Ayub Ace Off Season Nutrition Phase 1 June 7

NUTRITION
Designed For: Ayub Ace

Nutrition Recommendations
Start Date: June 7, 2015
Goal Date: TBD
Starting Weight: 265

Current Weight:
Height: 5’10
Age: 26
Ø Meal Set Up
o Misc. Info (recommendations)

§ 1.5 - 2 gallons of Spring water per day minimum. This is a priority please make sure
you are drinking and its consistent I need you hydrated.
§ Make sure you are sea salting all meals
§ Other seasoning options (seasoning is recommended and not a bad thing)
• Pepper
• Garlic
• Tumeric
• Mustard
• Hot sauce
• Mrs Dash
§ I would prefer no diet sodas. Coffee is fine, use caffeine tabs if you need a boost.
§ Whenever oils are listed do not cook with them place them in your bowl/dish once the
food is cooked.
§ Your pre intra and post workout meals will never change in terms of order that you
eat them in. What I mean by this is if you plan on training early in the am following
your first meal than rather than meal 1 start your day with your pre workout meal then
intra then post then eat other meals.
§ Fresh caught fish is better than farm raised always.
§ Minimal to No artificial sweeteners added
§ Flash Steam veggies.
§ Your protein portions, rice, potatoes will always be cooked amounts. Oats raw
measure.
§ Protein powder quality is important do not just go off of taste or what is popular, I
highly recommend you insuring that your protein is either cross flow micro filtered or
cold filtered. Quality whey does not cause issues unless you have an issue with
lactose but I have seen numerous whey products of lesser quality cause issues with
seemingly every GI tract.

DISCLAIMER: Matt Jansen is not a doctor or registered dietitian. The contents of this document should not be taken as medical
advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a
physician. All advice is hypothetical and for entertainment purposes only. Always consult your physician or qualified health
professional on any matters regarding your health. All documents included or exchanged between Matt Jansen and the Client are
not be be copied, sold or redistributed without consent of Matt Jansen.
NUTRITION
Training Day Meal Layout –
o Off Day – Remove Peri Workout Nutrition
o 1 IU Gh 30-45 min PRIOR to Breakfast / OFF DAY: 1.5 Iu
o Take 1 Betaine HCL and 1 AD Ravenous Cap with each meal. Add 1 Matador to each carb meal
o Meal 1
§ 60g – 100% Whey Isolate

80g – Oats raw measure
16g – Organic Almond or Cashew butter
5g – fish oil
o Meal 2
§ 7oz – 96/4 grass fed beef, flank, sirloin or same cuts in bison
300g – sweet potato or red potato (skins seem to effect some so remove skins if so)
o Meal 3
§ 8oz – Sockeye or Coho salmon fresh caught cooked
140g – Jasmine rice cooked
100g – Fresh pineapple
o 2 IU Gh 30-45 min PRIOR to pre workout meal, 2 hours following Meal 3
o Meal 4 – Pre workout
§ 8oz – Fresh caught white fish (cod, Mahi, swai, flounder)

10g – Coconut Oil
80g – green vegetable cooked
o (Peri workout considerations) – See below
o Meal 5 - post workout meal
§ 6oz – Turkey Tenderloin or 99% ground turkey cooked

o Meal 6
§ 2 Whole Eggs
4 oz – 96/4 ground beef
50g – avocado
80g – cooked green vegetable
3g – Evening primrose caps
o OFF Day: GH 1.5 IU 30 min prior to last meal
o Meal 7
§ 40g - True Nutrition Whey Iso

4oz – Organic fat free greek yogurt
16g – Organic Almond or Cashew butter

NUTRITION
o (Peri workout considerations) – start sipping on this prior to training and throughout
session.
§ Carb source: 50g of carbs taken intra workout (Raging Full – Anabolic designs) or
other HBCD carb product. Being that all of these brands have different weights to =
gram of carb total I want you figuring out total scale weight you need based off of
product used to hit grams of carbs.
BCAA Source: 1 scoop (20g) aminotaur bcaa/eaa – Anabolic Designs – aiming for 5g
luecine
Glutamine – 10g
Creatine – 5g
Beta Alanine – 4-6g
Citrulline Malate – 6g
Agmatine Sulfate – 1g
Glycerol – 5g – Raging full has this already added
o Post Workout:
30g – Whey Isolate
*I recommend Raging Full as a great product to cover your needs here or individual powders purchased
through true nutrition. See discount codes for both below. I am associated with both of these companies
because I know that the products that they offer are top of the line and that is what I want for my athletes.
rd
They are not blends or mystery ingredients and they do not do 3 party distribution, which is another key
so that they can maintain a high standard in what they are producing. I would never recommend
something to you that I do not personally use and believe in.
*I want to see how you are responding to the diet first in terms of weight response and digestion
before we add in any free meals.
Free Meal:
Weekend: Have one meal/dessert of what ever you want just replace one of your normal scheduled
meals, I want to see how you respond to the diet and we will adjust accordingly.

NUTRITION
(Highly recommended health supplements, brands are just quality recommendations)
o General Health
§ Vitamin D - 10000iu daily
§ Vitamin C - 500mg taken 4x daily
§ B complex taken once daily
§ Solaray Multi Mineral – 2 caps taken AM / PM
o Heart Health/Anti Inflammatory/Kidney health

§ Vitamin K2 – 1 cap daily (life extension brand)
§ Ubiquinol COQ10 – 100mg split AM/PM (jarrow Formulas)
§ Curcumin – Life extension brand 400 – 800mg per day
o Cholesterol
§ Pantethine – 900 – 1200 mg total. Total amount divided 2-3x throughout the day
(amazon)
§ Plant Sterols – 2g taken once daily
§ Reversitrol – 200mg taken once daily
§ Citrus Bergamot – AM/PM on an empty stomach
§ Sytrinol – 1 cap AM / PM
o GDA: Glucose disposal agents

§ AD Matador – 1 cap taken with each carb meal
o Liver Support
§ NAC – 1000mg (Jarrow Formula)
§ TUDCA – 1000mg (mr supps)
§ Milk Thistle – 300mg taken 3x daily
o Digestive Aids
§ Digest Spectrum Digest Gold Enzyme – taken prior to meals
§ Betain HCL – 600mg at meals
§ AD – Ravenous 1 cap per meal
§ Refrigerated pro biotic Probiotic 15-30 billion cultures
§ Fiber supplement to reach fiber goals only if regularity is an issue or to help meet
fiber goals. I recommend to stay away from bulk insoluble fiber sources
• Now foods Acacia Fiber
• Now Foods Inulin (pre biotic)
• ***only if needed
o References:
§ http://examine.com/supplements/
§ http://nutritionreview.org/2013/04/gastric-balance-heartburn-caused-excess-acid/
o Discount Codes:
§ http://truenutrition.com/ CODE: matj1139 5% off / 10% off bulk orders
§ projectad.me CODE: MJ25 for 25% off

NUTRITION
o Discount Codes: Posing trunks contact CJ’s elite and let her know that you work with
me
§ Men's Posing Suits
• Spandex - $50 (Original Price $60)
• Wet Look Spandex - $50 (Original Price $60)
• Velvet - $50 (Original Price $60)
o AAS
§ Test Cyp/E – 125mg taken Monday and Thursday
o Anti Estrogens
§ Aromasin 25 mg every day for first 2 weeks
§ Following 2 weeks
§ Aromasin 12.5mg EOD
o GH
See Diet
Ø Cardio:
o HIIT Not Fasted
o 3 Session per week – Not fasted, post workout is best or Pre workout on leg days
for Type II fibers being that we are seeking max power output.
§ 5 min warm up
§ 4 x 20 seconds all out
§ 90 Second recovery between sprints
§ 5-10 minute cool down
· See attached video
§ Video: Modified Wingate Intervals
o Steady State Cardio fasted AM upon waking: Good consistent pace here aiming to
keep your HR 130-140.
§ NA

NUTRITION
Ø Answer the information below in bullet point outline. Update days based off of individual expectations
I have given you. Subject to change based off of needs and your season.
o Weekly – Monday
o o Weight chart: I expect current macros to be listed, cardio and any deviations as well as all
changes based off of the last update to be filled out correctly
o o Digestion: Brief feedback to how food is being processed
o o Recovery:
§ § Sleep
§ § Joint issues
§ § Hormones (females specifically)
o o Performance:
§ § Progress or lack there of in your current program
§ § Biofeedback in the gym
§ § Hunger
o o Any deviations to plan
o o Link to your progress picture album
o o Please send your complete update in the morning of your check in day!
o o CONTEST PREP ATHLETES: in the heading of your update please place “ “ weeks
out at the top.
Ø Ø Progress Pictures
o o Should be taken in the same spot around the same time of day for best comparison.
o o Provide pictures as laid out based off of what information I have given you.
o o These need to be taken by another individual or with a timer.
o o Try to avoid shadows
o o Full body (head to toe)
o Take your pictures preferably in the morning with the same amount of food / water in you
o Set up a private album on Facebook to maintain all progress pictures.
§ Provide me access to the album as well as a link to your album in the email each
week so we can.
§ With each upload add the date and current am weight of update day
o For Competitors (in season)
§ Wear your posing suit
§ Send your quarter turns and mandatories
o A note to improvement season athletes: As we work you into the off season update days
might be lessoned not because I do not care but more so that I want the focus to be on
progress and I find that if updates are too consistent the focus always seems to fall back onto
the scale which is not an assessment of true progress physically and mentally.

NUTRITION
Articles and References
Fluids containing a highly branched cyclic dextrin influence the gastric emptying rate.
Article credit: Bill Wills

October 2012: Cyclic Dextrins – the Ultimate Intraworkout Carb
By Bill Wills
The next rage in carbohydrate supplementation involves the use of designer glucose polymers called highly branched
cyclic dextrins (HBCDs). A few supplement companies are now including HBCDs as a major carb source in their
products, and some companies are even offering HBCDs as stand-alone product. A lot of claims have been made,
but do these “designer” carbs really live up to all the hype? What are HBCDs, how do they work, and how can we
use them as a tool to take our training, nutrition, and performance to the next level?
To answer these questions and more, we need to take a look at carb supplementation in general. It’s a good idea to
include some type of carbohydrate supplement in your intra-workout nutrition. This serves two purposes: to deliver a
rapid and steady supply of blood glucose to hard working muscles, and to harness the power of insulin, the most
anabolic hormone. This keeps performance up, protein synthesis on, and minimizes the inherently catabolic effects of
intense training. To that end, it is a common practice to use a combination of quickly digesting proteins such as
casein or whey hydrolysates along with a carb source in the intra-workout nutrition shake. While protein is obviously
important, the choice of the carb source is also key. The simplest way to go is to use simple carbs such as glucose
(aka dextrose). After all, all complex carbs are broken down into glucose before they are absorbed, and glucose is
absorbed very rapidly.
The problem with dextrose/simple carbs:

Although dextrose/simple carbs look good on paper, things are not so simple in reality. The human body is a finely
tuned machine. Nutrient density is sensed in the small intestine by special types of receptors called “osmoreceptors”,
which sense the concentration (also referred to as “osmolality”) of stomach contents as they exit the stomach. This
information is relayed back to the stomach through neural and hormonal messages, controlling the rate of gastric
emptying. If these osmoreceptors sense that contents exiting the stomach have a high osmolality, gastric emptying is
delayed. This is a problem with dextrose/simple sugars in general: In spite of warp-speed absorption in the small
intestine, glucose/simple sugar solutions (unless they are VERY dilute) have an extremely high osmolality. This
delays gastric emptying into the small intestine, where carbs are actually absorbed. Worse, in the context of an intra-
workout nutrition shake, you aren’t only delaying the delivery of carbs; delivery of those fast acting (and generally
pricey) protein hydrolysates will also be delayed. Use too many of the wrong type of carbs, and you might as well be
gnawing on a steak during your workout, which wouldn’t be a terrible thing, but good luck getting any amino acids
actually delivered to muscle tissue during in a timely fashion!
To understand how this works, it helps to understand osmolality. Osmolality is a measure of the concentration of a
solution in terms of osmoles solute (Osm) per kilogram of solvent. For our purposes here, the “solute” is the stuff
being dissolved (carbs, for the sake of our discussion), and the “solvent” is the stuff that does the dissolving (the
water in your intra-workout shake). To avoid overloading the digestive system, the stomach senses the concentration
of stomach contents as they pass into the small intestine, and regulates gastric emptying accordingly.
What about glycemic index?

Concentrated dextrose/simple carb solutions have a high osmolality, which delays gastric emptying. But doesn’t
dextrose have a high glycemic index? Generally when a “fast” carb source is desired, we choose one with a high
glycemic index, which is a measure of the blood glucose increase from carb consumption. Dextrose has a very high
glycemic index, so it does seem a bit paradoxical that high GI concentrated dextrose/simple carb solutions also delay
gastric emptying. To illustrate how this works, think of a horse race, where each different type of carb is a different
horse, and glucose is the fastest horse out there. The problem is, after the starting gun is fired, when all the slower
horses are off to the races (to the small intestine), glucose is stuck at the gate (in the stomach). Glucose isn’t worried

NUTRITION
though. It’s the fastest horse out there, and can easily make up the lost ground. Before the race is over, the gate
finally opens for glucose, which flies around the track, leaving all the other horses in a cloud of dust as it crosses the
finish line (i.e. absorption from the small intestine into the bloodstream). This nicely illustrates second problem with
dextrose as a carb source in your intra-workout shake. Blood glucose levels are not sustainable. Although delayed,
glucose absorption in the small intestine is extremely rapid, sending a huge bolus of sugar into the bloodstream.
Naturally, this causes a big insulin response to deal with all that blood sugar. The problem is that when insulin is
released in large amounts, it almost always does too good of a job. The increase in blood sugar is transient. After
insulin spikes, blood sugar decreases, usually causing hypoglycemia.
Of course a solution to the problem would be to constantly sip simple carbs throughout your workout. This fixes the
“sustainability” issue, but not the delay in gastric emptying. Unless you are dealing with an extremely dilute solution,
simple carbs in ample amounts will significantly delay gastric emptying. Not only will protein absorption be delayed,
but this is also a common cause of stomach cramps. This is one of the major reasons why people complain of
stomach issues when drinking these intraworkout drinks actually. Not good.
The fix: high molecular weight glucose polymers

Fortunately, there is a way to “trick” the stomach into releasing large amounts of carbohydrate into the small intestine
for rapid absorption. Rapid absorption isn’t our only concern though. Going back to the horse-race analogy, we a
need a horse that runs slow, but is also very fast out of the gate. This would provide a rapid, but sustained increase in
blood sugar. High molecular weight glucose polymers are ideal in this respect. When glucose molecules are linked
together to form high molecular weight polymers, one molecule can consist of hundreds to thousands of individual
glucose molecules linked together. These high molecular weight polymers have a much lower osmolality in
solution. As a simple example, compare a solution consisting free glucose molecules (i.e dextrose) to another
solution of equal volume with an equivalent amount of glucose, but in the form of high molecular weight glucose
polymers. (Remember, that osmolality = molecules of solute/ kg of solvent.) Because there are much more solute
molecules in the dextrose solution, a dextrose solution will always have a much higher osmolality than an equivalent
solution of glucose polymers. Now you understand the value of high molecular weight carbs; they have a much lower
osmolality in solution compared to free glucose, so they are emptied from the stomach extremely fast.
Although emptied from the stomach rapidly, high molecular starches are also very large, so they need to by
hydrolyzed into free glucose by digestive enzymes in the small intestine before they are absorbed into the blood
stream. This property makes them an ideal carb source; high molecular weight glucose polymers generally provide a
rapid, but very sustained release of glucose into the bloodstream. One of the most popular high molecular weight
starches in recent years has been waxy maize. The carbs in waxy maize consist almost exclusively of amylopectin, a
glucose polymer with a highly branched molecular structure. Because of an extremely long glucose chain length and
extensive branching, the starch in waxy maize has a high molecular weight. As mentioned above, high molecular
weight = low osmolality in solution. As a result waxy maize passes through the stomach much faster than an
equivalent glucose solution. The highly branched structure of the amylopectin starch in waxy maize also provides a
slower, steadier release of glucose into the bloodstream. This gives a rapid, but also sustained release of glucose.
Enter HBCDs
The current state of the art in carb supplementation involves taking natural starches like the amylopectin in waxy
maize and modifying their molecular structure to increase molecular weight as well as the extent of
branching/crosslinking. Increased molecular weight reduces osmolality in solution, speeding up gastric
emptying. Increased branching/crosslinking controls the access of intermolecular glucose linkages to digestive
enzymes, which extends absorption time in the small intestine. The result is an ideal carb source; one which passes
through the stomach very rapidly, providing a quick but also sustained release of glucose into the blood stream. With
these properties in mind, highly branched cyclic dextrins (HBCDs) were created. HBCDs are a new type of glucose
polymer that is produced by reacting waxy maize starch with a special branching enzyme, forming a cyclical
structure. The result is a glucose polymer with some ideal properties: HBCDs have an average molecular weight of
160,000 Da, so they have an extremely low osmolality in solution and a rapid gastric emptying time. (*Compare
HBCDs to dextrose, which has a molecular weight of around 180 Da!) The highly branched/cyclical structure of
HBCDs also provides a rapid, but very sustained release of glucose into the bloodstream (1, 2).
HBCDs don’t just look good on paper; preliminary animal research suggests they can actually increase athletic
performance (1). As you can see in the figure below from Takii et al. 1999, HBCD supplementation in mice
significantly increased swimming time to fatigue compared to glucose or water. These results are not actually
surprising; it makes sense that sustained glucose release provides a steadier supply of carbohydrates to burn when
glycogen stores are depleted by intense exercise.

NUTRITION
Wrap-up:
HBCDs are one of a number of new “designer” carbs that are definitely worth checking out. There are two very big
advantages to using these high molecular weight glucose polymers in your intra-workout nutrition. First, they provide
a rapid, but very sustained release of blood glucose. How rapid vs. how sustained depends not only on molecular
weight but also on the overall molecular structure, which determines how quickly enzymes in the small intestine are
able hydrolyze these large glucose polymers into free glucose for absorption. The use of a particular branching
enzyme with HBCDs resulted in a high molecular weight glucose polymer with some ideal properties. The second
advantage to using high molecular weight glucose polymers is that that they have a very low osmolality in solution.
Unless you are an endurance athlete, you probably include some type of protein isolate or hydrolysate in your peri-
workout nutrition. The last thing you want to do is delay absorption of this “fast” protein by delaying gastric emptying
with high osmolality carbs. More likely than not, there will be many more advances in the science of carbohydrate
supplementation in the future, and we’ll be here to keep you posted.
Until next month,
Bill
Reference List
1. Takii H, Ishihara K, Kometani T, Okada S, Fushiki T. Enhancement of swimming endurance in mice by highly
branched cyclic dextrin. Biosci Biotechnol Biochem 1999;63:2045-52.
2. Takii H, Takii NY, Kometani T, Nishimura T, Nakae T, Kuriki T, et al. Fluids containing a highly branched cyclic
dextrin influence the gastric emptying rate. Int J Sports Med 2005;26:314-9.


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NUTRITION

Designed For: Ayub Ace

Starting Weight: 265

o Misc. Info (recommendations)

o Off Day – Remove Peri Workout Nutrition

o 1 IU Gh 30-45 min PRIOR to Breakfast / OFF DAY: 1.5 Iu

§ 60g – 100% Whey Isolate

o 2 IU Gh 30-45 min PRIOR to pre workout meal, 2 hours following Meal 3

o Meal 4 – Pre workout

§ 8oz – Fresh caught white fish (cod, Mahi, swai, flounder)

o (Peri workout considerations) – See below

o Meal 5 - post workout meal

§ 6oz – Turkey Tenderloin or 99% ground turkey cooked

o OFF Day: GH 1.5 IU 30 min prior to last meal

§ 40g - True Nutrition Whey Iso

o Heart Health/Anti Inflammatory/Kidney health

o GDA: Glucose disposal agents

§ 4 x 20 seconds all out

§ 90 Second recovery between sprints

§ 5-10 minute cool down

· See attached video

§ Video: Modified Wingate Intervals

Articles and References

Article credit: Bill Wills

The problem with dextrose/simple carbs:

What about glycemic index?

The fix: high molecular weight glucose polymers

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