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Forum: Advanced Nutrition

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

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, 12-30-2013 11:38 PM
12-31-2013, 08:54 AM Go to last post
1 574

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 02:01 AM
12-30-2013, 02:01 AM Go to last post
0 798

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 05:49 AM
12-28-2013, 09:56 AM Go to last post
4 641

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 09:19 AM
12-26-2013, 12:00 PM Go to last post
6 939

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 09:50 PM
12-23-2013, 09:42 AM Go to last post
1 807

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 10:43 AM
12-22-2013, 12:35 PM Go to last post
6 827


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 06:10 AM
12-20-2013, 12:46 PM Go to last post
2 398

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, 12-16-2013 11:13 PM
12-17-2013, 05:40 PM Go to last post
3 542

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 05:56 AM
12-15-2013, 09:17 AM Go to last post
12 1,461

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 02:58 PM
12-13-2013, 12:28 PM Go to last post
5 1,519

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 10:06 AM
12-12-2013, 12:32 PM Go to last post
1 545

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 01:05 PM
12-12-2013, 09:58 AM Go to last post
7 1,057

Increasing Basal Metabolic Rate

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

parachuter‎, 11-14-2013 03:45 PM
12-10-2013, 05:36 PM Go to last post
24 2,512

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 08:54 PM
12-06-2013, 08:26 AM Go to last post
6 1,033

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 11:28 AM
12-06-2013, 08:19 AM Go to last post
5 620

Lightbulb Daily macro averaging - any basis for this

Not trying to go down a rabbit hole here about diet strategies, strictly asking out of academic/personal interest: I'm on board with the notion that over the course of a week/month/year, average intake matters more than any one day in isolation. However, I'm curious if research has been done...

Vercingetorix83‎, 12-04-2013 06:57 PM
12-05-2013, 08:41 PM Go to last post
2 420

Couple of questions about sugars

Hi, registered just to ask these. 1. Is it true that the only way fructose can be processed is through the liver, and if so, is it true that it can only handle about 50g of fructose a day? Also, what happens if you eat more fructose than your liver can handle? 2. Is it true that fructose is...

littleb28‎, 12-02-2013 10:26 PM
12-05-2013, 11:00 AM Go to last post
2 488

Pre-bed shake & GH

Hi, I was wondering: every night before I go to bed, I drink a casein shake, which makes me get up once or occasionally twice each night. Now, since GH takes a couple of hours to peak during sleep, does getting up to go the toilet interfere with this? Will my body still produce enough GH...

LaViidaLocaa‎, 11-26-2013 10:52 AM
12-04-2013, 12:29 AM Go to last post
12 898

Whey protein causing increase in liver enzyme tests?

I have been under a diet consisting of 200g carbs and around 200g protein and 50-60 grams protein. I have my blood test the other day come back with my liver enzymes being " slightly elevated. I have been thinking alot about what could have contributed to this. I have narrowed it down to the...

Thereoutthere89‎, 08-29-2013 04:32 PM
12-03-2013, 05:03 AM Go to last post
16 8,286

The Truth about IF - HGH NOT Anabolic WTF?

Hey guys, I've just checked out a new video by IFBB Pro Ben Pakulski on IF and Growth Hormone.. He says, 'Growth Hormone is NOT anabolic on physiological levels, you're not going to get bigger with Intermittent Fasting.' I was like WTF? What's your opinion about this claim? If that's true,...

GetBigs‎, 11-19-2013 11:46 AM
12-03-2013, 04:51 AM Go to last post
9 1,347

Why doesn't skipping BrkFast on IF result in lower energy/focus? Explain with science

I suffer from poor energy levels throughout the day, but after a Blood Test that showed nothing I've realized I just need more sleep than most (7.5 or 8 solid hours isn't enough for me, I need 9). I used to IF, for about a year, I didn't look at the science, it just felt natural for me. I...

ForeverPulling‎, 10-22-2013 12:28 PM
11-28-2013, 11:22 AM Go to last post
9 1,831

Minimum amounts of saturated fat

I've been thinking about saturated fat as I eat very clean. Currently on mini cut at 2400cals 140p, 120f and the balance in carbs. Of my 120g fat about 20g comes from saturated fat (bread, butter, milk, an egg a day etc). Is that enough? Is there a minimum suggested amount of saturated fat? We...

Time4New‎, 11-25-2013 01:46 PM
11-28-2013, 04:47 AM Go to last post
7 922

Filling remaining calories on a bulk.

What difference would the type of calorie make? If I meet my 0.8-1g/lb for protein and 0.4-0.45g/lb for fat, and fill the 60% of the remaining calories with some complex carbs ( veggies/fruits ) Best advice on filling the remaining 40%? ICE CREAM? Those remaining calories are often about...

xFormerFatso‎, 11-27-2013 06:32 AM
11-27-2013, 09:30 AM Go to last post
2 725

Complete proteins

Would nuts like cashews, pistachios or walnuts combined with legumes like peanuts be a complete protein. Also would you have to eat with almonds (which I've been recently told are not in fact nuts) to get a complete protein. I'm just curious... I usually meet my protein intake through other sources...

Dg231109‎, 11-22-2013 09:12 AM
11-26-2013, 07:39 AM Go to last post
1 803

Martin Berkhan's Leangains is truley awesome!!

I tried the 5:2 intermittent fasting diet and it was a joke, then I found leangains, thank god, Im saved! My leangains cut Anyone else getting amazing results using leangains? I am eating like a king every single day of the week and the fat is melting away and my strength is rocketing. I am...

leangains4life‎, 09-24-2013 07:52 AM
11-25-2013, 05:23 AM Go to last post
7 6,752

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