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November 24, 2023

Trying To Build Lean Muscle? Here’s When To Eat Fats? (The Evergreen Nutrition Framework)

You will understand this better by reading through this post first:

How Use Insulin Spikes To Build Muscle And Lose Fat With Your TRX Suspension Trainer Workouts

We want to eat the majority of our daily fat requirement furthest from our workout.

Why?

Because after a workout, we want to utilise the increased blood flow that is pumping to the muscle area we have trained.

So it makes sense to ride off the benefits of this blood supply and give the muscles what they need…

Carbs and protein

Once blood flow has reduced, that’s when we then feed the body what it needs with regards to fat intake.

Here’s a rough overview of what your meals will look like throughout the day as an evergreen nutrition diet.

Without any fitness goal or tracking calories, and just living day to day… this below evergreen nutrition framework will get you great body transformational results.

Now imagine this evergreen framework when you then apply a fitness goal on top.

And adjust the nutrition accordingly for that fitness goal.

Boom!

This is when fitness results become easily achievable.  

The MAIN point of the below approach, is that the meal containing most of your daily fats is eaten away from the workout.

And DOES NOT contain any carb source. For reasons discussed in this post.

The Evergreen Nutrition Framework

Meal 1 – Pre-workout
Protein and MCT Oil (very easily digestible fat)

[WORKOUT WINDOW]

Meal 2 – Intra-workout (during the workout) *optional
Amino acids

[WORKOUT WINDOW]

Meal 3 – Post-workout (Breakfast)
Carbs and protein

Meal 4 – Lunch
Fats, protein, vegetables & SMALL AMOUNT of carbs

Meal 5 – Dinner
Fats, protein and vegetables (NO CARBS)

Notice how we still have fats and carbs at lunch but one is leading = Fat

Most of our carbs are eaten after the workout.

This is the evergreen nutrition plan to use as a framework for life.

To make your fitness goals easily achievable.

It will vary slightly depending on your lifestyle but this is the foundational framework.

We will go into more detail of exactly what to eat and why at each meal in the next posts.

Supplements

I recommend supplements I’ve used and rate.

Supplements are NOT necessary to achieve the body you want.

If you are eating and living optimally, as we’ve discussed in previous posts.

But they can certainly help.

I will include the exact ones I use in the following posts that break down every meal throughout the day.

I use them because I find they do and have helped with transforming my body and fitness performance.

However, I only started supplements once I had mastered and applied all that there is to learn within this evergreen nutrition framework.

So I knew my body had reached its peak and plateaued and thus the supplements can be used as a stepping stone of progression.

Tto give the body something to improve with.

Also, it’s not always possible to acquire supplements.

I’ve never found them whilst living on an island off the coast of Belize or in the far reaches of Patagonia.

And sometimes our preference is simply not to use them.

So, I’ll also included what natural food sources will deliver the same benefit in the following posts.

Here’s to your fitness freedom

Coach Adam

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