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New studies on recommendations for natural prep
Abstract: http://www.jissn.com/content/11/1/20/abstract Full text PDF: http://www.jissn.com/content/pdf/1550-2783-11-20.pdf
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Nutrient timing revisited
Alan Albert Aragon and Brad Jon Schoenfeld Abstract Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition.…
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protein timing on muscle strength and hypertrophy
Schoenfeld BJ, Aragon AA, Krieger JW. Abstract Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength-…
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leptin, ghrelin, low carb/ low fat diet
Abstract Loss of body fat by caloric restriction is accompanied by decreased circulating leptin levels, increased ghrelin levels, and increased appetite. In contrast, dietary fat restriction often decreases adiposity without increasing appetite. Substitution of dietary carbohydrate for fat has been shown to increase the…
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meal frequency is irrelevent to weight loss
Affiliation Behavioural and Metabolic Research Unit, School of Human Kinetics, University of Ottawa, Ottawa, Ontario, Canada. Abstract There have been reports of an inverse relationship between meal frequency (MF) and adiposity. It has been postulated that this may be explained by favourable effects of increased MF on…
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Rapid Fat Loss and LBM Retention
Interesting case study. About 10lbs of fat loss. 1lb of lean body mass gain. Note the protein intake. Br J Sports Med, 2013 vol. 47(17) pp. e4 An aggressive weight and fat loss nutritional strategy in a male artistic gymnast: a case study Keil, M; Farquarhson, R; Little, A; Fawcett, L A case study describing the…
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V-Fitness Training website launched!
http://v-fitnesstraining.com/ check out the website For services contact corey@v-fitnesstraining.com carlos@v-fitnesstraining.com
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join this awesome facebook open group
hey everyone, if you have facebook then join this free group started by Mario of Beyond Fitness. lots of great discussions about anything fitness related and everyone is friendly and helpful. tell him Carlos sent ya! https://www.facebook.com/groups/496960827041509/
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Good luck to our general
Tomorrow our general and brother Chocolate Thunder will do battle and become a IFPA pro. Everyone wish him luck even though he doesn't need it because his conditioning is just ridiculous. John Otis Hollywood has and done an amazing job prepping him and it has been inspiring following CT's journey these last 6 months. The…
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online coaches
Who has an online coach/prep coach and why did you hire one? what has been your experience so far? do you think it has helped bring your physique to the next level?
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reverse diet end of week 2
So far reversing is goin good, I have indulged on the weekend's but keep it controlled best I can. Macros for week 2 were 200p 140c and 35f. I'm goin to keep the same macros for this week since over indulged this weekend. Its easy to get off track when reversing especially during the summer when bbq feasts are common in my…
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End of my cut. time to reverse
Tomorrow marks 26 weeks and the end of my cut. I accomplished what I set out to do and that was a 6 month transformation. I cut 30 lbs from 185 to 155.6 which was my average weigh in this week. This is the longest cut I have ever done and I did it right this time and stuck through it. I wanted to strip all the fat I could…
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My youtube fitness channel
I recently got certified as a personal trainer and have had a youtube page in the works. I have 2 videos up, 1 is a quick preview and the other is a nice french toast recipe. here is the link http://www.youtube.com/user/NaturalPhysiqueFit?feature=mhee
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MAKE SURE YOUR SCALE WORKS!!!
The last week ive noticed some odd weigh ins and wondered why I wasn't losing. I usually like to lose at least .5 to 1 lb at this stage in my cut and it just wasn't happening. yesterday I woke up looking very lean but the number on the scale did not add up. I decided to purchase a new scale and check this morning to see if…
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setting your own macros in diary
if your tracking specific macro numbers daily instead of following the preset percentages MFP has set then you can change this. Click on goals, change goals, and choose custom. Where it says net calories consumed set everything to 0000 then save the changes, go to your food diary and all the numbers should read 0 in red.…
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low calorie high volume foods for dieting
Just wanted to share some low cal high volume foods that I have been eating during my cut to stay full and not go insane. 1. Snack pack sugar free jello. Comes in packs of 4 and only 5 cals per cup with 1g carb. 20 cals for the whole pack! For some reason the black cherry flavor has 10 cals per cup so watch out. 2. Pasta…
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quick add macros
everyone knows about the quick add calories option on MFP, but what about people like us who track macronutrients. If you cant find a certain food in the database but know the macros you can create a quick add macros meal. to do this just go to your food diary and choose "add food" from one of your empty meals. in the…
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Hello/About Me/ LEANGAINS
Decided to start using MFP since I got a new comp and really wanna track my macros daily. Been lifting weights on and off for about 7 years but never had a solid routine or took nutrition too serious untill 2 years ago. After losing my workout partner and not having transportation to the gym I stopped working out about a…
