Tapout Xt Nutrition Guide.pdf: The Ultimate Meal Plan for Tapout Xt Workout Program - Muscle and Strength
Tapout Xt Nutrition Guide.pdf: A Comprehensive Review
If you are looking for a challenging and rewarding workout program that can transform your body and mind, you may have heard of Tapout Xt. This is a high-intensity mixed martial arts-inspired program that promises to burn fat, build muscle, and unleash your inner warrior. But to get the best results from this program, you also need to pay attention to what you eat. That's why Tapout Xt comes with a comprehensive nutrition guide that can help you optimize your diet and performance. In this article, we will review the Tapout Xt Nutrition Guide.pdf and see what it has to offer, how to use it effectively, what are its benefits and challenges, and whether it is worth following.
Tapout Xt Nutrition Guide.pdf
What is Tapout Xt and why do you need a nutrition guide?
Tapout Xt is a high-intensity workout program that burns fat and builds muscle
Tapout Xt is a 90-day home fitness program that combines cardio, strength, plyometrics, core, flexibility, and martial arts moves to give you a full-body workout. The program consists of 12 DVDs that feature different workouts ranging from 30 to 60 minutes each. The workouts are led by Mike Karpenko, a certified personal trainer and MMA coach who will motivate you to push yourself to the limit. The program also includes resistance bands, leg bands, gloves, a fitness guide, a workout calendar, and a nutrition guide.
The goal of Tapout Xt is to help you lose excess body fat, gain lean muscle mass, improve your endurance, agility, balance, coordination, power, speed, and explosiveness. The program is designed for anyone who wants to challenge themselves physically and mentally, regardless of their age or fitness level. The workouts are intense but fun, incorporating moves from various martial arts disciplines such as boxing, kickboxing, Muay Thai, wrestling, jiu-jitsu, karate, taekwondo, capoeira, and more. You will sweat, burn calories, tone muscles, release stress, and feel like a champion.
The nutrition guide provides strategic calorie and protein support for optimal results
As you may know, exercise is only one part of the equation when it comes to achieving your fitness goals. You also need to eat well to fuel your body, recover from your workouts, and support your muscle growth. That's why Tapout Xt comes with a nutrition guide that can help you plan your meals and snacks according to your needs and preferences. The nutrition guide is based on the latest scientific research and expert advice on how to eat for optimal performance and health.
The nutrition guide has three main objectives: to provide you with enough calories to sustain your energy and metabolism, to provide you with enough protein to repair and build your muscles, and to provide you with enough variety and flavor to keep you satisfied and motivated. The nutrition guide also aims to teach you how to eat well for life, not just for the duration of the program. You will learn how to choose healthy foods and beverages, how to portion your meals, how to read nutrition labels, how to cook simple and delicious recipes, and how to enjoy occasional treats without guilt.
What does the nutrition guide include?
The nutrition guide has three phases: Lean, Shred and Maintain
The nutrition guide is divided into three phases that correspond to the three months of the Tapout Xt program. Each phase has a different calorie and protein target, depending on your weight and goal. The phases are:
Lean: This is the first phase, where you will focus on losing excess body fat and increasing your lean muscle mass. You will eat fewer calories than you burn, creating a calorie deficit that will force your body to use its fat stores as energy. You will also eat more protein than usual, which will help you preserve your muscle mass and boost your metabolism. The calorie range for this phase is 1200-1800 calories per day, depending on your weight. The protein range is 0.8-1 gram per pound of body weight per day.
Shred: This is the second phase, where you will continue to lose body fat and gain lean muscle mass, but at a slower and more sustainable rate. You will eat slightly more calories than in the first phase, but still less than you burn, creating a moderate calorie deficit that will keep your body in fat-burning mode. You will also eat slightly less protein than in the first phase, but still enough to support your muscle growth and recovery. The calorie range for this phase is 1400-2000 calories per day, depending on your weight. The protein range is 0.6-0.8 gram per pound of body weight per day.
Maintain: This is the third and final phase, where you will maintain your body fat and lean muscle mass levels, while improving your fitness and performance. You will eat as many calories as you burn, creating a calorie balance that will keep your body in equilibrium. You will also eat a balanced amount of protein that will meet your daily needs and preferences. The calorie range for this phase is 1600-2200 calories per day, depending on your weight. The protein range is 0.4-0.6 gram per pound of body weight per day.
The nutrition guide provides a formula to calculate your calorie and protein targets for each phase, based on your weight and goal. You can also use an online calculator or an app to track your intake and adjust it as needed.
The nutrition guide offers meal plans, recipes, tips and tricks for each phase
The nutrition guide also provides you with sample meal plans for each phase, showing you what to eat for breakfast, lunch, dinner, and snacks. The meal plans are flexible and customizable, allowing you to swap or substitute foods according to your taste buds and availability. The meal plans are designed to meet your calorie and protein targets, as well as provide you with a balanced intake of carbohydrates, fats, vitamins, minerals, fiber, antioxidants, and phytochemicals.
In addition to the meal plans, the nutrition guide also offers over 50 recipes that are easy to prepare and delicious to eat. The recipes include breakfasts, lunches, dinners, snacks, smoothies, soups, salads, sandwiches, wraps, burgers, pizzas, pastas, stir-fries, casseroles, curries, tacos, burritos, nachos, quesadillas, enchiladas, fajitas, and more. The recipes are low in calories, high in protein, and rich in flavor. They use fresh, whole, and natural ingredients, such as fruits, vegetables, lean meats, fish, eggs, dairy, nuts, seeds, beans, lentils, quinoa, brown rice, oats, and more. They also use herbs, spices, sauces, dressings, and marinades to enhance the taste and nutrition of your meals.
The nutrition guide also gives you tips and tricks on how to make your eating experience more enjoyable and successful. For example, you will learn how to shop smartly, how to stock your pantry, how to meal prep, how to eat out, how to deal with cravings, how to stay hydrated, how to use supplements, and how to celebrate your achievements.
How to use the nutrition guide effectively?
Follow the recommended calorie intake and macronutrient ratio for your phase
The first step to use the nutrition guide effectively is to follow the recommended calorie intake and macronutrient ratio for your phase. This will ensure that you are eating enough to fuel your workouts and recovery, but not too much to hinder your fat loss and muscle gain. The macronutrients are the three main components of your diet: carbohydrates, proteins, and fats. Each macronutrient has a different function and effect on your body, so it is important to balance them properly.
Carbohydrates are the main source of energy for your body and brain. They are found in foods such as grains, fruits, vegetables, legumes, dairy, and sweets. Carbohydrates are broken down into glucose, which is used by your cells as fuel. Carbohydrates also help replenish your glycogen stores, which are the reserves of glucose in your muscles and liver. Glycogen is essential for high-intensity exercise and recovery. However, if you eat too many carbohydrates or more than you need, they can be stored as fat.
Proteins are the building blocks of your muscles and tissues. They are found in foods such as meat, fish, eggs, dairy, nuts, seeds, beans, lentils, quinoa, and soy. Proteins are made up of amino acids, which are essential for muscle repair and growth. Proteins also help boost your metabolism, curb your appetite, and support your immune system. However, if you eat too much protein or more than you need, it can be converted into glucose or fat.
Fats are a concentrated source of energy and essential nutrients for your body. They are found in foods such as oils, butter, cheese, nuts, seeds, avocado, coconut, olives, and fatty fish. Fats help protect your organs, insulate your body, absorb vitamins, hormones, and cell membranes. Fats also help moderate your blood sugar, inflammation, and mood. However, if you eat too much fat or more than you need, it can be stored as fat.
The nutrition guide suggests a macronutrient ratio of 40% carbohydrates, 30% proteins, and 30% fats for all phases. This ratio is based on the Zone Diet, which is a popular and proven method of balancing your hormones, blood sugar, and body composition. You can adjust this ratio slightly according to your personal preferences and goals, but try not to deviate too much from it.
Choose from a variety of foods and beverages that fit your preferences and goals
The second step to use the nutrition guide effectively is to choose from a variety of foods and beverages that fit your preferences and goals. This will ensure that you are getting all the nutrients you need for optimal health and performance, as well as enjoying your meals and snacks. The nutrition guide does not restrict any food groups or categories, but rather encourages you to eat mostly whole, natural, and minimally processed foods that are low in calories, high in protein, and rich in fiber, antioxidants, and phytochemicals. These foods include fruits, vegetables, lean meats, fish, eggs, dairy, nuts, seeds, beans, lentils, quinoa, brown rice, oats, and more.
The nutrition guide also allows you to eat some foods that are higher in calories, lower in protein, and less nutritious but still delicious and satisfying. These foods include breads, pastas, cereals, crackers, chips, cookies, cakes, pies, candy, chocolate, ice cream and more. However you should limit these foods to occasional treats or small portions and not make them a regular part of your diet.
The nutrition guide also advises you to drink plenty of water to stay hydrated and flush out toxins from your body. Water also helps regulate your appetite and metabolism and improves your skin and digestion. You should aim to drink at least 8 glasses of water per day or more if you exercise or sweat a lot. You can also drink other beverages such as tea, coffee, milk, juice, smoothies, and sports drinks but be careful of their calorie and sugar content and avoid drinking too much alcohol or soda.
Track your progress and adjust your plan as needed
The third step to use the nutrition guide effectively is to track your progress and adjust your plan as needed. This will ensure that you are on the right track and making the changes you want to see in your body and mind. The nutrition guide provides you with tools and methods to measure and monitor your progress, such as:
A weight tracking guide that helps you record your weight and body fat percentage weekly and monthly.
A hybrid workout schedule that helps you combine Tapout Xt with other programs such as P90X, Insanity, Asylum, and more.
A food journal that helps you keep track of what you eat and drink daily and weekly.
A calorie calculator that helps you estimate your calorie intake and expenditure daily and weekly.
A macronutrient calculator that helps you estimate your carbohydrate, protein, and fat intake daily and weekly.
By using these tools and methods, you will be able to see how your diet affects your performance, energy, mood, and appearance. You will also be able to identify any problems or challenges that may arise, such as plateaus, cravings, boredom, or stress. You can then adjust your plan accordingly, by increasing or decreasing your calories, changing your macronutrient ratio, adding or removing foods or beverages, or trying new recipes or tips. The nutrition guide also gives you suggestions on how to overcome common obstacles and stay motivated throughout the program.
What are the benefits of following the nutrition guide?
You will lose excess body fat and gain lean muscle mass
The main benefit of following the nutrition guide is that you will lose excess body fat and gain lean muscle mass. This is the ultimate goal of any fitness program, as it will improve your health, performance, and appearance. By eating fewer calories than you burn, you will create a calorie deficit that will force your body to use its fat stores as energy. By eating more protein than usual, you will preserve your muscle mass and boost your metabolism. By eating a balanced intake of carbohydrates, fats, vitamins, minerals, fiber, antioxidants, and phytochemicals, you will support your body's functions and processes. By following the three phases of the nutrition guide, you will optimize your results and avoid plateaus or rebounds.
According to the nutrition guide, you can expect to lose 1-2 pounds of body fat per week on average. This is a healthy and realistic rate of weight loss that will ensure that you are losing mostly fat and not muscle or water. You can also expect to gain some lean muscle mass along the way, especially if you are new to strength training or have a lot of room for improvement. However, don't expect to gain a lot of muscle mass while on a calorie deficit, as this is very difficult to achieve. The main focus of the program is to lose fat and tone up, not to bulk up.
You will improve your health, energy, performance and appearance
Another benefit of following the nutrition guide is that you will improve your health, energy, performance and appearance. These are all important aspects of your well-being that can affect your quality of life and happiness. By eating well and exercising regularly, you will:
Lower your risk of chronic diseases such as diabetes, heart disease, stroke, cancer, and more.
Enhance your immune system and prevent infections and illnesses.
Reduce your blood pressure, cholesterol, triglycerides, and inflammation levels.
Improve your blood sugar and insulin sensitivity.
Boost your brain function and cognitive abilities.
Strengthen your bones and joints.
Improve your digestion and gut health.
Better your mood and mental health.
Increase your stamina and endurance.
Improve your agility balance, coordination, power, speed, and explosiveness.
Enhance your appearance and confidence.
By following the nutrition guide, you will not only look better, but also feel better and perform better in all areas of your life.
You will enjoy delicious and satisfying meals that fuel your body and mind
A third benefit of following the nutrition guide is that you will enjoy delicious and satisfying meals that fuel your body and mind. This is important because eating well should not be a chore or a punishment, but a pleasure and a reward. You should not feel deprived or bored with your food, but rather excited and happy with your choices. The nutrition guide helps you achieve this by offering you a variety of foods and beverages that are tasty, nutritious, and filling. You will never run out of options or ideas for your meals and snacks, as the nutrition guide provides you with over 50 recipes that cover different cuisines, flavors, and occasions. You will also be able to indulge in your favorite treats from time to time, without feeling guilty or sabotaging your progress.
By following the nutrition guide, you will not only nourish your body, but also your mind. You will feel more energized, focused, alert, and positive throughout the day. You will also feel more confident, proud, and motivated to continue with your program and reach your goals. You will also have more fun and enjoyment with your food, as you will discover new dishes, ingredients, and techniques that will expand your culinary horizons. You will also be able to share your food with your family and friends, and inspire them to eat well and join you on your journey.
What are some challenges and limitations of the nutrition guide?
The nutrition guide may not suit everyone's dietary needs and restrictions
One challenge of following the nutrition guide is that it may not suit everyone's dietary needs and restrictions. This is because everyone has different preferences, allergies, intolerances, sensitivities, conditions, or beliefs that may affect their food choices. For example, some people may be vegetarian, vegan, gluten-free, dairy-free, soy-free, nut-free, paleo, keto, or low-carb. Some people may also have diabetes, hypertension, high cholesterol, irritable bowel syndrome, celiac disease, or other health issues that require special diets. The nutrition guide does not take into account these factors and does not provide specific guidance or alternatives for them.
However, this does not mean that you cannot follow the nutrition guide if you have any dietary needs or restrictions. You can still use the nutrition guide as a general framework and adapt it to your situation. You can swap or substitute foods that you cannot or do not want to eat with similar foods that you can or do want to eat. You can also consult with your doctor or a registered dietitian for more personalized advice and recommendations. The nutrition guide is not meant to be a one-size-fits-all solution, but rather a flexible and adaptable tool that can help you eat well and achieve your fitness goals.
The nutrition guide may require some planning, preparation and budgeting
Another challenge of following the nutrition guide is that it may require some planning, preparation and budgeting. This is because eating well and following a meal plan is not always easy or convenient in today's busy and fast-paced world. You may face some obstacles or difficulties such as:
Lack of time or energy to cook or shop for healthy foods.
Lack of access or availability to fresh, whole, and natural foods.
Lack of knowledge or skills to prepare or cook healthy foods.
Lack of variety or interest in eating the same foods over and over again.
Lack of support or encouragement from your family, friends, or coworkers.
Lack of money or resources to afford or buy healthy foods.
However, this does not mean that you cannot follow the nutrition guide if you face any of these challenges. You can still use the nutrition guide as a helpful resource and overcome these barriers. You can do this by:
Planning ahead and making a weekly menu and grocery list.
Shopping smartly and buying foods in bulk, on sale, or in season.
Stocking your pantry, fridge, and freezer with healthy staples and snacks.
Meal prepping and cooking in advance and storing or freezing portions for later.
Using simple and easy recipes that require few ingredients and steps.
Adding variety and flavor to your meals by using different herbs, spices, sauces, dressings, and marinades.</l