Presenting the Budget for 2019-20 in the Lok Sabha, Goyal also said the government has been providing cheaper drugs through Jan Aushadhi stores.from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2DO4lBw
via IFTTT
10 lakh patients treated so far under Ayushman Bharat scheme: FM in Budget 2019
Presenting the Budget for 2019-20 in the Lok Sabha, Goyal also said the government has been providing cheaper drugs through Jan Aushadhi stores.from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2DO4lBw
via IFTTT
Keto cookies
3 ingredient simple protein cookies, I am still working on perfecting the ultimate protein dessert.
Recipe
2 Eggs
1/4 Cup Stevia in the Raw
3/4 Creamy Peanut butter
3/4 Vanilla whey protein
Mix ingredients together
Roll into cool little balls
flatten with a fork
bake 7-9 minutes @ 350 Degrees
Let rest 5 minutes on pan after baking
148 calories
12 G protein
5 G Carbs
@ 11 cookies
Enjoy with milk!
Recipe
2 Eggs
1/4 Cup Stevia in the Raw
3/4 Creamy Peanut butter
3/4 Vanilla whey protein
Mix ingredients together
Roll into cool little balls
flatten with a fork
bake 7-9 minutes @ 350 Degrees
Let rest 5 minutes on pan after baking
148 calories
12 G protein
5 G Carbs
@ 11 cookies
Enjoy with milk!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2SkgOF4
Help in detail please.
So, I’m 5 2, 130! 27 waist. 37 hips. Female.
I want to lose a little bit more fat, but my main end goal is to gain lots of muscle mass! With that being said should I just continue to lift and increase the weight and eat more, and naturally the fat will come off? Or be on a calorie deficit, then go back to trying to get bigger. I’ve been stuck at 130. But once again I do want to lose more fat. Please advise!
I want to lose a little bit more fat, but my main end goal is to gain lots of muscle mass! With that being said should I just continue to lift and increase the weight and eat more, and naturally the fat will come off? Or be on a calorie deficit, then go back to trying to get bigger. I’ve been stuck at 130. But once again I do want to lose more fat. Please advise!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2MIveK6
Protein and Calories
Do you need to be taking in more calories to gain muscle mass or can you just take in enough protein and maintain a standard calorie intake for your size?
I currently am taking in 4000 calories on average a day with 160-200 grams of protein however would ideally like to drop the calorie intake maintain the high protein intake while still gaining size.
Thanks for any help!
I currently am taking in 4000 calories on average a day with 160-200 grams of protein however would ideally like to drop the calorie intake maintain the high protein intake while still gaining size.
Thanks for any help!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2MJ8ABf
Help with macro/calories for muscle gains
new to this so idk where I'm asking, but I am a female , 165cm and fluctuate from 57-60 kg constantly, I consume 1,200 calories a day sometimes more, but I do also count my macros - 125g protein, 37g fats, 70g carbs.
Now I have lost about 12kg almost over the span of 8 months and now have been weight training for two weeks, I still have quite a bit of chub to lose on my back, hips and tummy - thats all. I know for gains you need some sort of a caloric surplus but I am concerned if I increase my fat areas as I still have a lot to lose from them. do I keep on going until the fat is gone from these unwanted areas? or will the weight training ect compensate and balance out? I go to the gym about 5 times a week.
Thanks in advance.
Now I have lost about 12kg almost over the span of 8 months and now have been weight training for two weeks, I still have quite a bit of chub to lose on my back, hips and tummy - thats all. I know for gains you need some sort of a caloric surplus but I am concerned if I increase my fat areas as I still have a lot to lose from them. do I keep on going until the fat is gone from these unwanted areas? or will the weight training ect compensate and balance out? I go to the gym about 5 times a week.
Thanks in advance.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2BfGiJY
Need your help guys
I greet you.
I need your help. I lost about 10 kg in a year, I currently have 176 cm and 65 kgs. I decided to keep a clean bulking, eating somewhere in 2700 calories. the problem is that I have gyno (I think), I would beg you to check my profile pictures.
Do you think it's a good idea to keep a clean bulking until May, then a hard month's cut? Currently, I think I have around 11-12% bf, even if I have that chest.
I'm waiting for your advice. thank you
I need your help. I lost about 10 kg in a year, I currently have 176 cm and 65 kgs. I decided to keep a clean bulking, eating somewhere in 2700 calories. the problem is that I have gyno (I think), I would beg you to check my profile pictures.
Do you think it's a good idea to keep a clean bulking until May, then a hard month's cut? Currently, I think I have around 11-12% bf, even if I have that chest.
I'm waiting for your advice. thank you
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CZkz98
So sonfused about where to start....
Hello All,
I have been trying to read articles and have severely confused myself! I am a 38 Y/O Male, 5'10" and 200lbs, around 28-29% BMI AKA FAT. For the last 2 weeks I have been dieting and doing about 30-40 mins of cardio a day, treadmill and biking. I am intergrading lifting into the routine starting Monday ( due to a shoulder injury which I am going to be cleared to lift ).
Here is my question, for the last 2 weeks I have only been taking in between 1400 and 1700 calories a day, of that I make sure im getting at least 100gr of protein. Is this too little??? am I shocking my system and setting myself up for failure? The reason I asking is I see a lot of guys saying its way too low and that you will burn a lot of muscle, however these are guys already in shape, and in their 20s.
Can someone help this middle aged guy not set himself up for failure?
thanks guys and gals,
Jason
I have been trying to read articles and have severely confused myself! I am a 38 Y/O Male, 5'10" and 200lbs, around 28-29% BMI AKA FAT. For the last 2 weeks I have been dieting and doing about 30-40 mins of cardio a day, treadmill and biking. I am intergrading lifting into the routine starting Monday ( due to a shoulder injury which I am going to be cleared to lift ).
Here is my question, for the last 2 weeks I have only been taking in between 1400 and 1700 calories a day, of that I make sure im getting at least 100gr of protein. Is this too little??? am I shocking my system and setting myself up for failure? The reason I asking is I see a lot of guys saying its way too low and that you will burn a lot of muscle, however these are guys already in shape, and in their 20s.
Can someone help this middle aged guy not set himself up for failure?
thanks guys and gals,
Jason
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CVvBfV
Severely Underweight | Share your Diet plan of weight gaining
Hi!
Some Fellows in previous post replied not to ask about roids so removed previous post.
Alright Folks please share your experience in this thread .
My Goal is to gain at least 50lbs current weight is 115lbs height 180cm age 27 so Target is double current weight that seems funny but I want to achieve it , how much time it will take? I feel it may be genetic problem . But after research came to know anyone can gain weight by maintaining calorie intake.
If I take a scoop of whey I have to skip meal because I feel full.
Any type of protein rich diet cause me full for many hours
How many days a week should I workout although My current strength is like 10-15 Reps of 45lbs barbells
Also I can't eat more how to increase appetite.
And sorry for noob questions. I am new to bodybuilding.
Thanks
Some Fellows in previous post replied not to ask about roids so removed previous post.
Alright Folks please share your experience in this thread .
My Goal is to gain at least 50lbs current weight is 115lbs height 180cm age 27 so Target is double current weight that seems funny but I want to achieve it , how much time it will take? I feel it may be genetic problem . But after research came to know anyone can gain weight by maintaining calorie intake.
If I take a scoop of whey I have to skip meal because I feel full.
Any type of protein rich diet cause me full for many hours
How many days a week should I workout although My current strength is like 10-15 Reps of 45lbs barbells
Also I can't eat more how to increase appetite.
And sorry for noob questions. I am new to bodybuilding.
Thanks
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2BcNbfj
الخط الساخن ثلاجات وستنجهاوس ( 01014723434 ) ثلاجه وستنجهاوس ( 01127571696 ) الغربيه
صيانة وستنجهاوس
افضل صيانة لاجهزة الكهربائية والمنزلية فى القاهرة والمحافظات
توفر شركة صيانة وستنجهاوس الصيانة الكاملة والتجديد للاجهزة
|| ارقام اتصال وستنجهاوس ||
0235695244||01014723434||01225025360||01127571696
0235695244||01014723434||01225025360||01127571696
الصيانة الشاملة لاجهزة غسالات وستنجهاوس فى مصر
Westinghouse غسالات
Westinghouse ثلاجات
Westinghouse دراير
Westinghouse غسالات اطباق
Westinghouse فريزر
غسالات وستنجهاوس مصر الجديده 01014723434
وستنجهاوس الزيتون 01225025360
غسالات وستنجهاوس الهرم 01127571696
( اسرع خدمة صيانة فى مصر )
الوكيل المعتمد فى مصر لصيانة وستنجهاوس
مستوى عالى من المهندسين والفنيين
قطع غيار اصلية
مركز صيانة وستنجهاوس يغطى مناطق ( القاهرة الكبرى ) للاصلاح بالمنزل
تعد واحدة من اكبر شركات الصيانة فى مصر ( صيانة وستنجهاوس الاولى فى مصر)
نحن نعتمد على تصليح وستنجهاوس الاجهزة المنزلية الأولي فى مصر
مجموعة شركات وستنجهاوس احدى الشركات الرائدة فى مجال ( صيانة غسالات وستنجهاوس & صيانة فريزر وستنجهاوس & صيانة ثلاجات وستنجهاوس &شحن ثلاجات وستنجهاوس &صيانة غسالات وستنجهاوس &صيانة دراير وستنجهاوس ، صيانة غسالات وستنجهاوس )
الصيانة تشمل الجهاز بالكامل (( الصيانة الشاملة ))
Westinghouse maintenance , repair Westinghouse
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
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توكيل وستنجهاوس توكيل غسالات وستنجهاوس مركز صيانة وستنجهاوس
صيانة وستنجهاوس وكلاء صيانة وستنجهاوس فى مصر صيانة غسالات ثلاجات وستنجهاوس
وكيل وستنجهاوس للاجهزة المنزلية غسالات غسالات,
وستنجهاوس العالمية Westinghouse ,, , World
توكيل وستنجهاوس فى القاهرة Westinghouse ,, , here in Cairo 01014723434
وكيل وستنجهاوس داخل القاهرة والمحافظات .
يقدم وكيل وستنجهاوس المعتمد خدمة و صيانة شركة وستنجهاوس حملة الصيانة الدائمة لصيانة جميع منتجاتنا.
غسالات وستنجهاوس Westinghouse ,,
دراير وستنجهاوس Westinghouse ,,
نحن نريد لعملائنا الحصول على راحت البال بعد زيارتنا .
هدفنا هو تقديم خدمات عاليه تحت اشراف مهندسين معتمدين من الشركة
توكيل وستنجهاوس فى مصر Westinghouse ,, , here in Egypt
رقم صيانة وستنجهاوس فى القاهرة Westinghouse ,, , 01225025360
وكيل وستنجهاوس القاهرة – وكيل وستنجهاوس مدينة نصر – وكيل وستنجهاوس المعادى – وكيل وستنجهاوس المهندسين – وكيل وستنجهاوس الاسكندرية
وكيل وستنجهاوس عين شمس – وكيل وستنجهاوس جسر السويس –وكيل وستنجهاوس مصر الجديدة – وكيل وستنجهاوس الحدائق – وكيل وستنجهاوس الزمالك –
وكيل وستنجهاوس فيصل – وكيل وستنجهاوس الهرم – وكيل وستنجهاوس المنيل –وكيل وستنجهاوس الدقى – وكيل وستنجهاوس الاسكندرية ..
وكيل وستنجهاوس اكتوبر – وكيل وستنجهاوس الرحاب – وكيل وستنجهاوس الشروق –وكيل وستنجهاوس مدينة العبور – وكيل وستنجهاوس الشيخ زايد .
وكيل وستنجهاوس , صيانة وستنجهاوس , توكيل وستنجهاوس , غسالات وستنجهاوس
توكيل وستنجهاوس فى مصر Westinghouse ,, , here in Egypt
رقم صيانة وستنجهاوس فى القاهرة 0235695244
وستنجهاوس القاهرة – وستنجهاوس مدينة نصر – وستنجهاوس المعادى – وستنجهاوس المهندسين – وستنجهاوس الاسكندرية
وستنجهاوس عين شمس – وستنجهاوس جسر السويس – وستنجهاوس مصر الجديدة – وستنجهاوس الحدائق – وستنجهاوس الزمالك –
وستنجهاوس فيصل – وستنجهاوس الهرم – وستنجهاوس المنيل – وستنجهاوس الدقى – وستنجهاوس الاسكندرية ..
وستنجهاوس اكتوبر – وستنجهاوس الرحاب – وستنجهاوس الشروق – وستنجهاوس مدينة العبور – وستنجهاوس الشيخ زايد .
وكيل وستنجهاوس , صيانة وستنجهاوس , توكيل وستنجهاوس , غسالات وستنجهاوس
جميع الماركات العالمية
للاستفسار اتصل بينا || ||
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
افضل صيانة لاجهزة الكهربائية والمنزلية فى القاهرة والمحافظات
توفر شركة صيانة وستنجهاوس الصيانة الكاملة والتجديد للاجهزة
|| ارقام اتصال وستنجهاوس ||
0235695244||01014723434||01225025360||01127571696
0235695244||01014723434||01225025360||01127571696
الصيانة الشاملة لاجهزة غسالات وستنجهاوس فى مصر
Westinghouse غسالات
Westinghouse ثلاجات
Westinghouse دراير
Westinghouse غسالات اطباق
Westinghouse فريزر
غسالات وستنجهاوس مصر الجديده 01014723434
وستنجهاوس الزيتون 01225025360
غسالات وستنجهاوس الهرم 01127571696
( اسرع خدمة صيانة فى مصر )
الوكيل المعتمد فى مصر لصيانة وستنجهاوس
مستوى عالى من المهندسين والفنيين
قطع غيار اصلية
مركز صيانة وستنجهاوس يغطى مناطق ( القاهرة الكبرى ) للاصلاح بالمنزل
تعد واحدة من اكبر شركات الصيانة فى مصر ( صيانة وستنجهاوس الاولى فى مصر)
نحن نعتمد على تصليح وستنجهاوس الاجهزة المنزلية الأولي فى مصر
مجموعة شركات وستنجهاوس احدى الشركات الرائدة فى مجال ( صيانة غسالات وستنجهاوس & صيانة فريزر وستنجهاوس & صيانة ثلاجات وستنجهاوس &شحن ثلاجات وستنجهاوس &صيانة غسالات وستنجهاوس &صيانة دراير وستنجهاوس ، صيانة غسالات وستنجهاوس )
الصيانة تشمل الجهاز بالكامل (( الصيانة الشاملة ))
Westinghouse maintenance , repair Westinghouse
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
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توكيل وستنجهاوس توكيل غسالات وستنجهاوس مركز صيانة وستنجهاوس
صيانة وستنجهاوس وكلاء صيانة وستنجهاوس فى مصر صيانة غسالات ثلاجات وستنجهاوس
وكيل وستنجهاوس للاجهزة المنزلية غسالات غسالات,
وستنجهاوس العالمية Westinghouse ,, , World
توكيل وستنجهاوس فى القاهرة Westinghouse ,, , here in Cairo 01014723434
وكيل وستنجهاوس داخل القاهرة والمحافظات .
يقدم وكيل وستنجهاوس المعتمد خدمة و صيانة شركة وستنجهاوس حملة الصيانة الدائمة لصيانة جميع منتجاتنا.
غسالات وستنجهاوس Westinghouse ,,
دراير وستنجهاوس Westinghouse ,,
نحن نريد لعملائنا الحصول على راحت البال بعد زيارتنا .
هدفنا هو تقديم خدمات عاليه تحت اشراف مهندسين معتمدين من الشركة
توكيل وستنجهاوس فى مصر Westinghouse ,, , here in Egypt
رقم صيانة وستنجهاوس فى القاهرة Westinghouse ,, , 01225025360
وكيل وستنجهاوس القاهرة – وكيل وستنجهاوس مدينة نصر – وكيل وستنجهاوس المعادى – وكيل وستنجهاوس المهندسين – وكيل وستنجهاوس الاسكندرية
وكيل وستنجهاوس عين شمس – وكيل وستنجهاوس جسر السويس –وكيل وستنجهاوس مصر الجديدة – وكيل وستنجهاوس الحدائق – وكيل وستنجهاوس الزمالك –
وكيل وستنجهاوس فيصل – وكيل وستنجهاوس الهرم – وكيل وستنجهاوس المنيل –وكيل وستنجهاوس الدقى – وكيل وستنجهاوس الاسكندرية ..
وكيل وستنجهاوس اكتوبر – وكيل وستنجهاوس الرحاب – وكيل وستنجهاوس الشروق –وكيل وستنجهاوس مدينة العبور – وكيل وستنجهاوس الشيخ زايد .
وكيل وستنجهاوس , صيانة وستنجهاوس , توكيل وستنجهاوس , غسالات وستنجهاوس
توكيل وستنجهاوس فى مصر Westinghouse ,, , here in Egypt
رقم صيانة وستنجهاوس فى القاهرة 0235695244
وستنجهاوس القاهرة – وستنجهاوس مدينة نصر – وستنجهاوس المعادى – وستنجهاوس المهندسين – وستنجهاوس الاسكندرية
وستنجهاوس عين شمس – وستنجهاوس جسر السويس – وستنجهاوس مصر الجديدة – وستنجهاوس الحدائق – وستنجهاوس الزمالك –
وستنجهاوس فيصل – وستنجهاوس الهرم – وستنجهاوس المنيل – وستنجهاوس الدقى – وستنجهاوس الاسكندرية ..
وستنجهاوس اكتوبر – وستنجهاوس الرحاب – وستنجهاوس الشروق – وستنجهاوس مدينة العبور – وستنجهاوس الشيخ زايد .
وكيل وستنجهاوس , صيانة وستنجهاوس , توكيل وستنجهاوس , غسالات وستنجهاوس
جميع الماركات العالمية
للاستفسار اتصل بينا || ||
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
01014723434 // 01225025360 // 01127571696 // 0235695244 //
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DKYxbO
got my IIFYM results, and...
Hey guys, fairly new lifter to the iron game. Did my due diligence getting form down on major lifts, finished a few months of Greyskull LP, transitioned to a PPL routine, feeling pretty good.
So, I'm trying to get more serious about my nutrition, and I've heard good things about IIFYM. Now I'm not really interested in eating a bunch of junk to hit my macros, but in terms of the overall macro calculations, I've heard good things; I thought, "hey, I'll adapt the numbers and eat cleaner. Badda bing, badda boom."
Well, I plugged everything in (listed training at 5-6 days a week, current weight 160, goal weight 185, etc.), and I got my numbers, and hmmm...do they seem right?
I'm not really bummed about eating more protein, that's easy for me. I'm not really bummed about the meh carb count, that's harder for me. I'm curious about the overall count. Does it seem legit?
Appreciate any insight you fine bros and broettes may have. Thanks ahead of time.
2467kcal
232g protein
261g carbs
55g fats
So, I'm trying to get more serious about my nutrition, and I've heard good things about IIFYM. Now I'm not really interested in eating a bunch of junk to hit my macros, but in terms of the overall macro calculations, I've heard good things; I thought, "hey, I'll adapt the numbers and eat cleaner. Badda bing, badda boom."
Well, I plugged everything in (listed training at 5-6 days a week, current weight 160, goal weight 185, etc.), and I got my numbers, and hmmm...do they seem right?
I'm not really bummed about eating more protein, that's easy for me. I'm not really bummed about the meh carb count, that's harder for me. I'm curious about the overall count. Does it seem legit?
Appreciate any insight you fine bros and broettes may have. Thanks ahead of time.
2467kcal
232g protein
261g carbs
55g fats
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RWZHKn
Problem with these protein shakes?
Some days I drink 4-5 and I wonder what negative effects this might have. "Premier" protein shakes with 30g protein and 25% of many vitamins. I cant post links to the nutrition facts because of my post count.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Ur38pe
Question on losing progress when taking a gym break
So I just had a quick question and figured I’d throw this in the nutrition section since it probably applies to this category the most. I’m on month 5 of my cut about to finish up. Probably got about 3 weeks to another month left but I’ve been dealing with severe back pain/stiffness. Probably sciatica, no worries because I’m getting a diagnosis this weekend.
But I was wondering in the event that the doctors tell me I have to take a week or so off. Will I lose progression from my cut if I keep my cals at the same deficit. Keep in mind I am not a lifter, I’m simply a runner that’s just stripping the fat away to show abs, know it’s not what most people do on here but it’s my personal goals. So if I just take a break but keep my deficit the same I should be good ?
But I was wondering in the event that the doctors tell me I have to take a week or so off. Will I lose progression from my cut if I keep my cals at the same deficit. Keep in mind I am not a lifter, I’m simply a runner that’s just stripping the fat away to show abs, know it’s not what most people do on here but it’s my personal goals. So if I just take a break but keep my deficit the same I should be good ?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Bedgue
Meal timing studies?
I found this one, which shows that when total calories and total protein are held constant, the diet with protein spread evenly through the day results in 25% more muscle protein synthesis than the diet with protein concentrated at dinnertime. (P= 0.003) The gap even got a little wider after 7 days of habituation.
Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults
Madonna M. Mamerow Joni A. Mettler Kirk L. English Shanon L. Casperson Emily Arentson-Lantz Melinda Sheffield-Moore Donald K. Layman Douglas Paddon-Jones
The Journal of Nutrition, Volume 144, Issue 6, 1 June 2014, Pages 876–880
Published: 29 January 2014 Article history
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Abstract
The RDA for protein describes the quantity that should be consumed daily to meet population needs and to prevent deficiency. Protein consumption in many countries exceeds the RDA; however, intake is often skewed toward the evening meal, whereas breakfast is typically carbohydrate rich and low in protein. We examined the effects of protein distribution on 24-h skeletal muscle protein synthesis in healthy adult men and women (n= 8; age: 36.9 ± 3.1 y; BMI: 25.7 ± 0.8 kg/m2). By using a 7-d crossover feeding design with a 30-d washout period, we measured changes in muscle protein synthesis in response to isoenergetic and isonitrogenous diets with protein at breakfast, lunch, and dinner distributed evenly (EVEN; 31.5 ± 1.3, 29.9 ± 1.6, and 32.7 ± 1.6 g protein, respectively) or skewed (SKEW; 10.7 ± 0.8, 16.0 ± 0.5, and 63.4 ± 3.7 g protein, respectively). Over 24-h periods on days 1 and 7, venous blood samples and vastus lateralis muscle biopsy samples were obtained during primed (2.0 μmol/kg) constant infusion [0.06 μmol/(kg⋅min)] of L-[ring-13C6?]phenylalanine. The 24-h mixed muscle protein fractional synthesis rate was 25% higher in the EVEN (0.075 ± 0.006%/h) vs. the SKEW (0.056 ± 0.006%/h) protein distribution groups (P= 0.003). This pattern was maintained after 7 d of habituation to each diet (EVEN vs. SKEW: 0.077 ± 0.006 vs. 0.056 ± 0.006%/h; P= 0.001). The consumption of a moderate amount of protein at each meal stimulated 24-h muscle protein synthesis more effectively than skewing protein intake toward the evening meal.
Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults
Madonna M. Mamerow Joni A. Mettler Kirk L. English Shanon L. Casperson Emily Arentson-Lantz Melinda Sheffield-Moore Donald K. Layman Douglas Paddon-Jones
The Journal of Nutrition, Volume 144, Issue 6, 1 June 2014, Pages 876–880
Published: 29 January 2014 Article history
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search filtersearch input
Abstract
The RDA for protein describes the quantity that should be consumed daily to meet population needs and to prevent deficiency. Protein consumption in many countries exceeds the RDA; however, intake is often skewed toward the evening meal, whereas breakfast is typically carbohydrate rich and low in protein. We examined the effects of protein distribution on 24-h skeletal muscle protein synthesis in healthy adult men and women (n= 8; age: 36.9 ± 3.1 y; BMI: 25.7 ± 0.8 kg/m2). By using a 7-d crossover feeding design with a 30-d washout period, we measured changes in muscle protein synthesis in response to isoenergetic and isonitrogenous diets with protein at breakfast, lunch, and dinner distributed evenly (EVEN; 31.5 ± 1.3, 29.9 ± 1.6, and 32.7 ± 1.6 g protein, respectively) or skewed (SKEW; 10.7 ± 0.8, 16.0 ± 0.5, and 63.4 ± 3.7 g protein, respectively). Over 24-h periods on days 1 and 7, venous blood samples and vastus lateralis muscle biopsy samples were obtained during primed (2.0 μmol/kg) constant infusion [0.06 μmol/(kg⋅min)] of L-[ring-13C6?]phenylalanine. The 24-h mixed muscle protein fractional synthesis rate was 25% higher in the EVEN (0.075 ± 0.006%/h) vs. the SKEW (0.056 ± 0.006%/h) protein distribution groups (P= 0.003). This pattern was maintained after 7 d of habituation to each diet (EVEN vs. SKEW: 0.077 ± 0.006 vs. 0.056 ± 0.006%/h; P= 0.001). The consumption of a moderate amount of protein at each meal stimulated 24-h muscle protein synthesis more effectively than skewing protein intake toward the evening meal.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2S16q5O
Food Faceoff: Hall of Champions 3
Below are 12 more winners you put thru to the Hall of Champions.
Please choose up to 8 that you like:
Bruschetta Chicken
Caprese Garlic Bread
Pesto Pizza
Adam's PB Cup Fudge Ripple
Oreo Dream Extreme
Reese's PB Chocolate Cheesecake
Please choose up to 8 that you like:
Bruschetta Chicken
Caprese Garlic Bread
Pesto Pizza
Adam's PB Cup Fudge Ripple
Oreo Dream Extreme
Reese's PB Chocolate Cheesecake
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2HH05YH
Nutrition advice for people with Ulcerative Col itis
Hello,
I am trying to get back into weight training after essentially being out of it for about 2 years and am having trouble with supplementing the build while trying to manage Ulcerative Col itis. A quick history:
-Used to train daily
-Familiar with the popular supplements (whey protein, non-dairy protein, casein, creatine, etc.)
-Diagnosed with UC about 2 years ago (the timing of diagnosis and quitting training are not related)
-Used to weigh 175-180ish currently at 170
Apologies for dumping a ton of questions:
-How does one with UC go about taking in certain vitamins that are commonly contained in foods that are off limits (i.e. kale, brocolli, seeds, nuts, etc.)?
-How do you acquire the necessary calories to build the muscle? Is it just a matter of sticking to a bland diet?
Basically, since my return to the gym, I've been dealt a completely different body. It's like starting all over and having to relearn how it works. With so many foods off limits it's difficult to acquire the nutrition that I need.
I'm looking to hear from those with this disease and learn how they've reached their goals while managing it. I'm still open to others with sound advice and knowledge.
Also, sort of an unrelated question, do you take protein shakes on non lifting days as well or is it wasting it if you do?
Thanks in advance for those helping me out. I'm fairly new to the effects of this disease even though I've been diagnosed for 2 yrs. I didn't take it seriously and ate whatever I wanted until I had a really bad flare up a few months ago that kept me in the house for a week. Now, taking this disease more seriously, I have to figure out ways to work around it to make my goals happen.
Matt
I am trying to get back into weight training after essentially being out of it for about 2 years and am having trouble with supplementing the build while trying to manage Ulcerative Col itis. A quick history:
-Used to train daily
-Familiar with the popular supplements (whey protein, non-dairy protein, casein, creatine, etc.)
-Diagnosed with UC about 2 years ago (the timing of diagnosis and quitting training are not related)
-Used to weigh 175-180ish currently at 170
Apologies for dumping a ton of questions:
-How does one with UC go about taking in certain vitamins that are commonly contained in foods that are off limits (i.e. kale, brocolli, seeds, nuts, etc.)?
-How do you acquire the necessary calories to build the muscle? Is it just a matter of sticking to a bland diet?
Basically, since my return to the gym, I've been dealt a completely different body. It's like starting all over and having to relearn how it works. With so many foods off limits it's difficult to acquire the nutrition that I need.
I'm looking to hear from those with this disease and learn how they've reached their goals while managing it. I'm still open to others with sound advice and knowledge.
Also, sort of an unrelated question, do you take protein shakes on non lifting days as well or is it wasting it if you do?
Thanks in advance for those helping me out. I'm fairly new to the effects of this disease even though I've been diagnosed for 2 yrs. I didn't take it seriously and ate whatever I wanted until I had a really bad flare up a few months ago that kept me in the house for a week. Now, taking this disease more seriously, I have to figure out ways to work around it to make my goals happen.
Matt
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2GbP0w8
Need some help with my diet
Hi guys. So I been doing prep meals for the last 2 months and is been working great. I've gained 4-5 kilos that is pretty mucho 8-11 lbs if i'm not wrong. I've been seeing results and for the first time I'm kinda motivated to keep on going. I just want the opinion of more experienced people. Also, this diet is something I've been researching and I understand that it could have a lot of flaws.
Here are my stats:
height: 6.0f or 1.80m
weight: 87 kilos or 190 pounds
I'm not sure what's my current body fat, but I'm sure is between 15 to 20%.
Here's my diet and example of what I eat during the week:
6:00 AM Protein shake :
1 scoop protein whey 28g of protein,
70g or 2 oz of greek yoghurt,
1 spoon peanut butter,
half cup of almond milk,
and fruit like strawberry or blueberry.
11:00 AM Chicken Wrap:
250g or 8oz of chicken,
lettuce, carrots and half avocado,
Whole wheat tortilla,
1:00 Aminos and workout.
2:00 - 2:30 post workout:
1 scoop protein weight with water.
250g or 8oz of meat,
2 cups of brown rice,
1 cup of veggies, black beans or broc****.
4:30 PM:
Peanut butter sandwich with whole grain bread and piece of fruit, usually apple or a banana.
6:00 PM Second workout:
no aminos just water. Usually I do abs or 1 group of muscle and run 20 min. (I tried to take another scoop of protein for some time but I didn't felt good afterwards, so I stopped doing that)
8:00 PM
Omelette, 5 eggs with tomato slices and 2oz or 5grams of cottage cheese.
Here are my stats:
height: 6.0f or 1.80m
weight: 87 kilos or 190 pounds
I'm not sure what's my current body fat, but I'm sure is between 15 to 20%.
Here's my diet and example of what I eat during the week:
6:00 AM Protein shake :
1 scoop protein whey 28g of protein,
70g or 2 oz of greek yoghurt,
1 spoon peanut butter,
half cup of almond milk,
and fruit like strawberry or blueberry.
11:00 AM Chicken Wrap:
250g or 8oz of chicken,
lettuce, carrots and half avocado,
Whole wheat tortilla,
1:00 Aminos and workout.
2:00 - 2:30 post workout:
1 scoop protein weight with water.
250g or 8oz of meat,
2 cups of brown rice,
1 cup of veggies, black beans or broc****.
4:30 PM:
Peanut butter sandwich with whole grain bread and piece of fruit, usually apple or a banana.
6:00 PM Second workout:
no aminos just water. Usually I do abs or 1 group of muscle and run 20 min. (I tried to take another scoop of protein for some time but I didn't felt good afterwards, so I stopped doing that)
8:00 PM
Omelette, 5 eggs with tomato slices and 2oz or 5grams of cottage cheese.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2FXP6rZ
Question about vegan diet
Hello guys,
I've watched a lot of documentaries recently that debunked the 'myth' that we need immense amounts of protein in order to gain muscle. These documentaries also discussed switching to a plant-based diet in order to reduce the risk of several harmful diseases I'm sure most of you are familiar with. There was a statement in the documentary that really sparked my interest. The statement made was that we do not need immense amounts of protein in order to gain muscle and said that we needed even less than 100g of protein a day (well it wasn't said directly but a Dr. in his mid 30's said that he needed about 50g of protein a day). Now this statement just threw all of my previous beliefs out of the window. So I asked myself if I was to switch to a plant-based diet and got all of my protein through plants, would that amount of protein be sufficient to build muscle? In other words do you guys agree with the statement being made (that we do not need immense amounts of protein from meat and dairy products, and can get sufficient amount of protein from plant-based foods?) I wanted to ask this question here specifically because I wanted to know if any of you had any experience building muscle through plant-based foods, AND can plant-based foods provide us with enough protein to BUILD muscle, or provide us with JUST ENOUGH protein to live a healthy lifestyle.
Please respond in a professional manner, I'm not here to debate if following a plant-based diet is good or bad. Only to answer if it is sufficient enough to build muscle, if I were to eat the proper plant-based foods.
I've watched a lot of documentaries recently that debunked the 'myth' that we need immense amounts of protein in order to gain muscle. These documentaries also discussed switching to a plant-based diet in order to reduce the risk of several harmful diseases I'm sure most of you are familiar with. There was a statement in the documentary that really sparked my interest. The statement made was that we do not need immense amounts of protein in order to gain muscle and said that we needed even less than 100g of protein a day (well it wasn't said directly but a Dr. in his mid 30's said that he needed about 50g of protein a day). Now this statement just threw all of my previous beliefs out of the window. So I asked myself if I was to switch to a plant-based diet and got all of my protein through plants, would that amount of protein be sufficient to build muscle? In other words do you guys agree with the statement being made (that we do not need immense amounts of protein from meat and dairy products, and can get sufficient amount of protein from plant-based foods?) I wanted to ask this question here specifically because I wanted to know if any of you had any experience building muscle through plant-based foods, AND can plant-based foods provide us with enough protein to BUILD muscle, or provide us with JUST ENOUGH protein to live a healthy lifestyle.
Please respond in a professional manner, I'm not here to debate if following a plant-based diet is good or bad. Only to answer if it is sufficient enough to build muscle, if I were to eat the proper plant-based foods.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2G99yFw
Right way to break a fast while intermittent fasting?
Im pretty fat so Im trying IF, but Im not sure whats the correct food to eat to break it when my window is open, Ive been doing research and Im seeing people say it doesnt matter at all to people saying its one of the most important things, so far Ive been eating peanuts to break it, is that fine? What else can I eat to break it, and does what I eat after breaking it matter?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Wszemh
Refeed guidence
So I just finished up the Triple threat program, and im still at 14.8 bf and I was wondering before I start the program again should I refeed and then go back into my deficit? im trying to get to 10% bf
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Rrgq3g
Eating during exercise - what does 'science' say?
Hi guys,
I'm not a professional, so please bear with me here.
Taking a small meal of 350 kcal or a Whey-shake during my weightlifting does provide me with an extra boost (not sure if it's placebo or real).
I tried to Google without success: when doing this, what "happens" to my body? Is it good/bad for muscle recovery, weightloss etc. ?
I received pretty much all answers of good and bad while doing my own search - so I want to know that the studies say.
Thanks! :)
I'm not a professional, so please bear with me here.
Taking a small meal of 350 kcal or a Whey-shake during my weightlifting does provide me with an extra boost (not sure if it's placebo or real).
I tried to Google without success: when doing this, what "happens" to my body? Is it good/bad for muscle recovery, weightloss etc. ?
I received pretty much all answers of good and bad while doing my own search - so I want to know that the studies say.
Thanks! :)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2FZLENE
My weight is 113lbs
Hello
I am struggling in weight gain and my weight is not going above 113lbs ( Height 150cm, Age 27) , please help me how to gain weight , I am going to start workout, any expert please share your experience.
I am struggling in weight gain and my weight is not going above 113lbs ( Height 150cm, Age 27) , please help me how to gain weight , I am going to start workout, any expert please share your experience.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2HGEhMy
Am I eating on the right track?
So i worked out my calories for loosing weight and macros, and im at 1900cal, 180g protein, 160g carbs, 70g fat. Usually me eating will consist of the follwing:
Breakfast: Oatmeal with Almond Milk, Strawberries and Pomergrante Seeds. Protein Shake
Post Workout: Protein Shake
Lunch: Wholewheat Pasta with Lean Chicken Sasuages and Pasta Sauce/Pesto
Dinner: Rice with Chicken (cooked in a tomato sauce/or sauce of some kind), greens.
Snack: Fruit and Toast/Toast and Avocado/Almonds
Is this an okay diet plan? Any advice on what you guys eat?? Thanks
Breakfast: Oatmeal with Almond Milk, Strawberries and Pomergrante Seeds. Protein Shake
Post Workout: Protein Shake
Lunch: Wholewheat Pasta with Lean Chicken Sasuages and Pasta Sauce/Pesto
Dinner: Rice with Chicken (cooked in a tomato sauce/or sauce of some kind), greens.
Snack: Fruit and Toast/Toast and Avocado/Almonds
Is this an okay diet plan? Any advice on what you guys eat?? Thanks
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DHUxcm
Sonth Ke Ladoos For Winter: Make This Dry Ginger Sweet To Boost Immunity
Ginger powder, or sonth, is used in a number of sweets and savouries. It not only enhances the flavour but also makes them more nutritious. Sonth is also made into ladoos in Indian households and are...
from NDTV Food - Latest http://bit.ly/2MEVCo4
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from NDTV Food - Latest http://bit.ly/2MEVCo4
via IFTTT
I can't stop losing weight!!
Hey guys, Recently i lost around 40 Kilos to around 68, Been going to the gym for 4 months already and i can't seem to put on any weight, I'm eating and drinking protein shakes as i should... I'm easily eatin over 3k calories a day if not more... Its a high protein based diet and still i seem to be losing more weight...
What can i do?
What can i do?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DK08ih
How is my diet?
Hello. I'm new to the bodybuilding and diet thing. After tons of researching and reading online. I'm following 2000-2100 calories a day diet with these meals:
Breakfast:
4 Egg whites + 1 Low Carb whole grain bread + a bowl of cooked oatmeal with milk with banana slices.
Snack 1: medium Apple slices with 1 tablespoon peanut butter.
Launch: 250-300 Grams of white rice + 150 grams of mixed veggies + half grilled chicken or 3 chicken breasts.
Snack 2: Dark chocolate bar or mixed nuts or banana slice.
Dinner: 3-4 Egg whites + lite mortadella slices + Small whole grain bread.
And finally, after the workout, I drink ISO 100 protein shake.
I incorporate a frozen berries and nuts with my snacks some days.
So how is my diet ?
Breakfast:
4 Egg whites + 1 Low Carb whole grain bread + a bowl of cooked oatmeal with milk with banana slices.
Snack 1: medium Apple slices with 1 tablespoon peanut butter.
Launch: 250-300 Grams of white rice + 150 grams of mixed veggies + half grilled chicken or 3 chicken breasts.
Snack 2: Dark chocolate bar or mixed nuts or banana slice.
Dinner: 3-4 Egg whites + lite mortadella slices + Small whole grain bread.
And finally, after the workout, I drink ISO 100 protein shake.
I incorporate a frozen berries and nuts with my snacks some days.
So how is my diet ?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2UtIll2
How do yall make your chicken taste good?
I've always had issues with making my chicken come out juicy.. it's always come out dry or over seasoned.
I found these 2 videos and I have to say.. chicken is coming out amazing now. Just need to find some good low cal sauces and maybe different seasonings. (Currently on RFL and eating 2 pounds of meat daily is getting tiring quick so I'm trying to change it up)
Pan/oven method
https://youtu.be/K5AZBQIkHDQ
Pan only method
I skip the flour
https://youtu.be/H31jgcpwu8s
What seasonings/sauces do yall use? I'm currently cutting and need to keep the calories low.
I found these 2 videos and I have to say.. chicken is coming out amazing now. Just need to find some good low cal sauces and maybe different seasonings. (Currently on RFL and eating 2 pounds of meat daily is getting tiring quick so I'm trying to change it up)
Pan/oven method
https://youtu.be/K5AZBQIkHDQ
Pan only method
I skip the flour
https://youtu.be/H31jgcpwu8s
What seasonings/sauces do yall use? I'm currently cutting and need to keep the calories low.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DKoOY9
Calorie Deficit - Weight Loss
Hi,
Been a while since I've been here and I generally know what to do in order to lose weight (in that I've read the stickies and keep up with relevant threads here).
One question I had is regarding the daily/weekly calorie deficit in order to reach my goal: steady 0.5kg/1lbs per week weight loss.
I'm 6'3/1m91 and weigh roughly 140kg/300lbs. I've had good progress 1.5 years ago eating 2.400 kcals per day of which 80g fat minimum and 180g protein minimum.
Since I'm way overweight, I can probably go for a deeper deficit at first I reckon. I can eat down to 2.000-2.100 per day without jeopardizing my ability to stay consistent.
-> Is this correct?
A secondary thought I had is that I should probably bump up my protein a bit more. 1.5 years ago I found I could consistently eat about 180g per day from natural protein sources without changing my eating pattern to something I wouldn't be able to sustain/or something I dislike.
Thanks.
Been a while since I've been here and I generally know what to do in order to lose weight (in that I've read the stickies and keep up with relevant threads here).
One question I had is regarding the daily/weekly calorie deficit in order to reach my goal: steady 0.5kg/1lbs per week weight loss.
I'm 6'3/1m91 and weigh roughly 140kg/300lbs. I've had good progress 1.5 years ago eating 2.400 kcals per day of which 80g fat minimum and 180g protein minimum.
Since I'm way overweight, I can probably go for a deeper deficit at first I reckon. I can eat down to 2.000-2.100 per day without jeopardizing my ability to stay consistent.
-> Is this correct?
A secondary thought I had is that I should probably bump up my protein a bit more. 1.5 years ago I found I could consistently eat about 180g per day from natural protein sources without changing my eating pattern to something I wouldn't be able to sustain/or something I dislike.
Thanks.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2UmIqa6
Breaking out of keto
I am currently on keto diet.But I am just a few kilos from achieving my goal so how do I get out of keto desired after I achieve the specific goal.How can I get out of it without increasing my weight.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Ur8Mrl
Nutrition tips
Hey guys I'm looking to start my journey.
I'm 63kg or 139 lbs.
I believe I need around 250g proteins 350g carbs and 70g fats.
2700 calories to bulk which is what I'm trying to do
You guys can you recommend me a meal plan for the day to fit all my calories and macros in?
I'm 63kg or 139 lbs.
I believe I need around 250g proteins 350g carbs and 70g fats.
2700 calories to bulk which is what I'm trying to do
You guys can you recommend me a meal plan for the day to fit all my calories and macros in?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2HE6q6Z
OMAD (Dinner Only) Casein Vs. Whey
Casein Vs. Whey?
I'm doing OMAD, and full-body workouts three days a week (1400-1600 cals), walk a lot on recovery days (about 2-3 hours, eat about 1000-1200 cals). I'm cutting hard
I stuff myself with about 150-160 g protein before I sleep.
I'm doing OMAD, and full-body workouts three days a week (1400-1600 cals), walk a lot on recovery days (about 2-3 hours, eat about 1000-1200 cals). I'm cutting hard
I stuff myself with about 150-160 g protein before I sleep.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DJ4ztS
Strides to exit investment in Arrow for AUD 394 million
In a separate filing, the company said its step-down subsidiary Strides Pharma Inc has entered into an arrangement to acquire 100 per cent stake in US-based generics company Vensun Pharmaceuticals Inc.
from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2RUthQo
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from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2RUthQo
via IFTTT
Is there such thing as an equal trade off between two meal items?
When looking at the nutritional breakdown between two meal items, can you equally substitute an item(s) for another and still continue to maintain and/or lose weight?
For example, let's say I dropped eating:
0.5 cup of cooked rice
and 6 oz plain cooked potatoes
On average, it's like 58g carbs on MFP
And instead, I started drinking a Starbucks espresso beverage:
Venti cafe mocha with soy milk and no whip cream = 58g carbs according to their nutrition on their website
Strictly going based the carb breakdown between those two meals, will swapping this or any other items that have close to an equivalent macro breakdown still be ok in terms of losing weight? Or will the actual ingredients itself in each meal contribute more to the weight loss? The reason why I ask this is simply because I do the above once in awhile. I haven't really noticed a huge difference until last week when I actually did gain a little weight.
For example, let's say I dropped eating:
0.5 cup of cooked rice
and 6 oz plain cooked potatoes
On average, it's like 58g carbs on MFP
And instead, I started drinking a Starbucks espresso beverage:
Venti cafe mocha with soy milk and no whip cream = 58g carbs according to their nutrition on their website
Strictly going based the carb breakdown between those two meals, will swapping this or any other items that have close to an equivalent macro breakdown still be ok in terms of losing weight? Or will the actual ingredients itself in each meal contribute more to the weight loss? The reason why I ask this is simply because I do the above once in awhile. I haven't really noticed a huge difference until last week when I actually did gain a little weight.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Rs0H3K
Natco dares Novartis with new heart drug
According to data from AIOCD PharmaTrac, an agency that closely tracks pharmaceutical sales, Vymada had sales of Rs 68.3 crore for December 2018 on the moving annual turnover (MAT).from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2WtyAVR
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12 Weeks Into Bulk - Roughly 11 Lb Gain
Hey y'all,
So its been 83 days since day 1 of my bulk and I have gained 11 pounds. Is this too much too quickly, too little, or right on track? I know the gain is supposed to be 0.5-1 lb per week, so based on that, it seems about right?
Lately I have been just trying to get calories in versus macro counting (which is easier for me during cuts). I probably eat in between a dirty and clean bulk (mostly eggs, avocado, whole wheat toast, olive oil, PBJS, pasta, sushi, steak, burgers, potatoes, burritos, cheese, protein shakes, milk). I'm trying to eat more veggies, I know I am bad at that lol.
Also, just started the Fierce 5 Bulk Program a week ago after a clueless trainer of mine had me using a wack workout routine. Anyways, would love to hear some feedback on the weight gain!
So its been 83 days since day 1 of my bulk and I have gained 11 pounds. Is this too much too quickly, too little, or right on track? I know the gain is supposed to be 0.5-1 lb per week, so based on that, it seems about right?
Lately I have been just trying to get calories in versus macro counting (which is easier for me during cuts). I probably eat in between a dirty and clean bulk (mostly eggs, avocado, whole wheat toast, olive oil, PBJS, pasta, sushi, steak, burgers, potatoes, burritos, cheese, protein shakes, milk). I'm trying to eat more veggies, I know I am bad at that lol.
Also, just started the Fierce 5 Bulk Program a week ago after a clueless trainer of mine had me using a wack workout routine. Anyways, would love to hear some feedback on the weight gain!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2sQ0FJk
Food Faceoff: Hall of Champions 2
Below are 12 Hall of Champions in blocks of 3.
Please choose up to 8 that you like:
Crunchwrap Supreme
Power Menu Burrito
XXL Grilled Stuft Burrito
Dymatize Snickerdoodle
Myofusion PB Cookie Dough
Nitro Tech Milk Chocolate
Please choose up to 8 that you like:
Crunchwrap Supreme
Power Menu Burrito
XXL Grilled Stuft Burrito
Dymatize Snickerdoodle
Myofusion PB Cookie Dough
Nitro Tech Milk Chocolate
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2MFLDyL
can i add more protein ?
hello guys
i have qustion
i Calculated my macros and i need :
3166 CALORIES PER DAY
Carbohydrate 464g 58.6%
Protein 130g 16.4%
Fat 88gb 25.0%
but what if i add more protein like (170g per day)
am i going to get more muscle from it or its same us 130g per day ? and thank you guys
i have qustion
i Calculated my macros and i need :
3166 CALORIES PER DAY
Carbohydrate 464g 58.6%
Protein 130g 16.4%
Fat 88gb 25.0%
but what if i add more protein like (170g per day)
am i going to get more muscle from it or its same us 130g per day ? and thank you guys
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CS9FlJ
Rebooting your metabolism
What's going on my people I have a few questions regarding nutrition that I need some light shined on.
I'm 30 years old. I weight 217ish pounds with a 34 waist. Been working out a long time and can throw around somewhat impressive numbers in the gym. The size is there.
I've literally tried every diet. I've done keto, carb cycling, intermittent fast. I have achieved great results.
I just got married in October, but before my marriage I carb cycled super hard. I went from 215 down to 204. Now that I'm a few months into my marriage I have gained some weight back, but still lifting regularly.
I'm tired of carb cycling. I did some research and learned that if you consume low carb for a while you metabolism eventually slows down making it harder to loose fat. I watch a lot of youtubers i.e Pumpchasers,Christian Guzman, Bradley Martin, Mike Thurston and I have noticed these guys lose 1-2 pounds a week consuming 200+ carbs. Granted they are in a deficit and as they lose weight they go adjusting their calories.
So I decided to slowly start incorporating carbohydrates into my system to be able to be at a -500 caloric deficit eating with a 40/40/20 ratio. I'm 3 weeks into it.
Energy levels are amazing. Push/Pull legs heavy! Throwing 315 around on squats for 3x8. Feels great. My scale is only going up. I'm doing cardio. Mix of incline walking, HIIT, stair master. 4x a week. Changing it up daily.
Any idea if I'm doing this right? I've been getting great compliments on my size. Getting accused of roids (feels nice, but no way dude), but I don't feel comfortable seeing the scale go up.
Any advice is great! I apologize for the novel.
Adam
I'm 30 years old. I weight 217ish pounds with a 34 waist. Been working out a long time and can throw around somewhat impressive numbers in the gym. The size is there.
I've literally tried every diet. I've done keto, carb cycling, intermittent fast. I have achieved great results.
I just got married in October, but before my marriage I carb cycled super hard. I went from 215 down to 204. Now that I'm a few months into my marriage I have gained some weight back, but still lifting regularly.
I'm tired of carb cycling. I did some research and learned that if you consume low carb for a while you metabolism eventually slows down making it harder to loose fat. I watch a lot of youtubers i.e Pumpchasers,Christian Guzman, Bradley Martin, Mike Thurston and I have noticed these guys lose 1-2 pounds a week consuming 200+ carbs. Granted they are in a deficit and as they lose weight they go adjusting their calories.
So I decided to slowly start incorporating carbohydrates into my system to be able to be at a -500 caloric deficit eating with a 40/40/20 ratio. I'm 3 weeks into it.
Energy levels are amazing. Push/Pull legs heavy! Throwing 315 around on squats for 3x8. Feels great. My scale is only going up. I'm doing cardio. Mix of incline walking, HIIT, stair master. 4x a week. Changing it up daily.
Any idea if I'm doing this right? I've been getting great compliments on my size. Getting accused of roids (feels nice, but no way dude), but I don't feel comfortable seeing the scale go up.
Any advice is great! I apologize for the novel.
Adam
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RYXKNi
Am I too fat to see my improvements ?
Currently doing 5/3/1 fsl https://imgur.com/gallery/J9LW5xo this is my 1 year transformation as of yesterday. My lifts are 240 bench, 320 squat, 135 ohp, 360 squat. Does anyone really notice a change? I can’t really tell but I’m gonna start my cut this week since it’s my Deload I started bulking when I started lifting in a slight surplus when I was high in body for already but I’m gonna drop 10-20 lbs and try and stay in the 15% range
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Wt1ohd
What are the affects of different types of sugars?
So i know of the different types of sugars e.g. fructose in fruit, sucrose, (table sugar) dextrose etc, but what do the different types of sugar actually do? Am I right in thinking that fructose should be avoided as it turns straight into fat instead of being used as energy? I'm pretty dumb on this subject so if someone could educate me I'd be very grateful
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2DGyra9
Rice/Chicken/Broc****
Hey! I'm going to lose weight, and have so far skipped most meals, trading them for protein bars/shakes/eggs, and other healthy snacks. I've been keeping full at my ~1700 calories but I miss cooked food. So I'm going to meal prep some lunch boxes with chicken, rice and broc****.
How much % of each should I use? Say one meal is going to be 500 calories.
How much % of each should I use? Say one meal is going to be 500 calories.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2MEOuId
Bulking/cutting question
I’ve been lifting for ages and have remained at the same body weight for over a decade, partly because I’m happy with my weight but also because I’m new to the concept of bulking and cutting. I’m in the best shape of my life, but I think I’m still reasonably far from my max natural potential. Saw a picture of my cousin where he looked absolutely ripped. To my surprise, his training regimen is very basic compared to mine (though he is able to lift heavier weights) and he doesn’t even train legs. He said he is ripped because he cut over 40 lbs.
So I’ve been researching the topic of bulking/cutting and have concluded that it’s best to go slow to avoid excessive fat gain or muscle loss. However, it appears that bulking and cutting is usually a continuous cycle and I can’t seem to find the answer as to why... can anyone explain why you would need to repeat the cycle more than once or twice?
So I’ve been researching the topic of bulking/cutting and have concluded that it’s best to go slow to avoid excessive fat gain or muscle loss. However, it appears that bulking and cutting is usually a continuous cycle and I can’t seem to find the answer as to why... can anyone explain why you would need to repeat the cycle more than once or twice?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TmtdWy
I can't lose a pound. Is this too many cals?
Stats:
32 year old male
6ft '1
94kg
Active lifestyle
Gym 5x week
Breakfast:
45g oats
2 eggs
Berries
Lunch:
2 x turkey burger
Spinach
Half an Avocado
Dinner:
2 x salmon fillets
300g broc****
150g poatoes
Snacks:
150g natural yogurt
Banana
Apple
Handul of nuts
Whey shake
~2,000 cals
I've been eating this for near two weeks now and I can't seem to shift any weight. Will I drop cals? If so, where?
Thanks for your help guys
32 year old male
6ft '1
94kg
Active lifestyle
Gym 5x week
Breakfast:
45g oats
2 eggs
Berries
Lunch:
2 x turkey burger
Spinach
Half an Avocado
Dinner:
2 x salmon fillets
300g broc****
150g poatoes
Snacks:
150g natural yogurt
Banana
Apple
Handul of nuts
Whey shake
~2,000 cals
I've been eating this for near two weeks now and I can't seem to shift any weight. Will I drop cals? If so, where?
Thanks for your help guys
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RZlQaH
Simple cutting diet
I'm trying to keep it as simple as possible, I'll be taking in 2700 calories to start with wich will be 4 meals consisting of 110g of oats or 250g of either wholegrain rice or basmati rice and 130g of chicken wich I worked out should give me 40g of protein per meal 280g of carbs all together and I'll be having around 50g of fats from olive oil
Current stats: 210lb
5'9
Probably over 20% body fat
Current stats: 210lb
5'9
Probably over 20% body fat
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2TjZe1n
Metal Free Implants Longmont CO
Unless you have some serious medical condition which would affect your bone healing you most likely can have implants. Metal free dental implants are quite popular as they are better than metal dental implants. They are more reliable and have a long life span. There are many techniques of doing this dental implant, one can choose the suitable after suggestions from the dentist.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2HDYFOm
Pulsating muscles??(worm like effect)
Couldn't find the right category for this but I have a really weird thing going on throughout my life.
When I flex my muscles and hold it for more than 4-5 sec the muscle will start pulsating as if I had worms under my skin (almost as in movies where things are moving under the skin but not that extreme).
It only happens to my legs which is really weird.
When guys at the gym saw it they said I might be like Uzoma Obilor with his quirk with muscles.
When I finish my cut I will post a video (just finished bulking) , it's something I thought is normal until people kept wtf'ing me.
Is it related to my nutrition? I take multi vits , omega 3 , zinc , have a balanced diet and as I said I had this ever since I know.
Do any of you know anyone with a similar disease ?
When I flex my muscles and hold it for more than 4-5 sec the muscle will start pulsating as if I had worms under my skin (almost as in movies where things are moving under the skin but not that extreme).
It only happens to my legs which is really weird.
When guys at the gym saw it they said I might be like Uzoma Obilor with his quirk with muscles.
When I finish my cut I will post a video (just finished bulking) , it's something I thought is normal until people kept wtf'ing me.
Is it related to my nutrition? I take multi vits , omega 3 , zinc , have a balanced diet and as I said I had this ever since I know.
Do any of you know anyone with a similar disease ?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2sOSRHG
Afraid of gaining weight
This may sound silly to a lot of people but i recently lost 7 stone and for the last 2 -3 weeks have been training (fierce 5) to gain muscle and strength.
I went from 17 stone 4lb to 10 stone 4 lb.
I had to program myself to eat super clean and super limited.
I am starting to eat a bit more. Training 3 times a week, am supplementing with BCAAs (which it seems are a waste of money from reading here. Bur i have them so may aswell use them) and also creatine monohydrate.
Now i havent weighed in a little while actually. But just did and almost had a heart attack when the scales said 10 stone 9lb.
I am not sure on my bodyfat % what would be the best way of getting that info?
Has the creatine caused me to hold that much water?
Am i just eating too much?
Or is this all still healthy.
Stats - Height 5 foot 5 inches.
Weight now - 10 stone 9lb (149lb)
Sorry if this all seems a bit silly. Im just changing my midsets from "lose all the weight" to "eat more and gain muscle".
Any help on all this is appreciated.
I went from 17 stone 4lb to 10 stone 4 lb.
I had to program myself to eat super clean and super limited.
I am starting to eat a bit more. Training 3 times a week, am supplementing with BCAAs (which it seems are a waste of money from reading here. Bur i have them so may aswell use them) and also creatine monohydrate.
Now i havent weighed in a little while actually. But just did and almost had a heart attack when the scales said 10 stone 9lb.
I am not sure on my bodyfat % what would be the best way of getting that info?
Has the creatine caused me to hold that much water?
Am i just eating too much?
Or is this all still healthy.
Stats - Height 5 foot 5 inches.
Weight now - 10 stone 9lb (149lb)
Sorry if this all seems a bit silly. Im just changing my midsets from "lose all the weight" to "eat more and gain muscle".
Any help on all this is appreciated.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2MK0zMB
T1 Diabetes and Nutrition for Weightloss vs. Exercise
Hello. As you can see, I am a brand new member. I am 38 years old, 5'5", 231 lbs, 27% bodyfat, male living in Australia.
8 years ago, I got adult onset Type 1 diabetes (T1 is organ failure as opposed to T2 which is insulin resistence overweight people get). As a result of taking insulin, poor nutrition, and a sedentary lifestyle, I put on 71 lbs - and I was already overweight.
In 2016, some more really horrible things happened, and I needed to lose a lot of weight. I changed my diet, started going to the gym, and made a few other changes, and to date, I have lost 47 lbs.
I have really plateaued for the last six months. My bodyfat % has dripped by 15%, but now, no matter how hard I exercise, nothing changes.
I am really struggling with macronutrients given my medical condition (a keto diet will literally kill me) and I am naturally a fussy eater.
What resources regarding macronutrient composition for T1 diabetics who's goal is weightloss? I am finding this really complicated, and I don't know what to do.
I joined this site, I have picked Jim Stoppani's shortcut to shredded plan which I start this Saturday, but the diet scares the bejesus out of me.
Currently my daily intake includes:
Breakfast
Scrambled eggs in a tortilla (for carbs)
Lunch
A plate of vegetables which includes peas, pumpkin, carrots, and potato
Snacks
Daily usually 2 bananas and a pear or apple
Dinner
Half a cup of brown rice
2 cups of chicken
1 cup of greens
And 2-3 eggs
Workout wise, for the past 6 months, I have been doing a full body workout 3 times a week, which at the moment includes:
10 minutes stretching
45 minutes of complex heavy lifts
50 minutes of accessory exercises
And 20 minutes of HIIT at the end
I know there is a lot of information in this post, and I do not know if this is the right place to post this type of discussion (happy to move if required), however I would appreciate and resources or advice people could provide.
I feel like I am stuck at 231 lbs and 27% bodyfat, and no matter how hard I try, I cannot improve on this at all.
My Instagram is 'gopspaceranger' if you are interested in seeing some of my transformation pics, but I feel I am stuck, I know I am doing something wrong but I do not know what, and I would be grateful for any help you could provide.
I am happy to post pics when I figure out how to.
Thanks in advance.
8 years ago, I got adult onset Type 1 diabetes (T1 is organ failure as opposed to T2 which is insulin resistence overweight people get). As a result of taking insulin, poor nutrition, and a sedentary lifestyle, I put on 71 lbs - and I was already overweight.
In 2016, some more really horrible things happened, and I needed to lose a lot of weight. I changed my diet, started going to the gym, and made a few other changes, and to date, I have lost 47 lbs.
I have really plateaued for the last six months. My bodyfat % has dripped by 15%, but now, no matter how hard I exercise, nothing changes.
I am really struggling with macronutrients given my medical condition (a keto diet will literally kill me) and I am naturally a fussy eater.
What resources regarding macronutrient composition for T1 diabetics who's goal is weightloss? I am finding this really complicated, and I don't know what to do.
I joined this site, I have picked Jim Stoppani's shortcut to shredded plan which I start this Saturday, but the diet scares the bejesus out of me.
Currently my daily intake includes:
Breakfast
Scrambled eggs in a tortilla (for carbs)
Lunch
A plate of vegetables which includes peas, pumpkin, carrots, and potato
Snacks
Daily usually 2 bananas and a pear or apple
Dinner
Half a cup of brown rice
2 cups of chicken
1 cup of greens
And 2-3 eggs
Workout wise, for the past 6 months, I have been doing a full body workout 3 times a week, which at the moment includes:
10 minutes stretching
45 minutes of complex heavy lifts
50 minutes of accessory exercises
And 20 minutes of HIIT at the end
I know there is a lot of information in this post, and I do not know if this is the right place to post this type of discussion (happy to move if required), however I would appreciate and resources or advice people could provide.
I feel like I am stuck at 231 lbs and 27% bodyfat, and no matter how hard I try, I cannot improve on this at all.
My Instagram is 'gopspaceranger' if you are interested in seeing some of my transformation pics, but I feel I am stuck, I know I am doing something wrong but I do not know what, and I would be grateful for any help you could provide.
I am happy to post pics when I figure out how to.
Thanks in advance.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2G7v6T9
Food Faceoff: Hall of Champions 1
This week you will vote on foods you put thru to the Hall of Champions beginning with an FFO from a year ago tomorrow.
Below are blocks of 3 (1st, 2nd and 3rd Place winners) from various FFOs for a total of 12.
Please choose up to 8 that you like:
BR Chocolate Chip Cookie Dough
BR Oreo Layered
BR Resse's PB Cup
Doner Kebab
Moroccan Donuts
Shish Taouk
Below are blocks of 3 (1st, 2nd and 3rd Place winners) from various FFOs for a total of 12.
Please choose up to 8 that you like:
BR Chocolate Chip Cookie Dough
BR Oreo Layered
BR Resse's PB Cup
Doner Kebab
Moroccan Donuts
Shish Taouk
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2HD4pbm
Replacing 1 meal in a day with whey protein
I recently started my weight loss journey, it's about 2 months now(I lost weight from 226lb-201lb). I am wondering if it is advisable to replace 1 meal a day with whey protein? I usually drink it during lunchtime. Thanks
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2G5M8Rx
Bulking with myfitnesspal
Hey all, I started bulking about 2 months ago, tracking my progress with my fitness pal.
I started with 73kg and now in 78kg. But I'm not entirely happy with the progress, when I started bulking, I measured body fat and muscle percentage etc, and I was 9% body fat, and 55% muscle (73kg). I did it again now after 2 months, and I'm 12% body fat, 52% muscle! (78kg) - There is a chance the machine wasn't working properly as I feel stronger and lifting more weights, but I don't see myself bigger but instead losing my abs.
What I'd like to know is to see if I'm bulking right, I set up as a goal in myfitnesspal to gain 0.2kg per week, and a goal weight of 80kg. And the app recommended the following:
3070 calories (50% carbs, 30% fat and 20% protein) - I also track my calories with my apple watch. There are days when I burn about 600 calories, so my question is do I have to recover those burned calories? do I have to eat 3070 + 600 calories to recover what I burned? That's what I'm doing as the app seems to suggest that, but I'm not sure I'm doing it right
thanks!
I started with 73kg and now in 78kg. But I'm not entirely happy with the progress, when I started bulking, I measured body fat and muscle percentage etc, and I was 9% body fat, and 55% muscle (73kg). I did it again now after 2 months, and I'm 12% body fat, 52% muscle! (78kg) - There is a chance the machine wasn't working properly as I feel stronger and lifting more weights, but I don't see myself bigger but instead losing my abs.
What I'd like to know is to see if I'm bulking right, I set up as a goal in myfitnesspal to gain 0.2kg per week, and a goal weight of 80kg. And the app recommended the following:
3070 calories (50% carbs, 30% fat and 20% protein) - I also track my calories with my apple watch. There are days when I burn about 600 calories, so my question is do I have to recover those burned calories? do I have to eat 3070 + 600 calories to recover what I burned? That's what I'm doing as the app seems to suggest that, but I'm not sure I'm doing it right
thanks!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2HK35Ue
HFCS ok post workout?
So I know that sugar is actually beneficial postworkout as it restores muscle glycogen. In the protein powder I've started using it says it contains HFCS. Since I'm going to be taking this post workout and not any other times during the day, will this be acceptable, or maybe even more beneficial to muscle growth than regular sugar?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Hzt6FG
Under eating
Im severely undereating im talking maybe 700 calories max. If i finish everything. Its gotten to a point where im just afraid to eat more. I was 154 at one point but my diet consisted of junk food. I dropped down to 131 cleaned up my diet and started IF. Now its gotten to a point im just starving myself in fear of getting chubby again. I have friends who live in the gym telling me to eat more and others telling me going from 600 to about 2000 what you should be eating will cause unwanted fat gains
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2WqloAQ
Counting Your Macros App
Hi All,
I have been in to fitness for a good bit of time however, I am just now getting into the process of counting my macros. I did a little research and found that My Macros+ app is supposed to work really well however, I'm not doing really well with it. Although that could be to user error :). I am also using receips off of BB.com and they do not have a serving size listed. The serving sizes listed are like 1 serving or 3 servings well what are they considering a serving? 1 cup? 4 pancakes? and so on... I am trying to set myself up for success and I want to put my best foot forward here. Any help on what apps might be best to use or any ideas on the serving size quetions would be greatly appreciated!
Thank you :)
I have been in to fitness for a good bit of time however, I am just now getting into the process of counting my macros. I did a little research and found that My Macros+ app is supposed to work really well however, I'm not doing really well with it. Although that could be to user error :). I am also using receips off of BB.com and they do not have a serving size listed. The serving sizes listed are like 1 serving or 3 servings well what are they considering a serving? 1 cup? 4 pancakes? and so on... I am trying to set myself up for success and I want to put my best foot forward here. Any help on what apps might be best to use or any ideas on the serving size quetions would be greatly appreciated!
Thank you :)
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RqBR4A
meal help
Hey, Im posting here in the hope of getting some information and new knowledge. When it comes to meal plans or just food in general I struggle a bit with what I should be eating , how much I should be eating and just when I should be eating so im hoping people can help me out.
when it comes to meals I try and do my best at eating healthy but im not always sure its right for my overall goals, my overall goals are to loose weight and loose fat around my belly and I want to start building muscle and get stronger. I am looking at workout routines to help me with this but I would like to also get the nutrition locked down as well so that I am not missing anything when I start my journey. Currently I weight 11 n a half stone at 4ft10 , being a teacher my day can be a bit over the place but I try and eat as healthy as possible but like I say im not sure what to have as sometime I have a quick lunch and need to have something that doesnt take long and I don't want to just go for a unhealthy quick alternative. currently I have a bran flake cereal for breakfast and usually I have a salmon or ham sandwich with a low calorie popcorn for lunch and my evening meal various from time to time.
I want to totally revamp what I am eating to help me with goals and I have no objection to meal prepping so that I have things for lunch but I don't just want to be eating the same old things u see like plain chicken plain rice n pasta etc but I do want to try and get the right amount of protein ,fats etc that my body needs, anything that I could make or have as a snack as well for those moments when my body is craving some sugar instead of just running for a unhealthy bad option . Also any supplements that people would recommend would also be great
so im looking for anyone who could point me in the right direction of meal plans I could check out and follow, anything really that will help me move in the right direction would be fantastic . Thanks in advance
when it comes to meals I try and do my best at eating healthy but im not always sure its right for my overall goals, my overall goals are to loose weight and loose fat around my belly and I want to start building muscle and get stronger. I am looking at workout routines to help me with this but I would like to also get the nutrition locked down as well so that I am not missing anything when I start my journey. Currently I weight 11 n a half stone at 4ft10 , being a teacher my day can be a bit over the place but I try and eat as healthy as possible but like I say im not sure what to have as sometime I have a quick lunch and need to have something that doesnt take long and I don't want to just go for a unhealthy quick alternative. currently I have a bran flake cereal for breakfast and usually I have a salmon or ham sandwich with a low calorie popcorn for lunch and my evening meal various from time to time.
I want to totally revamp what I am eating to help me with goals and I have no objection to meal prepping so that I have things for lunch but I don't just want to be eating the same old things u see like plain chicken plain rice n pasta etc but I do want to try and get the right amount of protein ,fats etc that my body needs, anything that I could make or have as a snack as well for those moments when my body is craving some sugar instead of just running for a unhealthy bad option . Also any supplements that people would recommend would also be great
so im looking for anyone who could point me in the right direction of meal plans I could check out and follow, anything really that will help me move in the right direction would be fantastic . Thanks in advance
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Tl6mKQ
Can you please tell me if my Leangains IF plan is ok? Any advice would be great
Hi guys
Im wondering if any of you can please help me with my Leangains IF (16/8) plan. Eating 12 (lunch) to 8pm. Fasting 8pm till 12 (lunch) daily.
I've done some research into what 'I' think I should be doing, but if you could point me in the right direction and tell me if there is anything I need to change, then that woud be great.
I will try to put as much information as possible, but if there is anything that I've missed, please tell me.
I've trained on and off for a number of years now. I usually just stick to the cardio, but this time I plan on stepping things up with the lifting in the gym and a combination of running 3 to 4 times a week (preferably not HIIT).
I have a little knowledge on the basis of things, but the science behind it all seems to get a little confusing. I tend to stick to researching people with science based facts.
Goal - To lose body fat and gain size. When I say size, Im aiming towards more of an athletic style look. But the more gains, the better.
I understand that it's going to take years, dedication and hard work to achieve results, but Im going to give it my best shot.
Gender - Male
Age - 35
Weight - 90kg or 198.4lbs or 14st 1bs
Height - 6ft 2" or 188cm
BMI- 25.2 (so classed as overwight)
Body Fat Percentage (Im unable to calculate this at present)
Macros (I've used the the FAT LOSS macro calculator on this site with moderate activity) - Carbs - 229g
Can you please tell me if this is the correct macros? protein - 229g
Fat - 51g
Calorie calculator (1lb a week) - 2290 calories/day
Im following my macros but I thought Id throw this one in there to)
Activity - Moderate exercise 4/5 times a week
Weightlifting - 3,4 or 5 times a week (It all depends how busy I am with work, but on average 4 times a week)
5 sets of 6-10 reps working different body groups each session and starting lowest weight first, gradually building
my weights up each set. I'll change my workout from time to time, so that my body doesn't adapt.
Running - 3 times a week at 4.5 miles (13.5 mies per week burning 2400 calories per week)
Walking - On a daily basis
Nutrition- closest to my daily macros as possible (I'll give you a GUIDELINE of what my diet consists of. Please tell me if if I'm missing anything out).
Drinking water/herbal tea ONLY (green tea or anything that takes my fancy) through out the day.
1 to 2 cups of tea/coffee with milk (during my none fasted period)
8am - 0.5l water
1/2tsp himalayan salt
1/2tsp cream of tartar
2tbsp apple cider vinegar
12 lunch - (As a high protein smoothie)
1 bannana
handful of kale
Chia seeds
Full fat greek yoghurt
Mixed nut blend
Whey protein
Mixed berry fruit
Nob of ginger
GYM - 1pm - 2pm
SNACK - Protein bar/whey shake with oats
4pm - Eggs
wholegrain Bread
Basil pesto
Vine tomatos
mixed leaf salad
Grated cheese (pecorino or a strong italian cheese)
Olive oil
SNACK - mixed unsalted nuts
70% cocao chocolate
8pm - Fish/Chicken
Broc****/mixed veg
Potatoes
SUPPLEMENTS -
Whey protein
Creatine
Cod Liver Oil
From what I've been researching, would it be better to miss out any carbs at lunch/pre workout? I was watching a youtube video with Jim Stoppani. Apparently it's better to train without carbs during a pre workout. Youtube - Jim Stoppani Intermitent Fasting
If you could let me know your thoughts, that would be great.
Dave
Im wondering if any of you can please help me with my Leangains IF (16/8) plan. Eating 12 (lunch) to 8pm. Fasting 8pm till 12 (lunch) daily.
I've done some research into what 'I' think I should be doing, but if you could point me in the right direction and tell me if there is anything I need to change, then that woud be great.
I will try to put as much information as possible, but if there is anything that I've missed, please tell me.
I've trained on and off for a number of years now. I usually just stick to the cardio, but this time I plan on stepping things up with the lifting in the gym and a combination of running 3 to 4 times a week (preferably not HIIT).
I have a little knowledge on the basis of things, but the science behind it all seems to get a little confusing. I tend to stick to researching people with science based facts.
Goal - To lose body fat and gain size. When I say size, Im aiming towards more of an athletic style look. But the more gains, the better.
I understand that it's going to take years, dedication and hard work to achieve results, but Im going to give it my best shot.
Gender - Male
Age - 35
Weight - 90kg or 198.4lbs or 14st 1bs
Height - 6ft 2" or 188cm
BMI- 25.2 (so classed as overwight)
Body Fat Percentage (Im unable to calculate this at present)
Macros (I've used the the FAT LOSS macro calculator on this site with moderate activity) - Carbs - 229g
Can you please tell me if this is the correct macros? protein - 229g
Fat - 51g
Calorie calculator (1lb a week) - 2290 calories/day
Im following my macros but I thought Id throw this one in there to)
Activity - Moderate exercise 4/5 times a week
Weightlifting - 3,4 or 5 times a week (It all depends how busy I am with work, but on average 4 times a week)
5 sets of 6-10 reps working different body groups each session and starting lowest weight first, gradually building
my weights up each set. I'll change my workout from time to time, so that my body doesn't adapt.
Running - 3 times a week at 4.5 miles (13.5 mies per week burning 2400 calories per week)
Walking - On a daily basis
Nutrition- closest to my daily macros as possible (I'll give you a GUIDELINE of what my diet consists of. Please tell me if if I'm missing anything out).
Drinking water/herbal tea ONLY (green tea or anything that takes my fancy) through out the day.
1 to 2 cups of tea/coffee with milk (during my none fasted period)
8am - 0.5l water
1/2tsp himalayan salt
1/2tsp cream of tartar
2tbsp apple cider vinegar
12 lunch - (As a high protein smoothie)
1 bannana
handful of kale
Chia seeds
Full fat greek yoghurt
Mixed nut blend
Whey protein
Mixed berry fruit
Nob of ginger
GYM - 1pm - 2pm
SNACK - Protein bar/whey shake with oats
4pm - Eggs
wholegrain Bread
Basil pesto
Vine tomatos
mixed leaf salad
Grated cheese (pecorino or a strong italian cheese)
Olive oil
SNACK - mixed unsalted nuts
70% cocao chocolate
8pm - Fish/Chicken
Broc****/mixed veg
Potatoes
SUPPLEMENTS -
Whey protein
Creatine
Cod Liver Oil
From what I've been researching, would it be better to miss out any carbs at lunch/pre workout? I was watching a youtube video with Jim Stoppani. Apparently it's better to train without carbs during a pre workout. Youtube - Jim Stoppani Intermitent Fasting
If you could let me know your thoughts, that would be great.
Dave
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2sOlpBd
Low carb diet
I am interested in -Low carb diet- not for losing weight. (i m new so i don t know a lot of stuff)
How healthy is it?
Can someone explain me how does cholesterol work, they say upper limit is 2-3 whole eggs but there is people that eat 10 + rest of the diet that is way over the limit of daily consumption of cholesterol.??
i want to start with 2000 kcal and add 100-200 kcal every month if i ' am not satisfied with results, i want to gain a bit of weight and for now i probably wont go to the gym.
i have small gym at home but i would probably exercise only 1-2 times a week.
This is what i would eat: chicken, eggs, peanut , rice, -mainly
sometimes: pork, beef
I can t eat : Dairy Products
My goal:
to have diet that i enjoy
to gain weight (i know i need more than i spend :) )
to be healthy
i m mostly interested in that healthy part.
How healthy is it?
Can someone explain me how does cholesterol work, they say upper limit is 2-3 whole eggs but there is people that eat 10 + rest of the diet that is way over the limit of daily consumption of cholesterol.??
i want to start with 2000 kcal and add 100-200 kcal every month if i ' am not satisfied with results, i want to gain a bit of weight and for now i probably wont go to the gym.
i have small gym at home but i would probably exercise only 1-2 times a week.
This is what i would eat: chicken, eggs, peanut , rice, -mainly
sometimes: pork, beef
I can t eat : Dairy Products
My goal:
to have diet that i enjoy
to gain weight (i know i need more than i spend :) )
to be healthy
i m mostly interested in that healthy part.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2WixMmq
UK Government 5 A DAY Campaign
Is anyone able to critique this campaign?
5 a day essentially means 5 portions of a variety of fruits and vegetables per day. In other words: don't eat 5 bananas. Stick with one and then get the rest of the daily quota from other sources.
What counts as a portion also varies.
It takes 14 mushrooms (albeit smaller sized ones) to count as one portion.
2 handfuls of raspberries.
1/2 red pepper.
1 tomato.
8 spring onions.
4tsp green beans.
2 satsumas.
1 orange.
1 onion.
8 florets of cauliflower.
10 blackberries.
It has also been reported that if a person was to juice down their fruit and veg to make, say, a green smoothie, this would only be valid for ONE portion of 5 a day. It doesn't matter if he makes five smoothies, it only counts as one.
I am loathe to waste money on a multi-vitamin but how could true could it be that somehow 5 green smoothies "doesn't count." Perhaps they're referring to the different nutrient qualities found in various colored vegetables. Green, yellow, orange, purple, white and red.
5 a day essentially means 5 portions of a variety of fruits and vegetables per day. In other words: don't eat 5 bananas. Stick with one and then get the rest of the daily quota from other sources.
What counts as a portion also varies.
It takes 14 mushrooms (albeit smaller sized ones) to count as one portion.
2 handfuls of raspberries.
1/2 red pepper.
1 tomato.
8 spring onions.
4tsp green beans.
2 satsumas.
1 orange.
1 onion.
8 florets of cauliflower.
10 blackberries.
It has also been reported that if a person was to juice down their fruit and veg to make, say, a green smoothie, this would only be valid for ONE portion of 5 a day. It doesn't matter if he makes five smoothies, it only counts as one.
I am loathe to waste money on a multi-vitamin but how could true could it be that somehow 5 green smoothies "doesn't count." Perhaps they're referring to the different nutrient qualities found in various colored vegetables. Green, yellow, orange, purple, white and red.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2FTXR6C
Flight Attendants Bake Cake For Vicky Kaushal To Celebrate Uri Success
Vicky Kaushal recently got a special surprise when a number of flight attendants in his recent flight baked him a cake and also presented him with a handwritten note that said, "How's the josh? Happy...
from NDTV Food - Latest http://bit.ly/2HA6WCV
via IFTTT
from NDTV Food - Latest http://bit.ly/2HA6WCV
via IFTTT
From 6 meals back to 3
Anyone go from 6 meals a day back to 3 and notice any changes good or bad?
I’m not a competitive bodybuilder just a health conscious individual who lifts 4x a week.
I feel constant indigestion and discomfort on 6 meals a day. Switching back to 3 bigger meals seems to be helping.
I’m concerned what this will do to my physique though because I know it’s going to hurt protein absorption and retention.
Any feedback is appreciated.
I’m not a competitive bodybuilder just a health conscious individual who lifts 4x a week.
I feel constant indigestion and discomfort on 6 meals a day. Switching back to 3 bigger meals seems to be helping.
I’m concerned what this will do to my physique though because I know it’s going to hurt protein absorption and retention.
Any feedback is appreciated.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Um4AJv
Food Faceoff: Pop Tarts Finals
Below are the Pop Tarts that received 4 or more votes yesterday in order of votes received.
Please choose your 1st, 2nd and 3rd Place choices:
Cinnamon Roll
Red Velvet
Chocolate Chip Cookie Dough
Oatmeal Delights
Blueberry Muffin
S 'mores
Cookies & Cream
French Toast
Please choose your 1st, 2nd and 3rd Place choices:
Cinnamon Roll
Red Velvet
Chocolate Chip Cookie Dough
Oatmeal Delights
Blueberry Muffin
S 'mores
Cookies & Cream
French Toast
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Hx99PH
question during week off training
so i finished my third cycle of 5/3/1 beginners and i feel burned, unmotivated and overall tired. the program calls for a deload after the third cycle but im planning on taking it off completely. if bulking should i drop calories? lastly, is it good to do some sort of cardio during this week? like incline walk?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2B8rBs7
Portion sizes???
Hey, looking to start eating clean for the first times in ages and im wondering how people measure their food?
So I'm thinking the diet will be basic and go like this:
Breakfast:
Oatmeal with banana and peanut butter and a protein shake
Lunch:
Chicken with rice and vegetables
Dinner:
Chicken/fish/beef with sweet potato and vegetables
What im wondering is what is a reasonable portion size for each item. I'm in the uk so I generally measure in grams.
I was thinking of just keeping it simple for meal prep and doing 100g for everything. I.e. 100g of oats in the morning then 100g chicken and 100g rice etc. I figure id just eyeball the veggies.
Also, healthy snack ideas would be welcome.
Any advice would be greatly appreciated. Thanks
So I'm thinking the diet will be basic and go like this:
Breakfast:
Oatmeal with banana and peanut butter and a protein shake
Lunch:
Chicken with rice and vegetables
Dinner:
Chicken/fish/beef with sweet potato and vegetables
What im wondering is what is a reasonable portion size for each item. I'm in the uk so I generally measure in grams.
I was thinking of just keeping it simple for meal prep and doing 100g for everything. I.e. 100g of oats in the morning then 100g chicken and 100g rice etc. I figure id just eyeball the veggies.
Also, healthy snack ideas would be welcome.
Any advice would be greatly appreciated. Thanks
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2RPo7oM
Cutting Diet Critique
Hi,
Age: 29
Gender: Male
Height: 5 ' 8
Weight: 210 lbs
Diet
Please note that I have not added in macros for fruits and vegetables because I do not know these amounts.
KCAL/PROTEIN/CARBS/FAT
2 Slice Bread 110/5/18/1.
4 Eggs 312/30/2/21
2 Turkey Bacon Rasher 70/15/1/1
1 Portion of Mushrooms [5 A DAY]
1 Portion of Rasberries [5 A DAY]
200g Chicken Breast 310/62/1/6
300g Egg Noodles 502/15/81/12
1 Portion of Onion [5 A DAY]
1 Bell Pepper [5 A DAY]
2 Scoop Whey Protein 240/48/6/3
The second meal is actually two meals that will be spaced out by a few hours. I might get some nuts to snack on to get the healthy fats in there and maybe remove one of the whey scoops.
TOTALS: 1544/175/109/45
Age: 29
Gender: Male
Height: 5 ' 8
Weight: 210 lbs
Diet
Please note that I have not added in macros for fruits and vegetables because I do not know these amounts.
KCAL/PROTEIN/CARBS/FAT
2 Slice Bread 110/5/18/1.
4 Eggs 312/30/2/21
2 Turkey Bacon Rasher 70/15/1/1
1 Portion of Mushrooms [5 A DAY]
1 Portion of Rasberries [5 A DAY]
200g Chicken Breast 310/62/1/6
300g Egg Noodles 502/15/81/12
1 Portion of Onion [5 A DAY]
1 Bell Pepper [5 A DAY]
2 Scoop Whey Protein 240/48/6/3
The second meal is actually two meals that will be spaced out by a few hours. I might get some nuts to snack on to get the healthy fats in there and maybe remove one of the whey scoops.
TOTALS: 1544/175/109/45
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2G3gcgH
Building muscle on maintenance calories? (Based on training age and my situ..)
Hi all
Can I build muscle on maintenance calories in my particular situation? Many different people say many different things...
Here's a bit of context for my question:
- Last time I did any serious weight training before this period, was around 5 years ago.
- I've only been seriously resistance training again for the past 6 months. Only the last 3 have been progressively overloading my body and not just battering it every single time I train. I do resistance training for approx 45 min, 5 times a week. I train each muscle group twice to 3 times a week. I do HIIT training for 25 min twice a week. I take 1-2 full rest days a week.
- I was at a very low body fat % when I restarted weight training. Not exactly sure what, but extremely low.
- I weigh 57kgs, my height is 5'5, and I am female. :)
- I consume over 150g protein per day, from wholefoods mostly animal proteins.
- I am currently eating about 2100 calories a day. I WAS told to have a higher surplus, but this was by a coach who seems to [as I've found out from reading these forums] be going by stuff that was done in the 1990s, and also stuff that works on non-natural bodybuilders (most of his clients).
- I am 'natural' in terms of using steroids etc.. I supplement with creatine beta analine and l carnitine.
Based on these factors, do you think I can build muscle on maintenance calories rather than being in a surplus?
I guess I fit the 'beginner' to at *very* best intermediate trainee range. Some people say those in my situation need a HIGHER surplus to more experienced trainees in order to optimally build muscle, some people say my surplus could be lower than those more experienced. I've heard also I could even build in a deficit.
So which do you think is true? I'd ideally build on maintenance, and if my situation fits this, that'd be great. I'd like to build more muscle whilst avoiding fat gain.
Can I build muscle on maintenance calories in my particular situation? Many different people say many different things...
Here's a bit of context for my question:
- Last time I did any serious weight training before this period, was around 5 years ago.
- I've only been seriously resistance training again for the past 6 months. Only the last 3 have been progressively overloading my body and not just battering it every single time I train. I do resistance training for approx 45 min, 5 times a week. I train each muscle group twice to 3 times a week. I do HIIT training for 25 min twice a week. I take 1-2 full rest days a week.
- I was at a very low body fat % when I restarted weight training. Not exactly sure what, but extremely low.
- I weigh 57kgs, my height is 5'5, and I am female. :)
- I consume over 150g protein per day, from wholefoods mostly animal proteins.
- I am currently eating about 2100 calories a day. I WAS told to have a higher surplus, but this was by a coach who seems to [as I've found out from reading these forums] be going by stuff that was done in the 1990s, and also stuff that works on non-natural bodybuilders (most of his clients).
- I am 'natural' in terms of using steroids etc.. I supplement with creatine beta analine and l carnitine.
Based on these factors, do you think I can build muscle on maintenance calories rather than being in a surplus?
I guess I fit the 'beginner' to at *very* best intermediate trainee range. Some people say those in my situation need a HIGHER surplus to more experienced trainees in order to optimally build muscle, some people say my surplus could be lower than those more experienced. I've heard also I could even build in a deficit.
So which do you think is true? I'd ideally build on maintenance, and if my situation fits this, that'd be great. I'd like to build more muscle whilst avoiding fat gain.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2MAlCkn
Use compulsory license and put ceiling to curb prices of patented medicines: Government panel
The committee noted that the prices of patented anti-cancer and antifungal drugs are "on the higher side" and cited the example of Rs 1 lakh being the price for just one injection for cancer treatment.from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2SanWDX
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Govt's new proposal: Manufacturer to pay penalty for entire batch if single drug found substandard
There are usually 10,00 to one lakh units in a batch, but the number of drugs - which can be in the form of tablets or liquid - in a batch vary depending on the size of the shipment, a Health Ministry official said.from Healthcare/Biotech-Industry-Economic Times http://bit.ly/2B8jax5
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Blending Bread
Wondering if anyone has tried blending bread with water and drinking it. I feel like it’s a quicker way to eat bread since u can just quickly drink it then be done. Ik it’s a random question but I think it might work
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2CNLDbD
NEED HELP GAINING WEIGHT(13 yrs old)
I am 13 years old and I am trying to bulk up. I am eating on a diet but it is a calorie surplus of abt 450 calories. Some people are saying that I shouldn’t be on a diet at all and just eat everything. What should I do?
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2HBRl5Y
Food Faceoff: Pop Tarts Semis
Below are the top 16 voted Pop Tarts of the week in order of votes that received 8 or more votes.
Please choose up to 6 to go to the Finals tomorrow:
Cinnamon Roll
Cookies & Cream
S 'mores
Red Velvet
Oatmeal Delights
French Toast
Blueberry Muffin
Chocolate Chip
Please choose up to 6 to go to the Finals tomorrow:
Cinnamon Roll
Cookies & Cream
S 'mores
Red Velvet
Oatmeal Delights
French Toast
Blueberry Muffin
Chocolate Chip
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2Sg7wu1