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Forum: Advanced Nutrition

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

Is rate of glycogen depletion different from person to person?

I'm just over 3 weeks out from my first competition. I'm eating at what is said to be my maintenance calories (according to the harris benedict formula) but am still losing weight at a rate I'm fairly happy with (I have a very high tolerance - need to eat well above maintenance to put on weight)....

mwshate‎, 07-17-2013 12:43 AM
07-22-2013, 08:11 AM Go to last post
1 599

Vitamin A, How much is too much.

Anyhow, I heard more than 2,500iu from a multi of vitamin A from retinol can cause a decrease in bone mass and hair loss. (the real number is 5,000iu, but you have to assume you get some retinol from food.) Anyways, I like how AST Multi Pro 32x looks, but you take it twice a day meaning...

Tvizz‎, 02-16-2011 06:19 PM
07-22-2013, 08:09 AM Go to last post
10 4,456

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
07-18-2013, 11:53 AM Go to last post
39 26,116

Unhappy Cravings in the evening?

I love working out and I push myself hard in the gym in the mornings but I get so mentally weak with cravings in the evening and I tend to indulge in either chocolate or toast. How do you stop yourself? Any tips?

yazL92‎, 07-10-2013 01:47 PM
07-18-2013, 11:44 AM Go to last post
8 676

Eating carbs alone

People, Does it matter if I eat carbs alone? For example, eating a bowl of fruit or oats in the breakfast without any protein/fat to lower the GI. Does the body gets more resistant to insulin eating just the carbs or gain more BF this way? It's better to have meals always with carbs and...

john201‎, 07-07-2013 12:34 PM
3 471

How many calories?

How do I calculate the number of calories that I need to consume in a day? I'm looking to lose fat and gain muscle and I think that I'm not taking in enough calories and storing fat...but I don't really know that for sure. Please help! Thnx, Tim.

kilgoreta‎, 07-14-2013 09:32 AM
2 364

LDL Cholesterol and Atherosclerosis?

Hi, I was wondering if LDL cholesterol is linked to atherosclerosis and thus cardiovascular disease? I have seen people that claim the link between LDL cholesterol and atherosclerosis is weak or even non-existent. I have heard that there really isn't any science confirming a link between the two....

CMDHowie‎, 07-02-2013 06:47 PM
07-14-2013, 10:31 AM Go to last post
27 1,099

IIFYM how many carbs refeed

On a re feed with IIFYM, how many carbs should i shoot for? Double my usual macros or?

amz1275‎, 05-25-2013 04:49 PM
07-13-2013, 08:21 PM Go to last post
4 1,304

Cool Refeeds

Hey guys, jus got a quick question about refeeds. I have been in a defecit for a good 4 months now and I was wondering if I would benefit from implementing a refeed? I'm at about 13% now and I just want to shift last 5 pounds or so before a lean bulk. Also how much do you increase calories/carbs...

Bensfitness101‎, 07-12-2013 06:25 PM
07-13-2013, 11:01 AM Go to last post
4 411

Proper Pre&Post Workout on IF

If anyone with good knowledge of IF could answer that would be great! So I've recently decided to try a Keto IF diet. I really don't eat a lot of carbs in a day to begin with, so when I started IF I started eating even less carbs since I didn't really need it. Anyways, my question is that, I...

JayE147‎, 07-08-2013 10:33 PM
2 382

IF proper scheduling question.

If I wake up at 3:30am and work until 4:30pm (not being able to get in the gym until 6pm) when would be the best time to have my 8 hour eating window. I was under the impression that your suppose to workout while fasted on IF.

CaliMuscle92‎, 06-18-2013 09:32 AM
07-11-2013, 03:23 PM Go to last post
13 718

Why do you need carbs?

How come you see one side of diet plans suggesting macro-moderation or some sort of balanced ratio with carbs typically being the highest, but then when you see what the pro bodybuilders are eating like coleman, cutler, heath, arnold etc it's like 85-90% protein and a bit of brown rice or potatoes....

mattvdh‎, 06-12-2013 07:12 PM
15 1,606

Am I not eating the right carbs?

New to the forum, but have been working out since February. I started in Feb. at 200lbs and weak, I became addicted to my results and now weight 168lbs while not trying to lose muscle. I started with mostly cardio so I could burn fat and succeeded, while doing so I was still eating some carbs...

mholler64‎, 07-09-2013 08:52 PM
07-10-2013, 08:05 PM Go to last post
2 889

Not another nutrition plan...

Hey guys, so I'm looking to try and take my gains to the next level. I've been lifting for about 2 years, seriously lifting for 7 months now. I feel like I should have come a lot farther than I have, and I know it's mostly my nutrition in-take that's holding me back. I'm currently using a 5/3/1...

Cyris93‎, 07-08-2013 09:29 PM
1 281

Do you take into consideration exercise intensity when determining activity level

For example I work out using a trx suspension trainer 5 times a week for half an hour each session (30 minutes exercise, not warmup and cool down) and despite being in great shape I'm dying at the end. So my activity level would technically be moderate (150 minutes a week) but that would only put...

HitFire52‎, 07-08-2013 03:47 PM
1 598

Cut, Bump and Blitz Nutrition Plan. Hows it look?

Alright, so I've recently been trying to change up my nutrition. I've been in the process of trying to lean out and now I'd like to build some muscle but still somewhat maintain my lean figure. I've also always wanted to try carb cycling. I love the idea of a planned out schedule of cut days and...

Allen378‎, 07-07-2013 06:48 PM
1 712

Question Beginner Need Help/Advice

I just started getting into the whole lifestyle of lifting weights and getting into shape. At first I just wanted to lose fat and lose some pounds. As I started working out and going to the gym almost every chance I got I realized how much I enjoyed lifting weights and the feeling I got afterwards....

BowserNX‎, 07-07-2013 05:17 PM
1 280

Is there a "good" and "bad" fat?

Is there a difference between eating clean healthy foods and gaining fat, and eating dirty unhealthy foods and gaining fat? For example eating at a calorie surplus but having salmon and lean beef compared to McDonalds and chips? Can your body recognize the difference between the more natural of the...

Conster‎, 05-05-2013 08:51 AM
07-07-2013, 02:51 PM Go to last post
19 1,099

Benefits of a higher fat intake?

Are there any real superiorities that come with a fat dominant diet?

Stjimmy12‎, 07-01-2013 07:10 AM
07-06-2013, 02:31 PM Go to last post
12 865

gain muscle mass and not fat

Hey guys. I want to gain lean mass. I'm eating 200 grams of protein , and about 370 grams carbs a day , that's split up into 6 meals. My 7th meal is before bed and that's just protein, like 4 eggs etc... i increased my calories from 2200 too 3700 with olive with each meal and pre/post workout. My...

chadwin05‎, 06-23-2013 01:54 PM
07-05-2013, 07:39 AM Go to last post
5 799

Trying root out all broscience in my diet!!

Hey guys, new to the forum and have been dedicatingly working out since january but have been lifting in the gym for about 5 years now. One thing i have found myself constantly obsessed with is nutrition lately, especially since im going into pre med. But i read so many articles about "true...

AlexJeeper‎, 07-03-2013 02:26 PM
07-04-2013, 03:09 PM Go to last post
5 458

Alan Aragon, bestow your wisdom upon us. "Not eating carbs after working out"

Greetings Alan, I would be much obliged if you could elaborate on the following matter: In a conference in Ireland where Kai Greene and George Farah participated, Farah claimed that eating carbs directly post workout would hinder the body's own production of growth hormones. Now I know that...

Mackan58‎, 06-09-2013 09:45 AM
07-03-2013, 10:29 PM Go to last post
13 2,413

Macros to mac hoes?!?!?!?

I currently am 5'8 ,180lbs, 12% bodyfat. I really want to get down to 170lbs at 8% bodyfat. Does anyone have any advice on good macronutrient/refeed ratios. 4 days of the week 20f/40c/40p -2000kcal 2 days of the week 40f/10c/40p-2000kcal (keto days) 1 day of the week 10f/50c/30p-2500kcal...

SuperManDan8‎, 07-02-2013 07:11 AM
07-03-2013, 10:22 PM Go to last post
3 319

All in one meal? Is it possible?

I have dysosmia and dysgeusia. These are nerve disorders related to some medical problems I had about eight years ago. The result is that my sense of smell and taste are often times distorted and certain smells and tastes don't fully register (or are just terrible). Believe it or not, this has been...

OneTrick‎, 06-30-2013 06:36 PM
07-03-2013, 06:13 AM Go to last post
10 947

Will taking Multi-vitamins during IF (fasting period) break the fast?

Just curious if taking my vitamins and prescribed medication will break my fast?

AxeToFall‎, 05-29-2013 02:30 PM
07-02-2013, 10:53 AM Go to last post
11 1,849

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