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diet supplements

Six Diet Supplements To Enhance Performance and Burn Fat

Believe it or not, you don’t need to starve yourself or restrict your calories in order to lose weight, as many people do. Starving yourself and restricting your calories may result in quick weight loss, but usually leads to binge eating, which causes you gain back all of the weight you lost, if not more.diet supplements

All you need is a balanced diet and steady exercise in order to lose weight in all the right places and keep it off. But while you are in the process of losing weight, you can also take supplements to increase your ability to burn fat and to keep your metabolism up. Using the following supplements to your advantage can make a world of difference in your weight loss journey.

vitamin d1. Vitamin D. Most people don’t realize it, but Vitamin D can play a key role in your weight loss journey. Vitamin D helps body cells absorb glucose, and then the body cells burn the glucose, giving you energy. A lack of Vitamin D can actually affect a hormone in your brain that controls your hunger and tells you when to stop eating. If it is affected, your body won’t know when you’re full and you will continue to eat.

2. Calcium. If your parents always told you to drink plenty of milk, calciumthere’s a reason. Aside from being good for your bones and bone structure, calcium can be paired with Vitamin D to help shed fat and keep it off. Calcium promotes fat loss by absorbing some of the fat so it doesn’t head straight into the bloodstream. After consumption, calcium is absorbed into fat cells and some researchers think that the more calcium a fat cell has, the more fat the cell will release. This results in a lower body fat percentage.

whey isolate3. Protein. Protein is one of the most popular supplements used by health fanatics today. Protein can help keep your hunger in check and keep you fuller longer so that you aren’t tempted to snack. Eating protein can help build your muscle mass while dropping body fat. A few common sources of protein are meat, like steak, turkey, and chicken. Other sources include fish, eggs, and certain dairy products. Whey isolate is also one of the best sources for protein for bodybuilding.

4. Omega-3 Fatty Acids. These omega-3s help melt fat away while keeping muscle mass in cod live roil omega 3 fatty acidscheck and stifling hunger cravings. Adding omega-3s to your diet can also boost your mood and keep you from reaching for that bag of chips while going through an emotional time. They also might improve leptin signals in the brain, which can cause the brain to decrease appetite and increase fat burning. These acids have also been proven to treat asthma, depression, and rheumatoid arthritis. Common sources of omega-3 fatty acids are certain kinds of fish, like anchovies, herring, and salmon. Other sources include nuts, seeds, and flaxseed oil.

polyphenol supplement5. Polyphenols. Polyphenols are what make green tea popular in the weight loss world. This chemical is added into green tea to help boost metabolism. Polyphenols with green tea is a great combination, as the tea helps soothe you while the antioxidants reduce hunger cravings and speed up your metabolism. Polyphenols are also helpful in fighting against cancer and can benefit in heart health.

6. Monounsaturated Fatty Acids. These are known as MUFAs and MUFAshelp speed up the fat burning process. MUFAs fats found in nuts, avocados, peanut butter, olive oil, and seeds, and can zero in on belly fat. Other foods that have MUFAs in them have been show to reduce appetite and steady blood sugar.

So, you want to start losing weight, but you don’t want to spend a lot of money on fancy diets or completely starve yourself. You don’t want to stop eating the foods you love, and you don’t want to spend hours at the gym every day. While you do need exercise to keep your body in shape, adding these six supplements to your daily diet can help melt fat and build muscle to transform you into a new, healthier you.

With the six suggested supplements above, you can literally change your life—these will all help you obtain results for your physical goals faster. With all of that said, ensure you discuss these supplement options with your physician. It may also be a good idea for you to have your blood tested to make sure there are not any potential kidney, liver, or cardiac issues at play that could make even the most benign supplements, herbs, or minerals dangerous.

 

 

muscle mass

Bulking For Beginners

by 3J, www.3jsdiet.com

This article will focus on the steps necessary to build a bulking diet based on your individual needs. There is a lot of commotion and, therefore, different opinions on how to bulk or the bulking approach.  A few of the popular philosophies like IIFYM (if it fits your macros) and traditional clean bulking (40/40/20) with higher carbs and lower fats will be discussed, as will the distinction between “clean bulking” vs. “dirty bulking.”

Before one begins a bulking program, he has to create such a program that will fit his needs.  Eat too much too quickly and you will just get fat.  Eat too little and you will not have a successful bulk.

picture of man with strong muscle mass

man with strong muscle mass

Figuring Out your Daily Needs:

I cannot begin explain how important it is to begin your bulking diet with a daily caloric goal in mind.  In order to get a rough estimate of what that caloric goal for your body should be, you must calculate your BMR (basil metabolic rate) and TDEE (total daily energy expenditure). Here is how you calculate both:

BMR formula #1 (if you bf is high, use this one… you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X lean mass in kg)

In order to figure out your BMR, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is. If you don’t know your body fat percentage, go to your gym and get tested (please don’t use electronic scales to get your bf checked, they’re horrible). If you cannot find a gym to get tested at, please post up a picture for estimates on a bodybuilding forum, many vets are good at giving estimates.

Total weight x bf (bodyfat) in decimal form = total bf weight

Total weight – total bf weight = total lean body mass

If your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms.

Here is an Example:

6’4 275lbs at 14% bf.  I would multiply 275 by .14 (bodyfat percentage converted from percent to decimal)= 38.5lbs

275 – 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR

BMR formula #2 (only to be used if your bf is under 15%)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

TDEE

Once you have your BMR, you need to calculate your TDEE, this is simply done with some multiplication. You can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The Sweet Spot:

The term in bodybuilding is defined as the amount of calories and macros one needs to gain 1-2lbs of weight per week.  The sweet spot is usually 500-700 calories over your total daily energy expenditure.  There are many factors that come into the sweet spot, and the sweet spot can change as you progress.  Your body is a big fan of homeostasis and will adapt to any environment to the best of its abilities for survival purposes.  Here is an example of the sweet spot changing:

John Doe is 5’11 feet tall and weighs 165lbs.  John is not an avid eater, he eats once or twice a day and regularly consumes 1500-1700 caloires.  It is clear that john has been undereating and his metabolism has slowed down to compensate for the lower calorie intake.  When John decides he wants to bulk, he cannot jump to 3000 caloires.  Instead, his sweet spot is likely going to be somewhere between 2000-2300 caloires.  As john gains weight and progresses, his sweet spot will move up quickly until he has reached a prime metabolism (where his metabolism would be if he was eating correctly in the first place). John will gain weight at 2300 calories for a short while and come to a stall.  When John sees this stall, he should up his calories by 200 for 5 days to see if he is gaining weight again.  This cycle should be repeated until the weight gain continues.  Gaining weight is like an onion, there are layers to it.  As you progress, you must peel of the layers.  Usually a stall means you’re through with the current layer, you must peel it off to continue by adding weight.

picture of steroid user

steroid user

The 40/40/20 approach to bulking has been long known to be the gold standard for good reason, it works for the average bulker. This approach requires that 40 percent of your total calories come from protein, another 40 percent come from carbs, and the final 20 percent come from fats.  Lets break it down so you understand a bit better.

Things to keep in mind:

1g Protein is 4 calories

1g Carb is 4 calories

1g Fat is 9 calories

So you have figured out that you need 3000 calories to bulk (with a TDEE of 2500 this would be the place to start).  OK guys, get ready.. we have some math to do again!

40% of 3000 calories is 1200 calories (3000 x .40= 1200).  So we immediately know that we need 1200 of our 3000 calories to come from protein and 1200 to come from carbs since they both combined have to make up 80% of your daily intake (that’s the 40/40 part of the 40/40/20).

As stated above, we know that a carb or a protein has 4 calories per gram.  We divide 1200 by 4 to get the amount of carbs needed for both.

1200 / 4 = 300

We now know that we need 300g protein and 300g carbs.  We must now figure out the amount of fats we need in this diet.

Since 2400 calories have already been taken by protein and carbs, the last 20% of the calories will be 600. Remember that a gram of fat is 9 calories.  So we divide 600 by 9.

600 / 9 = 66.6 (round off to 67 is fine)

In order to run a successful 40/40/20 split at 3000 calories you need 300g protein, 300g carbs, and 67g fats. Simple enough right?

Disclaimer: The 40/40/20 split is not an ideal split for someone who has a tdee over 3000 caloires.  Simply put, anything over 300g protein is unnecessary for bulking for the majority of the population.  When having to go over 3000 calories one should increase their carbs up to 500g a day and, ONLY WHEN REACHING THAT POINT, should add fats to increase calories past the 3800-4000 calorie mark.

Good meats/protien to eat: Chicken Breast, Turkey Breast, Eggs/Egg Whites, Bison/Deer Meat, 93% and up lean beef (ground beef, roast beef, london broil are just a few examples), Fish (tuna, salmon, talipa etc..), Whey (PWO ONLY), Casien (BEDTIME ONLY), Game meat

Good Complex Carbs: Oats (all natural steel cut/rolled oats), Sweet potatoes, Yams, Ezekiel Bread (or any sprouted wheat bread), Glutin Free Bread, Red kidney beans, Black beans

Good Essential Fatty AcidsAlmonds, Avocado, Cashews, EVOO (extra virgin olive oil), Fish Oil

The IIFYM Approach:

One of the most controversial and talked about approach in dieting as a whole is the IIFYM or if it fits your macros approach.  I personally dislike the approach as its known in the bodybuilding community not because its not effective but because it is highly abused by the general public.  IIFYM requires that you have a set amount of calories and macros that come within the daily needs that you have for your goals.  For example, if you are bulking at 3500 calories, you set your daily goals to 250g protein, 300g carbs, and 90g fats.  Your total calorie count is 3010 which leaves 490 calories for you to eat whatever you want daily, and i do mean anything; You could have pizze, ice cream, waffles, whatever your heart wants.  In theory, the program will work. Will it be as optimal as the 40/40/20 split i have described above? It absolutely will not.  But, one can lead a fairly healthy life and make progress in his bulk using this method.  The issue with this approach comes with people abusing the system by thinking they can eat ANYTHING they want as long as it hits their macro goals.  To the IIFYM dieter “a calorie is a calorie.”  It is at this point that the whole system goes down in smoke.  It also leads us to our next topic.

The “Clean Bulk” vs. “Dirty Bulk”

Lets go back to the last subject we were talking about.  Those who believe they can eat anything they want, e.g. “dirty bulking,” allow themselves to eat fast food and junk food in order to hit their total daily goals.  To the IIFYM bulker who has the notion that “a calorie is a calorie” and “the body cant tell the difference between a simple carb and a complex carb” the world is a free flowing river of junk food and crap that he will put in his body.  Nothing angers me more than these ill advised self-justified notions!  A calorie from a complex carb will affect the  body MUCH DIFFERENTLY than a calorie from simple carbs like sugar/dextrose/high fructose corn syrup.  The most obvious difference will come in the amount insulin spikes after eating complex carbs and simple carbs.  Also, fats play an important part of the human bodies daily process.  There has to be a balance between the different types of fats.  One of the most important balances come from omega-3/omega-6 fats, monosaturated fats, polysaturated fats, and saturated fats.  In all honesty your body needs ALL OF THESE FATS.  But eating fast food and junk will fill your body will too much of one fat and not enough of the other (usually high trans fats and saturated fats).  

So what is the real difference between the clean bulk and the dirty bulk? Simply put, clean bulking pulls macros from complex carbs, has a balanced fat intake, and the correct amount of protein to reach the daily macros prescribed.  A IIFYM dirty bulk will not have the correct balance between fats and will not pull from complex carbs.

When to “Dirty Bulk”

here is a place for dirty bulking in the bodybuilding world.  But it only comes when you have to eat over 4200 calories usually.  At some point,  the lower levels of insulin from complex carbs and the total amount of food that you can eat in a day have reached their limit in weight gain.  At that point, its time to introduce more simple carbs.  Carbs like white bread, white rice, white pasta, white potatoes, or any carb that would be considered semi-simple/simple that is not full of processed stuff is ok! Also, it is a good time to increase your fats for the better duration of your bulk.  I hope this article has given you a new perspective on the correct way to bulk.

eat-to-grow

Eat To Grow

picture of meats and veggies

I am going to attempt to take some of the confusion out of this subject and simplify things for you

 

What if I told you your success or failure in the gym has very little to do with what you do in the gym. You would probably look at me like I was crazy. Guess what, nutrition is by far the most important factor to making progress on any fitness program. Why have the so called “experts” made nutrition so confusing? I am going to attempt to take some of the confusion out of this subject and simplify things for you. First, lets start off by getting rid of the word “nutrition” and call it eating.

HOW MUCH SHOULD I BE EATING?

The first determination we need to make is how many calories should we be consuming each day? Unfortunately, everybody does not have the same caloric demands. Therefore, we must come up with a caloric figure to meet your specific demands. To determine what your caloric intake should be, simply take your current body weight and multiply by 12. The number you get will be the amount of calories you need to maintain your current weight (assuming you are training regularly). If you would like to gain weight, simply multiply your current body weight by a factor of 15. If you would like to lose some weight, simply multiply your body weight by a factor of 10. (Example: Maintenance, 200lb male X 12 = 2400 calories per day).

Remember, everybody has a different metabolism. Therefore, you may need to adjust these factors slightly to fit your specific demands. Basically, these figures serve as an ideal starting point to figure out what your personal caloric demands are.

HOW MANY GRAMS OF PROTEIN, CARBOHYDRATES AND FAT?

I am a strong proponent of the high protein, low carbohydrate and low fat way of eating. I even go as far as putting some of my clients on regimens consisting of 60% protein, 30% carbohydrate and 10% fat. For purposes of this article I will suggest that 50% of your calories come from protein, 30% from carbohydrates and 20% from fat. A gram of protein is equal to 4 calories and a gram of carbohydrate is also equal to 4 calories. Each gram of fat is equal to 9 calories. Now, take the above formula and figure out how many grams of protein, carbohydrates and protein you should be consuming each day. (Example: Maintenance, 200lb man requires 2400 calories, 300 grams of protein, 180 grams of carbohydrate, 53 grams of fat).

WHEN DO I EAT MY MEALS?

I suggest that you consume a meal every two and a half to three hours throughout the day. The easiest way to calculate when to eat your meals is to plan it out in advance. Therefore, write down what time it will be three hours from your first meal (breakfast) and then every three hours thereafter. Basically what I am saying is to eat when the clock tells you to, not when your stomach tells you. (Example: If you ate breakfast at 8:00 a.m., your next meals would be at 11:00 a.m., 2:00 p.m., 5:00p.m. and 8:00 p.m.). Attempt to eat each meal using the 50% protein, 30% carbohydrates and 20% fat breakdown. Also, if your caloric demand is roughly 2400 calories per day try to get in about 500 calories at each meal. Eating in this manner makes it very easy to stay disciplined.

WHAT ARE THE BEST THINGS TO EAT? 

I guess this one depends upon what you like to eat. Remember, I am trying to make this eating concept easy for you. First, let me give you some examples of what protein, carbohydrates and fats are. Examples of good protein include: red meat, fish, chicken, turkey, milk, eggs and whey. Examples of carbohydrates include: rice, potatoes, breads, grains, fruits and vegetables. Examples of good fats include: flax seed oil, safflower oil, borage seed oil, fish oil, conjugated lineic acid and MCT oil. Obviously there are many more examples of the food groups I have mentioned, however, these are the most common.

Using the foods I have mentioned above in the right quantity would give you all you ever needed to succeed in the gym. The problem is preparing food during your busy day is not convenient. Therefore the solution is using meal replacement powders. These powders come in convenient packs, are easily mixed with water and the nutritional breakdown is great. There are many companies such as Met Rx, Myoplex, Perfect Rx and Rx Fuel which make decent meal replacement s. I highly recommend that you incorporate one of these products into your daily eating program. I suggest eating three regular food meals and two meal replacement s per day. If you are trying to lose weight you may want to eat three meal replacement s and two regular food meals. If you are trying to gain weight you may try eating three regular meals and three or even four meal replacement s.

MEAL SUGGESTIONS

The most common complaint about eating properly is not having enough time to prepare good meals. We have already discussed the convenience of meal replacement powders, so I will give you some dishes that are easy and enjoyable. I usually start my day off with a bowl of oatmeal mixed with egg whites, a scoop of whey protein powder, and a tablespoon of flaxseed oil. To spice it up I will add apple filling, cinnamon or equal packets. This recipe is quick, easy, tastes good and yields about 50 grams of protein (8 egg whites and one scoop of whey protein), 35 grams of carbs, 14 grams of fat (flaxseed oil) and roughly 500 calories. As you can see, this concoction fits exactly into my nutritional profile.

Another meal I eat frequently for lunch or dinner is a mixture of white rice, boiled egg whites and tuna (chicken may be substituted). I simply cook about 3 oz. of white rice and boil six eggs. I mix the rice together with six egg whites and one yolk. I then add in a can of white chunk tuna, flaxseed oil and some garlic powder (or your favorite spice). This recipe yields about 60 grams of protein, 30 grams of carbs, 15 grams of fat and roughly 500 calories.

THINGS TO AVOID WHEN EATING

NOT GETTING ENOUGH PROTEIN

Protein is essential in your quest to build quality muscle. The question is how much protein should you be consuming? A good rule of thumb is to consume 1.5 – 2 grams of protein per pound of bodyweight. The easiest way to get enough protein into your body is with a good whey protein supplement. In addition to your meals, mix two scoops of whey protein with some water. Also, try to mix up your protein sources throughout the day. For example, eat tuna at one meal, chicken at the next and eggs at the next meal. No matter what you do, consume at least your minimum protein requirement everyday.

NOT GETTING ENOUGH WATER

Try to sip on water constantly throughout the day. Water may be the most underrated piece of the bodybuilding puzzle. As we know, the body is made up of approximately 67% water. Water is desperately needed to cleanse the body and help to regenerate muscle cells. As a rule of thumb, try to consume at least one gallon of water per day.

NOT KEEPING A DAILY JOURNAL

The first thing I tell my bodybuilding clients is to write down everything that goes into their body. Writing down what you eat is the only way to analyze any changes that need to be made for future progress. It is very hard to make changes in your diet if you don’t know what time you eat, what kind of protein you eat and how many grams of protein, carbs, fats and calories you are ingesting. The more detailed your log is, the easier it will be for you to go back and analyze it.

TOO MANY SIMPLE CARBOHYDRATES

Yes you need carbohydrates in your body. The question becomes are all carbs created equal. The answer is no. Without getting into too much detail, simple carbs cause a high insulin spike because they have a high glycemic index. This is usually not a good thing when trying to keep fat off of your body. Simple carbs are basically your sugars, sweets and fruits. Try to stick to carbs like potatoes, rice and vegetables. The best time to consume simple carbs is within two hours after training. During this period your muscles are very receptive to simple sugars.

NOT CONSUMING ENOUGH GOOD FAT

Yes, you read that correctly. Fat is not always the enemy. There is nothing wrong with consuming moderate amounts of fat in your diet. In fact, research has shown that fat is essential to growth, recovery, skin and connective tissue. A good rule of thumb is to stay away from hydrogenated oils, “shelf oils” and vegetable oils. These are the fats found in potato chips and snacks. Also, limit your saturated fat intake to that which is found naturally in the protein you eat. Finally, make sure you are getting a sufficient amount of essential fatty acids in your diet. Try to add a tablespoon of flaxseed oil to your protein shakes or meals.

DON’T WAIT ANOTHER MINUTE

What are you doing? You should be looking at the clock to see if it is time to eat again. As I stated earlier, eating is the key to your success or failure in the gym. Once you begin to gain more of an understanding of what your body’s demands are, you will be able to customize a more intricate eating plan for yourself. For now, keep a detailed journal and watch your body change for the better