Coffee Checklist: Are You Consuming Too Much?

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Keruig, the world's best single cup coffee brewer.

Negative Effects of Caffeine

I’ve got a confession to make! I’m a coffee-holic. Ever since I bought myself a Keurig single cup brewer, I’ve been drinking more coffee than ever before. I love the machine but it may be the death of me.

I’m sure by now you are well aware the benefits of moderate caffeine consumption. What you may not be aware of is potential problems with consuming too much caffeine.

As a quick reminder, here’s the average breakdown of some typical beverages that contain caffeine.

Average Caffeine Content in Coffee Beverages:

  • Starbucks Tall: 260 mg
  • Keurig K-cup: 200 mg
  • Drip coffee: 115–175 mg
  • Espresso: 100 mg
  • Brewed: 80–135 mg
  • Instant: 65–100 mg
  • Decaf, Keurig K-cup: 3-5 mg
  • Decaf, brewed: 3–4 mg
  • Decaf, instant: 2–3 mg

Moderate doses of caffeine demonstrates positive benefits.

Moderate being defined as 200-300 mg of caffeine per day.
For drip coffee, that might be 1 to 2 cups a day but for a K-cup lover like myself, it changes the scope of my habit. For those who make trips to Starbucks or Peet’s, the playing field is isn’t the same as instant coffee your parents drank in 1970. This is true for the wide range of sugary caffeinated beverages in existence today that simply did not exist a decade ago.

Moderate Caffeine Consumption = 200 – 300 mg per day

In my college days, I could suck down 3 cups of Folgers ground coffee without a problem and still be under 400 mg a day. The source of the caffeine came from cheaper, less potent, store brands. Of course, the taste wasn’t all that good but the caffeine levels overall were much lower.

Here’s just a few of the higher caffeine beverages on the market that will take you to the upper levels of moderate into heavy consumption with just ONE serving.

Heavy Caffeine Consumption = 500 – 600 mg per day

  • 5150 Juice: 500 mg
  • Fixx Extreme: 400 mg
  • Boo-Koo Energy: 360 mg
  • Redline Power Rush: 350 mg
  • Spike Double Shot: 350 mg
  • Spike Shotgun: 350 mg
  • Wired X344: 344 mg
  • Rockstar Punched Guava: 330 mg
  • Starbucks Grande Coffee: 330 mg
  • All City NRG: 300 mg
  • Speed Stack Pumped N.O.: 300 mg
  • SPIKE Shooter: 300 mg

** There may be other additives in these drinks including sugar (topic for another post ) but the primary focus is on caffeine consumption. **

While moderate caffeine consumption probably won’t cause harm for most of the population unless you are extremely sensitive to caffeine, too much can noticeably affect your health. Heavy daily caffeine use — more than 500 to 600 mg a day, or about four to seven cups of coffee — can cause:

Negative Effects of Caffeine:

  • Insomnia
  • Nervousness
  • Restlessness
  • Irritability
  • Nausea or other gastrointestinal problems
  • Fast or irregular heartbeat
  • Muscle tremors
  • Headaches
  • Anxiety

Worried that you might be a heavy user of caffeine or going beyond the 600 mg per day?

If you want to change your caffeine habits, you can try some or all of the following suggestions:

  • Track Your Consumption – Such an obvious statement but in the example that I mentioned above, as the situation changes, you should re-evaluate your consumption habits. What started off at 3 cups of regular ground coffee and is now 3 K-cups a day is a drastically different level of caffeine consumption.
  • Reduce Your Usage – Instead of 3 cups, try just 2. Reducing your consumption in little amounts over time will bring you back to normal levels without making a drastic or major cutback. 1 less cup of coffee could make all the difference.
  • Switch to Decaf – Love your coffee? Switch to a decaffeinated option. While it still has small amounts of caffeine, it’s enough to bring you from heavy usage back to moderate.

Caffeine offers many health benefits in moderate amounts between 200 – 300 mg per day. But, when you reach 600 mg a day, you’ve hit the upper limits of Heavy consumption. At this point, it would be wise to take some of the recommendations above to limit your usage. As with most supplements, some is good, more is not better.

Recommended Resources for more Nutrition Facts for Coffee:

Coffee and Health

Coffee: Is it healthier than you think?

Sorry, there are no polls available at the moment.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

List of High Protein Foods for Any Bodybuilder

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List of High Protein Foods

When it comes to an easy to use list of high protein foods, it’s super simple if you break it down into categories.  Adding protein to your meals is simply a must.  Not with protein shakes but whole foods.  Using the list below, you can easily obtain the protein you need per day for muscle building.  There’s no reason you can’t get all your protein needs or close to it by consuming whole foods.

If you aren’t sure about how much protein do you need a day to build muscle, that’s a topic covered in a previous blog post.  Be sure you know what you need and then simply use these foods to ensure you are supporting your muscle building efforts.

Important Note: Not all proteins are created equal.  This is just a list of high protein foods.  Some proteins listed will have more fat.  Some will require more servings than other high but higher fat and calorie dense proteins.  However, by looking at this list, you can see that if you design your meals correctly, you an easily get enough protein from whole foods sources without needing weight gainer shakes or protein shakes to consume your daily totals.

Animal Protein: 40z uncooked

  • Lamb loin: 32.1g (4oz roasted)
  • Buffalo (bison) steak, top round: 26.3g
  • round, top, lean (select): 26.1g
  • Elk (game meat): 25.9g
  • round, eye of, lean (select): 25.2g
  • sirloin, top, lean (select): 25g
  • tenderloin (filet): 25g
  • ground, 95% lean: 24.3g
  • Buffalo (bison) steak, top sirloin: 24.2g
  • flank steak, lean (select): 24.2g
  • round, tip, lean (select): 24.2g
  • Pork tenderloin: 23.6g
  • ground, 90% lean: 22.7g

Seafood:

  • Salmon, wild Alaskan: 28.8g
  • Tuna, Yellow fin (tuna steak): 26.5g
  • Tuna, canned in water, albacore: 26g
  • Tuna, canned in water, chunk light: 26g
  • Shrimp: 23g
  • Mackerel, canned in olive oil: 24g
  • Squid: 17g

Poultry: 4oz uncooked

  • Turkey breast, skinless: 33.9g
  • Turkey, ground 99% lean: 28g
  • Ostrich steak: 28g
  • Chicken breast, light meat, skinless, 99% lean: 26g
  • Venison steak (deer meat): 25.9g
  • Chicken breast, ground, lean: 24g
  • Chicken breast, canned: 18g

Starchy Vegetables, Grains, Beans and Legumes:

  • Lentils: 9g
  • Beans, Adzuki, canned, 1/2 cup: 8.7g
  • Lima beans, canned: 7g
  • Beans, black, canned: 7g
  • Beans, Garbanzo (chickpeas), canned: 7g
  • Beans, navy, canned: 7g
  • Rice, wild, dry: 6.5g per cup
  • Black eye peas, canned: 6g
  • Beans, pinto, canned: 6g
  • Oatmeal, old-fashioned (no sugars added): 5g
  • Potato, white: 4.2g
  • Pumpkin, canned: 3.6g

Dairy:

  • Cottage cheese, 1% low fat: 17.5g
  • Cheddar, low fat, block: 18g per 2 inch cube
  • Cottage cheese, 2% low fat: 15.5g
  • Milk, skim, 1 cup: 8g
  • Milk, 1% low fat; 1cup: 8g
  • Milk, 2% low fat, 1 cup: 8.1g
  • Cottage cheese, non-fat: 16.2g

Breads, Cereal, Pasta and Grains:

  • Bagel, plain, whole wheat: 12g
  • Bagel, plan, whole wheat high fiber: 11g
  • Bagel, multi-grain: 11g
  • Quinoa, uncooked: 10g
  • Brown rice (boil in the bag): 9.3g
  • Shredded Wheat, spoon size (boxed cold cereal): 6g
  • Bulgar (whole grain), dry: 8.6g
  • Oat bran (hot cereal): 6g
  • Tortilla, multi-grain, low fat: 7g
  • Spaghetti, whole wheat, uncooked: 9g

Fruit:

  • Goji berries (wolfberries), dried: 4g
  • Cantaloupe (melon): 2.3g
  • Cherries, pitted: 2g
  • Pear: 1g
  • Lemon: 1.3g
  • Raspberries: 1.2g
  • Watermelon: 1g

Fibrous Vegetables and Greens:

  • Broccoli, raw, chopped: 4.6g
  • Artichoke, fresh, edible portions: 4.2g
  • Kale, raw, chopped: 2.2g
  • Peas, green, frozen: 4g
  • Turnip, greens: 2.4g
  • Brussels sprouts, raw, chopped: 3g
  • Leeks raw: 1.6g

Fats, Oils, Nuts and Seeds:

  • Hemp seeds: 11.4g
  • Pumpkin seeds, shelled, roasted: 9.4g
  • Peanuts, raw: 8.6g
  • Almonds, raw: 7g
  • Sunflower seed, shelled: 7g
  • Sesame seeds, whole, dried: 6g

Getting enough protein is simple to do when you know what foods will give you the most bang for your buck.   My #1 rule is that if you are trying to build muscle, you should not be consuming more than 20% of your daily protein needs thru liquid sources.  That means, if you find yourself getting most of your protein thru supplement shakes, you are simply approaching it incorrectly.  The choice of your foods will make all the difference.

Additional Resources of Foods High in Protein:

  • List of High Protein Foods from Common Sense Health
  • List of High-Protein Foods and Amount of Protein in Each
  • List of High Protein Foods from the Harvard School of Public Health
  • Best High Protein Foods
  • Foods High in Protein: Top 10 Healthy Choices

The above list is a guide not a definitive resource.  There’s many sample meals plans and pre-fabricated muscle building meal plans you can download.  Then you take those plans, and adjust as necessary.  Add more servings or cut servings.  If you want a support community including a complete list of foods that any sane bodybuilder would recommend, check out the Burn The Fat Inner Circle community.

A Quick Tour of the Burn The Fat Kitchen.

You’ll be able to download an entire food list of approved bodybuilding foods broken down into:

  1. Food items
  2. Quantity
  3. Weight
  4. Calories
  5. Protein
  6. Carbs
  7. Fats
  8. Fiber

Only 6 pages in length, the list of approved foods beats any database currently in existence for the bodybuilder.  It’s a 6 page grocery shoppers dream (used for shopping online for in the store).  You’ll never wonder what foods you should buy to build muscle or burn fat.

You’ll find this Burn the Fat Inner Circle foods list among many other tools, a support community and a selection of the top fitness experts in the world.  There’s no reason you have to do this journey alone without expert advice and the tools you need.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Protein H2O

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Protein Water by Cytosport

Protein H2O: 10g of Whey Isolate Protein

Protein H2O comes from Cytosport, the makers of Muscle Milk.  This beverage is set to compete with other flavored protein waters currently on the market.  Shown here are just 2 of the 5 flavors.  Grape and Grapefuits.  This is 60 calories and 10g of whey protein isolate.

The #1 ingredient?

  • purified water

Nutrition Facts:

  • Serving Size: 16 fl oz
  • Servings per Container: 1
  • Calories per serving: 60
  • Total Fat: 0g
  • Sodium: 25mg
  • Potassium: 50mg
  • Total Carbohydrates: 6g
  • Dietary Fiber: 5g
  • Sugars: 0g
  • Protein: 10g
  • Calcium: 6%

Ingredients:

Purified water, whey protein isolate (derived from milk), digestive resistant maltodextrin, (soluble dietary fiber), natural flavors, fruit and vegetable juice extract (color), phosphoric acid, citric acid, sucralose, potassium citrate, sodium citrate.  Gluten Free

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

How Often Do YOU Want Content?

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How Often to Post?

It pains me to even ask such a stupid and simple question but I’m not writing posts just to entertain myself.  Although at times, I’m sure that is the impression.

Simple question really and I know there is no one answer but being who I am, I’ve got to ask anyway.  Some people enjoy longer posts.  Some enjoy more frequent short content to relevant issues.

How Often to You Want to See a New Post?

Sorry, there are no polls available at the moment.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Can You Cook?

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Chef Tom Venuto

1st Burn the Fat Recipe Contest

Tom Venuto asked me to officially invite you  to the first ever “BURN THE FAT RECIPE CONTEST!”

CLICK HERE FOR DETAILS

“Chef Venuto” has a great little Burn The Fat Video contest in the works that will be quick, easy, and Tasty to enter…

This contest is open to everyone and you don’t have to be a current Burn The Fat Inner Circle member at all.

There is NO PURCHASE NECESSARY and you can win some really awesome PRIZES (autographed books and even 6 Months of Burn the Fat Inner Circle Membership – a $57 value!).

Who knows what else we might throw in…

The contest closes on April 14th so if you want to toss in you Chef Hat at a chance to win some sweet prizes then head on over to this page to see what Tom (aka “Chef Venuto”) has cookin:

CLICK HERE FOR DETAILS

Marc David
“The NoBull Muscle Guy”