Burner, Power, Energy
One of the first things we ask you to do as part of your new GymCube lifestyle is to complete a breakfast test. The aim of the breakfast test is to give you a starting point on terms of creating a more balanced diet. It’s not the be-all and end-all but a pretty good place to start.
The breakfast test comes before Ben Coomber’s The Journey, which is our comprehensive nutrition guide. Once you have completed your journey you will have a much better understanding of what good nutrition is and why. After-all, the less understand something the less likely you are to do it so education is an important part of self-development and lifestyle change.
The main lesson of the breakfast test is to learn is to be mindful in your approach to nutrition. How do certain foods make you FEEL? So, when you do the breakfast test you have to be analytical, how do you feel, is anything different on day one compared with day three? You may have to repeat it two or three times to get it right and each time you’ll learn something new about yourself.
Did you have more or less energy one day to the next? Did you get hungrier on one day? Did one breakfast lead to cravings for sugar? Did you have better mental focus, more motivation or perform better in your workouts on any one day? These are all clues that you need to pay attention to.
What Is Your Type?
Once you have completed the breakfast test you should have a reasonable understanding of what your balance should look like and eating this way should make you feel pretty good. Level mood and energy through the day (no dips or crashes unless you’re a coffee ‘addict’), no unnecessary cravings and good physical performance.
These are the types:
'Burner' Carb Type Zones: 45-50% carbohydrate, 30-35% protein, 20-25% fat
'Energy' Mixed Type: 30-35% carbohydrates, 30-35% protein, 30-35% fat
'Power' Fat Type: 20-25% carbohydrates, 30-35% protein, 40-45% fat
Now, it’s important that you understand this is just a starting point so when you start tracking your calories aim for something close to this but don’t obsess about the specifics, it doesn’t matter if you’re 5% either side of the numbers above, it’s just a ballpark figure.
Let’s break it down a bit more, but it’s important to understand that there is no one type which is right, only what is right for you and how you FEEL.
A Burner is likely to have a pretty good level of insulin sensitivity and can metabolise carbohydrates pretty well. You will likely find that you naturally gravitate towards meals that contain grains like rice or pasta and probably love a big bowl of granola for breakfast. You probably don’t especially like fattier cuts of meat, preferring to go for lean white meats and fish and maybe like to snack on fruit.
If this is the case it stands to reason that you’ll probably be quite good at cardio exercise and with plenty of carbs in your diet you’ll be a in a good position to burn off all that energy with intense cardio or resistance training
The Energizer or Energy type is most likely to feel pretty good on a lower carb but higher fat intake. Kevin, for example is in this category and naturally prefers fattier cuts of meat, nuts, avocados and the like.
It might be that you like big, energy dense meals and if you consume a lot of more refined carbs you feel a little sluggish and flat. It’s important to understand that because the Energizer feels better placing a bigger emphasis on protein and fats that this doesn’t mean you should avoid carbs. You just might not have a lot of carb dense foods at every meal, maybe eggs and bacon is a better breakfast for you than porridge. Maybe you’ll only eat your carbs around your workouts and just load your plate up with extra veggies instead of rice or potatoes.
This is the dream ticket, the power has the best of both worlds. If you are a Power or mixed type, then you feel pretty good eating a pretty even balance of all the macronutrients and won’t feel vastly different after a high fat or high carb meal.
It’s possible that you have a naturally more athletic body shape and have always performed well at sport or other athletic endeavours. Sometimes you find that this kind of person manages their weight quite well and often finds it comparatively easy to build lean mass (muscle).
Protein And Other Stuff
The one macronutrient that should ideally remain consistent is protein, again this is explained in more detail in The Journey. Although we give you a percentage as a rough starting point protein would ideally never change. In order to maintain lean mass while in an energy deficit it’s important to keep your protein high. Aim for 1.5-2grams of protein per kilogram of bodyweight. If weight loss is your goal, then use your target weight. 1.5 g/kg is a good starting point to build up to while the higher end is a good level to aim for when you start taking your training more seriously.
Take your time, get used to this new way of thinking and then, after a couple of weeks start looking at how to optimize your protein. If you don’t currently eat much protein food, then build it up gradually over a few weeks, simply aim for a serving of quality protein dense food at each meal to begin with. It might take you a little while to get it right but you will get it right eventually.
Example: Tina weighs 89kg and feels that 70kg is a safe and achievable target weight. So, 70 x 1.5 = 105g. That’s an easily achievable amount of protein to consume each day if you are having a portion of protein food at each meal.
As we have already said a couple of times this is a starting point. The Journey teaches you how to set your calories and as you get fitter, stronger and leaner your body type and energy system will change and adapt. It’s highly likely that you might start out as an Energizer and after 6 months find that you are more of a Power type because your body has a higher need for carbohydrates to fuel your muscles through exercise.
So, you have done your breakfast test and you know whether you are a Burner, Energizer or Power type and have the macro split in percentages as a starting guide. What next? Next you get used to planning and preparing your meals, using our batch cooking templates, you get used to tracking your food using the recommended app and you continue your self-development by learning as much as you can about nutrition. Here’s a few useful articles to get you started:
Start reading Ben Coomber’s journey, schedule an hour a day or an hour a week (depending on how quickly you want to get through it) and by the time you have completed level 3 you will have a much better understanding of nutrition, calories and macros. This knowledge is invaluable if you are serious about creating lasting lifestyle change. Our aim is for you to be the master of your own destiny, we will help and guide you along the way but after a few months you will know enough to not have to rely on us so much. Yes, you need us for your workouts and we still want you to be a part of our family but, in time, you will be knowledgeable enough and confident enough to be fully accountable for your own decisions where nutrition is concerned.
• The breakfast test is a starting point to help you create a more balanced diet
• This is designed to help you develop a more mindful attitude towards eating
• The percentages are only a guide and in time you will come away from this completely
• After a few weeks start looking at how to optimize your protein intake and then keep that consistent
• Never stop learning, never stop moving forward and understand that this is a lifestyle, not a quick fix.
GymCube for life!