When it comes to body composition omega-3s are the top fat to consume. Unfortunately for most we get far too few in our diet, and too many of their counterpart, omega-6s. 5 Reasons Omega 3’s are the best fat for body composition: Omega 3’s help turn on genes that code for the fat burning machinery. […]
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So you’ve dieted hard, and trained even harder. Your mind and your body have been battered and depleted from the high volume of training. It’s time to reap the rewards by allowing your body to recover, and super-compensate for the work you have done. They key is giving your body the bricks it needs to […]
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The first thing to discuss here is what it really is to lose 10lbs of pure fat. Most people lose weight at about a 50/50 ratio of fat to bloat. People that do it wrong will also lose muscle mass in the process. What this means in terms of the scale is that losing 10lbs […]
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Energy expenditure can vary greatly from large muscle groups to small muscle groups. This is evident easily by the poundage moved during these training days. Squatting 300 lbs for a set a 12 vs bicep curling 70 lbs for a set of 12 do not require the same amount of fuel. When your training system […]
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Muscles store carbohydrates exclusively as glycogen, which is basically a long chain of glucose molecules linked together. The level of glycogen in the muscles not only affects the energy they can release, but the amount of protein breakdown that occurs. The higher the glycogen levels of a muscle, the less protein is broken down during […]
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There are essential fatty acids, and there are essential amino acids, but there are no essential carbohydrates – our body can create them as needed. There are however certain conditions and times when eating carbs is extremely beneficial. The body has an insulin sensitivity ‘clock’ which is at its highest in the morning, and decreases […]
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When it comes to “Junk” food. First we must clarify what “junk” is. Carbohydrates themselves for example don’t make you fat. Poorly timed, and processed carbohydrates tend to have negative hormonal impacts on the body which can lead to fat gain. But if we are talking carbohydrates in general, they are “conditionally” junk foods. If […]
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If you’re looking for a good recipe for fat storage, high insulin and high fat in the blood is the way to go… however, many interpret this as, don’t eat carbs and fat together. This is only a half truth though! Putting food in your mouth is very different to what happens when it actually […]
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One of the best strategies you can apply with success to a bodybuilders diet is protein rotation. In essence, eating the same meats all the time can lead to poor digestion and inflammation. Envision you have yourself a steak on a plate. Now imagine the work it would take for you to turn that steak […]
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In what situations should I take carbs pre-workout? There is no situation where you NEED pre-workout carbs, but there are some situations in which you could achieve greater gains and performance by utilizing them. Most people will do fine without them 90% of the time. Pre-training carbs can help or hinder your goals depending on […]
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Post-training is your most insulin sensitive time of day and the time when your body can use carbs the most effectively. To be the most anabolic, you have to have carbs post-training, so if hypertrophy is your goal, post-workout carbs are a must. The function of post-workout carbohydrates: Replenish Glycogen Levels: Muscle glycogen levels are […]
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As the old adage goes, breakfast is the most important meal of the day. Starting the day off right is important for many reasons: A proper high protein breakfast helps set the neurotransmitters for the day, improving energy levels, focus, and concentration. Energizing neurotransmitters like dopamine and acetylcholine are essential for proper cortisol utilization allowing […]
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