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Credit to to Eric Helms for idea of organising things as a pyramid and his permission to use it here. Unfortunately there is a large amount of confusion and misconceptions over what is important. What this means is that you can’t eat just ‘clean foods’ and ignore calories, you can’t supplement your way out of a bad diet, and you can’t use some special timing tricks to enable you to binge eat on the evenings. You may have heard it said that while energy balance determines whether weight is gained or lost, macronutrients (carbohydrate, protein and fat) determine whether that change is fat or muscle mass. Though that is a gross oversimplification, macros play an important role and need consideration. The topic of micronutrition may sound boring but you can’t afford to ignore it. Long-term micronutrient deficiencies will impact your health and torpedo your training efforts. Fortunately it’s doesn’t have to be complicated. By observing a few simple rules of thumb regarding your daily fruit and vegetable intake you can safeguard against deficiencies.
The pendulum then swung too far to the right of moderation towards excessive attention to detail. After seeing one too many people get ripped off by supplement and training industry lies I decided to try and do something about it. When I'm not helping clients you'll likely find me crashing down a mountain on a snowboard, riding a motorbike, or staring at watches I can't afford. Sometimes eat eggs, and chicken meat, and also rarely use olive oil, or some sunflower seeds.
I find it interesting you are not really convinced one way or another regarding fed or fasted training. Interesting read on the link Andy although that study was on a treadmill and focused on fasted cardio.
Ok great – I read the articles again and my conclusion is I might have pulled a milder version of a bone head Bob. And one more question that pesers me ?? Can I build muscel mass when I don’t eat meat or very seldom?
Von Blanco is a Chicago-based personal trainer (NSCA) and nutrition coach (Precision Nutrition). What if I told you that almost everything you were taught about nutrition was insignificant? What if I told you that only a few things actually mattered, and that practically everything else yields very little results? You see, we live in a world where almost everything is worthless; only a small number of things are exceptionally valuable. What’s the problem with the pieces of “advice” above that everyone seems to regurgitate over and over again? To put things into perspective, think of the 80:20 Rule (Pareto’s Principle) that states 80% of results come from 20% of the effort. Credit goes out to Eric Helms for the original idea of the nutritional pyramid of importance, and to Andy Morgan of for creating the awesome graphic above. Looking at this list, it comes to no surprise that a lot of people aren’t getting the results they want.
The truth of the matter is that the things that should be prioritized most are usually what people tend to overlook. Whatever your goal is, whether you’re trying to shed some fat or pack on some muscle, your energy balance is the main determining factor of body composition. For the past few years, many “gurus” and “experts” have tried to tell us that calories don’t matter, that it’s all about food quality and eating more vegetables and blah blah blah blah. The first step you need to take when trying to shed fat or put on muscle mass is to figure our your body’s caloric maintenance. In simplest terms, macronutrients — or macros — make up the calories in the foods you consume. The amount that you consume for each macro is based on numerous factors such as physiological need, activity level, personal preference, etc. Essentially, you’ll want to aim for a certain amount of protein and fat per day, while carbs can vary depending on your activity level.
Just like calories, you want to make sure that there’s some sort of balance when it comes to their consumption. What most people think is the most important factor of fat loss actually falls into 3rd place of the nutritional hierarchy. Think about this — what’s the point of having six-pack abs if you’re always sick, tired, and feeling sluggish? At the fourth level of the pyramid, meal timing and frequency make up only a small fraction of the pyramid. There’s no need to eat every 2-3 hours for a total of 6, 7, or even 8 meals to “speed up the metabolism”.

Speaking of meals, you want to take into account your calorie and macronutrient goals when trying to figure out the best meal frequency that works for you. Of course your need for supplements will vary on your body and any possible deficiencies or limitations in your diet.
Other supplements I would recommend fall in the performance category: caffeine, creatine, beta-alanine, etc. If you’re trying to lose fat or put on muscle and nothing is working, the problem might not be because you’re not eating the right “fat loss foods” or because you don’t follow Paleo, but because you’re eating too many calories or not eating enough nutrient-dense foods.
All of the fluff you’re hearing out there are the extra things that make up only a small portion of your results. Get personalized workouts, tailored nutrition plans, and professional support to help you achieve your goals. Also, for the first time the importance of plant sourced oils, where the lipids and sterols are found were highlighted.
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The Okinawa-Diet food guide pyramid emphasizes eating healthy fat, calcium, flavonoid and omega-3 rich foods. THE TOP TEN THINGS TO DO OR THINK ABOUT WHEN EATING OUT AT A RESTAURANT a€?HEALTHFULLYa€? ! I see this a lot with the one-on-one nutritional coaching also, and I’m sure you see it around the internet too. It’s my sincere hope that by learning the principles here you’ll feel free and in control of your nutrition and physique goals. Simply put, get them right and you’ll reach your physique goals quicker and more painlessly than if you ignore them.
We’ll discuss where this happy line of moderation may lie for you, as well as the hypotheticals for those wanting to be more pedantic. It's had a lot of love poured into it, and I hope you find the guides to the diet and training methods I use on this site useful.
Awesome articles, not read all the articles yet, but it’s very different then others. Taking the combination of what you say together – struggling to maintain weight without a lot of exercise, plus the low libido, I think this is something you should see a doctor about. Does it affect anything (hormones, metabolism etc.) in a good or bad way if the window is shortened? It’s a powerful fundamental principle of life that just so happens to also apply in fitness.
And when it comes to body composition (whether you’re trying to lose fat or pack on some muscle), there’s only a few essential things to remember that will get you the bulk of your results. Everyone has the misconception that fat loss is all about eating more fruits and veggies (#3 on the list), or about eating every 2-3 hours to “stoke your body’s metabolism”, or eating certain “fat loss foods”. Yes, food quality sure does matter, but how many calories you’re consuming of that quality food matters just as much. If someone ever tells you that calories don’t matter and that your results will come from eating “clean”, run away from them.
Out of the three, protein is the most important macronutrient requiring the most of your attention. The truth is that fats are actually a key component of your diet, and not just for body composition, but for overall health. The amount of carbs your body needs depends mainly on your goals, training volume, and tolerance.
Let’s just say that your parents were right when they drilled it into your heads that fruits and veggies are important. Meal frequency isn’t as important as we thought it was (for either fat loss or muscle gain).
So let’s say you have a calorie requirement of 2,000 calories and have a protein target of 150g per day. BUT to stay on the safe side, it would still be a good idea to have it within 1-2 hours your workout.
This is why they’re the last part of the pyramid, and why they should be the last thing you should worry about.
Build the habit of tracking your foods for a few weeks so you can get an idea of how many calories you are currently eating. Department of Agriculture released a new food pyramid, which breaks food categories into a spectrum to emphasize variety. Use the Okinawa-Diet food pyramid to guide you in making healthy and nutritious food choices.

I have started fasted training so now eat breakfast at noon but still eat dinner around 6 so 6 hour eating window.
Additionally and which does make sense in theory anyway and with the one study below it also shows that blood flow in the abdominal region is increased when you’re in a fasted state, which helps you burn the “stubborn” fat in this region… If you have time let me know what you think. Much of the training and nutrition information that exists out there isn’t necessarily worthless or wrong — they’re simplyunimportant.
Unfortunately, the common approach a lot of people have about fitness is to do everything all at once to get the best results — to go “all-out” — without consideration of the impact on time, willpower, and efficiency.
You want to ensure that you’re eating enough healthy fats to maintain optimal body function and performance. They help to cover your body’s nutritional bases for general health that keep our immune system healthy. With that said, though, it’s still a good idea to make sure that you’re eating eating enough meals throughout the day. If you’re eating 3 meals a day, you’ll be looking at roughly 660 calories and 50g of protein with each meal.
If you’re ever unsure about a certain ingredient or supplement and want to learn more about it, Examine’s user-friendly database is a great resource worth checking out. If you’ve never tracked your foods before using an app like MyFitnessPal, you’d be surprised to see just how much you actually eat — whether it’s more or less than you thought. It’s not exactly easy hitting your protein target if you’re not used to eating a lot of lean protein. They dona€™t want to get the illnesses that they saw parents or grandparents struggle with.
Exercise was introduced as a component of the food pyramid, and 12 individualized intake profiles were added. I tried a two week diet break and gained only 3 pounds which was water as when I started the diet back up at 1700 it came off in the first couple days.
At the end of the day, you’ll either gain, lose, or maintain your weight depending on the amount of calories you consume each day.
Although you can get away with 1 or 2 giant meals that make up your total calorie requirement, it’s not recommended that you eat too infrequently for obvious reasons such as hunger. As for your PRE-workout meal, you also want to aim for a P+C combo about 1-3 hours prior to your workout.
If you fall in that category, it might take some time getting used to eating enough protein on a daily basis. They realize that a€?preventiona€™ by taking daily vitamin supplements is a whole lot smarter.Not only are they incredibly health conscious a€“ they are also incredibly networked, though the power of the internet today. Because now I spent 3-4 hours every day, and this is too much, and don’t know how to reduce it. Saturday I play 2 hours of soccer with my old team so its a quite competitive game and Sundays I aim to play a round of golf. I do have some muscle definition because I’ve been lifting with a trainer for the past few months, so I was wondering if I should instead start with a cut? Instead of making whole grains the base of our diet, most of us eat less than one serving a day. So in reality no rest days… With all that random activity should I be adding calories in addition to extra carbs on those days? Do you think I should cut even more calories and go down to 1500-1600 or should I try a reset and add calories for a few weeks again.
Meanwhile, eating too frequently can also have a negative impact, as  you’re constantly “consumed by” the thought of food. Instead of eating lots of fruits and vegetables, we eat lots of sweets and unhealthy fats, and instead of choosing heart healthy fish, we are choosing burgers and pizza. Instead, aim for 3-5 meals a day which will be mainly dependent on 1) your meal frequency preference and 2) your lifestyle. Many people dona€™t eat fish anymore due to concerns about presence of heavy metals and contaminants.
My genetics seem very stubborn to go lower and I’m at a bit of a loss as to what to do to make the next breakthrough as being 8 weeks now on the diet with steady progress and then coming to halt is wearing thin on my patience as you can imagine.

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