Archive for the ‘Diet’ Category

22 Ways to Eat Healthy on a Strict Budget

Monday, September 16th, 2019
Budget Cuts

An athlete’s fridge and cabinets should be stocked full of nutritious, muscle building, healthy foods. The biggest problem with that is the fact that today’s economy does not allow most of us to spend as freely as we used to in order to eat healthy. It is much harder these days to spend $200 a week on bodybuilding food, than it was 10 years ago. Besides, most of us want to squirrel away as much l00t as possible so we can retire early.

Also, I don’t know about you, but I don’t want to spend an hour a day preparing food. I’m not trying to cook a chicken every day for lunch. I don’t have time to whip up a 7 veggie, 2 cheese omelet’s every morning. However, the reality is that we need lots of healthy foods to helps us build muscle and lose fat. That being said, let’s examine how we can eat properly while minimizing the grocery bill and food preparation time.

Here are 22 tips to help you to quickly eat healthy on a budget.

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This is The Only Gluten-Free Meal Plan You’ll Ever Need

Thursday, August 29th, 2019
gluten free meal plan

A lot of Americans and honestly most civilized people happen to have really unhealthy lifestyles. These unhealthy habits may or may not include regularly eating out or ordering in food, making instant meals, and regularly indulging in different kinds of junk and processed foods. Now, the problem with this lifestyle is that it not only makes us gain unhealthy weight, but it also affects our overall wellbeing too, since you we usually end up feeling sluggish and lazy after eating these kinds of meals. 

This is why you will find a lot of people are slowly beginning to improve their diets and trying to cut out as much unhealthy food as they can so that they can reclaim and improve their health once again. One of the ways people are doing that is by switching over to different fad diets and dieting strategies, which in the case of this article, is a gluten-free diet. To help with meal planning there are services that will literally deliver the correct food directly to your door. You can click for more info on getting started with a gluten-free meal delivery service. Keep reading below to learn how and why to start a gluten-free meal plan and begin to configure your own gluten-free diet.

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Is the Japanese Diet a Miracle Diet?

Wednesday, August 14th, 2019
Washoku

Written by a Japanese friend of Project Swole, this treatise on Washoku and the Japanese diet will help us all to understand why and how a Japanese diet is healthy. While it might not be your prerogative to change your diet completely, taking away some elements from the Japanese diet to supplement your own diet, could lead to a healthier body and ultimately better progress as an athlete. Without further ado, Project Swole presents The Japanese Diet.

Why should you care about the Japanese diet?

Nowadays, what we eat can be very different from what was standard only a few years ago. Strong emphasis on processed unhealthy foods and eating out, which has a lot of unhealthy fats, sugars, and salt, has created a huge obesity problem. It is worth returning to simpler times and presenting a Japanese diet that can interest many people. I invite you to be educated.

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The Carb to Protein Ratio Diet

Sunday, July 14th, 2019
Dr. John Berardi

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. Berardi’s articles at Testosterone Magazine so many years ago provided me with the foundation of my fitness and nutrition knowledge today. If you want to know more about the Carb to Protein Ratio Diet, this is the man to ask.

Today’s Topic – The Carb to Protein Ratio Diet

I have written, on numerous occasions, about reducing your carbohydrate intake and increasing your protein intake to lose fat and maintain muscle mass when dieting. Then I went ahead and suggested how many carbs to eat in a day, how much protein to eat in a day, and how much fat to eat in a day. And then I even provided 10 tips for getting shredded. Plenty of resources to help you learn more about organizing your macronutrient intake if this piece doesn’t answer your questions.

Ripped Abs Chick

Despite these suggestions, time and again I am still asked how much protein, carbs, and fat people should be eating each day. Then when I give my answers, people still question me:

“Shouldn’t I be eating more carbs?”
“Isn’t that too much protein?”
“How many calories should I aim for?”

Need protein powder?

If you are looking for a pure protein powder check out Muscle Milk, which comes in a variety of different flavors, mixes great in milk, water, or coffee, and is available in 2.5 lb and 5 lb jugs.

Click here to order or learn more about Muscle Milk.

Now I have a specific macronutrient layout for you to follow based on your bodyweight. The protein distribution is a little lower than I usually recommend and the carbs are definitely higher than I recommend for most fat loss diets.

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5 Ways to Stay Lean – Even While Bulking

Monday, July 1st, 2019
stay lean while bulking

You’ve put in months of hard work to lose excess fat, and right now you’re feeling pretty amazing about your progress. 

But right now, it’s time to get stronger and build up some muscle, and that means moving into a bulking phase. 

While a higher calorie intake might sound amazing after a few months cutting, you’re worried about maintaining that lean aesthetic you’ve been working toward for so long. 

Don’t worry, we’ve got five tips on how to stay lean all year round, even while you’re bulking up. Check it out. 

Eat Clean

One of the easiest ways to gain fat is to eat badly. While you may now be enjoying a much higher calorie intake, eating to fulfill energy requirements instead of macro needs is a fast track to adding pounds of fat, rather than muscle. 

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Supercharge Your Keto Diet With This One Special Food

Wednesday, June 26th, 2019

For thousands of North Americans, the keto diet has proved to be one of the fastest and most effective ways to lose weight and develop a healthier lifestyle. 

By focussing on dramatically reducing carbs, the keto diet puts the body into a state called ketosis, in which its primary source of fuel becomes fat rather than carbohydrates and sugars. This, in turn, leads to rapid but healthy weight loss, and many keto eaters also claim to have more energy and a greater ability to focus. 

steak

Eating keto is all about finding good, healthy sources of fat, however, and for people just starting this diet for the first time, this can be a bit of a challenge. The North American diet tends to be very carb heavy, and while increasing fat intake may sound easy, in practice it takes a lot of careful calculation. 

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Beer, Coffee, and Wine Prevent Cancer

Wednesday, June 26th, 2019

One out of six American men will be diagnosed with prostate cancer. More than 27,000 of them will die this year, according to the American Cancer Society. There are similar statistics for breast cancer in women. These are important health topics and do need to be addressed by everyone.

Beer, Coffee, and Wine Prevent Cancer
The dude in the back is Gunter Schlierkamp, IFBB Pro, in the movie Beerfest

Many studies over the course of many years have pointed to certain ingredients in beer, coffee, and wine as offering protection against cancer. While that may be true, this is not a reason to start drinking more beer or coffee.

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Nutrition Tip: How Much Fiber Should You Eat?

Tuesday, June 18th, 2019
Dr. John Berardi

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 – Fiber Facts

eat fiber
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The Healthiest way to get into Ketosis

Monday, April 29th, 2019


First of all, what is Ketosis?

Well, this is usually a natural state of the metabolic process. The human body starts burning stored fat when it reaches ketosis instead of glucose. When the body begins to break fat down, ketones build up in the blood system.  

When this happens, ketones start exiting the body through the urine. A person enters ketosis when there is presence of ketones both in the blood and the urine.There are many benefits to ketosis as it helps a person to lose the extra (or unwanted) fat they have in their body.

This is because the body begins the breakdown process of fats rather than depending on carbohydrates for energy. There has been a research study that suggested ketosis helps with reducing the appetite and in the long run can promote weight loss.

When it comes to achieving a state of ketosis, it is safe to say that it’s not easy. Due to this, lots of people aspiring to get to the point of ketosis usually go on a diet known as a ketogenic diet.

We want to let you know of five ways you can promote your ketosis and make it work faster while remaining healthy and safe.

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5 Weight Loss Fads That Have Proven Effective

Monday, March 25th, 2019

Over the past decades, we have seen so many weight loss fads that it will practically be impossible to enumerate them all. Four critical components of these fads are that:

  1. They are usually not based on any real facts.
  2. The promise of instant results with little effort is usually a major selling point.
  3. They quickly become widely accepted and the “thing” of the moment.
  4. Their popularity is usually short lived.
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