Nutritional based articles straight from cutandjacked.com's specialist writers
Previous episode, how to make Pita Chips:
By Recipe by Michael Kory
Let’s talk about how we can improve our results by eating big and less frequently.
“So wait; you’re telling me I can spend less time preparing food, eat bigger meals, and get the same, or even better results than the traditional eat-every-two-hours thing?”
Enter the wonderful concept of intermittent fasting. For those of you unfamiliar with the term, intermittent fasting is a fairly new concept within the health and fitness realm.
While fasting may not be popular among the masses, it’s gained a lot of ground within a select group of fitness folk – and it’s for good reason; it works.
Over four years ago, I found myself preparing for a photo shoot, and becoming completely obsessed with my 6 - 8 meals per day nutritional plan. By the time I was ready for my shoot, I was ready to give up on this whole ‘being ripped’ thing.And about that time, I found Martin Berkhan, who’s largely responsible for bringing the popularity of intermittent fasting to the strength and conditioning world. His solid approach is fairly simple to understand.You merely pick an 8 - hour window to consume all of your daily calories. Once the 8 hours is up, you fast for 16 hours until you approach the 8 - hour window the following day. Easy enough.For the typical trainee who hits the gym in the afternoon (say 4 - 6 p.m.), you will fast intermittently from bedtime up until about 12-2 p.m. the following day. So, if your 8-hour window begins at 2 p.m., you will cease your feeding at 10 p.m.
The goal here is to focus less on eating and planning meals, and more on the things in life that take up bigger chunks of your time. Fitness should complement your life as opposed to ruling it.
This means no breakfast outside of a few cups of coffee and no mid-morning snacks.
I’ll give you a sample of what my diet looks like so you can see how easily I implement a fasting approach to my daily life.
Wake, work and sip on coffee until about noon.
Break my fast with a shake (50g protein, 50g carbs, 10-15g fat from peanut butter),
return to work.
Head to the gym for an hour to train.
5 - 5:30 p.m.
Return home and prepare a large meal
(50-100g protein, 200-300g carbs, 10 - 15g fat)
9 - 10:00 p.m.
Consume my last meal
(either go out for dinner or have some lean meat, veggies, and more starch).
Wake, work and sip on coffee until about noon.
Break my fast with a shake (100g protein from cottage cheese and protein powder, 50g carbs, 10-15g fat from peanut butter), return to work.
Go for a walk in the woods, or down to the lake.
Return home to work some more.
(100g protein – usually a fatty cut of meat with veggies or a protein-heavy dairy selection consisting of yogurt, cottage cheese, etc.)
By making this change, I’ve reduced my needs to prepare multiple meals throughout the day, plus I’m able to enjoy very large, satisfying meals, which highly contributes to dietary adherence – especially when attempting to lose body fat.
For those who are unfamiliar with this approach, I’m sure you may have some questions and concerns, considering fasting is hardly publicized to the masses.
“I’ve always heard that eating more causes one to burn more fat and stoke the metabolic fire – is this not true?”
While this is a commonly held belief, it’s far from the truth. Multiple studies have proven that meal frequency has no bearing on metabolism. One study from the British Journal of Nutrition suggests there is no evidence that meal frequency has any bearing on weight loss when in an energy deficit . Another study from 2009 compares 3 meals per day to 6 meals per day and reveals no difference in weight loss when calories and energy levels remain constant. In the end, as long as protein and calorie requirements are met – the way in which this happens (meal frequency) is hardly relevant.
“Don’t I need to continually feed my body with protein to ensure proper digestion and a steady supply of amino acids to my bloodstream?”
For a good while, this has been a popular belief – the body can only absorb “x” amount of protein in a sitting (typical figures are 30-40g in a sitting). Thus, we arrive at the 6 - 8 meals per day thing to ensure we get enough protein. The good news is our bodies are much more complex and fully able to digest protein in large quantities – ensuring a steady stream of aminos in our blood to take care of the recovery and growth process. This study reveals a standard meal of pizza (600 kcals with ~37g protein) is still not fully absorbed even 5 hours after devouring it. What if you sat down at night and had a few large chicken breasts (~100g protein) in peanut sauce (fat), some potatoes? It only makes sense that this meal will be slowly digesting for hours to come without any fear of being deficient in amino acids.
Need further validation on the rates of protein digestion? Then read Alan Aragon’s article on the subject.
So, there’s no need to fear muscle catabolism here. Go ahead and enjoy a bigger, protein-dense meal the next time you’re out.
Building an amazing physique is tough. It’s not for the average, impassionate bro. It takes time, perseverance and commitment. But then again, anything worth achieving rarely ever comes without a fight.
If anything, I hope you now realize that even with limited time, you can still push towards your full potential by making effective use of your training with simpler, more efficient methods.
If you’re tired or stressed out from all the ideals around frequent eating, I encourage you to investigate and learn about intermittent fasting – then make it work for you and your schedule.
JC Deen is the author of JCDFitness – A No-BS Approach to Looking Great Naked, where he whimsically writes about intermittent fasting, strength training and the laid-back fitness lifestyle. Stalk him out on Facebook or pester him on Twitter.
 Wernborn, Mathias, Jesper Augustsson, and Roland Thomeé. "The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans." (2007): 31-32. Print.
 Bellisle, France, Regina McDevitt, and Andrew M. Prentice. "Meal Frequency and Energy Balance." British Journal of Nutrition 77.S1 (1997): S57. Print.
 Cameron, JD, MJ Cyr, and E. Coucet. "Increased Meal Frequency Does Not Promote Greater Weight Loss in Subjects Who Were Prescribed an 8-week Equi-energetic Energy-restricted Diet." British Journal of Nutrition (2010). Print.
 Martin, Berkhan. "Top Ten Fasting Myths Debunked (Major Update Nov 4th)." Intermittent Fasting Diet for Fat Loss, Muscle Gain and Health. Martin Berkhan, 21 Oct. 2010. Web. 02 Sept. 2011. leangains.com/2010/10/top-ten-fasting-myths-debunked.html
Blend it all together until it's all well mixed and then, with an electric whisker, whisk it for 2 to 5 minutes (sometimes the more you whisk, the fluffier it gets but I get impatient after 2 minutes). Enjoy!!! :-D
Recipe by: Anna from proteinpow.com
Ingredients: 32g quinoa flakes + 192g egg whites,
56g vanilla myofusion, half of a banana, vanilla essence, grated orange peel.
Instructions: Throw all the ingredients together and
fry them on a non-stick pan with coconut oil
4 big pancakes:
41g carbs 8 fat and 7.4g fiber
(+ your topping of choice)
Recipe by Anna from proteinpow.com
1. Good morning whey: Immediately upon wakening, down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.
2. Pre whey: It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.
3. Post whey: To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the starved muscle will have ample protein to draw upon.
4. Post training simple carbs: This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as Vitargo are good choices. This quick insulin spike will aid in recovery.
5. Post casein: If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.
6. Casein after dark: Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.
7. Creatine before: Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.
8. Creatine after: Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.
9. Glutamine: As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.
10. Carnitine: As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.
11. ZMA at night: The combination of zinc, magnesium and additionally vitamin B6 has actually been shown to increase IGF-1 and testosterone levels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.
12. The antioxidant C: With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation. Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.
13. The antioxidant E: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.
14. BCAAs: BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.
15. Arginine: converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.
16. Give green tea a try: Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.
17. Try one supplement at a time: Taking every supplement in the book all at once is not a wise practice. How will you know which one works and which one is a waste of your time and money? Take one for 4 to 6 weeks and documents your results. Over time you will know well enough what you need for your specific goals.
18. Not all supplements work for everyone: Do not be surprised if a particular supplement works for your buddy and not for you. Everyone has a different metabolism so be patient in finding what works.
19. Give some supplements time to work: As said before, give a particular supplement time to do its job. Being impatient will not only waste of your time but your money as well.
20. Look around for the best deals, Dynaplexx.com, bodybuilding.com for a huge selection
of your favorite supplements.
Written by Brad Borland, MA, CSCS
1. Eat plenty of protein: You’ve heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.
2. Eat the right kinds of protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish such as salmon and tilapia, chicken breasts, protein powders, egg whites with a few yolks, skim milk and fat-free or low-fat cottage cheese.
3. Eat the right kind of carbohydrate: Stick with complex carbs such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, wheat pasta, and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.
4. Eat healthy fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, natural peanut butter and oil dressings.
5. Eat your fruits and vegetables: Fruits and vegetables provide a myriad of benefits including a great source of fiber, photochemicals, vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.
6. Consume fiber: Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.
7. Don’t eat too much: We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that’s it! Eating beyond your needs will result in fat gain.
8. Eat a surplus while bulking: This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. Here is the main point: you only need around 200 to 400 additional calories to start gaining quality weight, not a buffet!
9. Eat into a deficit if dieting: The same hold true for the opposite. A 200 to 400 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.
10. Protein for breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids. Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day!
11. Complex carbs for breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight hour fasting.
12. Carb fuel pre workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Try around 50 to 100 grams of carbs.
13. Fast-acting protein pre workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. By having this rush of protein you will pack the muscle with protein and be ready for the rebuilding process when you are finished. Consume around 20 to 30 grams pre workout.
14. Quick protein after training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle building nutrients they need as fast as possible to grow larger and stronger. Consume around 40 to 50 grams of whey protein powder or egg whites.
15. Simple carbs post training: With your protein source you need fast-acting carbs as well. The simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 50 to 100 grams of a simple carb source with no fiber such as Gatorade, white bread, fruit juice, or dextrose.
16. No fats immediately after the gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.
17. Curtail the carbs at night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber. A meat or chicken salad with avocado and oil dressing would be perfect.
18. Cycle calories: After a while you will hit a plateau in your efforts to either lose or gain weight. The body is incredibly adaptable and sooner or later it will fight change. Try cycling your carbs by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.
19. Cheat once per week: This is similar to the last principle. Have one meal or entire day per week of whatever you want-within reason. Of course don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.
20. Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.
Written by Brad Borland, MA, CSCS
How would you like some bacon with your eggs? Why use olive oil when you have Lard? How about some real butter on your fish? Sounds absurd, but so did the personal computer in the 80’s. Saturated fat is making a comeback in the fitness community and the reasons why may shock you.
Ever since the 80’s we have been led to believe that saturated fats are evil. It is often believed that if you eat saturated fat, such as animal fat, your heart will explode and your waist will grow. So, if you want to stay healthy and fit, you should only consume plant-based fats such as vegetable oils and nuts, right? Not so fast.
Cultures from around the world have thrived on diets high in saturated fats for ages with far superior health than our own. Eskimo’s diets consist mainly of whale blubber, and yet they are not plagued by heart disease. The Samburu tribe in Kenya is known to consume up to 400 grams of animal fat daily. They too have very little fat related heart problems and do not suffer from weight problems. Even we Americans once had a diet that consisted of large amounts of animal fat. Guess what? We were more healthy and fit then than we are now! Why the bad rap?
A seven-country study, published in 1970, “supposedly” connected saturated fat to heart disease. The study, which was conducted by Ancel Keys, included the United States, Japan, Italy, Greece, Yugoslavia, Finland, and the Netherlands over a five year period. However, in three of the observed countries, the results did not support this conclusion. Since the study has been published, scientists have questioned the conclusion of the study.
Even though Ancel’s study was not fully supported, the American Government promoted the correlation between saturated fat and heart disease as fact. Once the government made a stand on this issue, the general public bought into this belief without much resistance or thought. Media outlets and medical experts bombarded the public with the idea that saturated fat was to be avoided, further solidifying the potentially falsely bad reputation associated with it. Fortunately for us, modern science is helping to shed a new light on this issue.
Modern science now reveals that stearic acid, palmitic acid, and lauric acid, fatty acids commonly found in saturated fat, are beneficial to our bodies. Stearic acid, which has no effect on cholesterol, converts to the same monounsaturated fat found in olive oil when metabolized. Palmitic and Lauric acid raise your cholesterol, but they raise more good (HDL) cholesterol than bad (LDL). LDL cholesterol has been proven to build plaque in the arteries, while HDL cleans plaque out of arteries. It is for these reasons that science now suggests that HDL/LDL ratios, not saturated fat consumption, is the leading predictor of future heart disease.
For fitness enthusiast this does not mean you should consume large amounts of saturated fats. Fats still contain more calories per gram than carbohydrates or proteins. However, this does not mean that you have to avoid animal fat like the black plague. After all, studies have shown that saturated fat does increase testosterone levels, and higher testosterone levels are essential to build an impressive body.
To get Cut and Jacked eat a diet high in protein, cycle your carbohydrates, and restrict your fat intake. A majority of your meat consumption should be from lean sources such as chicken, turkey, egg whites, and fish. With that being said, do not be afraid to eat some whole free ranged eggs or steak from grass feed cows. Remember, you must create a diet that works for you, so don’t be afraid to experiment with your fat consumption. Saturated fat is simply another tool you can use to get ripped.
Written by: Erick Ruiz Salgaldo
128grams of liquid egg whites + 26grams of pea protein powder + 9 grams of superveg + 17g brown rice protein powder and 26g hulled hemp seeds + Baking Powder.
Throw all the ingredients together and bake for about 25-30 minutes until a knife comes out clean at 150 degrees Celsius.
463kcal, 56g protein, 26g carbs, 13.3 fat and 8.1 fiber
Recipe by Anna from proteinpow.com