fiber

I advise everyone to incorporate high amounts of fiber into their diets (25 grams minimum.) I get 50 and more grams daily. If your fiber intake is low, slowly add it to your nutritional regime a few extra grams each day. Fiber will get you lean and keep you lean. It will also keep blood sugar...

What to Eat on a Keto Diet. To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the...

HOW TO COUNT YOUR MACROS (A COMPREHENSIVE GUIDE)This is a comprehensive guide that details how to count macronutrients. The information is clear and simple. It is best suited for beginners, but it could also serve as a refresher for anyone. In this article, we will cover the following: What...

"The available data support the idea that consumption of diets high in total carbohydrate does not adversely affect insulin sensitivity compared with high fat diets. Animal data suggest that simple sugars, in particular fructose, have adverse effects on insulin action, but adverse effects have...

Giant legs If you have been around the Iron Game for a while, there is one name that comes instantly to mind when people discuss leg training. That name is Tom Platz. “The Golden Eagle” is widely regarded as having the most massively muscular legs in the history of bodybuilding. His thighs...

Clean Eating vs. Healthy Eating by Mike Arnold “Are they one in the same?” Back in the 80’s, when the term “clean eating” became part of the bodybuilding vernacular, it was primarily used to describe a diet which was low in fat. Most bodybuilders of that era, and even into the...

By Anthony Ricciuto B.Phed. C.F.T. S.P.N. F.T. At the present time the most written about macronutrient is the carbohydrate. This macronutrient has gone through some major changes over the years. Well, the carbohydrate hasn’t actually gone through physical changes, but the way dieticians and...

Let it flow!! by TC Luoma Weight lifters in particular often have problems with constipation. They often eat too much, eat too little, lack variety in their diet, or sometimes avoid any number of foods or even food groups that might otherwise ensure regularity. Clearly, constipation is...

How to Kill Cravings: Inulin-Propionate by 3J www.3jsdiet.com Cravings, its one of the hardest obstacles one has to face when trying to lose weight. It is the number one psychological diet failure culprit. Ask anyone who has gone on a healthy calorie restricted diet and they will tell you...

Muscle-Specific Hypertrophy: Chest, Triceps and Shoulders By Menno Henselmans <section class="cb-entry-content clearfix" style="box-sizing: border-box; zoom: 1; margin: 0px 0px 30px; color: rgb(72, 72, 72); font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 25.2px;">Building a...

The Rest is Up to YouThe Importance of Adequate Recuperation For Faster Gains Getting enough rest after weight training is essential for optimal muscle growth and performance. Unfortunately, many get insufficient rest because they simply disregard the fact that weightlifting breaks down...

Brown rice has a few minor benefits compared to white rice, but not many. And it has several drawbacks. Check this out.by TC Luoma | 10/29/15 The hemp-wearing earthy types will tell you that brown rice is full of protein. They'll tell you that it's got the fiber to make your poop strong and...

Understanding Food Density and Digestion Speed By 3J 3J's Nutrition | Diet and fitness consulting to get you to the next level. There is a very simple formula for nutrition and the gaining/losing of weight, calories in vs. calories out. If you want to gain weight your caloric intake is...

This is not a 3Js original article Healthy Eating Easy Tips for Planning a Healthy Diet and Sticking to it Improving Emotional Health Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling...

Muscle Fiber Hypertrophy vs. Hyperplasia: Has the debate been settled? Jose Antonio PhD ----------------------------------------------------------------------------------------------------------------------- editors note: One of the fundamental questions in exercise physiology has been the...

by Mike Arnold “Are they one in the same?” Back in the 80’s, when the term “clean eating” became part of the bodybuilding vernacular, it was primarily used to describe a diet which was low in fat. Most bodybuilders of that era, and even into the 90’s, viewed fat, particularly saturated fat, as...

Herrera NM Jr, Zimmerman AN, Dykstra DD, Thompson LV. Clenbuterol in the prevention of muscle atrophy: a study of hindlimb-unweighted rats. Arch Phys Med Rehabil 2001;82:930-4. Objective: To determine whether the administration of clenbuterol, a β2-adrenergic agonist, prevents loss of muscle...

Herrera NM Jr, Zimmerman AN, Dykstra DD, Thompson LV. Clenbuterol in the prevention of muscle atrophy: a study of hindlimb-unweighted rats. Arch Phys Med Rehabil 2001;82:930-4. Objective: To determine whether the administration of clenbuterol, a β2-adrenergic agonist, prevents loss of muscle...

If you ask 20 bodybuilders about carb intake, you will likely get 20 different theories. Suffice it to say, there is a wide variety of opinion on how to manipulate carbs properly to either gain mass or lose fat. To get a handle on this controversial subject, I have compiled a list of facts, tips...