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Diet & Nutrition Tips on eating healthy and eating enough. What and how much you eat can make a huge difference in building muscle & improving performance.


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Default My Diet Article - 03-19-2008, 06:53 PM

Well, this seems a little redundant because I say it all the time, but proper nutrition is extremely important. We have a lot of folks on the STS bandwagon, so I'm gonna assume that everyone is getting the proper intensity training going on. Now I am going to paraphrase a few things (which I think are useful) in the diet game.

AS A SIDE NOTE, MOST OF THESE STATEMENTS COME FROM PERSONAL EXPERIENCE. I'M NOT LOOKING SOURCES UP BECAUSE IM LAZY....HAHA.


Gaining Lean Muscle Mass- AKA- Bulking
There are essentially two ways to go about this in my opinion. Option 1 is to get very liberal on your diet, eat anything you want as long as your protein stays at a sufficient level. I'll go ahead and mention now that most reputable places will say that 1.5-2g of protein per lb body weight is recommended for maximal muscle building. I'll go along with that, but I personally see no difference when its 1g or 1.25g etc etc. With that said, protein levels should fit your body weight plus a little extra, since you are trying to get bigger right? So if we take a 200lb guy, he should take in at least 200g protein a day, but to be on the safe side, lets make it 250g-300g of protein. Now if you are super strict, an ounce of lean meat has approximately 7g of protein, and each gram of protein is approximately 4kcalories. That means that a 6oz filet of fish has 42 g of protein, providing it is mostly lean meat, and not chocked full of fat, but I digress.

So now that we have protein down, lets delve into our energy sources, fats and carbs (yes I know protein undergoes gluconeogenesis during excercise, however there is still much research to do about measuring protein use, both dietary and catabolic end products, during excericse and times of starvation). It has been my experience that each person has different carb requirements. A person who has difficulty putting on muscle/weight would need a much more dramatic carbohydrate increase to see results, whereas someone who has a hard time keeping fat off needs to be more careful. Again, from my experience, one needs to experiment with daily carb intake by setting it at an arbitrary number, and seeing what weight gain/loss occurs. So if we take our 200lb bodybuilder, and lets say he gains fat very easily, maybe we'll start him out at 150-200g carb a day. He will keep that up for two weeks, then chart his progress. If he is not gaining, he should go up to 250 or 300g a day and vice versa. ALSO, FOR THE RECORD....I am a firm believer in carb cycling. The thyroid is a gland in your body that produces T3/T4 hormones which are responsible for many hormonal responses, as well as catalyzing non-steroid hormone effects in tissue (by essentially making more cyclic adenosine mono-phosphate (cAMP) which is the secondary messenger of non-steroidal hormones). At any rate, the thyroid also controls many elements of metabolism, and its main stimuli for adaption and such is carbohydrate intake, and overall caloric intake. What we are trying to do is to keep the thyroid working well by throwing it a curveball every few days to keep it guessing. My personal method for this is to make my last meal every 3rd day a carb/fat meal that has approx 500-750 cals (depending on what I'm trying to do). I will outline how I get that in later on. Also, I'm assuming everyone knows that lower glycemic carbs are better under most circumstances than high glycemic carbs. They don't have a large insulin response, provide energy, are healthy etc etc. Examples of these are sweet potatoes, veggies (not carrots or cauliflower), brown rice, oatmeal etc etc. I like to have a lot of veggies during the day, because I do not like the idea of putting on excess fat from excess carbs, and I can eat a lot of veggies while keeping my cals overall in check. I am still up in the air about post workout nutrition, as in whether or not a high GI monosaccharide is superior to whey protein isolate alone, or just another regular meal. Anyone who says they have definite proof show me a peer reviewed medical piece of literature on it, cuz I've read many studies on atheletes and nothing is conclusive. With that said, I like a pwo shake with maltodextrin/dextrose just to make sure I'm taking maximal advantage of the anabolic response I'm getting from intense training. I wouldn't recommend it to someone who is dieting though.

Now let's move to fats. Fats are a very controversial subject in this day in age. Many people swear by low fat, no fat, high fat, keto, etc etc. Well let me just clarify, I am anti-extremist, and am pro-health. That means I don't think any one side is correct, and I can say with 100% certainty, not everyone can see results from one side or the other. I personally think fats are very important in a diet, and im not just talking about EFA's either. Let's look at what fats do for us. 1. They lower the GI of any carb source by coating the bolus of food as it enters the gastro-intestinal tract. This is great, because it helps us keep our insulin levels stable when we want em that way. 2. Fats can be used as an energy source when we are carb depleted, or at rest, etc etc by undergoing beta oxidation. 3. They are good for hormonal levels, and dammit, they taste good! I personally have had great success with combining a small amount of fat with every meal (besides my post workout shake). My typical sources are almonds (the baking kind), almond butter, avocado, and peanut butter. I try and get 10-15g fat per meal usually.

SO HOW DO WE PLAN OUT A DIET???
Firstly, decide you daily protein, carb, fat intake that you want to shoot for. Let's say a 200lb guy who is being careful about putting on any fat while he bulks is planning on a diet. I'm gonna recommend he starts out at 3000 kCal a day, maybe 3500 if he is pretty active daily, or 4000kcal if he plays a sport, or has a very strenous day besides working out. Let's stick with 3000 though just for fun. I would tell him to start at 250g protein-1000kcal, 200g carb- 1000kcal, and 110g fat- 990kcal. Then let's say he can only cram in 6 meals (besides his post workout meal). Divide those totals by 6-42g protein per meal, 33g carb per meal, and 18g fat per meal. This is of course besides his pwo shake, which I am being too lazy to calculate that in, as it depends on which theory you buy into. A lot of people claim you can only digest 40g protein at a time (bullshit) and it should be combined with 2x that amount of carbs (bullshit)...I digress again. At any rate, someone who ate clean food choices and split up the meals like that could look forward to gaining lean muscle mass, as well as fat loss (more accurately, a shift in body compostition), this of coruse is assuming the person responds well to that carb and fat level and it needs no adjustment.

Now onto the carb cycling I referenced earlier. So I like to do this every 3rd day, and to keep things simple, I just replace my last meal with a carb/fat reload. The fat is included to keep the insulin level down, while still resulting in glycogen replenishment, thyroid stimulation etc etc. At any rate, the meal should be of good carb and fat choices, and should total 500-750cals, split up about 30-40g fat (270-360kcal) and 60-80g+ carb (300-400kcal).
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Default 03-19-2008, 06:55 PM

So that is basically how to bulk, but the same principle applies to cutting. You start out at a certain protein, carb, fat level and overall calorie level, and see what happens. Then you subtract or add as needed til you achieve your desired 1-2lb fat loss per week. As you get lower and lower, more and more cardio will be needed to squeeze out the last few pounds, as well as some final carb depletion for extremely low body fats. I'll write up something more detailed later tho...until then....party on.
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Default 03-19-2008, 09:11 PM

Nice!!!!!!!!!!!!!!!!!!!!!!!!!!!


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Default 03-20-2008, 08:10 AM

Kudos Jordan!!! Great info!


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Default 03-22-2008, 02:11 PM

Now for my cutting article. Again this is not an end all be all end of the road article, but rather just what I have learned over time. I also will say a lot of this is not my own idea, but you get the picture.

First and foremost, I will say that cutting is a b*tch. Anyone who says its easy, well basically I hate you. I will say that I think losing weight is really easy, but stripping just straight body fat away while maintaining lean body mass is a chore. Here I will outline a few techniques that worked well for me.

Protein-
Protein levels should be kept fairly high to keep the body from eating muscle tissue during excercise or times of fasting. While there are few studies done on how much protein is used in gluconeogenesis during excercise and fasting, it is generally assumed that if your diet consistes of a high percentage of protein, a lot of energy will be coming from that source. Just to be on the safe side, I like to keep protein at 1.5g per pound. Just as stated in the other article, I take 1.5g, multiply it by my body weight and then divide that by 6, 7, or 8 depending on how many meals I am getting in a day. Since this is a cutting article, and noone likes to be hungry, I would recommend getting as lean of meat as you can. Tuna, chicken, london broil are all good staples. Ground beef is farily fatty (8g per serving, and a serving is only 4oz). So in that 4oz of ground beef (btw this is 93/7 im speaking of) you will only get approx 24g protein ( 96kcal) and 8g fat (81kcal). Thats 177kcal already and you still need another serving to get your protein in for that meal! Conversely, the same 4oz of chicken has the same protein, but only .5 or 1.0g of fat, so you can eat more with less calories, which is a goal during cutting..duh.

Let's move on to meal spacing. I'm sure everyone reading this has heard eat a bunch of small meals a bunch of times a day, but does everyone know why? Well just to scratch the surface, everytime you eat, your body spends energry (calories) to break it down into macromolecules used for body function. The more you do this throughout the day, the more calories you burn just eating. As a corollary, your body creates heat (known as thermogenesis), everytime you eat. The time spent in the thermogenic state burns more calories than when you are fasting. So it should be a goal to spend as much time in the thermogenic state as possible. It should be said, that the more you eat at one setting does not yield a higher thermogenic effect, sorry guys. This all leads me to say that we should be eating many times a day, preferably 6 at the least. Ultimately, eating once every 2 hours, or 8/9 times a day would be splendid, just remember to make each meal have the same macronutrient content (protein/fat/carb).

Now onto carbs. Carbohydrates are not bad for us, but however, to lose pure body fat, you're body needs to be undergoing lipolysis, which is a byproduct of being glycogen depleted. For this reason, I will say starchy complex carbs and especially simple carbs should be avoided during the early stages of dieting ( dieting until approx 7/8% BF). Instead, combining a fibrous carb (vegetable) with each meal will give you the energy you need, but not load your glycogen stores to the point where you don't hit lipolysis until much later on. Try it guys, you'll like it.

Fats, I talked about this in the last article, and the principle is the exact same, so re read that and like it!

Cardio
Some people swear by low intensity cardio for long durations, and other people love HITT cardio. Whatever. The thing is, you need to burn excess calories period. Do whichever one you want, but the most important thing is that your calories expended during the activity meet the required caloric deficit you need to lose the lbs. Also, there is no difference that I have seen/read about between morning empty stomach cardio, or post workout cardio, or post meal cardio. Again, just do it, it sucks, but its good for you. I personally like to start out at 30min 3-4 days a week at ~70% intensity (HR between 130 and 15), and then every two weeks or so go up on either the time spent doing it, or the intensity. This is really a learning curve, so someone else's cardio program may or may not be perfect for you. BTW, you will not, I REPEAT, WILL NOT!!!!! become catabolic and lose muscle mass from doing high intensity cardio etc etc. You will lose muscle mass if you try to cut calories too low, and then better than that, when you up the calories you will get fat really quick because you jacked up your metabolism!!! But that is for a different day.

Postworkout/Pre workout nutrition
Guys and gals, lets just make this simple....stop taking your post and pre workout nutrition. You don't need it when you are cutting. Remember, cutting is all about preserving your muscle you have, and maybe adding a smidgen more. You will be fine if you just have your regularly scheduled meal when you get home after working out. Meanwhile you are subtracting at least 500-600 kcal extra of pure sugar and protein...so high five yourself...more real food for you. Now when/if you get really really lean, and are nearing a show, you may choose to use green tea, or caffiene pills to motor through workouts and cardio...thats fine. Also, probably a couple weeks out from a show, you may start to carb up with simple sugars after selected workouts to start to fill out, but that's not my game at all.

More to come kiddos...
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Default 05-09-2008, 10:41 PM

What should the %'s break down to for the cutting per meal? Hope that made sense. Is it 40/40/20?
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Default 05-10-2008, 12:55 PM

Nice job Jordon..Very informative.




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Default 05-13-2008, 11:26 PM

Quote:
Originally Posted by omaha16859 View Post
What should the %'s break down to for the cutting per meal? Hope that made sense. Is it 40/40/20?

For cutting or bulking? Obviously for bulking the carb ratio will be higher and cutting lower. For me cutting I look at 42g pro/ 10-20g carb/ 15g fat, which varies on meal number etc etc....

bulking I tend to go 50g pro/ 40g carb/ 15g fat
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Default 05-14-2008, 12:26 AM

Hey Jordan - beautiful write-ups my friend. So from these meals, can you give me an estimate of the number of molecules of ATP are produced in both the cutting and bulking versions, and also % of protein utilized in gluconeogenesis vs. sarcomere development? HA HA just kidding brother - seriously - nice writeups.
Also - don't forget that fats will also keep the body from metabolizing protein (as a fuel source) as well when glucose is in short supply (fatty acid oxidation) which is a good thing....


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Default 05-14-2008, 12:27 AM

Give me some meal ideas that you use Jordan. I have been sticking to this 300cals every 2 hr's and have lost 5lb's this week and some strength. So I may need to up the calls a little to prevent muscle loss. I am cutting and building from a slimmer platform without the extra fat and controlling my cals to to figure out how my body works.
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Default 05-14-2008, 04:37 PM

An average cutting meal would look like>>>> 7oz chicken/tuna/fish/lean steak etc, 1ish cup green beans or brocolli, and 2 tbs of peanut butter or 18almonds. Breakfast I did 7egg whites, w/ 1 yolk, 1/2 a grapefruit, 1 1/3 cup spinach, and 12 almonds.

For a bulking meal, I'd throw in a little more protein (7.5-8oz), 1/2 cup of brown rice, or 6oz sweet potato and leave the fat alone.
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Thumbs up NICE! - 06-04-2008, 11:31 AM

Nice post Jordan!


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Default 02-26-2009, 07:28 PM

thanks. learned so much
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Default My Diet Article - 05-29-2010, 08:23 AM

My mother in law insists the diet pop is safe, and gives it to my daughter (19 months) behind my back, despite my direct orders that she is not to have it. I need to find an article showing all the harmful side-effects, so I can make her read it. I have searched all afternoon, but can't find anything good enough! HELP!
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Default 05-29-2010, 08:36 AM

I'm not sure your for real hear but I would be concerned about the artificial sweeteners in diet soda. Try water or real juice for a young child. Most children will not go for diet sodas. If she is doing it behind your back there is the real problem


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Just shoot, god will sort it out
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Thumbs up 10-11-2012, 07:01 AM

Quote:
Originally Posted by Jordan566 View Post
Well, this seems a little redundant because I say it all the time, but proper nutrition is extremely important. We have a lot of folks on the STS bandwagon, so I'm gonna assume that everyone is getting the proper intensity training going on. Now I am going to paraphrase a few things (which I think are useful) in the diet game.

AS A SIDE NOTE, MOST OF THESE STATEMENTS COME FROM PERSONAL EXPERIENCE. I'M NOT LOOKING SOURCES UP BECAUSE IM LAZY....HAHA.


Gaining Lean Muscle Mass- AKA- Bulking
There are essentially two ways to go about this in my opinion. Option 1 is to get very liberal on your diet, eat anything you want as long as your protein stays at a sufficient level. I'll go ahead and mention now that most reputable places will say that 1.5-2g of protein per lb body weight is recommended for maximal muscle building. I'll go along with that, but I personally see no difference when its 1g or 1.25g etc etc. With that said, protein levels should fit your body weight plus a little extra, since you are trying to get bigger right? So if we take a 200lb guy, he should take in at least 200g protein a day, but to be on the safe side, lets make it 250g-300g of protein. Now if you are super strict, an ounce of lean meat has approximately 7g of protein, and each gram of protein is approximately 4kcalories. That means that a 6oz filet of fish has 42 g of protein, providing it is mostly lean meat, and not chocked full of fat, but I digress.

So now that we have protein down, lets delve into our energy sources, fats and carbs (yes I know protein undergoes gluconeogenesis during excercise, however there is still much research to do about measuring protein use, both dietary and catabolic end products, during excericse and times of starvation). It has been my experience that each person has different carb requirements. A person who has difficulty putting on muscle/weight would need a much more dramatic carbohydrate increase to see results, whereas someone who has a hard time keeping fat off needs to be more careful. Again, from my experience, one needs to experiment with daily carb intake by setting it at an arbitrary number, and seeing what weight gain/loss occurs. So if we take our 200lb bodybuilder, and lets say he gains fat very easily, maybe we'll start him out at 150-200g carb a day. He will keep that up for two weeks, then chart his progress. If he is not gaining, he should go up to 250 or 300g a day and vice versa. ALSO, FOR THE RECORD....I am a firm believer in carb cycling. The thyroid is a gland in your body that produces T3/T4 hormones which are responsible for many hormonal responses, as well as catalyzing non-steroid hormone effects in tissue (by essentially making more cyclic adenosine mono-phosphate (cAMP) which is the secondary messenger of non-steroidal hormones). At any rate, the thyroid also controls many elements of metabolism, and its main stimuli for adaption and such is carbohydrate intake, and overall caloric intake. What we are trying to do is to keep the thyroid working well by throwing it a curveball every few days to keep it guessing. My personal method for this is to make my last meal every 3rd day a carb/fat meal that has approx 500-750 cals (depending on what I'm trying to do). I will outline how I get that in later on. Also, I'm assuming everyone knows that lower glycemic carbs are better under most circumstances than high glycemic carbs. They don't have a large insulin response, provide energy, are healthy etc etc. Examples of these are sweet potatoes, veggies (not carrots or cauliflower), brown rice, oatmeal etc etc. I like to have a lot of veggies during the day, because I do not like the idea of putting on excess fat from excess carbs, and I can eat a lot of veggies while keeping my cals overall in check. I am still up in the air about post workout nutrition, as in whether or not a high GI monosaccharide is superior to whey protein isolate alone, or just another regular meal. Anyone who says they have definite proof show me a peer reviewed medical piece of literature on it, cuz I've read many studies on atheletes and nothing is conclusive. With that said, I like a pwo shake with maltodextrin/dextrose just to make sure I'm taking maximal advantage of the anabolic response I'm getting from intense training. I wouldn't recommend it to someone who is dieting though.

Now let's move to fats. Fats are a very controversial subject in this day in age. Many people swear by low fat, no fat, high fat, keto, etc etc. Well let me just clarify, I am anti-extremist, and am pro-health. That means I don't think any one side is correct, and I can say with 100% certainty, not everyone can see results from one side or the other. I personally think fats are very important in a diet, and im not just talking about EFA's either. Let's look at what fats do for us. 1. They lower the GI of any carb source by coating the bolus of food as it enters the gastro-intestinal tract. This is great, because it helps us keep our insulin levels stable when we want em that way. 2. Fats can be used as an energy source when we are carb depleted, or at rest, etc etc by undergoing beta oxidation. 3. They are good for hormonal levels, and dammit, they taste good! I personally have had great success with combining a small amount of fat with every meal (besides my post workout shake). My typical sources are almonds (the baking kind), almond butter, avocado, and peanut butter. I try and get 10-15g fat per meal usually.

SO HOW DO WE PLAN OUT A DIET???
Firstly, decide you daily protein, carb, fat intake that you want to shoot for. Let's say a 200lb guy who is being careful about putting on any fat while he bulks is planning on a diet. I'm gonna recommend he starts out at 3000 kCal a day, maybe 3500 if he is pretty active daily, or 4000kcal if he plays a sport, or has a very strenous day besides working out. Let's stick with 3000 though just for fun. I would tell him to start at 250g protein-1000kcal, 200g carb- 1000kcal, and 110g fat- 990kcal. Then let's say he can only cram in 6 meals (besides his post workout meal). Divide those totals by 6-42g protein per meal, 33g carb per meal, and 18g fat per meal. This is of course besides his pwo shake, which I am being too lazy to calculate that in, as it depends on which theory you buy into. A lot of people claim you can only digest 40g protein at a time (bullshit) and it should be combined with 2x that amount of carbs (bullshit)...I digress again. At any rate, someone who ate clean food choices and split up the meals like that could look forward to gaining lean muscle mass, as well as fat loss (more accurately, a shift in body compostition), this of coruse is assuming the person responds well to that carb and fat level and it needs no adjustment.

Now onto the carb cycling I referenced earlier. So I like to do this every 3rd day, and to keep things simple, I just replace my last meal with a carb/fat reload. The fat is included to keep the insulin level down, while still resulting in glycogen replenishment, thyroid stimulation etc etc. At any rate, the meal should be of good carb and fat choices, and should total 500-750cals, split up about 30-40g fat (270-360kcal) and 60-80g+ carb (300-400kcal).
Awesome Article


Don't hurt your joint with too much exercise!
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