In order to simplify my nutrition document I’ve decided to consolidate information onto one page to save on paper.

General Rules and Guidelines for Marco intake and Nutrient Timing:  

-Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20) (21)

-The lower levels of visceral body fat the better the body assimilates carbs (3)

-Fibers provide satiety and doesn’t count towards carbs (4)

-There is a link between protein “deficiency” and increase caloric intake (5)

-Whey protein intake adds to satiety (6)

-Diet Soda and Diet sweeteners can create cravings for sweets (7)

-There is some benefit to consumption of acids with higher carbohydrate meal. (8)

-Adequate sleep is required for optimal carbohydrate assimilation (9) (10)

-glycemic load will dictate satiety throughout the day (11)

-increased protein intake will help maintain lean body mass on a diet (12) (26) (27)

-High protein low fat diet in some ways is superior to high carb diets (13)

-Aerobics in conjunction with weight training helps maintain lean body mass when in caloric deficit (14)

-7 day 15g per per kg of body mass to fully replete glycogen stores (15)

-The body can and does assimilate nutrients similar to a fasted state (17) (18) (19)

-Capsaicin has demonstrated ability to help energy while in a negative energy balance (22)

-Protein intake in close proximity to workout may have greater hypertrophy/strength results (23) (24)

-fructose isn’t the best carbohydrate for weight loss (25)

-Weighting daily may help (30) and write that in along with hours of

sleep is beneficial (1) measure Saturday

-Hydration can help lipolysis so it is important to be hydrated (29)

Gelatin may help with satiety (28) bone broth, sugar free jello,    

-When hungry err on the side of higher protein (16)(26)(27)

Choose colorful, energy dense food sources high in fiber low in empty calories (31)(32)   

(1)http://www.ncbi.nlm.nih.gov/pubmed/16336072 

(2)http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

(3)  http://link.springer.com/article/10.1007/s00125-003-1074-z 

(4)http://www.ncbi.nlm.nih.gov/pubmed/25823991 

(5) http://www.jci.org/articles/view/74915 

(6) http://www.ncbi.nlm.nih.gov/pubmed/25563737 

(7) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/  

(8) http://www.ncbi.nlm.nih.gov/pubmed/16015276  

(9) http://www.ncbi.nlm.nih.gov/pubmed/25870289 

(10) http://www.ncbi.nlm.nih.gov/pubmed/19255424

(11)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762696/ 

(12) http://www.ncbi.nlm.nih.gov/pubmed/19927027 

(13) http://www.ncbi.nlm.nih.gov/pubmed/15941879 

(14) http://www.ncbi.nlm.nih.gov/pubmed/10487375 

(15)http://ajcn.nutrition.org/content/48/2/240.abstract

(16) http://www.ncbi.nlm.nih.gov/pubmed/23067428 

(17) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/ 

(18) http://www.ncbi.nlm.nih.gov/pubmed/16051710 

(19) http://www.ncbi.nlm.nih.gov/pubmed/19837871 

(20) http://www.ncbi.nlm.nih.gov/pubmed/21475137  

(21) http://ajcn.nutrition.org/content/85/4/981.short 

(22) http://www.ncbi.nlm.nih.gov/pubmed/23844093 

(23) https://www.ncbi.nlm.nih.gov/pubmed/17095924  

(24)https://www.researchgate.net/publication/262644021_Evidencebased_recommendations_for_natural_bodybuilding_contest_preparation_Nutrition_and_supplementation  

(25)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/?tool=pmcentrez 

(26) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411511/ 

(27) http://onlinelibrary.wiley.com/doi/10.1111/cob.12188/full  

(28) https://www.ncbi.nlm.nih.gov/pubmed/19864402  

(29) https://www.ncbi.nlm.nih.gov/pubmed/14681716 

(30) https://www.ncbi.nlm.nih.gov/pubmed/25683820 

(31) http://ajcn.nutrition.org/content/105/3/626 

(32)http://ajcn.nutrition.org/content/102/1/172 

(33) https://www.ncbi.nlm.nih.gov/pubmed/28129234 

   

A friend of mine who happens to be an artist once told me how way back when artists really didn’t know what lions looked like because all they had were descriptions.  So artists did what they thought best depicted the lion going off references and descriptions.  This is also true of the fitness and performance crowd.

Years ago I was introduced to the concept of Post Tenetic Facilitation also referred to as Post tenatic activation or Post activation potentiation.  I have referenced these terms in the past. I was introduced to this term when I learned of the Bulgarian style of weight lifting and how the wave loading can elicit this effect.   This was going to help me in training and make me grow by leaps and bounds etc…It is a good concept and it does work however much of the flare behind the old articles has since died because in reality you are looking at jumps in weight, but weightlifting you discover is a patient man’s game.

Another concept that hit the dieting world and rears it’s head from time to time is the raise your metabolism by eating extra calories concept, or better still the weight loss of shifting towards a ketogenic diet.  The thing that a lot of people don’t realize is much of the weight you lose when you first go keto is water weight.   This can be deceptive to first time dieters.  Extra calories for a metabolism boost along with going keto seems to lose their luster when you recognize greater than 2 weeks of consistency and methodical dedication are required.

 The mythos of the Unicorn has many account within literature, but the description and depictions of what it is were perverted into an image often of what we want it to be, but when we reference descriptions of unicorns from historical document we also come upon bicorns and the less fanciful less beautiful understanding that these were actually descriptions of a rhinoceros.   With the many concepts that come in and out of the fitness world you find that often times they exist and there is science to back the effect in real life, but it is not as magical as our minds eye seems to perceive it.

A while back I was given a sermon, and it spoke to me. It still speaks to me.   It resonates in a lot of things much as an good sermon should.

There are 3 men of history, actually 4 men I would draw your attention too.

HATE

Genghis Khan is arguably one of the greatest leaders of the Mongol empire. Legend of his birth  says he was clutching at a blood clot, a dark omen of things to come.  History is forever scarred by the myriad of lives he laid to waste.  When he was reprimanded in a letter by the pope for his atrocities; he responded, “I am the punishment of God. If you had not committed great sins, God would not have sent a punishment like me upon you. “

LOVE

In another world, in a different time, there was a man who taught the value of empathy with wisdom.  His statement often makes me think of another great fisher of men because I think that may be who he is referencing.  Gandhi said, “Give a man a fish you feed him for a day, teach a man to fish feed him for a lifetime.  I think empathy is a side of love, but with wisdom it becomes much more powerful. With ignorance it may lead in the opposite directions.  Like chiding without giving direction or coddling without using what is referred to as tough love. (This may be able to be worded differently and still get point across, like Tough love is….. I had to read it three times to understand)

INDIFFERENCE

History also speaks of another man, a man whose life would be of little consequence today had he not crossed paths with another man.  He was in charge of a great number of men when the city was in turmoil.  For much of my life what he did made the most sense to me, but now when you look at leadership you recognize there are tough decisions to be made, and when it came time to do the right thing he washed his hand of his responsibility in order to appease those in power that could have created great unrest.  His name was Pontius Pilot, and his apathy is what made him known.  When he washed his hands he made the decision to protect himself.

The sermon that I referenced explained the opposite of love is actually indifference rather than hate.  So introspectively I would ask myself from time to time, “What am I indifferent about and then how does that affect me? “Or better still the fact that I don’t give a shit about something, someone or some cause.  Is it because it doesn’t affect me?  In life you can only care about a certain number of things, and the things that you value should move you.  I leave you with a story.

I think this concept can be best demonstrated here.

Student :(asks  jokingly)  “Why do you hate me?”
Professor :  (responds jokingly)  “How can you hate someone you don’t even care about.”

I also thought there was a pretty good quote here in the movie backdraft

 

 

BE THE FIRE YOU WANT TO SEE IN THIS WORLD 😉

 

There is an old joke where a woman tells a man “If I were your wife I’d poison your coffee.” The man replies, “If I were your husband I would drink it.”  So in an effort to make this article more interesting I will use this idea to construct a crime that is perfectly legal when done correctly .

The wife would obviously start by getting a sizeable life insurance policy on her husband. The more interesting thing would be how she slowly poisons her husband.  She will start with breakfast. She would first server him up a nice cup of instant coffee that was over cooked so we can get the right amount of accrylimide(1) in it and with it a she would add a splash of creamer with the hydrogenated oils(2)(3) to improve shelf life.  She could cook him a nice breakfast of ham and eggs out of a teflon pan (5)making certain to overcook and brown the meal to make sure he ingests a large amount of advance glycotic end products (4) (AGEs).  She would also be certain to make sure the oil she cooks the meal in has a low smoke point and over cook it to increase the number of toxic aldehydes (6) within the oil prior to consumption.

She has the timer on the restroom oderizer set at a higher frequency so it sprays more when he takes his morning constitutional after the coffee kicks in. That way he inhales enough benzene to slowly accumulate in his body(7)

The sweet wife would make certain to pack her husband a lunch because she knows he can’t take care of himself. So she packs a good lunch of heavily processed meat sandwich with two slices of  oil based cheese also containing just shy of .5g trans fat that the manufactures don’t have to label(8).  She would only use the most heavily processed meats and breads weekly to promote the obeseogenic diet because she knows the inflammation it provides will correlate with mortality. She would also be certain to pack the at the very least a high fructose beverage to increase the amount of glycation that occurs in the blood and help to raise triglyceride levels (9).  All the while she would be certain that his intake of micro nutrients is at a deficiency state to impair glucose metabolism and create greater insulin resistance.(10)

She would familurize herself with his family history of chronic disease so she could help elicit the similar outcomes due to genetic predispositions. Her goal is long term because she is trying to accumulate lesions and double strand tears in her husbands DND, and she knows chronic inflammation is a key.(11)

For dinner she would be certain to microwave higher fat leftovers in plastic so the oils can leach various endocrine mimicking substances from the plastic, along with serving a side or two out of BPA coated cans to insure adequate saturation levels of plastic can be reached(10).

Finally and most importantly she would encourage him to stay up late watching television, or on his mobile devise to wreck his circadian rhythm. In doing this she will ensure the body remains in an inflammation state and has inadequate recovery so he will remain inflamed.(12)

The grand conspiracy to soft kill an individual is really not an organized one, it has come from my vantage as a sort of slip shot way to create greater food supplies that are easy and ready made.  With the advances in science and technology there are great and novel benefits. Sometimes short term benefits come with long term consequences.  As the cigarette philosopher would say we are all going to die anyway.

I barely ever proof read so feel free to fix grammatical errors as you go.  You can make it like a type of word search.  Have fun 🙂  Feel free to drop me a line if you have other ideas.

 

(1) https://www.ncbi.nlm.nih.gov/labs/articles/24325083/ 

(2) https://www.ncbi.nlm.nih.gov/pubmed/19345947 

(3) https://www.ncbi.nlm.nih.gov/pubmed/11458290

(4) https://www.sciencedaily.com/releases/2008/04/080430203049.htm

(5) https://www.ncbi.nlm.nih.gov/pubmed/26377870

(6)https://www.sciencedaily.com/releases/2005/06/050617065306.htm

(7) https://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm053479.htm

(8)https://www.ncbi.nlm.nih.gov/pubmed/19403641

(9)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/

(10) http://www.cnn.com/2016/06/29/health/canned-foods-bpa-risk/index.html 

(11)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132857/

We are a spoiled generation, and the more we forget of our past struggles that shaped and molded our behavior the weaker as a society we become.  In the coaching world you will hear the word mental toughness, this mental toughness that.  I never really bought into the concept of mental toughness totally, but I understand it.   “Mental toughness” comes from exposure to adversity and through hardship and learning from mistakes all the while planning to rebuild.  I think what you will notice is the people that others say are mentally tough often will be the more experienced of your athletes.  Those that seem to be more athletic have been weathered by trials.  What will come of a victim society that wallows in the past.  What will become of a generation that complains all the time about how thing are.  What will become of a new affluenzic generation?  It is a downward spiral into self-deprecation, and at a point there is no turning back.

A similar to concept to mental toughness is pain.  Why is it that pain is a relative concept?  Not all people can handle pain the way some people do.  Some studies (1)(2)even say red heads are actually more susceptible to pain due to their genotype.  From another vantage when you were young, and did manual labor you developed calluses maybe even blisters from using a shovel or a hammer or an ax.  “Thin skinned,” people typically develop a blisters more readily because the skin has not conditioned for work.  The first time you experience a pain it is often the most uncomfortable and likely the most painful.  Though the more times you expose yourself the manual labor the thicker the skin becomes.   After a while you become more callused to the pain, and as your work capacity becomes greater you can do more work, and become hardened to the pain that toil and labor inflicts on you. Similarly mental toughness is about experience.  The more experience you have the easier it will be to endure hard times.  While pain may parallel mental toughness it is not the same in all cases.

History only speaks about the resilient, not everyone has it in them to rise back to their feet when they were knocked down, but it is easier when you follow the shadow of a man or woman who you watched get back up every time.  Ignorance of this construct is sad indeed. In conclusion for self betterment it is a good idea to expose yourself to toil and trauma so that you can desensitize yourself for the sake of this society and it’s future errrr something.

I’m sorry I have not posted much, I will try to post more often but don’t hold your breath lol.

(1)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1692342//content/83/2/211.ful
(2)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1362956///content/83/2/211.ful

 

 

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Part of making bad decisions is learning from the outcome.  The ill effects of alcohol are various, but one main one is the ability to buffer protein synthesis.   Many of the studies I have run across seem to use alcohol directly post workout.  What has been gained by these studies is the understanding that partaking in an adult beverage or 3 post workout can limit any super compensation from training or even destroy any would be gainz. 

A couple things that can be gathered when you will knowingly be engaged in debauchery is how can I limit the effects of this habit.  There are a couple of ways science seems to indicate we can lessen the effect.  One thing I have noticed is during the weekends people tend to lower protein consumption which can be a main contributor to ill effects of the booze.

Two things that can help counteract a little of alcohols effect would seem to be protein, and vitamin C intake(1)(2).  It is understandable though that after a night of doing stupid things you may have trouble making a good decision, but I hold out hope for you.  If you goal is to make gainz consistently you would be better off not engaging in alcohol in the first place, but you already knew that.  I would like to apologize for the limited amount of posts lately but I’m not really finding anything interesting to write about.  Feel free to msg me on facebook or instagram if you have an idea.  If I don’t get to it or don’t write about it please forgive me.  I will attempt to answer questions if you need.  Thanks as always

 

(1)    https://www.ncbi.nlm.nih.gov/pubmed/7295384

(2)

https://www.ncbi.nlm.nih.gov/pubmed/2453308