Tag: diet

Fat Loss Hypertrophy

Maintain muscle while stripping fat

Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. In the Western world there is a prevailing mentality of wanting things instantly, especially in the field of fitness. We don’t have time to wait for the results of our hard work to be realised. We want to be lean and ripped yesterday, and not have…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Nutrition

Can you reverse diet on high-fat foods?

Having spent months of hard work getting lean the last thing you want is to gain fat when your diet ends and following a high-fat approach could help you stay in the best possible shape, say Jacob Wilson and Ryan Lowery Iron Insights Required research There is no research that proves how to best come off a very restricted diet without storing fat, so we’re examining whether a ketogenic approach post-diet can prevent overspilling. Better results We know that a very high-protein diet can be followed without increased fat gain and we want to know whether a high-fat approach post-diet…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Hypertrophy Nutrition

How much protein do you really need?

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. The three primary macronutrients – protein, carbs and fat – all have different but significant roles within an overall diet to help you accomplish your body-composition objective. This issue we’re going to take a close look at protein, which contains four calories per gram, but unlike fat and carbs is not primarily used by our bodies for energy. Instead, the primary role of protein is to build and repair body tissue. To fulfil that role, how much should…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Nutrition

Metabolic flux and nutrient partitioning

Phil Learney is a performance coach specialising in strength, conditioning and nutrition. He is based in London. Metabolic flux is the term used to describe the rate in which molecules and metabolites are turned over in a metabolic pathway. Metabolic regulation is the term used for the actions of food and its transference into energy once ingested. The three basic substrates we consume as energy are the macronutrients protein, carbohydrates and fats. Through destructive metabolism induced by being into a hypocaloric state (a catabolic process), we can break these down into smaller molecules. This process can only be accomplished with…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Nutrition

The folly of flexible dieting

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. There is more than one way to skin a cat. And this adage is never truer when talking about diets because we all have unique triggers and motivations. There is no guarantee that what works for me will work for you. That said, based on my experience since founding Ultimate Performance, I have never seen a personal trainer consistently produce results if he deploys a flexible diet or ‘if it fits your macros’ (IIFYM) nutritional strategy…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Nutrition

Why calories always count

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. Are you focusing on nutrition incidentals and missing the factors that will have the biggest effect on your body composition? One of the most common things I see among bodybuilders or people interested in body composition is that we don’t know what are the big rocks and what are the pebbles. As a result we sometimes spend a lot of time and energy on the pebbles before we even have the big rocks in place. The reason why…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Hypertrophy Nutrition

Is a keto diet the best way to build muscle?

Dr Jacob Wilson is the CEO of the Applied Science and Performance Institute. He is based in Tampa, Florida. A ketogenic diet is typically high in fat, with moderate consumption of protein, and very low in carbs, typically just 5% of total daily calories, all of which come from leafy greens. This dietary approach forces your body to switch from using glucose as its main fuel source to ketones, which are compounds formed in the liver by the breakdown of fatty acids. The ketogenic diet has received a lot of attention for its ability to aid with several diseases, including…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Fat Loss Nutrition

How to manage a post-show diet

Eric Helms is a pro natural bodybuilder, raw powerlifter and a coach at 3D Muscle Journey. He lives in Auckland, New Zealand. If your post-contest diet strategy is nothing more than a list of restaurants you want to hit, you need to make a better plan. It is often very hard to think about anything other than the show, but the transitional period from your pre-contest to off-season diet can sometimes be the hardest part of the entire process. Just ask anyone who has competed. To put it into perspective for those who haven’t competed, a case study of a…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Hypertrophy Nutrition

Why more protein means more muscle

Dr Jose Antonio is CEO and co-founder of the International Society Of Sports Nutrition and assistant professor of exercise and sports science at Nova Southeastern University in south Florida. When we talk about ‘high-protein’ diets the first thing we have to do is actually define what such a diet is. If you look at the existing scientific literature it can be very misleading because if someone’s daily intake of dietary protein is higher than the recommended daily amount, then it’s instantly classed as a ‘high-protein’ diet. In the US the recommended daily allowance (RDA) of protein is 56g. The UK’s…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.
Nutrition

5 diet pitfalls you need to avoid

Brad Loomis is a pro natural bodybuilder and coach at 3D Muscle Journey, and a RKC qualified kettlebell instructor. He is based in Los Angeles, California. I don’t know of any other pillar of the fitness industry that gets more confused, twisted and totally misunderstood than the subject of nutrition. It’s crazy that such a critical component of our health and well-being can quickly become quite complex and even intimidating. Of course there is a validity in the need to customise nutrition to an individual’s needs, as well as their willpower, likes and dislikes, personal schedules, and even food allergies.…

This article is exclusively available to IronLife subscribers. If you have a subscription, please log in here. For the latest subscription offers, click here.