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
And, we even have our Superhero Programs as well:
The Cut and Shred - The Ladies - Slim, Tone & Glutes - The Bulk and Strength
The Body Recomp - The Bodyweight Book - The 3 Hours to Superhero
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:
CALORIE COUNTING AND AWARENESS
In order to lose weight you're going to have to be in a caloric deficit.
In order to gain weight you're going to have to be in a caloric surplus.
If you'd like to maintain weight, you're going to have to keep your caloric intake at your maintenance number each day.
It's important to be aware of your calories, and know how to count and track them, while still keeping your dietary habits sustainable.
The Official SHJ Guide to Calorie Counting and Macronutrients:
Our In-Depth Guide and Breakdown for Calorie Counting
Knowing about your calories is going to help you determine whether or not you want to bulk or cut weight (or maintain, of course).
You can also start by deciding what is right for you here: How To Know If You Should Bulk or Cut (With a Quiz)
I've also discussed the problems with calorie counting that it is important to be aware of as well.
And, this is not to scare you away from the process, because you need it - it's merely to make sure you're aware.
All calories are made up of carbohydrates, proteins, and fats. These are your macronutrients. We talk about them in the official guide, but we also have articles that break down each one further for you as well. I'll link them below.
PILLAR TWO:
INTERMITTENT FASTING
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???…
Yes, yes it does.
Intermittent fasting not only has the amazing benefits I list within the official guide (and above, and many other articles you may have seen here), but it also is an amazing tool for controlling hunger.
When I eat breakfast my hunger gets jumpstarted. I am then hungrier all day long and craving more and more food. When I fast 16-18 hours everyday my hunger is controlled and I'm MORE than satiated even when I'm cutting at a lower caloric intake.
The Official SHJ Guide to Intermittent Fasting: The Most In-Depth Guide and Look at Fasting
Here’s another guide (with an Infographic!) on Intermittent Fasting and Intermittent Keto Fasting!
ANOTHER OPTION FOR DIETARY PILLARS
BELOW IS ANOTHER SECTION OF DIETARY PILLARS THAT YOU CAN BUILD A DIET FROM.
I AM CURRENTLY COMBINING THE TWO PILLARS ABOVE WHILE.
I HAVE IN THE PAST LOST OVER 50 LBS UTILIZING THE PILLARS BELOW.
FIND WHAT WORKS FOR YOU.
PILLAR ONE: INTERMITTENT FASTING OR INTERMITTENT KETO FASTING
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!
The Official SHJ Guide to Intermittent Fasting: The Most In-Depth Guide and Look at Fasting
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
Cyclical Ketosis
80/20 Method
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.
**And an updated article on Cyclical Keto as well**
PILLAR THREE: DIETARY GUIDELINES FOR YOUR UNFASTED WINDOW
Calorie Counting, Paleo, Mediterranean, Nordic 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.
INTERMITTENT FASTING
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 14-20 hours, and then using the guidelines of another diet within 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.