intake

THIS IS A PROBLEM FOR DIETERS When some people decide to get lean, they make a big mistake. To reduce calories, they go low carb and low fat... at the same time. Your body needs an energy substrate and you need to consume it. While protein can technically be transformed into energy, it's a...

Whether you’ve overindulged a little too much lately, or if you are already restricting your calorie intake to lose weight or feel healthier, eating less is about so much more than simply losing unwanted bodyfat. Calories are our life fuel and influence everything from energy to muscle mass, so...

Several lines of evidence suggest that caloric intake influences the rate of aging and the onset of associated diseases in animals and possibly humans. An increasing body of clinical research shows that cumulative oxidative damage to macromolecules such as protein, lipids, and DNA also plays a...

When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals. Although calories aren’t an ingredient in your food...

Over the past six decades, there has been a noticeable surge in the average weight of American adults. Although it is tempting to attribute this trend to factors like excessive sugar or fat content in our diet, a more fundamental offender emerges from the consumption of larger portion sizes...

When it comes to my training, I trust him implicitly. I’ve been following his work since 2011 and have been a fan ever since, and we teamed up this past year to prepare me for my first powerlifting meet in May and then my bikini show in October. After I competed at the OCB West Coast Florida...

By Aadam | Last Updated: July 7th, 2022 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. We get so caught up in trying to find the “perfect” nutrition, training, or supplement...

By Aadam | June 14, 2023 This post is taken from the Vitamin. Every Thursday, I drop some knowledge bombs on your face to help you reach your goals faster while avoiding all the bullshit. We all know as the weekend arrives, we let loose and enjoy more food and drink. And while there’s nothing...

Starting a diet is pretty simple. Decrease food intake (by either reducing the amount of calories you are currently taking in or using a formula to determine your estimated caloric target), add in a day or two of cardio, and you are right on track to a leaner physique and an increased frequency...

To be successful with a diet, you not only need to know when to make diet adjustments but when to take diet breaks also. A diet break refers to a planned period of 7–14 days, where we increase calorie intake and loosen the counting restrictions we place on ourselves. They help break up the...

When a Weight Loss Plateau isn’t a Fat Loss Plateau In a perfect world, we would lose weight in a neat, orderly manner. We would stick to our workouts and meal plans like good little boys and girls and would wake up a little lighter and leaner every day. The weeks would breeze by and before we...

Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome… but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so...

A Complete Guide to Thyroid Health, Testing, and Drugs Your thyroid is tricky. So before we get into the details about thyroid signaling, foods, supplements, and drugs, let’s do a quick test. Signs and symptoms that could suggest low thyroid include: Unreasonably difficult fat loss...

A common mistake people make when they want to get to a healthy weight is trying to lose body fat too quickly. This either results in a person sacrificing their muscle mass and/or health problems that make their eating habits unsustainable. The verb "can" has no intrinsic limit in the context...

Whether you're eating for fat loss or muscle gain, your nutrition strategy doesn't have to be complicated. It may seem that way, though. Why? Because of all the "diet experts" out there telling your different things. This might ruffle a few feathers, but I'm going to say it anyway. A lot of the...

While conventional diets may be fine for the average person, they definitely don't work for bodybuilders. It takes an extraordinary nutrition plan to build an extraordinary physique. After lots of reading, research, and speculation (followed by more screwing up than you'd want to know about) I...

Fat has the most calories per gram, which may be why people get so confused about how much to eat. My advice? Establish your go-to healthy fat sources and know which ones to avoid completely. Your favorites will differ from mine, but generally, my main sources are olive oil, avocado, and...

In recent times we have seen a movement in bodybuilding away from the old school approach of eating as many meals a day as possible, towards a lower frequency approach where four to five meals a day are often supplemented with BCAA's between meals. This approach is the hallmark of Dr. Layne...

by Maressa Brown Sugar is always getting a bad rap, but the reality is that salt doesn’t fall too far behind. Plenty of foods, from good ol’ potato chips to a seemingly innocent can of vegetable soup, are notoriously crammed with high levels of sodium. So, it’s no surprise that a study published...

by Brittany Anas Sodium is a nutrient that’s often villainized, but the truth is, the body needs sodium. In fact, it plays a key role in normal muscle and nerve function and also keeps body fluids in balance, according to the Academy of Nutrition and Dietetics. Nine in 10 Americans get too much...