What does it really take to complete a body transformation? Part 2: Nutrition

What does it really take to complete a body transformation? Part 2: Nutrition

Part 2 of 3

Part 1 on Mindset can be found here 

Part 3 on Training can be found here


 Hopefully now you have a clearer idea of the thought processes and mental framework that is required to complete a successful body transformation.


If you require more information on this please check out Part 1 of this series on Mindset, found here.


The purpose of this article and 3 part series is to help those wanting to transform their body’s and life’s get a clearer understanding of what is required to do so. It is too help clear up any confusion about what it takes from a mental, nutritional and physical stand point to make a major body composition change.


For this reason, this post won’t go into the advanced nutritional methods we utilize with more experienced clients. However I am going to lie out the basic nutritional principles that we use with all our new members at CTS to get them losing body fat, building muscle and feeling better fast!


Below I will outline our 8 nutrition related habits from our “12 Habits in 12 weeks” system we use with new clients to get them eating properly as easily as possible and then I will provide my top 3 nutrition tips for taking your physique to the next level.


First things first, transforming your body from fat to fit isn’t going to work from just following a generic ‘meal plan’, of just ‘giving it a go’ and seeing how it pans out.


It is in most cases going to require a big change in your diet and nutritional habits from where you will have to be much more organized and prepared so you generally will know what you are going to eat the day before you eat it. This new diet will be specific and detailed, as general guidelines will produce general results.


If this scares you off, and you don’t want to commit to making large changes to your current nutritional habit, that’s fine, you aren’t ready to transform your body at this point in time. But if you understand this from the get go, that we are going to need to make big changes to your diet, because what you are doing isn’t currently working for you, this will make the process easier to adopt.


At CTS we aren’t big on fad diets as we understand the only way to transform your body for good is to change your lifestyle. For this reason we focus heavily on educating all our members on the ‘whys’ behind our holistic nutritional philosophies so they completely understand why they need to eat in a particular way.


We do this by following our “12 Habits in 12 Weeks” approach where we aim to implement one new habit each week for the first 12 weeks. This way clients only have to worry about changing one behavior at a time, so they aren’t overloaded with changes that if all implemented at once could leave them falling in a heap and giving up. Below I will outline our 8 nutrition related habits.


Habit 1: Eat a high protein, high (good) fats breakfast everyday.

This means selecting a good protein source like meat or eggs and having it with a good source of fats like nuts, avocado, coconut oil, butter etc.


For more information see the Meat and Nuts Breakfast popularized by Charles Poliquin.


Habit 2: Drink plenty of water. Hit your water goal every day.


Calculate how much water you should be drinking per day by:

Bodyweight (kg) x 37ml

For a 100kg male this would be 100 x 37 = 3.7L per day


Habit 3: Add a healthy Fat to every meal that doesn’t contain carbohydrates and cook your foods in healthy fats like grass fed butter and coconut oil.


Many new clients actually under eat good essential fats and proteins, while over eating carbohydrates. So habit 3 means adding a good fat source to all your meals that’s don’t contain added starchy carbohydrates.


Habit 4: Meat your protein goal every day during week 4.


We like to set a protein goal for our fat loss clients by having females eating 2g or protein per kg of bodyweight and males consuming 3g of protein per kg of bodyweight per day.


For example a 60kg female would need to eat 120g of protein per day to meet her protein goal.


The optimal level of protein for each client will be individualized and tweaked as we go, but this is good baseline we like to start fat loss clients off with.


Habit 5: Eliminate gluten containing grains and commercial dairy products from your diet.


Here the focus is on removing possible sources of food intolerances from the diet therefore reducing low-grade chronic inflammation. With this change people generally see a large difference in how they feel, they have more energy, their mood improves and other underlying issues like aches, pains, skin issues or IBS seem to clear up.



Habit 6: Be Prepared! Cook and pre-pack all your meals for 1-3 days at a time.


“If you don’t prepare, you prepare to fail” is what they always say, but many clients still find this step to be the missing piece in their puzzle of success.


This way of eating is different to what is considered ‘normal’, you will be most likely be eating a source of meat with 4-5 meals per day, and you will need to take pre-packed meals with you to university or work. This isn’t seen as the norm, but who wants to be normal, if normal means being unhealthy, fat and miserable.


Habit 7: Eat smaller meals every 2-4 hours and don’t snack throughout the day. Aim to eat 5 meals every day this week.


Instead of eating 3 meals and snacking once or twice we urge clients to eat full meals more frequently therefore eliminating the need to snack, as we are eating a meal every 2 – 4 hours anyway.


I classify a meal as something that contains at least 20g or protein and that also has either a fat or carbohydrates source with it.

food clock

Habit 8: Take your supplements!


At CTS we are firm believers in using nutritional supplements to fill the gaps left in the diet from eating food alone.


No you cannot get everything you need to be ‘optimal’ from food alone in this day and age.


Anyone will benefit from the use of supplements like Essential Fatty Acids, Magnesium, a good multi-vitamin, vitamin D, zinc and other specific supplements depending on the individuals.


My top 3 Nutrition Tips to take you physique up a notch.


  1. Calculate your daily calorie needs
  2. Experiment with different macronutrient ratios (carbs, fats, proteins)
  3. Experiment with calorie and carbohydrate cycling depending on training days and volume.


For more in depth information on these three tips, stay tuned for upcoming blog posts throughout December.






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