Taken from http://www.AFboard.com
Here is my take on the AF Method:
Caloric & Macronutrient Intake:
• When it comes to reaching your fitness goals, diet plays a large role because the energy we eat ultimately determines if we are adding mass to our bodies or helping the body to shed excess mass (fat loss).
• If your overall goal(s) include fat loss, then it is important that each day your body sees a “calorie deficit”, meaning the number of calories you consume must be less than the number of calories you expend (or use).
• If your overall goal(s) include adding lean body mass (muscle), then it is important to eat the right types of foods in order to sustain your energy levels as well as feed the body the needed amino acids to build up proteins for muscle. Obviously, if one desired major muscle gain, then consumption of these foods in mass quantities would also be needed, since the greater amount of protein and calories eaten will help a person to add on even more body mass (some of which will be fat and some of which will be muscle).
• If your overall goal is body fat loss combined with lean body mass gains, you are working with a delicate balance. Daily, these are your eating goals:
o Eat within 2 hours of waking. If it’s a morning where you are training, eat within 1 hour of training.
o After your first meal, space meals and snacks 2-3 hours apart, keeping in mind that you need to be sure you are within your calorie limits by the end of the day.
o To determine the number of calories you should be eating per day, do the following:
Multiply your body weight by 10. This is the MINIMUM number of calories you need to eat each day.
Multiply your body weight by 11. This is the MAXIMUM number of calories you should eat each day.
With these two calculations, you now have a range to work with. Some days you will be closer to the bottom number; other days you will be closer to the higher number. For example, for a 170 lb woman, the MINIMUM calories would be 1700 and the MAXIMUM calories would be 1870. This would give her approximately 170-calories of leeway, giving her more flexibility in her eating each day.
o The macronutrient balance in your foods should focus on protein, carbohydrates and fats. At times, (sugar) alcohols may be consumed, and this nutrient will an imbalance in your nutrition for the day, so it is important to keep these treats to a minimum.
SPECIAL NOTE: For men, caloric intake for the AF Method (if he seeks to lose body fat and gain LBM simultaneously) should be 13-14x his body weight in calories per day.
Continuing…
o The IDEAL macronutrient ratio for a female (or male) aiming to lose body fat and gain lean muscle mass simultaneously breaks down like so:
40%-45% of daily calorie intake should come from protein
25%-30% of intake should come from carbohydrates
25%-30% of intake should come from healthy fats
o In the initial stages of your new eating plan, the two single-most important actions you should take are
Logging your food daily using FitDay – Free Weight Loss and Diet Journal and/or a food journal that calculate macronutrient ratios
Once logging your food (or as you log it throughout the day), be sure to honor the CALORIE RANGE and eat strategically in order to create CORRECT MACRONUTRIENT BALANCES.
SPECIAL NOTE: Here is a link to my Sticky about “How to Use Fitday.com?”
http://www.afboard.com/forum/diet-nu…log-foods.html
It doesn’t address the new updates to Fitday from the last few months but it covers most other stuff.
Finally, here is the AF Method “Rules” in a nutshell:
Probably the MOST important thing for you to follow right now is the Anafit Method’s “Carb Rules”. This is CRITICAL. Everyone has carb-addictions — sugared coffees, lowfat ice cream, real chocolate, etc. The body views many of these items, if not all, as empty calories… but if you must have it… place it at the right time of day. And hopefully — we can cut it from 7 days a week.. down to maybe once a week on a “cheat day.” This plan does not need to be an “ALL OR NOTHING” immediately. Set small goals week to week… and this program will work it’s magic for you FOR GOOD!
Carb Rules via the Anafit Method
1) Do not eat carbohydrates before noon/lunchtime.
This means that your breakfast must consist of eggs, lean meats (like turkey sausage, chicken, etc.), protein shakes (whatever flavor you want if you want to look into buying a powder or a mix), and/or cheese/dairy. No fruit… no vegetables… no bread… no cereal. If you want ANY of those things — simply have it at lunchtime.
WHY? Well, what actually makes people overweight is excess insulin in the body. Let me explain: I had a bad habit of eating 94% ff popcorn before bed. What happens is that I eat the popcorn at 9pm at night… and my body says, “Ooh carbs!” and changes it to glucose (the body’s version of sugar) Anyway, in response to the glucose, the body will release insulin to balance the blood sugar. That is a GOOD thing… however, it will continue to release this insulin all night long until the glucose is gone. Well — the body isn’t active, right? You’re inactive at night… and inactive in the morning before the day really gets going. SO that insulin is present for several hours. What people don’t know: Excess insulin makes people overweight because your body will not burn fat while insulin is present in your blood. That’s why high protein diets work so well… people eat nonstop… but their insulin release is so low, the weight comes off. However, their mistake is that more often than not… once the weight is gone… they go back to eating carbs all day long and all night long and the weight comes back on. SO — stay away from the carbs until lunchtime. It is CRUCIAL.
2) Do not eat carbohydrates after dinnertime.
Same theory as the above. You can have carbs AT lunch… as a snack in the afternoon (twice even!) and you can have them AT dinner and as your dessert only if you eat it RIGHT with dinner. But after those dishes are done and put away — no more carbs.
SPECIAL NOTE: The few grams of carbs lingering in sugar-free coffee creamer or 1T of milk in your coffee or the 3g in your protein powder are all trivial amounts and nothing that will totally derail you from the AF Method’s rules. Simply keep your morning and evening carbs under 10g (1/2 a piece of fruit, max) to keep that insulin response at bay.
Recommended supplementation for the AF Method is (and always has been) Glucorell-R (at meals with carbs, in this case lunch and dinner) and Sesapure (3x/day at breakfast, lunch, and dinner). For women, it is especially important to add Yohimburn-ES to the body prior to cardio/weight training if fat and water loss is desired in the process too.
