Nutritional based articles straight from cutandjacked.com's specialist writers
If you aren't tracking your calorie input somehow, then how do you know if you're eating a surplus of calories each day? You need bricks to build a house. Think yourself lucky you're able to eat lots!
Yeah - you read this in fitness/bodybuiding magazines but rep range is the loading parameter that should be varied most often! To fully stimulate fast and slow twitch fibres, 10 reps won't cut it after a few weeks sorry.
Yes it hurts. Yes it's a major stimulus to muscle building. No you can't just bash out your reps. Consider using sets of at least 40s length to really create a hypertrophic response!
Time your rest periods and stick to a predetermined time. You'll never know if that extra couple of reps was genuinely increased strength or just because you had a bit more time chatting. Measure and manage!
Did you know you build and repair muscle when you're resting? Most of us simply won't get enough recovery time if we train 7 days a week (especially with the reduced sleeping hours so many of us suffer from!)
Written By James Alexander Ellis
80% of all my clients have a fat loss related goal!
Here are some appetite control tips you may have not considered before:
1: Eat the Protein part of your meals FIRST, especially if you are eating a less controlled / measured meal. This is likely to fill you up and stabilise blood sugar response from any sugars/carbs you eat.
2: Adopting an intermittent fasting approach where you have a 16hr break between last and first meal can make it much easier to maintain a calorie deficit Less meals / food to track.
3: Many food cravings or hunger pangs are temporary and can be easily controlled with simple DISTRACTION. Make yourself busy for 20mins with your email or social media and your urges may well pass!
Makes about 15 pieces (5 servings).
1/4 cup raw coconut oil, melted (56g)
2 teaspoons confectioners style erythritol (10g)
1/4 cup cocoa powder (24g)
Chocolate raspberry filling:
1/2 cup natural chocolate whey protein powder (45g)
1/2 cup raspberries, mashed (62g)
1/2 teaspoon confectioners style erythritol (3g)
A note about substitutions: you might try replacing the whey with casein, but I don’t think vegan powders would work well in the filling.
Personally I remain lean all year round. Mainly because I think it should be a lifestyle and not some seasonal venture that people adopt when the summer time comes round. Now I know some people will take the argument, “but I’m bulking” which I accept. Of course intelligent periodization should form part of every person’s routine. But I typically draw people’s attention to the science around these crazy, 10,000 calorie a day ‘dirty bulks’….
So it’s widely known to induce muscular hypertrophy (and increase in the size of your muscles) you will need to create a ‘calorie surplus’. Put simply you eat more calories than you use/burn. But a mistake most strength and power athletes make is they reach for the burger, chips, cheese and ice cream. All the time telling themselves it’s ok since the extra calories will also add extra quality muscle. The problem is it doesn’t. Yes, sure your body meets its daily calorie needs but it will also be lacking in certain other vitamins and minerals that are needed for muscle growth. It’s basically a very narrow minded way of looking at nutrition and the human body.
Let’s take soft drinks and ice cream as a prime example. Not exactly known for being a great source of minerals and what’s worse is that a lot of them contain phosphates that have been shown to deplete the body’s iron stores. Iron is obviously hugely important to athletes since it’s vital for the transportation of oxygen by haemoglobin and muscles using oxygen by myoglobin. Having less iron in the body means less oxygen can be delivered to the working muscles. Again, is it any wonder you see these massive guys who are on a bulk yet struggle for breath walking up the stairs. Yes, they’re carrying more weight than their frame is used to (basic physics) but equally their body’s nutritionally handicapped by the lack of iron and oxygen circulating the body.
Talking more generally, junk food such as doughnuts or pastries lack various muscle building micronutrients such as zinc which serves as a cofactor in more than 100 enzyme processes within the body, the most important being to help build DNA, protein, insulin and testosterone production. Obviously insulin is needed by the body to shuttle key nutrients such as amino acids to the muscles and testosterone is a hugely important anabolic hormone and without sufficient zinc in the diet both are affected.
Whilst there are too many nutrients to name specifically, it’s important to note that high calorie diets can lead to nutrient deficiency or a new form of malnutrition as described by scientists Orit Kaidar-Person et al (2008) which will ultimately leave your muscles underfed and will stunt their growth. Therefore concerning nutrients, it’s much wiser to attempt a clean bulk and ensure you create a calorie surplus through more nutrient dense foods since this will ensure your body also receives the often overlooked micronutrients it needs for muscular hypertrophy. The next issue regarding a dirty bulk is related to your insulin sensitivity. Firstly insulin is a hormone responsible for shuttling nutrients to the muscles and insulin sensitivity relates to how much of the hormone insulin your body needs to shuttle these nutrients to muscles.
Put simply ‘good insulin sensitivity’ means your body only needs a small amount to transport nutrients to the muscles whereas ‘bad insulin sensitivity’ means your body isn’t very good at shuttling nutrients to the muscles and requires a lot of insulin, plus even worse than that you’re also on track to diabetes. Now whilst insulin sensitivity varies from person to person research shows that a dirty bulk won’t help matters. Specifically this relates to fast food and its content of trans fatty acids (trans fats) which is an artificially made fat that’s used when making pastries, cookies, doughnuts and French fries. It’s responsible for that ‘melt in your mouth’ type feeling you get from a really nice doughnut or cookie and although it tastes amazing, researchers Mark. A Pereira et al (2005) state it negatively affects insulin sensitivity. This means although certain French fries taste amazing and they will help you create a calorie surplus, they will detrimentally affect insulin sensitivity and therefore how effectively nutrients are transported to the muscles. This exact principle also applies with foods that are high in fructose such as certain pre-packaged cereals, junk food deserts, potato chips, soft drinks and shockingly certain snack bars that are advertised as healthy since researchers Heather Basciano et al (2005) found that diets containing a high amount of fructose again negatively affected insulin sensitivity. So again, whilst washing your ‘dirty bulking’ meal down with a litre of orange fizzy drinks may help you get the calories in, your muscles won’t thank you for the reduced insulin sensitivity (Bray G.A, 2010).
Finally (and very closely linked to insulin sensitivity) is how effectively you will be able to keep your body fat low and only build quality, functional mass for sport rather. Whilst insulin helps to transport nutrients to the muscles, it’s also the most lipolytic (fat storing) hormone in the body, shuttling fatty acids and glucose to fat cells to be stored as body fat. For this reason no strength athlete will want bad insulin sensitivity since this means their body will release more insulin which in turn reduces lipolysis (the burning of fat) and increases lipogensis (the storing of body fat.) The final point to consider is that whilst dirty bulking may produce short-term gains and also look very impressive as you stand on the scales and gain 5 lbs. a week, it may not be very good in the long-term and actually be counterproductive when you’re trying to build a stronger physique with more functional mass.
Written By Ross Edgley
Makes 9 brownies, one square 7" pan
Notes: A note about substitutions: Because each type of protein powder has a distinct flavor and texture when baked, I would not try substituting different types of protein powders in this recipe. If you'd like to use stevia in place of the coconut sugar, you'd save yourself a couple of grams of carbs per brownie. And remember not to over-bake these brownies!
Recipe created by Andréa's Protein Cakery: www.proteincakery.com
Blend all ingredients in a blender until smooth.
Yield: 3 servings
Macros per serving: 250ml
In this short article I would like to show how one can go to any restaurant and still eat in a healthy manner. The motivation behind this article is one of personal experience. As someone who loves food and trying out new places to eat I have encountered many menus with a variety of choices and have managed to choose the healthy options.
Health and fitness enthusiast are often caught between social dilemmas in terms of eating out with friends and staying healthy and in good shape. Eating out with friends is something we all enjoy doing, however we often have an internal battle with ourselves, as we know that eating out often means sugar and fat loaded foods that we just don’t need or want. This internal battle can lead to us turning down an invite to socialize with friends or in other cases just not eating at all at the restaurant. Whichever option you choose it is not the best social option and this can lead to “FOMO” fear of missing out.
In this short article we will explore tips and strategies of eating out at any restaurant and maintaining a healthy eating plan and still feel included in our social groups.
Tip 1: If you know the restaurant that you will be eating at then have a look online for the menu and have a quick browse at the menu options. By doing this you will prevent finding yourself in a dilemma at the restaurant and making an irrational decision.
Tip 2: Never go out to eat in a state of hunger as this can lead to bad choices and overeating.
Tip 3: Drink a glass of water before any meal.
Tip 4: Most places will have veggies in some form or another. Start off by looking for salad options but be aware that many places will have fancy salads that include many foods that are not too good for our waistlines. Do not feel shy to ask the waiter to add or take out an item from the menu to suit your needs. An example of this would be if there is a chicken salad on the menu but it also has feta cheese and a blue cheese dressing then simply ask for no salad dressing on the salad and to please take out the feta. If for any reason there are no salad options then have a look to see if any food come with veggies or come as a “side order”. In this case you can ask the waiter to please bring you a “side order” of these veggies.
Note: “side order” veggies could often be prepared using added butter or oils so ask the waiter to please not fry or add any of these things to them when prepared.
Note: Ask for salad dressing on the side, as salad dressings are often pure oils and sugar loaded. One can substitute the dressing for balsamic vinegar and/or olive oil with salad and/pepper to season.
Note: you may ask the waiter to chop and change the menu as you wish.
Tip 5: Have a look for a lean protein source including:
• Fish or seafood
• Chicken breast
• Turkey breast
• Lean cuts of meat
Note: Make sure that these proteins do not come with a dressing or topping such as cheese or sauces as these add high calories to the meal.
Note: Ask the waiter how these proteins are prepared. If the dish is fried then ask to have it backed or roasted.
Tip 6: Have a side dish or salad or veggies instead of fried chips
Note: Most side dishes with a main course come with a starch of your choice of either fried chips, potato or rice. Depending on your nutritional goal, stick with the un-fried option or a side salad. If one chooses to have a potato then ask the waiter to not put butter/margarine or cream on top.
This part of the meal is not a necessity. However if one does choose to have dessert then sticking to fruit is your best bet but try not eating all of it.
Tip 7: Having a cup of coffee/tea at this point is the best way to not feel left out if everyone is nibbling on something.
Written By Amir Laufert: www.facebook.com/amirlaufertnutrition
You can also wrap the fish in foil and place on the grill to barbeque for 15 minutes.
Yield: 1 serving
Macros per serving:
Yield: 6 crepes
Macros: 3 crepes
Makes one 6" cheesecake (8 servings).
All ingredients should be at room temperature.
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