SHJ NUTRITION PILLARS
Here you'll find the nutrition pillars that we utilize at Superhero Jacked.
These, if you haven't read about me at all, are a combination of techniques that I've compiled together into one diet that enables some small tweaks to be utilized for any goal.
For example, we utilize these pillars with few tweaks for three main goals within The Superhero Academy:
Weight Loss - Fat Loss and Toning - Mass Gain
**You should be utilizing every single one of these pillars, unless otherwise mentioned.**
BONUS: ALSO CLICK HERE TO SKIP TO CHEF DAVID'S RECIPES
And, don't forget to sign up for the SHJ Starter Pack which comes with over 50 Workout Routine PDFs, Recipe PDFs, a Nutritional Guideline eBook, and more!!!
PILLAR ONE: INTERMITTENT FASTING AND INTERMITTENT KETO FASTING (CHOOSE ONE)
Intermittent fasting is an umbrella term for various diets that cycle between a period of fasting and non-fasting.
We get tons of different benefits from fasting but just to name some of my favorites: Increased fat burning, growth hormone release and metabolic rate while also improving my appetite and blood sugar control, and cardiovascular function.
Now, doesn’t that sound great???…
The reason I insert [Keto] is because I gain all the benefits of intermittent fasting, but I use it combined with fat filled coffee or tea in order to make it a “ketosis” fast. My body will then go in and out of ketosis and turn into a fat burning machine each day!
Every single day I fast for 18 hours using a coffee or tea full of healthy fat (butter and coconut oil). See below!
Here’s a new updated guide (with an Infographic!) on Intermittent Fasting and Intermittent Keto Fasting!
To learn more about intermittent fasting, check out how Hugh Jackman got ripped for Wolverine.
And here’s an article if you need help combining your Intermittent Fasting and SuperHuman Fuel to make it a Intermittent KETO Fast.
PILLAR ONE AND A HALF: SUPERHUMAN FUEL (USED FOR INTERMITTENT KETO FASTING)
Simplicity is King.
Start by trying SuperHuman Fuel before any other variation of fat-filled coffee. It will allow for amazing results – while keeping to the KISS Method.
I mainly talk about bulletproof coffee here on the site because it really did change my life. It gave me a whole new way to fast and get all the necessary healthy fats to start my day.
That being said, there are a couple different variations that you can use, including one that Tim Ferriss uses to make his morning tea!
This coffee is full of around 200-400 calories of healthy fat and still allows us to fast each day!!!
PILLAR TWO: CYCLICAL KETOSIS & 80/20 METHOD
(USED FOR ALL FORMS OF INTERMITTENT FASTING)
Possibly my favorite part of ketosis manipulation, cyclical ketosis allows us to go in and out of keto (different then intermittent fasting), but giving us tons of new benefits!!!
The best part is it becomes like a day or two of free cheat meals…but you’re actually manipulating your growth hormone, testosterone and insulin response!
This ties hand in hand with our next pillar, and is also the reason it is able to exist.
I’m sure you’re going to like it…
The easiest way to continue the conversation about cyclical ketosis is to just send you to the full article 😉
The 80/20 Method is what allows us to remember we’re just Human.
Get it? The Super-HUMAN Dieting?… Whatever…
This is where we explore the reasoning behind cheat meals, cyclical ketosis and an exact count on strict meals vs. cheat meals.
For example: if I’m utilizing Intermittent Keto Fasting, SuperHuman Fuel and any of the other diets, I’m going to be having roughly 14 meals a week due to my morning starting with SuperHuman Fuel for my fast. That means I can utilize my cyclical ketosis (which we’ve discussed) to allow me 2 cheat meals throughout my week.
Is it coming together yet?
Let’s keep going… So that leaves me with a strict 12 meals, strict “breakfast” with my SuperHuman Fuel, and a fuel day of carb reloading (if I want to utilize both my cheat meals in one day), breaking it down for my 80/20 method.
PILLAR THREE: DIETARY GUIDELINES FOR YOUR UNFASTED WINDOW
Calorie Counting, Paleo, Mediterranean, or Vegan/Vegetarian
You have to obviously eat within your un-fasted window (duh), so it only makes sense if I give you some restrictions there.
You didn’t think I was going to let you just go off on your own and pick up some binging of McDonalds everyday just because your intermittent fasting, did you?
Damn, I wish, too.
For intermittent fasting (dieting without SuperHuman Fuel) you're going to utilize Calorie Counting in order to reach your goals throughout the day.
Keep in mind, you'll also be utilizing it in conjunction with Pillar Four, which we'll talk about shortly.
This means you'll be counting your caloric intake within your 6-8 un-fasted hours, once you're done fasting for the obvious 16-18.
Click the picture of the article or here to learn more.
INTERMITTENT KETO FASTING
For intermittent keto fasting you're going to utilize SuperHuman Fuel, and then also incorporate one of the three choices below within your un-fasted window.
This means you'll be fasting, with the help of SuperHuman Fuel, for 16-18 hours, and then using the guidelines of another diet within your 6-8 hour un-fasted window.
I prefer using this style of fasting and eating for weight loss, and also beginners of intermittent fasting. I also like to incorporate SuperHuman Fuel (a keto fast) occasionally when I know I'll need to be at my height of cognitive function throughout my fast.
PILLAR FOUR: PROTEIN INTAKE
I added this pillar once I started experimenting with other dietary guidelines. In order to utilize each and every one of these plans, I need to also allow you to know how important protein is within your diet.
Calorie (Macro) Counting and Paleo were the first two diets to be tested and used within these guidelines, and they both have an automatic foundation for keeping protein high. BUT, it is still important to be aware that you are doing it.
For that reason it is one of the Pillars within the guidelines.
Keep your protein intake at .8-1g of protein per bodyweight each day.
Shoot for the stars, eh?
What does that number look like?
Well, let’s take a look at my own daily intake as an example (based on my recommendation).
I weigh 185 lbs.
.8g per day would leave us around 148 (but we’re going to round up to 150g) and 1g would be the obvious 185.
So, each day I need to have 150-185g of protein.
Here’s an article titled: “How Much Protein Do You Need Each Day?”