Fat is bad for you        

Cutting all fat from your diet can be dangerous since your body needs it for hormone production. Many low-fat products contain more calories than their normal counterparts.

  • Dieting Myth #3 Protein is bad for you   

Is eating too much protein bad for your kidneys? Healthy adults who exercise have no problems with consuming high amounts of protein.

  • Dieting Myth #5 Avoid Salt at All Cost      

Salt (sodium) is an essential mineral; its consumption is critical to our health. The average person, however, consumes double the recommended intake.

  • Dieting Myth #6 Eat several small meals throughout the day to lose weight

Eating frequently may have benefits for some people, but it is incorrect that this affects the number of calories we burn.

  • Dieting Myth #7 Diet Foods Will Lead to Weight Loss             

Low-fat and low carb does not always mean low calories. Studies have shown that participants ate up to 50 per cent more of foods that the researchers falsely labelled “low-fat” than they did of the same foods with real labels.

  • Dieting Myth #8 Red Meat Always Causes Cancer          

Almost everything we eat has the potential to be involved in cancer development. Current evidence suggests that red meat can pose a cancer risk for people with poor diets and lifestyle choices.

  • Common Diets Intro            

The dieting industry is like fashion in that there are always some trends everyone seems to follow. Sometimes these diet trends make sense but often they are just fads that will not stand the test of time.

  • Gluten-Free Diet Explained  

Gluten is a naturally occurring composite of two proteins (gliadin and glutenin) that are mostly found in rye, wheat, and barley products.

  • Paleo Diet Explained           

This means eating the same foods our hunter-gather ancestors supposedly ate (fruits, vegetables, meats, seafood, and nuts). Avoid processed foods, dairy products, potatoes, and grains.

  • Low Carb Diet Explained

If you are completely sedentary it makes sense to cut carbs as you do not need the energy. Also, people who consume primarily simple carbs will benefit from eating less of them.

  • Intermittent Fasting Explained 

Intermittent fasting has you fast for 16 hours and eat for 8 hours. Studies have found no significant benefits related to body composition, fat loss, insulin sensitivity or hormones.

  • Vegan Diet Explained         

Vegans in addition to being vegetarians do not consume animal products and by-products. It is possible to build muscle on a vegan diet, but it is more difficult.  

  • Micronutrients Introduction  

Micronutrients are things like vitamins and minerals that we only need in tiny amounts. A healthy diet will most likely provide you with enough micronutrients. Active people who exercise regularly need more than the average person.

  • Vitamin A 

Vitamin A is a fat-soluble vitamin needed to maintain eyesight and prevent night blindness. It improves the immune system, helps with fat storage, and protects against infections.

  • Vitamin B 

Vitamin B is essential for the breakdown of carbohydrates into glucose, the breakdown of fats and proteins, and muscle tone in the stomach and intestinal tract.

  • Vitamin C 

Vitamin C acts as an antioxidant needed for many metabolic functions, including new tissue growth and repair. It helps to produce anti-stress hormones and aids to heal wounds and burns.

  • Vitamin D    

Vitamin D is a fat-soluble vitamin needed for the growth development and maintenance of bones and teeth, regulating heartbeat, and protects against muscle weakness.

  • Vitamin E

Vitamin E is a fat-soluble vitamin with several health benefits such as the effective preservation of foods, prevention of diseases such as cancer and diabetes, promotion of a healthy nervous system, protection against heart disease, and protection for the eyes.

  • Vitamin K

Vitamin K is needed for blood clotting, growing and repairing bones, and conversion of glucose into glycogen.

  • Calcium

Calcium supports muscle function, transmits nerve impulses, helps cells to communicate, and is involved in the release of certain hormones.

  • Magnesium

Magnesium is necessary for protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and energy production.

  • Phosphorus 

Phosphorus is found in the bones, cell membranes and energy molecules, it is needed for tissue growth and is regularly lost through sweat and urine.

  • Potassium 

Potassium is necessary for muscle contraction, nerve impulses, protein synthesis, transferring nutrients through cell membranes, breaking down carbs, and maintaining a regular heart rhythm.

  • Sodium

Sodium is necessary for nerve signalling, muscle contraction, fluid balance, and the transferring of nutrients through cell membranes.

  • Copper 

Copper is necessary for the production and function of red blood cells, maintaining blood vessels, maintaining nerves, and maintaining the immune system.

  • Iron 

Iron is an important mineral involved in various bodily functions, including the transport of oxygen in the blood.

  • Zinc               

Zinc is necessary for the immune system, cell division, cell growth, wound healing, breaking down carbohydrates, and for senses of smell and taste.

  • Water           

Water is a vital part of your body’s detoxification systems. It is used to digest food and shuttle nutrients into your cells.

  • Intro Specific dieting tips and strategies     

In this section, you will learn about some more dieting tips and strategies, for example how to improve your immunity and how to increase testosterone naturally.

  • 5 Best Supplements to Boost Your Immune System 

There are several supplements proven to help build up your defences, here are the ones with the most scientific research proving their defences.

  • How to Read a Nutrition Label 

Food labels are extremely important. This lesson is intended to make it easier for you to read nutritional labels to make quick, informed food choices that contribute to a healthy diet.  

  • How to Do Your Own Research

Here are a few tips on how to do your own research when it comes to health and dieting. In this lesson, you will learn how to sort through all the information available on the internet. 

Course Curriculum

Introduction
Welcome To The Course & What You Will Learn 00:04:00
Get to Know Your Instructor 00:03:00
Meal Planning Basics
Meal Planning Explained 00:04:00
Calories Explained 1455 00:04:00
Micronutrients Introduction 00:01:00
Protein Explained 00:02:00
How much protein do you need to consume per day 00:04:00
Fats explained 00:03:00
How Much Fat Should You Eat Per Day 00:04:00
Carbohydrate Explained 00:03:00
Macronutrients Explained 00:01:00
The Different Types of carbs 00:05:00
How Much Carbs should you eat per day 00:03:00
Meal Timing Intro 2 copy 00:01:00
Protein Timing 00:04:00
Carbohydrate Timing 00:02:00
Fat Timing 00:01:00
Pre-Workout Meal 00:04:00
Post Workout Meal 00:02:00
What About the Anabolic Window 00:01:00
Food Composition Introduction 2 copy 00:02:00
Protein Composition 00:02:00
Carbohydrate Composition 00:03:00
Fat Composition 00:01:00
Supplements
Top 3 Beginner Supplements 00:04:00
How to Use Protein Powder When, How Much & With What 00:06:00
How to Use Creatine When,How Much & With What 00:04:00
Other Supplements to consider 00:05:00
Setting Up Your Diet
How To Determin Your Optimal Calorie Intake 2 00:03:00
How to Track Calories 00:05:00
Determining Protein Intake 00:01:00
Determining Fat Intake 00:01:00
What About the Ramaining Calories 00:02:00
Determining Meal Structure 00:03:00
Quality Protein Sources 00:01:00
Quality Carbs Sources 00:01:00
Quality Sources Of Fat 00:01:00
Adjusting Your Diet For Weigh Loss & Muscle Gains
Adjusting You Diet For Weight Gain 00:04:00
Adjusting Your Diet For Weight Loss 00:05:00
Cheat Days and Cheat Meals 00:05:00
Post Workout Shake 00:02:00
Healthy Dieting
Healthy Dieting Intro copy 00:01:00
Dieting myth #1 Carbs are bad for you 00:02:00
Dieting Myth #2 Fat is bad for you 00:02:00
Dieting Myth #3 Protein is bad for you 00:04:00
Dieting Myth #5 Avoid Salt At All Cost 00:01:00
Dieting Myth #6 Eat several small meals throughout the day to lose weight 00:01:00
Dieting Myth #7 Diet Foods Will Lead To Weight Loss 00:01:00
Red Meat Always Causes Cancer 00:03:00
Common Dieting Trends Explained
Common Diets Intro Copy 00:01:00
Gluten Free Diet Explained 00:03:00
Paleo Diet Explained 00:04:00
Low Carb Diet Explained 00:03:00
Intermittend Fasting Explained 00:03:00
Vegan Diet Explained 00:05:00
Micronutrients
Micronutrients Introduction 00:01:00
Vitamin A 00:02:00
Vitamin B 00:01:00
Vitamin C 00:01:00
Vitamin D 00:02:00
Vitmain E 00:01:00
Vitamin K 00:01:00
Calcium 00:02:00
Magnesium 00:01:00
Phosphorus 00:01:00
Potassium 00:01:00
Sodium 00:01:00
Copper 00:01:00
Iron 00:01:00
Zinc 00:02:00
Water 00:04:00
More Dieting Tips & Strategies
Intro Specific dieting tips and strategies 00:01:00
5 Best Supplements to Boost Your Immune System 00:04:00
How to Read a Nutrition Label 00:03:00
How to Do You Own Research 00:04:00

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