Nutrition

gym jewellery cj banner lower horizontal 1-1-b.jpg

Subscribe To The CutAndJacked Newsletter

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

Posted 24 November 2011 by Louise Rogers

A Simple Guide To:


Speeding Up Your Metabolism

Increasing your metabolism

Over the years I have received numerous questions from men and women who have tried to lose weight by drastic measures in order to try and achieve the body shape they desire; including those who have essentially starved themselves for months, if not years.
When you cut your calories drastically it’s actually very restrictive on your body, and prevents your body from loosing fat. Your body goes into ‘starvation mode’ and starts protecting its fat stores making it very difficult to shift any weight! If you continue in this way your body will start using your muscle stores, and we know that the less muscle we have the fewer calories we require, all contributing to slowing your metabolism down!

So, without spending too much time on the science, I will give you a few suggestions on how you can start firing up a slow metabolism!

Firstly... as mentioned our metabolism is somewhat measured by how much muscle we have, generally if you have more muscle mass you will have a faster metabolism. Muscle also burns more calories than fat! So, a good first step would be to start a weight-training program. An intense weight training session can burn far more calories, and obviously engage many more muscles than what you would train if you were opting for a cardio workout only.

Eat more often

Try planning 5-6 meals per day, little and often. When I commence a competition diet the first changes I make to my regular diet are to begin splitting my meals up more throughout the day. Often during my diets I can eat up to 7- 8 times per day... every 2-3 hours depending where I am in my diet plan. You should never let yourself feel hungry, and eating every few hours will prevent this. Be mindful that if you do start eating like this you must exercise portion control with your food. I personally weigh my food so that I don’t make any mistakes. However you don’t have to be this strict about it. But keep in mind that portions should be small!

Breakfast

Eat breakfast!!!!! This is a sure fire way to kick-start your metabolism! I take on the majority of my carbohydrates during this meal, and add some protein. It’s normally my largest meal of the day and one I would never consider missing!

Protein

Eat more protein, it contributes to building muscle and will also help you feel full – which is a feeling that many people dislike about ‘diets’, that they never feel full! If you start eating protein with every meal you will definitely feel fuller for longer. Additionally it actually helps the body release the stored fat so that the body can use it as energy!

Drinks

Be mindful of what you drink... Remember juices from concentrate, alcohol etc are all packed with calories. However a coffee in the morning can help increase your metabolism.

Relax

Try and take some time out to relax... increased stress levels give rise to cortisol, and too much can slow your metabolism. Stress can also cause cravings, and you might find yourself wanting to eat fatty and sugary foods.

Sleep

Ensure you’re getting adequate sleep each night; sleep helps our bodies repair and grow. Some theory suggests that if you continually go without enough sleep your ability to process carbohydrates is lowered; your body will also struggle with the ability to function properly during the day meaning that it could struggle to burn calories if you’re trying to follow a diet.

One last point...

If you were looking to speed up your fat loss my best tip would be to exercise on an empty stomach before breakfast. There is a huge body of research to support this tip but in short, upon waking from sleep your body is depleted of glycogen (energy stores), so in theory if you do some form of exercise before breakfast you can utilise your fat stores. This method seems to promote more effective weight loss, although I’ve read other theories that contest this. However if I recall each diet I’ve followed to compete I have always done some steady low impact exercise before breakfast and it certainly works for me!

Written By Louise Rogers,  Website: louise-rogers.co.uk

Posted 17 November 2011 by Melih F. Cologlu

Build Quality Muscle: Post


Diet Anabolic Window

POST CONTEST/DIET ANABOLIC WINDOW

Most competitors look at the week or two following a contest as a time to cheat and eat junk foods. This is actually wasting a very unique period of time where the body can be an anabolic machine. Muscle gains may still occur even with a higher fat diet, however, a higher level of fat tissue is also very likely to form. After dieting for 10-12 weeks, the body is extremely insulin sensitive., and insulin is the most anabolic hormone. So this is a time to keep good carbohydrate sources high, protein high and fat low in order to turn those workouts into muscle. Not to mention the strength levels are starting to skyrocket due to the increase in overall caloric intake.

The reasons of extreme pumps in the gym is a result of many different variables including muscle restoration due to water restoration and super compensation glycogen storage. However these factors causing the huge pumps during workouts following a competition brings in more nutrients into the muscle tissue which in return could result in solid muscle gains. Considering the huge pumps in the gym, the timing of taking in your protein shakes and other supplementation becomes even more crucial for optimum muscle recovery.

RESEARCH: NUTRITION TIMING PHASE:
ANABOLIC PHASE

This window of opportunity is estimated as the 45 minutes following a training session. The unique qualities of this phase include the body’s need to replenish itself and its improved ability do to so. Ivy and Portman summarize the characteristics and goals of this phase as a shift from catabolism to anabolism. Enhancement of muscle blood flow, replenishment of glycogen stores repair and growth of tissue and reduction of muscle damage and bolstering of the immune system. Immediately following exercises, a myriad of factors create an environment for glycogen repletion and muscle tissue growth and repair. Thus anabolic hormonal increase.

As far as training intensity goes, at this stage it is recommended to use high volume training techniques. Using drop sets, super sets, DTP (Drastic Transformation Principle), and FST-7 style training technique etc… These techniques are mostly performed with moderate to moderately heavy weight and allow for a lot of blood to be pushed into the muscles, which help prevent injury. This makes the few weeks followed by a contest safer for the athlete since the body fat levels are still considerably low and the body is more susceptible to injury especially with the body being stronger due to caloric increase.

Conclusion:

Post contest or post dieting (for those who do not compete)

*Increase good carb sources

*Avoid junk foods

*Keep fats fairly low

*Keep Protein High

*Make sure to immediately drink post workout shakes and take supplementation

*Use high volume lifting techniques

*Do not lift too heavy and remember your body fat levels are still low making injury more likely to occur

*Many research studies have been done on having more blood in muscles lets muscles use nutrients more efficiently so take advantage of this window!

*MAIN GOAL:

During this phase add the most muscle tissue possible along with the
minimum fat tissue possible.

References: Ivy, J. & Portman, R. Nutrient Timing: The Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications Inc.

Written by:

Melih F. Cologlu ACPT Facebook fanpage: Facebook.com/pages/Melih-F-Cologlu

Supplement Deals And Recommendations

   

 

Posted 16 November 2011 by Matt Fusaro

Video Recipe: Protein


Strawberry & Banana Smoothie

Video Recipe: Protein Strawberry & Banana Smoothie

 

Supplement deals and recommendations

   

 

Posted 18 November 2011 by James St Leger

James St Legers Training Tips


To Help You On Your Way

1.Don't neglect your legs!

Yes they may be covered for the majority of the year, but that doesn't mean that they should be left out of your exercise routine. Squats and deadlifts work the entire body, and research has shown that they can activate the ab muscles far better than many traditional ab exercises, especially overhead squats. As you progressively train your lower body your core will become much stronger. Your core is required to stabilise your body in many other exercises, most sports, and day-to-day life, therefore your improvements in these areas should soar.

Your legs form the largest muscle group in the body and training with resistance weights will aid in the release of growth hormones. The benefit of stimulating a growth hormone response is important to bodybuilders and athletes as it has a positive effect on protein synthesis. It also promotes muscle growth and it affects the metabolic functions of your body in such a way that it can increase your use of stored fat while decreasing your use of carbohydrates for energy. So that's more muscle, less fat (therefore greater visibility of abs), greater strength, improvements in sport, and greater ability to do day to day activities...I still get puzzled when people say they never train legs...

2. Bigger Chest

For a bigger chest, train (not exclusively) on a slight incline, this will hit more of the upper part of the pectoral muscles which, when in a t-shirt, will give a much fuller appearance. Keep the incline to 30-45 degrees, as too much of an incline will bring more of the front delts into play, and take some of the strain off the pecs. At the top of the concentric phase of the lift, keep your elbows ever so slightly bent and don't lock out. Doing so also alleviates some of the tension placed on the chest.

Swap the barbell for dumbbells. Although barbells are easier for spotting, and great for negative reps, your hands are kept in a fixed position, which can limit the contraction on your pecs. Dumbbells will allow for a greater (wider) range of movement (ROM), and due to requiring more stabilisation, they can help even out weaknesses you may have between the right and left sides of the body. By increasing the ROM you are increasing the likelihood of more micro-tears in the muscle fibers. These will repair and become stronger. After a couple of weeks of using dumbbells, switch back to the barbell and you should feel a noticeable difference in your strength.

3. Bigger Arms

I see people doing 100's of bicep curls day in, day out, with the hope of getting bigger arms. And they get nowhere. Your biceps only fill up 1/3 of your t-shirt sleeve, with the other 2/3 being your triceps. Want big arms? Then you need to train your triceps too!

If you want to increase size, then you need to have the foundations of your program centered around compound movements. For the arms, this means close grip pull-ups, close grip bench press and dips. Reasoning is the same as the above point – when these large muscle groups are activated, a lot of growth hormones will be released. Very simply put, the more of them floating through your body, the greater the potential to grow, (growth is also dictated by a sound nutritional diet, so make sure you are taking in enough calories).

Then, by all means move onto isolation exercises – which should be performed using strict technique, aiming for 6-10 rep range, and don't train them more than twice a week. Also, don't do the same moves week in week out – your body needs to be continually challenged to induce growth, so mix up the exercises.

Personally speaking, late last year I focused loads on weighted pull-ups and dips and I hardly did any isolation movements. The result meant that when I eventually came round to changing my program, I noticed huge gains in strength with bicep and tricep exercises, and a noticeable difference in size.

4. Dealing with DOMS

Whether you've changed your program, introduced new moves, or are concentrating on the eccentric muscle contraction, DOMS are going to happen. That's a given! DOMS (delayed onset muscle soreness) is commonly thought to be caused by microscopic tears in the muscles and the swelling associated with those tears. The pain kicks in 1-2 days following a workout (it can be sooner though), and rarely lasts more than 5 days. If it lasts over 7 days, go and see your GP.

The best methods I’ve found to deal with them are as follows:

Warm up: Make sure you perform a thorough warm up, which will also reduce your chance of injury! Increasing blood flow to muscles makes them more elastic, so they are more resistant to micro-tearing.

Stretching: Although studies show that stretching does not relieve the pain associated with DOMS, stretching the muscles when sore will help to build more elasticity in the new muscle fibers. Thorough yet gentle stretching of the muscle groups you've worked after each session is always a good idea, and make use of foam rollers if you access to them. Stretching will improve circulation to the given area, bringing nutrients to your cells and removing waste byproducts.

Supplementation/nutrition: Vitamin C and E are well known for their anti-oxidant properties and their ability to reduce the proliferation of free radicals. These are thought to be generated during the inflammatory response, which could potentially cause more damage to the affected muscle. Protein, EAA + BCAA and L-Glutamine will get to work repairing damaged muscle tissue – so consume your post workout shake as soon as your workout is over. It will assist the recovery process, but not necessarily reduce the recovery time.

Massages and Ibuprofen: If they are really bad, then a gentle massage and ibuprofen can help relieve the pain, but will not speed up your recovery time.

5. When to supplement with protein

Yes there are lots of different supplements you can take, but all I'm going to cover here is protein, and the ideal times during the day that you should be consuming it. Whether dieting down or bulking up, protein should be consumed with each meal of the day. It is important to keep a constant supply of amino acids in the blood, so ideally you should be aiming to eat a meal every 2-3 hours. Just make sure your macro nutrient breakdown of each meal is linked into your goal. The result - if you are cutting or aiming to lose weight, this will keep your metabolism high. If you are bulking and looking to put on muscle, you will be providing your body with a constant supply of calories to help you grow.

Outside of those meals is when a protein shake can really be useful. As it is in liquid form it is fairly easy for your body to process quickly. So, if the budget will allow it, when are the most essential times of the day to be having a shake?

First thing in the morning: As you (hopefully) have been sleeping for a good 7-8 hours, and therefore technically fasting, a fast absorbing whey protein drink first thing in the morning will put a halt to your body's catabolic state.

Pre workout: 20g before a workout will ensure that your body is saturated with amino acids ready to start the repair process. Failing that, try to consume 8g of EAA (essential amino acids).

Post workout: 30 - 40g whey (or 50/50 split whey/casein) post workout will enable your muscles to begin repairing.

Before bed: As you will not be eating again for another 7-8 hours, consuming 45g micellar casein right before bed will keep your body drip-fed with amino acids while you sleep. Micellar casein forms a gel in your gut, slowing down the absorption process and keeping your body in an anabolic state for longer.

James On Facebook: facebook.com/James.St.Leger.Fitness

Posted 11 November 2011 by Pauline Nordin

Pauline Nordin's Top 5


Tips To Get Ripped

Tip 1: Balancing the weight

Getting ripped is not about suddenly transforming the look of your muscles by doing high repetition isolation work. That is so ineffective and won't overload your muscles like the exercises that train several muscle groups simultaneously. What do you think burns more fat: pedaling on a Mini-stepper or running in deep sand? The latter option, right. Same idea about choosing the right exercises. Do not spend sets on a peck deck machine when you can do dumbbell presses where you need to balance the weight. Balancing the weight recruits more muscle fibers than letting some dumb machine do half the work for you.

Tip 2: Measure up oils

Always always ALWAYS measure up oils. Do not ever pour it on a salad. When you order a salad at a restaurant, never get the dressing, croutons or what have you. Corn is also not a good food for leaning out: it's a grain and fast carb too.

Tip 3: Eat to control your hunger

Eat to control your hunger. You can make your oatmeal double sized but no extra calories by adding whole flaxseed or psyllium husk. *Do it like this: Cook the oatmeal according to the package. Then stir, add 3- 5 tablespoons of whole flaxseed or 1 tablespoon of psyllium husk. Stir. Cook for another 3 to 5 minutes. The fiber in the seeds bind with the oats/brans and you get a better serving.

Tip 4: Add one more set

Want to burn more calories? Add one set more on each exercise. If you add six different exercises that will yield six more minutes tops. In one week that might be 30 minutes more training which burns more calories for you.

Tip 5: Make it boring to eat

Make it boring to eat. Take your bowl or plate and sit where there is no TV, no magazine, nothing - look at the food, be present. You will find out that you will get full faster than if you eat while watching Seinfeld.

Checkout Paulines website at: FighterDiet.com

Posted 13 November 2011 by Brad Borland, M.A., CSCS

Supplements To Grow On:


What To Take And When

Supplements to Grow On:
Your guide to what to take and when

You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps. You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplement strategy to get you on the road to gains once again. But how much and when do you take them?

This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. So if it is mass that you seek, grow on this!
First let us list and describe the supplements used in this schedule. A thorough explanation is a must regarding timing and dosages. As with all workout and supplement programs, please consult your doctor before beginning.

Whey Protein

Whey Protein: As the “Big Man on Campus” of supplements whey is a staple of any supplement program. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. It will serve as a foundation to this supplement program. Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Whey is a convenient way to feed the muscle and boost gains especially when you need it most.
Regarding timing and dose whey is most effective when taken as follows (note: most dosages in this article will be for a bodybuilder weighing around 200 pounds):

20 grams upon waking in the morning: Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. This will shut down the catabolic state you may be in and get you on that road to growth once again. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Your body will thank you for the surge of amino acids!

20 grams pre-workout: It is time to get the levels of aminos in the bloodstream up once again. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early.
40 grams post-workout: This is primetime to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle.

Creatine

Creatine: Another well-known and effective supplement is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. For strength and size it can’t be beat!

3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.

3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth-producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

Casein Protein

Casein Protein: Another convenient protein source, casein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. Whereas whey is used for rapid absorption, casein is used when you need protein to “stick around” a little longer, maybe between meals or for when you know you will not get in another meal for a while.

20 grams post-workout: Take in 20 grams of casein along with your other post-workout supplements. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. This will also help you stay satiated until you eat your post-workout whole meal.

20 grams in the middle of the night: Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state. Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track. Now, you may have to set your alarm, but hey, it is all for a good cause.

Glutamine

Glutamine: Glutamine is considered a long-term commitment. Though not as noticeably effective as creatine, glutamine has many unseen benefits. As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, boosting growth-hormone levels and maintaining immune function so you can stay healthy. It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer.

7-10 grams upon waking in the morning: This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.

7-10 grams pre-workout: This will help you workout longer and keep up your intensity.

7-10 grams post-workout: Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.

7-10 grams 30 to 60 minutes before sleep: This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

Branched-Chain Amino Acids

Branched-Chain Amino Acids: BCAAs leucine, isoleucine and valine 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.

5-10 grams upon waking in the morning: BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue.

5-10 grams pre-workout: Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.

5-10 grams post-workout: This will enhance protein synthesis and depress the catabolic hormone cortisol, which can enhance muscle breakdown and limit testosterone’s effect on muscle growth.

Arginine

Arginine: Readily converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as amino acids and glucose as well as hormones like growth hormone, testosterone and insulin like growth factor-1 (IGF-1). Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth.

2-3 grams upon waking in the morning: At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.

2-3 grams pre-workout: This will enhance the natural increase of growth hormone before a workout.

2-3 grams 30-60 minutes before sleep: This is another time to take advantage of the burst of growth hormone, as arginine will only enhance this effect.

Tribulus Terrestris

Tribulus Terrestris: As a proven hormone booster Tribulus Terrestris can increase testosterone from cholesterol in the testicles. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. If you need that extra boost in power before a workout Tribulus delivers.

250-500 mg pre-workout: Get that extra surge of testosterone before heading to the gym.

ZMA

ZMA: ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to increase IGF-1 and testosterone levels. Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. The better you sleep the more opportunity your body has to grow.

30-60 minutes before sleep: 30 mg of zinc, 450 mg of magnesium, and 11 mg of B6.

Antioxidants

Antioxidants: Antioxidants have the ability to rid the body of free radicals, which are produced from periods of severe stress such as from an intense workout. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state.

500 mg of vitamin C at your post-workout whole meal: Vitamin C will help with joint health and immune function.

200-400 IU of vitamin E at your post-workout whole meal: 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.

The Schedule for Growth

Time of the day            | Supplements

Upon waking in the morning

20 g whey protein
2-3 g arginine
7-10 g glutamine
5-10 g BCAAs
Mid-day Whey (20 g)-casein (20 g) protein shake
Pre-workout 20 g whey protein
2-3 g arginine
7-10 g glutamine
3-5 g creatine
5-10 g BCAAs
250-500 mg Tribulus Terrestris
Post-workout 40-80 g simple carbs
20 g whey protein
20 g casein protein
7-10 g glutamine
3-5 g creatine
5-10 g BCAAs
Dinner      500 mg vitamin C
200-400 IU vitamin E
30-60 minutes before sleep                   20 g casein protein
2-3 g arginine
7-10 g glutamine
ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6)
Middle of the night 20-30 g casein protein

Summary

So there you have it. All of your supplement questions answered from timing to dosages, now you can get on the road to growth. This may seem like a lot to “digest” right now, but if you are new to supplements start by taking some whey protein at the specified times of day and then experiment with the others to see what will work for you. Everyone is different so some supplements may be a better choice for you than others. Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. In no time you will be on your way to a bigger self.

Written by: Brad Borland, M.A., CSCS: WorkoutLab.net

Supplement deals and recommendations

   

Posted 25 October 2011 by Anna from proteinpow

Recipe: High Protein


Creme Brulee

Protein Creme Brulee (Makes Four)

INGREDIENTS:

  • 1 heaping scoop of vanilla casein (I used 32g of ON's vanilla but feel free to add more)
  • 1 pack of unflavored gelatin powder (11g's worth).
  • 2 cups of milk

DIRECTIONS:

Heat up the milk (I used coconut milk from a carton but one could also use almond milk, hazelnut milk, hemp milk, or just regular cow's or goat's milk). When the milk is hot but not boiling (i.e. when you can stick your finger in and it feels hot but obviously not scalding), add the milk to the casein + gelatine and WHISK. Let it sit in the fridge for a few hours until it nicely congeals. Dig in!

MACROS:

73kcals, 3g carbos, 8.6g protein and 2.5g fat per serving

Recipe by Anna from proteinpow.com

Posted 24 October 2011 by Matt Karstetter

Matt Karstetter’s 5 Tips That


Can Make all the Difference

Matt Karstetter’s 5 Tips That Can
Make all the Difference:

1. Maximum Growth

1. Maximum Growth - Eat every two hours, approximately 50 grams of Carbs and 50 grams protein. If needed wear a wristwatch and set a timer for every two hours. Make the last meal of the day a protein shake. (50% Whey Protein, 50% Casein Protein) This will help fuel your body overnight.

2. Alternate Carb & Protein Sources

2. Alternate Carb & Protein Sources – Change the carb and protein source each meal.

Example: Meal #1 Chicken & Rice, Meal #2 Steak & Sweet Potatoes, Meal #3 Ground Turkey and White Potatoes. You can repeat the same meal more than once in same day, just don’t eat the same meal back to back.

3. Train Controlled

3. Train Controlled – Control and Isolate the specific body part, both on the descent and ascent of each movement and focus on correct form. The pace of your reps should stay the same when going up or down. Slow the descent to add negative resistance for additional stimulation.

4. Contraction

4. Contraction – Make a point to pause and squeeze at the top and bottom of each movement. Reduce weight if needed to get the adequate contraction at the top and bottom to keep full range of motion and proper form.

5. Water

5. Water – Water plays a role in nearly ever function of the human body. Consumption depends on size of the person, supplementation, diet, lifestyle, etc., but two gallons of water is generally a good daily goal most gym rats. Urine color is a good gauge to judge hydration as odd as it may sound. Keep your urine clear and you are doing a good job of keeping hydrated. Multi-vitamins however will dramatically affect color and is completely normal, so be mindful of this when analyzing your level of hydration.

Facebook: Matt Karstetter

Posted 28 October 2011 by Ashley P. Cologlu

Recipe: Simple


Healthy Stir-Fry

Simple Healthy Stir-Fry! (makes 2 “very filling” servings)

Ingredients:

  • *8 oz. Boneless skinless chicken breast ~or~ *8 oz. Shrimp
  • *1 lb. Veggies (frozen plain stir-fry veggies are easiest)
  • *1 cup brown rice
  • *1 - 2 tbsp. Kikkoman low sodium stir-fry sauce
  • *salt and pepper to taste

Instructions:

  • Cook chicken or shrimp on skillet using light coat of pam cooking spray.
  • Remove from skillet and dice chicken into tiny pieces.
  • Add chicken, vegetables, rice, and ½ serving of stir-fry sauce back to skillet.
  • Cook for 10-15 minutes on medium heat, covered, stirring often until veggies are fully heated.
  • *Drizzle remaining stir-fry sauce and enjoy!

Stats:

Nutrition facts per serving:
303 calories / 1 gram fat / 34.5 carbs / 31.5 protein

Need this to be lower in carbs?
Cut out the rice and save about 15 grams of carbs per serving!

Recipe by Ashley P. Cologlu

Supplement deals and recommendations

   

Posted 18 October 2011 by Brad Borland, MA, CSCS

Building Muscle & Burning Fat


Simultaneously - is it possible?

Do you often find yourself at a crossroads regarding keeping your hard-earned mass that you so tirelessly worked towards only to see it dwindle away as you diet down? Are you a “hardgainer” that has to fight for every ounce of muscle scared to death of reducing calories to get a more muscular midsection? More calories in equals more mass and fewer calories in equals less body fat – and it’s one or the other – right?

The age-old question if is it possible to gain muscle and burn fat simultaneously has been debated for many years. There are so many opinions from experts to people in the trenches that it is very difficult to sift through to the facts. Most will tell you that you must choose between the two in order to reach optimum success and that attempting both at the same time is futile. So why not just give up, reduce calories and sacrifice the muscle for better abs and more muscular arms?

Because you are better than that! You will find a way and put into practice a concise plan of action to reach your ultimate potential. The guidelines and plan included here are designed to help you not only keep, but build muscle while simultaneously burn body fat. It can be done with a little planning, discipline and hard work.

The Right Amounts

One of the single, most imperative principles in this plan is to eat the right amounts of macronutrients (protein, carbohydrates and fats). By manipulating these foods and staying strict with the guidelines your goals will soon be in range. Diet is so important that without adhering to these principles you will surely never reach your physique goals.

Protein

Protein: As the main source for building muscle, protein is absolutely necessary for your muscle-building strategy. Take in around 1 to 1.5 grams of protein per pound of bodyweight (this equates to 180-270 grams for a 180 pound individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.

Carbohydrates

Carbohydrates: Carbohydrate is a great muscle-sparing energy source. This particular macronutrient will be drastically manipulated as the diet plan goes along and will play a major roll in its success so be extremely mindful of your intake on a daily basis. Be sure to have an intake mainly of complex carbohydrates and fiber. Sources include brown rice, wild rice, sweet potatoes, whole wheat bread, wheat pasta, vegetables, some fruits and Ezekiel products.

Fats

Fats: Never count out a healthy fat. Certain fats are essential regarding maintaining hormones such as testosterone, increasing fat burning and aiding energy levels. Healthy fats will be utilized to replace carbohydrate on certain days to keep blood sugar levels steady and help with satiety. Good sources include avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds.

Light the Furnace!

Now let’s look at how we can implement these macronutrients and manipulate them in such a way as to build more strength and mass while torching our fat stores. Protein levels will stay somewhat the same throughout the plan. You need that steady stream of amino acids to feed to the muscles for recuperation and repair to take place. Try out one gram per pound of bodyweight and assess your progress. If you find yourself stalling, try to up it to 1.25 or 1.5 grams per pound and then reassess. That is about as high as you will want to go with protein – the rest is up to carbohydrate and fat manipulation. Give each change in protein amount about four weeks before reassessing.

Here is the tricky part. Now you will start to manipulate carbohydrate in such a way as to trick the body into delving into its fat stores for fuel. You will have high, medium and low consumption days. You will eat low carbs for two to four days followed by medium and high days. On the low days your body will burn fat for fuel and save muscle so as long as your protein intake is high enough. Before you starve your body of energy after so many days of low carbs (which if prolonged could lead to lower testosterone levels and metabolism) you will have a day of moderate carbs and another day of high carbs. This will shuttle in fuel to the muscle, rev back up your metabolism and be burned without storing body fat. Carbohydrate intake will be approximately .5 grams per pound of bodyweight for low days (90 grams for a 180 pounder), 1.5 grams per pound on medium days (270 grams) and 2.25 grams per pound on high days (405 grams).

Fat intake should hover around .25 grams per pound of bodyweight or 20-30% of total calories. However, on low carbohydrate days it would be wise to increase your healthy fat intake slightly. This will ensure your hormone levels will stay steady and will supply you with ample energy for your grueling workouts. On the low carb days simply increase your fat intake by 50%. Remember that one gram of fat has over twice the amount of calories of carbs, so a little goes a long way. For example, if you had half of an avocado on a salad, now on low carb days you will eat ¾ of an avocado.

The Muscle-Building Fat-Torching Sample Diet

 

Low Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
½ cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1.5 ounces of almonds

Meal 3
6-8 ounces of meat, fish or chicken
Green salad with 3 tablespoons of olive oil dressing

Meal 4 (preworkout)
½ of an apple or banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ½ avocado

Medium Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
1 cup oatmeal (dry measure)
Cinnamon for taste
1 tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple

Meal 3
6-8 ounces of turkey with two slices of wheat bread and 1 tablespoon of light mayonase
Green salad with 2 tablespoons of olive oil dressing

Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 cup of wild rice cooked

High Carbohydrate Days

Meal 1
3 eggs and 4 egg whites
1 ½ cup oatmeal (dry measure)
Cinnamon for taste
½ tablespoon of natural peanut butter

Meal 2
2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
1 ounce of almonds
1 apple

Meal 3
6-8 ounces of fish
Green salad with 2 tablespoons of olive oil dressing
1 ½ cup of wild rice cooked

Meal 4 (preworkout)
1 banana
1 scoop of whey protein powder mixed in water

Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
12 ounces of Gatorade

Meal 6
6-8 ounces of meat, fish or chicken
Broccoli, green beans or peas or green salad with ¼ avocado
1 medium sweet potato

By Brad Borland, M.A., CSCS: WorkoutLabs.net

Supplement deals and recommendations

   

Pages

gmt banner_clean 1.jpg