General Rules and Guidelines for a diet:

Weight in the morning daily for feedback (1)

-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)

-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)

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

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

-High Protein Breakfast benefits satiety and prevents BF gain (22)

– Sleep Deprivation and metabolic function and immunity (23)(26)

– A routine meal pattern may help with thermic effect of food along with weight management (24)(25)

 

(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/26239831

(23) http://www.lf1.cuni.cz/data/files/praguemedicalreport/pmr_109_2008_04/pmr_04-2008_275.pdf

(24) http://www.ncbi.nlm.nih.gov/pubmed/27305952

(25) http://www.ncbi.nlm.nih.gov/pubmed/15640455

(26) http://www.ncbi.nlm.nih.gov/pubmed/10468992

 

 

“Anonymous lifting journal found left at the gym”

Progressive overload can be as simple as adding sets, reps and or weight to a routine from week to week.  However often what can be lost in progressive overload is cumulative tonnage.  For a newbie, training progressive overload is pretty simple because all volume is new and most tonnage ends up falling into the critical zone for hypertrophy and strength gain because anything plus nothing will be adequate stimulus for growth.

However at a certain point an individual loses the ability to make gainz due to the magic number that is critical volume not being achieved.

A newbie can make gainz on 3X10@70% however for the avid disciple of iron it will likely not be able to achieve optimal gains after a certain point because said volume is insufficient stimulus for growth.

Now critical volume being achieved there is also the concept of being in a state of caloric surplus that I do not plan to go into in this article.

Achieving critical volume can be as simple as looking at previous weeks volume calculating it into  tonnage.  An individual has to exceed previous volume to achieve results.

There are a variety of ways to achieve critical volume.   Add sets, drop weight and add reps(accumulation phase), increase the frequency of training.   As an experienced lifter you also understand that the threshold for gains is weight at or greater than 60% of your 1 rep maximum.  Going below 60% can achieve similar results but most studies use beginners as their subjects.   All lifting variable can play a part in overall tonnage but compound movements with weight x reps X sets  is what dictates daily and weekly tonnage/volume/work capacity.

I will add to this in the future.