Rory Bell Nutrition

28/11/2022

A glimpse of my own journey

FEB 21, FEB 22, Today

(IF on Insta swipe to see composition journey)

Iv gone from 86kg at 32% bodyfat to 83 at 19.4%

Iv gained 8.4kg of lean mass and lost 12.5 kg of fat.

Although it’s physically possible to achieve these results a lot quicker. I feel that the changes iv made are sustainable lifestyle changes that will continue to prove valuable in the years to come.

I had to put in the work but mostly I had to take control of my nutrition.

After seeing these results I am no longer going to cut much weight. Instead I’m excited to maintain around 80-82 kg and push the body recomposition as far as I can at that weight.

I’m feeling proud of what I have achieved in securing a healthier and fitter version of myself.

Looking forward to a more muscular and slimmer version of myself in the future 💪👍

28/11/2022

Although it hasn’t happened overnight. My own journey has slowly progressed in the right direction.

Feb 2021, Feb 2022, Today
(If your on Insta swipe to see composition journey)

Iv gone from 86kg at 32.3 percent body fat to 83kg at 19.4 percent body fat.

Iv gained 8.4kg of lean mass. I have lost 12.5kg of fat.

I had to put in the work … but mostly I had to take control of my nutrition.

After seeing these results I will no longer be cutting any more weight. I’m going to recomp a little further and see how far I can push it with gaining lean mass at around 80-82 kg.

Feeling proud and looking forward to continuing my journey towards a healthier and more muscular self 💪

Although physically possible to achieve these results in a shorter amount of time. I feel the changes I have made are sustainable and long term.

21/11/2022

Day one of my 5kg cut.

I thought it would be nice to show you what a day of wholesome food can look like.

This is a deficit of calories for me which is enough for me to lose weight sustainably and as you can see it’s a bit to chew on. I’m not missing out on much (except precious calories 😭🤪)

Enough protein, lots of carbs and some nice added healthy fats 👍

I even managed to fit in my little scotch finger for desert ❤️

P: 25%, C:45%, Fat: 30%

07/11/2022

One way to get excited about the healthy stuff is to grow your own. This is todays haul from my garden 🥚🥕🥬💪

28/10/2022

My idea of a big breaky… 3 serves of veg, 2 eggs, 1 chicken sausage, sweet potato and Smokey garlic kraut.

26/10/2022

9 eggs = three days worth of lunches. Cook in bulk and help fool proof the process of healthy eating.

If it’s already cooked your Probly gonna eat it.

24/10/2022

Fuel 😍 Mongolian Beef, brown rice, garden salad, smokey garlic kruat from , avocado. 1/4, 1/4, 1/2, meat/protein, carbs, healthy stuff.

I sneak in some extra carbs because I’m a CrossFitter. Don’t judge me !! 😂

23/10/2022

When it comes to reaching your nutrition goals there is an order of priorities which determines your outcomes.

This pyramid depicts it really well.

You will notice supplementation is a tiny point right at the top. This is because there is no supplement out there that will magically achieve your goals for you. It is the icing on the cake when everything else is nailed down.

Before wasting money on them make sure you are eating the right amount, the right composition of foods, and getting your micronutrients via a healthy balance of meat fruit and veggies.

19/10/2022

Don’t always take fear mongering tactics as word without realising the context of the research.

This is a great example and one I hear often in the public.

Scared of aspartame? ⁠
⁠
OMG did you know aspartame turns into METHANOL, aspartic ACID, and phenylalanine. Chemikillz are so scary. Methanol can make you blind. Phenylalanine can give some people seizures. Aspartic acid is a fuel for some cancer cells! 😱😱⁠
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See how easy it is to make you scared without giving you proper context? ⁠
⁠
breaks down the science.⁠
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Yes aspartame produces all those compounds during its metabolism. But it’s ONLY 125mg of aspartame. ⁠
⁠
It produces methanol in a tiny amount, far less than you get in a glass of tomato juice, and not NEARLY enough to produce negative health outcomes. ⁠
⁠
Phenylalanine is simply an amino acid that can cause seizures in people with a condition called PKU where they are unable to metabolize phenylalanine and it builds up in the bloodstream. This occurs in 1 out of 10,000 people and is tested for at birth. And even if you had PKU, you are on a specialized diet for your ENTIRE life. A steak contains almost 30 times as much phenylalanine than you get from a can of diet soda. ⁠
⁠
Aspartic acid is a fuel for some cancer cells but it’s also an amino acids our bodies need in order to grow and survive. In fact, it’s one of the main fuels for the enterocyte and the gut and I know how much y’all love that gut health buzz word. Regardless, you get 30x more aspartic acid in a single egg.⁠
⁠
So before you buy into fear mongering information ask yourself:⁠
⁠
🤔Compared to what?⁠
🤔What is the dose to cause this effect and is that possible to get in said product/chemical claimed to cause health effect?⁠
🤔WHERE IS YOUR HARD EVIDENCE?

15/10/2022

For the average individual. This is a really great way to build a healthy balanced meal. If you did this 3 times per day and threw in a couple of bits of fruit you would more than likely see your body composition improve and you would be on the path to good health.

HOW TO BUILD A BALANCED MEAL //

Eating a balanced meal is key to staying satisfied and energised throughout the day!
A balanced meal typically consists of a source of carbohydrate, a source of protein, some healthy fats and one or more serves of vegetables. So what steps do you take to build a healthy balanced meal?

~ Step One – Fill half of your plate with non-starchy vegetables
~ Step Two – Fill one-quarter of your plate with complex carbohydrates
~ Step Three – Fill one-quarter of your plate with a good-quality protein source
~ Step Four – add a small amount of healthy fats

This might look like Quinoa (Carbohydrates) + Chicken (Protein) + Olive Oil (Fat) + Fibrous vegetables.

We hope this helps when creating your meals. Be sure to tag us in your meal posts this weekend!

[RTO 41564]

12/10/2022

Should you cut fat from your diet in order to lose weight?

The answer is no not necessarily. Although it would depend heavily on your current eating habits and desired outcomes there are some really important things to consider:

- Fat is a necessary nutrient. All of our cell walls are made from fat. We need fat in order to absorb important vitamins like D, E, K and A. It also plays an important role in heart health, hormone production and function as well as provide valuable energy.

- Fat makes us feel full. This is called Satiety and can help keep us on track with our healthy eating habits.

- Fat does not physically make us fat. The total amount of calories or "energy" that we consume is balanced out by how much energy we use. If we have a surplus left (we didn't burn it all) we will gain weight. We can control this by eating less food or being more active. Sure fat does provide 9 calories per gram compared to 4 for protein or carbs. But that doesn't mean we should cut it from a healthy diet.

- There is emerging research to suggest that low carb high fat diets can have positive health outcomes including improved heart health. Although this is not the current Australian dietary guideline.

The important thing to remember is that not all fats are created equal. Avoid trans fats and opt for other poly and monounsaturated fats. Think nuts, avocado, extra virgin olive oil, oily fish like salmon and eggs.

Saturated fats are somewhat controversial and currently its considered ok to consume up to 10% of our total diet from this source. You will more than likely get that from your meat and dairy if you consume it. There is more research to come in regards to saturated fat but its unlikely that you need to eliminate it from whole healthy sources.

Bottom line is don’t drastically cut fat out of your diet in a campaign to lose weight without considering all of the great things it can do for us.

For more individualised advice about how this looks for your own dietary needs. Then reach out!

09/10/2022

Rainy Sunday brunch. A tasty cheesy bacon Omelette. Looking after your health and weight doesn’t need to be restrictive.

This Omelette contains 3 eggs, 1 serve of dairy, 1 serve of vegetables and a side of fibre rich wholemeal toast.

This is a protein, mineral and vitamin rich breakfast. Full of healthy fats and a naughty little bacon treat.

It’s all about balance. Eating cheese and bacon (or fat in general) will not make you fat folks.

07/10/2022

I figured this one was appropriate for a Friday!

Anyone who knows me. Knows that I love a beer as much as any bloke…. Or women. But how does it effect our nutritional goals?

To begin with every gram of alcohol contains 7 calories per gram. Beyond this you need to consider what it’s mixed with.

Not only is alcohol energy yielding. But unfortunately it can have negative health effects if over-consumed….. what a drag I know 😂😂

Current Australian guidelines suggest no more than 10 standard drinks in a week and no more than 4 in a session. However it states that the less we drink the less risk we are at or related disease or illness.

If you know anyone who actually meets this let me know 😜

Although it may be part of our culture very heavily here in Aus. It doesn’t necessarily make it healthy or safe.

It is however possible to lose weight and still enjoy a couple of drinks. The less we drink the less risk we are at of alcohol related disease and health issues.

For more information check out this link or hit me up, one drink may be more than 1 standard drink => https://alcoholthinkagain.com.au/alcohol-your-health/what-is-a-standard-drink/

Happy Friyay!🎉

07/10/2022

Post CrossFit nutrition when you own chickens. So many eggs….

02/10/2022

A splash 💦 of whisty on the eggs is a handy low calorie flavour boost!

This plate is overflowing yet only contains 600 calories of nutrient dense food. Eating whole foods is a great way to fill up without overdoing it.

27/09/2022

Let’s talk vegetable intake.

Most Australians do not meet current guidelines. The Australian Dietary Guidelines recommend 5 serves per day for most women and 6 serves per day for most men.

This helps boost the fibre in our diets which plays an important role in digestive health and is though to help prevent certain cancers and other medical issues.

But just as importantly! It ensures we are getting adequate vitamin and mineral intake to help our body function optimally.

I like to start the day with a couple of serves to help tick some of the boxes early 👌

1 cup of raw salad veg or 1/2 cup of cooked veg is a rough guide to help get you started.

Mix it up seasonally and daily with different vegetables and different colours to help get a variety of minerals and vitamins.

Further reading => https://nutritionaustralia.org/fact-sheets/adgs-recommended-daily-intakes/

27/09/2022

No photoshop no Bulls! just a healthy delicious lunch.

Kangaroo and mushrooms make my day.

26/09/2022

Dem morning oats though 😍 loooove breakfast!