Category: Nutrition

Fat Loss Nutrition

Is flexible dieting right for you?

Brad Loomis is a pro natural bodybuilder, a coach at 3D Muscle Journey and a RKC qualified kettlebell instructor. He lives in Los Angeles, California. Few nutrition subjects have divided opinion as much as the clean eating versus flexible dieting debate. On one side you have the clean team, who follow strict meal plans with occasional cheat days. On the other side, those with a flexible approach will eat what they like as long as they hit their macronutrient targets. IronLife grilled flexible dieting advocate Brad Loomis about the benefits of not keeping it clean. What was your diet like…

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Fat Loss Nutrition

The four-tier hierarchy of getting ripped

Dr Emil Hodzovic is an emergency-room doctor who’s competed in both physique contests and strongman sport. He’s a Reflex-sponsored athlete and the author of High-Intensity Functional Training The science of nutrition is, when you get down to it, is really simple. In its most basic form, you need to set your calories and protein intake according to your goal and stick to it. Adherence and consistency over a prolonged period of time (say 6-12 months) to these simple rules will get you 90% of where you want to be. Everything else is minutiae and the psychology of sticking to it…

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Fat Loss Nutrition

Can a ‘mini cut’ can make you leaner?

Steve Hall is the founder of Revive Stronger, and a competitive bodybuilder and powerlifter Nobody likes to diet for longer than they need to. If you’re pretty lean and just want to strip off some fluff before you get back to gaining, you aren’t going to want to spend three months in a cutting phase – and even if you are happy to diet for the long term, at some point metabolic drop becomes a concern. So is there a better way to approach things? My preferred solution is the mini-cut. It’s exactly what it sounds like: a cut, but…

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Hypertrophy Nutrition

Is IIFYM ruining your results?

Steven Hall is the founder of Revive Stronger, and a competitive bodybuilder and powerlifter In many ways, If It Fits Your Macros is a solid way to eat for someone interested in improving their physique. Tracking carbs, protein and fat means you’re doing a great job of nailing the basics, and people have built fairly impressive bodies on nothing else. But is it the optimal approach for someone looking to improve as much as possible? Absolutely not. The biggest problem is, considering food composition for health is probably as important as your macronutrient intake. Long term health is a consideration,…

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Nutrition

How to reintroduce carbs coming off a ketogenic diet

Reintroducing carbs at the end of a ketogenic diet requires a structured and gradual approach to avoid adding body fat, say Jacob Wilson and Ryan Lowery Iron Insights Carb control Following a keto diet means you are no longer carb-adapted, so you can’t suddenly expect to be able to return eating them at your former level and not see any negative impact. Start slowly Our study shows that adding carbs back in at 1g per kilo of bodyweight doesn’t result in fat storage, and allows you to then increase intake each week while maintaining your physique. Avoid overspill We also…

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Fat Loss Nutrition

Get clever with carbs

Nate Miyaki is a fitness author, personal trainer and nutrition consultant, and the author of The Truth About Carbs: How to Eat Just the Right Amount of Carbs to Slash Fat, Look Great Naked & Live Lean Year-Round. He is based in San Francisco, California. There is so much noise around the issue of ideal carbohydrate intake for optimal performance that it can be hard to separate the fact from the fiction when trying to ascertain exactly how many carbs you need per day to be at your best. But the answer to this all-consuming question is actually quite simple.…

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