https://bodybuildingsecretslive.com Sifting through the muscle-building myths, misconceptions and hype, so you don't have to. Mon, 16 Sep 2013 14:02:29 +0000 en-US hourly 1 http://wordpress.org/?v=3.6.1 Uncensored bodybuilding and fitness information in a podcast format (audio) on topics like nutrition, training and supplements. Marc David clean Marc David [email protected] [email protected] (Marc David) All Rights Reserved Marc David's Bodybuilding Secrets Blog bodybuilding,nutrition,workout,weight,muscle,fat,cardio,natural,fitness,health,exercise,training Natural Bodybuilding with Marc David » Nutritionhttps://bodybuildingsecretslive.com/images/UBLPodcast144x144.jpg https://bodybuildingsecretslive.com/category/nutrition/ TV-G Restrained Eating vs Calorie Restriction https://bodybuildingsecretslive.com/fitness-tips/restrained-eating-vs-calorie-restriction/?utm_source=rss&utm_medium=rss&utm_campaign=restrained-eating-vs-calorie-restriction https://bodybuildingsecretslive.com/fitness-tips/restrained-eating-vs-calorie-restriction/#comments Sat, 28 Apr 2012 17:00:00 +0000 Marc https://bodybuildingsecretslive.com/?p=3060 It’s time for some NoBull Q&A…. questions come from Mike.  If you have question and you can’t find the answer, check out the FAQ. Question: My girlfriend is doing Weight Watchers and she says my diet is to restrictive.  She likes Weight Watchers because it is based on points,  She feels this allows her more freedom of choice. [...]

Natural Bodybuilding with Marc David

]]> It’s time for some NoBull Q&A…. questions come from Mike.  If you have question and you can’t find the answer, check out the FAQ.

Question:

My girlfriend is doing Weight Watchers and she says my diet is to restrictive.  She likes Weight Watchers because it is based on points,  She feels this allows her more freedom of choice.  I am trying to create a livable way of eating forever.

Answer:

Hate to break the news Mike but … She’s right!  (sort of)

One nice thing about Weight Watches vs. any type of traditional macro-nutrient bodybuilding type plan is freedom of choice and ease of use.  Based on a few factors, you are given an allotment of points per day.  You can use those points however you want but as you’d expect, high calorie items are going to cost you dearly.  They encourage lots of lower costs items like fruits and vegetables that have fiber to fill you up.  It goes along the same lines as a bodybuilding diet.

However, what I’ve witnesses from my friends who are Weight Watchers members is they don’t necessarily eat healthy, they reserve points for binge eating and body composition is rarely if ever discussed.  I’m sure this varies by trainer so I’m not making snap judgments against Weight Watches but it’s a drawback in my opinion.  It’s all about losing the weight and from personal observations, most of time, it’s a fair amount of muscle that goes along with the overall weight loss.

Eating less than you consume is the basic law of thermodynamics to burn fat but with points, you can skip meals, eat less and save them for margaritas later that night and still come in under your daily calories.  That’s a huge difference in thinking in my opinion.

On the other side, a bodybuilding diet does not have to be restrictive.  In both cases, points or not points, the goal is to eat less than you burn, hence you hopefully “lose weight.”  There’s nothing that says you cannot use a traditional bodybuilding style nutrition plan and add in some high point items.

Truthfully, there’s not much of a difference except there’s no point system in most meal plans you’ll find for what’s classified as restrictive bodybuilding diets.  I believe most people who use Weight Watchers give less thought to the actual food consumed vs. the bodybuilding type that even if they could eat that chocolate chip cookie, they think beyond the calories and dive a bit deeper.

In the end, you could follow a Weight Watchers plan, follow a weight exercise plan and ensure your protein needs are being meet and be extremely successful.

If you look at bodybuilding cookbooks like the Anabolic Cookbook, you’ll find that a restrictive bodybuilding diet is merely a limitation of your own cooking abilities.

As with anything there are exceptions.  If you were to train for a bodybuilding competition and attempt to achieve an ultra-low percentage of body fat, you would be somewhat restrictive in your eating.  And by this I mean, even if your coach were to put you on a very high carbohydrate diet for intense training while dieting down, you’ll want to reserve every precious gram of carbohydrates for fuel for recovery and training.  You’d opt to skip that beer or wine so you could consume more food such as a sweet potato where you may get the same amount of carbs but in a different capacity.  This is more of an extreme example but as you tweak nutrition beyond just being fit, you will be somewhat restrictive if you want to survive the ordeal.

Question:

What do you feel is the key to maintaining your fitness level year round. I have found the biggest obstacle is the weekends, especially during the summer when their are plenty of barbecues and family functions. 

Answer:

The easy answer is making your nutrition and exercise into routines (habits) without being one of those overly obsessive annoying food cops that can’t stop thinking about food and talking about food and telling you what you’re eating is awful.

Some tips for maintaining a fitness level year round (could be a blog post itself):

I’ve seen laundry lists of tips for going to family functions and barbecues but the best I ever saw and one I’ve used on a cutting cycle even at holiday times was to …

Eat Before You Go!  Have a meal about an hour before you go so that you essentially snack or have much smaller portions as your hunger has already been satisfied.  Not to the point where you are stuffed and can’t touch any more food (no need to be rude) but enough that it becomes a snack vs. a full blown overindulging meal.

I’ll repeat that I’ve seen hundreds of articles and sites on this topic alone and all of them are trying to get to to modify behavior in order to make healthy eating and exercise a routine.  When your attitude about food changes, you won’t need to be convinced to not overindulge because it will be against your nature.

In my opinion, all these online behavior modifications are soon forgotten by all but the singularly focused individual.

If you eat a meal before any such event, you eliminate the hunger sensation and that eliminates your desire to eat too much.

Question:

I have come to believe that you can’t label foods good or bad, I do enjoy beer, wine, pizza, etc.  Finding the balance seems to be the hard part.

Answer:

Technically you can label some foods as bad.  Trans-fats for example is a bad food with no redeeming qualities for your health.  But I get your point!

If you know roughly how many calories a day you need, then you don’t have to much worry about elimination of certain foods.  You can have 6oz of wine or a single serving of beer and have six pack abs.  You can have your cake and eat it too.  The problems aren’t good foods vs. bad foods as much as how much of any food you consume.

Rather then eliminate foods, just start to be aware of portion controls and how much of anything you are eating.  You’ll soon start to have a bit less wine, one less beer or half the slice of cake.  If you make a habit of over eating, you won’t be able to escape the ugly reality of eat more than you burn and you gain weight.  That can happen even on the cleanest of diets.

Pizza can be very good if made from scratch and it would rival a “healthy” meal elsewhere loaded with things you don’t know may be on it.  Another reason to learn how to cook a little bit at home.

If you haven’t seen it, check out the Bodybuilding Recipes section of this blog.

Simile modifications to traditional recipes can yield excellent results.

Finding the balance is the tough part but when your desire to look and feel different becomes a priority and that is on your mind all the time, you will start to do everything in your power to make it happen.

Personally I love wine!  I don’t eliminate it from my diet.  But I don’t like drinking a bottle as I don’t like how I feel, or look or workout the next day.  That negative mindset when it comes to overindulging, saves me 99% of the time without me even thinking about it.  I’ll drink my glass or two and be done.  I simply don’t want more.  It becomes a bit of an issue when I am looking to get much leaner and be restrictive and eliminate all alcohol from the diet.  That’s when it really isn’t a balance and it’s more of a short term forced action.  Which for a short time period works but it’s not sustainable in my situation for the long term.  Finding that balance is key.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/fitness-tips/restrained-eating-vs-calorie-restriction/feed/ 0 Everything About Meal Frequency, I Learned from My Cats https://bodybuildingsecretslive.com/nutrition/everything-about-meal-frequency-i-learned-from-my-cats/?utm_source=rss&utm_medium=rss&utm_campaign=everything-about-meal-frequency-i-learned-from-my-cats https://bodybuildingsecretslive.com/nutrition/everything-about-meal-frequency-i-learned-from-my-cats/#comments Thu, 01 Mar 2012 10:00:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2821 Let me introduce you to Tigger ( the grey Norwegian Forest cat) and Muffin (the multi-colored Tortoiseshell Calico).  My cat’s don’t read your Meal Frequency studies.  They care not for your fasting debates or calorie calculations.  They are instinctive eaters. There is some debate among fitness professionals regarding how many times a day to eat to best optimize muscle [...]

Natural Bodybuilding with Marc David

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They don’t read your studies.

Let me introduce you to Tigger ( the grey Norwegian Forest cat) and Muffin (the multi-colored Tortoiseshell Calico).  My cat’s don’t read your Meal Frequency studies.  They care not for your fasting debates or calorie calculations.  They are instinctive eaters.

There is some debate among fitness professionals regarding how many times a day to eat to best optimize muscle gains and fat loss.  The meal frequency debate is never ending.  Can you build muscle on just 3 meals a day?  Is eating more often but smaller meals better?  Maybe you should compromise and go for 4 meals?  There’s even a slew of Intermittent Fasting followers that utilize the IF protocol to eat less and look great.

I’m here to say they are all right and they are all wrong.

If you read everybody’s opinion, you come away with:

My cats don’t think about this.  You see… as I was eating breakfast, I noticed some interesting observations about the eating behaviors of my two cats.

What You Can Learn about Meal Frequency from My Cats

Tigger (the grey cat) eats about 6 times a day.  He’s awake a lot.  He grazes all day.  He has multiple “smaller” meals.  He’s not at the bowl too long but he’s there a lot.  I’ve had to shoo him away a few times because I thought he was overeating.  He’s never been overweight or underweight.  He’s not much for sleeping all day.  He weights about 7 lbs more than Muffin.

Muffin (the Tortoiseshell Calico), eats about 2-3 times a day.  She’s asleep a lot.  She eats at scheduled times and has bigger meals.  I assume this because she’s at the food bowl for much longer.  She’s never been overweight or underweight.  She weights less and is smaller in size than Tigger.

Your Take Away Key Points

Tigger needs to eat more because he expends more energy.  He’s bigger, he’s awake and moving more.  Muffin is asleep more.  She’s smaller.  She doesn’t require the same amount of food.

Both cats have different meal frequencies based on what works for them.  Let’s theorize for a moment that Tigger needs 3000 calories a day to maintain his weight and Muffin needs 1500 to maintain her weight.

Casual Cat Patterns

Tigger could eat 3 times a day and maintain his weight but that’s 1000 calories per sitting.  That’s a lot of food.  He’s not so much into stuffing himself silly.  If he breaks that up into smaller but frequent meals, that’s like 500 a pop.  Easy to do.  His blood sugar is more stable.  He’s got a constant flow of energy for his long awake periods.

Muffin could eat 6 times a day but that’s 250 calories per sitting.  That’s more like a snack. Plus, she’d be forced to get up 3 more times during the day to eat when it’s not in her nature to do so.  She’s obviously not hungry or she’d be eating more frequently as her body prompted her to do so.   She eats 500 calories a pop.  Easy to do.

Real World Examples

Joe - The Recreational Athlete

You’ve got a recreational athlete who works at a desk all day.  Does an hour workout after work and goes home to relax, do home work with the kids and watch some Person of Interest (great show FYI).

Here’s a guy who can eat 3 meals a day and be just fine.  He’s fuel up, no issues.  He doesn’t need excessive carbohydrates.  He at at 1pm and he’s not starving by 4pm for his workout.  If he is, he had a small 200 calorie snack like an apple and peanut butter.  No big deal.

Marc - The Obsessive Bodybuilder

This is more of your recreational bodybuilder.  He’s bigger.  More muscle than Joe.  He still has a desk job.  His workouts are around an hour, sometimes much longer and he pushes himself to the brink of destruction.  After the workout he goes home to relax and watches that same super show.

Here’s a guy who’s starving meal to meal.  His blood sugar is low that if he doesn’t eat that next meal, he’s very much willing to run downstairs and grab chips or beef jerky to curb the cravings.  If he doesn’t have fuel prior to the workout, he hits the wall around 40 minutes.  Those 20 rep old school squat routines require a bit more than an apple and peanut butter.  If he eats at 1pm, he’s figging starving by 4pm.  A 200 calorie snack won’t cut if.  He wants a meal.  If he eats a full meal, his uncomfortable during the workout.  He sure wishes he could just graze all day like Tigger.

His pre and post workout nutrition are imperative to recovery and keeping cortisol levels low after those brutal workouts.  Not like Joe who broke a sweat but didn’t induce so much overall stress.

Slapping down a meal frequency plan for everybody is the incorrect method to approach this very personal subject.  If you are a person on the go who enjoys bodybuilding, then 3 meals a day plus some “snacks” will be just fine.  If you are looking to excel as an athlete then I propose to you that you have a more complex set of variables.  The optimal eating routine of Jay Cutler (Mr. Olympia winner) is probably not the same for Joe at his desk.  Then again, Joe’s eating schedule won’t work for Jay.

Not to mention.. a snack to some is a meal to others (seriously, a 500 calorie anything is not really what I’d call a snack).

I hope you see that while everybody including myself would love to tell YOU the reader the EXACT number that works.. it’s more more valid than taking exact financial advice from a blog.

Your ultimate goal is to re-connect with your ability to instinctively eat once again.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/everything-about-meal-frequency-i-learned-from-my-cats/feed/ 0 Tex-Mex Burger https://bodybuildingsecretslive.com/bodybuilding-recipes/tex-mex-burger/?utm_source=rss&utm_medium=rss&utm_campaign=tex-mex-burger https://bodybuildingsecretslive.com/bodybuilding-recipes/tex-mex-burger/#comments Sat, 18 Feb 2012 10:00:00 +0000 Mike Boyle http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2685 This is post by NoBull Author, Mike Boyle Ingredients: 1lb Lean ground beef 2tbsp fat free sour cream 1tbsp chili powder 1/2tsp garlic powder 1/4tsp oregano 1/2tsp paprika 1tsp cumin 1tsp salt 1tsp black pepper ¼ -½ c. salsa ¼-½ c. fat free cheddar cheese Directions: Preheat grill or foreman grill Mix together in a bowl [...]

Natural Bodybuilding with Marc David

]]> This is post by NoBull Author, Mike Boyle
tex-mex burger

Introducing the Tex-Mex Burger

Ingredients:

Directions:

  1. Preheat grill or foreman grill
  2. Mix together in a bowl ground beef, sour cream and all the seasonings
  3. In a small bowl mix together salsa and cheese together
  4. Divide into 8 balls and then flatten into thin patties. Place a quarter of the salsa mixture onto four patties. Top with the remaining patties and press the edges together to seal
  5. Cook burgers until done

Nutrition Facts: (per serving)

My favorite ethnic food, by far is Mexican food.  This is just a version of one of my favorites taco’s.  I like to double stack my burgers, which makes this a monster burger.  Its big, its messy, its a perfect burger.

If you don’t have all of the seasonings on stock, you could use a taco seasoning packet if you like.  I made mine with 95% fat free ground meat, feel free to use whatever you like.  Ive never made them with ground turkey, but I’m sure they are just as good.

If your looking to add a few new pounds of muscle to your physique, I suggest you get on board with this burger.  Packed with 27g of protein per burger and great favor.  Add it to your favorite fresh whole wheat bun or eat it as is.  No matter how you eat it, its good.

NoBull Author Mike Boyle

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/bodybuilding-recipes/tex-mex-burger/feed/ 0 5 Food Ingredients You Should Remove From Your Diet for Better Health https://bodybuildingsecretslive.com/nutrition/5-food-ingredients-you-should-remove-from-your-diet-for-better-health/?utm_source=rss&utm_medium=rss&utm_campaign=5-food-ingredients-you-should-remove-from-your-diet-for-better-health https://bodybuildingsecretslive.com/nutrition/5-food-ingredients-you-should-remove-from-your-diet-for-better-health/#comments Fri, 17 Feb 2012 10:00:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2647 This is a guest post by Kari Farmer of Manifest Connection Every day most of us consume some food that has no benefit to us at all. Some of these food items are well known to be bad for us, like fried or processed food, but some other food is still being promoted as a healthier option [...]

Natural Bodybuilding with Marc David

]]> This is a guest post by Kari Farmer of Manifest Connection

Every day most of us consume some food that has no benefit to us at all. Some of these food items are well known to be bad for us, like fried or processed food, but some other food is still being promoted as a healthier option for us – or at least not a bad option!

The truth is there are a lot of bad foods that we eat every single day in our diet. If you were to eliminate these food items from your diet for just one week, you would notice a big difference in your health.

Top 5 Things to Remove From Your Diet

1. Sugar


Sugar is the number one thing to remove from your diet, so if you don’t read any further then at least soak up this information.

Sugar provides empty calories – meaning you are not receiving any nutrition from the sugar. In fact, sugar is actually an anti-nutrient. This means that sugar interferes with actual nutrients being absorbed into the body which means it’s even taking nutrients away from your body.

Also, because sugar in an anti-nutrient, it cause the body to take calcium out of the bones in order to keep the calcium level in the blood at a normal limit. Yikes!

2. White Flour

White flour used to be a favorite of mine. I thought it tasted great, but if you ever tried multigrain bread you will know that white bread actually taste quite plain. But besides the taste there is a reason to avoid white flour.

White flour is also an anti-nutrient. It has pretty much no nutrition in it. While the processing of creating white flour takes place – any nutrition that was in there is pretty much lost, including fiber.

Fiber is essential to help us remove waste from our bodies in a quick and efficient manner, and when we are filling ourselves up with white flour products we are smashing a lot of food into our bodies without the fiber needed to remove it.

With so many other options like barley, spelt, brown rice, and kamut out there you don’t ever need to eat white pasta or bread again.

3. Processed Oils


Oils that are processed are heated at a very high heat. Because of this heating process the oils molecules change into a toxic Trans fat. The shape of Trans fats do not structure cell membranes properly which means that the improperly shaped structures build a cell with holes in it!

Trans fats are found in tons of oils at your local supermarket and chances are you eat them every day. Sunflower, canola, and corn oil are just a few of the oils you will find with trans-fats. Chips, fried foods, and salad dressings are other culprits of this dangerous fat.

4. Coffee


Coffee is supposed to wake us up in the morning, but it actually does the opposite. Just like sugar it steals calcium from our body. And it also contributes to a diet high in acidity. Because it can make us feel worse by throwing our bodies off balance, a morning without coffee actually may make us feel better.

5. Milk


What? Milk! But it’s advertised on TV daily as a product that keeps our bodies growing and healthy. It’s full of calcium that our bodies need! Oh how I wish that were true.

We are not meant to drink cow’s milk. It’s meant for calves to drink, not us. It contains fats and proteins that we have a hard time digesting. As we age we start to have an even harder time digesting lactose.

The calcium in milk does not actually give us the benefit that we are led to believe. Calcium absorption in our bodies is actually hindered by the low level of magnesium (which we need in order to make use of the calcium) and the phosphorus in the milk also prevents the absorption.

One more thing – If you find yourself stuffed up lots then try eliminating milk and milk products from your diet. Many people are allergic to milk and are not aware of it.

So there you have it! 5 foods that you should remove from your diet for optimum health. Sugar, white flour, processed oils, coffee and milk are not doing you any favors. Remove them from your diet and give your body some food it really needs!

Kari Farmer, owns Manifest Connection, a blog that focuses on the personal growth of the soul, mind, and body – with topics like how to be happy.

guest blog posting guidelines

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/5-food-ingredients-you-should-remove-from-your-diet-for-better-health/feed/ 0 How to Be a Vegetarian Bodybuilder https://bodybuildingsecretslive.com/nutrition/how-to-be-a-vegetarian-bodybuilder/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-be-a-vegetarian-bodybuilder https://bodybuildingsecretslive.com/nutrition/how-to-be-a-vegetarian-bodybuilder/#comments Tue, 14 Feb 2012 10:00:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2639 Vegetarian Bodybuilder is not a favorite concept to many people looking to build muscle. Photo Credit to Veganstrength.org In fact, some trainers flat out tell their clients “Don’t become a vegetarian!”  Or that vegetarian bodybuilding isn’t possible or that it’s a total waste of their time.  While vegan bodybuilding may have it’s pitfalls, there’s a [...]

Natural Bodybuilding with Marc David

]]> Vegetarian Bodybuilder is not a favorite concept to many people looking to build muscle.

Vegetarian Bodybuilder Joel Kirkilis

Photo Credit to Veganstrength.org

In fact, some trainers flat out tell their clients “Don’t become a vegetarian!”  Or that vegetarian bodybuilding isn’t possible or that it’s a total waste of their time.  While vegan bodybuilding may have it’s pitfalls, there’s a bright side to this aspect of traditional bodybuilding.  You are about to learn the problems that can be inherent in a vegetarian lifestyle that are not concerns with other nutritional lifestyles and what you can do to compensate when it comes to building muscle.  You will discover you need to know to optimize performance if you choose a vegetarian bodybuilding lifestyle.  It’s certainly possible for vegans to perform at optimal levels and build muscle but not without some careful planning.

The Dietary Risks Faced by a Vegetarian Bodybuilder

Being a vegetarian bodybuilder, especially one that avoids any type of animal protein, you are at higher risks for inadequate intakes of:

Which Type of Vegetarian Bodybuilder Are You?

Even so, one type of vegan may make up for the decrease in protein but still be deficient in iron and zinc or other minerals.

Creatine is lower in vegetarian bodybuilder athletes than their meat eating counterparts.  And while the body is capable of making it’s own creatine to an extent, it’s not the same as meat eating and those who supplement with it for the enhanced benefits it brings to strength and power.

Tip:  If you are an aspiring vegetarian bodybuilder trying to build muscle not using creatine, you may want to look deeper into it’s uses.  Learn more about Creatine.

Specific to vegetarians, is energy.  The overall protein problem faced by those seeking a vegetarian bodybuilder lifestyle may be linked to a lack of total calorie intake.  It’s very easy for a meat eating individual to get the required protein necessary for muscle growth and all the calories they need to perform at optimal levels.  However, a vegetarian bodybuilder needs energy too!  While they can eat many plant sources and potentially some dairy, they need energy first and then protein.  And inadequate energy intake increases the breakdown of protein to satisfy the requirements for energy.  The energy requirement must be satisfied first and that might mean thru the breakdown of proteins before any type of anabolic activity will occur.

Because many vegetarian bodybuilder specific diets are high in carbohydrates from fruits, vegetables and grains, it’s very easy to become full thru fiber.  This may result in not enough overall energy in terms of calories for optimal performance.  Think of the skinny individual who’s decided to become a vegetarian bodybuilder who needs roughly 3000 calories a day or more.  That’s a heck of a lot of food to consume thru grains, fruits and vegetables.  If they do not, they run the risk of not having enough energy to perform their activities or reach certain goals.

Higher Calorie Options for Vegetarian Bodybuilding Includes:

While meat and dairy provides all the essential amino acids in a single food, plant sources do not.  A Vegetarian bodybuilder should combine foods in a manner that optimized amino acid availability.

Although recent research shows the amino acid pool available last much longer than previous expected so the food combing may not be as important as once though.  However, it’s not a bad practice either.

General Rule:  Combine cereals and legumes at the same meal.

Plant Sources of Protein
Source Examples
Grains
  • Barley
  • Bulgar
  • Corn
  • Oats
  • Pasta
  • Rice
  • Quinoa
Legumes
  • Dried beans
  • Dried peas
  • Lentils
  • Soybeans
  • Kidney beans
  • Black beans
  • Edamame
Seeds and nuts
  • Brazil nuts
  • Cashews
  • Peanuts
  • Sesame seeds
  • Walnuts
  • Almonds
Vegetables (lower quality sources)
  • Broccoli
  • Carrots
  • Potatoes
  • Tomatoes

Vegetarian Bodybuilder Types are a Greater Risk for Having Iron Deficiencies

While there are protein concerns that can be overcome with proper food combining, don’t forget the important of vitamins and minerals in a vegetarian bodybuilder diet.  Take for example, iron which is responsible for the oxygen-carrying capacity and other critical factors in physical endurance.  As a vegetarian bodybuilder you are missing out on major source of iron from animal products like meat and while they can get iron from plant sources.  Make sure your vegetarian bodybuilder lifestyle choices are careful to avoid iron-deficiency anemia.  But with proper planning thru the consumption of vegetables, iron-fortified grains, fruits higher in iron and good cooking techniques, it’s possible for a vegetarian bodybuilder to obtain sufficient iron.

Tips for Increasing Iron in a Vegetarian Bodybuilder Diet Plan

Calcium intake can be a concern to some types of vegetarians.  If you are a vegetarian bodybuilder who avoids dairy foods, your calcium may be lower.  Not only is calcium necessary for healthy bones but muscle contractions.  Make sure you are eating plenty of green leafy vegetables, fortified cereals, tofu and even soy milk.

Vitamin B12:  You Vegetarian Bodybuilder’s Need to Know This

There are No Active forms for Vitamin B12 from any plant sources?  Vitamin B12 is responsible for the breakdown of foods to energy.  Not having enough B12 can reduce performance.  Pure vegetarian bodybuilder’s are really at risk.  Deficiencies can lead to fatigue.  Fortified foods top the list.

Can Pure Vegetarian Bodybuilding Build as Much Muscle as Meat Eaters?

In a study by Dr. Wayne Campbell, the effects of an omnivorous diet compared with a lactoovovegetarian diet were studied on resistance trained older men.  Both groups were given between 0.8 – 1.6 grams of protein per kilogram of body weight per day.  Regardless of the protein intake, vegetarians did not improve as much as the meat-eating group did.  The conclusion of this study found that vegetarians, even with adequate levels of protein, may be limiting their muscle building potential.

If you are truly looking to become a professional bodybuilder, then consider the advice of Robert Kennedy, publisher of Muscle Mag International and author of “Rock Hard, Supernutrition for Bodybuilders in his advice to vegetarian bodybuilder seekers:

“The bodybuilder would be ill-advised to adopt a true vegetarian diet. You can be one of the millions who are eating less meat and more vegetables. You may even want to drop all flesh entirely. But is would be a mistake to try for pure vegetarianism. Only 3.7% of Americans consider themselves to be vegetarians, and of those only a fraction of 1% are purists. In the bodybuilding world of champions, that percentage is currently…. ZERO!”

It’s very possible to become a Vegetarian Bodybuilder.  It does require careful planning and paying attention to the smaller details that non-vegans don’t have to worry about as much.  Depending on what type of vegetarian bodybuilder you are, you’ll need to ensure adequate protein intake, calories and certain vitamins and minerals.

The BEST option for a vegetarian bodybuilder is to become more knowledgeable about food and plant based options. 

Being a bodybuilder is hard enough but a vegetarian bodybuilder adds a layer of complexity that most people are unwilling to do.  However, it’s possible to do with some planning and extra effort.

Are you a vegetarian bodybuilder?  If so, what tips and tricks can you add to this list?  If you run a vegetarian bodybuilding site, link to it below in your comments.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Source:  W.W., et al., “Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men,” American Journal of Clinical Nutrition, 79:1032-1039, 1999.

P.S. - There’s too many athletes to list that are some type of vegetarians who perform at elite levels.  There are natural vegetarian bodybuilders and powerlifters.  Hundreds of websites devoted to the subject exist.

P.P.S. - Lacto-vegetarians (dairy products) and ovo-lacto-vegetarians (eggs and dairy products) can build excellent physiques.  Bill Pearl won the Mr. America and Mr. Universe tittles using his semi-vegetarian approach and is classified as a vegetarian bodybuilder.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/how-to-be-a-vegetarian-bodybuilder/feed/ 3 The Best Foods To Gain Muscle https://bodybuildingsecretslive.com/build-muscle/the-best-foods-to-gain-weight/?utm_source=rss&utm_medium=rss&utm_campaign=the-best-foods-to-gain-weight https://bodybuildingsecretslive.com/build-muscle/the-best-foods-to-gain-weight/#comments Sat, 04 Feb 2012 10:00:00 +0000 Mike Boyle http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2509 This is post by NoBull Author, Mike Boyle We all know the importance of protein in building muscle.  The process of muscle building requires more than just protein.  To build muscle you have to eat a variety of protein, carbohydrates and healthy fats.  Here’s a list of 10 foods if your not eating, you should be eating to [...]

Natural Bodybuilding with Marc David

]]> This is post by NoBull Author, Mike Boyle

We all know the importance of protein in building muscle.  The process of muscle building requires more than just protein.  To build muscle you have to eat a variety of protein, carbohydrates and healthy fats.  Here’s a list of 10 foods if your not eating, you should be eating to gain muscle.

1. Chicken

Chicken is the staple muscle-building food.  Chicken breast is packed with protein and one of the top foods you can eat to gain muscle.  You will find chicken in every bodybuilders menu.  Even if your not a bodybuilder and just want to gain muscle, your still going to want to eat chicken.

2. Beef

Lean red meat is an excellent source of protein.  What separates beef from other meats is the addition vitamins and minerals.  It contains zinc, iron and B-12, all of which are important for accelerated muscle growth.  If your eating grass fed beef your even getting omega-3′s.

3. Eggs

Eggs are considered to be the most readily utilizable protein with the  highest biological value of any whole food. This means that the protein in eggs  is used most efficiently for muscular growth.

4.  Potatoes

When trying to gain weight, you need to consume a significant amount of carbs.  One of your best choices are potatoes.  The carbohydrates in potatoes provide an essential energy source and nutrients for recovery for a bodybuilder.  Eating a mixture of sweet potatoes and baked potatoes are a great source of carbohydrates.

5. Oats

Oats are and excellent source of carbohydrate and personal my favorite choice of all the quality carbs you can eat.  Oats are a flexible source of energy and can be added to other foods when you need a boost of healthy carbohydrates.  Rolled oats are healthy carbohydrates and remain hugely popular muscle building foods.

6. Whey Protein

Whey protein is one of the best supplements you take to gain muscle.   Whey protein is a rich source of branched chained amino acids (BCAAs), containing the highest known levels of any natural food source.  BCAAs are the building block of building muscle.

7. Nuts

You gain muscle by strength training and a proper diet containing proteins, carbohydrates and fats. Building muscle involves a combination of breaking down your muscle tissue and rebuilding it using dietary nutrients.  Nuts like almonds and walnuts are a great source of protein, magnesium and unsaturated fatty acids.

8. Fish 

Fish is great for building muscle.  Fish is lean and is loaded with protein to help build muscle.   Fish and especially salmon is packed with protein and the healthy fatty acid omega-3.  Omega-3 essential fatty acids are important building blocks of the cell membrane and like protein help from from strenuous workouts.

9. Vegetables

Most of us don’t consider vegetables a muscle building food.  Vegetables are just as important to muscle building as protein is.  With vitamins and minerals like calcium, folic acid and vitamins C,D, E, and A.  These vitamins and minerals are crucial for proper and efficient muscle contraction and red blood cell production.

10. Quinoa

Quinoa is an excellent carbohydrate source that is high in protein too.  Quinoa is higher in fiber and protein than oats or rice and taste just as good.  One beneficial thing about quinoa is that it is a complete protein, so if your vegetarian its a great way to meet your needs.

That’s my list for 10 muscle building foods.  I hope this list helps everyone meet their muscle building needs.

NoBull Author Mike Boyle

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/build-muscle/the-best-foods-to-gain-weight/feed/ 1 5 Little Know Factors That Could Affect Your Ability to Gain Weight https://bodybuildingsecretslive.com/fitness-tips/5-little-know-factors-that-could-affect-your-ability-to-gain-weight/?utm_source=rss&utm_medium=rss&utm_campaign=5-little-know-factors-that-could-affect-your-ability-to-gain-weight https://bodybuildingsecretslive.com/fitness-tips/5-little-know-factors-that-could-affect-your-ability-to-gain-weight/#comments Tue, 24 Jan 2012 10:00:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2414 Let’s face it.. gaining weight is pretty easy when you put the numbers down on paper but it’s the behavior that limits people.  If I told you to eat X number of calories per day for your body weight, the math is the simple part.  It’s the following behaviors that must change in order for [...]

Natural Bodybuilding with Marc David

]]> Weight Gain Mistakes to Avoid

Let’s face it.. gaining weight is pretty easy when you put the numbers down on paper but it’s the behavior that limits people.  If I told you to eat X number of calories per day for your body weight, the math is the simple part.  It’s the following behaviors that must change in order for you to make changes.  For instance…

When somebody who is under weight is not eating enough but knows they need to eat a certain amount of calories per day to put on healthy weight, it’s not that math that trips them up, it’s the inability to follow thru with a plan.  Eating more, shopping more, preparing food is foreign to most.  It takes hours to days to form a habit and roughly 21 days to break a habit.  Did you know…

It can take 12-18 months for a behavior pattern to form to the point where it’s seamless!

Here’s the most common factors that can affect your ability to gain weight.  You make these into daily behaviors and break your current patterns and you are guaranteed to pack on muscle and weight.  So let’s begin.

Mistake #1: Not Eating Enough Calories

Just like gaining too much weight by eating too many calories for the energy expended, the same is true for the person who wants to gain weight.  They rarely eat enough.  It’s most likely because you aren’t eating enough calories to support long term weight gain.

This is really true for skinny guys who are “instinctive” eaters (they eat when hungry only) and do a lot of activity.  They stay skinny because in their minds they want this magical weight gain but haven’t formed the habitual eating pattern to get in the required calories.

This is where a weight gainer or a weight gain homemade shake can be helpful.  It’s far easier to drink more calories than it is to eat enough clean foods.  It can be extremely filling and for somebody who’s new to the process who’s trying to eat only healthy, clean foods, they are so full they find it impossible to continue to eat.

Getting in some liquid calories can ease the process of not consuming enough.  While I’m not a huge fan of counting calories, it’s helpful in the stages of weight gain or weight loss to have a number to shoot for on a daily basis.  Once you become more of a habitual eater (eating on a schedule as opposed to when you are hungry) the weight will come.  Then you can switch back to instinctive type eating when you have put on more weight.

Eating like a 200 lb bodybuilder when you are 130 lbs now is darn near impossible!  But over time, you’ll easily be able to eat that much as you grow, put on muscle and your body needs the fuel.

I’m not advocating over eating or putting on excessive weight.  But if you are trying to gain weight and you aren’t eating enough to support that effort, the weight will not magically happen.

Mistake #2: Bare Cupboards

If you don’t stock up on high protein foods and other such items, then opening up the cupboards to find them empty will really put a damper on your weight gain efforts.  It will be impossible to create healthy but high calorie meals.  You’ll find that eating more frequently won’t work if you open up the cupboards and find nothing to eat.

Grocery shopping will become a routine and allow you to have a variety of foods to choose from, make quick meals, create high calorie snacks and get your pre and post workout nutrition quickly and easily.

Looking at dorm rooms, college kids living off campus, you chuckle because all that lame grocery shopping your mom did to keep the house full of food is now on YOUR shoulders and it’s a routine and chore you must bear.  If you can’t keep food in the house, go online and have it delivered on a regular basis if possible.

Opening up the fridge, cupboards or pantry and finding nothing to eat puts you right into the daily spiral of not eating enough to support your training.  And over time, you’ll end up at square one again.  Making this mistake leads to the meal planning problem.

Mistake #3: Meal Planning is Non-Existent

Not enough calories is obvious as to why people don’t gain weight.  Not having the food is a given but failing to plan what to eat will limit your choices when it comes to meal time and it makes it more difficult to get in the required calories.

If you are opening up cupboards full of food (good) but have to do this several times a day (bad) it gets real old.  Eventually you fall back to old habits that create less stress and are easier for you to cope.

Meal planning doesn’t have to be difficult.  You can cycle between a couple of routine plans each day that give you the food you require.  Sounds boring?  It is!  But it’s planned and easy to follow.  If you are one of those people who wants a new, fresh, exciting meal every day, then I hope you either love to cook or have a chef.  Otherwise, you’ll need to have some type of plan.

What’s for breakfast, snacks, dinner, post workout, bedtime?  If you continually have to hunt around for food or try and devise a meal 6 times a day, you’ll go back to grazing not eating.  It becomes too much effort and it’s a recipe for failure.

Get a couple of basic, no-brainer, nothing fancy meal plans that hit your targets.  Adjust them as necessary and eat to a schedule.  When you go to pack you 5-6 meals for the day, you know exactly what to eat, you have it in stock and that’s how you gain weight.

It becomes routine.

Mistake #4: Lack of Food Variety

A huge mistakes is limiting the number of calories you’re eating dramatically and limiting vitamin and mineral intake…nutrients which are necessary for GROWTH!

At some point you will hear that you should increase the variety of your nutrition plan and there’s some very good reason to do so.

Meal plans can be routine and boring (in terms of different foods every day) but you need to include lots of different foods (colors help) to ensure you are getting a well balanced diet and offering up all the nutrients for optimal growth.

Americans eat somewhere along the lines of 50 different foods in their lifetime vs. other societies that eat upwards of 80 various foods!

Take the suggestions for a couple of meal plans per day, and ensure they have enough variety that you are eating a fair amount of foods that provide different minerals and vitamins.  You will want as many nutrients as possible and you won’t get that if you stick to the same things every single day without any variety.

Have a couple of plans that offer up enough variety will be easy to follow, easier to shop for but provide the nutrients necessary for growth.

Many of us are creatures of habit.  Especially those who don’t know how to cook!  And as such (if you grew up eating convenience foods) you leave out certain nutrients because you didn’t know about them or you never learned to cook a variety of foods.  If you overeat in one food group, you leave out essential nutrients necessary for full muscular development.

You can easily accomplish this by having different lean proteins, fruits and vegetables (color), whole grains and healthy fats at most meals.  Variety is the spice of life and the athlete who has a lot of variety will fair better than the one who does not.

Mistake #5: Infrequent Eating; Skipping Meals

Now most fitness experts will blast you for skipping meals saying it will put you into some catabolic state and muscle will be broken down.  It’s a huge sin to skip meals!  I’m here to say that’s not really the case.  You can eat 3 meals a day and gain muscle and gain weight but the real problem is… most people who are eating 3 meals a day probably aren’t enough enough calories and you may not be controlling your blood sugar levels.

There’s some pretty big debates on if eating six meals a day is necessary but beyond the fact that meal frequency has worked for decades for many bodybuilders, the issue with trying to gain weight is getting enough calories.

For example, let’s say you need 3500 calories or more a day to gain weight.  That’s roughly 1166 calories per meal!  For most of us, including myself, there’s no way I can eat 1000+ calories in a single sitting of decent food.  It’s much easier and realistic to break that up into 6 meals and eat around 583 calories per meal.

Eating frequently and not skipping meals is essentially to avoiding Mistake #1 which is not eating enough calories to support weight gain.  So unless you are following the classic bodybuilders and eating 3 1000+ calorie meals of steak, potatoes and such, you are going to need to split those meals up to meet your requirements.

Why do people skip meals?  Especially skinny guys and gals?  More often than not, they are instinctive eaters and eat when hungry and stop when full.  Which is perfect to maintain your current weight but you’ll need to break that habit if you want to change your eating patterns.

Mistake #6: Emotional Eating; Instinctive Eating

There’s 3 types of eating:  Emotional, Instinctive and Habitual.  Many people eat based on emotions (bored, sad, angry, tired, depressed).  Those end up with unwanted weight gain.  People who are looking to gain weight usually are very good instinctive eaters.  They feel hungry or they lose mental focus and they eat.  They stop when full.  They have a hard time packing on weight because they aren’t used to forming the habit of habitual eating.

Counting calories in the long term is a not a recipe for success but it does provide awareness and a useful tool to modify behavior.  The person who wants to gain weight will become a habitual eating.  Eating to a schedule.  Once they get to their target weight and it’s easy to maintain, the goal is to become an instinctive eater once again.  This time, you’ll eat more and probably more frequently at your new weight than before.

Eating as an athlete should follow the mantra “Eat to Train.”  Eating to allow your body to grow and produce muscle is vastly different from eating to curb hunger or out of emotions.  Performance Nutrition is an entirely different realm than eating for survival.

Your goal, should you choose to accept it is to become a habitual eater and then learn instinctive eating by listen again to your body’s cues.

If you can avoid these weight gain mistakes, you have a really good chance of gaining the weight you desire.  The process is simple but not always easy as it requires behavioral modifications.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS - Here’s an additional 6 Weight Gain Tips for you to follow.

PPS - Here’s a collection of the Worst Weight Gain advice that I sincerely hope you don’t follow.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/fitness-tips/5-little-know-factors-that-could-affect-your-ability-to-gain-weight/feed/ 1 Pre vs. Post Workout Carbs https://bodybuildingsecretslive.com/nutrition/pre-vs-post-workout-carbs/?utm_source=rss&utm_medium=rss&utm_campaign=pre-vs-post-workout-carbs https://bodybuildingsecretslive.com/nutrition/pre-vs-post-workout-carbs/#comments Sun, 22 Jan 2012 10:00:07 +0000 Mike Boyle http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2400 This is post by NoBull Author, Mike Boyle Carbohydrates are your body’s main source of energy.  Carbs come from a wide variety of foods: breads, pastas, dairy products, potatoes and even pop-tarts.  Sugars, fiber and starches are the most common and abundant forms of carbs. Simple carbohydrates like the ones found in fruits and dairy products [...]

Natural Bodybuilding with Marc David

]]> This is post by NoBull Author, Mike Boyle

Carbohydrates are your body’s main source of energy.  Carbs come from a wide variety of foods: breads, pastas, dairy products, potatoes and even pop-tarts.  Sugars, fiber and starches are the most common and abundant forms of carbs.

Simple carbohydrates like the ones found in fruits and dairy products are easily digested by the body.  Your body breaks down simple carbs to be used as energy, your body uses these up very quickly.  Complex carbohydrates which are found in foods like whole grain breads and brown rice, take a longer time for your body to digest.  Complex carbs give you a longer lasting energy.

Their is a newer system of classifying carbohydrates, its called the glycemic index.  The glycemic index ranks food on how they affect your blood glucose level.  Low Glycemic foods are taken into the bloodstream slowly allowing levels to remain stable.  High Glycemic foods cause a more rapid rise in blood glucose levels.

Pre-Workout Carbs:

Your pre-workout meal is one of the most important meals of the day.  If order to provide the necessary fuel to your workout, you need a slow digesting carb.  This will provide you with the intensity and strength needed to push yourself to the limit.

A Low Glycemic slow releasing carbohydrate (complex carb) will help you sustain your energy level throughout your workout.  Complex carbs take longer to convert to glucose, which will keep you blood sugar levels consistent and will provide you with the necessary energy needed to power through your workout.  A High-Glycemic carb or fast digesting carb is not the right choice for a pre-workout carb.  You will use this energy up very quickly and leave you burned out before your workout is complete.

Everyone’s nutritional needs are different, but on average most people should take in about 30-40 grams pre-workout.  Consuming a carbohydrate-rich food along with fast-digesting whey protein shake pre-workout, will help you perform better during your workout.  You should consume your pre-workout meal 1-2 hrs prior to working out.  This will ensure your food is fully digested.  Here a list of some Low-Glycemic carbs.

Low-Glycemic Pre-Workout Carbs:

Post-Workout Carbs:

Your body uses what called glycogen (stored carbohydrates) during your workout.  Glycogen is the primary energy source your body uses to fuel your workout.  It is very important to replace that glycogen as soon as possibly after your workout.

During your workout you are breaking down and damaging the muscle cells.  Your body needs to replace the glycogen used up during your workout, to help repair the damaged muscle cells.  To replace you muscle glycogen and avoid any further damage to your muscle, you should consume a high glycemic carb.

Consuming the proper post workout meal, will help your body repair and build lean muscle. While a whole food meal is fine post-workout, you may benefit more from a post workout shake.  Getting the necessary nutrients in, in the right amount of time, the post-workout shake is your best bet.

A post-workout shake should consist of whey protein along with a dextrose or waxy-maize supplement added in.  You also could just drink a Gatorade with your protein shake.  This is a great way to get a good amount of carbs in your body to help spike your insulin levels.

A good rule of thumb is to get a ratio of 2 to 1 carbs to protein, in your post-workout shake.  Most people need to get in around 40-80 grams of carbs post-workout.  You should consume your post-workout meal no longer then 60-90 minutes after you workout has been completed.  Here a list of some High-Glycemic carbs.

High-Glycemic Post-Workout Carbs:

NoBull Author Mike Boyle

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/pre-vs-post-workout-carbs/feed/ 0 5 Foods You Should Be Eating Everyday https://bodybuildingsecretslive.com/nutrition/5-foods-you-should-be-eating-everyday/?utm_source=rss&utm_medium=rss&utm_campaign=5-foods-you-should-be-eating-everyday https://bodybuildingsecretslive.com/nutrition/5-foods-you-should-be-eating-everyday/#comments Wed, 18 Jan 2012 10:00:21 +0000 Mike Boyle http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2305 This is post by NoBull Author, Mike Boyle 1.  Sweet Potato: Sweet potatoes are one of the best vegetables you can eat.  They are readily available, inexpensive, and are packed with nutrition.  A great source of carotenes, potassium, dietary fibers, and a high level of antioxidant vitamins. Carbohydrates are fuel for your body.  Sweet potatoes are a [...]

Natural Bodybuilding with Marc David

]]> This is post by NoBull Author, Mike Boyle

1.  Sweet Potato:

Sweet potatoes are one of the best vegetables you can eat.  They are readily available, inexpensive, and are packed with nutrition.  A great source of carotenes, potassium, dietary fibers, and a high level of antioxidant vitamins.

Carbohydrates are fuel for your body.  Sweet potatoes are a great source of carbohydrates.  When eaten 90 minutes before working out, it has been shown to boost performance.  They are a low glycemic carb, and they are slowly released into the bloodstream helping to regulate blood sugar levels.

The taste is the best reason of all to add sweet potatoes to your daily diet.  With a natural sweet taste they make a great addition to any meal. You can bake or boil them, or make them into french fries.  Sweet potatoes can even be added to your favorite pancake recipe.

2.  Spinach:

Spinach is one of the most nutritious foods available.  Low in calories and high in nutrients like vitamin A,K,D,E and a host of of minerals.  They are also loaded with flavonoids which act as an antioxidant which protects your body against free radicals.

Not only does spinach make you big and strong like Popeye it also improves overall bone health from the large amount of vitamin K.  One cup of spinach provides 1000% of the RDA of vitamin K.

They recommend boiling spinach to free up acids and allow them to leach into the boiling water, this also brings out a sweeter taste of the spinach.  Besides boiling them you can add them to your morning eggs for a spinach scramble.  Also try as a salad with some walnuts and your favorite fresh fruit.

3.  Walnuts:

Walnuts are the only nut that contain a significant amount of omega-3.  They are a rich source of heart healthy monounsaturated fatty acids, along with an excellent source of  omega-3 essential fatty acids.  Omega-3′s are known to help lower LDL (Bad Cholesterol) levels and raise HDL (Good Cholesterol) levels in the blood.  Besides the health benefits of omega-3′s, walnuts also have a high presence of antioxidant and anti-inflammatory nutrients.

Along with the number of health benefits walnuts also can help if you have trouble sleeping.  The body produces a hormone called melatonin which helps you feel tired.  Walnuts are a great natural source of melatonin.  They can make you feel tired and help ensure you get a good night sleep.  Try adding some walnuts to your dinner salad, fruit salad or just by themselves for a great night time snack.

4:  Blueberries:

Blueberries are the superstar of all fruits, known for the highest level of antioxidants of all fruit.  They are very rich in many vitamins and minerals shown to boost your immune system. Antioxidants keep your immune system strong to help fight off colds and bacterial communicable diseases.

Not only does the antioxidants from blueberries improve your immune system, it helps improve all body systems.  It has been shown that muscle damage following overly taxing exercises can be reduced through consumption of blueberries.

Blueberries not only are bursting with nutrition they are bursting with flavor.  Flavors ranging from mildly sweet to tart and tangy.  With less then a 100 calories in a cup they make a great addition to any protein shake, breakfast cereal/oatmeal or your favorite low fat yogurt.

5.  Honey:

Not only does honey taste great, it also offers some amazing health benefits.  The benefits range from an antiseptic, to antioxidant and even cleansing purposes.  Honey is a great immunity system builder.  The antioxidants and anti-bacterial properties in honey help you stay healthy and fight off diseases.

Honey is a great natural source of carbohydrates and is a great nature energy source.  The glucose in honey is quickly absorbed into the body and gives an immediate energy boost.  Honey has been shown to instantly boost the performance, endurance and reduce muscle fatigue of athletes.

Next time you feel low on energy, don’t go grabbing for one of those high sugar energy drinks.  Try adding some honey to your favorite hot tea or spread some honey on a piece of toast for a quick nature pick me up.

NoBull Author Mike Boyle

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/5-foods-you-should-be-eating-everyday/feed/ 0 Why Some People Can Drink Alcohol Without Getting Fat https://bodybuildingsecretslive.com/guest-blogs/why-some-people-can-drink-alcohol-without-getting-fat/?utm_source=rss&utm_medium=rss&utm_campaign=why-some-people-can-drink-alcohol-without-getting-fat https://bodybuildingsecretslive.com/guest-blogs/why-some-people-can-drink-alcohol-without-getting-fat/#comments Mon, 16 Jan 2012 10:00:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2314 This is a guest blog by Tom Venuto of BurntheFat Whether moderate drinking is healthy been a subject of controversy. Many studies show that cardiovascular health benefits are associated with moderate beer or wine drinking (which has been of particular interest lately with reservatrol in the news so much), while other studies show improved insulin [...]

Natural Bodybuilding with Marc David

]]> This is a guest blog by Tom Venuto of BurntheFat

Whether moderate drinking is healthy been a subject of controversy. Many studies show that cardiovascular health benefits are associated with moderate beer or wine drinking (which has been of particular interest lately with reservatrol in the news so much), while other studies show improved insulin sensitivity. Some experts however, say that alcohol has no place in a fitness lifestyle.

A recent study published in the journal Obesity adds new findings to our knowledge about alcohol, insulin resistance and abdominal obesity. Analysis of the results as compared to other studies also gives us some insights into why some people seem to drink and get fat while others seem to drink and get thin!

The truth about the beer belly phenomenon

This new study, by Ulf Riserus and Erik Inglesson, was based on the Swedish Uppsala Longitudinal cohort. The researchers found that alcohol intake in older men did not improve insulin sensitivity, which contradicted their own hypothesis and numerous previous studies.

They also said there was a very “robust” association between alcohol intake, waist circumference and waist to hip ratio. They pointed out that a high alcohol intake, especially hard liquor, was closely associated with abdominal body fat, not just overall body mass.

Abdominal fat accumulation is not just a cosmetic problem, it can be a serious health risk. Abdominal fat, also known as “android” or “central” obesity, increases the risk for cardiovascular disease, high blood pressure, high blood lipids, glucose intolerance and elevated insulin levels.

Many other studies have also found a link between alcohol intake and abdominal fat, but this too has been controversial. A study that was widely publicized by the BBC in 2003 dismissed the concept of the “beer belly.”

Nevertheless, it looks like there’s some scientific support to it after all (or at least a “liquor belly” according to this newer study).

Hormones may be strongly involved because high alcohol intake has been shown to decrease blood testosterone in men, and also increase cortisol levels, which can lead to visceral fat accumulation.

Why is there so much controversy? Why the discrepancy in research findings about alcohol’s influence on obesity, abdominal fat, and insulin sensitivity?

Well, here’s the real story of why some people don’t get fat when they drink:

A lot of the confusion is because epidemiological research cannot show cause and effect relationships and mistakes can easily be made when drawing associations based on limited data.

With the nature of these longitudinal studies, you have to look at the lifestyle and nature of drinkers in general (or in this study, hard liquor drinkers). Also, the Swedish study focused on older men, so age may have been a factor. You may be more likely to deposit alcohol right on your belly as you get older.

When you hear that alcohol increases belly fat, you also have to look at what else is going on in the life of the drinker, particularly what the rest of a person’s diet looks like, and how alcohol intake affects appetite and eating habits.

Research says that alcohol can mess up your body’s perception of hunger, satiety and fullness. If drinking stimulates additional eating, or adds additional calories that aren’t compensated for and which lead to positive energy balance, then you get fat. You may also get fat in the belly, no thanks to what booze does to hormones.

Another thing that confounds the reports on whether alcohol contributes to weight gain is the fact that the game changes in heavy drinkers. We know that alcohol contains 7.1 calories per gram and these calories always count as part of the energy balance equation… or do they? With chronic excessive alcohol consumption, it’s possible that not all of these calories are available for energy. Due to changes in liver function and something called the microsomal ethanol oxidizing system (MEOS), alcoholism may be a real case of where some calories don’t count. Many alcoholics also skip meals and eat less with increasing alcohol consumption.

Alcohol metabolizing pathways notwithstanding, even if binge drinkers, daily drinkers or heavy drinkers consume most of their calories from alcohol, if they eat very little, and remain in a calorie deficit, they will not get fat. Compound this with the hormonal effects and you witness the skinny, but under-nourished, unhealthy and atrophied alcoholic (the person you’d think would be most likely to have a beer belly).

It’s the calories that count

The bottom line is, the idea that alcohol just automatically turns into fat or gives you a beer belly is mistaken. It’s true that alcohol suppresses fat oxidation, but mainly, alcohol adds calories into your diet, messes with your hormones and can stimulate appetite, leading to even more calories consumed. That’s where the fat gain comes from.

If you drink in moderation, if you’re aware of the calories in the alcohol, if you’re aware of the calories from additional food intake consumed during or after drinking, and if you compensate for all of the above accordingly, you won’t get fat.

Now, with that said, you might be wondering: “You mean I can drink and still lose fat? I just need to keep in a calorie deficit?”

Yes, that’s exactly what I mean. But before you rush off to the pub for a cold one, hold that thought for a minute while you consider this first: The empty alcohol calories displace the nutrient dense calories!

When you’re on a fat loss program you have a fairly small “calorie budget”, so you need to give some careful thought to how those calories should be “spent.” For example, if a female is on a 1500 calorie per day diet, does she really want to “spend” 500 of those calories – one third of her intake – for a few alcoholic drinks, and leave only 1000 for health-promoting food, fiber and lean muscle building protein?

I realize some people may answer “yes” to that question, but then again, if some people spent their money as frivolously as they spent their calories, they would be in deep trouble!

To summarize this into some practical, take-home advice, here are 7 of my personal tips for alcohol consumption in the fitness lifestyle:

(1) Don’t drink on a fat loss program. Although you could certainly drink and “get away with it” if you diligently maintained your calorie deficit as noted above, it certainly does not help your fat loss cause or your nutritional status.

(2) Drink in moderation during maintenance. For lifelong weight maintenance and a healthy lifestyle, if you drink, do so in moderation and only occasionally, such as on weekends or when you go out to dine in restaurants. Binge drinking and getting drunk has no place in a fitness lifestyle (not to mention hangovers aren’t very conducive to good workouts).

(3) Don’t drink daily. Moderate drinking, including daily drinking, has been associated with cardiovascular health benefits. However, I don’t recommend daily drinking because behaviors repeated daily become habits. Behaviors repeated multiple times daily become strong habits. Habitual drinking may lead to heavier drinking or full-blown addictions and can be hard to stop if you ever need to cut back.

(4) Count the calories. If you decide to have a bottle of beer or a glass of wine or two (or whatever moderation is for you), be sure to account for the alcohol in your daily calorie budget.

(5) Watch your appetite. Don’t let the “munchies” get control of you during or after you drink (Note to chicken wing and nacho-eating men: The correlation to alcohol and body fat is higher in men in almost all the studies. One possible explanation is that men tend to drink and eat, while women may tend to drink instead of eating).

(6) Watch the fatty foods. When drinking, watch the fatty foods in particular. A study by Angelo Tremblay back in 1995 suggested that alcohol and a high fat diet are a combination that favors overfeeding.

(7) Enjoy without guilt. If you choose to drink (moderately and sensibly), then don’t feel guilty about it or beat yourself up afterwards, just enjoy the darn stuff, will you!

References:

(1) Alcohol Intake, Insulin Resistance, and abdominal obesity in elderly men. Riserus U, Ingelsson E., Obesity. 15(7): 1766-1773. 2007

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of Burn the Fat, Feed The Muscle.

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]]> https://bodybuildingsecretslive.com/guest-blogs/why-some-people-can-drink-alcohol-without-getting-fat/feed/ 1 Introducing the Super Tracker https://bodybuildingsecretslive.com/current-health-news/introducing-the-super-tracker/?utm_source=rss&utm_medium=rss&utm_campaign=introducing-the-super-tracker https://bodybuildingsecretslive.com/current-health-news/introducing-the-super-tracker/#comments Fri, 06 Jan 2012 10:00:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=2216 Did you hear?  Big Brother… The United States Department of Agriculture (informally the Agriculture Department or USDA) launched their “state of the art” nutrition tracking tool. code name: SuperTracker.    This is being billed as: “The SuperTracker is a comprehensive resource available at ChooseMyPlate.gov designed to assist individuals as they make changes in their life [...]

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]]> USDA Launches the SuperTracker

Did you hear?  Big Brother… The United States Department of Agriculture (informally the Agriculture Department or USDA) launched their “state of the art” nutrition tracking tool. code name: SuperTracker.    This is being billed as:

“The SuperTracker is a comprehensive resource available at ChooseMyPlate.gov designed to assist individuals as they make changes in their life to reduce their risk of chronic disease and maintain a healthy weight”

Taxpayers …  I mean Consumers (or really anybody who has internet access in any country) can pick from a lot of features to support better nutrition and physical activity goals.  Among the standard things most tools offer, SuperTracker offers consumers the ability to:

Sample Meal Plans:

This tool offers up some sample meal plans and then if you customize your profile, it just changes the portions and total calories to either keep your current weight or get to a healthier weight.

Notice the yellow highlights?

That is the Dairy category.  I swear, dairy is pretty much a given for every meal of the day no matter what plan you choose.  Who sponsored this thing?

Protein which should be included with EVERY meal isn’t.   That is a one of Hugo Rivera’s Basic Nutrition tips.  It’s loaded with grains (carbs).  Which is fine unless you are carb sensitive or are some type of bodybuilding diet where you are controlling carbohydrate intake for leanness.

What I do like is the meal frequency.  They appear as snacks but if you added a lean protein to those meals, you’d have a very standard bodybuilding type frequency plan.  I guess what bodybuilders have known for decades, the government is finally catching up.

Sample Meal Plans

The Good Old BMI

When I input my own weight, I was told in the profile creation that my BMI (body mass index) was high and I should consider losing weight to conform to a healthier weight.  You can somewhat by-pass that but your only choices are:

  1. Keep the same weight
  2. Lose weight

Right there this is NOT the ideal tool for any bodybuilders out there.  You’ll NEVER be able to use just this tool to keep increasing your calories or figuring out protein needs to an athlete.  So you 1% of the population, had best be using something else.   While I do not hate the BMI or the generalized concept myself, it’s pretty useless on a one-on-one, case by case basis.

If this tool was truly state of the art, they should have asked a few other questions to determine my body composition and how that plays into health.  Not an antiquated concept of height to weight ratios.  That works in very large groups when you need to quickly move people into categories but seriously… in this day and age, it needed to figure out my “health” thru body composition and not the BMI.

Entering Custom Foods

Enter Custom Foods as Combos

It’s slightly confusing but you can enter custom foods.  Although you cannot just say your custom foods is X calories, X protein, X carbs and X fat.  You MUST enter each ingredient.  So if you have a protein bar that tells you the basics, good luck getting that entered because you can’t.  Unless you know the precise amounts in the bar that will equal what’s on the label.

What does that matter?

If you are entering a recipe that lists the ingredients great.  But even then, many bodybuilding cookbooks just tell you the basics.  When you enter a custom food in FitDay it is fairly simple.  You don’t need all the ingredients, you just enter what you do know and you can use that food over and over again.

For a state of the art tool, this has some serious limitations.

I do like that the USDA is very concerned about the Obesity Epidemic and they provide some resources on the basics of sound nutrition.

Nice idea.  A good effort.  I’m sure it cost millions.  But there are better free tools and paid tools that can do everything the Super Track does and then some.

Here’s some places you can track your workout, diet and other aspects of fitness. Some are programs, some are free web based tools. There’s even a free desktop program. All depends on what you need to do and what is the best place to track your progress.

Tools to Track Your Progress

BodyfitDB
Will track unlimited users in regards to vitals, nutrition, diet, exercise and recipes. There’s 100 recipes included as well as a method to enter more. Includes graphs and charts to track virtually every aspect of your progress. Trial available. It costs $44.95.

Crosstrainer
Record food intakes, create schedules and workouts, monitor health progress and generate fitness reports. There’s even a Palm version. 30 day trail available.

FitWatch
There’a deluxe and a free version of this option that allows you to track your workouts, nutrient content of foods, weight and exercises. There’s customization options and the ability to set goals.

FitDay
The best online site for tracking your nutritional progress. A fair amount of charts and graphs. The ability to enter customized foods and the largest database of foods. It’s just very easy to track what you are eating from any location that has internet access. Hands down, the best place to track just nutrition. A+

ProTrack
With custom workouts and the ability to track all aspects of your nutrition, ProTrack has a nice package. It’s $29.95.

Personal Training Workstation
This will track workouts, supplement usage, body measurements, notes and more. It’s easy to generate charts and workouts. There’s unlimited users allowed. It comes with sample workouts. This was geared towards a personal trainer that wants to track their clients but anybody can use it.

Use something I missed?  Post them in the comments below.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

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]]> https://bodybuildingsecretslive.com/current-health-news/introducing-the-super-tracker/feed/ 0 Is a Weight Gainer Bad for You? https://bodybuildingsecretslive.com/build-muscle/is-a-weight-gainer-bad-for-you/?utm_source=rss&utm_medium=rss&utm_campaign=is-a-weight-gainer-bad-for-you https://bodybuildingsecretslive.com/build-muscle/is-a-weight-gainer-bad-for-you/#comments Thu, 29 Dec 2011 10:00:00 +0000 Marc David http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1911 Question:  Marc, I’ve been told that I need a LOT of calories to gain weight.  I’m having a bit of an issue eating so much food.  My trainer recommended a weight gainer.  But are weight gainers bad for you?  What’s your take on weight gainers for people who need those extra calories? Answer:  The quick [...]

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]]> Weight Gainer Protein Powder

Question:  Marc, I’ve been told that I need a LOT of calories to gain weight.  I’m having a bit of an issue eating so much food.  My trainer recommended a weight gainer.  But are weight gainers bad for you?  What’s your take on weight gainers for people who need those extra calories?

Answer:  The quick answer is “A weight gainer isn’t bad for you” than any other type of protein powder.  It all depends on the types of protein, the quality of the calories and how you end up using it.  If you search around on the Internet, you’d think you found the worst possible thing to take when trying to put on muscle!

For Example:  If Jon needs 2500 calories a day to maintain his weight and he is desperate to put on extra mass, he’s going to need a surplus of calories in order to do so.  Packing on mass (weight) while on a low calorie diet, cutting plan or low carb is the surefire way to end up going nowhere.  That being said.. having too many calories, constantly is a fast way to pack on fat.

Use a Weight Gainer as a Tool

It’s the easy way to add calories to your diet to get those extra surplus calories you need to gain weight.  That’s awesome right?  Keep reading…

Going with the example, Jon needs an extra 500 calories.  He can and should get them from food but he takes the easy way (my opinion) and uses a weight gainer shake.  Doing this consistently, he’s going to add weight.  As long as it’s not excessive in calorie intake and he’s stimulating muscle thru hard weight training, he’s going to build muscle and put on weight.  The trick becomes minimizing the fat gains.

If you stay in a surplus too long, you put on fat.  Hence, the ever popular Zig-Zag nutrition method that addresses the issue of prolonged calorie surplus or deficits.  Stay in a calorie surplus too long, you get fat.  Stay in a calorie deficit too long, you stop burning as much fat.  One program that simplifies this is The Holy Grail Body Transformation Program.  It dives it Zig-Zag nutrition in detail.

A weight gainer is nothing more than an easy way to add more calories to your daily needs to put on weight.  Used properly, you can eat regular meals but add extra calories and easily be in a surplus.  Which is great for optimal muscle building.  Used improperly, it’s a very fast way to get fat.  There’s nothing inherently “bad” about it.  Any more than eating healthy bodybuilding meals packed with calories in excess.  That is just as bad.

The REAL issues when it comes to weight gainers is the quality of the proteins and if the product is loaded with sugar.  In which case, it’s really not ideal.  You get a lot of calories from low quality sources.

The Pros of a Weight Gainer:

The Cons of a Weight Gainer:

The debate about real foods vs. liquid foods rages on even today.  If you need 3500 calories to put on weight and you are eating 2500 in real foods, another 1000 may seem to daunting.  Maybe you need well beyond 4000 with your activities and eating real foods is darn near impossible?  Those liquid calories are going to work in those situations.  If you went to the Antarctic and were burning 10,000 calories a day, then a weight gainer (or candy bar) would be irrelevant at that point and necessary for survival!

Calories In vs. Calories Out is another popular debate but the end result is, if you burn more calories than you take in, you are not going to put on weight.  If you are very active, eat 6 meals a day and barely hit 3500 but need 6000 to gain weight, then a weight gainer may be for you.  You must evaluate your situation and make the appropriate choice.  It’s not a good idea for everybody who wants to add some pounds to start using a weight gainer.

Keep in mind that if you do not develop proper nutrition habits, then the minute you stop “drinking” those extra calories, you effectively put yourself on a calorie deficit and you will see yourself dropping weight quickly.

In the example above, if you need 3500 to gain weight and you drink an extra 1000 calories a day, you’ll put on the weight.  Then you decide not to keep using the weight gainer and quick.  Adding in 1000 calories of extra real food is going to be tough but if you don’t do it, you are back to 2500 calories a day, and you’ll lose weight as you are not able to maintain the higher calories.

Keep all those points in mind when deciding if a weight gainer is right for you.  If you need thousands of extra calories a day given your situation, it may be an appropriate tool.  If you just need an extra 500, you can do that thru a few higher calorie food options.

My own personal opinion is that a weight gainer is rarely necessary.  There are thousands of bodybuilding meals that have higher calories or weight gain shakes you can make at home that are cheaper and healthier for you.  You control the ingredients and it acts as a weight gainer but it’s healthier in the long run vs. using supplemental powders.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

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]]> https://bodybuildingsecretslive.com/build-muscle/is-a-weight-gainer-bad-for-you/feed/ 1 Beware of Coconut Oil Hucksters https://bodybuildingsecretslive.com/fitness-tips/beware-of-coconut-oil-hucksters/?utm_source=rss&utm_medium=rss&utm_campaign=beware-of-coconut-oil-hucksters https://bodybuildingsecretslive.com/fitness-tips/beware-of-coconut-oil-hucksters/#comments Fri, 09 Dec 2011 10:00:00 +0000 Marc David http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1895 Is Coconut Oil all it’s cracked up to be?  If you’ve done any reading up on this, you’d think you’ve found some super hidden method to longevity, ultimate leanness, skin preservation and hair protector and it’s been in your grocery store forever! At some point when you started to get really involved in fitness, you’ve [...]

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]]> Coconut Oil

Is Coconut Oil all it’s cracked up to be?  If you’ve done any reading up on this, you’d think you’ve found some super hidden method to longevity, ultimate leanness, skin preservation and hair protector and it’s been in your grocery store forever!

At some point when you started to get really involved in fitness, you’ve heard that saturated fats are bad but you should know the importance of fats in your diet overall is a good thing.  A very low fat diet is not really a good thing.  That’s so 1970′s!  Especially for those of us wanting to build muscle or men wanting to improve testosterone.

Maybe you’ve heard to keep your overall fat intake high around 30% (healthy fat) and as low as 15%.  For men, having fat intake higher is said to improve testosterone.  But when experts say “healthy fat” they mostly mean monounsatured (e.g. olive, canola and peanut oils or from avacados and nuts) and polyunsatured (e.g. soybean, corn, sunflower) rarely if EVER do the tell you to increase your saturated fat intake and nobody should be telling you to increase your trans-fats!

Here’s the ever famous research when anybody links to tropical oils as being the secret cure.  Tropical oils are the Pacific Island populations as wine, cheese and high fats foods are to the French.

Did you know that multiple studies on Pacific Island populations who get 30-60 percent of their total caloric intake from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease? (1)

Coconut Oil is made up of 90% saturated fats but are considered to be Medium Chain Triglycerides or MCTs.  Some researchers feel that because of its structure, the saturated fat found in coconut oil is not as damaging as other saturated fats, like those found in animal products.(2)

Some research suggests that MCTs, like those produced from coconut oil are more rapidly absorbed than other fats.  They can be used as energy faster than glucose (sugar) and have twice as many calories.  Meaning, it could be a very good fat for energy, intense workouts and later recovery.

MCTs are absorbed so quickly.  Because of this, they rarely get stored as fat and  they can be used for energy so they help spare protein.  In fact, MCTs might even act as carriers for amino acids and help your ability assimilate protein.

Additional Proposed Benefits of Coconut Oil:

This is quite a list of benefits at this point and you MIGHT be tempted to rush out, buy some coconut oil and start cooking with it or using it on salads or put it into your protein shakes.

“…we like it as a replacement for less healthy, processed saturated and trans fats.  We’re not suggesting you buy tubs of coconut oil and eat it by the spoonful.  It’s not about “adding” coconut oil to a junky diet.  It’s about replacing.  That’s the key.” ~Christopher Mohr, PhD, RD, CSSD of Mohr Results 

“Just because a food is high in saturated fat doesn’t necessarily mean it increases blood cholesterol or contributes to heart disease. The effect of saturated fat varies from person to person, depending on genetics, weight, other dietary and lifestyle factors, and even gender (saturated fat tends to increase LDL, the “bad” cholesterol, more in men). In addition, tropical oils contain other substances that can affect the risk of heart disease—and how the oils are processed may matter, too.  What’s key is your overall diet. Adding tropical oils in the context of a healthy diet is unlikely to affect blood cholesterol significantly.” ~ Berkeley Wellness Letter; October 2010 (8)

Most experts recommend you use unprocessed, extra virgin coconut oil (otherwise it becomes processed, hydrogenated and then the health benefits are void).  Remember that you don’t want trans-fats in any amounts.  So get the unprocessed type.

Even with this small laundry list of possible benefits, the overall recommendation to keep saturated fats to 10% of total fats (7) although that is debated among current fitness professionals and is the subject of some hot debate!

Bottom Line:  It’s a Healthy Saturated Fat and You Should Keep it in Check

  1. You’ll want to use the unprocessed, extra virgin coconut oil.
  2. If you can, replace animal fats or otherwise processed fats with this alternative.
  3. Be aware of the added calories because ultimately anything can and will be stored as fat.
  4. MCTs can be used for energy but if you consume more than you expend, you will store and gain unwanted weight.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

—————————-

(1) Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171

(2) Amarasiri WA, Dissanayake AS. Coconut fats.Ceylon Med J. 2006 Jun;51(2):47-51.

(3) Assuno ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florancio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity.Lipids. 2009 Jul;44(7):593-601. Epub 2009 May 13.

(4) Agero AL, Verallo-Rowell VM.A randomized double-blind controlled trial comparing extra virgin coconut oil with mineral oil as a moisturizer for mild to moderate xerosis.Dermatitis. 2004 Sep;15(3):109-116.

(5) Rele AS, Mohile RB. Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. J Cosmet Sci. 2003 Mar-Apr;54(2):175-192.

(6) Sankaranarayanan K, Mondkar JA, Chauhan MM, Mascarenhas BM, Mainkar AR, Salvi RY. Oil massage in neonates: an open randomized controlled study of coconut versus mineral oil.Indian Pediatr. 2005 Sep;42(9):877-884.

(7) In 2003, the World Health Organization (WHO) and Food and Agriculture Organization (FAO) expert consultation report concluded that “intake of saturated fatty acids is directly related to cardiovascular risk. The traditional target is to restrict the intake of saturated fatty acids to less than 10% of daily energy intake and less than 7% for high-risk groups.

(8) ”Back to the Tropics” University of California, Berkeley Wellness Letter. October 2010; Volume 27; Issue 1. www.WellnessLetter.com

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]]> https://bodybuildingsecretslive.com/fitness-tips/beware-of-coconut-oil-hucksters/feed/ 0 8 NoBull Holiday Survival Guides https://bodybuildingsecretslive.com/current-health-news/nobull-holiday-survival-guides/?utm_source=rss&utm_medium=rss&utm_campaign=nobull-holiday-survival-guides https://bodybuildingsecretslive.com/current-health-news/nobull-holiday-survival-guides/#comments Wed, 30 Nov 2011 22:40:56 +0000 Marc David http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1786 If you survived the first holiday, Thanksgiving, congratulations!  But with December in full swing and New Year’s on the horizon, the temptations have begun.  On average, a person gains 1 lb between Thanksgiving and New Year’s (much less than the original reports of 7-10 lbs during this time).  That’s great news! The bad news?  That [...]

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]]> Holiday Survival Guide

If you survived the first holiday, Thanksgiving, congratulations!  But with December in full swing and New Year’s on the horizon, the temptations have begun.  On average, a person gains 1 lb between Thanksgiving and New Year’s (much less than the original reports of 7-10 lbs during this time).  That’s great news!

The bad news?  That 1 lb or more gain isn’t lost for the most part during the rest of the year.  In a decade, that’s 10 lbs and that ends up being a big deal as you get older.

Holly Hull, the lead researcher on the Oklahoma study, says Thanksgiving marks the beginning of a “high risk” time for the overweight. “I think the number of people who only overeat at the Thanksgiving meal is slim to none,” said Dr. Hull. “The holiday season doesn’t represent one day of overeating. You have this period that extends through the new year where there’s more alcohol, more snacks, more finger foods and appetizers that are energy dense.”

I’ve compiled a list of Holiday Survival Guides with plenty of advice, tips and tricks to get anybody thru this sometimes difficult time.  If you are wondering how you will stick to your plan, these guides offer up some easy to use and quick to implement safeguards to keep you focused.  While everybody else gains this season, you could get fitter while everybody around you gets fatter.

1.  Strategies to Cope with Holiday Eating

There’s a great read over at SparkPeople called Busting the Top 5 Excuses to Overindulge During the Holidays  it’s a really nice list of things that most everybody will experience at some point from now until New Year’s and what you can do to cope.   Take a look at the following excuses and if any of them sound familiar, you’ll have strategies to cope.

2.  Holiday Survival with Jennifer Nicole Lee

Not as much strategies as healthy traditional holiday meals.  Fitness model, Jennifer Nicole Lee or JNL, dishes out some delicious treats and snacks.  It’s possible to make that pumpkin pie taste good and not break your calorie bank.  If you are going to a party or family gathering and need to bring food, here’s some ideas for a Healthy Thanksgiving to Fit Christmas

At the end of JNL’s article, there’s 10 additional tips for staying sane during this typically very busy period when people lose focus and fall off the wagon.

3.  Survive the Holidays – Runner’s World Style

Even Runner’s World has some very good tips to stay on track for the holidays.  What really hit home was the opening line of the 3 page article.

“Conventional wisdom has it that most of us gain about five pounds during the six-week holiday period. In reality, according to a study in the New England Journal of Medicine, the average person gains only one pound over the holidays–but never loses it.”

It’s worth reading the How to Stay Fit and Trim from Thanksgiving to New Year’s if you want to keep a decade of holidays from adding up over the years.  Do the math.  1 lb a year, over a decade, magically you are 10 lbs heavier!

4.  Holiday Survival Guide by Fat Loss Expert – Tom Venuto

Even a fat loss guru like Venuto has temptations.  How does Tom do it?  At this point, he’s got such strong beliefs that there really isn’t any temptation if it goes against your core beliefs.  However, that wasn’t always the case.  He’s battled thru holidays when an extra piece of pie or other delicious dessert is most tempting.  But he’s put together a very nice list called How to Stay on Your Diet and Shape Over the Holidays

You will find 10 of Tom’s BEST tips for staying in shape over the holidays.  Although I personally think Tom and I might differ on #10.  Alcohol in moderation.  What’s moderate to some is excessive to others.

One to print out and tack on the fridge.. right now!

5.  Strength Training Guide to Surviving the Holidays

By now, you might be saying to yourself, I’ve seen a lot of the same tips and themes.  That’s true.  Every year these holiday guides come out and every year the same 10 tips are shuffle around.

However, Sumi does point out some very interesting tips I’ve not seen before that will be very motivation to the most tempted person.

Fitness Model: Sumi Singh’s Tips and Tricks

From eating before the party to signing up for a 10k.. Sumi has some unique and refreshing tips that can help not just motivate you during the holidays and avoid some of the temptations but seriously get you into better shape.

6.  Holiday Advice from the Fat Burning Machine – Michael Mahony

Coined “The Fat Burning Machine,” Mike Mahony has put together a simple but fundamental tip list!  One tip he does gives, makes absolute perfect sense.  In fact, his tip was recently used by the last winner of the most ripped female in a body transformation contest.  Here’s One Holiday Tip You May Not Have Considered

Because I’m a moderator and contributor to a weight loss support community called Burn the Fat Inner Circle, I literally read the journal of last year’s winner.  Mike’s tip was used this Thanksgiving in a very strategic manner.  I have no doubt that thinking strategically about one day like this leads to success.

If you have a calendar, you can plan to use tip #5.

7.  10 Ways to Restart Your “Diet” After a Break

While this list from Diet.com looks more like how to get back on track after a setback, in reality, the tips and advice can easily be put to good use to keep from falling into a rut during the holiday season.

If you feel like things are getting a bit out of control, here are 10 Easy Ways to Hit the Reset Button.

Point number 5 is something you can and should do year round.  One way to avoid temptation is not to have it available.

8.  Holiday Weight Management by Charles Poliquin

Even premier strength coach, Charles Poliquin has a very nice list of Ten Simple Ways to Beat Holiday Weight Gain.  His list is fundamental to avoiding the pounds during this season along with some tips and tricks you can use to keep yourself on track.  Charles isn’t your average fitness guy.  He’s the creator of the 21 Poliquin Principles amoung many other famous and foundational fitness principles.  When Charles’ speaks, people listen.

Bonus: Top 10 Stay Fit During the Holidays Tactics

Hugo A. Rivera is an internationally-known best-selling fitness author of over 10 books on bodybuilding, weight loss and fitness.  Hugo discloses his Top 10 Personal Strategies for surviving the Holiday’s with minimum fat gain, if any.

Tip:  Take all the tips from these lists and quickly write or type them out.  You will see many of them overlap, with a few fresh ideas.  In matter of minutes, you’ll have your own bulletproof list for avoiding holiday weight gain.

Scott and Angie Tousignant of Metabolic Masterpiece have put together a “short” 8 minute video that just nails the basics and gives you options to stay on track and NOT beat yourself up over a few mistakes.

Do you have any tips that aren’t in these guides?  What have you done that works to avoid the constant bombardment of sweets and excuses to overindulge?

Resources:

Holiday Weight Gain Slight, But May Last a Lifetime
The Effect of the Thanksgiving Holiday on Weight Gain
Holiday Weight Gain: Fact or Fiction?

Update:
6 Simple Ways to Avoid Holiday Weight Gain

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

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]]> https://bodybuildingsecretslive.com/current-health-news/nobull-holiday-survival-guides/feed/ 0 Fitness Tips,Nutrition How Do I Know if Intermittent Fasting is Right for Me? https://bodybuildingsecretslive.com/nutrition/how-do-i-know-if-intermittent-fasting-is-right-for-me/?utm_source=rss&utm_medium=rss&utm_campaign=how-do-i-know-if-intermittent-fasting-is-right-for-me https://bodybuildingsecretslive.com/nutrition/how-do-i-know-if-intermittent-fasting-is-right-for-me/#comments Sat, 26 Nov 2011 00:34:15 +0000 Marc David http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1739 If you have considered intermittent fasting for weight loss (sometimes known as IF Protocol) here are some general thoughts on fasting regarding body composition, weight loss and lean muscle gains. I’ll be the first to admit I’ve not reviewed very much of the science behind this concept or read any books like Eat Stop Eat [...]

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]]>

If you have considered intermittent fasting for weight loss (sometimes known as IF Protocol) here are some general thoughts on fasting regarding body composition, weight loss and lean muscle gains. I’ll be the first to admit I’ve not reviewed very much of the science behind this concept or read any books like Eat Stop Eat by Brad Pilon on the subject of fasting or the Lean Gain Program by Martin Berkhan and Fast5.

That being said, I think it’s worthy of a discussion for those interested in the concept of intermittent fasting.

Let’s be honest, if people report weight loss from fasting one or two days a week, every other day or whatever the schedule is with Lean Gain, Eat This Not That, or the Fast Five Intermittent Fasting program, there’s probably no scientifically extravagant reason for this that makes this particular protocol any better than any other type of nutritional manipulation… technically speaking of course.

The simple explanation you ask? By not eating for specific time windows one or two days out of the week, you’ve increased your caloric deficit significantly. With an increase in the calorie deficit, you will lose weight faster than somebody who eats every day or several times a day with a much smaller deficit. It would not be a far fetched assumption to argue that this isn’t a “lifestyle” but just another diet that tricks you into eating less. This begs the question if there’s any value in Intermittent Fasting? I’m certain the authors of the Paleo Diet and Warrior Diet with their intermittent fasting blogs would argue there is.

You could have just as easily eaten “less” but still eaten every day and increased your daily caloire deficit. Somebody else could eat every day and just eat significantly less and come close to that same deficit as a person who follows any of the intermittent fasting concepts. In the end, if you are eating less than you need, you’ll lose weight (let’s not discuss actual body composition changes).

With any type of nutritional protocol, some people will gravitate towards this type of activity and they will have the determination to stick with it and actually like it. The majority of people will probably be able to do it for a short period of time but won’t be able to stick with Intermittent Fasting as a lifestyle because of one big problem.

What’s the biggest potential problem with Intermittent Fasting? 

Hunger!

Think about this for a moment. Hunger and maybe excessive hunger can be the biggest reason for weight loss failure in an extented period of time. Some advocates of Intermittent Fasting claim that hunger does not bother them and the results are worth it. It’s true that hunger can go away in extremely low calorie diets and even in starvation. And while some hunger is normal in such diets, again, excessive hunger can lead to hormonal triggers that are much stronger than willpower. Again, I cannot be certain if programs like Lean Gains or the Warrior Diet really have extended non-eating windows where this could be a real problem. I would think they allow for adjustments to curb excessive hunger issues.

But let’s suppose just for a second that maybe there’s superior hormonal response or insulin changes or anything along those lines that might make intermittent fasting a better nutritional protocol for not just weight loss but healthy living. Even if it’s more effective in the short run it is the diet that works in the long run that makes it the most effective. The one you can stay on for the long haul. Unless you are a competitive athlete who must change their nutrition for various reasons, it’s best to pick a lifestyle plan. Effectively making whatever you are doing, not a diet. If the excessive hunger becomes a problem, even after being on this option for years, you’ve effectively just been on a really long diet and it was never a lifestyle. I have no doubts if you search the Net you will find thousands of happy and “successful” intermittent fasting results.

“The best diet is the one you don’t know you’re on.” ~ Dr. Brian Wansink; Ph.D; author of Mindless Eating

But don’t a lot of bodybuilders recommend eating 5-6 times a day? That doesn’t seem very realistic either. It sounds like a lot of food preparation, planning, frequent meals and it sure seems like that’s a diet as well. I’ll agree, the true bodybuilding type, 5-6 pre-planned meals is a diet as well. Eventually the average person gets tired of that and falls back to 3 meals a day. Thus, it sure looks like a diet. But it’s laughable to discret the 5-6 meals a day as being a diet and excessive and flip to the other side of intermittent fasting and not eat for one of two days out of the week. It creates the same concern surrounding nutritional compliance issues.

Personally I thrive on 5-6 meals a day. I have better workouts, I feel energized pre-workout and I’m never really too hungry or too full. My meals are simple and easy to prepare. However, the whole 5-6 times a day eating may not be what some people want or can do and they seek out alternatives. If you can’t eat that many times a day, then it’s not a maintainable lifestyle for you and hence, just another diet. Here’s what they don’t tell you in those intermittent fasting blogs and forums.

“Nutrition plans do need to built based on lifestyle and personal preferences.”  ~Tom Venuto; author of Burn the Fat Feed the Muscle

If eating 5-6 times a day seems to be a a turn off, a burden or a major inconvenience, I’d highly suggest you don’t flip to the other extreme and not eat one or two days out of the week. What you could do is find a happy medium! You’ve heard the term everything in moderation right? It works for nutrition too.

Suggestions for Finding the Plan that Works for You

Would you agree that most people could eat 3 traditional sit down meals a day? Would you go as far to say that those same people could have small snack in-between those meals? If so, you’re eating 5-6 times a day but you are only preparing 3 of those meals. If this seems reasonable for a lifestyle, then it’s much easiser to eat 3 prepared meals per day and just snack for the other 3. More importantly is that whatever meal frequentcy you ultimately choose, is that you are consistent rather than haphazardly eating at random.

Won’t Intermittent Fasting slow down your metabolism?

It’s highly unlikely that not eating one or two days a week will damage your metabolism. Mebatolic adaptation or starvation are more chronic (long term) than acute. Your metabolism isn’t going to crash in a day. You won’t ruin all your gains and mess up your metabolism if you skip a meal. If you are more concerned with the long term effects of a very low calorie diet and that it might decrease your metabolism in the long run, that does warrant some concern. Up to this point, only weight loss has been mentioned but as a reader of this blog, you know body composition is about fat mass and muscle mass in relation to weight. We are rarely just concerned with weight loss. How does intermittent fasting affect maintenance of lean body mass and what effect does it have on body composition in the long term?

Have you ever gone an entire day without eating? Do you get pre-occupied with thougths of food at some point? When it is time to eat, are you very careful of what you eat or does binge eating occur as hunger gets the best of you?

While intermittent fasting has more data with each passing year, a vast majority of the data shows that more frequent meals help with appetite control and blood glucose stability. There’s even research to show that skipping breakfast is a major contributor to late day binge eating. Did you know that binge eating is more common than anorexia?

Taking a step back, there isn’t much doubt in my mind that small, frequent meals is the ideal way to fuel a performance athlete or very active person. There’s a huge difference between a sendentary person who does intermittent fasting and an active bodybuilder training for a competition or trying to build muscle as efficiently as possible. In general, performance and energy will drop on the day of your fasting (which won’t be all that fun if it turns out to be a leg workout and you’ve got heavy squats and deadlifts on the docket). There are people who say that their performance is not affected on the day of a fast but my guess is they are the exception, not the rule.

The bottom line is that I don’t recommend intermittent fasting for the purpose of body recomposition or building muscle. There’s some data to support it but I do not see a consensus in the fitness community. That’s not to say that bodybuilders who using this protocol are not showing good results, or that it cannot work or that it’s unhealthy and damaging in any way. However, it seems to suit their dispositions and lifestyle which does not make fasting superior to another nutrition protocol but an option for those people just like 5-6 meals per day is an option for others.

Here’s a fun little cartoon that gives some information about Martin Berkhan and Intermittent Fasting.

Here’s a fun little cartoon that gives some information about Martin Berkhan and Intermittent Fasting.

Additional Resources:

Intermittent fasting diet for fat loss, muscle gain and health

WarriorDiet

How to: Intermittent Fasting

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/how-do-i-know-if-intermittent-fasting-is-right-for-me/feed/ 1 intermittent fasting,intermittent fasting Healthy Breakfast Solutions https://bodybuildingsecretslive.com/fitness-tips/healthy-breakfast/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-breakfast https://bodybuildingsecretslive.com/fitness-tips/healthy-breakfast/#comments Sat, 12 Nov 2011 10:40:52 +0000 Marc David http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/new/?p=1688 How to Make this Healthy Breakfast: * 1 cup of regular oats (not the quick kind) * 1 scoop of whey protein powder * 1 tbs Udos 3-6-9 oil * 1 cup of 1% milk * regular banana Just mix it all up. I don’t cook the oats as I like to eat them raw. [...]

Natural Bodybuilding with Marc David

]]> How to Make this Healthy Breakfast:

* 1 cup of regular oats (not the quick kind)
* 1 scoop of whey protein powder
* 1 tbs Udos 3-6-9 oil
* 1 cup of 1% milk
* regular banana

Just mix it all up. I don’t cook the oats as I like to eat them raw. This mixes very well and tastes great. It’s fast, cheap and offers up some significant energy benefits and will keep you filled up for hours. Adjust the portions as necessary for your specific calorie needs or modify the ingredients to your preferences.

Here’s the estimated nutritional details for the healthy breakfast idea:

Calories: 743
Fats: 24g
Carbs: 97g
Protein: 38g

Note: Remember to adjust the portions as necessary for your specific calorie needs.


Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/fitness-tips/healthy-breakfast/feed/ 0 Don’t Make These 30 Stupid Bodybuilding Mistakes! https://bodybuildingsecretslive.com/natural-bodybuilding/dont-make-these-30-stupid-bodybuilding-mistakes/?utm_source=rss&utm_medium=rss&utm_campaign=dont-make-these-30-stupid-bodybuilding-mistakes https://bodybuildingsecretslive.com/natural-bodybuilding/dont-make-these-30-stupid-bodybuilding-mistakes/#comments Wed, 14 Sep 2011 02:33:14 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1420 These are some awesome free reports by Skip LaCour: –> Download Your Free Reports Natural Bodybuilding with Marc David]]> Free Bodybuilding Reports

Avoid These 30 Bodybuilding Mistakes

These are some awesome free reports by Skip LaCour:

–> Download Your Free Reports

You will learn 30 mistakes you must avoid to get results.

These 3 reports reveal…

So, head on over to:

–> Skip LaCour’s Simple Nutrition

Highly recommended … and they are free   (in exchange for your email address of course)

- marc david

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]]> https://bodybuildingsecretslive.com/natural-bodybuilding/dont-make-these-30-stupid-bodybuilding-mistakes/feed/ 0 Basic Nutrition – A Quick Guide https://bodybuildingsecretslive.com/guest-blogs/basic-nutrition/?utm_source=rss&utm_medium=rss&utm_campaign=basic-nutrition https://bodybuildingsecretslive.com/guest-blogs/basic-nutrition/#comments Thu, 17 Feb 2011 17:55:37 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1280 I would bet that without even thinking, you could name 4 or 5 diets or eating plans that are in the popular media…Weight Watchers, Nutrisystem, Atkins, South Beach, etc. Every time you turn around, there’s a fantastic “new” approach to eating. It’s enough to make your head spin! But it doesn’t have to be that [...]

Natural Bodybuilding with Marc David

]]> Basic Nutrition

Basic Nutrition Tips

I would bet that without even thinking, you could name 4 or 5 diets or eating plans that are in the popular media…Weight Watchers, Nutrisystem, Atkins, South Beach, etc. Every time you turn around, there’s a fantastic “new” approach to eating. It’s enough to make your head spin!

But it doesn’t have to be that complicated. I’ve got some easy-to-follow basic nutrition principles that will help keep you on the right track. Beginner or advanced, these will work for you!

1. Focus your eating on natural, unprocessed foods as much as possible.

While I know it’s not always possible to get fresh fruit and veggies and other unprocessed foods everywhere you go, your body will always respond best when you feed it foods that are not altered through processing. Your body has evolved over thousands and thousands of years to process foods in their natural state – it’s only relatively recently that processed foods have appeared on the scene.

Your body has the digestive mechanisms for efficiently processing foods in their natural state. When you add in the fats, salt, sugar, additives, etc., your body starts having a hard time digesting and coping. Think of it like trying to put regular gas into a vehicle that runs on diesel. It may run, but it’s not going to be very efficient with the fuel and it could cause problems down the road (no pun intended!)

Bottom Line: Eating foods that are not processed allows your body to function more efficiently. You’ll lose fat without even trying.

2. Get plenty of good quality, lean protein sources in your diet

When you’re training, your body has a much greater need for protein. During weight training and endurance training especially, your body is constantly breaking down muscle tissue. Protein is required to rebuild it. By regularly feeding your body good protein sources, you’ll be able to hold onto and build muscle mass easier.

Good sources of lean protein include meats (look for leaner cuts like sirloin), poultry, eggs (while not lean, eggs will not shoot up your cholesterol as many worry), fish, low-fat dairy, soybeans, and various legumes (beans).

As far as how much protein your body needs, this will vary according to how much you weigh and your activity level. A level of around 1 gram per pound of lean bodyweight is a good guideline (we don’t count total bodyweight because fat is not metabolically active and doesn’t require protein to sustain it).

3. Don’t be afraid of “good” fats

Fats can be extremely beneficial, even when you’re trying to lose weight! Fats are important in a tremendous variety of bodily processes including hormone production, immunity, joint and organ protection, and even burning bodyfat. Without the “good” fats, your body will not function as well as it could.

“Good” fats include sources such as fish, nuts, flax oil, borage oil, and olive oil (there are many other good sources as well). Increasing your intake of these good fats can help keep you feeling good and burning your own bodyfat more efficiently.

Your total fat intake should be around 30% of your daily calories. A good way to go about getting this is to try and keep your focus primarily on low-fat foods while purposefully adding the “good” fats into your diet (like eating a few almonds every day or taking fish oil or flax oil capsules).

4. Carbs are fine

Despite all the talk about carbs being the enemy, it’s important to note that carbs and foods that contain carbs can actually be quite good for you! It’s generally the refined sugar added to foods that is the problem, not the carbohydrate as a nutrient on its own.

5. Non-nutritious foods should be minimized

This is an easy one. More than likely, you already know that you shouldn’t be eating Cheesy-Poofs or chocolate bars 3 meals a day. The calories you get from these foods don’t come with any actual nutrients. When your body is missing nutrients, it craves more food (not to mention the insulin response to the sugar in many of these foods) and you tend to eat more of the poor food that doesn’t have nutrients in it.

It’s ironic to think that many overweight people are actually malnourished! When you eat nutrient-dense foods, your body gets the nutrients it needs and functions much better.

5. Salads, fruits and vegetables will give you lots of fiber, roughage and nutrition

Eat plenty of salads, fruits and veggies every day. This is usually one that everybody already knows yet doesn’t normally focus on. The fiber in the foods helps keep you from getting too hungry and helps keep your digestive system clean.

6. Just do the best you can

It’s not always easy or convenient to follow good eating principles. There are plenty of tasty temptations to be found every time you turn around.

The REAL key to proper nutrition is to focus on trying to do well MOST of the time, not all of the time. It’s what you do most of the time that will give you the long-term results you’re looking for. Determining that you MUST be perfect all of the time is a sure way to set yourself up for disappointment when the time comes that you don’t eat a perfectly healthy food choice.

Sometimes, you just have to eat those Cheesy Poofs and not worry about it.

——————

About the Author: Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,”

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/guest-blogs/basic-nutrition/feed/ 1 Meal Frequency: Is Eating Six Times a Day Necessary? https://bodybuildingsecretslive.com/fitness-videos/meal-frequency/?utm_source=rss&utm_medium=rss&utm_campaign=meal-frequency https://bodybuildingsecretslive.com/fitness-videos/meal-frequency/#comments Mon, 14 Feb 2011 00:46:11 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=1262 One question that is popping up all over the bodybuilding space is the question is meal frequency.  Not just meal timing, just the basic question of how many times do I need to eat per day? Just the other day I received this note …. (for you who can’t read, I’m not saying this, I [...]

Natural Bodybuilding with Marc David

]]> Eating Six Times a Day

Is All That Eating Necessary ... Really?

One question that is popping up all over the bodybuilding space is the question is meal frequency.  Not just meal timing, just the basic question of how many times do I need to eat per day?

Just the other day I received this note …. (for you who can’t read, I’m not saying this, I said I received this)

No study has ever confirmed that it is more efficient to eat 6 small meals as opposed to 3 big meals (or even 2!) in terms of body composition results.

ZERO!

Are those six meals a day I’ve heard about really necessary?  People have been told for some time that in order to build muscle and gain weight, they need to be eating.   In the past, you’ve probably heard that eating more frequent meals is has a thermodynamic effect and you will burn more fat by eating more often. ( A study done in 2010 disproves this assumption)

But is this dogma true?  First, let’s examine the short list of frequent meals.  This list is by no means definitive.

Benefits of More Meals Per Day:

Drawbacks to More Meals Per Day:

” If eating 5-6 times a day helps control your appetite and easily hit your calorie goals, if it gives you more energy, keeps you satisfied all day long and you enjoy it – then that’s the way to go. If eating bodybuilder-style with 5 or 6 whole food meals a day is a burden to you with the food prep and time spent eating, or it makes it harder to stick with your plan, not easier, then you’re better off with 3 or 4 meals a day or 3 meals with snacks.”Tom Venuto, author of Burn the Fat Feed the Muscle

To take Tom Venuto’s statement a bit further here’s what Dr. Dan Benardot, PhD., RD, LD, FACSM, and author of Advanced Sports Nutrition says on the meal frequency subject…

“There is a limit to how much energy (i.e., calories) the body can handle properly at one time. By satisfying our total energy requirements through infrequent eating opportunities, this limit is passed and problems occur. In addition, infrequent eating does nothing to address normal blood sugar fluctuation. Blood sugar peaks about one hour after eating, and is back to pre-meal levels about two hours after that. That means that we can expect a normal range of blood sugar for about three hours. Unless something is consumed to satisfy the need for blood sugar every three hours, gluconeogenesis can result with a loss of lean mass.”

“A dedicated bodybuilder should eat at least five times a day and space those meals no further than three hours apart.  I have found eating smaller, more frequent meals, or in other words “grazing” throughout the day, is the most efficient way for my body to process food.”SkipLaCour; six-time national drug-free champion bodybuilder; author of Bodybuilding Nutrition

Will Brink, author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and author of Bodybuilding Revealed & Fat Loss Revealed weights in with an excellent video on the subject.

Do You Need to Eat Six Times a Day or More?

At this point, I hope you are not confused!  What I’ve found is that first and foremost you must get your required number of calories per day to reach your goals.  After that, meal timing becomes important given your activities in the next hours.  You do not need to eat more frequent meals IF your blood sugar is in control and your appetite is fine.

Signs of Hunger:

If you are NOT engaging in high intensity training or activities that require some type of re-fueling OR if you are taking a training break OR sedentary, then 3 meals a day would probably be just fine.

However, if you want to optimize performance, be your best at your intense workouts, perform longer duration activities, then don’t get caught in the trap of controversy that says multiple meals (maybe 5 maybe more) is not necessary.  Or that there’s no evidence via studies to show that multiple meals has an affect on body composition.

In fact it IS and there are SEVERAL studies (listed below) that prove this.

Going by personal experience, as should you in this case, if you find yourself getting light-headed and you feel like you want to grab the closest candy bar, you are probably experiencing some significant swings in insulin.  Having more frequent meals helps control this issue and it’s why I like having 5-6 meals per day.  I’m able to eat at a 15% calorie deficit when cutting without going crazy with hunger or insulin making me make horrible choices out of desperation.

However, if you eat 3 times a day maybe a snack or two and get your calories in per day, have energy for your activity and you experience NONE of the hunger swings or cravings, you simply don’t need more meals per day.

I am a fan of frequent eating but is it absolutely 100% necessary?

The answer is you should customize your meal frequency!

Meal Frequency can be affected by:

So YOUR meal frequency really needs to be customized to your situation based on the benefits and drawbacks listed above in addition to your personal situation.

In the meantime, based on the research and several experts in the field of nutrition and bodybuilding listed here on subject, I’ll continue to eat my six bodybuilding style meals per day.

I’d love to know what you think on this subject.

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Additional Resources and Studies on Meal Frequency

More Studies:

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]]> https://bodybuildingsecretslive.com/fitness-videos/meal-frequency/feed/ 3 blood sugar,Bodybuilding,day,diabetes,diets,eat,eating,energy,food and drink,frequencies,frequent,gain muscle,health,meal,meal replacements,meals,meals per day,medicine,obesity,six times a day,Natural Bodybuilding,Nutrition List of High Protein Foods for Any Bodybuilder https://bodybuildingsecretslive.com/natural-bodybuilding/list-of-high-protein-foods/?utm_source=rss&utm_medium=rss&utm_campaign=list-of-high-protein-foods https://bodybuildingsecretslive.com/natural-bodybuilding/list-of-high-protein-foods/#comments Sun, 25 Apr 2010 19:46:19 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=955 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 [...]

Natural Bodybuilding with Marc David

]]>

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

Seafood:

Poultry: 4oz uncooked

Starchy Vegetables, Grains, Beans and Legumes:

Dairy:

Breads, Cereal, Pasta and Grains:

Fruit:

Fibrous Vegetables and Greens:

Fats, Oils, Nuts and Seeds:

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:

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

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/natural-bodybuilding/list-of-high-protein-foods/feed/ 3 protein,protein sources,Nutrition Why is Nutrition Important? https://bodybuildingsecretslive.com/build-muscle/why-is-nutrition-important/?utm_source=rss&utm_medium=rss&utm_campaign=why-is-nutrition-important https://bodybuildingsecretslive.com/build-muscle/why-is-nutrition-important/#comments Tue, 24 Nov 2009 21:00:19 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=883 A few days ago a client came to me and thanked me for the meal plans provided. After following them, his results were showing.  But he still had the most common of questions and while he hated to ask … I’m glad he did. “Why is Nutrition Important?” he said. Frankly … this comes up [...]

Natural Bodybuilding with Marc David

]]> A few days ago a client came to me and thanked me for the meal plans provided. After following them, his results were showing.  But he still had the most common of questions and while he hated to ask … I’m glad he did.

“Why is Nutrition Important?” he said.

Frankly … this comes up a lot.  People blindly follow a routine or a meal plan without understanding even the basics of why nutrition is important.  If they do not grasp the concept, it is very easy to stop following it.  Once you understand the importance and characteristics of a good nutrition program, you will be more inclined to follow it.

“Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.” – Hugo A. Rivera, CFT, SPN, BSCE

The following article was submitted by Hugo Rivera, author of The Body Re-Engineering System.  See The Body Re-Engineering System for more information on packing on quality muscle mass.

What Should A Good Nutrition Program Consist Of?

1) It should favor smaller and frequent feedings throughout the day instead of smaller ones.

Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!). The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario!

Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2-1/2 to 3 hour intervals.

2) Every meal should have carbohydrates, protein and fat in the correct ratios.

Having a meal that is not balanced (for example is all carbohydrates) won’t yield the desired results. Every macro nutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body’s biochemistry, let’s just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat.

Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macro nutrient have to be correct in order to get the results that you want.

The ratio of our diet will look like the following:

40% Carbohydrates
40% Protein
20% Fats

(Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.)

3) The calories should be cycled.

I strongly believe in caloric cycling as this will not allow the metabolism to get used to a certain caloric level; something that leads to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).

Note: If you build muscle and lose fat at the same time you will not gain muscle as fast as you would if you just concentrated in muscle mass. However, you get to get both goals accomplished at the same time.

People interested in body sculpting should alternate between two weeks of lower calories (around 2000 for men and 1000 for women) and two weeks of higher calories (around 2700 for men and 1700 for women).

Nutrition Basics

There are 3 macro nutrients that the human body needs in order to function properly.

A) Carbohydrates:

Carbohydrates are your body’s main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin.

Insulin is very important because:

Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.

Now that we have talked about the importance of having just the right amount of carbohydrates, let’s talk about which are the best sources of carbohydrates.

Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy (“timed release”) while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates:

There are two types of carbohydrates:

Complex Carbohydrates:

Starchy:

Oatmeal (1 cup dry)
Sweet potatoes (8 oz baked)
Potatoes (8 oz baked)
Rice (1 cup cooked)
Pasta (8oz cooked)
Corn (1 cup canned)
Peas (2 cups cooked)

Each serving approximately equals 40-50 grams of carbohydrates.

Fibrous:

Broccoli (1/2 cup raw)
Carrots (1 cup raw)
Cauliflower (1/2 cup raw)
Green beans (1/2 cup raw)
Lettuce (5 cups raw)
Mushrooms (3/4 cups raw)
Pepper (1/2 cup raw)
Spinach (3-1/2 cups raw)
Zucchini (1 cup raw).

Each serving approximately equals 6 grams of carbohydrates.
Simple Carbohydrates:

Apples (1 apple)
Bananas (1 banana)
Grapefruit (1 grapefruit)
Grapes (22 grapes)
Oranges (1-1/2 orange)
Pears (1 pear)
Pineapple (3/4 of a cup)

Each serving approximately equals 20-25 grams of carbohydrates.

B) Protein

Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.

Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

C) Fats

All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.

There are three types of fats:

Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, coconut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.

Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.

Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.

Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).

Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat.

D) Water

Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water.

In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.


Hugo A. Rivera, CFT, SPN, BSCE

Hugo A. Rivera, CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions.

He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also the author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

See Hugo’s ebooks online here:

Body Re-Engineering
www.losefatandgainmuscle.com
A complete guide to bodybuilding supplements and eating to gain lean muscle

Shape Up Now
Click Here to Download Your FREE Copy of Shape Up Now
50 page compendium of quality information on getting in shape

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/build-muscle/why-is-nutrition-important/feed/ 2 Sodium Hides in Strange Places https://bodybuildingsecretslive.com/natural-bodybuilding/sodium/?utm_source=rss&utm_medium=rss&utm_campaign=sodium https://bodybuildingsecretslive.com/natural-bodybuilding/sodium/#comments Fri, 09 Jan 2009 20:32:28 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/?p=468 In a study by Consumer Reports, they analyzed 37 foods and four salt substitutes to see how the sodium amounts claimed on the labels compared to the actual amounts. The good news? Accurate labeling has improved over the years and while there’s some misleading numbers, generally speaking, it’s pretty good. The bad news? There’s high [...]

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Salt Shaker by L. Marie

In a study by Consumer Reports, they analyzed 37 foods and four salt substitutes to see how the sodium amounts claimed on the labels compared to the actual amounts.

The good news?

Accurate labeling has improved over the years and while there’s some misleading numbers, generally speaking, it’s pretty good.

The bad news?

There’s high levels of sodium in some foods you may not think to check.

Let’s get the guidelines straight to level set your expectations.  There’s no reason to just list off foods if you don’t have a frame of reference right?

Dietary guidelines recommend that healthy adults get no more than 2,300 mg of sodium a day.   The average American ingests 2,900 to 4,300 mg.

Here’s a foods where high sodium lurks.  Take into careful consideration the portion sizes and you can see how it’s very easy to go over your daily allowances in foods that are not so obvious.

Some Examples of Sodium in Places You Might Not Expect:

Confusing Terminology:

If you don’t see the word sodium or sodium chloride on the labels, which are terms most people seem to know as the common word for salt, you still might be getting plenty of sodium if you don’t know other names for it.  Some other names are: disodium guanylate, disodium inosinate, sodium caseinate, sodium benzoate, sodium bicarbonate, sodium nitrite, and other combinations

Consumer Reports offers some advice as to what consumers can do:

  1. Read labels.
  2. Look for no-salt-added condiments.
  3. Be a smart chef and taste before adding salt. Use herbs and spices, salt-free seasoning blends, citrus juice or zest, and flavored vinegars instead of salt.
  4. Eat one serving.
  5. Avoid sodium heavyweights. Or limit them when possible. Among the highest-sodium products: soy sauce (1,160 mg/tbsp), chicken bouillon (1,100 mg/packet), frozen dinners (930 mg/serving in Stouffer’s Lasagna with Meat & Sauce; some have more), and Spam (790 mg/2 oz).
  6. Eat at home. You can easily consume a day’s worth of sodium in a single restaurant dish.
  7. Check your meds. Some drugs contain sodium.
  8. Retrain your taste buds. Research shows that after three months, most people no longer miss salt.

Consumer Reports Study

Can You Tell Which Food has More Sodium? (visual game)

It’s always good to read labels.  Especially if you suffer from hypertension or have a special need to limit your intakes.  Things like chips and salsa are obvious but heart healthy pasta sauce or some candy may not be.

Here’s to your health,

Marc David
“The NoBull Muscle Guy”
Author of the The NoBull Bodybuilding Program

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/natural-bodybuilding/sodium/feed/ 2 How to Speed Up Your Post Workout Recovery https://bodybuildingsecretslive.com/nutrition/how-to-speed-up-your-post-workout-recovery/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-speed-up-your-post-workout-recovery https://bodybuildingsecretslive.com/nutrition/how-to-speed-up-your-post-workout-recovery/#comments Tue, 23 Oct 2007 16:44:12 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/how-to-speed-up-your-post-workout-recovery/ Many weight lifting programs, bodybuilding forums and fitness articles written by experts spend hours and hours talking about a new way to lift a weight and how to kill yourself in the gym. Even better are the one line answers on most forums that after exercise, you just down a crap-load of protein as fast [...]

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Post Workout Recovery Tips

Many weight lifting programs, bodybuilding forums and fitness articles written by experts spend hours and hours talking about a new way to lift a weight and how to kill yourself in the gym. Even better are the one line answers on most forums that after exercise, you just down a crap-load of protein as fast as possible and that’s it folks. Then go eat a meal later. It’s all good. Post workout recovery is about the shortest topic in bodybuilding and one of the longest in distance runner circles.

Have you ever asked a question about post-training recovery and received the standard “Drink your protein shake,” as the full answer?

While this is true (as little as six grams of protein has been shown to be beneficial) it’s a little more detailed than just protein if you want to perform at an optimal level and really make a difference when it comes to performance post workout recovery.

What if we (refers to bodybuilders) were to use the tactics of a distance runner to speed up our post workout recovery? Would we build muscle faster? Would we be ready for the next training session quicker? The faster you can recover, the quicker you can build muscle. The problem most of us face (natural bodybuilders) is that exercise recovery can be a long process. It takes all day to build up your energy stores and it takes a long time for your muscles to recovery in order to stimulate growth and be ready for the next training session.

What if you could get on a fast track to post workout recovery as quickly as possible after any training session to speed up the healing process, get your energy back and be ready to train faster than a guy or gal who downs a protein shake and just waits for the magic to happen.

Nobody even considers that maybe you do some cardio work (is cardio a bad thing now?) in the morning and your weight training in the afternoon. I guess eating from the morning to the afternoon is good enough for anybody’s recovery.

Here’s some natural remedies that speed post workout recovery from bodybuilding to help you get ready to tackle the day or even train later. It’s a bit more than drinking a protein shake and gobbling up some chicken later.

Six Quick Tips to Speed Up Post Workout Recovery from Exercise:

1. Before the end of your workout, spend about 10 minutes taking your intensity levels down. In a cardio session, this is referred to as the “cool down” phase. In weight training, you rarely see it. People lift heavy and hard and then head out. This will help to remove lactic acid build up before you are finished with your session. A cool down is important to any post workout recovery.

2. Stretch after exercise to maintain flexibility. A full body stretching session is recommended. 5-7 minutes is all it takes. Again, lactic acid is flushed during this session. Since your muscles are already warm, this makes it easier.

3. Start drinking fluids (especially ones with carbohydrates) during your cool down and stretching sessions. Doing so will start immediately replacing your short term glycogen stores and help with overall body hydration leading to better post workout recovery.

4. Consuming as little as six grams of protein after exercise has shown to increase protein synthesis. Get this, expensive protein powders and amino-acid supplements are no more effective than normal foods (e.g., meat, fish, eggs) at providing the necessary amino acids (although you may prefer liquid nutrition to real food; personal preference).

5. To avoid muscle cramps, dehydration and to stabilize blood volume, you should replace fluids and electrolytes after exercise. This includes sodium. If you are eating real protein sources after exercise, this might be an opportunity to lightly salt your foods to replace sodium. If it’s a protein shake with carbs, it will probably have some sodium in it by default.

6. Sleep is necessary for full recovery. How much sleep can depend on the individual and the circumstances but generally a 6-8 hour range will cover most people. Some need more and some need less. Don’t be caught up in some number but just the overall idea that you grow and recovery quickly when you get adequate rest.

“Tomorrow’s training session is only as good as today’s recovery.”

I’ve seen some pretty detailed articles on post workout recovery that go into a vast amount of information on how much protein, carbs, BCAAs, Creatine and Glutamine you’d want for the optimal post workout recovery. Unless you are making your own supplement cocktail and are a hardcore bodybuilder, it’s information that will go to waste. Focusing on those kind of details makes it harder to just do something about it.  Some would say that having a big old supplement cocktail after a workout is a big mistake anyway since it’s loaded with calories and defeats the purpose of your fat burning workout. (I think it depends on what your training goal is)

Avoid the post workout recovery paralysis by analysis syndrome

It happens in the corporate world and in the bodybuilding world all the time. If your entire life is fitness, fine, you can get extremely detailed. But if it’s just about building some muscle and being healthy or you are a recreational bodybuilder, then the above tips will help you perform at an optimal level without getting so granular that all you do is live, eat and breath fitness.  Post workout recovery is an important phase of any solid fitness plan but it should not be so complicated.

If your primary goal is to lose fat while preserving muscle tissue, consuming protein immediately after exercise will minimize the loss of muscle without interfering too much with the normal rise in fat metabolism. Your post-exercise drink would not be loaded with carbs and calories. Just enough to preserve muscle. Lower carbs would be appropriate in this situation to replace glycogen but not so much as to be a huge calorie drink that sets you back to square one.

If your primary goal is to build muscle, then a combination of carbohydrate, protein, and maybe Creatine mixed with water (or milk for additional calories) consumed immediately after exercise can replenish glycogen stores and speed up post workout recovery.

Here is Your Next Step:

Sign up for the Newsletter below and grab the 19 Tips ebook I’ve put together to answer many more questions you are bound to have regarding how much to eat, how much protein to consume and loads of other questions.  The book is free.  The newsletter contains such things like:

Be Fit, Stay Strong!

Marc David – CPT

References:

1. Tarnopolsky, M.A., Bosman, M., MacDonald, J.R., Vandeputte, D., Martin, J., & Roy, B.D. (1997). Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women. Journal of Applied Physiology, 83, 1877-1883

2. van Loon, L.J., Saris, W.H., Kruijshoop, M., & Wagenmakers, A.J. (2000). Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. American Journal of Clinical Nutrition, 72, 106-111

PS - As science evolves and determines that optimal post workout recovery window, just keep in mind that regardless of the recommendations to start immediately after or up to an hour later, skipping this critical step is a mistake if you want the best gains possible.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/nutrition/how-to-speed-up-your-post-workout-recovery/feed/ 6 How much protein do I need a day? https://bodybuildingsecretslive.com/natural-bodybuilding/how-much-protein-do-i-need-a-day/?utm_source=rss&utm_medium=rss&utm_campaign=how-much-protein-do-i-need-a-day https://bodybuildingsecretslive.com/natural-bodybuilding/how-much-protein-do-i-need-a-day/#comments Fri, 30 Sep 2005 14:41:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/2005/09/30/how-much-protein-do-i-need-a-day/ Question: Marc, Can you please tell me how much protein should be taken on workout days and how much on rest days. I heard that your body can only ingest so much a day, when the rest is a waste. Respectfully Jeff Jones Answer: How Much Protein Do I Need Every Day? The secret to [...]

Natural Bodybuilding with Marc David

]]> Question:

Marc,
Can you please tell me how much protein should be taken on workout days and how much on rest days.

I heard that your body can only ingest so much a day, when the rest is a waste.

Respectfully
Jeff Jones

Answer:

How Much Protein Do I Need Every Day?

The secret to figuring out how much protein you need is not by just taking
some number you found like 30g and apply it to yourself. If everybody had
the same needs we would all be the same. And we both know that just isn’t
true. Each person is slightly different.

Let me explain. We’ve all heard that a person can only digest 25-30g of
protein in one sitting. B.S.!

Just think about it. Does an IFBB professional bodybuilder intake the same
amount of protein as the guy who’s 135 lbs just starting out? Even if there
is a 200 lb weight difference?

The answer might shock you. NO

Needless to say, so many people just take some number, multiply that by
their body weight and that’s what they think they need a day. Tell me, if a
person is 35% body fat, should they use their weight or their lean weight to
figure out how much protein they need?

Simple. Lean weight. Your daily protein requirements are based on your
lean body weight
. And how do you figure out your lean body weight?

The Cheap and Easy Way to Measure Your Body Fat
Use the skin fold caliper home test.

Step 1:

Take your body weight in pounds
Example: 194 lbs

Step 2:

Find your body fat % using one of the methods in Question #2
Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat
Example: 194 lbs  (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14
Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your
protein target is for each meal.
Example: 186.4/6 meals = 31.07g of protein per meal

As you will see, a person who is 286 lbs of lean body weight will require a
lot more protein. And a person who is 286 lbs should not be consuming the
same amount of protein if their percentage of body fat is 35%.

But why use 1.14 for protein requirements?

The RDA recommends .75g of protein. But that’s been shown to be too low
for active athletes.

Some sites will recommend 2.0g of protein. But that seems a bit high and
your body will have trouble absorbing that not to mention you will probably
have a lot of excess calories which can lead to fat gains.

1.14-1.5 is the most efficient range for most active, healthy adults. This
range will help build muscle but not lead you into a high protein diet. Feel
free to adjust within that range if you feel you need more protein.

Marc David

“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/natural-bodybuilding/how-much-protein-do-i-need-a-day/feed/ 0 When is the best time to take my multi-vitamin? https://bodybuildingsecretslive.com/natural-bodybuilding/when-is-the-best-time-to-take-my-multi-vitamin/?utm_source=rss&utm_medium=rss&utm_campaign=when-is-the-best-time-to-take-my-multi-vitamin https://bodybuildingsecretslive.com/natural-bodybuilding/when-is-the-best-time-to-take-my-multi-vitamin/#comments Thu, 22 Sep 2005 21:19:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/2005/09/22/when-is-the-best-time-to-take-my-multi-vitamin/ Question: Ok I had a quick question when is the best time to take my multi vitamin, before I go to bed or with breakfast in the morning? Thanks Mike G Answer: That depends. Let me explain what I mean. The #1 rule of vitamins is: Don’t take them on an empty stomach! If you [...]

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When Should I Take My Vitamins?

Question:

Ok I had a quick question when is the best time to take my multi vitamin, before I go to bed or with breakfast in the morning?

Thanks
Mike G

Answer:

That depends. Let me explain what I mean.

The #1 rule of vitamins is: Don’t take them on an empty stomach! If you do, you may feel nauseous.

But here’s what you can do. Take a mult-vitamin with food. Now if you have one of those types that is just one pill, you can take it with breakfast or with dinner. But some multis come in packets. And eventually you may find yourself taking 20 pills a day.

Now this is where you might want to split it up over your various meals.

And my rule has always been to just follow the directions of the brand you are taking. Each multi is different. Some are one pill. Some are more potent and are made to be spread out during the day or a portion of them taken in the evenings.

My current Animal Paks recommend you take all 5 with a meal. I usually do that with breakfast so that my body can absorb what it needs for a workout later. I tend to tapper off at night as my metabolism is slower and I don’t want a bunch of things in my system when I’m at my restful state.

However, spreading them out is just fine. And you might have to do that depending on which multi-vitamin you have.

So it really depends on the brand, the recommendations and the type of vitamins you have. If it’s a more potent pack, and there’s many to take, spreading them out will help. But if it’s simply just one multi-vitamin, you might as well start off the most important meal of the day (breakfast) with a power punch.

I am  giving away a 25-page special report, ‘Supplement Company Secrets”. You will learn why the supplement Industry uses a number of terms to con consumers into

Download Your FREE Copy

purchasing their products. In this e-book the author, Will Brink, dissects those terms and tells you what they really mean and whether they have any worth. Clinically proven, Patented, Doctor Recommended, All Natural, Scientifically formulated, and and many others.

Right Click – Save As To Download

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS – If you aren’t sure you even need to take a vitamin, check out the 24 Reasons Why You Might Want to Take a Multi-Vitamin and decide for yourself.

Natural Bodybuilding with Marc David

]]> https://bodybuildingsecretslive.com/natural-bodybuilding/when-is-the-best-time-to-take-my-multi-vitamin/feed/ 7 When is the best time to consume protein? https://bodybuildingsecretslive.com/fitness-tips/when-is-the-best-time-to-consume-protein/?utm_source=rss&utm_medium=rss&utm_campaign=when-is-the-best-time-to-consume-protein https://bodybuildingsecretslive.com/fitness-tips/when-is-the-best-time-to-consume-protein/#comments Fri, 26 Aug 2005 15:00:00 +0000 Marc http://50.116.99.151/~mda1125/bodybuildingsecretslive.com/2005/08/26/when-is-the-best-time-to-consume-protein/ This is a guest post by Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Question: When should I consume my protein? Answer: 1. Immediately After A Workout If you only take protein once per day, this is the absolute best time to take it. Immediately after you finish your [...]

Natural Bodybuilding with Marc David

]]> This is a guest post by Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company.

Question:

When should I consume my protein?

Answer:

1. Immediately After A Workout

If you only take protein once per day, this is the absolute best time to take it. Immediately after you finish your workout, your body needs raw materials to rebuild and recover with. If you don’t supply the raw materials through eating, your body will break down muscle from elsewhere in your body in order to rebuild the damaged areas. This is very counterproductive as you can well imagine. By taking in some protein (20 to 30 grams or so) within minutes after exercise, you provide your body with the raw materials it needs to recover without breaking down it’s own muscle tissue.

2. An Hour After A Workout

About an hour following a workout, your body has settled down from the excitement and is ready to really start rebuilding. The protein that you took in immediately following the workout has been metabolized and your body is looking for more. Another protein shake at this time is a good way to help speed recovery. Try to take in another 20 to 30 grams about an hour after working out.

3. First Thing In The Morning

Immediately upon waking, or as soon after that as you can manage, take a scoop of protein powder. Your body has just been through an (approximately) 8 hour fast and is hungry for nutrients. Feed your body! Protein powder is more quickly assimilated than solid food and gets into your muscles faster. This protein shot gives your metabolism a boost, which can help with fat loss. Be sure to follow it with a good breakfast, of course.

4. Last Thing At Night

Prepare your body for the long overnight fast by giving it a little something to work with. A good combination for this purpose is to mix a scoop of whey protein in with a small glass of milk. Whey is what’s known as a “fast” protein, meaning that it’s digested quickly, while milk protein (casein) is what’s known as a “slow” protein, meaning it’s digested relatively slowly. At night, you want your protein to be metabolized slowly so that your body gets a more even supply over the course of the night. By mixing “fast” and “slow” proteins, you get the benefits of the higher-quality whey with the slower digestion time of the milk.

5. In-between Meals

A quick protein shake can be a great snack in between meals. It helps keep your body supplied with protein all day long. This is especially useful if you tend to have long periods of time in-between meals. It could mean the difference between losing muscle and building or keeping muscle!

6. With Meals

Taking a protein supplement with meals is a handy way to increase the protein content of a meal. This is perfect for when you make a meal that is somewhat low in protein.

7. In The Middle Of The Night

This is a trick that bodybuilders sometimes use in order to keep their muscles supplied with protein throughout the night. Keep a pre-mixed protein shake right beside your bed. Although some trainers have been known to set alarms to wake up to drink it, I prefer to have it there waiting just in case I wake up, but I don’t try to wake up on purpose. If I don’t wake up, it’s right there ready for me to drink first thing in the morning! This strategy is more targeted for muscle growth rather than fat loss.

WARNING! Never drink a protein supplement immediately before working out! Some people do this thinking that it will give them an energy boost or give them a head-start for post-workout recovery. Basically, all it does is sit in their stomach and bloat them up. Valuable blood that should be going to working muscles gets sent to the digestive system to try and digest it. The same warning goes for taking protein during a workout. Don’t do it!

By following these protein-intake recommendations, you will increase the effectiveness of your supplementation. Even if you choose to take advantage of only one or two of these timing techniques, you will certainly see an improvement in your recovery ability.

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook “The Best Exercises You’ve Never Heard Of” at http://www.thebestexercises.com or visit http://www.fitstep.com

Natural Bodybuilding with Marc David

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