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Congrats on the weight loss. I see that your commitment level is very high. For an individual like you who's goal is body re-comp/getting toned, I would recommend a 5 day training split, training different muscle groups on each day. Ex. Day-1: chest Day-2: back Day-3: shoulders, upper traps Day-4: legs Day-5:…
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It's definitely important to keep an eye on macro-nutrient consumption. Adhering to different macro ratios can program your body's metabolism. What's even more important is the quality of the macros you are eating. There is lots of information online about what's healthy and what's not, and most of it is supported by the…
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Yes that is exactly what I said and it is possible. You will gain weight in the form of muscle as opposed to adipose tissue but it is not easy to do and you have to be careful with the quality of macros you are putting into your body. There are countless studies supporting everything I said.
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A lot of people add healthy fats into their diet. As long as you are staying within your daily calories, it can't hurt. Worth the trade off? That's subjective. People who are doing keto or low carb diets need the fat because fat is their primary fuel source. Do they need coconut oil? No, but why not take in a fat that can…
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It's not a magic supplement. Proper diet, resistance training, and overall daily energy expenditure are how you alter your body composition.
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You said it yourself, our bodies switch fuel preferences when needed. Diet and exercise is how we create an environment that changes the primary fuel source.
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https://www.ncbi.nlm.nih.gov/pubmed/12532160
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https://www.ncbi.nlm.nih.gov/pubmed/12975635 "Medium-chain triglyceride (MCT) consumption has been shown to increase energy expenditure (EE) and lead to greater losses of the adipose tissue in animals and humans"
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Coconut oil is a medium chain triglyceride, this means it does not need a transport mechanism to get into the muscle cell to be used as energy. That is why the research shows it can improve fat oxidation. It is important in low carb and keto diets. The emphasis of these diets are to program your body to choose fat instead…
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A lot of people in the industry refer to what you are talking about as a "clean" or "lean" bulk. The goal of this type of program is to put on muscle without putting on fat, and it is possible. IMO, the most important factors are macro-nutrient timing and macro-nutrient quality. You want to be at a calorie surplus, meaning…
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I notice this a lot in my clients and even experience low back pain myself on 'leg' days. The fact of the matter is that dead lifting puts too much stress on the lumbo-pelvic region. If you are training for competition, there really is no alternative training methods to increase your deadlift RM. If you are training for…
