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Forum: Advanced Nutrition

An area dedicated to sharing the science and knowledge behind advanced diets and nutritional ideas.

Sticky Thread Sticky: Meal Frequency

Just because the topic always comes up - thought I would post up a whole heap of references so they were easy to find:

Emma-Leigh‎, 09-12-2009 01:45 AM
7 Pages
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04-14-2016, 02:31 AM Go to last post
197 172,851

Sticky Thread Sticky: Unrealistic Goals and Weight Loss timelines - funky tool available

Many people grossly underestimate the time it is going to take them to reach their goal weight, which generally results in frustration, disappointment, and a fall from the diet wagon. So I just wanted to point everyone in the direction of this article: HERE It points out that a '3500 cal...

Emma-Leigh‎, 09-13-2011 03:40 PM
3 Pages
1 2 3
03-21-2016, 07:54 AM Go to last post
78 109,804

Sticky Thread Sticky: Unconventional Dietary Approaches

Intermittent Fasting Variants: Martin Berkhan's Approach Warrior Diet Discussion

alan aragon‎, 01-16-2009 12:25 PM
11-21-2015, 06:32 AM Go to last post
27 50,656

Sticky Thread Sticky: Information Sources and Sites

On the request of a few people - Feel free to add if you have anything else you want to share! Please note - links to sites that are competitors of or links to sites that are 'pimping' something (eg: a product) will likely be deleted. ;) Research: Research Database Directory If...

Emma-Leigh‎, 09-16-2008 03:21 AM
10-17-2015, 12:56 PM Go to last post
27 61,902

Sticky Thread Sticky: Studies on RMR/ Metabolism

Family Practice Vol. 16, No. 2, 196-201 Oxford University Press 1999 Effects of dieting and exercise on resting metabolic rate and implications for weight management Josephine Connolly, Theresa Romano and Marisa Patruno Department of Family Medicine, University Hospital and Medical...

Emma-Leigh‎, 04-09-2010 02:20 AM
20 38,954

Sticky Thread Sticky: Random Reading....

Very interesting stuff: "In general, insulin sensitivity and glucose tolerance were not affected by the consumption of glucose but were decreased during the consumption of fructose (Table 5). Fasting glucose concentrations decreased in subjects consuming...

mc4_a‎, 04-24-2009 08:09 PM
5 Pages
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143 76,250

Sticky Thread Sticky: Rules And Requirements - Read Here Before Posting

.... In Process.... 1. This forum is for the discussion of advanced nutrition and dieting techniques and the science behind these. If you are not sure WHAT this means, you probably should NOT be posting here. ;) 2. Any flaming/ fighting or spamming will result in posts being deleted and you...

Emma-Leigh‎, 01-10-2009 10:40 PM
01-10-2009, 10:40 PM Go to last post
0 25,295

Early morning fasted training

starting this week im gunna venture into early morning fasted training, with about a four - five hour gap between training and breakfast... i know the protocols, im not asking any stupid questions here, just wondering whos out there doin it... how do ya do it? how do ya like it? just discuss it!...

JKN77‎, 08-21-2011 12:43 PM
2 Pages
1 2
04-30-2016, 09:56 PM Go to last post
45 50,754

The impact of eggs and dietary cholesterol on health

Hey all, Over the last few days I tried to read through the literature regarding dietary cholesterol and its impact on cardiovascular-oriented outcomes, and I’d like to summarize that here for anyone interested. Due to overall length, this will be a few posts. Also, I've looked at quite a few...

Heisman2‎, 04-28-2016 10:51 AM
04-29-2016, 12:25 PM Go to last post
9 389

New study suggests fructose has significant effects beyond just calories

Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome The results showed that reduction in fructose intake while maintaining calories and macros produced improvements in weight, BMI,...

blue9steel‎, 10-27-2015 09:00 AM
04-27-2016, 04:50 AM Go to last post
12 5,719

Question Help. Confusion regarding ATP/Metabolism

I've been studying for my CPT recently and came across something that generally confused me. If High protein and High carbs are anaerobic and therefore produce small amounts of ATP from the amino acids and glucose, and High Fat and high carb are aerobic and produce larger amounts of ATP.. How is...

Palardy13‎, 04-25-2016 05:48 AM
04-26-2016, 12:03 PM Go to last post
6 564

IF: Part Three

Written by Emma-Leigh and determined4000 IF ( is a dietary protocol that has been around for many years. In basic terms it involves alternating periods of 'feeding' with 'fasting'. This form of eating has recently been popularized by Martin...

Emma-Leigh‎, 01-24-2013 11:40 PM
25 Pages
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04-22-2016, 06:30 AM Go to last post
747 118,955

Question Need nutrition help and general advice

Hey, so i'm pretty new to bodybuilding. I'm 19, 5'11 and weigh 165lbs. I'm currently eating about 160-220g of protein a day, in 4/5 meals, mostly just cous cous with chicken, and bran plus eggs in the morning, as well as 2 mass gainer shakes daily (it varies around work etc...) My main goal is to...

JYCB96‎, 04-20-2016 03:06 PM
04-20-2016, 03:19 PM Go to last post
1 263

Understanding dietary fats

There's been a lot of talk about the omega 3/6 ratio lately, and saturated fats used to be the devil. I've always thought of MUFA as closer to PUFA and both oppose SFA. I previously thought fat was mainly related to sex hormones but I'm now trying to learn what the different fats actually do. I...

jinkty‎, 04-18-2016 11:11 AM
04-18-2016, 11:11 AM Go to last post
0 400

For mods or anyone, am I allowed to attach papers to posts?

I just started posting in the nutrition section. If I wanted to attach a paper/review that was not open-access, am I allowed to do that? For example, here's an excellent review on aspects of muscle protein synthesis that I have access to through my university:...

Heisman2‎, 04-11-2016 08:11 PM
04-12-2016, 05:23 AM Go to last post
1 542

Cool The Official Warrior Diet Discussion Thread

This thread is for discussing the fundamentals and proper application of the WD. "The Warrior Diet" by Ori Hofmekler: Taken from the website: "Its premise: eat one main meal at night, avoid chemicals, combine foods adequately and challenge your body physically....

jdmalm123‎, 01-11-2009 11:52 AM
36 Pages
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04-11-2016, 08:49 AM Go to last post
1,061 386,121

Supplemental digestive enzymes (amylase, cellulase, papain etc) - Your take on it?

TL;DR at the end Over the past year or so I’ve developed some digestive issues in regard to absorption and motility, causing massive fermentation in the colon. Bloating, farting and frequent loose stool are the result. Consuming anything with onions causes the worst symptoms, including cramps...

Bonuman‎, 05-16-2013 06:48 PM
04-08-2016, 08:29 AM Go to last post
10 8,310

Heated carbohydrates, proteins, fats

Hi, I checked in the search post but I could not find such topic (If there was, kindly share the links) Anyway, I was going through web searching about good and bad protein, carbs, fats also what will happen If you heat them (boil, cook, fry, etc) Came to conclusion as follows Protein:...

Janonis‎, 04-06-2016 11:44 AM
04-07-2016, 09:44 AM Go to last post
3 494

No-no's of body building

Thinking you are healthy by simply adding nitrogen (aminos and protein) and strength training to your daily routine to be buffed or chiseled while ignoring baseline nutrition is like growing corn with only nitrogen based fertilizers. The corn grows up, looks beautiful and garners gushing comments...

Drbwiley‎, 04-02-2016 09:17 AM
04-03-2016, 08:33 AM Go to last post
5 1,207

For those who try to maximise muscle protein synthesis

Disclaimer: for most hitting their daily protein requirement is the most important thing. This thread is about spreading your protein over the day in order to achieve optimal protein synthesis. These ideas have not been proven (yet) to make a meaningful difference for real world muscle gains. ...

Mrpb‎, 08-14-2014 05:56 AM
13 Pages
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03-31-2016, 12:24 PM Go to last post
362 65,275

Carbohydrate timing

Does anybody else get all of their carbs for the day post workout? ive stopped doing carb back loading and waiting until 3pm to train, instead now I get up, train in the morning fasted and get about 430 g of carbs consisting of fast digesting micronutrient packed foods like loads of different...

222gym3‎, 08-18-2015 07:35 AM
03-30-2016, 11:39 AM Go to last post
6 2,012

What is the calculation for sodium intake?

I'm not interested in the one size fits all 1500-2300 mg recommendation. I find it highly implausible that a sedentary man or woman with 110 lbs of lean mass has the same sodium requirements as myself. Call me compulsive, but I've built my own meal plan in to an excel sheet with all the relevant...

wulfio‎, 01-22-2016 07:59 PM
03-30-2016, 11:18 AM Go to last post
4 3,467

Question Recomp/ UD 2.0 question

Hey, I am looking to recomp currently before bulking. There is a long story in my log as to why, but cliffs are serious injury, lost ~14lbs in 12 days in hospital. I am looking at doing a recomp with UD 2.0 principles, just not as severe. Maintenance Calories = 3200 Deficit Days = 2640...

Bh44‎, 05-25-2015 06:35 PM
03-24-2016, 12:48 PM Go to last post
9 5,590

Metabolism Building. How?

Posts from Joe Donnelly's Facebook Page He's claiming that he's maintaining at 7000+ calories a day. He here claims that he achieved it by using a technique...

Armesh‎, 10-21-2015 11:05 AM
03-24-2016, 12:41 PM Go to last post
8 3,751

Does Egg yolk cause damage to your liver ?

The thing is I love egg. Eat a lot of egg, minimum 8-10 whole eggs per day. I read somewhere that egg yolk can damage your live or cause somewhat negative effect to the liver. Is it true ? If possible, can you share some scientific sources of information about this issue as well. I like to...

Vinc7‎, 11-14-2015 03:49 AM
03-23-2016, 03:22 PM Go to last post
17 7,608

Thoughts on my blood test results? 25 yrs old

For the past year I have been feeling constantly tired and put on a bunch of weight. In January of this past year I started hitting the gym pretty hard. I have always been one who was genetically gifted when it came to building muscle and getting ripped until this past year. I went to a local...

Alexbailey228‎, 03-22-2016 09:40 AM
03-22-2016, 01:34 PM Go to last post
1 817

Understanding cancer

I originally wrote this article for a website that was shut down back in February. I was thinking of other places where I could post it and then thought of this forum. I wasn't sure in which sub-forum to post it, but I figured that people in an Advanced Nutrition forum may be interested in this. ...

The_cannibal‎, 03-17-2016 10:29 AM
03-21-2016, 07:22 PM Go to last post
3 1,183

Lightbulb How much protein goes to muscle repair?

Hi guys, I'm new! I'm trying to cut weight, but something about this whole deficit deal doesn't add up. I was wondering if a significant amount of protein goes into rebuilding muscle after a workout. Example: Mike did a workout consisting of intense cardio and lift-till-fail weight training....

Ajvck1995‎, 03-16-2016 06:05 PM
03-16-2016, 06:05 PM Go to last post
0 1,024
2 3,481

Fineli - National Food Composition Database in Finland

While living in Finland, I discovered a national website called "Fineli", which is the National Food Composition Database in Finland maintained by the National Institute for Health and Welfare. Although it is a Finnish website, it is also available in Swedish and English language. I suggest...

Elokuu‎, 03-10-2016 11:24 AM
03-10-2016, 10:31 PM Go to last post
2 1,495

Minimum Nutritional Requirements

What I would like to see is a thread of minimum nutritional requirements for the purpose of bodybuilding. In the regular nutrition section, it looks like people are overthinking their diets to a large degree. Here are my suggestion: - 1 g of protein / lb of lean body mass, - some fruits and...

wave_length‎, 01-11-2009 05:12 AM
3 Pages
1 2 3
03-09-2016, 11:46 PM Go to last post
85 60,099

Digestive Issues

Hello! My name is Kristina, I'm 26, and I'm currently training to compete in my first figure competition. I've been working out for about 3 years now and my nutrition has stayed relatively the same. About 7 months ago I noticed a lot of extra bloating. Had a bunch of tests done, and all came back...

Kmh53014‎, 02-27-2016 04:13 AM
02-27-2016, 06:25 AM Go to last post
1 1,779

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