4 Basic Nutrition Rules to Help You Build and Maintain Lean Muscle and Lose Body Fat Explained
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4 Basic Nutrition Rules to Help You Build and Maintain Lean Muscle and Lose Body Fat Explained

February 29, 2020

Some of these clowns on social media
prey on people with these cookie-cutter diet plans that don’t understand how
destructive it can be for a person both mentally and physically. I mean no
question that person will no doubt lose weight but the main question is – is it the
correct way of doing it? Are they losing body fat and gaining and maintaining
muscle? That’s a big question or are they losing weight by releasing a lot of water
retention or are they losing muscle or they losing fat? It’s still
weight loss right? But that is if you’re measuring it by the weightscale but in a
physique show for both men and women they’re judged on their musculature and
aesthetics so holding onto as much muscle as possible is very critical. Let’s
just imagine that again that same person got back on the same cookie-cutter diet
plan and they go back to the way they were eating before but this time they
have less muscle and as a result, they’ll have a slower metabolism which is easier
to get fat and this is pretty common to people who compete and after their show is over they binge eat. They are now
reintroducing that childhood – love and affection foods that they’ve been missing
out for the last 12 to 20 weeks out and food is much like a drug – like heroin,
cigarette smoking, it’s just crazy. It’s so euphoric that no matter how much
food they consume their brain will not stop sending them the signal to stop
eating because the brain wants to protect you and will want to fatten you up in case you put it through that same stressors again – it’s preparing itself.
It hates to be deprived. Have you ever heard of rebounding? Some of these
competitors or even people who lost a lot of weight in a short period
of time will go on this food binge for days maybe weeks and I’ve seen competitors gain up to 20-30
pounds in a week. It’s really not the preparation going
to the contest that I question. It’s the lack of preparation on how to deal with
the aftermath of a competition and that’s where the online gurus tend to
fail. They should also be concerned about your health, not about your pocketbook so
be careful. There’s opportunists out there, I call
them vultures and they just want your money. Do your homework folks don’t
let a picture of someone with a six-pack, a picture of themselves fool you and with false hopes and promises. Don’t get sold get educated.
It’s not more about weight loss it’s more about body fat percentage and
there’s two reasons why we’re overweight or we’re over-fat. One reason for being
overweight or fat is lack of knowledge. Not knowing what to do, when to do it,
what to eat, how much and when because we haven’t learned it. It’s never been
really taught to us. When I consult with my new clients and they learn more
about nutrition I mean, they get amazing results pretty quickly. I mean I had a
client in a week drop about 50 pounds of fat but of course he weighed 330 pounds
to begin with. I had another client a young lady who weighed about 130 pounds
and she lost 5 pounds of fat in a week. So it’s really more about the body
fat percentage and not about the number on a weight scale and I’ll explain more
in a bit. There’s another reason. There’s a psychological reason. How many of you
have a food compulsion or a food addiction? A food compulsion or food
addiction is when if there’s a food that I put in front of you and you can’t say no
to it – no matter how much you’ve eaten already, you cannot stop eating it and there’s actually a reason for that. When we look
at our brain, our brain has two hemispheres. We have the right and we
have the left hemisphere and each hemisphere has in it something called
the amygdala. In Latin, it means almond. It’s the size of an almond and
it’s job is to monitor the entire body except for itself. What happens is
whenever we have an experience, each amygdala on each side of our hemisphere in our brain makes an image or a picture. The right hemisphere is more in charge of
the artistic and creative side of our brain. It functions like emotions,
imagination, intuition, music and the left hemisphere is in charge of logical,
analytical, reasoning, math and science, language, so the right hemisphere is kind
of like your emotions and feelings and so on and the left hemisphere is I call
‘information in – information out’. If you would imagine it’s my 8th birthday and
at my birthday you guys are all invited. I’m surrounded by friends and loved
ones, in my right hemisphere I’m experiencing friendship, love and
connection and then my parents come out with chocolate cake. So the left
hemisphere goes ‘hmm, chocolate cake’ is friendship, love, connection. So when I’m older like 30 and I’m feeling lonely and I want friendship, love and connection –
I eat chocolate cake. I can eat all the chocolate cake in the world
unfortunately, I’ll never experience those feelings but my brain is linked up
or hooked up for that and that’s the whole idea when I teach nutrition, it’s
not depriving yourself but finding out what you really need and what’s
necessary for you to function optimally and efficiently and being that most of
the people that are probably watching this video are more likely into
fitness, I’ll explain how we could eat so that we can better have better results, better fuel and take better care of our bodies because believe it
or not, exercise creates free radicals and free radicals are in charge of
breaking down cells to steal electrons and once you start to do breaking down
continually we want to be able to repair those cells or prevent that as much as
possible. When we look at food, food consists of three macronutrients and
those are proteins, fats, carbs and these help supply energy to the body. With all
these diets out there, there are these online guru’s that can explain simply
what a protein or carbohydrate is. Let me make it easy and possible to understand so you don’t exactly need a biochemistry degree to know this. Speaking of
degree, I got my bachelor’s science degree from Purdue University – Go
Boilers and a minor nutrition in 1998 and before college I worked at GN..
C in my hometown for a few years and I was really into working out in high
school for sports and working at GN.. C at the time seemed like a great idea.
The first day I was captivated and after college I really started working for
sports nutrition company back in California and still to this day I’m
still in the industry but at Max Muscle. I’ve competed in bodybuilding drugfree shows, judged shows but the really passion of mine is to help people with nutrition and
supplementation. All right so let’s move on shall we.
Let’s begin and explain ‘what’s a protein?’ If it has a face, it’s a protein.
If it ran, swam or flew on this earth, it’s a protein and if it grows from the
ground, it’s the carbohydrate. Tough so far. Now when it comes to fats – fats are really important and they can either
come from an animal source or a vegetable source like almonds, avocados,
olive oil, and other good healthy fats and those animal fats I just mentioned like
bacon, butter and lard, grease, those are the ones we want to try to kind of avoid.
So in our diet we need around fifteen to thirty percent of our total calories
coming from fat. This drawing right here is an illustration of a human cell and
we have anywhere between 30 to 40 million cells on average and every
single cell is wrapped in fat called a phospholipid bilayer and inside these
cells – well, let me mention we do need some fat to be able to make more cells
because we can’t make more cells it’s called aging and most of us don’t want
to age prematurely. A really low fat diet can prevent you regeneration your cells because we’re tearing down muscle almost daily and we need to
repair them so we need to create more cells. Follow me? What’s interesting
inside of this cell membrane we have these things called receptors and
receptors are kind of like locks on our doors, they allow certain things to go in
our cells and they allow certain things to go out of our cells and so whenever
we look at carbohydrates, fats or proteins, again when we eat them
they don’t go right into our cells, they first go right into our stomach, they
sit there long enough to get digested. The process of digestion is taking a solid and turning it into a liquid. Our stomach is basically like a blender
and once that food is blended, it leaves our stomach, goes into your
intestines and finally gets absorbed into our bloodstream through a hepatic
pathway, examples of carbs are like oatmeal, vegetables, potato chips so to rephrase
we eat these carbs, it doesn’t go to our muscle cells, goes to your stomach, sit there
long enough to get a digested, once they’re turn into liquid, they leave your
stomach, they go into your intestines and they get absorbed into the bloodstream in the
form of glucose or blood sugar. Have any of you heard anyone say
‘I have high blood sugar’ or ‘my blood glucose levels are high or low’ so
there’s a high and there’s a low. What’s normal?
Normal blood glucose levels is anywhere between 80 and 120. And glucose levels in our blood is measured in milligrams per deciliter (ML/DL) which means how much sugar – milligrams is in how many deciliters or how much fluid or how much
amount of blood and our blood is a lot like water and if I take this water
bottle and I start adding sugar or molasses or syrup in it, it gets really
thick and thick blood doesn’t circulate really well and what’s really going to
happen – your sugars level will rise as we carbohydrates they get digested and go
to our bloodstream, they go to a certain point and once they hit a certain point,
it’s going to get really thick and it can’t circulate and then our body secretes a hormone called insulin. Insulin is the key that binds to every
one of these little cells and shoots all the blood glucose in a form of glycogen
and all that glycogen is is a whole bunch of glucose hooked together and
this is basically stored energy. So if glucose is sticky, glycogen is so much more sticky than glucose and it’s so concentrated that
for every one molecule of glycogen we pull in 3 times as much water inside
the cell. This bottle right here is a pint of
water and a pint weighs a pound so if I weighed myself right now and I drink
this bottled water then I weighed myself again later I’m a pound heavier. Am I fatter? No. I’m just less thirsty. So I don’t care what the number on the scale
in terms of measuring your progress what really matters is how much room you take
up in your clothes or your belt or the mirror. Somewhere here in my
virtual world I have 5 pounds of muscle and 5 pounds of fat. It’s
obviously the same weight so which 5 pounds would you rather have? Whatever you weigh right now I give you this muscle, it’s 5 pounds more – would you
be fatter? No. What if I took one of these away – 5 pounds of fat and you weight
5 pounds less, then I give you 2 pounds of these 5 lbs of muscle – you weight 5 pounds more, so you’d be happier. We don’t really care how much you weigh
and neither should you, what you should really care is how much room we take up
or another way of saying it it’s called your body fat percentage. Let
me talk about body fat percentage and there’s different ways in measuring body
fat percentage. My favorite and what we use at the stores are calipers. Calipers
actually pinch your skin and depending how thick your skin is that tells me how
much body fat you have. The thicker your skin, the more fat and you’ve seen those
handheld devices, those are okay and decent to use for super quick reading and
the way they work – those things is remember how I said that when you eat
carbohydrates blood glucose levels goes in there and stored as glycogen and pull in
water? Well, water conducts electricity so if I punch in this little machine how
much I weigh and how tall I am it knows how much mass I’m made of. Then now I
hold that hand held device or maybe the one you can stand on like this one, it
shoots real light ohms of electricity which means of calculating
the distance between two points in one arm down across to the other arm or one
leg to the other and there’s a little computer in there that times to see how
long it takes to go from one side to the other so the more water I have the
faster the electricity is going to travel so the leaner I’ll be
according to this machine. Again this is a quick generalization calculation
because there’s a few factors that can alter a body fat reading from any of
those devices I just mentioned so let’s just imagine if I drink for example, wine
at night and then coffee in the morning which both tend to dehydrate you a little bit. If I’m dehydrated, both devices are going to give me a higher body fat reading than
what it should be. Then after drinking a gallon of water a day which I
traditionally do, I go home I remeasure and damn my body fat is lower so in
considering that I’m a male my fluid levels don’t fluctuate as much as
females do so if I had a female client and I happen to use this and it’s close
to her menstrual cycle, they tend to be higher or might be lower. So
same thing if you just flew on an airplane somewhere – flying makes you a little bit
dehydrated so that can too also be not so accurate readings. These are really
good if we have a really stabilized meal plan and we’re consistent with our
hydration status and so on but let’s face it, when you exercise you
sweat, you perspire so if I were to measure your body fat afterwards you’ll
probably be a little more fatter than if you did before.
Calipers, I like using them. There’s about 20 different
formulas you can use. When we do body measurements I do a three-point
measurement. Men its chest, abs and thigh. For women, it’s triceps, super iliac, and thigh as well. When testing for our clients that’s doing a bodybuilding show I do a 7-point
measurement called the Jackson-Pollock method because the more points to pinch
I’ll have a more accurate measurement of their body fat leading up to their
competition. Another reason I like using calipers an example, if my client was a
woman, I measured her tricep, her illiac crest and her thigh one week and then
the next week after I measure again the same and her iliac crest and
her thigh went down but her tricep went up. Well, have you ever noticed when you burn your finger on the stove you get
this little welt on the top and it looks swollen? When you’re working out
with weights, you’re tearing down muscle tissue so when your body covers it with
fluid to repair that tissue and that usually takes about 24 to 72 hours from
the time you work out. If I did chest really hard today for the next 2-3 days
I’ll be a little tender and puffy so if I measure my clients tricep and they’re
higher but her waist and her thighs lower, we don’t gain fat in our arms and
lose it everywhere else. We tend to gain it evenly and lose it evenly. I
probably know that she trained arms or chest because she also use her triceps
when you train chest the last 24 to 72 hours so and if her thigh was higher and
her waist and triceps were lower, well she probably did legs within 24-72 hours.
If her waist was higher and it’s a female, it could be that she’s starting
her menstrual cycle or that she’s retaining sodium. Perhaps maybe a dinner
from a restaurant from the night before and if it’s a male, more likely he’s just
retaining sodium he probably just ate too much salt. This machine gives me a
little bit more idea on what’s going on with my clients, this one’s a quick measurement to use – this one right here. I mean it’s kind of
like what they’re doing they’re just okay machines so if you want something
quick again they’re not the most accurate but it’s quick and these are all just
estimations, to really know what your body fat is
there’s a body scan called DEXA and DEXA will scan your whole body which
tells us your body fat, your skin thickness, your bone thickness, how much
fat you really have, how much muscle mass you have and so on. It’s really not cheap
I think the last time I checked was about from $130 to up to $400 to have it
done and there’s also hydrostatic weighing or that underwater dunk tank where you can get measured while you’re underwater and that can be around $50-$200. I don’t expect you to spend that much money for the test,
what I really want to do with my clients is to establish a consistent trend and I don’t care how much fat you truly have I just want to
see if you’re dropping fat and gaining or maintaining lean muscle over time. One
final note. These calipers are only as good as the person who’s doing the
pinching. Going back to my drawing board let’s refresh really quick.
When we eat carbs they first go to our stomach they get digested, leave
our stomach then it goes to our intestines where it gets absorbed in the
bloodstream called glucose. Then glucose levels will go up and then our
body secretes a hormone called insulin. Insulin shoots all this glucose
into our muscle cells, puts water in there and the sugars that was in our
blood is now stored. In the end, our blood sugar levels drop. Anytime
we’re below 80 and 120 we’re hungry again. We wanted to know how long it took
from the time we ate, till the time we got hungry again. There’s a study called
‘gastric emptying time’ which just means how long does it take food to
leave your stomach. There’s a study called the gastric emptying time which
just means how long does it take food to leave your stomach and what was
interesting is they found that carbohydrates tend to stay in your stomach for about one hour. For example, when you
eat oatmeal for breakfast from the time you have your oatmeal to the time your
sugar levels drop, it’s usually about 30 to 45 minutes to an hour at tops.
Protein on the other hand, tends to stay in your stomach for about two hours. Fats, 3 to 5 hours. What was interesting but one thing that research found was really interesting was when
you combine the carbohydrate with a protein and most proteins have a
little bit of fat even though you’re eating really lean chicken there’s
still a little fat in there. Both the fat and the protein would
keep your carbs in your stomach a little longer slowing down gastric emptying time and your sugar levels would just go up slowly and then come down
really slowly. From the time you eat to the time you’re hungry again
is now 3 1/2 to 4 hours. How many of you heard I should be eating
every 3 to 4 hours? Well, now you know why. How come no Instagram diet guru never told you this? I’m just kidding. To help you keep
your muscle and get rid of your fat I have 4 basic rules that are really
easy to follow. Rule number 1, I want you to eat every 3 to 4 hours
whether you’re hungry or not. Imagine if you’re camping and you want
to keep that campfire burning all day, you’re going to put that firewood
which is your food into the fire which is your metabolism to keep that campfire
burning all day which is like another term called thermogenesis which means
the ability to produce heat in organisms. So food generates heat. There’s also a
term called thermogenic effects of food. Whenever we eat our body temperature
goes up and to stay warm we need a certain number of fat. When I
measure people and I notice if he or she is pretty lean, they’re burning a lot of
calories just trying to stay warm because they have no fat and they’re
typically cold all the time. Fat is an insulator. That’s another
way of burning calories. Rule number 2 is possibly the most important rule
and as every time you eat a carbohydrate you must eat it with a protein. As I
just explained. There’s one exception to this rule and that’s a post-workout
shake. Let me elaborate. When we exercise, what we’re doing is taking this
glycogen remember the stored energy that’s in there remember there’s we have
one molecule glycogen to three parts water and this glycogen gets taken out
to make energy ATP adenosine triphosphate. When we’re exercising we secrete 5 hormones: growth hormone, epinephrine,
norepinephrine, glucagon, and cortisol. These 5 hormones have a specific job and that is to block insulin. So they can break down glucose so that we can use it in exercise. When we take out all
this glycogen out of our muscle cells after you workout, you’ll wait about 15-20 minutes and then you’ll drink a post-workout shake for example something like our MAX A.R.M. which is Anabolic Recovery Matrix. Solid. Let me go in
more detail about a post-workout. Numerous research studies have shown an
ideal post-workout shake, I mean considering if you did a full body exhaustion workout, you would want around about 65-70 grams of carbohydrates.
These have to be high glycemic and I’ll explain what high glycemic means shortly. You also want about 20 grams of protein and now the type of
protein what we want in your shake is something that leaves your stomach right
away and there’s different types of proteins and they come out of your
stomach really slowly as well. The best protein I recommend is to use
something like that is 100% hydrolyzed whey protein because you want it to
leave right away and get into your muscle cells to replenish and in start
the recovery process. The one thing about hydrolyzed whey protein I used to work
for manufacturing and it’s just really rancid tasting and it tastes horrible it
pretty much really expensive to make that’s why you don’t really see many of
these proteins in the marketplace. The alternative is to use and it’ll work just
as well is an isolate whey protein. For example like so. I mean we have
chocolate, vanilla, strawberry have fruity ones. I like this one and then you want about 20
grams of branched chain amino acids or BCAA’s and they’re also great when you’re exercising. You’re actually breaking down muscle tissue,
releasing branched chain amino acids and you use those – the ketone bodies for energy so
if you take BCAA’s during your workouts, you reduce the risk of breaking down
muscle tissue and you actually get better recovery afterwards and better
muscle growth. Then you take about 5 to 10 grams of glutamine.
Glutamine is one of the best amino acids out there. It does many things besides muscle recovery. It feeds your intestinal lining of your
cells which are called enterocytes so your body can absorb food better. It’s
the highest concentration amino acid in the spinal cerebral fluid so your
nerves will work much better. You’ll think more clearly. It helps maintain
muscle once again. It’s one of the main things that I like about it is it helps us secrete more growth
hormone and growth hormone helps to preserve and regenerate cells for faster
muscle growth. Glutamine is one of the coolest amino acids out there.
Moving on I also would include about 200-300 milligrams of ALA
or alpha lipoic acid and again ALA helps your body to secrete more insulin and
why do you want more insulin? It’s the timing of it because when you spike
insulin it’s going to shove all this glucose and all the amino acids right
back into your muscle cells and causing something called cell volumization.
It”s going to make your make you bigger and full of water at the same time with all
these nutrients. For example, your car runs a lot better when there’s water in
the radiator because it keeps the engine cool well cell volumization or cell
volumizing we found that when your cells are bigger and full of water – all the
reactions that take place in your cells at a cellular level usually act with
water. By having that water in there helps the cells work a lot more better or
efficiently. That’s really key. You also want about a 1,000
milligrams of Vitamin C, it’s a vitamin antioxidant remember you just created a lot of stress and free radicals after working out and also a
1,000 milligrams of vitamin E as well. You want about 10 grams of creatine and this is optional because it really
depends on what a type of athlete you are. Creatine. If you’re a bodybuilder
a weightlifter, powerlifter or even a boxer for example, somebody who
needs to do something really quickly and fast speed, creatine is great and it’s one of
the most researched supplements to date with positive and effective results because
what creatine does it helps to regenerate quick energy like power,
explosion, short bursts of energy. When we look at energy, there’s 3 types of energy. We have ATP phosphatidyl
creatine energy system which lasts about 10 seconds. Then you have the
anaerobic glycolysis which is burning sugar without any
oxygen which can last anywhere from 30 seconds to a minute at the most, maybe
depending on how well-trained an athlete you are and a third is aerobic glycolysis
and which can last up to 4 hours and aerobic just means exercise with oxygen
so when you’re running a marathon and you’re over here – you’re just using fat
and carbs for an extended period of time so creatine does absolutely nothing
for you. In addition when you’re holding your breath for less than 10
seconds like a 40-yard sprint, it’s not going to do much for you either but if
you’re over here in the weightlifting arena or boxing for example, we have
around 10 seconds like for example how long does it take you to
do a set of weights? 8 to 10 seconds right? If you’re taking creatine, you
might get6 to 8 reps maybe 2 reps more. With those extra 2 reps puts
your muscles under more stress but then you have to eat to be able to make
that muscle bigger. It’s a process. It’s a circular process. Creatine doesn’t make you bigger. It just gives you the energy to perform
better. Remember how I talked about ATP (adenosine triphosphate)
Adensoine triphosphate gets broken down and it gives away a phosphate and this
phosphate is what we use for energy. Now that adenosine triphosphate has now
become adenosine diphosphate, so this molecule gets recycled and what they
call a Krebs Cycle to get rephosphoralated or to have energy again.
What creatine monohydrate does is when it gets inside the cell it becomes creating phosphate and then it donates a phosphate to ADP adenosine
diphosphate making an ATP again so you have that recycled energy or that rep or
that push or that sprint. It repeats itself so creatine is great if you’re
doing something that lasts for about 10 seconds like a weight training session.
You rest and then you perform it again and so on. This is very useful. I highly recommend. If you’re a marathon runner or a cyclist, creatine
when it gets inside your cells, it just pulls in more water. I see
people gain about 10 to 15 pounds of water on creatine. I’ve seen cyclists
pay up to $5,000 for a bicycle that’s about maybe 10 ounces lighter so why
would you put in 14 lbs of water and pay $5,000 for a bike that’s lighter? It
doesn’t make no sense. Creatine doesn’t work well for
triathletes or marathon runners or cyclists unless you’re maybe offseason
and would like to build up muscles for power and strength. And I’ll also talk about
high-intensity exercise tends to break down muscle tissue in a minute. Supplement post-workout – so recap after workout, take about 70 grams
carbohydrates, 20 grams of protein from hydrolyzed whey protein or isolate protein. 20 grams of branched chain amino acids (BCAA’s), 1,000 milligrams vitamin C, vitamin E and creatine optional if you want
to do more muscle mass and if you’re an endurance athlete, do away with it. It’s
kind of like when you get home from a long trip your car is on empty and you
want to fill the tank up so you can go the next time. That’s a post-workout.
Again, Max Muscle A.R.M. has all this included so that’s why I really
encourage you to have this in your regime. Works really well, tastes really good too.
I’ve had customers that run marathons, crossfitters complete a recent
competition, clients that just did a Spartan Race or something and they
usually can’t move for about a week and I had them do this or what I just
suggested and in about 2 to 3 days later, they’re like I’m ready to do
another one. I don’t recommend to do another one but it’s
that effective so you get my drift and worst case scenario, if you had nothing
else – even if you had about 70 grams of sugar from any beverage other than high
fructose corn syrup, it would raise your sugar level and go right back into your
muscle cells to replenish it as well. It’s why I recently you’ve seen
companies like chocolate milk trending as a decent post-workout or even people
saying on Instagram are saying eat gummy bears or rice,
even soda drinks which I don’t know but listen, I’m just trying to teach better
practices. There’s always good, better, best practices and it’s just getting you
into a smarter habit on what can speed recovery the best. Doing any of these
is much better than doing anything at all.
If the workouts aren’t that intense, let’s just say you went out for a casual
hike maybe about a 30 minute jog around your neighborhood again it’s
about good, smarter, smartest practices. A simple solution would be just to take a good protein supplement again preferably isolate protein for example with a
little bit of carbohydrate so that it goes right back into the muscle cells for
recovery. About 30 minutes later have a normal healthy meal and go about the rest of your day. Our new delicious Max Gourmet Elite
protein would do just fine and you can also use this as a great meal replacement.
It’s pretty versatile stuff. Did I mentioned we use real Oreo cookies for that so it’s really good best tasting meal replacement ever! Now keep in
mind when you drink the post-workout, your blood sugar levels will skyrocket
right? Stores everything into your muscle cells and about 20-30 minutes
later your blood sugar levels will start to crash and therefore you might start
to feel a little clammy or you’re a little shaky – that’s called hypoglycemia. It’s
really important that you need to eat a healthy and balanced meal like for
example piece of chicken with brown rice or a little lean steak with some veggies
within an hour or 2 and then continue about your day. Do you consider
a post-workout shake as part of your meal? The answer is no. Unless you’re
doing a bodybuilding show, then usually I count everything about 4 to 6
weeks out and that’s the rare exception. I was talking about insulin and post-workout – since I’ve been talking
about carbohydrates after a workout to spike insulin levels, I want to talk a
little bit more on the importance and potential dangers of insulin.
Insulin as I was mentioning earlier is said to be the fat producing hormone but
it’s also one of the biggest and best, known-to-man, anabolic hormones. Anabolic just means to build up, recover. Its role
is to shove all the nutrients back into your muscle cells causing cell volumization but here’s the negative part. Back in the 1990’s when
I was in bodybuilding and bodybuilders found how using insulin dramatically increased more muscle gains in a short amount of time and there were no new steroids, no growth
hormones but now they were getting about 50 to 70 pounds bigger than
their competitors and that’s because of insulin. There’s 2 dangers using insulin. Let’s just say after an intense workout, you’ll first take your
insulin shot right? You wait a few minutes, take your post-workout drink that’s loaded with carbohydrates to spike insulin
but if you accidentally spill your post-workout drink – you’ll die.
That’s hypoglycemia to the tenth degree and that’s a severe blood sugar
crash and also insulin is also known to harden your arteries. If you keep
using this repeatedly you’re going to end up with hard arteries. I mean, we
know that Type 1 diabetics use insulin all the time. Their entire lives so one of the problems that they have is hardening of
the arteries. You can have a high-fat diet and have perfectly clean
arteries but when you start throwing a high amounts of carbohydrates in
there and you’re spiking your insulin each and every day that causes plaque to
stick to your arteries. By using insulin you’re really messing with fire
and it’s something I don’t recommend – I’m sure all the physicians
and doctors won’t recommend at all. Nonetheless if you can manipulate
naturally your own body’s insulin and make enough to shove all this back into
your muscle cells like I just talked about earlier as I explained, you’re
perfectly okay. Just one last touch on insulin. I just mentioned
Type 1 diabetes so I might as well do a little explanation on what it is. If you
have someone you know or maybe yourself debating if you’re a candidate for
diabetes I’ll give you a little brief rundown. Diabetes. There’s 2.
First we have the Type 1 diabetics and for some reason they can’t produce any insulin whatsoever. They have to take a shot of insulin or they
have this little pump that looks like a little pager and every time they eat
they have to give themselves a little shot of insulin. Type 2 diabetics, there’s
different things that can happen. For example, you make insulin but you don’t make enough or the insulin that you make isn’t designed correctly so it’s kind of
like going to your home and opening up your front door with your backdoor key.
It’s not really going to work really well or the people get so fat that these
receptors are plugged with fat so even though they can make insulin they
can’t make it in there so over the years and years of eating carbs and sugar what
happens is your blood is always thick all the time and the way that cells get
blood to them it’s kind of like a big hose, like an artery and they get smaller
smaller smaller and they travel farther away from the heart and they become what is
called capillaries and capillaries come from Latin word ‘hair’. These little hair-like structures get brittle and they end up
breaking due to high sugar levels so blood doesn’t reach your legs. That’s
why if Type 2 diabetics don’t take care of themselves, they can have their leg
amputated. If your sugar levels are way too high what happens is that your kidneys will have to filter all that sugar so they tend to have kidney
damage. The only part of the body that doesn’t have these little receptors is
our eyes. Our eyes don’t have those receptors. Again a lifestyle with high sugars, that sugar starts flooding your eyes and eventually damage
them. We know if you don’t control your sugar levels you can risk
potentially ending up blind, no kidneys and no legs – not a coolest way to live
life. Parents, don’t reward your kids with fast food and sugary laced foods and
desserts, there’s always better alternatives because at that vulnerable
age you’re just linking your child again with love and affection. Find healthier foods like different rewards like buying a
new outfit, a new baseball glove, a new skateboard, even a new cool backpack for
school again. A quick recap. You eat carbohydrates – your sugar levels
drop – the body secretes insulin – stores everything in the form of glycogen – pulls water in – blood sugar’s drop – the whole idea is to keep your sugar levels
between 80 and 120. If we want to control our glucose levels or blood
sugar, what’s the food that we have to control? Proteins, fats or carbohydrates?
Carbohydrates. There’s another one. It’s called trans fats but there’s a different kind of fat so studies show
that when you consume fried foods when you fry a fat at really high
temperatures it changes the molecular structure of a fat and that too can also
raise your sugar levels. Fried foods, I recommend to really be careful of
not just because of the high fat caloric and high fat amounts but because they
will raise your blood sugar levels so just be conscious about this. Trans
fat, carbs. This yogurt only has 33 grams of carbohydrates. This Cheerios has 25 and this other one has 60 an English muffin 31, a plate of pasta can be a 100. So
what’s a serving? Confused? The American Diabetes Association did a
study and that’s about 2,800 Type 1 diabetics, people that don’t make any
insulin if they can measure how much sugar they had in their blood and
started giving them carbohydrates and how much did we have to give them to notice
an increase in sugar levels? It turns out that it’s exactly 15 grams
of carbohydrates to raise their sugar levels a noticeable amount. The American
Diabetes Association and the American Dietetic Association said great we
should just make 15 grams a ‘serving’. If we
notice the word serving has already been used so they came out with a different
name and decided to call them ‘exchanges’. If we see a bagel that has 60 grams
of carbohydrates it’s one serving but it’s 4 exchanges. If we divide 60 by
15, you get 4. An English muffin that’s 30 grams in one serving but has 2
exchanges, a piece of bread has about this size – would be about 15 grams for
one exchange and that’s really cool to read labels because you could be thinking
you’re getting about 15 grams in a slice of bread. Here’s a bread called
Milton’s bread that one slice of 29 grams of carbohydrates. There’s another
brand that says it’s 11. So 15 grams would be one serving or 1
exchange and that’s how we look at it because that’s what it takes for your
sugar levels to go up a noticeable amount. If you’re using insulin,
one unit usually neutralizes or puts away 15 grams of carbohydrates. If you’re
ever known a Type one diabetic some may use those glucose tablets and how many
grams of sugar do you think they are? 15. In case your sugar levels drop they
take glucose tablets wait a few minutes and see if it goes up and then they take
it again and so on until it gets normal. Even though carbohydrates are
really important and that’s what controls your sugar levels we also know
to a certain extent there’s calories in and calories out. Let’s say I need
2,500 calories a day just to maintain my weight, energy and strength. If I had 2,500
calories a day from Crisco or 2,500 from pop-tarts or 2,500 for chicken or from
oatmeal, don’t you think you’ll get different results? Yeah! So it’s not so
much calories-in, calories-out, its what are those calories really comprised of. I do take calories into account but also where do they come from
is really what’s important and because calories are important we wanted to know what an exchange of fat (serving) and an exchange of protein was as well. Again the studies
done showed 5 grams of fat and 7 grams of protein, like one ounce that ran, swam or flew (examples of protein) is in exchange. For those of you that are cooking and
measuring their foods at home what happens to rice after you cook it, it triples. How about
oatmeal? It doubles. Proteins like chicken, and fish and steak, they shrink.
Everything on the exchange list is measured after it’s cooked. Let me
show you an exchange list. Looking at carbohydrates there’s so many
carbohydrates we broken down into subcategories. One category is called
the starches and breads and as you noticed, 15 grams of carbohydrates is one
exchange. Now how do we make bread? We add some milk, we add some eggs, a
little bit of fat – so there’s about 3 grams of protein, 1 gram of fat and is about 80 calories and that’s just a generalization so we’re just going in
general a carbohydrate exchange or serving is 15 grams of carbohydrates a
little bit of fat, a little bit of protein. If we look at rice, 1/3 cup is in
exchange. If you look at the potatoes, it’s a 3oz. baked potato.
It’s like the size of a computer mouse and I work on customized meal plans with my clients I help to figure out how many
exchanges you need for breakfast, morning snack, lunch mid-day snack, dinner, p.m.
snack and so on and how many of those you heard that you shouldn’t eat after 6pm? If I just said you should be eating every 3-4 hours what happens is
your dinner is at 6 and you’re up till midnight. Do you have to starve for
2 hours? It’s really not true. I have clients and including myself that I eat
a pretty large sized meal before bed because while you’re sleeping that’s
when your body is repairing itself and that’s when you need those nutrients. We
say don’t eat anything after 6:00 because what do most people do that
aren’t into fitness tend to do after 6:00? Yeah they eat cookies, dessert you know
potato chips and other junk foods so yeah of course avoid that however when
you have quality foods like a good lean protein like some brown rice, chicken or
steak and so on it’s totally ok. Fruit, that would be a carbohydrate. 15 grams would be a serving or exchange so if you like for example bananas half of a banana
that’s nine inches long would we exchange. If you like watermelon, a cup
and a fourth will be in exchange. Now remember what determines how long food
stays in your stomach or gastric emptying time is how long it takes it
or become a liquid and leave your stomach. If we were to look at fruit juice,
fruit juice will leave your stomach right away and it causes your blood
sugars to skyrocket and it goes so far up in your body ends up turning into
something called triglycerides and triglycerides is just another way of
saying fat floating in your blood and we know that if your triglycerides are
greater than 100, that doubles your chances of a heart attack. Remember insulin our friend? One of the problems with fruit juice is fruit has this natural sugar called
fructose and fructose tends to raise your sugar levels but it does not cause an
insulin secretion. What that means is that when fructose hangs around in
your blood and ends up binding to hemoglobin and when you want to go
see your sugar levels how good your sugar levels
are, if you had a blood glucose meter right now that machine will poke your
finger and it’ll tell you what your blood sugar levels are right now.
When diabetic patients that aren’t really being careful they control it for
a day before they go to their doctor and say ‘hey you know see how good I am it’s
between 120 and 80 or 90’, well the doctor or dietitian will take their blood and
measure something called hemoglobin A1C and tells the doctor that the red blood
cell has about a 90 to 120 day life span. Since all this excess sugar has bound
to the blood cells in the form of hemoglobin, when they measure hemoglobin A1C, the doctor will know how good they’ve been the past 90 to 100 days so
hemoglobin A1C is one of the tools that doctors can use to diagnose whether to see if you have Type 2 diabetes. Fructose or fruit sugar, is the leading
cause of diabetes in children. Remember how you have Type 1 and Type 2? In
Type 1 diabetics, where you don’t make any insulin and used to be called
‘juvenile’ diabetes and that usually meant that you got a virus or
something that attacked your pancreas which caused you to stop making insulin. Now that you have to take insulin shots – now it would
take you a lifetime to get so fat that you would plug your receptors with
fat and trash your pancreas so you’ll be an adult by then so what’s called Type-2
diabetes or adult onset diabetes but it’s changed. Now we have these 8 year old kids getting so fast too that they have Type-2 diabetes so they’re not
adults so we can’t call them adult diabetes anymore and the reason? The
leading cause for children’s diabetes is because of FRUIT JUICE. Parents, when you thought fruit juice is good for your kids you should rethink this again and
reconsider. Fruit juice and the other drinks that have high fructose corn
syrup and mostly fruity drinks have high fructose corn syrup, it may even say
they’re natural it doesn’t mean it’s healthy. Please no fruit juices. We like to avoid fruit juices because of the high fructose content and remember that rule if it has a face – it’s a protein. Well, there’s a
couple of exceptions. Milk, buttermilk, and yogurt they come from cows and
cows have faces but these are not considered proteins. If you look at a cup
of milk and have 12 grams of carbohydrates and only about 8 grams
of protein. There’s a little bit of fat. When it comes to exchanges we have
to go with what does the food have the most of. If you look at nuts they
have protein and they also have fat but they’re mostly fat. We consider
them fat. The same is true with milk. They have mostly carbohydrates and even
though there’s some protein in there, we consider milk a carbohydrate. Again
talking to the parents, if you have kids and if they’re under the age of 2. I
recommend having them take whole milk. Once you’re older than 2, I recommend to stop using whole milk and go to using skim milk or 1%. Skim milk is nonfat milk. The next on the carbohydrate list is vegetables and kids
vegetables are really cool. When I talk about vegetables, one cup of raw
vegetables is in exchange or 1/2 cup of cooked steamed vegetables but in reality if youwant to eat a whole cabbage or an entire casserole, mixed bag of steamed vegetable I really don’t care especially the vegetables that I call
cruciferous. A cruciferous vegetable looks like a crucifix right? It’s a cross.
if you broke open a broccoli stem or a cauliflower head and inside you’ll see a
little cross and you want them because of their high fiber content.
Fiber is good because it helps to slow down gastric emptying time
helping to control your sugar levels a lot better. If you’re overweight or
have Type 2 diabetes including these types of veggies in your meals would be
paramount to stave off hunger and help trick your brain and feeling
satiated or full after your meals. Still on the topic of vegetables i’ve happened to work with vegetarians and the challenge of people who work out a lot
and rely mainly on protein vegetables – Vegetable protein is not as high-quality
as animal protein. If we look at protein imagine a brick wall and each brick
being an amino acid, the mortar or what holds the protein together is called
‘bonds’. Vegetable proteins have certain bonds. There’s tertiary bonds
and there’s quaternary bonds. The bonds that hold vegetable proteins together
requires specific enzyme to be broken down and as humans, we don’t have
those enzymes. We don’t have 7 stomachs to be able to break down those
things like cattle do. If we did we probably wouldn’t even need to be
concerned about body fat percentages. Even though there’s protein in beans
and protein in vegetables, the amount that’s in there isn’t readily available
for us to absorb. More and more studies for example when you eat beans
or vegetables that give you gas some time after it’s not much from the fiber
but it’s from the undigested protein because when we eat protein again
if first goes to our stomach, then to our intestines and when it gets to your
colon, there’s bacteria there that possesses those enzymes to break down
those bonds. When those bonds break down, it’s hard to digest those proteins
and it creates gas, bloating and some discomfort and that’s one of the
ways when you take a protein whether its food or a shake, this
is a good indicator if it’s a good quality protein – your stomach will never
lie to you! That’s a good little tip for you. Earlier I mentioned
something about the glycemic index and so let me go ahead and explain how they
came out the glycemic index. During a study they gave 50 grams of pure
glucose sugar to a group of people and they measured their sugar levels and
noticed that each person’s sugar levels went up and then they eventually came
down and then they said okay we’re going to call this area “A” and then they took
50 grams of another carbohydrate then they noticed their sugar levels went up
and came back down again and said this is area “B” and then they what they did is
they divided B by A and they came out with a number and that number was your
glycemic index. All they’re doing is comparing how much 50 grams of oatmeal
for example raises my sugar levels compared to 50 grams of just pure
glucose sugar or how much 50 grams of bread or 50 grams of pure glucose and
then — but the thing is, how many people eat 50 gram increments of oatmeal or
potatoes or carrots? Nobody! How about when we found out that if you combine 50
grams of oatmeal with another protein – like egg whites for example it’s going
to change gastric emptying time, changing the curve rendering the glycemic index
useless. Glycemic index is very useful if you’re eating that food just by
itself in 50 gram increments. Instead of
using the glycemic index, my final rule to finish all my 4 rules of
weight-loss and building or maintaining muscle, is called the “20% Rule.” The
20% rule is avoid anything where sugar is more than 20%
of the total number of carbohydrates. Let’s take for example
Cherrios. It has 13 grams of carbohydrate and now we look to figure
out 20% of 13 is 2.6 so has less than 2.6 because it has 1 which is fine.
Take another look at another Cheerios Honey Nut Cheerios has 25 grams
and it has 11 remember it’s supposed to be – it’s not a
good choice. Some products may not have any labels so you’re just going to
use to have common sense. So that’s 20% Rule. For those of you that have kids go
home and look at your cereals you’ll be amazed and none of them follow the 20%
rule and speaking of kids soy milk always fails the 20% rule. Soy is an estrogen
mimicker. If you have a little boy and you give them estrogen inducing foods
and drinks he’s going to end up with little girl parts, not a good way to go through middle and high school but if you have a little girl and you give her
frequent amounts of soy, she’ll end up with bigger parts and she probably
doesn’t want that early in life as well. When it comes to the way we absorb
soy protein, these intestinal cells have these receptors also and there’s
2 ways to absorb protein. One is called active diffusion and the other
one’s called passive diffusion. When a little amino acid is going down your
intestines, passive diffusion just means you can you can just sneak that amino
acid right in there without a problem. Active diffusion which is soy, means that
the amino acid binds to a receptor, and the receptor pulls it in when they
make soy isolates, what happens is they bind to an essential amino acid to a
non-essential amino acid causing the little amino acid that binds to that receptor
to have a big chunk on it so it’s about huge so when that receptor pulls it in, it creates tears or perforations. Which means piercings like irritable
bowel syndrome or in all sorts of other stomach problems there’s like 73 different
research articles showing the dangers of using soy in general. When I look at a
protein bar or a protein powder that contains soy isolates – personally I avoid
them and I recommend so should you. The only receptors that men have for
estrogen is right here. If a man starts feeling tenderness around the
nipple region they could end up having the problem from soy and there’s many
athletes that also get that but when we look at hormones we start
with cholesterol and our body changes some of the bonds in our cholesterol and
makes it into testosterone and then you change that one bond over and
testosterone becomes estrogen so if you make too much testosterone as an athlete
or somebody that’s exercising your male, it can aromatize or what they call
converted and become estrogen and that’s how guys end up with gynecomastia which
is male breast development or man boobs. So the other way that happens is
people that take too much testosterone like pro bodybuilders or somebody that’s
trying to enhance their physique, it aromatizes and becomes estrogen and
ends up with gynecomastia again. Perhaps that’s okay because that guy
knew beforehand it’s directly from a drug he’s using but why give your little
kids soy and have them go through childhood with all these problems? That’s my point.
If the kids have an allergy to milk it’s usually either because of lactose
intolerance so which means they can’t digest sugar inside milk called
lactase so you can either drink something like Lactaid, which means milk
that’s already been predigested so that the sugars are no problem or if they are
completely allergic to milk, they can use almond milk or rice milk. They’re safe
and a good alternatives. Anything you want but soy. Soy is horrible. Sorry. Meat and meat substitutes and just like carbohydrates have different
categories we have four categories for meats we have very lean meats, lean meat,
medium fat, and high fat meats. As I mentioned over here 7 grams of
protein is one exchange and that’s what you’d find in one ounce of meat so if
you look at the exchange list they’re all basically 1 ounce, 1 ounce, 1 ounce.
Now as a name implies the high fat meats is high in fat. It has 8 grams of fat.
7 grams of protein. Things like pork, sausage and Swiss cheese and other high
fat items i’d like for you to avoid those. Medium fat meats have 5 grams of fat per
ounce and that’s some cheese’s, chicken, turkey dark meat with skin, whole eggs. If
you look at an egg, an egg has 7 grams of protein, 3 1/2 are in
the yolk and 3 1/2 are in the white and the yolk is 6 grams of fat.
The egg falls into medium fat meats. The ones that I like to have you eat
most often are these 2 right here. Very lean meats and lean meats. Very lean
meats have zero to 1 gram of fat per ounce that would be turkey breast,
chicken breast, tuna in water and low-fat cottage cheese, non fat cottage cheese,
egg whites and so on. Lean meats have 3 grams of fat per ounce. That would
be filet mignon, salmon, Parmesan cheese, so you can still eat normal foods. When it
comes to fats, 5 grams of fats is an exchange. We also have 3 categories: mono
saturated, poly unsaturated and saturated fats. Out of those 3 I like you to
avoid saturated fats with one exception, something called MCT – Medium Chain
Triglycerides. When we look at fats, fats are characterized based on how many
carbon chains they have. A medium chain triglyceride has nine carbons. What
happens when you consume MCT’s it goes through your stomach and then it goes to your intestines and then it gets absorbed right into the bloodstream for energy. So
you cannot store MCT’s as fat. If you consume olive oil for example, which is
another fat good for you – however it would get stored as fat if you take too
much of it and looking at fats, if we look at an avocado that is about 4
inches across that’s about the size of this baked potato here if you take an
1/8 of an avocado that gives you 45 calories and 5 grams of fat. If you
were able to eat the entire avocado that’s 360 calories and 40 grams of fat. 6
almonds will give you 45 calories. I have a pretty big hand and I can grab a
handful of almonds and even though they’re good for me and they’re
all-natural and they’re a good source of fat, that’s a boat load of calories. We
like to eat those fats but we like to eat them in moderation and eat the
right ones. Free foods. When it comes to free foods this list right here is pretty cool because we have vegetables such as celery, cilantro, cucumbers, onions,
peppers, radishes, salsa, you can eat as many of those you like and there’s
absolutely no limit so when people say they’re going to lunch and I’m going to
have a salad, well cool but it’s not going to give you any carbs for energy – it’s not
giving you any protein – it’s just filling you up because the salad is mostly made up of water so your sugar levels will still be low and if something has 20 calories
like a teaspoon of sugarfree jelly or jam or maybe a tablespoon of ketchup or some
low calorie salad dressing, 3 times a day, totally fine with me. Another
question is the choice between eating real solid foods or having liquid shakes
throughout the day? Speaking of burning calories, if you had
a choice for the entire day or you can use meal shakes or meals, I like
using the shakes only if you have the choice of skipping the meals or having a
shake by all means have a shake. When you eat food your body has to
work and break down the food which burns more calories so when you drink
something your body doesn’t have to work as hard. The whole idea is making your
body work. How I determine how much water you should be consuming? We need 1 CC or 1 cubic centimeters of water per calorie. When I create meal plans this
also tells me my client minimum and maximum of how much water they should be drinking. There’s 30 CC’s in 1 ounce so if you take your total caloric intake
and divide it by 30, that tells you how many ounces your body will need. If
you’re for example on a 3,000 calorie meal plan – divide it by 30, you’ll get 100 oz.
A gallon of water, like those milk cartons is about 128 ounces so a
gallon would be kind of like your marker. Here’s a fun fact about water.
You don’t have to do this to the extent. Should you drink cold water or hot water?
Body temperature is 98.6 degrees and ice water is 32 degrees. I you
drink ice water your body has to heat it up to 98.6 degrees. For every gallon of water of ice water that you drink you burn about 150 calories. For someone doing all this cardio and is looking to lose more weight, drinking
ice water will actually help you burn more calories. Again, this whole idea is
to get your body to work just like eating real food for your meals instead
of shakes like the example I just gave. When I used to do meal plans for
people who competed, when it gets closer to their show I would take the shakes out
of their meal plan because shakes already predigested so they don’t really
have to do anything or work harder and if I give them chicken or steak they
have to go through the process of digestion which burns more calories and
they’re already at a deficit. Once they get about 5% of body fat or
lower than 5% – every pound of fat that you lose afterwards you tend to
lose 1 pound of muscle. In the offseason when I work with people who competed in bodybuilding shows I make sure to help them pack on a much muscle
at first and then maintain it while we working on getting rid of the fat. I still see people today that can consume very little to zero carbohydrates a day and they go about their usual everyday routine. Is this sustainable? NO. the reason why people lose so much weight when they go cut out the carbohydrates from their diet, like that Atkins diet, it was really popular about 10-15 years ago and it still kind of lingers still today. In the induction phase, which
is the beginning of the diet you cut out all carbohydrates. When you cut out
all carbohydrates you drain all your body of the glycogen
and all the water that was inside and people can lose around 10, 15, 20 pounds
of water seriously and they go into something called ketosis. Ketosis
is where you burn fat inefficiently so you tend to burn more fat and that’s
okay but again your brain needs about 100 grams of carbs a day just
to be able to think clearly. When people drop it under 100
grams I mean you’ll have trouble thinking and remembering things and
you’ll become spacey and sometimes irritable. It’s not a cool way to be
living. However, bodybuilders do this on purpose I teach them because
I teach them, obviously we have a planed strategy and we practice
technique week’s out before a show so what happens we drain out all the water and then we shove it back in with glucose and glycogen so they’re full.
It gives more of a dramatic effect. We’ll choose a week, many months out from their show and we deplete carbs for 5 days and then you’ll start loading
them for 2 days and then you’ll cut water out. What we’re doing when you’re loading you’re shoving all this glycogen back into your muscle
cells and when you stop drinking water all that water between your skin
and your muscles get sucked into those muscles and you’ll look ripped and
shredded and full a muscle. If you eat too many carbs, you spill over
what they call it and you look smooth on stage. If you didn’t eat enough you look
flat. However the other dangerous problem is if you’re not a bodybuilder, you’re just doing this because you’re overweight and especially happens to the
people who are obese and remember they got to be an obese from overeating for
many years so it’s certainly a psychological trait. You can’t get to be
300 pounds by eating normal so they go on this Atkins diet where they cut out
all their carbs and they do this for about 3 weeks. By the 4th week they’re
looking at that chocolate cake or pizza with love and affection and eventually
they’re going to say ‘you know what forget this, I can’t resist this no longer.’ and they’re going to end up eating the whole cake or pizza
eventually. They eat the whole pizza of all those carbs and what happens is
their body will start to overcompensate and instead of putting 1 molecule and
3 times the amount of glycogen like I just mentioned earlier – it still has to
remain that ratio, so now it puts in 9 times the amount of water in the cell so the muscle cells will get bigger and bigger
until they can’t hold water anymore and they’ll actually tear and water spills over. When water spills over it’s called ‘third spacing’. Name a muscle
in your body that cannot afford water and tears in it? Your heart. That’s why people that were on the Atkins diet they go on with high amounts of carbohydrates and possibly died. There were cases that people died of a heart attack so if you’re going to do this, you need to
make sure to be coached to slowly increase carbs back into your diet. My
advice would be to add about 25 grams of carbohydrates a week so they go from
zero carbs to the next week at 25 and the 2nd week add another 25 so you got a total of 50 and the 3rd week will be 75 and reassess it to see how they’re
feeling and then maybe go back up to 100. This is safe.
However, bodybuilders do this on purpose because they know what they’re doing and
most of the time, know how much exactly they need.

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