Nutrition is a vital but often overlooked element of a training

program; it’s as important to any workout program as

exercise, repetitions and time spent sweating.

If you don’t properly fuel your body, it won’t perform its best
and, if you don’t eat the right foods afterwards, recovery and
results will be weak.

nutrition guide
Eating right and maintaining a balanced diet will maximize
your returns on workouts and build energy and strength
moving forward.

Sports nutrition is designed with optimal amounts of the right

foods when you need them the most to accelerate muscle
growth, endurance, raw energy and the repair of body tissue.

A no-carb-no-fat approach is impractical as is any diet that

excludes a vital food group. The CK diets are balanced, well-
rounded eating plans that vary in the protein-carb ratios
depending on the programme.

If you can follow these guidelines you will feel stronger, sleep
better and recover faster. A tough training program demands
certain supplies for the body; answer the challenge by fuelling
up with the best nutrients to boost your performance.
the nutrition challenge
• Schedule time to shop for, prepare,
and eat the right food.

• Eat and drink within the guide-lines.

• Aim for smaller, healthy meals every

2-3 hours or have breakfast, lunch
and dinner with a snack mid-morning
and mid-afternoon.

• Drink plenty of water: between 6-8

glasses a day, or 2-3 pints.

• Stretch and recover actively to heal.

• Get plenty of sleep to reduce stress

and regenerate the body (7-8 hours
a night).

• Commit to the challenge. The next

few pages will help you understand
how much you should be eating,
depending on your goals.

nutrition guide
 nutrition guide

deriving your calorie intake goal

Each of us has our own ideals of body type and weight. At Combat Kinetics we do not prescribe to a one-size (or zero-size) fits-all attitude. The
ultimate goal here is to get fit. This may mean losing fat, increasing stamina, building muscle, improving reflexes, agility, flexibility... No matter what
your goals are, nutrition is key.

You have to understand your body and it’s energy requirements. Every body is different, and while this guide will help you eat right, your individual
requirements will make a difference to how you achieve your nutrition and fitness goals, the rapidity with which you can attain them, and importantly,
how you maintain yourself once you achieve those goals.

The CK nutrition approach is simple -- food is fuel. If you have to maintain, lose or gain body mass, you need to calculate your caloric requirements
and learn to maintain them, create a calorie deficit or build your calorie intake.

The first step of the nutrition challenge is to arrive at your Calorie Intake Goal at the start of each phase of the programme. We encourage you
not to think of a target weight (i.e., I want to lose or bulk up by 10 kg), instead, we suggest you focus on how you want to look, and how you
feel. Remember, you cannot expect to see results or reap the full benefits of this programme if you are not fueling your body adequately and
consequently have little or no energy to participate and maximize your results.

Your Calorie Intake Goal is derived through:

• Calculating your Basal Metabolic Rate - this is the energy your body requires to maintain normal body functions (such as breathing)
• Factoring in your additional energy expenditure (linked to your daily level of activity)
• Determining whether you need to maintain, create a deficit or build a surplus, based on your goals.

The following page will outline the exact method for calculating your daily calorie requirements. The equation accurately estimates calorie needs in
all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs). Once you’ve arrived at your Calorie
Intake Goal, make it a point to achieve it. However, listen to your body and don’t be afraid to revise your goals if you are feeling fatigued or unwell.
nutrition guide
calculate your bmr & daily calorie need

WOMEN’S BMR MEN’S BMR

= 655 + (9.6 x weight in kilos) + (1.8 x height in cm) = 66 + (13.7 x weight in kilos) + (5 x height in cm)
- (4.7 x age in years) - (6.8 x age in years)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor (Harris Benedict equation):

Sedentary Lightly active Moderately active Very active Extra active

(little or no exercise) (light exercise/sports (moderate exercise/sports (hard exercise/sports (very hard exercise/sports/
= BMR x 1.2 1-3 days/week) 3-5 days/week) 6-7 days a week) physical job or 2x training)
= BMR x 1.375 = BMR x 1.55 = BMR x 1.725 = BMR x 1.9

You have now arrived at the total number of calories you need in order to maintain your current weight. Note that if you are attending CK
classes, your activity factor will be between 1.55 and 1.725.
 nutrition guide

If you want to cut the flab, depending on how much you’d like to shed or how fast you’d like to shed it, you have one
of two routes:

Conservative: Calorie Deficit of between 500-800 kcal daily.

Rapid: Calorie Deficit of between 800-1200 kcal daily.
fat
Choose which route you’d like to follow and subtract the calorie deficit amount from your daily calorie need to arrive at
burner:
A healthy, efficient
your Calorie Intake Goal. (E.g., if you want to burn fat quickly or have a lot of fat to lose, and your calorie need is 2500
fat-loss diet
kcal per day, your Calorie Intake Goal is (2500 - 800) to (2500 - 1200) = 1700 to 1300 kcal.
programme

Remember, you should never set a Calorie Intake Goal under 1200 kcal if you’re female and 1800 kcal if you’re male. If
your calculations suggest a diet with a caloric intake below that it may be that you have an unrealistic and potentially
dangerous goal in mind.

If you are already at your ideal body fat percentage/weight goal and you are looking to simply push your fitness to the
fighting
next level, this is the programme for you. With this programme you need neither calorie deficit nor increased intake. fit:
Simply use your daily calorie need as your Calorie Intake Goal. Quality nutrition for
ultimate fitness

Gaining lean, clean muscle can be achieved through one of two routes:

Conservative: Calorie Surplus of up to 10% of Daily Calorie Need. muscle

Rapid: Calorie Surplus of up to 20% of Daily Calorie Need. max:
Lean muscle gainer
Choose which route you’d like to follow and add the calorie surplus amount to your daily calorie need to arrive at your diet programme
Calorie Intake Goal. (E.g., if you want to gain conservatively, and your calorie need is 3000 kcal per day, your Calorie
Intake Goal is [3000 + (10/100 x 3000)] = 3300 kcal.
nutrition guide
calorie intake goal: nutritional level

Harris
BMR X Benedicts

Daily
Need

FAT FIGHTING MUSCLE

BURN FIT MAX

Conservative Rapid Conservative Rapid

500 - 800 800 - 1200 10% 20%

Calorie Intake Goal

Based on your Calorie Intake Goal, no matter which programme you are following (Fat Burner/ Fighting Fit/ Muscle Max),
you will be one of three nutritional levels:
LEVEL 1 LEVEL 2 LEVEL 1
1500 - 2199 kcal 2200 - 2999 kcal 3000+ kcal
diet plans
Selecting your diet plan is easy - refer to your goal set (fat burn/ fighting fit/ muscle max) and then look at your
nutrional level column. Remember, as you proceed with your programme and begin to see results, you may
have to re-evaluate your nutritional levels.

The CK diet plans are portion-based. Every plan recommends the number of daily portions each of the
following food groups: protein, dairy, fruits, vegetables, carbohydrates; in addition, you have a snack or filler
group - which comprises of foods you may eat in between your main meals.

The portions approach gives you a great deal of freedom - you simply have to make sure that during the
course of your day, you eat as many portions as are indicated in your plan.

For your convenience, we have prepared a selection of ideal foods, along with the quantities that will make
up a single portion serving. You may mix and match your choice of foods.

You are free to identify substitutes that suit your dietary preferences, provided they are healthy, quality foods
that meet your portion requirements calorie-wise. For instance, you may want to improve upon the variety
of vegetarian protein options in this guide - we would then advise you to use a resource such as www.
caloriecount.about.com or www.myfitnesspal.com to determine what quantity of your new food makes up
one protein portion serving (100 kcal).

Fats are an essential part of any healthy diet; every diet has an allowance of 1 tablespoon of sunflower/
canola/olive oil (120 kcal) per person, per day which may be used when preparing your meals.
 LEVEL 1 LEVEL 2 LEVEL 3

PROTEIN 5 7 9

DAIRY 2 3 4
fat
FRUIT 1 1 2 burner:
A healthy, efficient
VEGETABLES 2 4 4
fat-loss diet
CARBS 1 1 1 programme

SNACKS 4 4 6

LEVEL 1 LEVEL 2 LEVEL 3

PROTEIN 4 6 8

DAIRY 2 2 2
fighting
FRUIT 1 1 2
fit:
Quality nutrition for
VEGETABLES 2 3 3 ultimate fitness

CARBS 2 3 3

SNACKS 4 4 6

LEVEL 1 LEVEL 2 LEVEL 3

PROTEIN 5 7 9
muscle
DAIRY 2 2 2
max:
FRUIT 2 3 4 Lean muscle gainer
diet programme
VEGETABLES 2 4 4

CARBS 3 4 5

SNACKS 4 4 6
Tuna, Basa, Seer_85 gms Ham slices_85 gms Veggie burger_1 * Lentils_1/2 cup *
Prawns, shellfish_85 gms Turkey breast_85 Veggie dog_1 * Beans (Rajma, Lobia)_1/2 cup * PROTEIN
Chicken breast _85 gms Protein powder_1/3 cup Soya nuggets_85 gms * Tofu_85 gms *
1 SERVING = 100 CAL
Lean red meat_85 gms Egg whites_6 Chickpeas (cooked)_1/3 cup *

Cheese (low fat)_2 cubes Mozarella_40 gms Tofu_100 gms † Probiotic icecream_100 ml
Paneer_50 gms Parmesan_2 Tbs Yoghurt (plain)_200 ml Probiotic milk_130 ml
DAIRY
Feta Cheese_30 gms Skim milk_200 ml Buttermilk_250 ml Almond milk_200 ml †
Goat Cheese_30 gms Soy milk_200 ml † Frozen yoghurt_0.5 cup 1 SERVING = 120 CAL

Apple_1 medium Dried fruit_2 Tbs Mango_1/2 medium Peach_1 medium

Apricots_1 cup Fresh juice_160ml Melon_1/2 medium Pear_1 medium
Orange_1 large FRUIT
Banana_1 medium Grapes_1 cup Strawberries (sliced)_2 cups
Papaya_1/2 medium 1 SERVING = 100 CAL
Cherries or Berries_1 cup Kiwi or Watermelon_1 cup

1 CUP COOKED Bok Choy Carrots Eggplant Okra Sprouts

VEG/ VEG JUICE/
Broccoli Cauliflower Gourds Peas Squashes
VEG SOUP OR
2 CUPS LEAFY Brussels Sprouts Celery Lettuce Peppers String Beans VEGETABLES
GREENS Cabbage Cucumber Mushroom Spinach Tomatoes 1 SERVING = 50 CAL

Beans (Rajma, Lobia)_1 cup ‡ Idlis (brown rice)_3 ‡ Pasta or Noodles_1 cup Rice (brown or wild)_1 cup ‡
Chapatis_2 Lentils_1 cup ‡ Wholegrain Cereal_1 cup Tortilla (whole wheat)_1
Couscous_1 cup Multigrain Bread_2 Slices Pita or Khubz_2 small Yams_1 cup ‡ CARBS
Hummus_1 cup ‡ Oatmeal_1 cup Potato (2’’x3.75’’)_1 ‡ SERVING = 200 CAL

Fruit bars (no sugar)_1.5 Vegetable soup_1 cup Peanut butter_1 Tbs Cheese (low fat)_2 cubes
Fresh fruit (100 Cal)_1 Yoghurt (no sugar)_1 cup Soy nuts_4 Tbs Protein bar (100 Cal)_1
Fruit juice (no sugar)_160 ml Frozen yoghurt_0.5 cup Almonds/walnuts_2 Tbs Protein shake (100 Cal)_1 SNACKS
Dried fruit_2 Tbs Popcorn (no butter)_1 cup Pistas_15 1 SERVING = 100 CAL

* VEGAN, † LACTOSE-FREE, ‡ GLUTEN-FREE

tips on intelligent food choices
• If you have the time, make as many meals and snacks at home using • Never eat out of a bag/carton. Always serve yourself an appropriate
whole, organic, unrefined ingredients, where possible. portion size.

• Research healthier cooking methods. Often, with no extra effort, one can • Carry your portion sized snacks with you where ever you go.
improve flavours and protect the nutritional benefits of several foods by
• Invest in good quality non-stick cookware. While expensive, a good non-
cooking healthier. Bust the myth that healthy food is not tasty food. Try
stick pan allows you to cook with very little or no oil.
sautes, grills, steaming, roasting, stir‑fries, pan searing, stews, braising
and slow cooking. • Switch to a cooking spray, if you can. Cooking sprays are much healthier
than using cooking oils.
• Do not eat deep-fried anything.
• Research and compile a list of restaurants and cafes that serve healthy,
• Choose brown rice over white, refined rice. Ditto bread, sugar, flour.
quality foods. If you are eating out, stick to places on your approved list.
• Experiment with gluten-free flours such as millets, sorghum, cornmeal,
• Opt for fresh fruit juices, with no sugar added instead of carbonated
maize, brown rice, soya, chickpea - most of these flours are high in
beverages or packaged juices.
protein and flavourful alternatives to wheat flour (atta/maida).
• If you have to drink coffee or tea, limit your intake - never drink or eat
• Check the nutritional labels on everything you buy and eat.
anything as often as you like. Try to switch to black, no sugar beverages.
• Actively steer clear of foods with preservatives, thickeners, emulsifiers,
• Try fruit or flower infusions instead of tea or coffee.
stabilisers, artificial flavouring, coloring agents etc. (Check the ingredients
list for ‘E-numbers’ (food additives).) • If you drink alcohol, limit the number and frequency of your drinks.
Remember, any alcoholic beverage is high in calories and of no nutritional
• Keep your snacks low sugar. Simple sugars need to be utilised quickly,
value and will severely impede your progress.
so keep snacks with higher available sugars for a pre-work out pick up.

m: +91 97911 58888 | e: fight@combatikinetics.com | w: combatkinetics.com