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DEPTH TRAINING & PHYSIOTHERAPY INC.
SHRED City Nutrition
Education Program
This resource has been provided to you as a member of the Depth Training ‘Shred City’ Program to help
you achieve the best results possible during the 10 Week Program. All of the nutrition education,
seminars and tips build upon the strategies and information in this document.
Shred City Nutrition Education Program
SHRED CITY NUTRITION
Welcome to the Shred City Program! The Shred City Nutrition Education program is all about helping
you get off to a successful start in the 10 Week Shred City program by providing you with a step by step
approach to getting your kitchen environment, nutrition and supplement program on track!
The Shred City Nutrition Education Program Components:
1. Nutrition Education:
a. The HOW we eat.
b. The WHY we eat.
c. The WHAT we eat.
d. The WHEN we eat.
2. The Shred City Supplement Program
3. The Kitchen Make-over
4. Meal Prep and Developing your Grocery List
5. Reading Nutrition Labels
6. Realistic Goal Setting.
7. Processed Based Outcome Tracking
8. Are you ready for Week #1?
1. Nutrition Education
a. HOW we eat.
When it comes to healthy eating for fat loss, improving body composition, maximizing performance and
restoring health, the mindset we have for nutrition is vital. It is this mindset which determines HOW we
look at food, how we develop our nutrition habits and the self-talk we will use when it comes to staying
on track.
In the Shred City program we want you to have the following MINDSET with respect to food, nutrition
and healthy eating:
1. Food is a useful tool that helps you NOURISH the body.
2. Food provides your body with the BUILDING BLOCKS it needs to recover from your training.
3. Food DRIVES the adaptive process of the body post-exercise to help you maximize fat loss.
Our Shred City NUTRITION STRATEGY builds on this mindset and focuses on:
1. Eat slowly and eat to 80% fullness (Mindfulness).
2. Portion Control at each meal, each day and each week (more on this below).
3. Consistent eating habits to build better breakfast, lunch, dinner and 1-2 healthy snack
options while following the 90% method.
4. Maximize your post-workout nutrition.
5. Build your meals with protein sources.
6. Nutrient timing for complex carbohydrates on heavy training days.
7. Maximize nutrient density with 6-8 servings of veggies per day and 1-2 servings of fruit.
8. Add 2-4 servings of healthy fat each day.
Shred City Nutrition Education Program
SHRED CITY NUTRITION
KEY CONCEPT Check Point:
Review the following points to make sure you understand HOW food is utilized as a tool for success in
the Shred City Program:
Food and nutrition drives the fat loss process when used in combination with regular exercise.
Food is nourishment and healthy eating involves an “additive strategy” not simply a “restrictive
strategy”.
Our nutrition strategy involves mindful eating habits with consistent nutrition behaviors focused
on building better meals which should be followed 90% of the time.
b. WHY we eat.
We all eat and we all eat for different reasons. In fact, even the same person can eat very differently and
for different reasons in a single day or from day to day. In this program it is important for you to THINK
about WHY you are eating as much as it is to think about WHAT you are eating, as you will see the two
go hand in hand with one another.
So, why do people eat? While not an exhaustive list, here are some reasons below:
To provide the body with energy and enhance the body’s ability to recover.
In response to hunger.
For social, cultural or traditional reasons.
In response to stress (emotional, psychological or physical).
Routine or behavior pattern based.
It is important to begin thinking about WHY it is you are eating so you can better understand what
current nutrition habits, patterns and behaviors you have which are moving you closer to your health
and fitness goals, as well as which are leading you further away from your health and fitness goals.
All of the reasons for eating in the list above can be positive or negative depending on how they are
applied.
Positive Negative
A post-workout super-shake to provide the A candy bar in the middle of working on a
body with required nutrients after an early long project at your computer. You feel
morning training session to maximize the mentally fatigued, but you have done little
repair, regeneration and recovery process physical activity requiring this increase in
of the body which increases metabolism energy. Energy intake that exceeds the
and stimulates fat loss. demand of the body generally leads to fat
storing.
In response to hunger, a protein based In response to hunger consuming a high
meal with high nutrient density (veggies, sugar meal or snack (soda, candy bar) with
protein, healthy fats) to help provide the low nutrient density which suddenly
body with energy while minimizing a increases fat storing through the release of
sudden increase in blood sugar. For insulin.
example a chicken stir fry with chopped
Shred City Nutrition Education Program
SHRED CITY NUTRITION
veggies, cashews, almonds and legumes
with spices and dash of soy sauce for
taste.
In response to physical stress consuming a In response to emotional stress stopping
mix of biosteel high performance sports at the local fast food restaurant on the
drink with BCAA and Creatine during your way home from work and treating yourself
training session to help stimulate muscle to your favourite combo because it has
protein synthesis and promote cell repair. been a tough day.
As part of your normal routine, you always As part of your routine you always stop by
start your day with a high nutrient Super- the vending machine in the middle of the
shake because you are a busy person, you afternoon to help grab a snack to get you
do not have time to make a well balanced through the rest of your day because you
breakfast but you still understand the already ran out of the food you brought
importance of nourishing your body so you with you – plus you have been working
take the 5 minutes required to blend up a hard all morning so you deserve it.
healthy smoothie to kick start the day.
As part of your normal social behavior you As part of your normal social behavior you
like to go out on a Saturday and enjoy a give yourself Friday to Sunday to eat as
meal which falls outside of your day to day you please! You have earned it with your
nutrition routine. During this meal you insanely strict eating habits Monday to
continue to follow the strategy of eating Thursday and you just need to break free
slowly and eating to 80% fullness. You do from all of the ‘rules’. You do not need to
not necessarily pay attention to WHAT you worry about what you eat or how much of
are eating but you do monitor HOW you it you eat as you know your strict regimen
are eating and ensure not to overeat or will be waiting for you again on Monday
binge, but anything on the menu is up for morning. Now is the time to have some
grabs tonight as it falls within the 10% fun!
column where you are free to indulge a
little. The key is to enjoy what you are
eating and stay mindful!
As you can see from the above points, beginning to look at WHY we are eating is vital for developing a
healthy nutrition mindset. You must begin to identify certain patterns of behavior which are preventing
you from reaching your health, fitness and performance goals in both the short and long term.
When you understand WHY, you can better identify these negative patterns and focus on developing
more positive patterns to improve your relationship with food and ultimately better your nutrition to
help you get the results you are looking for!
KEY CONCEPT Check Point:
Review the following points to make sure you understand WHY we eat as a tool for success in the Shred
City Program:
Eating habits occur because of physical necessity and/or behavior patterns.
Eating habits can be both positive and negative depending on how they are applied.
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