Diet Schemes Series #2 - Herbalife

Herbalife - What's it all about?

Let's start with the basics. Herbalife markets itself as "Scientifically designed with your success in mind." It then goes on to state:

Herbalife's innovative products have been developed by scientists and nutritionists with your personal wellness goals in mind. And while Herbalife's nature-inspired formulas are designed to put a lifetime of well-being within reach, the promise of the business opportunity also makes your financial success a rewarding possibility!

So what does this tell us?

In essence we're being told that not only can the products produced by Herbalife make a difference to someone's health and well-being, they also offer the opportunity for people to join as a business venture and be financially successful. Who wouldn't want all of that? 

The Products

Herbalife offer a large range of products to contribute to a healthier you. From a quick glance, they offer the following verticals - 

• Weight management
• Energy & Fitness
• Targeted nutrition
• Personal care

In the interest of being thorough, I'll go through all of these categories individually. 

Weight management

The first thing that struck me after hitting this page was their main video for their 'meal replacement products'. It proclaims that "Substituting two daily meals of an energy restricted diet with a meal replacement like F1 helps weight loss". So basically they're saying that being in a calorie deficit helps weight loss - in this respect they're bang on the money. For anyone that's read my Flexible Dieting article, you'll know that weight loss is a numbers game - you simply have to burn more calories than you consume. With this in mind, where would the benefit be from substituting two meals for shakes or energy bars if you're already in a calorie deficit? I'd argue that an actual meal (as long as it has good micro and macro nutrient content in) would be much better in terms of satiety than a 500ml shake or 60g meal replacement bar. If you're already in a calorie deficit then what does it matter? However, some people may feel like they're being more 'hardcore' and that they'll get to their goals quicker by replacing meals with shakes. It's a fairly narrow minded way to look at things, but each to their own. 

As for the products themselves, its hard to find a macronutrient profile for them. I took a look at the F1 shake and found a few things out. 

• They contain 18g of soy protein per 220kcal serving - First of all, there's an ongoing debate as to the effectiveness of soy protein within a diet. If you trawl through the internet, you can find various articles arguing for and against soy protein. Interestingly, this article suggests that Whey Protein is more effective for fat loss than soy protein - http://jn.nutrition.org/content/141/8/1489.short. - The debate is still ongoing but personally I've always preferred whey. Now, on to the nutrient content. 18g of protein contributes to the 220 overall calories for an F1 shake, which means that protein accounts for 72 calories out of 220 - leaving 148 to be allocated to fat and carbohydrates. Unfortunately this isn't specified by Herbalife, which causes me concern.
• Proclaimed as a 'Healthy alternative' to a high calorie meal - interesting choice of words here, Herbalife. How would it compare against a low calorie meal? 
• Quote - "Underpinned by science: Clinical studies show that daily use of meal replacement shakes as part of a calorie restricted diet is proven effective for managing weight, along with moderate exercise." - Clinical studies have also shown that calorie restricted diets are effective for managing weight, without the need for meal replacement shakes. Note that they don't reference these studies. 
• Quote: " helps you to control your calorie intake whilst also providing essential vitamins and minerals, with carbohydrate and protein" How does it help to control a calorie intake? I'd argue that vitamins and minerals, along with carbs and protein could be just as readily accessed through eating the right foods and supplementing with a good multivitamin.

So basically their flagship weight management shake is a 220kcal soy protein shake without a macronutrient profile but with the promise of 18g of protein and "vitamins and minerals".

How does it compare to other products?

Simple - it doesn't. Let's take a look at the protein powder that I use from JBC Nutrition for example. In a 226kcal serving it provides 48g of protein (hydrolysed, whey), 2.8g of fat and 10.6g of carbs (8g of which are dietary fibre). Herbalife's F1 shake practically pales in comparison. Surely if you were to want to substitute one of your meals for a shake, then you'd pick JBC Iso Whey over Herbalife F1 due to far superior macronutrient profile. It also contains a good amount of BCAAs which F1 doesn't even make reference to.

                             

Energy & Fitness

This range consists of three products - 

• Liftoff Lime - Quoted as "a caffeinated low calorie, effervescent energy drink. Caffeine helps to increase alertness and improve concentration." - Essentially that's a berocca (or cheaper equivalent) with caffeine. Also great for hangovers.
• H30 Pro - "a carbohydrate-electrolyte drink, designed to be taken before, during or after exercise." - After looking through the ingredients and the purpose, it basically translates as Lucozade sport. 
• N.R.G tablets -"NRG tablets contain caffeine from guarana to help support alertness and helps reduce the feeling of mental fatigue." - Essentially its pro plus with guarana, or a low cal energy drink. 

To me, this is a very lacklustre attempt at being 'innovative' as Herbalife claim to be. The products are very basic, which in one way is good - they use tried and tested ingredients such as carbohydrates, caffeine and guarana to draw energy from. There's a reason that they're so widely used in the fitness industry today. So although they aren't innovative products, I have to tip my hat to Herbalife on this one for keeping things simple and going with what works. However, I'd also like to note that they're lacking a stronger product from the range, something more along the lines of a pre workout like Ignite from Icon Nutrition or Gold Standard from Optimum Nutrition. Shame that none contain creatine or beta alanine.

Targeted Nutrition

This range essentially contains a lot of multivitamin supplements, and a couple of fibre supplements. The products are all pretty similar and I'd argue that there are probably cheaper options in terms of multivitamins and some of the micronutrients offered such as ones contained in their Roseguard supplement are probably a touch of overkill. All in all, a pretty basic range, just packaged cleverly. 

Personal Care

I'm going to brush over this as they're mostly beauty products, but from a glance they look rather the same as any other beauty product name. 

The Conclusion

Herbalife is now bringing a lot of products to the market, and despite a clearly effective marketing campaign style, their products don't really bring a lot to the table. The company itself promotes a calorie restriction and meal replacement shakes as a lifestyle. As I said earlier in the article, there's no need for both of these. A calorie deficit will always result in weight loss, there's no need to make yourself miserable by replacing the food that you can fit into your deficit with shakes and bars. To find out more about a way of eating the foods you love whilst losing weight, click here. As for the products themselves, they're pretty poor in comparison to what's already available on the market (see reference to Herbalife F1 vs JBC Iso Whey) and the quality of the ingredients is questionable. Its also a cause for concern when the full ingredient list isn't readily available on the website. You'll find that most (if not all) supplement companies will have a full ingredient list to accompany each product. Firstly it establishes trust through full disclosure, and ensures that you're not buying a product containing ingredients that you might be allergic to. Herbalife don't even discuss whether there are any allergens in their products or disclose allergen information. In my opinion, this is another cause for concern  - what do they have to hide? They claim to have products containing amazing nutrients, but fail to mention what these nutrients might be - so do we just take their word for it?

I've also seen a lot regarding the Herbalife 24 range. Most have probably seen or heard of this. Unfortunately it seems to have fooled a lot of people through their main endorsement. This range is endorsed by Cristiano Ronaldo, and as he's one of the best footballers in the world, anything that he endorses must be amazing - right? WRONG. Endorsements mean nothing - all they mean is that the individual in question is getting paid a lot to be seen with the brand. For example - David Beckham was the face of Pepsi - does that mean that you should go out and buy/consume gallons of it? No, not unless you have an unnatural love for it.

Would I recommend Herbalife to anyone? Definitely not. They do offer some good products such as their energy & fitness range, but the truth is that you could quite easily find cheaper (and just as effective) alternatives in a variety of brands. If you want to lose weight then just stay in a calorie deficit (see more about that here), and if you feel that you'd like to replace a meal with a shake or bar, then take a look around the market for a good quality product (E.g JBC Iso Whey) rather than buying in to a multi level marketing scheme with below par products. 

On a final note - This article hasn't been designed to upset or offend anyone - its simply my own opinion coupled with factual research. If you'd like to get in touch with me to discuss more, or you're interested in writing for Muscle & Macros, follow the links below.

  

Thanks for reading

Alex

Falling in love with Fitness

As both a player and fan of rugby, the last few weeks have been an exceedingly exciting period for me, thanks to the World Cup. Living in Cardiff has let me experience the tournament up close and personal, due to both the Millennium Stadium, which has hosted several games, and the fan zone, located in Cardiff Arms Park next door, where games are broadcast live on large movie screens.

                                

Not only is this world cup, as is every other, a fantastic advert for the sport in so-called first-tier nations, it is, for the first time, a real showcase of the second tier teams. Japan's impressive and surprising win against South Africa helped set the tone for a fantastic tournament for many teams that had been written off before the World Cup even began. Georgia recorded a surprise win against Tonga, and their captain, Mamuka Gorgodze, was named man of the match against the All Blacks, the second time he received the award this tournament. Argentina, a team that fairly recently became a first tier nation has reached the quarter finals, defeating Ireland last week in Cardiff


Sadly, all has not been positive, and this year’s World Cup has seen its fair share of controversy. Discrepancies in ban severity between first and second tier teams has been highlighted as a concern, as have the comments, and involvement, of ex-players, particularly in their criticisms of the England coaching set up, and early exit from the Cup. Despite this, and despite my own team, Wales, being knocked out by South Africa, I have remained in high spirits and have now switched my full allegiance to my country of birth. My second team, like that of most people, is the mighty All Blacks, current world champions, and, if the crushing defeat of France is anything to go by, world champions for the next four years as well.

Having been born and raised in New Zealand, you might be forgiven for thinking that my sports career has consisted of nothing but Rugby. Strangely though, I never played for my school or a club until I moved to the UK when I was thirteen. Up until then my sport had been Field Hockey, which I was very good at. But, by fourteen, in a country that expected me to be a rugby player based on my accent, I had switched to my current love of the oval ball, and I’ve not looked back since. Thus, While my primary sport has changed drastically, my basic love of athletics and hatred of distance running has remained constant: at school and at rugby I regularly come in last for anything over 1500 metres, yet in year 10 I won both the high jump and shot put on the same sports day, and placed within the top five in multiple other events.

                                    

Then, at some point between year 10 and 11 I sustained a major back injury that put me out of rugby for a year and has hampered my training ever since. A basic lack of core strength was possibly a cause of the injury and has certainly been enhanced because of it. While I am once more active and fit, my core and back remains a weakness: one I am, however, determined to defeat.

These days, my training consists of a combination of Rugby training (and sometimes fitness) sessions run by my club, coupled with personal gym work. The gym component of my fitness comprises of both weightlifting (which began as body building and now resembles power lifting) and body weight exercises- press ups, pull ups and box jumps, sometimes supplemented by a weighted vest. My fitness goals are currently to bulk and increase my max lifts, get visible abs, hit a 50inch box jump and seriously consider competing at a powerlifting meet.

Nat 

Interested in hearing more from Nat? Find him on social media:

It's time for a change!

Muscle & Macros is branching out!

After a bit of deliberation and a lot of planning, I've decided to open Muscle and Macros up a little bit. I've got a brand new writer joining me and we'll be looking at more topics than just standard health and fitness. However, I started this blog to document my weight loss journey and to document my experiences in the world of health and fitness so that will remain as the main topic for the blog - but hey, where's the harm in shaking things up a little bit? You can still expect more of the same kind of posts as before - stay tuned for my Herbalife article (that'll be dropping very soon) and the rest in the Weight Loss Schemes series. 

The newest addition to Muscle & Macros

Readers, I'd like to introduce you to Mr Nat Corbett. I've known Nat for a couple of years now, and until recently he was a colleague of mine. Similarly to me when I started the blog, Nat is currently studying for a Bachelors degree (History). He's really passionate about health, fitness and sport in general (especially rugby, but he'll tell you all about that). Due to this, he'll be writing about all things Rugby and fitness related, and I'm grateful to him for participating in the blog. His first post is going live tonight, and I have no doubt that you'll all enjoy it! 

As I mentioned in the beginning, I'm expanding this blog and opening it up to a wider variety of topics. If you've got something health and fitness/sport related, or even a completely random topic that you'd love to write about, then get in touch with me using the social media links below or drop a comment below this post and let's get you online! 

Alex

  

Diet Schemes Series #1 - Juice Plus

Hey everyone, I posted on social media not so long ago to inform you all that I'd be doing a series of pieces to take a closer look at the diet schemes that are present in the health and fitness industry today. Tonight's post is going to get up close and personal with Juice Plus.

What is Juice Plus?

On the official Juice Plus website, it describes itself as

"whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is made from quality ingredients carefully monitored from farm to capsule to provide natural nutrients your body needs to be at its best.

So what does that tell us? 

In all honesty, not a lot. It tells us that essentially all that the products contain are naturally occurring ingredients. Luckily, they have an 'Ingredients' page, which tells us that the ingredients are:

NUTRIENTS FROM FRUITS AND VEGETABLES - Under this title they explain that the products aren't a medicine, or a substitute for fruit and veg, and that they offer a wider variety of naturally occurring vitamins along with antioxidants and phytonutrients than 'traditional' vitamin supplements.

So let's break this paragraph down a little. They explain that all of the vitamins contained inside are naturally occurring and that you can't get them in a 'traditional' vitamin supplements. Firstly, if the ingredients are naturally occurring then what are the benefits of getting them from Juice plus products? The only benefit that I can see is that they're available in 'instant' form, rather than having to go out and buy/cook/eat the foods that contain them. Personally, if I'm offered the chance to get my nutrients from real, satiating food - you can be damn sure that I will. Some people may find that they feel 'healthier' or that they're a step ahead of everyone else because they're getting it in pill or powder form. Sorry guys, I don't think that's the case. Let's also take a look at the final point - they mention 'traditional' vitamin supplements. What does this mean? Does it mean older, less varied multivits? Or just the cheap, basic multivitamins on the market? Unfortunately I couldn't seem to find a full list of the vitamins that Juice Plus provides, but I'd argue that such products as Centrum and Opti-Men probably contain the same vitamins and minerals as Juice Plus products. The difference being that you don't have to cut out a meal to get these vitamins.

POWERFUL ANTIOXIDANTS RIGHT FROM THE SOURCE - Juice Plus actually calls on an academic article to provide the definition for 'antioxidants' (because everyone loves an officially cited study to back up their products). Here's what they say - "According to the National Cancer Institute, antioxidants are “substances that may protect cells from the damage caused by unstable molecules known as free radicals. Examples of antioxidants include beta-carotene, lycopene, vitamins C and E and other substances. Many of these antioxidant substances come from fruits and vegetables". Now, I'm pretty cynical when it comes to writing, so this sentence actually hit a nerve. Firstly they explain that their products contain powerful antioxidants. Then they back this up with a sentence saying that antioxidants MAY protect from free radicals. Free radicals have been indicated as possible contributors to cancerous cells. So by saying that Juice Plus uses antioxidants - are they indirectly stating that their products protect against cancer? That's for you to decide, like I said, I'm just cynical. FYI - Their sentence taken from the National cancer institute is also paraphrased - to read the actual statement, you can find it here - http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet.

 Again, antioxidants are naturally occurring - so why not get them through food rather than buying various supplements to do so? The only place that its going to make a difference is your bank balance.

After I'd finished looking through the Juice Plus website, I decided that I needed to find some real customer reviews. Impartial and honest reviews. I managed to find a post on Facebook which detailed an actual conversation with a Juice Plus rep. The rep promises to provide Juice Plus shakes which can not only help with weight loss, but muscle building too. Now I'm no expert, but if that was possible, wouldn't the Mr Olympia contest be a hell of a lot easier to win? Anyway I digress, they state that the shakes should be taken for 16 weeks - two a day for 8 weeks, and then one a day for the last 8. This 16 week plan would be accompanied by a workout and diet plan (I'm guessing this would just be your standard cookie cutter plan) and would cost £130 in total. They then explicitly state that the products contain nutrients from fruit and veg to 'boost weight loss' and that coupling an exercise plan with their shakes will help them to build muscle. The potential client then enquires about the possibility of using the products with type-2 diabetes (for his father). To which the answer is "Definitely, the plan is perfect for type 2". The potential client then comes up with a bit of research of his own.

1. The products contain 23g of sugar from 4/5 different sources - 2 shakes would equal 46g of sugar daily. Sounds like a recipe for loss of life for a type-2 sufferer, not weight.

2. The protein inside contains a poor amino acid profile

3. It contains a variety of oils

He follows with this quote - "Fact is, people will lose weight due to a massive calorie deficit, the weight they lose will be largely water at first due to the lack of carbohydrates in the diet (carbs hold water) then a rapid catabolic state where the body will break down lean muscle tissue as it cannot produce protein. This will result in a slowing of the metabolism, a knock on effect of which will be the body releasing stress hormones to help promote fat storage (body reacts as if going into a famine). Females will reduce estrogen to promote fat stores around reproductive organs. When people go back to eating normally they will gain more weight due to metabolic damage."

Now that's someone else's words, not mine. He produces no scientific evidence to support this, although he does raise an interesting point. The Juice plus range promotes a very low calorie diet and diets with too much of a caloric deficit have been shown to have a detrimental effect on the human body. Here's an interesting article on that - http://online.liebertpub.com/doi/abs/10.1089/ars.2010.3253

After seeing this frankly brutal destruction of a clearly clueless Juice Plus rep, I decided to look closer to home and had an enlightening conversation with a friend of mine who currently uses the products. We talked about which ones she uses (powders) and her thoughts on the range, plus how its working for her. She was under no illusions, she immediately stated that they're not wonder products and essentially they're meal replacement multivitamins. She had tried a variety of other ways of dieting and hadn't found them to be suited to her. She also told me that Juice Plus wasn't her idea of a long term solution, but it was working as a springboard into a healthier lifestyle. She's made some good progress, slimming down and dropping some weight, and feels great for it. However she's not really put this down to the products, its more attributed to the structure that the products bring and she's finding it easy to stick to. That's pretty hard to dispute.

The Conclusion

Juice plus ambiguously markets its products and could be seen to allude to them as a prevention tool for cancer. It markets products full of ingredients that could easily be incorporated into a well rounded diet and promotes an extremely low calorie diet (whether directly or indirectly) which has scientifically been proven to have adverse affects on human physiology and psychology (see article above). It also contains some questionable ingredients such as a high sugar content (due to fructose) and a poor source of protein (making for some protein heavy feces). There is also some concern to be raised around the credibility of some of the reps, who are clearly uneducated and freely make decisions that only a qualified professional should be able to make. However, the scheme has been shown to provide a structure to one's lifestyle - and anyone that has dieted successfully will know that the real key to achieving your goals is consistency. For this point, I can't really knock them.

My honest opinion?

Juice Plus is an extremely expensive way of getting basic nutrients (which could easily be provided by a good multivitamin). It promotes extreme calorie deficits which, when increased, will cause the user to gain weight quickly as their body tries to hang on to all of the calories that it has been missing. It could lead to yo-yo dieting and harm a person physically and psychologically in the long term. It clearly provides support for all of its users but why pay hundreds of pounds for a support structure that you could build yourself? There are hundreds of groups out there who support each other freely because that's what good natured human beings do. I'm lucky enough to be a part of Healthy Living, Heavy Lifting's free weight loss group on Facebook, and its home to some of the most supportive, well rounded and intelligent people that I've ever met. The best part about it? I receive great support, get to give great support and its all done for free. Don't waste your money on a company that gives you naturally occurring ingredients, employs reps without a clue and gives you support that you could get for free.

Awfully sorry if this post has offended everyone, but its my honest opinion. I'm not trying to offend everyone, and if Juice Plus works for you then that's great - personally I'm a much bigger fan of being able to make sustainable progress whilst eating Ben & Jerrys, but that's just me. If you want to hear more about that, then feel free to hit me up on social media:

Bodybuilding V Crossfit

This is a post that I've been sat on for a long time, not knowing which side to take (if any)/worrying about anyone that I might offend with it. However I think that its time to share it - if it offends you and you don't agree with it, that's cool, not everyone will. Just my point of view on things.

I see a lot of bad-mouthing from both crossfitters and bodybuilders, proclaiming that their way of exercising is the best and sometimes the only way to exercise. There's always arguments over who is the more functional and flexible, who is the strongest, fittest, fastest etc. You can find various parody videos, and a lot of trolling between the two sides all over the internet. This post is just going to take a look at both sides, and then I'll give you my opinion on the two.

Bodybuilding

At a basic level, bodybuilding is the use of resistance exercises to develop muscle. It can be both a pastime or applied to a competitive level, both amateur and professional. Regardless of the purpose, you'll find many a serious bodybuilder in the gym 5/6 times a week. Commonly, these guys will isolate areas of muscle and work them all once a week. There will also be elements of cardio thrown in there for those dieting. A typical week for this approach could be:

• Monday - Chest
• Tuesday - Back
• Wednesday - Arms
• Thursday - Shoulders
• Friday - Legs

There will more than likely be one or two abdominal sessions thrown into the mix on certain days, or the individual could just choose to incorporate a sixth session that would incorporate abs, cardio and maybe some isolation training for minor muscles. I say that this approach is common, but there are various approaches to bodybuilding such as a push/pull split, SMOLOV, and DUP. For anyone who currently applies a 5/6 day split to their training, and is bored and interested in these approaches, they'll be explained in another post. There also seems to be a stigma attached to bodybuilding, that any bodybuilders with especially large muscle mass are on steroids. This can be attributed to the fact that many competitive bodybuilders over the years have been found to be steroid users. Unfortunately, many people stereotype bodybuilders as steroid taking idiots - which couldn't be further from the truth in my opinion. 

Crossfit

Compared to bodybuilding, Crossfit is a particularly recent phenomenon. It was developed by Greg Glassman and Lauren Jenai back in 2000. It combines factors found in gymnastics, weightlifting, bodybuilding, strongman, plyometrics and calisthenics to produce a very different kind of workout. The structure for a typical session is usually as follows - 

1. Strength element - This usually involves performing a major lift such as back squat, clean, snatch, press, deadlift, or variants thereof. Rep and set ranges can vary at different stages of strength cycles. 
2. WOD (Workout of the day). - This can involve anything. Usually its a high intensity series of exercises combining various elements designed to burn as many calories as possible for conditioning. 

Some crossfit workouts are relatively easy, some take 5-10 minutes and leave you lying flat on your back wondering what just happened, others are a 30-60 minute slog that take determination and willpower to complete. Unfortunately, many of the stereotypes for crossfit include the fact that many crossfitters choose reps over form. Basically it means that the exercises performed are quick and not done properly, which can cause injury. There have been a few instances in which crossfitters have sustained serious injuries from weightlifting and they have been widely publicised. 

My Opinion

Having had much experience with both bodybuilding and crossfit, I can honestly say that I don't believe that either of them are better than each other. I believe that they both have great merits and that all of the negativity that you hear from either side is to be taken with a pinch of salt. Crossfit promotes 'functional fitness' and chastises bodybuilding for not being as functional. However if you break down most of the movements used in either sport, they are largely the same. There are some differing movements but they're few and far between and I guarantee that you could find at least one bodybuilder that uses them. With regard to the functionality and mobility arguments, these can both be addressed with a good daily stretching and mobility routine - which is something that can be incorporated into either approach. 

With regard to the argument that crossfit is dangerous and that the lifts are sloppy and out of control - this is true if the athletes are left unsupervised and aren't taught how to do them properly, it can also be down to the athlete being too lazy to complete the lift properly due to the intensity of the workout. I trained at Crossfit Aberystwyth (an official affiliate gym) for around a year and the notion of crossfit being dangerous was quashed in my time there. The coaches watched everyone closely to ensure that firstly the lifts were being performed properly, secondly that the weight was right for the individual and their rep ranges, and lastly that the repetitions weren't rushed or sloppy. Their job is to progress you and to ensure your safety at all times, in many ways it is a lot safer than bodybuilding on your own, where you don't have anyone to watch your form or call you out when you're being unsafe. Yes injuries have happened in the sport of crossfit, but bodybuilding has its fair share of injuries too - they are both dangerous if not done properly. 

As for my approach, I try to combine what I deem to be the best elements of crossfit and bodybuilding. I currently follow a DUP style approach (more on that soon), and add in isolation work as in bodybuilding, but I'll also set aside workouts for olympic lifting and high intensity varied routines. This approach works for me and I've found that it compliments my goals well - I'm getting leaner, and gaining strength and definition due to it. As for the argument that one is better than the other for making progress and getting in to a better shape - they both depend on how much you put into them and what your personal ideas of a 'better shape' are. For example - take a typical Mr Olympia physique e.g. Phil Heath's physique. The man is a mountain, his muscles are well developed and symmetrical - the key points of being a successful Olympia candidate. Then let's look at Rich Froning Jr. - This man has been at the pinnacle of Crossfit for a while, he is fit, fast, agile, strong and has unbelievable stamina. He may not be as symmetrical or have as much muscle as Phil Heath, but his physique allows him to compete at the highest level of his sport - exactly the same as Phil. In a nutshell, how do you compare two sports when they're geared towards completely differing end products? If you have no preference towards your own end product, where is the harm in combining the two, as long as its done safely? 

 

Anyway, they're just my thoughts on the two. If you liked this post please feel free to share it with people and feedback is always welcome. You can post a comment below or find me on social media -

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Thanks for reading!

Alex

Flexible Dieting: My Experience

Hey everyone,

First of all, I'm going to apologise again for my lack of posts - I shouldn't be letting this blog slip so much after having such great feedback. Although I don't have a great amount of time on my hands due to a busy work life and the series of books that I'm currently writing about my weight loss journey. The books will come in four parts: 

• My Journey, an overview
• Experiences with nutrition
• Training types
• Motivation 

Throughout the four books, I'll be sharing my experiences with regard to dieting. For those of you not in the know, three years ago I was over 21 stone and frankly its a wonder that it didn't really affect my health. After three years of hard training and trial and error, I have managed to reduce my weight significantly, dropping right down to 79kg before gaining more muscle and jumping to 90kg. This was by no means an easy feat and it took a lot of research. I experienced set backs along the way, but through some great sources I got the information and motivation that I needed to get myself back on track. 

Left (May 2012) - 135/140kg - Right (August 2015) - 87.5kg

What is Flexible Dieting?

Flexible dieting, or IIFYM as it is widely known, isn't a new concept. It has been present for a long time, but unfortunately in the past was discredited by most of the fitness industry; cast aside in favour of 'Bro-Science'. However, when you strip the concept down to the real definition, it isn't very different from the dieting protocols that various icons in the health and fitness industry have followed. 

On a base level, the concept of flexible dieting involves calculating an individual's daily calorie and macronutrient (protein, fat, carbohydrate) requirements through a series of calculations specific to the individual. The individual can then use a calorie counting app (MyFitnessPal seems to be the most preferred, it is definitely my app of choice) to keep track of the foods that they are consuming and the caloric properties of those foods. The individual is then free to consume any foods that they want, provided that they satisfy their calorie and macronutrient goals for the day. There are other targets that the person would be required to fulfil, but like I said - at base level this is the premise. I'll go in to these other requirements in a future post, so watch this space. 

How has Flexible Dieting helped me to get closer to my weight loss goal?

I discovered the concept of flexible dieting a while ago through various posts from Nick Cheadle Fitness, however at this point I was still of the mindset that chicken and broccoli was the best meal to 'torch fat'. Due to this, I ignored all of the great information that Nick was throwing out there and continued to eat the same boring, tasteless and frankly depressing food every day. After a while, I hit a plateau with regard to progress and gave up on 'clean eating'. After a few months of not watching my nutrition and causing detriment to my progress, I decided that it was time to seek help from someone who knew what they were doing - enter JV Fitness & Nutrition. Jason was really easy to approach and he took everything into account when designing a nutrition plan for me - the result was a detailed and well calculated approach to my nutrition. Through the plan he showed me that I didn't have to eat the same foods every day, and that there were ways to manipulate my diet such as carb cycling (stay tuned for this in a later post) to allow little treats on a weekly basis whilst still making progress. 

The plan that Jason detailed for me was only designed to last for around 4-6 weeks, however I was determined to diet for 12 weeks for the run-up to Christmas 2014 so I stretched that time limit to the maximum. In that 12 weeks I managed to get down to 79kg and retained the majority of my muscle mass. However after being in a calorie deficit for so long, I over-indulged at Christmas and set myself back a little. Once upon a time, this would have killed me - however at that point I was already in the mindset that setbacks don't matter in the big picture, as long as you keep pushing forward. After binging for so long and struggling to get back on to the diet that Jason gave me due to motivation and the chaotic nature of my life thanks to work and training; I decided to give flexible dieting a try, At that point I had nothing to lose and possibly everything to gain. I went about this by throwing myself into the mindset that flexible dieting was all about eating what I wanted and that |I could miss things out here and there on MyFitnessPal and that it was a rough guide. As a result, I put on weight and became demotivated. This made me to go back and try 'clean eating' again - which unsurprisingly made me miserable and made me binge after restricting myself so much. It was around this point that I'd seen a collaboration article between Nick Cheadle and Mike Samuels of Healthy Living, Heavy Lifting. Mike was another advocate of flexible dieting and after being recommended by Nick, I had to check his website out. After delving further into Nick and Mike's sites, I realised that the reason that flexible dieting hadn't worked for me previously was because I'd completely misunderstood the concept. Luckily there were masses of articles and resources available on their websites and social media channels for me to re-educate myself with. I also bought a copy of Mike's e-book series - The Foolproof No-fail Guide to Flexible Fat loss. Its no exaggeration when I say that these books completely changed my outlook and my approach to nutrition and I eagerly applied this new approach to my lifestyle. 

To cut an already long story a little shorter - Flexible dieting has allowed me to eat the foods that I love whilst still making progress, I never feel the need to binge as I'm always eating the foods that I want to eat (in moderation), I even manage to fit such things as an entire tub of ice cream, or even a large bar of chocolate into my weekly intake (Stay tuned for my next blog post to learn about how I do that). For these reasons alone, I'd argue that flexible dieting is the most sustainable approach that you can take to your nutrition. It caters for all goals and personally I would be very happy with using the protocols that I have learned from Nick and Mike for the rest of my life, could you say the same about your diet? If not, why not drop a comment at the bottom of this article and we can chat. 

That's all for now, I hope you've enjoyed reading this. Watch this space for more new content! If you want to check out any of the sources that I've named in this article then I've put a few links in there for you. Or you can check the guys out on social media - 

Nick Cheadle Fitness

Facebook - https://www.facebook.com/nickcheadlefitness

Instagram - @NickCheadleFitness

Healthy Living, Heavy Lifting

Facebook - https://www.facebook.com/HealthyLivingHeavyLifting

Instagram - @MikeHealthyLiving

JV Fitness & Nutrition

Facebook - https://www.facebook.com/JV-Fitness-Nutrition

Instagram - JV_Fitnutrition

Thanks for reading! 

Alex

Follow me on social media - 

Instagram - @Wrighty__

Twitter - @Wrighty__