Lately I've been getting a lot of questions and honestly i dont have the time to answer them individually. This is NOT a diet - because there is no generic keto diet. Different strokes for different folks, so i dont write diets and post them up, if i did that i would be doing injustice to the person following it. Diets are supposed to be customized based on a number of factors including bodytype, bmi, bodyfat%, musculature, experience in dieting etc.
These are guidelines to be followed when running keto. Just Fyi i am a carb guy - i do not recommend keto anymore. keto is a good diet for the less experienced. You want to stay big, stay full, stay shredded, carbs ARE the way to go. That said, i am not knocking on keto. Its very good if you are starting out, and results are guranteed and the risks of screwing up are lesser.
So here we go.
a) when in doubt of proportions always add green beans or fresh spinach to your meals. you should always remain FULL during the day. not being full leads to binge eating because of pangs of hunger.
b) being on keto does not mean no trace carbs - do not count carbs from green veggies like mushrooms,spinach, green beans, except for your last meal.
c) milk and dairy and breads directly is a no-no. caesinate protein is good meal replacement at night time.
d) keto is about FAT. make sure all your fats are from EFA's. rotate you EPA/DHA fat sources each meal i.e. one meal almonds, another fish oil then almonds then seseme oil etc.
e) Easiest way to do keto is to cook low fat diet and then consume the fats in a calculated maner i.e. lets say your meal has 4g of fat from chicken then you need to compensate 11g of fat which is about little less than 1tbsp of oil. so just drink the oil straight up or 11 fish oil caps.
f) Weight ALL YOUR FOOD. no eye balling.
g) wake up first thing in the AM on your non training days and consume 10g of creatine mono on an empty stomach. proceed to do 40 mins of low intensity cardio. your post workout shake need not have fats in it. from this meal on keep doing fats+ protein + green veggies off each meal.
i) remember to attain ketosis, simple carbs HAVE to be avoided. however to avoid catabolism you need carbs intra and post workout. intra and post workout nutrition is the most important part of your nutrition plan.
j)So by rule of thumb on keto - till you are 3 weeks out take 30g of sugars while you train and post workout 20g of dexterose with your whey protein isolate.
k) if you feel you are looking flat - that is fine. after 3 weeks get back to us and i will teach you the concept of a refeed.
l) The quickest and best way to jump start your metabolism is a steady hit of cardio for 2 weeks then scale back. which means start off with 7 days of cardio and stretching to get into the routine, then cut back to 4 days of cardio and 4 days of weight training.
j) keto opens up your body to low resistance, make sure you take a ton of antioxidants and 2x your multivitamin. you also need zinc pre and post workout 50mg
k) avoid stuff like peanut butter as much as you can on keto. just go with oils, much safer to measure and no chance to cheat.
Source - Kris balak. A very good friend of mine who helps me set up my nutrition plan all year round.
Showing posts with label bodybuilding nutrition. Show all posts
Showing posts with label bodybuilding nutrition. Show all posts
Sunday, February 13, 2011
Monday, October 4, 2010
Health Benefits of Eggs
1. Eggs are great for the eyes. According to one study, an egg a day may prevent muscular degeneration due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.
2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lute-in and zeaxanthin in eggs.
3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
8. Eggs are one of the only foods that contain naturally occurring vitamin D.
9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
Source: Dorian yates discussion forum
2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lute-in and zeaxanthin in eggs.
3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
8. Eggs are one of the only foods that contain naturally occurring vitamin D.
9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
Source: Dorian yates discussion forum
Sunday, December 14, 2008
Soy Protein – Good or Bad?
Soy is fairly inexpensive protein source and has a complete amino acid profile. It is in fact regarded as the best vegetarian protein source. Then why many bodybuilders fear it?
In fact even I used to fear soy protein but not any more!! As I don’t hold any degree for nutrition I will simply lay down the results of some research and some quick facts. After reading this, I am sure that I will leave you with a clear mind to make a wise decision. In all the places I will be using whey as reference as most of us consider whey as the best protein. hy Soy? The PDCAAS score
In all the protein related stories on the net or papers, egg white protein is taken as reference(egg white protein is regarded as complete and is given a neutral score of 1 in all reference). One of the most accurate protein quality measuring factor is Protein Digestibility Corrected Amino Acid Score(PDCAAS). Having PDCAAS as a reference, in comparison to egg both soy and whey share the same score. Many people consider beef as perfect protein, but even beef scores only 0.92 in PDCAAS in comparison to “1” of Soy, which leaves us with a positive attitude towards reading further.
Essential Amino Acids
Essential amino acids(EAA) are group of amino acids which can’t be prepared by our body and needs to be supplemented through diet. This is the reason why experts suggest us to take a gram or even more of protein per pound of bodyweight. Many of the bodybuilders consider “whey gold standard” as the best protein source in the world. But “whey” necessarily need not be the “best”. To get a clear picture of the amino acid profile look at the table below.
| Soy Vs. Whey Protein | mg EAA per g of Protein | |
| Amino Acid | Soy Protein | Whey Protein |
| Isoleucine (BCAA) | 49mg | 54mg |
| Leucine (BCAA) | 82mg | 89mg |
| Valine (BCAA) | 48mg | 82mg |
| Histidine | 19mg | 16mg |
| Lysine | 64mg | 88mg |
| Methionine | 26mg | 32mg |
| Phenylalanine | 38mg | 32mg |
| Threonine | 38mg | 65mg |
| Tryptophan | 14mg | 22mg |
| Totals | 378mg | 480mg |
The Arginine Factor
Arginine is a non-essential amino acid which helps in fighting both physical and mental fatigue. Arginine is used in the preparation of nitric oxide which relaxes the blood vessels and helps the body get rid of the toxic substances like ammonia and also used in the preparation of glutamine and creatine by our body. Studies have shown that arginine is used in the formation of protein and it also stimulates the release of growth hormone and prolactin(Prolactin (PRL) or Luteotropic hormone (LTH) is a peptide hormone primarily associated with lactation). And the list goes on and on…
This is the reason why the nitric oxide(NO) supplements evolved in the industry and claimed skin bursting pumping experience in the gym. So here instead of saying much about soy I present to you a table which establishes the amount of arginine per 100g of whey and soy.
Arginine - Soy vs. Whey Protein
| Soy Vs. Whey Protein | Arginine per 100g of Protein |
| Soy Protein | 7.6g |
| Whey Protein | 2.9g |
The Glutamine ratio
Glutamine is a non-essential amino acid which acts as a cell volumizer by hydrating the muscle cells. In addition to this glutamine is also known to increase the nitric oxide balance in the body, increases the growth hormone production and also known to exhibit anti-catabolic effects.
So a bodybuilder looking to get solid gains consume 3-5g of glutamine 2-3 times a day. So here I present to you a table that shows the amount of glutamine per 100g of soy and whey.
Glutamine - Soy vs. Whey Protein
| Soy Vs. Whey Protein | Glutamine per 100g of Protein |
| Soy Protein Concentrate | 10.5g |
| Whey Protein Concentrate | 4.9g |
In addition to arginine and glutamine, soy also contains Isoflavones. Isoflavones help to reduce soreness and inflammation and thus improve recovery. They also show powerful antioxidant capabilities. But this is the compound which has given soy the ‘feminizing’ character in the bodybuilding arena. There are many scientific studies which state that isoflavones increase the female hormone count and reduce the level of testosterone and more specifically reduces muscle growth. But there are only a handful of studies which concludes about the estrogen effects but most of the studies conclude that there is no adverse effect on the levels of testosterone or muscle growth due to isoflavones.
In a 2007 issue of the journal of international society of sports medicine, researchers reported that subjects who were fed either with soy or whey or a combination of both(while also following a resistance training program) showed no differences in free and total testosterone levels – all groups also made similar gains in lean muscle mass. The findings thus concluded that soy was in fact not an inferior source of protein as suggested by earlier studies.
Soy is made up of three major isoflavones called fenistein, glycitein and daidzein which are also referred to as phytoestrogens (meaning plant estrogens) and are similar to the chemical make up of our body’s own natural hormones estorgen. But research has shown that they are very weak (approximately 1000 times weaker than estrogen).
“While isoflavones do act to regulate the production and levels of estrogen within the body, for them to actually increase the body’s estrogen levels, and thus compete with the anabolic effects of testosterone, a person would have to consume incredibly large amounts for very long period of time,” says Bodybuilding nutritionist CHAD NICHOLLS (nutritionist of 8 times Mr.Olympia Ronnie Coleman)
Since numerous people supplementing with soy got similar effects like whey, if they had negative effects on testosterone, gains wouldn’t be the case. Basically the effects of feminizing compounds were tricky with explanation: the pseudo-like estrogen may attempt to battle with testosterone, but they are not strong enough to battle with testosterone and produce a negative effect. So just as whey can build muscle, soy can also build muscle.
References
Kalman, D. et al.(2007)Effect of protein source and resistance training on body composition and sex hormones. Journal of the International Society of Sports Nutrition.
Cadow, D.G. et al.(2006). Effect of Whey and Soy Protein Supplementation Combined with Resistance Training in Young Adults. International Journal of Sports Nutrition and Exercise Metabolism.
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