Food and Nutrition

Food and Nutrition

Subway: The healthy choices

As soon as you hear the name Subway, you’re going to automatically assume that everything on the menu is healthy. But, unfortunately as much as it may seem healthier than other forms of fast food, they have healthier options on their list and options you should stay away from. For a little example, let’s look at the Tuna sub. This happens to actually be my favorite sub, from subway. Hands down, no other sub place can make their tuna sub this good. But, unfortunately for me, this option is by far, the worst one. Sometimes, it’s actually pretty difficult to find the nutritional value of their tuna sub, from their website. It takes a little, looking around as it’s generally not always listed under the “All Sandwiches” option. You have to actually click on the All Sandwiches link, and go to the separate page. It doesn’t come up in the drop down list.

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IIFYM

If it fits my what? If it fits your macros. Remember those macronutrients that I had spoken about, some time ago; carbs, proteins and fats? Well this eating protocol basically tells you, that once something fits your macros, you can eat it! Basically, if you’ve consumed all your daily macros; 1 g of protein per LBM, 2 g of carbs per lb and 90 grams of fat (depending on if you’re on a cut or bulk and how much you’ve ganished for your fat distributions), but you still have more calories to meet your daily intake, you can fit the rest of those calories with anything you want. Some people even consume ice cream, pizza, cake, whatever it may be. Once it is fitting your macros; carbs, fats or proteins, and supplementing on it to make 1.5 g of protein or 2.5 of carbs, then you can eat it! Got 50 more grams of fat to consume to get to 150 grams? Or 30? Then you can eat whatever it is you want, to fill in those numbers.

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Losing Body Fat

One of the biggest challenges to face anyone when they are starting off with fitness training, generally, is losing body fat. They tend to be bombarded with different weight loss products or diet plans and not having any proactive abilities, to actually choose a suited program for themselves. Not only that, but they generally don’t have the knowledge to distinguish between nonsensical articles/products from information that actually does work. The even harder part with losing body fat, is if you’re interested in getting “toned/lean” or as they call it in the bodybuilding world; shredded. Losing body fat and trying to maintain or build muscle, can sometimes be confusing. There’s a lot of conflict in the fitness community, on whether a person can gain muscle and lose fat at the same time. In essence, one can’t get big, while trying to get small. When you think about it deeply, it does kind of make sense. You wouldn’t become a bodybuilder via doing this but you can definitely get a physique you can build on and have others admiring.

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Nifty Calculator

Remember I was focusing on macro-nutrients, a couple of days ago. Well, I found a nifty little calculator on freedieting.com that we use the calories maintenance calculator from, calculating the macro-nutrients and breaking it down for you. It seems to follow a 1.5 grams per body weight for the proteins but it’s just a little interesting program to help you familarize yourself with macros and what their necessities are in breakdown. Will be adding it to the Useful Links box at the bottom of this website. So if you forget to bookmark it in your browser, just come right back on my site and head over to the Useful Links box. Nutrient Calculator!

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Intermittent Fasting

Now this concept might be a little too advance for any beginners coming to my website, but for anyone who’s been lifting for a couple of months and still looking for a structured meal plan or a protocol to follow, this may be of some important use to you. Intermittent fasting, is just what you are thinking. It’s a fast. Everyone knows, a fast is basically not eating anything during a period of time. All you can have is water, and that is it. The first time I came across this eating protocol, I was a little confused on how it worked. I saw people posting pictures of their transformations, of gaining lean body mass via using this. So, obviously I was intrigued. Leangains.com, is the website that has the information that pushes intermittent fasting as a eating protocol that absolutely, without a doubt, works. Obviously, results come only if you follow it properly. Not only that but he also molds it into the concept that I tend to use, for my own intermittent fasting. This type of fasting, tends to work very well for people who work a 9 to 5 or 8 to 4, shift. It’s generally not conducive to some people, because the eating window when it approaches, may be hindered by other activities that is required of you. But, if you generally have lunch at 12, and wake up around 5 to 7 in the morning, this is a perfect eating plan for you. Firstly, you[…]

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