Food and Nutrition

Food and Nutrition

Hunger Pangs and Dieting

One of the worst consequences of dieting under your normal calorie intake, is the dreaded hunger pangs. Those suckers can make the most discipline person, run towards that slice of cake, or that extra serving of chicken, or whatever it may be. Dieting is a challenging thing and don’t let anyone tell you otherwise. It’s a mind control game, where you are struggling to succeed and win. Not only that but if you succumb to the temptations that surround you during your dieting, you feel absolutely disappointed in your lack of will power. If you keep reading, I am going to try to give you some encouragement and some advice, on how to succumb those hunger pangs and keep on your diet!

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Losing gains If you don’t eat?

If you’ve been following my blog, you would know that I always emphasize and stress on nutrition. If you aren’t eating enough to build those muscles, nothing is going to happen. You’re going to be crunching out reps after reps, and becoming disappointed with your results. Your strength may not go up, weight may stay the same or you may end up losing (not in a good way), or any other type of discouraging act. But on the other end of it, there’s the fact that some people push into the heads of newbs, that if they do not get their macros in, if they skipped a meal, or if they end up eating way below their calorie intake, they are going to be set back some and not see any gains. I am just here to tell you, that that isn’t so. Keep reading if you want to know why, and how you don’t need to be panicking if you had yourself a very hard and long day, where you didn’t get time to eat lunch or get in much calories.

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How To Start Eating Properly

Nutrition is a very important part of weight training. I could speak about training with the weights, different exercises, strength training, hypertrophy and supplements but if you don’t have your diet down, then you aren’t going to go anywhere. This is ultimately, the most damaging part of beginner’s when it comes to training properly. They think it all has to do with the gym but a lot of people believe that it’s about 5% training and 95% everything else, which includes sleep and optimum recovery time. Just a quick run through on the basics I have talked before, about nutrition. We know our protein needs to be about 1 to 1.5 grams of protein per pound of body weight to build muscle mass, 2 to 2.5 or even more, grams of carbohydrates per pound of body weight, to gain muscles mass as it’s the body’s main source of energy and finally, we have that fats should be around 100 to 150 grams. All these numbers obviously pertain only to the individual, based on their desired goals, their weight, their height, etc. Point being, they are essential and they are needed for the body to function and recover. We all can say, if we haven’t eaten properly for the day, we feel lethargic and exhausted or if we haven’t had enough carbohydrates, the same unfortunate symptoms occur. This just proves how eating helps us function. But, the trick is eating properly because just eating can actually make you feel bad because[…]

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2 Day Split

This two day split is what I used when I didn’t have the means to get to the gym often enough. Now this doesn’t say what you do in those split, but just give you an idea of how to workout twice a week and maximize your gains. Day 1: Upper body – do 2 exercises per body group and make sure to not exceed 45 minutes. If you have been working out for a couple of months now, and training time is limited and you need to do only 2 days a week training, then you can add 3 exercises per body part and stay in the gym for 1 and a half hours. Day 2: Lower Body – because this can be very strenuous even for the avid trainer, I’d suggest keeping this to only 2 exercise per body part. Because of this split, you can do it one day after the other, so Monday train and Tuesday you train and the rest of the week you are off. Or Friday you train and saturday you train and you be off for the rest of the week. Or, you can do Monday train and friday train, every day in between and afterward, is off days. The point is, that because your training each body part once a week, you are not going to over train and you’re definitely not going to lose the possibilities of making gains. I actually made my best gains under this type of training,[…]

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How to bulk without counting calories

One of the hardest things that people come across when it comes to weight training, is eating properly. I have already spoken on how important nutrition is, whether it is for bulking or cutting. Certain things you should try to focus on accomplishing no matter what, although there are debates on whether to be sticklers about it or not. Either way, that’s not the topic for today. Today I want to focus on eating for a bulk, but not really focusing on counting calories. The best way to eat on a bulk, without counting calories is the most logical thing; use one day out of the whole week and count them damn calories! But if you want some more suggestions instead of that obvious one, then continue reading!

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