Nutrition

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Nutritional based articles straight from cutandjacked.com's specialist writers 

Posted 22 November 2012 by Brandan Fokken

12 Quick Tips For


Holiday Eating

12 Quick Tips For Holiday Eating

Holiday eating is one of those things that if not monitored can and will get the best of you, and potentially send you into a tailspin of an unhealthy eating pattern that may last for days and even weeks to come. Here are some tips to make it through the holidays without all the guilt.

1. Be prepared.

Be prepared. Know that you will be in an environment with lots of temptations. If you mentally prepare yourself and set yourself up for eating success, you are more likely to stick to a healthy eating plan.

2. The past

If you have had success in the past with weight loss, healthy eating, or have reached a fitness goal, use that as a reason to stick to a healthy eating plan. Consider the weight loss you have achieved, the goals you have hit, and the healthy lifestyle you are living. Is splurging really worth messing all that up?

3. Alcohol

Alcoholic beverages are empty calories and make it harder for you to avoid temptation. So try to avoid drinking if possible.

4. Snacks

Eat a healthy small meal or snack before the special occasion so that you are less hungry and won’t overdo it.

5. Water

Drink plenty of water or other low calorie beverages so that you feel fuller
when you show up to your special occasion.

6. Small amounts

Eat the “bad” food in small amounts. It’s ok to have them in moderation.
Eat them slowly and enjoy every bite.

7. Hands

Keep your hands busy by holding a beverage. It is hard to overeat if your hands are busy.

8. Calories

Choose low calorie healthy snacks such as veggies, or lean cuts of meat.

9. Celebrate

Don’t deny yourself. People celebrate, mourn, and bond with food. So although you don’t want to overdo it, you also want to be a part of the festivities. You are NOT perfect and nobody should be expected to eat perfect all the time. It’s ok to splurge from time to time, and in doing so you won’t necessarily mess up your entire eating program. You can’t begin or end a diet with ONE meal. Watch your portion size, be accountable for what you are consuming, and you won’t end up overdoing it.

10. Focus

Focus on the environment around you; the conversation and having a good time,
rather than the eating.

11. Mints

Chew gum or have mints handy. These help with cravings for sugar and will keep your mouth busy keeping you from grazing on unhealthy snacks.

12. Temptations

If the only way you can handle temptation is to avoid it, don’t go.

 Written By: Brandan Fokken Bodybuilding.com sponsored athlete: Fanpage

Posted 01 November 2012 by Brittni Shae

Recipe: Protein Quinoa


Zucchini Bread

Recipe: Quinoa Zucchini Bread

Ingredients for one serving:

Dry ingredients:

1/4 cup quinoa flour
1tbsp ground flaxmeal
10g shelled pumpkin seeds
1tsp baking soda
1tsp cinnamon
1 packet Truvia sweetener

Wet ingredients:

3/4 cup liquid egg whites
1/2 green zucchini shredded
1tsp cinnamon honey
10 red grapes, halved
1tsp almond extract

Directions:

1. Preheat the oven to 375•
2. Mix all dry ingredients in a bowl
3. Add wet ingredients and stir
4. Spray a small glass pan with coconut oil spray
5. Pour ingredients into pan
6. Bake for 25-30 minutes or until firm in center
7. Top with melted raspberries or your favorite topping if desired.

Macronutrients:

Makes one serving without the toppings

368 calories
27g protein
35g carbohydrates
6g fat

Recipe by Brittni Shae: http://www.facebook.com/BrittniShae

Posted 17 October 2012 by Brittni Shae

Recipe: Protein


Pumpkin Pancakes

Recipe: Protein Pumpkin Pancakes

Ingredients for one pancake:

  • 1/4 cup Old fashioned oatmeal
  • 1/2 cup Organic canned pumpkin
  • 1/2 ounce (14grams) Almond meal
  • 3/4 cup Liquid egg whites
  • 1 tsp Cinnamon
  • 1 tsp Pumpkin Spice
  • 1 tsp Pure Vanilla Extract
  • 1 packet Truvia 

Directions:

  1. In blender add oats, pumpkin, almond meal, cinnamon, pumpkin spice, vanilla, and Truvia then stir together.
  2. Add liquid egg whites then blend for 30 seconds or until smooth.
  3. Spray frying pan with coconut spray.
  4. Turn on medium-low heat. 
  5. Pour contents into heated frying pan. 
  6. Turn over when bottom is lightly browned and bubbles form in middle. 
  7. Cook other side until brown.
  8. Place on plate and top with preferred toppings. I used powdered peanut butter or heated chopped plum. 

Macronutrients:

Serving size is one pancake without toppings

  • 314 calories
  • 26g protein
  • 27g carbohydrates
  • 7g fat
  • 8g fiber

Recipe by Brittni Shae: Facebook
Instagram : BShaeFit

 

Posted 18 October 2012 by Brandan Fokken

Healthy Bulking: 6 Foods To


Help Gain Mass Without Guilt

6 FOODS TO HELP YOU PACK IT ON
WITHOUT THE GUILT

The first impulse for most while attempting to add size after a prolonged diet or even during their first “bulking” experience is to immediately eat all the bad foods they can to add both quick size while also satisfying their hunger and junk food craves. This is not the best route to get the desired end result of strong lean muscles. Bulking up and adding extra muscle with minimal fat is the byproduct of increasing your training volume and your calories. Healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in tip top shape. Here are 6 foods that will help you to accomplish a healthy bulk without the guilt.

PROTEIN SOURCES:

Buffalo (Bison)

Comparisons to other meat sources have also shown that bison has a greater concentration of iron as well as the essential fatty acids. Bison has fewer calories and less cholesterol than chicken or fish, 76% less fat than beef, and 68% less fat than chicken, so you get more edible meat for your money. Bison also has 35% more protein than beef, so you can eat 1/3 less and still walk away satisfied.

Bison is also a natural source of creatine and one of the best sources of stearic acid, which is a unique saturated fat that has no impact on your cholesterol level. Bison can also be used interchangeably with beef in most recipes.

 

Salmon

Protein is important for muscle growth and recovery, which is essential for bodybuilders. Salmon offers nearly the same amounts of protein as beef, chicken and pork. Salmon is low in unhealthy saturated fats, which contribute to high cholesterol, but is rich in omega-3 fatty acids. These healthy fats offer a bounty of benefits, ranging from skin and joint health to combating heart disease.

The omega-3 fats found in salmon will help fight inflammation and keep your joints pain free as your training volume increases. Salmon is also rich in some of the essential minerals like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues.

CARBOHYDRATE SOURCES:

Quinoa

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster.

Quinoa has higher protein content than wheat, barley, or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains.

Quinoa has a higher than usual protein content for a grain and one serving also packs 33% of your daily zinc needs, a nutrient essential for optimal testosterone. Getting ample starchy carbohydrates first thing in the morning and in the 3-4 hours following your training session is an essential strategy for getting the calories you need and putting those calories to work building muscle instead of having them add to your waistline.

Oats

This muscle building food is very nutritious. Oats contain low fat and high fiber content. Oats are a good source of magnesium, selenium, manganese and phosphorous. Oats are a good source of vitamin B1 and dietary fiber which is useful in lowering your blood sugar. Since oats provide carbohydrates slowly, they are perfect for muscle building.

The continuous provision of energy during the day through rolled oats intake ensures optimum levels of blood sugar. Oats are also high in iron and are a good source of low-fat protein. The protein in oats is almost equivalent to the quality of soy protein, and combined with the dietary fiber, makes it the ideal food to start the day with.

FAT SOURCES:

 

Chia Seeds

Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during periods of growth. This would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Chia seeds are the richest plant source of Omega-3; they have more Omega-3 fatty acids than any other plant food, (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins: A, D, E, & K.

Avocado

The avocado's high nutrient density makes it an ideal ingredient for bodybuilders on a closely monitored diet. It contains more than twice the calories per gram than protein or carbohydrates making it easier for you to hit your higher than normal calorie targets. Your body also creates hormones and other important signaling molecules essential for muscle growth and good health from fats.

Avocados contain high levels of monounsaturated fats which can prevent the redistribution body fat towards your abs. This will help you keep your midsection tight while your get bigger. Avocados are also a great way to get extra fiber in your diet without filling you up. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.

Written By: Brandan Fokken Bodybuilding.com sponsored athlete: Facebook Fanpage

Posted 28 October 2012 by Jeremy Scott

GUIDE: Getting Ripped


With Carb Back Loading

GUIDE: Carb back loading

Sitting here tonight writing this article eating ice cream is a little out of the normal routine for a fitness professional and competitor like myself. As we all know eating things like ice cream and pizza are reserved for only extreme cheat days, or at least I thought that was the case. However, over the past few months I have amerced myself deep into the world of Carb Back loading. Eating things like ice cream, cookies, and various “cheat foods” post workout all while keeping my body fat in single digits during that span. Now many of you are wondering what the heck is carb back loading?

What is Carb Back Loading?

Well to get started quickly Carb back loading in a nutshell is when you back load your carbs so you are eating no carbohydrates before you workout, only proteins and fats throughout the day and saving all your carb consumption for post workout. Yes, you are reading that correctly you only eat carbs after you strength train and ZERO carbs before. I am not talking just eating brown rice and oatmeal after training, I am talking ice cream, cookies, milk shakes, and pizza in fact according to the research those simple sugars work best with back loading. Now before you do condemn me to the mad house, this theory was made popular by a guy named John Kiefer a Physicist who became a nutritionist, so there is some science and education to this method.

Now I come from the world of 'IF' intermittent fasting, (fasting for a minimum of 16 hours and eating for the remaining 8 hours of the day) so many of the principals in carb back loading came easy to me, as there is a fasting concept inside the back loading.

Before I get into that, let’s start from the main idea, when you sleep you are fasting essentially and when you wake up your body is a fat burning monster. Research has shown that cortisol which we know is a stress hormone rises while we sleep, and for most people on a regular schedule it peaks in the early morning around 7am. The idea with carb back loading is to wake up and eat nothing, that’s right the whole breakfast is the most important meal of the day idea is gone. In fact if you guys end up researching carb back loading on your own you will hear John Keifer say “breakfast sucks”. The reasoning for this is you want your cortisol level to drop, which they do naturally later in the day a few hours after waking up. To break it down you wake up, drink nothing but coffee or water and let your body just burn fat like crazy until you eat your 1st meal.

So, assuming you train later in the day after work let’s say 6pm, what does one eat during the day when they are carb back loading? It’s simple really, just proteins and fats and ZERO carbs during the day before you workout. I know most magazines and professionals will disagree with this as they suggest eating carbs pre-workout is essential and needed for energy. Honestly I use to think the same thing years ago, that I needed carbs before I workout or I will have no energy and be sluggish. The reality is you don’t need them pre-workout you can train all out hardcore on proteins and fats. The idea behind it is just like the short morning fast, without eating carbs pre-workout you can burn even more fat will you train during the session. I have found I feel more energized, motivated, and train like a maniac on no carbs pre-workout; you will be surprised when you give it a try for the 1st time how well you perform.

The Plan

Here is the basics on how to get started if you think this is for you.

To prime your body for this new eating style and lifestyle honestly you must go extremely low carbs for 10 days – Kiefer prescribes 30g or less each day. That’s right 10 days of 30g carbs or less, and trust me on this, it’s the hardest part of this whole program. We are only talking 10 days, which anyone can struggle through if they are serious about training and making changes. Protein intake is pretty standard 1g per pound – so if you are 200lbs eat 200g of protein per day. You can also eat as much fat as you like; now keep in mind proper judgment on this. Things like cheese, avocados, bacon, whole eggs, coconut oil and the list goes on and on. The restrictions on this program are limited, it’s based heavily on how you look in the mirror and feel from day to day.

On the 10th day of your low carb intake after you train that evening you can, as they say “carb up”. Your body will be ready to take in some serious carbs, and this is where the fun starts.

Consume around 1g of carbs per pound of bodyweight so if you weight 200lbs eat 200g of carbs or a little more if your body can handle it. The main thing to remember here is these are high-glycemic foods, ice cream, cup cakes, cookies, fries, pizza and so on. You will probably go to sleep full and bloated feeling happy and fat, upon waking you will probably find yourself looking lean and ripped.

Now you are in the world of carb back loading, from here on out, on all days you strength train (lift heavy weight) you can carb backload. On days you don’t strength train and just do cardio or have rest days eat as you would during the 1st 10 days with 30g of carbs of less just eating proteins and fats.

That in a nutshell is the basics of carb back loading and how it’s done.

A few other tips and my thoughts
before you get started -

  • Protein intake is 1g per lb per bodyweight.
  • Fat intake is at your own discretion, just be cognizant of the number.
  • Carbs on your off days 30g per day or less.

Carbs on backloading days range from 1 - 2g per lb of your bodyweight so for a 200lb man that would be 200g-400g carbs per back load.  If your looking to lose more body fat keep the carbs closer to the 1g, if you are looking to gain a little size keep it closer to the 2g per lb.

If you train in the morning there are modifications in the book Kiefer put out and he breaks down exactly how to do it.

Keep your protein and carb numbers in mind while you eat, but more importantly just check the mirror to see how you feel and look each day. If you are looking lean and ripped after time you are on the right path, if you feel bloated and look doughy odds are you might be overdoing the back loading so cut back on the carbs for a few days.

Conclusion

Overall my thoughts,... it’s a fun program to follow that allows you to eat some of the foods you love on a more regular basis. It also allows you to eat with friends and family enjoying pizza and ice cream from time to time. It’s not for everybody, but if you really struggle with your cheat meals this just might be the thing that gets you to the next level. It’s been a fun few months backloading as I love pizza and ice cream just as much as most people. Going forward I will probably be practicing a hybrid of intermittent fasting mixed with a little backloading.

From a health stand point there will be arguments on eating ice cream and pizza every week, from a personal standpoint my blood work has been as clean as ever even while integrating these foods into my life over the past few months. Again do a little research on your own and become educated on what best fits your health and training needs before moving forward. Best of luck and happy eating!

Resources: CBL 1.0 – for more info carbbackloading.com

Author - Jeremy Scott is the creator of www.jeremyscottfitness.com , PROLAB Sponsored Athlete, Nationally Published Author, and currently lives in and trains in Scottsdale, Arizona.

You can follow Jeremy on Facebook at: www.facebook.com/Jeremyscottfitness

Posted 11 September 2012 by Brandan Fokken

Chia Seeds: The Ancient


Food Of The Future

Chia Seeds: The Ancient Food of the Future

When you think of the word "chia" you probably think of chia pets, for good reason - chia pets are grown with chia seeds, but for centuries before, these tiny little seeds were used as a staple food by the Indians of the southwest and Mexico. Its use as a high energy endurance food has been recorded as far back as back as 3500 B.C. Once valued so much that they were used as currency, this unique little seed has exceptional nutritive and structural benefits. Little is known, however, of the seeds tremendous nutritional value and medicinal properties making them a true super food.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, “absorbability” having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. With Chia seeds, you retain moisture; regulate more efficiently the body’s absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained. In addition to these benefits, when soaked in water for 30 minutes, chia seeds form a thick gel. This gel also forms in the stomach when chia seeds are consumed. Researchers believe this actually slows down the rate at which digestive enzymes turn carbs into sugar, making it especially beneficial for diabetics and others with blood sugar issues. The slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during periods of growth. This would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

The word chia is derived from the Aztec word chian, which means "oily." Another unique quality of the Chia seed is its high oil content. Chia seeds are the richest plant source of Omega-3; they have more Omega-3 fatty acids than any other plant food, (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins: A, D, E, & K.

There are practically unlimited ways to incorporate the Chia seed into your diet. Chia, as an ingredient, is a dieter’s dream food. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper. Chia seeds must be prepared with pure water before using recipes. They can also help your diet by making you feel full. This is because they absorb 12 times their weight in water, forming a bulky gel which fills you up faster. Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods, unlike flax seeds, so they are a great addition in cooking, baking, or adding to your favorite beverage.

Uses of Chia Seeds:

Use ground chia seeds mixed with water to replace eggs in baked goods such as cakes, cookies, or cupcakes. Place 1 tablespoon of chia seeds in a cup and add 3 tablespoons of water. Allow the mixture to sit for about 15 minutes. 1/4 cup of hydrated chia seeds equals approximately 1 egg. By substituting chia seeds, you'll still get the binding action of the eggs but without the dietary cholesterol or risk of food-borne illness. And, for a fresh take on classic lemon poppy seed breakfast muffins, fold chia seeds into your cake batter in place of poppy seeds.

Ground chia seeds can be added to your favorite smoothies to thicken and add creaminess to the drink while also giving a punch of slowly digestible protein. More good news for athletes is the seeds' ability to help the body retain electrolytes, great for endurance athletes like marathoners or climbers.

  • Sprinkle them on cereal, oatmeal, salad or soup
  • Add them to any muffin, cookie, or cake recipe
  • Add them to pancake batter before you cook the cakes They are easier to digest than flax seeds, and don't need to be ground up. Those are just a few because you can literally add them to just about any food because their flavor is very mild and will not interfere with the taste of the food you add them to.

Written by Bodybuilding.com athlete Brandan Fokken: Fanpage

Posted 26 July 2012 by Brandan Fokken

How To Guide:


Carb Cycling Made Easy

Carb Cycling is a low/no-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption; essentially you are cycling your carbs to achieve a desired result. Most people have the misconception that consuming low carbs on a day to day basis for long periods of time is good for them. The main problem with low-carb diets is that they are meant as temporary diets; they deplete your energy and strength and are not the best method when attempting to lose body fat and retain muscle. You cannot eat that way forever. Your body needs carbs for daily functions.

There are also those individuals who preach high carb diets. While high carb diets help to speed your metabolism, they are not ideal for weight-loss or reduction of body fat as there is not a sufficient deficit to help you shed the pounds.
This is where carb-cycling comes in. Carb cycling is an in between Zig Zag type method that will give you the benefits of both a low and high carb diet which allows you to hold on to the muscle you already have and shed body fat. This type of diet will also help you maintain your sanity, strength, and endurance through the entirety of your program.

How it works

Carb cycling works by giving your body the fuel it needs to increase your metabolism and create a calorie deficit to increase fat loss. Days are rotated between high-carb days and low/moderate-carb days and in some cases no carb days.

There are typically three types of days when carb cycling- Notice some will not go “NO carbs” but instead follow a low to moderate and then high rotation.

  • High Carb
  • Low/moderate Carb
  • No/low Carb Days

Generally, if you do three days the three days are rotated, or cycled, equally, but there are many ways people set up a carb cycle. You can also do low/high or low moderate high.

Example: 4 low days and then a high, 2 low a no carb day and 1 high, 2 low 1 moderate and 1 high, etc. This type of diet should be tweaked, based on the individual's goals.

Generally the most common carb cycling approach used is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low-intensity training days. This plan is usually based on eating six times per day. Acceptable alternatives would be five or seven meals a day. Adjust your plan according to your goals and lifting schedule. Be sure to keep the daily ratios consistent with whatever meal plan you choose; more food per meal if you do 5 meals and less food per meal if you do 7.

Protein:

Protein is the foundation of a carb cycling diet .Assuming you are eating six meals each day, regardless of which type of day, you will eat a minimum of 1/5, 1/6, or 1/7 of your total daily minimum requirement for protein at each meal.

Example: If you are taking in 1 gram of protein per pound of bodyweight, a 200-pound male should eat at least 33 grams of protein at each and every meal. If the same person is set on a 5 meal per day plan they should eat a minimum of 40 grams of protein per meal and 28 if you are consuming 7 to achieve the same totals. Of course depending on your goal you may take your protein higher or lower, adjusting accordingly. On a low carb day you may take this number to 1.2-1.5- or even 2.0 grams per lb. of body weight.

Fats:

Keep dietary fats consistent throughout your plan. You will raise your fats on your low carb days and lower them on high carb days. Some individuals will even keep their fat and carb sources separate in their diet plan.

Carbohydrates:

This type of diet focuses on daily manipulation of carbohydrate consumption-hence the name “Carb Cycling” so carbs are a very important part of this diet.
There are three types of days in the diet, and they vary only by the amount of carbohydrates that are consumed. They are the low/moderate carbohydrate day, the high carbohydrate day, and the no/low day.

Low Carb Day

To achieve maximum results, you must calculate the ratio of carbs to fat and proteins. Your protein intake is higher during the low-carb phase. A woman will multiply her current body by 1.2; men will multiple his weight by 1.5. This number reflects the grams of protein required per day; multiple this total by 4 for your number of calories consumed by protein sources. To calculate your grams of fat, a woman will multiple her weight by 0.5 and a male by 0.8. This total number times 9 will reflect your calorie consumption. Find carbohydrates by multiplying a woman's weight by 0.6 and a man's by 0.9. This total multiplied by 4 will reflect total calories consumed through carbohydrates. Add the three totals to determine your daily caloric intake during this cycle.

High Carb Day

The high carb day is established using the same method, only this time, increasing your protein and carbohydrate intake while decreasing your fats. To determine the grams of protein and carbohydrates, a woman will multiply her weight by 1.4 and a man by 1.7. Fat grams are found by multiplying 0.3 by a woman's weight and 0.6 by a man's weight. These totals will reflect the number of nutrient dense calories you can consume on this day
You'll want to focus the majority of these calories right around the training period since this is when your body needs them the most. Plus by doing so, you'll find that the rest of the day stays quite similar in terms of meal planning to your low carbohydrate days.

No Carb Day

The no carb day is the simplest, yet most physically and mentally challenging day. It is exactly what it says it is, quite literally, no carbohydrates. You will get some carbs from the greens you eat, but not enough to affect your results.
Be aware that low and no days aren't exactly going to be easy, but you're going to get great results if you can push through them. Some people tolerate low carbs better than others. Only you will be able to discern if you are going too low for you to function properly throughout your day.

Scale:

The recommendations below are standard but can be adjusted to fit your goals. You can take the ratios given and increase them to make them fit your goals. Multiply your bodyweight by the numbers provided below OR by your own set number to figure how many grams of protein, carbs, and fats you will take in each day. To figure out the calorie consumption you will take the number and multiply it times 4 for both protein and carbs and times 9 for fat.

Carbohydrate Cycling Program Macronutrient Recommendations

Men:

Day Protein Carbohydrates Fat
High Carb 1.7g 1.7g 0.6g
Low Carb 1.5g 0.9g 0.8g
No Carb   0  

** All recommendations shown in grams per pound of bodyweight

Women:

Day Protein Carbohydrates Fat
High Carb 1.4g 1.4g 0.3g
Low Carb 1.2g 0.6g 0.5g
No Carb   0  

** All recommendations shown in grams per pound of bodyweight

MY PERSONAL DIET

I have tweaked my own numbers and they are a bit higher than the recommended protein to achieve the goals I have set for myself. As you can see you can manipulate this diet for your liking.

LOW DAYS (on high days meals I have the extra carbs in 3 meals-my fats also decrease on high days) 4 low days one high-repeat

High days are 50 grams carbs in first 4 meals. I choose oats for these meals because it’s easy to measure and I don’t mind eating the same thing over and over. I’ll periodically switch out oats for brown rice

  • 6:30 - Meal 1: 8 oz. chicken/turkey or 12 egg whites no yolk, just under a cup of oatmeal
  • 9:00 - Meal 2: 8 oz. turkey, one table spoon natural p. butter, 1 cup spinach
  • 11:30 - 12  - Meal 3: 8 oz. turkey, one table spoon natural p. butter, 1 cup spinach
  • 1:30 - 2 :00 - Workout/ immediately after 1 scoop whey Isolate protein
  • 2:30 - 3:00  - Meal 4: 7oz. Tilapia, 3 pieces of Ezekiel bread
  • 5:30 - 6:00 - Meal 5: 7oz Tilapia, 1 cup broccoli
  • 8:00 - 8:30 - Meal 6: 8 oz. chicken, 1 cup broccoli
  • 10:30 - 11:00 - Meal 7: 40 grams WHEY protein, 2 table spoons p. butter

Other examples:

 

  • Monday = No Carb
  • Tuesday = Low Carb
  • Wednesday = High Carb
  • Thursday = No Carb
  • Friday = Low carb
  • Saturday = High Carb
  • Sunday = Low Carb

 

  • Monday = Low Carb
  • Tuesday = No Carb
  • Wednesday = Low Carb
  • Thursday = High Carb
  • Friday = No carb
  • Saturday = High Carb
  • Sunday = Low Carb

Written By Bodybuilding.com Sponsored Athlete Brandan Fokken: Fanpage

Posted 06 July 2012 by Adam Bisek

Intermittent Fasting


For Fat Loss

Fasting for Fat Loss

When it comes to fat loss there are plenty strategies on what to eat, but what about simply not eating? You may scoff at this especially if you're like many fitness enthusiasts who have their tupperware ready to roll every 3 hours. But what I will propose isn't starvation, but rather a strategy known as intermittent fasting or IF for short. IF is a dietary protocol that utilizes periodic fasts and can be implemented in various ways. Not only does IF improve health and body composition, it improves cognition, saves on the grocery bill, and helps you live a lifestyle free of worrying about when your next serving of chicken breast and brown rice is.

IF helps your fat loss endeavors on both a physiological and psychological level. When it comes to what is actually going on in the body, fasting can increase insulin sensitivity as insulin levels will be lower chronically and of course acutely during the fast. In regards to your health this means a whole slew of things, but most importantly it decreases the risk of diabetes and all of its subsequent co morbidities (associate diseases). If we are talking about body composition, decreased insulin levels will make way for lipolysis, or fat burning, during the fasting window. A host of other hormones such as the catecholamine epinephrine as well as growth hormone help in this process. So as you can see the fasting period is very advantageous for burning off those love handles, but also for your longevity.

Free of the analogous handcuffs of frequent meal timing, fasting gives multiple psychological and cognitive benefits. Fasting allows one to experience psychological and actual physical hunger cues. The realization and differentiation of these two cues and the experience of feeling them allows dieters to understand when they are actually "hungry," or if some other cue such as social eating, or anxiety is making them "hungry". Mental clarity is also a perk of fasting, which may be a result of less frequent peaks and valleys in blood sugar levels. This leads to many reporting that they are more productive during the fast. Although much of the aforementioned benefits are anecdotal, it is because they are subjective, but the science and theory definitely supports their claim.

While there are a lot of benefits to IF, there are still many doubters. The root of much criticism may be due to lack of knowledge on how IF works, or simply because humans are creatures of habit and the long-standing frequent meal timing scheme has been successful for many dieters. Most prevalent is the concern of muscle loss or the inability to gain muscle while fasting. To address this several fasting protocols allow for the use of Branch Chained Amino Acid (BCAA) supplementation during the fasting window which stops muscle catabolism (muscle breakdown), and because of the Leucine content of BCAA's stimulates something known as the Mammalian Target of Rapamycin (mTOR). mTOR is a regulator of protein synthesis in the body, thus actually augmenting the building and repair process in regards to muscle. In addition the digestion rate of many proteins, such as casein, can take up to 8 hours, feeding the body with amino acids throughout a large portion of the fast if consumed at the last meal. Also of concern is binging during the feeding time which seems to be the biggest mistake for IF beginners, and is why this eating style may not be for everyone. IF doesn't allow for a free pass to eat anything, as food choices should still be centered around whole, nutrient-dense foods that mirror the same caloric content and macronutrient ratios as would be in a frequent meal style of eating.

The implementation of the various IF protocols are dependent on many factors. Essentially the protocol that best fits your schedule and your psyche is ideal. One of the most successful protocols is the "Eat Stop Eat" fasting method by Brad Pilon. This IF strategy employs 1-2 full 24 hour fasts during the week. It is suggested that the fasting days are on non-workout days. Another practical and successful IF strategy is the "Lean Gains" approach coined by Martin Berkhan, where there is an 8 hour window of eating and 16 hour fast each day (a 10:14 ratio of eating: fasting can also be used). It is suggested that your workout is near the eating window and ideally allows for your largest meal to be after your workout. Finally another popular, though more rigid, protocol is the warrior diet, which is a 4 hour eating window typically towards the evening each day. All of these approaches have been implemented with success as witnessed by their many testimonials and their popularity, but it's the one that fits into your particular lifestyle that will render the best results in fat loss and health.

It is important to realize that IF is just another way of eating. IF is a lifestyle not a diet, and is meant to free people from the rigidity of constant feeding and worrying about food while still giving great fat loss and health benefits. With that being said I by no means tout IF as being the best eating strategy for muscle gain, fat loss, or even health, but it is certainly one of the most successful. It all comes back to what works for you and what is practical. If you are able to fit a "diet" into your everyday routine, you are able to adhere to it, and most importantly you can see yourself eating that way the rest of your life, then it's the "diet" or should I say lifestyle that's going to work for you. So I leave you with a challenge, try one of the above eating strategies for one week, see how you do. You might be amazed at how easy it really is to fast for fat loss!

Written by Adam Bisek

Posted 09 August 2012 by Adam Bisek

Fat Loss Physiology:


Why "Diets" Don't Work

Fat Loss Physiology: Why "Diets" Don't Work

Why do we get fat? And when we try to lose it why do most fail or revert back? The answer lies in a simple analogous adventure into our prehistoric past. If we look at how our caveman and women ancestors lived and subsisted, and how our physiology seeks homeostasis, it is easy to see how diets are often unsuccessful in the long run.

The human body and its checks and balances are meant to keep us at just the right weight and body fat. Our fat cells, and to a smaller extent the cells in the lining of the stomach, secrete a hormone called leptin. That's right, our fat is an active part of the endocrine system. When we become lean our fat is lower and subsequently less leptin is produced and sent to the brain, and more specifically the hypothalamus. When this happens the hypothalamus decreases thyroid activity, down regulating our metabolism and also sends out hormones such as ghrelin and neuropeptide Y (NPY), which make us hungry. Think about it, if we go back to our caveman, it makes sense to decrease his metabolism in famine, and increase his hunger to seek his next meal. His body wants him to get back to a body fat that will support famine or the long winter.

The inverse happens when our body fat increases. Increased body fat increases the leptin signal to the hypothalamus and to this it increases metabolism via the thyroid, and decreases hormonal signals of hunger. Although our caveman needs to have enough body fat to survive the next famine, his body also realizes he needs to be lean enough to run away from the occasional tiger.

↓ Fat = ↓ Leptin = ↑ Hunger Hormones + ↓ Metabolism

↑ Fat = ↑ Leptin = ↓ Hunger Hormones + ↑ Metabolism

So how is it that obesity is an issue in the western society? Much like the body becomes resistant to insulin in Type 2 Diabetes, it also becomes leptin resistant. This is due to many things such as a sedentary lifestyle, over consumption of processed carbohydrates, elevated triglycerides, chronic stress, and toxicity just to name a few. This sounds a lot like the lifestyle of many Americans. Essentially the hypothalamus does not receive the signal despite the over abundance of fat and subsequently leptin. Luckily reversing leptin resistance can be accomplished by paying attention to the aforementioned lifestyle factors. Maintaining regular physical activity, increasing whole food consumption in contrast to processed foods, dealing with stress, decreasing alcohol consumption, and investigating and rectifying possible sources of toxicity will go a long way in dealing with leptin resistance.

So getting to our main point; why do "diets" fail? First it's because the modern conception of diet is incorrect, and means nothing more than a way of eating or a lifestyle. Essentially the same physiological mechanism that kept our caveman the right body fat still exists in our bodies today. When we begin to go into famine, which in modern day is merely caloric restriction through decreasing food consumption, our bodies’ natural mechanisms sense this over time and decrease metabolism. To compound this dieters try to create a caloric deficit by increasing activity, and in many cases this takes the form of long duration aerobic activity, although this may not always be the case. Now think about it, if our caveman were in famine would he go for a jog to expend energy, or conserve it? To this our body has to release cortisol, a stress hormone that helps liberate fat, glucose, and protein from muscle to provide us with energy. The only bad thing is that this hormone also likes to deposit fat in the abdominal region when elevated chronically! While this is all happening our body is in a net protein loss, which leads to loss of muscle. To pile it on our body also begins to send out this hunger signals ghrelin and NPY as it senses famine, and also because our stress hormones do a great job at stimulating NPY release. NPY is an interesting hormone because it makes us crave sweet things, not so bad for our caveman who would find some berries, but now those berries have turned into a snickers bar from the closest vending machine.

So that's where the common day "dieter" is left. Sporting a decreased metabolism, increased hunger for bad food options, increased circulating stress hormones, and decreased muscle mass. Not a good situation for maintaining the possible weight lost. The truth is that it's not about a number, it's not about weight loss, it's about fat loss. It's not about the mindset of a "diet"' but a change in a lifestyle. Successful and maintained fat loss is achieved slower and through making changes in lifestyle to increasing physical activity, making better food choices, decreasing stress, and being practical about what can be achieved.

When it comes to the traditional approach to fat loss, there is a lot left to be desired. Long drawn out aerobic sessions are not the way to go. While maintaining aerobic fitness is important, one can do so by maintaining a progressive resistance-training program that includes shorter more relatively intense bouts of activity. This maintains muscle mass and decreases the chronic stress response brought about by long duration steady state aerobic sessions. In addition to this a grocery list that includes plenty of sources of protein, fruits, vegetables, and some nuts, seeds, and healthy oils, while staying away from more processed foods found in boxes and bags will go a long way. And finally, use the trusty SMART goal model to establish specific, measurable, attainable, realistic, and time-oriented goals. Getting social support from friends and family, as well as accountability from a fitness professional will also better your chances of taking of the fat for good.

I hope this journey to ancestral homeostasis was enlightening or will at least save you or someone you know from falling into the traditional approach to fat loss. Until next time, get Big, be Strong, keep Fit, and stay Healthy!

Written by Adam Bisek

 

Posted 28 June 2012 by Adam Bisek

A Quick Guide On


BCAA Supplementation

A Primer on BCAA Supplementation

Few supplements on the market today tout strong backing from scientific research, of which Branch Chained Amino Acids (BCAA's) are one of them. They are immensely popular amongst the fitness community due to their positive effect on muscle building, as well as their use for staving off muscle breakdown while dieting. When utilized correctly in ones diet and supplement regimen, BCAA's can be one of the most integral additions to your proverbial supplement toolbox.

Getting to know your BCAA's

The amino acids Leucine, Isoleucine, and Valine are the family of building blocks that make up Branched-Chain Amino acids. These aminos are in a group known as essential amino acids, which are those that humans need to get from our diet and cannot produce on our own. BCAA's are unique because in free form, like found in Beast BCAA's or Aminolytes, are absorbed right into the bloodstream after digestion unlike intact proteins, which you will learn leads to many of their amazing benefits. Another interesting characteristic is that BCAA's can be metabolized by the muscle, providing immediate energy. Subsequently BCAA's have a strong anti-catabolic effect, in essence staving off muscle breakdown, and also a strong anabolic effect, driving protein synthesis to build muscle.

The Science

BCAA's are typically found in a 2:1:1 ratio. Research thus far has shown this ratio to be sufficient for performance, protein synthesis, and decreasing protein degradation. Higher ratios of Leucine are theorized to offset the uptake of valine, and Isoleucine, but as for right now that is nothing more than theory. Leucine is the heavy hitter of the bunch, activating key pathways in the body that regulate protein synthesis. Of which Leucine is a key regulator of the Mammalian Target of Rapamycin (mTOR) signaling pathway, which plays a critical role on skeletal muscle Hypertrophy, or the accretion of muscle tissue. Leucine can also help stimulate the Phosphatodyl-Inositol-3-Kinase pathway (PI3K) in addition to, but also independent of insulin, increasing glucose uptake and protein synthesis. Simply put Leucine is a rockstar when it comes to getting your muscle building machinery going, and prevents your body from using your muscle tissue for fuel during exercise or when in caloric deficit.

An Added Bonus

In addition to their muscle saving and building capabilities, BCAA's serve athletes and even liver disease patients in other ways! Research has shown that BCAA's can increase aerobic and anaerobic capacity, increase strength, power, and resistance to fatigue, as well as decrease muscle soreness from intense exercise. All these attributes would prove to be advantageous to almost any athlete. Stepping off the field of play, BCAA's have also been researched in clinically diagnosed liver disease patients. Liver regeneration, detoxification, and correction of plasma amino acid balance, are purported positive indications that BCAA's exhibit when administered to those suffering from liver disease.

When to take them and how much

When it comes to timing there are several windows:

▪ Upon waking
▪ Between meals
▪ Pre-workout
▪ During your workout
▪ Immediately post-workout
▪ Before Bed

That may seem like a lot, but the above list is ideal, not necessarily always practical. Of the list the three most important times would be upon waking, during, and immediately post-workout. Recommendations for dosing will range from as little as 200-300mg of each BCAA to 2-5 or more grams at each serving, with some recommending 20 grams. It seems the lower range dosing offers the least amount to receive any tangible benefit, with increasing efficacy up to 20 grams. My basic recommendation to reap marked benefits would be to supplement 2-5grams at each serving. If you’re carrying a good amount of muscle or are dieting 5-10 grams per serving is a sufficient amount. A single serving of Beast BCAA's provides 2.4 grams of BCAA's in a 2:1:1 ratio, which is perfect for a waking dose, between meals, before bed, and even post-workout. Aminolytes contain 6 grams of BCAA's per serving and also add in electrolytes to improve your performance and extend your time spent in the gym. Coming in a powder form, Aminolytes are a great option in the peri-workout window; pre, during, and post-workout.

The wrap up

So there you have it.  If you're looking to take it to the next level by gaining some more lean body mass, or want to keep your hard-earned muscle while acquiring that 6 - pack, BCAA's are the supplement for you. Remember a supplement is just that, a supplement to a good nutrition and exercise plan. Nail those down first then bring it to the next level. Until next time, get Big, be Strong, keep Fit, and stay Healthy!

Written by Adam Bisek

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