Posts Tagged ‘eating’

The Project Shred Diet

Sunday, October 16th, 2022

Just in time for the new year! Lose fat quickly and safely on this 21-day fat-loss shred diet!

Disclaimer: the author is no longer a certified nutritionist and has not been a certified nutritionist since the mid-2000s. Use these diet guidelines and meal plans at your own risk.

Mermaid Abs from the Project Swole shred diet

To spare you from having to read this entire post to learn the premise, here is a quick summary of the Project Shred Diet:

  • A PDF that you can print out, containing meal plans that you can easily follow.
  • A strict diet is used to lose fat in 21 days.
  • A guideline for your post-diet lifestyle eating habits.
  • A detox diet is used to clean out your system of processed garbage.
  • A higher protein diet potentially allows muscle gains while losing fat.
  • Input from no less than 2 certified sports nutritionists.
  • I personally tried it, and it works!
  • Skip all the bunk and check out the meal plans.

Judging by a recent Swole Poll, most Project Swole readers want to build muscle – 53% to be exact. However, 33% of you are looking to lose fat and I’d wager a guess that at least 50% of the muscle-builders will, at some point, switch their goals to losing fat. Therefore I can say that if you are one of the 60+% of Project Swole readers that will eventually want to lose fat, then this article is for you.

The Project Shred Diet is, in fact, a diet plan that you can follow for the recommended 21 days or longer. There are 7 days of carefully planned out meals – 3 full meals and 2-3 optional snacks per day. Each of the 7 days can be switched and swapped around as you prefer. To get the most benefit try to hit all 7 days before repeating. Some food substitutions can be made within reason. I’ll tell you all about the rules in a moment.

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How Long Should I Wait to Exercise After Eating?

Tuesday, September 20th, 2022
athletes waiting to exercise after eating

There are numerous considerations when planning an exercise routine; what type of exercises will you partake in? What clothes should you wear during said activities? How hard you want to push yourself and for how long, among other factors. One concern many people may overlook is the importance of how long to wait to exercise after eating or snacking. 

Eating too much beforehand can make physical efforts seem unbearable, leading to pain and potential health hazards such as cramps or constipation.

So, how long should you wait after eating before exercising? Will exercising make it harder for your body to digest food? What are the benefits of waiting before taking a workout break? 

This guide will discuss how much time you need to wait between meals and working out.

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How Can Students Diet Healthy on a Budget

Monday, June 13th, 2022
Students Diet Healthy on a Budget

There is still a big misconception that a healthy diet – and a healthy lifestyle – is expensive. For many, buying organic food, high-end supplements, and maintaining a gym membership is not always an option. Students in particular often struggle with maintaining a healthy lifestyle, despite the fact that students diet healthy on a budget all over the world.

Students tend to stay up late and engage in activities that are not necessarily good for the body and mind. The same problems are seen among online students, especially since they have more freedom with their time.

Whether you’re pursuing your bachelor’s degree or taking an online degree while working a full-time job, these healthy diet tips will help you maintain a healthy body on a budget.

Let’s get started, shall we?

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How Much Fat Should I Eat in a Day?

Thursday, January 13th, 2022
How Much Fat Should I Eat

Almost all nutritious food has fat in it. Fats are used for a variety of purposes including transporting vital nutrients to cells, assisting in the digestion of certain foods, and providing us with energy in times of nutrient depletion. To be healthy you can’t, and shouldn’t, stay away from fat. Still, we find ourselves asking: how much fat should I eat in a day? What are the pros and cons of eating low-fat or fat-free? What kind of fat should I be eating most? Which foods provide healthy fats and which foods will kill me quickly?

As with my other articles how many carbs to eat in a day and how much protein to eat in a day, all depends on a couple of factors:

Butter
  • current bodyweight
  • dietary goals
  • cholesterol profile
  • activity level
  • lifestyle
  • time of day

The American Heart Association recommends limiting dietary fat to 30% of total calories. Take into consideration, however, if you are overweight, need to lower blood cholesterol, or have another medical concern, you may need less than the recommended 30%.

Let’s stop to consider all of the factors that go into determining how much fat we should eat.

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How Much Protein Should I Eat in a Day?

Wednesday, January 12th, 2022
How Much Protein Should I Eat

Hardcore bodybuilders, powerlifters, weightlifters, and even most other athletes eat a ton of protein in a day. OK, they don’t eat a “ton”, but they do eat more than the average person. There are myths and stories about professional bodybuilders and strongmen who eat 300-500 grams of protein each day. Most of us can’t follow that prescription so we end up with the nagging question, “how much protein should I eat in a day?” This leaves us with a number of additional oft-debated questions, such as:

“How much protein do the professionals eat?”

“Exactly how much protein do I eat?”

“How much protein is appropriate for me?”

“Can I physically eat ‘too much’ protein?”

“If so, what are the side effects?”

“Exactly how much is ‘too much’?”

Let’s stop to consider all of the factors that go into determining how much protein we should eat.

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How to Structure Eating Habits For Maximum Workout Efficiency

Monday, January 10th, 2022
Eating habits to build muscle

Your workouts and meals are directly connected. What you eat and when you have it can impact the effectiveness of your exercise routine. Eating correctly based on your training is the best way to get the results you want to see. What we need to do is structure eating habits based on our sleep and training schedules.

Here are some tips to help you eat right to maximize the results of your workout sessions. 

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Only 6 More Days Until Christmas!

Sunday, December 19th, 2021
6 More Days Until Christmas

There are only 6 more days until Christmas and boy are we excited to dip into the egg nog!

Have you kept your fitness and nutrition in check this holiday season? Have you been able to stay slim this holiday or at least maintain your current progress?

Relax a Little

Hopefully, you have, so you can let your guard down a bit during Christmas or your main celebration day of choice. There’s no need to be a pig and eat ALL the fudge and cookies, but there’s also no need to avoid all desserts and gravies like the plague. (Have you finished all of your shopping and most of your wrapping?)

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How Can I Stay Active During the Holidays?

Tuesday, November 30th, 2021
stay active during the holidays Santa

The holiday season is such a fun time of year. There are parties, decorations and so many reasons to enjoy life. But a lot of times, all the celebrations come with a cost. It can be easy to fall out of your fitness routine and healthy eating habits during the holidays. Here are some tips on how to stay active during the holidays. 

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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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Diet Without Dieting

Tuesday, June 11th, 2019
Diet without dieting

For something that we say that we hate, we sure do a lot of dieting. More than half of all Americans say that they’re actively trying to lose weight, and millions of us are trying to do so by cutting calories or going on special diets. The idea, of course, is that our willpower and special diets will force our bodies to shed the pounds — at which point we will get off the diet and onto something more sustainable that, we hope, will help us keep the weight off.

The problem is: None of this stuff works!

Diets overwhelmingly fail. That’s partly because people don’t stick to them, and partly because dieting itself is a flawed idea. Weight loss is much more complicated than fad diets make it seem. Furthermore, health is more than how much you weigh. Even if you do crash-diet your way to your goal weight, study after study has shown that you’re very likely to regain all of that weight soon after you reach the goal.

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