THE DIET EXPLAINED - TCF DIET - EXPLAINED - WWW.CIRCUITFACTORY.AE

TCF DIET - Explained

  THE DIET EXPLAINED

The Circuit Factory - The diet explained   www.circuitfactory.ae

TCF DIET - Explained

THE DIET - Explained
Your body is a work of art: Punish it at Circuit Factory and worship it
in the kitchen. This document is designed to be used in conjunction with the CF Diet.
Understanding how food works within a weight loss system is absolutely crucial to ensure
rapid and powerful results.
Your Grandfather
Although health magazines would have you believe otherwise, the concepts of weight loss
and six-pack procurement have been the same since the first human being scratched his
bum; and they will never change. The number one concept in this field is extremely powerful;
the grand daddy… the caloric deficit.

      ‘Nothing and I mean NOTHING overrides one of the most
  fundamental laws of the Universe. Energy in versus energy out..’

Let’s keep things nice and basic. If you burn more energy (calories) than you consume, that
deficit will come from your body (usually fat reserves). On the flip side, if you consume more
energy than you burn, then the extra energy will be converted into fat and will be displayed all
over your body. Scientific fact.
Forget machines, new diets, fast twitch muscles, supplements to speed up metabolisms, five
new stupid core moves - when it comes to weight loss, nothing and I mean nothing overrides
one of the most fundamental laws of the Universe. Energy in versus energy out.

The CF diet and the information below is about helping you to achieve that all-important
caloric deficit. Do this every day and you will end up on a circuit factory poster quicker than
you can say ‘this all-bran gives me wind.’ (And it will)

Fat
Fat is not a swear word (unless someone is pointing at you and laughing in your face).
As with all Hollywood blockbusters, there are good fats and bad fats. Any fat you eat will be
stored on your body until you use it up as energy. Your body needs some fats, they are an
essential part of your diet, but if you eat too much of it you will… get fatter.
Bad fats are saturated fats and trans-fats.
Saturated fats are found in fatty red meats, fried food, poultry skin, sausages and dairy
products like cream. They literally make a beeline for your hips and thighs.
Trans-fats are found in cakes, biscuits and even cereal bars. These increase your risk of
heart disease. They negatively impact your health; they mess around with your blood sugar
levels making you hungry, lethargic and generally feeling like shit. Trans-fats are not
welcome in the Circuit Factory lifestyle.

The Circuit Factory - The diet explained                                          www.circuitfactory.ae

TCF DIET - Explained

Good fats – these are found in nuts, avocados and omega 3 is found in fish and eggs. Eat
these in moderation.
Protein
You need lean protein to repair and replenish your muscles between training sessions,
particularly at the hands of the German Beast Master, Mr. Jost Trenker. The best protein
comes from real whole foods, like chicken breast / egg whites. They are infinitely superior to
the synthetic powdered protein you get from health food stores.
Stick to lean meat of a lighter colour – chicken breast, turkey breast, fish. You also find
protein in dairy products like eggs and milk – but remember to watch the fat content as well.
Stick to skimmed/ low fat milk and monitor your egg consumption. E.g. We recommend a 3 x
egg white omelette with 1 yolk. Tofu and soya are good sources of protein for vegetarians.
There is protein in pulses – beans and lentils – but there are also carbohydrates so again,
portion control is to be considered here.
Nuts and seeds are also a great source of protein but need to be eaten moderately as they
are high in fat. One of our favourite snack options is the 10 almonds- yes it’s sad, but we do
expect you to count these out.

Carbohydrates
Carbs are sugar that your body uses for energy. They are stored in your muscles as glycogen and
if you don’t use this energy then your body stores it as fat, which stays on your body unless you
burn it off.
On the CF diet we recommend that you don’t eat a lot of carbs on the evening. Why? Because
other than sexy time, you don’t need energy to go to bed. If you eat a lot of carbs, the energy
you do not use will just deposit itself on your gut. Eating carbs late at night is like filling your
car up with fuel and going on holiday.

 ‘Don’t eat a lot of carbs the evening. Why? Because other than sexy
               time, you don’t need energy to go to bed...’

Some carbs are better than others and this is where you need to watch your sources. Most
people consider bread to be a ‘carb’. There are also carbs in yoghurt, fruit, pulses. The issue
with this is a bit more complex. Once consumed, refined carbs (like white bread / pasta)
release sugar into your bloodstream at a very fast rate, causing a spike in blood sugar levels.
This sends your body into panic mode; it produces insulin to control the blood sugar. Insulin
prevents you from using fat stores, and your blood sugar level will plummet making you tired
and hungry within the hour. This means energy levels are not sustained and you will find
yourself diving for the biscuit tin.
Fruit contains carbs but also essential dietary fibre which slows down the release of sugar
into the bloodstream thus counteracting the ‘spiking’ effect. This is why we advocate two
pieces of fruit per day.

 The Circuit Factory - The diet explained                                             www.circuitfactory.ae

MEAL PLAN
Devil foods:
The worst culprits are refined foods, sugars and alcohol.
Stick to unrefined; natural and unprocessed. Refined carbs go through a process where
the nutritional goodness is removed – leaving an easily digestible ‘taste friendly’ result.
•   Refined grains – white rice / white flour / pastry / cakes / white bread
•   Potatoes – very starchy and easily digestible
•   Anything pureed, juiced, mashed, ground or processed
•   Fruit juice – missing the essential roughage found in the skin and pips of the fruit
Fibre is contained in a lot of fruit and vegetables as well as whole grains. It slows down
the digestion process and makes you feel fuller for longer
This is why eating a piece of fruit equivalent to 100 calories is better than eating a
chocolate bar equivalent to 100 calories. The fruit contains fibre which slows the release
of sugar into the bloodstream and also contains essential vitamins and minerals. The
chocolate bar contains refined sugar, saturated fat and all kinds of shitty substances that
result in fat storage, depleted energy levels and cravings for more sugar.

Vitamins and Minerals
Your body needs essential vitamins and minerals in order to stay fit and healthy. Bones,
skin, hair, teeth…your body needs these for development and growth and they are vital for
a healthy immune system. Grab your essential ‘five a day’ by eating a variety of fresh fruit
and vegetables. The more colourful the better.
Some vegetables are better than others. Steer clear of starchy foods like potatoes. You
can eat leafy greens until you turn into a rabbit – very low in calories and other than ice
berg lettuce these contain lots of goodness as well as fibre to keep you ‘regular’. Nice.

Drinks
When considering your daily intake of calories, don’t forget to include your drinks.
Hydration is vital for a healthy body - many people confuse the feeling of thirst for
hunger - Ever wondered why you feel famished after a night of heavy boozing!? 5 bacon
sandwiches later remember that alcohol dehydrates you… amongst other things. Drink
between 1.5 to 2 litres of water a day
Avoid unnecessary calories by banning fizzy drinks etc. We all know that coke ‘rots your
teeth’ (yes, mummy was right). It contains suicidal amounts of sugar. It’s nasty stuff.
Fruit juice and smoothies are also not quite as angelic as they are made out to be. They
contain the pure carbs of the fruit – minus the essential fibre found in the skin and
roughage. This means they spike your blood sugar and as described earlier this leads to
fat storage and depleted energy levels. They also don’t even have the decency to fill you
up. Just sugary water that still leaves you searching for a meal.
Nothing beats a standard piece of fruit (Other than a romantic date with Phil Parkinson at
a KFC in Sharjah).

The Circuit Factory - The diet explained                                           www.circuitfactory.ae

MEAL PLAN
Caffeine
Caffeine is a diuretic which causes dehydration, leading to confusion of thirst for hunger.
Too much caffeine can also affect your sleep, much like alcohol. It prevents you reaching
a deeper sleep where your body renews cells and releases the human growth hormone;
essential if you are building muscle. You wake up feeling tired and like you had a really bad
night’s sleep. One or two drinks are OK but any more can also wreak havoc on your blood
sugar levels.
The mocha chocha frappe lattes that you get in Starbucks are some of the worst things
you can put in your bodies. They have the calorific punch of Mike Tyson; it’s literally like
you are drinking hamburgers.
Alcohol
A lot of people make the misconception that dieting is only linked to the food they eat. This
is wrong. Beer, wine, liquors; massive calories. These are often referred to as ‘empty
calories’ as they have no nutritional value and are digested instantly causing a huge spike
in blood sugar levels.

        ‘Make a choice between a six-pack and getting twatted in
         Barasti because we promise you, you can’t have both...’

Other than the antioxidants in red wine (in moderation), there are very few benefits of
drinking. Not only will you feel rough as a badger’s arse the next day, these extra calories
are detrimental to any weight loss plan. Think 250 calories or 1/3 off a Circuit Factory
workout in your average pint of beer. Another thing to remember is your body stops
metabolising fat to deal with the alcohol – this substance is toxic to your body and needs
to be broken down by the liver. If you go and visit the kebab ranch after downing 10 pints –
you are likely to store all you consume as fat, while your body deals with the drink. Make
a choice between a six-pack and getting twatted in Barasti because we promise you, you
can’t have both.

The Circuit Factory - The diet explained                                            www.circuitfactory.ae