intake

One of the more popular “tools” for bodybuilders looking to achieve that peak condition for a contest is that of carbohydrate cycling. While calorie control is the first priority when it comes to your diet, macronutrient manipulation (e.g. carb cycling) is sort of the “next level” when looking...

The ketogenic diet is a diet that capitalizes on a very interesting aspect of human physiology, namely ketosis. Ketosis is a metabolic state that occurs when we consume carbohydrates in such low quantities fatty acid oxidation becomes the main source of fuel. When fatty acid oxidation reaches...

Carb cycling is a dietary tool that essentially uses a fasted and fed approach; however it is unique in that it focuses specifically on carbohydrate intake and not any other macronutrient. It uses long periods of carbohydrate restriction coupled with short windows of carbohydrate referring (aka...

The Anabolic Diet is a book/diet that was written/introduced into the health and fitness subculture in 1995 by Dr. Mauro Di Pasquale, a licensed physician from Ontario, Canada that has vested interests in sports medicine and nutrition. The Anabolic Diet is essentially Dr. Mauro Di Pasquale’s...

“Cutting calories” is one of the more nefarious-sounding phrases in the English language, one that might conjure images of boring salads and induce hunger pangs. But the truth is, there are plenty of easy ways to reduce your calories without making grueling sacrifices — and the efforts can...

HOW MUCH DO YOU NEED TO DRINK The Institute of Medicine recommends a total fluid intake of 91 ounces for women and 125 ounces for men. Those numbers are for all fluids consumed, including beverages and water naturally found in foods (like fruits and veggies). The specific amount you need differs...

In general, weight loss is a good thing. As the CDC notes, even losing 5–10% of your total body weight can lower blood pressure, bad cholesterol and blood sugar. However, one downside to weight loss is it often means losing muscle tissue, which not only burns more calories at rest than fat, but...

A recent study published in the American Journal of Physiology: Endocrinology and Metabolism has become one of the most detailed deep-dives into the effects of diet and resistance training in adults aged between 40 and 64, and results have showed that once an individual goes past the optimal...

The question, “Why can’t I see my abs?” has been asked millions of times throughout the history of fitness. It is certainly one of the most misunderstood aspects of working out — mainly because there is so much misleading information out there with false promises of magic pills, secret...

Insulin – Common Misconceptions and Frequently asked Questions by Mike Arnold Despite its relative simplicity and even though it has been in widespread use for over 20 years, insulin continues to be one of the most hotly debated and misunderstood topics in bodybuilding. Given the wealth of...

If you’re a regular reader of this site, then you probably get more than enough protein in your diet — which is great. High protein intake is essential not only for those who want bigger muscles or a leaner physique, but anyone who’s looking to live a healthier life. But odds are you’re...

Protein Paranoia: What is There to Fear? Protein Paranoia: What is There to Fear? By Dr. Greg Bradley-Popovich What's all the hubbub, bub? Numerous reviews of scientific research on protein needs of various athletes have concluded that high-protein diets are appropriate and beneficial...

High fat (F) along with high sugar (S) combined with stress (St) is the recipe for fat gain. . I can hear the calorie zealots now scoffing at the ridiculousness of this assertion. Sure, you can get fat overeating anything, including broccoli and chicken breasts... except that it's virtually...

"Jackson, Richard"/Getty Do you avoid eating soy foods because you’re worried they’ll give you breasts? You’re not alone! Many men avoid soy foods like soy milk, tofu, and tempeh even though these foods are a high-quality plant protein. However, it appears that the notion of getting “man boobs”...

I’m getting into powerlifting but still want to stay lean. Is high carb intake essential for strength athletes? Strength athletes typically require fewer carbohydrates than endurance athletes because the carb requirements are mainly determined by the time, or duration, spent training and the...

anyone have any experience with using metformin hcl? Im not diabetic, My peptide source started carrying it in 500mg caps, any one have a protocol to follow or experience with it ? im 240lbs with low bf% already i wanted to have another tool in the toolbox to help utilize my carbs and nutrition...

Sodium has about the worst reputation of any element on the Periodic Table, especially for bodybuilders. Is this bad rap justified? Not even close. You might think sodium is bad for a bodybuilder because it causes water retention. Plus, no less than the Institute of Medicine and the American...

Sponsored content In this final article on the benefits of fiber we’re going to take a trip down the esophagus and through the stomach into the realm of gut health. Namely, how much of a role fiber plays in maintaining, rebuilding and strengthening the gut microbiome. Let’s get to it: Fiber...

QUESTION I’ve been trying for a year to gain muscle mass by eating more and training hard, but it’s not working. What should I do? ANSWER Factors such as training, outside activities and rest are involved, but it sounds as though it could be primarily a matter related to bodytype. You are...

12-Step Carb Loading Program By Chris Aceto Add the appearance of 15 lbs of muscle in one week. Flex Wheeler was known for achieving drastic changes in his physique in less then 10 days. One reason for this was the implementation of successful carbohydrate depleting and loading. The system...