Posts Tagged ‘eating’
Wednesday, October 19th, 2011
Transitioning from bulking to cutting can be complicated. Most often, the transition is done improperly and we end up either losing precious muscle mass during a cut or gaining too much fat during a bulk. I’ve been there and so have you, don’t kid yourself.
When switching from cut to bulk, we might overestimate the rate at which we can gain muscle, which results from a lack of knowledge about the human physiological response to dieting. Some inexperienced bodybuilders might make an immediate switch from a strict diet to free eating, which results in the immediate reversal of any recent diet progress.
Of course strategies will differ dependent on the individual, but the basic concept should remain the same. You will have to accept that your first couple attempts at bulking will result in either very little muscle gain or unnecessary fat gain. It is all a matter of trial and error.
Let’s examine a couple different diet transition strategies.
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Tags: bodybuilding, bulking, cutting, Diet, dieting, eating, fat loss, lean mass, lose fat, lose weight, nutrition, weight loss
Posted in Bodybuilding, Diet, Nutrition Tip | 1 Comment »
Friday, June 24th, 2011
Can Bodybuilders Digest More Than 30 Grams of Protein in One Meal?
This myth has been around since the late 1970′s, and I really can’t figure out why or where it originated. There are about a million theories about how much protein, fat, and carbs should be eaten each day, each meal, even each hour. Most bodybuilders are concerned about eating exactly the right amount of protein, because they want to maximize muscle gain but they also want to avoid any excess calories, even from protein, getting stored as body fat.
So, how much protein should we eat in a single meal? How much can our bodies process at once? Some nutritionists say only 20 grams, while many professional bodybuilders consume as much as 100 grams in a single meal! What’s the truth?!
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Tags: bodybuilding, Diet, eat, eating, food, how to eat, meal, myth, nutrition, protein, when to eat
Posted in Bodybuilding Myths | 4 Comments »
Friday, June 17th, 2011
Should Bodybuilders Eat Sugar?
Another food myth. This time we have to decide if eating sugar is acceptable in a bodybuilding diet. Sugar can do some nasty things to the body, but it can also help sometimes. Let’s look at the pros and cons of eating sugar so we can decide how, when, where, and why to eat sugar, if at all.
The Myth
Similar to eating before bed, the sugar myth is another controversial subject about which everyone seems to have an opinion, whether educated or not. The two common opinions on sugar are as follows:
- Sugar will cause obesity, diabetes, and rotten teeth, so it must be avoided at all costs.
- Artificial sweeteners are bad for your health or taste horrible, so we must use sugar in our meals, drinks, and recipes.
The first opinion, that sugar has no place in a bodybuilder’s diet, is the most common myth that needs to be debunked. The second opinion is gaining in popularity, and although there is some sense in this approach, it too can be over used.
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Tags: bodybuilding, bodybuilers, Diet, eating, food, Fruit, healthy food, nutrition, post-workout, sugar, sugary, unhealthy food, workout
Posted in Bodybuilding Myths | 1 Comment »
Monday, June 13th, 2011
Should Bodybuilders Eat Late at Night?
Bodybuilders are subjected to a million different tips about what to eat, when to eat, and how to eat. We are constantly looking for new foods and diet strategies to help us gain muscle but not fat, or to lose fat but not muscle.
So what is the truth? Should we listen to Oprah? Should we listen to Mr. Olympia? Is Atkins right or does Intermittent Fasting work better? As an individual you need to try different strategies in order to see if they work best for you.
The Myth
It is common knowledge that if you eat before bed, those calories will stored as fat. It might be considered common knowledge, but is it true?
The Truth
For athletes looking to gain muscle mass and strength, one strategy that I have used and recommended to clients over the years, is to eat within 15 minutes of going to bed at night. Not junk food. Nothing full of fat and carbs. Instead it should be a small meal of slow-digesting protein with an optional small amount of complex carbohydrates.
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Tags: bodybuilding, Diet, eat, eating, fast, fasting, food, how to eat, intermittent fasting, myth, nutrition, when to eat
Posted in Bodybuilding Myths | 4 Comments »
Wednesday, May 25th, 2011
5 Ways to Improve Your Chances of Sticking to a Strict Diet
Your research is complete. You have a blank food log ready to go. You know exactly how many carbs, proteins, fats, and calories to eat each day. You even have an alarm set to go off every 3 hours to remind you to eat a snack or drink a protein shake. You’ve got anywhere from 10-20 weeks to reach your target body fat, but you know full well that cheating can be disastrous.
You know from experience that after 2 weeks your body is going to demand that you feed it some of your favorite tasty treats. But this time is going to be different. This time you are going to stick it out. So how are you going to stick to your diet for the required time? How are you going to hit your goals?
It is far from impossible. In fact thousands of bodybuilders do it every day, and you can too.
Here are 5 strategies to help you stay disciplined on a strict diet.
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Tags: bodybuilding, cheat meals, Diet, dieting, eating, fat loss, food, lose fat, lose weight, meal planning, meals, nutrition, tips, weight loss
Posted in Bodybuilding, Diet, Intermittent Fasting, Nutrition Tip | 6 Comments »
Tuesday, February 1st, 2011
Intermittent Fasting Part 3 – Training to Burn Fat
And so, faithful readers, we have arrived at the final installment of our intermittent fasting series. In part 1 I gave you a brief overview as to what intermittent fasting is and what some of the benefits are. In part 2, I laid out the guiding blueprint to help you create your own nutrition plan, but today we’re gonna talk about how to create the sexy via resistance training.
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| Here are the results of Roger’s recent bout with Intermittent Fasting – Nice work Rog! |
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Tags: Diet, dieting, eating, fast, fasting, fat loss, food, intermittent fasting, leangains, lose fat, lose weight, nutrition, training, weight loss
Posted in Diet, Intermittent Fasting | 7 Comments »
Monday, January 3rd, 2011
Intermittent Fasting Part 1 – A Diet Strategy to Get You Ripped
For many people, losing fat and keeping it off is an impossible task, and they’d sooner reach China by grabbing a shovel and flinging dirt around. The road to leanness is littered with the remnants horrible tasting food, dingy Tupperware containers and the dreams of those who abandoned their quest because of the seemingly insurmountable difficulty.
We’ve all been there at one point or another, but those who’ve managed to travel the wasteland and emerge on the other side victorious have done so by finding a way to stay on the path while others fell to the wayside, rules be damned.
And let’s face it: the fitness industry has managed to create a lot of rules and myths, both intentional and unintentional, to keep people in a constant state of fear and dependence, but the concept of intermittent fasting has come around and anecdotally proved that many of these claims are based off faulty and cherry-picked research, or are just flat out lies. Freeing people from the shackles of dogma and letting them indulge their inner hedonist without an ounce of guilt has helped hundreds, if not thousands, achieve the body of their dreams.
Finally! A Powerful Diet that Anyone Can Follow
Forget about Atkins, low fat dieting, low carb dieting, the South Beach Diet, or any of those other fad diets. Here is a nutrition strategy you can use year in and year out to maintain an ideal body composition, to get shredded for a show, or to lean out for summer.
Without further adieu, I’d like to introduce you to the new sheriff in town and how he can help you get to where you want to be as fast and painlessly as possible.
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Tags: Diet, dieting, eating, fasting, fat loss, food, intermittent fasting, leangains, lose fat, lose weight, nutrition, weight loss
Posted in Diet, Intermittent Fasting | 34 Comments »
Thursday, December 23rd, 2010
Josie Maurer of YumYucky.com writes today’s guest post. Josie is a woman who eats and then talks about it. She and her “Greedy Taste Testers” tell us all about the different kinds of foods they eat in an attempt to find a way of life that balances fitness and a taste for great cuisine.
Josie wants you to ditch the weight loss gimmicks, deprivation of so-called “forbidden foods”, and severe calorie deprivation, in favor of Moderation, Discipline, Portion Control, and Commitment to exercising and eating healthy.
Visit Yum Yucky or Connect with Josie on Twitter.
The Battle of the (Belly) Bulge
So you’ve been cruising along smooth with your food-eating under control. You’re losing weight and building muscle, and when you glance in the mirror you can’t help but to notice your sexy swagger. But then it happens. A sugary avalanche starts rolling your way and it’s camouflaged real pretty as holiday eating.
How do you escape that office party complete with cookies, cakes and dainty candies? What happens when your neighbor shoves a 5-pound gift can of chocolates into your claws? All this holiday fanfare can obviously threaten to undo your good fitness deeds, so check out these warning signs:
Your heart rate begins to escalate. Sweat droplets of temptation bead across the forehead as your top lip begins to quiver. Your breathing becomes labored and your taste buds salivate with sugary desire…
How are you going to weasel your way out of this one? Do you just cave and eat the damn food, or do you squirm under pressure and tell yourself “no way!” before you eat the damn food anyway?
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Tags: christmas, Diet, eating, food, Guest Post, health, health food, healthy food, holidays, josie maurer, nutrition, yum yucky
Posted in Diet, Guest Post, Motivation, Nutrition Tip | 1 Comment »
Friday, October 15th, 2010
Josie Maurer of YumYucky.com writes today’s guest post. Josie is a woman who eats and then talks about it. She and her “Greedy Taste Testers” tell us all about the different kinds of foods they eat in an attempt to find a way of life that balances fitness and a taste for great cuisine.
Josie wants you to ditch the weight loss gimmicks, deprivation of so-called “forbidden foods”, and severe calorie deprivation, in favor of Moderation, Discipline, Portion Control, and Commitment to exercising and eating healthy.
Visit Yum Yucky or Connect with Josie on Twitter.
A Sweet Halloween Extravaganza!
Editor’s Note: if you want to skip down to Josie’s great recipe for No-Bake Raw Oat Bars,
click here.
If foods filled with sugary sludge aren’t quite your thing, beware the death grip of Halloween! This one day, in particular, is extra fueled with the kind of zombie power that just might be strong enough to slap the protein bar out of your mouth in favor of a Snickers. Just maybe?
Your co-workers are bringing candy to the office, your kid is getting sweets from the teacher, and the snot nosed neighbor-child expects you to have some candy when they bang on your door in their gorilla costume.
So you see that. The sugary fright fest is all around you. But if you want an escape hatch for Halloween done healthy, try these anti-sugar sludge tips.
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Tags: Diet, eating, food, halloween, health food, healthy food, josie maurer, nutrition, recipe, Recipes, snacks, sugar, yum yucky
Posted in Guest Post, Recipes | No Comments »
Wednesday, April 1st, 2009
Since the late 1990′s Dr. John Berardi has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Today’s Topic – Eating as the Means to an End
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Tags: build muscle, eating, gain muscle, lose fat, lose weight, Nutrition Tip, precision nutrition, preparation
Posted in Nutrition Tip | 6 Comments »
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