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0.60 g to 0.82 g protein per 1 lb. of bodyweight, as supported by science concerning optimal new muscle synthesis rates. Consuming 1-3 g protein per 1 lb. bodyweight shows no noticeable muscle synthesis improvements in non-steroid adults. 0.40 g dietary fat [bare minimum] per 1 lb. bodyweight, unless obese. Carbs fill in…
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Don't believe anything you have read. Strive for a minimum of 0.40 grams dietary fat per 1 lb. body weight unless obese. That is all.
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One choice can lead to the ingestion of too much mercury if consumed on a very regular basis, whereas the other choice won't. A typical large egg is 70 calories. Extra large and jumbo eggs will be 10-20 calories more. A typical can of bumble bee, starkist, or chicken of the sea solid white tuna in water will be roughly 120…
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Quest bars are a plastic-wrapped, processed food laden with preservatives and manufactured by a company. Reading comprehension... Not even once. Also, people who tend to make food choices out of convenience tend to make a regular habit of it. It is highly likely that the majority of their meals are comprised of moderate to…
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Apple seeds have arsenic in them. Don't eat apples because the arsenic from the seeds can leach into the apple. It takes about 10 years for apples to affect your health negatively. ... ... ...Joking. Please do some objective study on canola oil instead of believing everything you read about it at face value.
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Mainly a variety whole, minimally processed foods that are rich in nutrients which fit my macros. I was not intending to direct my initial comment toward OP. Apologies if that is how it was taken... It was merely a statement concerning those who rely on plastic wrapped foods and microwave meals every single day of their…
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What do you mean by eating clean?
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Co-signed and quoted for truth.
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You hit your calorie goal (whether that is to cut, bulk, or maintain) and ensure that you're at least hitting the minimums for protein and fat, as well as not neglecting nutritious whole food carbs, high in fiber and micronutrients.
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Get your fiber from food? ...And stop relying on ridiculous daily concoctions to be a normal, healthy individual? Just eat whole foods like a normal person. Lastly, anyone who eats the same foods (or same meals) every single day of their lives has a ton to learn about proper nutrition.
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You don't have a high metabolism. You're a human being... You're not Superman. You have a normal metabolism. The reason you are underweight is either 1) You don't eat enough, and/or 2) You are an active person... probably both. You are likely Moderately Active, which means your maintenance calories are approximately 2,460…
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Not to be a stickler, but you're likely eating Tex-Mex everyday, not authentic Mexican... especially if you're from Texas (I noted your username).
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One high protein component... one green veggie component... any other whole food you desire. All with an adequate fat component or sauce.
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Replenishing "glycogen" (a fancy word for how carbs are stored as energy in the body) is not an issue in normal, active individuals with normal eating habits and no connecting health concerns. You're focusing on the wrong thing if replenishing glycogen stores is at the top of your list in regard to fitness & nutrition.…
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Canola is fine.
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That's too high. A professional bodybuilder only needs about 0.82 grams protein per 1 lb. bodyweight per day, which equates to roughly 25-30% daily protein by reasonable standards. 30% fat is likely fine, but I would go by grams... a minimum of .40 grams per 1 lb. bodyweight unless obese.
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Not in my experience... Most people get into that field based on fad diets, tv doctors, or an unhealthy fixation on micronutrients, vitamins & minerals while ignoring macronutrients and weight management. They suggest low fat diets, low carb diets, everything they recommend is a low calorie choice, and they tend to have…
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Read this article. I believe it answers your concerns: https://umm.edu/health/medical/altmed/supplement/gammalinolenic-acid
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Timing doesn't really matter. What matters is total daily intake. Don't limit yourself to the ignorant 1980s bodybuilding diet of chicken, brown rice, and broccoli. All whole foods are good. Limit processed foods and eat what you enjoy without overindulding beyond your daily means.
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Drinking a whey protein shake after a run does nothing. This is misguided advice based on he said, she said information.
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Exactly why more people should be buying regular/plain/pure Olive Oil for cooking instead of Virgin or Extra Virgin versions. It's cheaper with a higher ability to withstand heat, and the flavor is still better than most cooking oils. You could always blend the two as well if you desire.
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Those rumors are spread by people who do not understand what they are talking about and scared by its production methods. The end product is perfectly safe. Just avoid industrial trans fats and hydrogenated oils. This chart is good, but even they over-exaggerate the health concerns for many oils... If you really wanted to…
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* Don't rely on calipers to gauge bodyfat. They are wildly inaccurate. * Don't go by bodyfat % as a gauge for when to stop your bulk. Consume 10% greater than your TDEE (maintenance calories) if you are worried about packing on too much fat, but still want to bulk. From your photos, I can tell that you need more muscle…
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1) The 1200 calorie goal is likely too low for you. I would shoot for 1,400-1,600 cals/day as a healthy range for weight loss. 2) Dietary fat does not make you fat; consuming excess calories relative to the amount of energy you expend is what makes you fat. If you want to lose weight then eat less and move more.…
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You are likely maintaining on roughly 1600 calories per day if you are sedentary; more like 1800 cals/day if you implement a light exercise/sports routine 1-3 days a week. To safely lose weight, subtract 10-20% from this maintenance target. I would not go lower than 1300 cals/day -- shoot for 1500-1700 cals/day as a…
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You should not really "cook" with cold-pressed, unrefined, or extra virgin oils. The same goes for nut and seed oils like walnut or pumpkin seed. All of these oils are better for cold applications, such as salad dressings. If you really wanted to cook with EVOO, then blend 25% with 75% Canola oil to boost the ability to…
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IIFYM + 20-40 grams of fiber per day. Strive for a variety of whole foods rich in micronutrients as well. It's important to remember fiber and to limit very processed foods while on IIFYM.
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Stick to whole foods. Protein powders don't help you lose weight; they are just convenient to have on hand when your daily protein intake is lower than normal. The suggested protein intake for active individuals is 0.60 - 0.82 grams per 1 lb. bodyweight per day. If you are inactive/sedentary, then the intake will not be so…
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There are three types really... 1) Meal Replacements(High calorie, high protein, usually fortified with vitamins & minerals) - Not recommended unless you are in a hospital bed or have restricted movement/capability of consuming primarily whole food sources. 2) Mass/Weight Gainers (High calorie, high protein, may contain…
