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Forum: Advanced Nutrition

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

about protein synthesis & recovery

so is protein synthesis pretty much the only big thing in recovery. i mean at a smaller level obviously there's sleep and nutrition and maybe weird **** like hot/cold showers, active recovery. but let's suppose all that is in check... recovery will only be dictated by protein synthesis, or am i...

sssebastian‎, 01-13-2014 07:43 PM
01-14-2014, 07:19 AM Go to last post
2 726

Prepping for a fitness shoot

What is the protocol to prep for a fitness Photoshop in terms of diet? I have my first shoot coming in 20-25 days time and I have NO idea how to manipulate carbs/water and look dry on the day of the shoot. How should I work towards looking good on the day of the shoot? Can someone guide me on...

Zody‎, 01-11-2014 01:35 AM
01-11-2014, 12:26 PM Go to last post
1 749

crazy nutrition question i cant answer

So my cousin comes to me and he has been clean bulking for a 5 month term looks awesome. He did it natty he is 29. But his way of clean bulking is off the wall. He cycled his carbs on a 400 to 500 over his maintenance. His schedule is he had a 3 day split. On his lifting days he ate 300 carbs based...

frontiermuscle‎, 09-10-2013 08:26 PM
01-10-2014, 06:47 PM Go to last post
8 1,923

WHEY before workout reduces cortisol level, SOYA protein doesn't

We all know that strength athletes build up more lean body mass if they consume whey rather than soya protein or fast carbohydrates just after a training session. Earlier this year the authors of that same study published the results of another study in which pre-training whey supplementation...

missttl‎, 01-08-2014 10:20 AM
01-08-2014, 06:44 PM Go to last post
1 706

no eating after gym

Hey guys 1st post but have been using this site as a reference for a while. Im new to lifting but super enjoy the gym I want to lose 5kg and stack a heap of muscle next Year. Now I gym at 7 - 8pm at night 4 - 5 times a week. Works well hoe from work then change head off to gym home protein shake...

supportplayer‎, 12-16-2013 02:05 AM
01-08-2014, 11:39 AM Go to last post
4 1,282

Question "The Every Other Day Diet" (EOD) This sounds interesting to me. Lemme know what you peeps think about it....

TaRockula‎, 01-08-2014 01:06 AM
01-08-2014, 11:31 AM Go to last post
1 1,034

High blood sugar levels make you look older

The latest indication comes from Leiden University Medical Center in the Netherlands and will be published soon in Age. According to the article, the higher your glucose level, the older your face looks. The researchers suspect that a high glucose level causes more molecules like pentosidine to...

missttl‎, 01-08-2014 10:18 AM
0 443

Does fat+protien slow casein down even more like it does whey?

Some updates (see below): 1. I have always heard casein takes 6 hours to fully digest, but what does this actually imply. If someone takes in 30g with say fish oil caps and ground chia seeds in their shake, does it gradually digest/abosrb/used during those 6 hours like normal or think it takes...

JHizzle4Rizzle‎, 12-18-2013 09:45 AM
01-07-2014, 11:02 AM Go to last post
11 1,015

Quick Request: Peer-reviewed articles on eating before bed.

Hey guys, I'm looking for any peer-reviewed studies which specifically address the consumption of meals shortly before bed and how they affect (or rather do not affect) weight gain/loss. If you could just link them for me, I will bookmark them and give you my measlies. It would be greatly...

ODBM‎, 01-03-2014 05:43 PM
01-03-2014, 09:45 PM Go to last post
2 763

Pre workout and cortisol

I had a 4 point saliva test done that showed my cortisol levels were elevated right around the only time I'm able to workout. I guess not much surprise there. My question is, will a pre workout make issues worse. Will it further spike my cortisol and put me into a catabolic state throughout the...

DStanley3‎, 12-31-2013 01:17 PM
12-31-2013, 01:46 PM Go to last post
4 656

Protein Cycle Intake Theory

J Int Soc Sports Nutr. 2012 Sep 8;9(1):42. doi: 10.1186/1550-2783-9-42. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. Bosse JD, Dixon BM. "Baseline protein intakes averaged ~1.31 g/kg/day (Tables ​(Tables33 and ​and4),4), short...

hanswu‎, 12-31-2013 12:38 AM
12-31-2013, 09:54 AM Go to last post
1 580

New Calorie Determination Formula

Am J Clin Nutr. 2013 Nov 20. Energy requirements in nonobese men and women: results from CALERIE. Redman LM, Kraus WE, Bhapkar M, Das SK, Racette SB, Martin CK, Fontana L, Wong WW, Roberts SB, Ravussin E; for the CALERIE Study Group. Design: Energy requirements were determined for 217 healthy,...

hanswu‎, 12-30-2013 03:01 AM
12-30-2013, 03:01 AM Go to last post
0 809

Exclamation Pre fasted workout supplement

I've been doing Intermittent Fasting (16:8), for convenience. Is it OK if I don't take BCAA pre workout? I only have ON GS whey shake, maybe I'll get me some BCAA when my budget allows me to. The workout occurs after about 15 hours of fasting, followed by a protein shake and a huge meal. ...

xFormerFatso‎, 12-06-2013 06:49 AM
12-28-2013, 10:56 AM Go to last post
4 657

Max protein per meal

I usually have +80 grams of protein at breakfast ( I do IF ) Is it too much that some will go to waste or is it all good as long as I hit my total daily protein intake at the end of the day? Also, Is it OK to have ~1500 calories in one sitting? thanks :D

xFormerFatso‎, 12-10-2013 10:19 AM
12-26-2013, 01:00 PM Go to last post
6 955

Exclamation Shocking nutritional secrets exposed! Super advanced technique!

The secret is called, stop overcomplicating this ****. People just don't know when to stop searching for "advanced techniques" When all they really need is to SIMPLIFY THEIR DIETS. Take a guy who does IIFYM vs a guy who does portion control. Which one is busting their ass off doing...

Solarwile‎, 12-21-2013 10:50 PM
12-23-2013, 10:42 AM Go to last post
1 817

Unhappy please help completely clueless about nutrition.

Hello everybody, please could somebody explain portion sizes i"m from the UK I"'ve just started really trying to eat clean. But everything's measured in cups? I currently weigh 145lbs have a lots of body fat 25% it hurts to say lol. According to a plan I need to eat 1656 kcal consume 168g...

kezza198121‎, 11-28-2013 11:43 AM
12-22-2013, 01:35 PM Go to last post
6 842


Is there a thread or a good web page on conversions for food. For example: oz's to table spoons, teaspoons to cups, that type of thing. I am looking for a comprehensive sheet for quick reference on the go. I plan to take a picture and keep it in my Iphone. Perhaps someone has some good info for...

MACIT32‎, 12-20-2013 07:10 AM
12-20-2013, 01:46 PM Go to last post
2 401

Exclamation advice on calorie intake

not sure if this is the right place to put this. sorry if its not. so let be start off by telling you what i do daily. currently i'm at the gym 5 times a week fo around 2 hours. working a different muscle group each day doing high rep low weight lifting. i ride my bicycle there wich is 8 miles...

xxdarkfury01xx‎, 12-17-2013 12:13 AM
12-17-2013, 06:40 PM Go to last post
3 546

Intermittent Fasting while on Bulk for Growth Hormone Surge

I have read that intermittent fasting while on bulk can provide the body with a surge of GH. Does anyone know much about this or tried this whilst on a winter bulk? I cannot post the url so will be in the first post Thanks

ParkRacoon‎, 12-15-2013 06:56 AM
12-15-2013, 10:17 AM Go to last post
12 1,499

Arrow Vitamin B-12 high...

I got my blood work done and results came in. My Vitamin B-12 is at 903 pg/mL...... the range is 211-946 according to LabCorp. High vitamin B-12 is usually associated with liver disease...should I be worried? Any way to decrease levels?

District‎, 11-18-2013 03:58 PM
12-13-2013, 01:28 PM Go to last post
5 1,548

High Calorie and High protein thought...

Hey people! Getting serious for 2014 onwards, logs the lot! So, reading aticles on cycles like preworkouts etc and stims that need to be cycled which is understandable... However this got me thinking... Every once in a while would it not be a good idea to have a week off a high cal and...

Gnrl‎, 12-12-2013 11:06 AM
12-12-2013, 01:32 PM Go to last post
1 552

Is there a resident LEANGAINS/IF expert here who answers questions?

Need some help setting Calorie Totals and Macro Compositions. Berkhan is impossible to get in touch with, but I read on his site that there might still be some knowledgeable proteges of his hanging around here and helping ppl like me out? Questions: 1) Recommended protein totals? - - I was...

John1234567‎, 11-22-2013 02:05 PM
12-12-2013, 10:58 AM Go to last post
7 1,066

Increasing Basal Metabolic Rate

How would one go about increasing their basal metabolic rate while staying at the same weight?

parachuter‎, 11-14-2013 04:45 PM
12-10-2013, 06:36 PM Go to last post
24 2,522

Fasted early morning cardio.

I've been doing 16/8 IF and enjoying it so far. I have an early 5K race though today, and I will have to stay in the fasted state for +7 hours after finishing it. Would that be Okay, given I had enough macros the day before, last meal was about 8 hours ago, and that I'm in a slow bulking...

xFormerFatso‎, 11-28-2013 09:54 PM
12-06-2013, 09:26 AM Go to last post
6 1,042

Too much sugar?

I consume +120 grams of sugar every day, a mix of complex and simple sugars. Is that ok?

xFormerFatso‎, 12-02-2013 12:28 PM
12-06-2013, 09:19 AM Go to last post
5 627

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