Psychology of Food - Lasting changes in performance and body composition require understanding how your mental state can positively or negatively impact your nutrition plan. Don't lease it up to chance, use your mind and your body will follow.
Building muscle requires an increase in calories. To gain weight you must eat more calories than you burn each day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat just enough to facilitate the muscle gaining process but not so much that you’ll add fat along with it. One way to do this is by controlling portion sizes when eating. For most meals (not including postworkout), aim to get 40-60 grams of protein and 40-80 grams of carbs, depending on your size; bigger guys weighing more than, around, 225 pounds will shoot for the higher end. Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, fatty fish), which can amount to 5-10 grams per meal.
Studies shows that those who kept a food diary for six months lost twice as much weight as those who kept no food record. Writing down what you eat makes you accountable for every bit of food that goes into your mouth, including high-calorie indiscretions. Keeping a food diary can also reduce or eliminate mindless eating, such as stuffing chips into your mouth while watching television.
What is the Post Workout Phase? What does it mean? What are you supposed to do? Most people consume something after a workout, but there are those out there that do not. Are you one of those people? Why?!
I have broken this into three parts: 1) carbohydrates, 2) insulin debacle, and 3) muscle glycogen. Apart from these three things, it goes without question that you should be consuming PROTEIN post workout! I personally take in 50g after each training session.
Are you ready for the holiday season? Are you prepared for the healthy eating challenges it brings with it? While some of us may seek out the fun and festivities, others will likely be attending parties, over-eating and consequently, dealing with the dreaded holiday weight gain. Studies show that on average, most people will gain 5-10 unwanted pounds during this time of year. And of those who are dieting, 95 percent of these individuals will gain their weight back. Why is weight gain so prevalent this time of year, and how can we stay on our healthy course when so many unhealthy variables entice us, and the pressure to overeat threatens to throw us off our healthy course? Whether you’re on a fit body plan of maintenance or about to embark on a new plan for a new body, here are 4 effective tricks that will prevent you from gaining weight, while also allowing you to enjoy the foods you love:
As a competitor, I am often asked, “What is the hardest part about competing and getting ready for a show?” There’s zero hesitation when I answer “the diet!” Why? Because I have a HUGE sweet tooth and not being able to have a sugary treat whenever I want is the single most difficult part of cutting down to the body fat needed to be stage ready. With that being said, the inevitable question arises “what about cheat meals?” Whether you are a competitor or someone following an 80/20 rule diet, cheat meals can be very beneficial and a great tool to use when weight loss is the goal. Understanding the science behind these meals and why they work is key.