Tag: fats

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…

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Fat Loss Nutrition

5 food myths busted

Benjamin Siong is the founder of Australian Strength Performance and has worked with top international bodybuilders and models. He is based in Melbourne, Australia There has never been more information available about the best ways to eat for weight loss and optimal health. Yet this proliferation has been accompanied with an unprecedented rise in obesity and related long-term health issues, including type-2 diabetes and cardiovascular disease. One of the main reasons is the commercialisation of the food industry. In recent years, there has been a huge marketing drive to convince the masses that foods that are artificially preserved, sweetened, packaged,…

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Nutrition Supps

Is omega-3 from animals healthier than from plants?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. It has long been established that omega-3 fats have powerful anti-inflammatory properties, which revolve around these fats being the building blocks of eicosanoids, which are signalling molecules that play a key role in the regulation of inflammation. Eikosi is the Greek word for 20, and it is these 20-carbon long eicosanoids, which are derived from n-6 polyunsaturated fatty acids (PUFAs), better known as omega-6, that have pro-inflammatory and immunoactive functions, and n-3 PUFAs – such as eicosapentaenoic acid (EPA) and docosahexaenoic acid…

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Fat Loss

The pro secrets of getting lean

James Ellis is a WBFF pro and physique coach. He is based in London Eat protein and fats for breakfast When I want to kickstart fat loss I make sure my breakfast is based around quality protein and fats, regardless of what time I am training that day. I typically eat eggs or meat and nuts with some omega-3 oil taken separately. Protein and fats digest slowly, giving a very stable blood sugar release, and the omega-3s support cognitive function and switch-on lipolytic hormones. It also keeps my carb cravings at bay and allows me to burn more fat in…

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Nutrition

Shaun Stafford: How I dial in my diet for the stage

Arriving on stage lean, healthy and happy requires a disciplined but flexible nutritional plan, says Shaun Stafford Shaun Stafford is a two-time and current WBFF Pro Fitness model world champion and performance director at City Athletic. He is based in London.  When preparing for a show, I establish a nutritional baseline before I do anything else. I know my body and how it responds to different calorie intakes, so once I have that baseline, I know how much I can flex either up or down to keep my body on the path to where I need it to be. I’ve…

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Nutrition Recovery

6 reasons why calories are not created equal

Benjamin Siong is the founder of Australian Strength Performance and has worked with top international bodybuilders and models. He is based in Melbourne, Australia. The concept of the ‘calorie’, especially in regards to fat loss, has been extremely popular in mainstream nutrition advice for the past few decades. But what is a calorie? It’s defined as the amount of energy required to raise the temperature of 1g of water by one degrees celsius, and is recognised as the basic unit of measurement for energy contained within foods, and energy expended by the body. The premise of most modern weight loss…

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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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