musclebeauty

In my experience, most women aren't adverse to a little bit of a chemical helping hand when it comes to burning fat. Most are accepting of fat burners in general, and sometimes even go so far as to use thyroid meds or some nutrient partitioning drug like clenbuterol, if they can actually get ahold of some. However, using illegal anabolic/androgenic drugs to help with building muscle or increasing performance often poses a practical dilemma, if not an ethical one. Fears of unwanted hair growth, deepening of the voice, and lengthening of the clitoris discourage most from even considering that route. That being said, most women probably wouldn’t mind a tiny anabolic boost, provided it was safe and legal and didn't cause the aforementioned side effects. Well, there's something sitting on the shelves of most health food stores right now that definitely builds a little muscle in women, definitely burns some fat, and probably increases athletic performance. The drug is the hormone DHEA, and it can double a woman's natural testosterone levels within hours. While it generally flies under the radar, anti-doping researchers are worried about it enough to have come up with a test to easily detect its use in competitive athletes (1). Still, it's a viable and legal option for the millions of women who don't compete in an organized sport and only want to look better and get stronger. Too bad it doesn't work very well for men, at least not in the way men presumably would want it to. A Drug That Snuck Through a Loophole DHEA, or dehydroepiandrosterone, is a tremendously important hormone for women's health. Depending on a woman's age, between 75% and 100% of the estrogen in her blood – and about half of all other androgens, including testosterone – are synthesized from DHEA. Much like other hormones, natural levels of DHEA, along with its sulfate-ester DHEA-S, decline with age, and it's long been proposed that supplemental DHEA would restore levels to normal and be a good anti-aging strategy in general. However, there's more money in weight loss, so it was marketed as a weight loss pill when it first appeared as an over-the-counter supplement in the early 1990's. The thinking was that the drug/supplement activated the PPAR-alpha receptor, which affects the way the body metabolizes fat. Regardless of the mechanism, the FDA took issue with DHEA and designated it as a prescription drug. The ban was short-lived, though. Thanks to a loophole in the Dietary Supplement Health and Education Act of 1994, DHEA shimmied its way back to the store-shelf market, where it remains to this day. Sorry, Guys. It's Not For You. Ironically, men in general were and are more jazzed about DHEA supplementation than women. They know that DHEA is also a precursor to male testosterone, and lots of not-so-knowledgeable men often think they've stumbled onto some miracle drug that will legally allow them to build IFBB caliber muscles. There are at least two problems with this thinking. Firstly, any elevation in testosterone levels would be comparatively small unless DHEA was taken in large doses. Secondly, and perhaps more importantly, is that the male body also converts DHEA into estrogen, sometimes preferentially so. That means that the large doses theoretically needed for any anabolic effect would most likely result in elevated estrogen levels, which are counterproductive to both muscle and leanness. But Let's Switch Back to Women The study conducted by the anti-drug researchers mentioned at the beginning of this article found that a single 100 mg. capsule of DHEA resulted in a doubling of female testosterone levels for 24 hours. Furthermore, salivary levels of testosterone increased by over 30 times baseline in the first three hours after taking the capsule. Compared to men, this rise in testosterone is relatively small. After all, a doubling of not much is still not much. However, these comparatively small elevations of female testosterone levels would likely be large enough to lead to slow but noticeable changes in body fat, athletic performance, and muscle. What This Means to Women Taking even small amounts of DHEA (100 mg.) would likely cause most healthy women, particularly women in their thirties or older, to lose a tiny bit of fat, gain a little bit of muscle, get a little stronger, and gain a little bit of energy. It's also highly unlikely that taking such a small dose would have any adverse health effects, even in the long run. After all, the drug is still considered by those in the life extension tribe to be an anti-aging drug. Still, as is almost always the case, further studies are needed. Reference Corinne Buisson, Claire Frelat, Kévin Privat, Nicolas Martinat, Michel Audran, Katia Collomp, "Metabolic and isotopic signature of short-term DHEA administration in women: Comparison with findings in men." First published: 13 October 2018 https://doi.org/10.1002/dta.2519.

I'm going to venture a guess about what happens when you, a weight lifter, goes to the doctor to get a physical. I'm betting that you almost always get a follow-up call from your doctor telling you that one or more of your lab values are off and that you need to be re-tested. The doc will say something like, "I'm a little concerned about your (fill-in-the-blank) level. It's a little high. To be frank, we only see levels like this in terminal cancer patients, people who are moments away from a fatal cardiovascular event, or some poor bastard who's been head-butted by a steer." Okay, he probably doesn't say anything that scary, but it's probably what your paranoid mind hears anyhow. Regardless, you'll have to submit to another lab test, and chances are the retested lab values will come back pretty much the same and your worried doctor will want to pathologize whatever errant blood value you exhibited. Maybe he or she will run up the bill with some extra tests that all come back negative, but there's also a chance that the doc puts you on some drug that makes you feel like you've been lobotomized and you have to live your days with a drool bucket hung around your neck. I'm here to tell you that you're probably not sick; you're just a lifter, and your body chemistry is a little different from the other animals. Here's a little reference guide you can whip out in the future whenever you or your doctor are puzzled by your inhuman blood values. Potential Pre Blood-Work Pitfalls Sometimes what happens before your blood is drawn, or even the very act of having your blood drawn, can yield wacky results, all because you lift weights and have a bodybuilder mentality. Having Your Blood Pressure Taken Chances are, your arm circumference is too big for the standard blood pressure cuff and your poor arm is going to feel like a sumo wrestler accidentally sat on it while you were stretched out on a yoga mat. All the excess pressure ends up jacking up your systolic blood pressure (the first number in the BP reading). A study of bodybuilders from 2009 (Fonseca-Reyes) indicated that the average amount is 8 points higher and that could well be enough to convince your doc to put you on a high blood pressure med, which will likely make you perpetually sleepy, grumpy, and dopey. To prevent this from happening, sweet-talk the person taking your BP to go into the closet and blow off the dust on the big-boy cuff. Likewise, it's your responsibility to do the following to make sure you get a reasonably accurate reading: Avoid stimulation. Don't drink coffee, exercise, or smoke within 30 minutes of the test. Piss. You need to empty your bladder before you sit down. Relax. You need to sit in the room quietly for at least 5 minutes before any attempt to take your BP. Then stay quiet while it's being taken. Sit the right way. You need to be sitting in a regular chair with a back and your feet flat on the floor (don't cross your legs). Position your arm correctly. Your upper arm must be supported at mid-heart level and your elbow must be bent at a 45-degree angle. If possible, get two careful readings on at least two separate occasions. The Blood Draw Itself You wouldn't think being a bodybuilder could screw up the blood draw, but it can. It concerns potassium, which is a mineral essential to human life. It acts as an electrolyte and facilitates the movement of muscles, including those that control your breathing and heartbeat. Having too much potassium in your blood – a condition called hyperkalemia – could be indicative of kidney failure and an impending heart attack, which could cause your physician to have the vapors when he or she sees your blood tests. The thing is, lifters, particularly bodybuilders, often test false for alarmingly high potassium levels, and the reason is particularly silly. When normal people get their blood drawn, they momentarily clench their fist to make the vein more visible to the phlebotomist. Once the vein is located and the needle is inserted, they immediately relax their fist. Not so with many bodybuilders. They don't clench their fist, they roll their fingers into a ball of fury so they can admire the immense, throbbing veins that transverse their arms like oil pipelines across a South Dakota prairie. And then, transfixed by their own awesomeness, they don't relax their fist when they're supposed to; they just keep gawking at those pretty veins. This causes the rupture of thousands of red blood cells during the blood draw, all of which leak their stores of potassium. The resultant skewed lab value will result in a frantic call from the ordering doctor's nurse, begging you to come in immediately before you drop dead. To avoid this, don't be overwhelmed by your awesomeness – relax your fist immediately after the tech inserts the needle. Crazy Blood Work Numbers Your crazy weight liftin', exercisin', protein eatin', supplement takin' lifestyle leaves a diagnostic chemtrail, but when most doctors try to make sense of it, they're liable to misidentify them as warning signs instead of the ordinary side effects of your physical lifestyle. Here are the most common blood tests that come up screwy in weight lifters and athletes in general: ALT and AST Alananine transaminase (ALT) and aspartate transaminase (AST) are enzymes that, when elevated, can indicate liver damage. Unfortunately, your doc probably doesn't know that even a 15-minute slog on the treadmill can significantly elevate levels of both of these two transaminases. One old study from 1962 (Fowler) showed that even a short 8K run could elevate ALT and AST levels by 150%. All it means is that the runners incurred some muscle damage during the run and if it happens to goofy runners, just imagine what kind of damage your workout incurs. As an interesting side note, one researcher (Pertusi, 2007) suggested that elevated ALT and AST levels are why liver damage from the use of anabolic steroids seems so common. The supposed liver damage (suggested by the elevated ALT and AST levels) was actually exercise-induced and temporary, as opposed to steroid-induced and long-term. Regardless, steroids are now thought to be much more damaging to the liver than they probably really are. If one or both of these transaminases tests high, take a week off from hard training and have your blood re-tested. BUN Blood Urea Nitrogen (BUN) is a measure of urea levels in the blood and can be indicative of kidney failure. However, a high-protein diet, combined with hard training, increases protein turnover, leading to increased urea production and elevated BUN levels. An elevated BUN from protein and workouts is nothing to worry about, but your doc may need to be reminded of your lifestyle so he doesn't freak out. Creatine Kinase Elevated levels of this enzyme are often indicative of heart attack, kidney injury, muscular dystrophy, and rhabdomyolysis. Luckily, it probably just means you had a hard workout the day before the blood test. Hitting your muscles hard can cause creatine kinase levels to increase over a 100-fold. In fact, there are some thoughtful research scientists out there pushing for the lab values of lifters and athletes to be revised. They're suggesting that "normal" levels be raised from the current < 198 IU to < 1000 in male athletes and < 513 in female athletes. Until that happens, though, either expect a worried call from you doc after a blood draw, or don't work out the day before you have it drawn. Creatinine This compound is a byproduct of creatine phosphate, the chemical used in contraction of muscles. High levels are sometimes indicative of urinary tract infections, reduced renal blood flow, and acute tubular necrosis (kidney damage). But you know what else raises levels of creatinine? Taking a creatine supplement, or ingesting large amounts of beef or other meats high in creatine. This also explains why some creatine naysayers insist that creatine causes kidney damage. They're missing something, though. Yes, creatinine levels are used to evaluate the function of the kidneys, but when docs see elevated creatinine levels in people who use creatine, they make the hasty but incorrect assumption that the creatine actually damaged the kidneys and caused creatinine levels to rise, when in reality the rise was just because some of it was converted to creatinine. GFR Glomerular filtration rate is used to test how well the kidneys are working. However, a high protein intake, often specifically because of the use of protein powders, can raise GFR, as can creatine supplementation. In your case it's nothing to worry about, but again, your doc needs to know about your lifestyle. Hematocrit This test measures the percentage of your blood that's made up of red blood cells. If it's too high, it means you may be at risk for stroke. Too many red blood cells, like cars on a freeway, can lead to the equivalent of traffic congestion and a pile up (stroke). Not good. Unfortunately, anabolic steroids, and even testosterone replacement therapy, can elevate hematocrit to alarmingly high levels. Normal levels for men are about 45% to 52%, while women should test out at 37% to 48%. If your levels are higher than 52% (for men) or 48% (for women), you need to have some blood drawn (to immediately reduce the risk of stroke) and adjust your dosage of androgens downward accordingly. Total Protein This test measures the total levels of albumin and globulin in the body. Albumins are indicative of liver function, while globulins are what the body uses to make antibodies. Increased levels of albumin alert your physician to the possibility of liver disease, inflammatory disease, or malnutrition, while increased levels of globulin can result from high cholesterol, iron deficiency, or inflammatory disease in general. Total proteins can also be elevated in lifters who are using anabolic steroids, growth hormone, or insulin, so it's best to tell your doc about your extracurricular injections, even though it means being subjected to a lecture about the dangers of steroids (he won't say too much about the insulin because he probably won't be able to figure out why you're taking it). Total Testosterone This is the most confusing of all blood tests, and most doctors aren't going to give a damn whether you test high or low. Still, truth be told, it doesn't much matter what your total T is, because testing for total testosterone by itself is pretty much ridiculous. All your body cares about is "free" testosterone and albumin-bound testosterone, which, while loosely bound, is potentially available to do all the good stuff that T does. Together, they represent "bioavailable" testosterone. However, determining free and bioavailable testosterone is problematic. You could just test for free testosterone, but the tests are horribly unreliable. A study by the Endocrine Society of America found that free testosterone levels can vary by as much as a factor of five in the same sample. You could test the same sample several times and get several different readings. You could also test for SHBG levels and theoretically get an idea of your hormonal status, but SHBG is a tricky bastard. You can be low in SHBG and have "normal" T levels, but still be deficient in bioavailable T. What time of day you have your blood drawn is also tricky. The current thinking is that you need to have blood tests done early in the morning, unless you're an old or older bastard, at which point it probably doesn't matter. In younger men (those under 45 or so), testosterone levels are higher in the morning, probably peaking at about 8:00 AM and reaching their low point about 12 hours later. Older guys don't seem to have these diurnal fluctuations, so they can have their levels tested pretty much any time before 2 PM. What you eat before you have your blood drawn can also affect testosterone levels. Some studies have shown that meals high in fat can drop T levels by anywhere from 15 to 40%. Similarly, high carbohydrate meals can drop levels from 10 to 30% for anywhere from 3 to 8 hours. Even consuming a drink that has about 75 grams of glucose (about what you'd get in one of those "Rockstar" energy drinks) is enough to chop testosterone levels down by jaw slackening 47%. So it appears that testing should be done fasted, but there's always a chance that being totally fasted also drops testosterone levels and prevents getting an accurate picture. It's maddening. My best advice is this: If your total T, free T, or bioavailable T, or any combination of the three, is low, and you feel like your energy levels, libido, and muscle mass aren't up to snuff, consider experimenting with a testosterone-boosting supplement, or find an understanding doctor and consider T replacement, as I explained in the article, The Complete Guide to T Replacement.

Sometimes the most seemingly simple tasks can become the most complicated. In theory it may appear to be the least complex task on our plates. Our ancestors had to hunt, steal, kill, and gather their food on a seemingly never ending basis. They had to use every bit of their energy to fight for food. Over the last century, however, people have had the modern day conveniences of food fresh right at their fingertips. In recent years it has become progressively easier to have food delivered right do our doorsteps without even leaving our sofas. However, even though we have every single possible food item available at our disposal people still have difficulty deciphering what is healthy and what they should eat. There are approximately 50,000 items at any given grocery store in America. But the number that you should be consuming should be far less than this number. There may be 15 different varieties of Chips Ahoy to choose from but that doesn't mean you should buy every single one. Here are some common grocery item pickups that are great additions to your cart or basket. Muscle Building Foods Under $4 #1 - Chicken Breast Chicken breasts are a common staple in the diets of professional bodybuilders due to their relatively inexpensive nature, high protein, and low fat count. While not an absolute necessity you can never go wrong having this in your grocery basket. Approximate price is $2.99 per pound. #2 - Greek Yogurt Greek yogurt is a great snack option due to its low calorie and high protein. While the macronutrients will vary from brand to brand it is important to stick to one that is mostly protein and not high in carbs and fats. Throwing a couple of these in daily will make for great snacks. Approximate price is $0.99 per serving #3 - Eggs Eggs can be eaten as whole eggs or egg whites. If you are on a diet you may consider more egg whites leaving the yolk out. However, keeping some egg yolks in your diet are a good healthy dietary fat source. Approximate price is $3.99 per dozen #4 - Rice Rice is inexpensive, fairly simple to prepare and provides a lot of calories for a very low price. Contrary to popular belief brown rice does not have a vastly different macronutrient profile than white rice. The main difference being the fact that your body may digest the two in a slightly different manner. Approximate price is $3.99 per bag #5 - Low Calorie Ice Cream Dieting can sometimes result in bland food options. However, with modern day scientific technology there are several healthier options to choose from. Skinny cow is one brand that makes several different options that all have less than 200 Calories (some less than 100 Calories). Having one of these per day can mentally help provide additional sanity while dieting. Approximate price is $3.99 per 6 pack #6 - Frozen Vegetables Not too long ago frozen vegetables were thought of as disgusting, dry, and bland options. However, many options today taste better and more closely resemble their fresh counterparts. While fresh is almost always a better option, when time is a factor including some frozen vegetables in your diet is not detrimental to overall health. Approximate price is $2.50 per bag #7 - Sweet Potatoes Sweet potatoes are one of the best natural unprocessed carb sources around plus they taste great with any meal. Add in some salt and pepper to taste or even some hot sauce to give them a sweet and spicy contrasting flavor. You can never go wrong with these guys plus they are inexpensive as well. Approximate price is $1.99 per bag #8 - Almonds People commonly have the misconception that ?fats? should not be included as part of their diet. However, fat is a crucial macronutrient that is responsible for hormone balance and plays a role in muscle growth and development. Approximate price is $3.99 per small container #9 - Ground Turkey If chicken breast is simply not your thing try adding in ground turkey. Ground turkey is a bit fattier but is a viable option when it comes to meal prep. When it comes to cost ground turkey can often be found at the same price as chicken breast. It is easy to prepare taking only minutes in a skillet or frying pan. Approximate price is $2.99 per pound #10 - English Muffins Normal bread gets boring, repetitive and bland. Packs of 6 English Muffins cost less than a dollar on sale and come in a variety of different flavors. Approximate price is $0.99 per pack. Eating healthy does not have to be a difficult nor expensive task to comprehend. By simply making the right choices you can keep your diet healthy, satisfying, and inexpensive.

Thankyou very much yes and still feeling great....

The double bicep pose took yesterday....still feeling fantastic weighing in at 154lbs and loving the leaner me... still got tons of energy too.

Carbohydrates are the main source of macronutrient that are converted to glucose. Although if you go into strict ketosis your body will use fats as a fuel source through a process called gluconeogenesis. To measure the body?s glycemic index it is assigned a value from 0-100. A higher value means a faster blood sugar response. Moderate glycemic index foods are better for purposes of fat loss because a higher glycemic index food means insulin levels will rise much faster. Fat loss cannot occur when insulin levels are extremely elevated. On the other hand a slow releasing carbohydrate will produce less insulin and maximize fat loss. Low GI Foods - In regards to the glycemic index scale, a food under 55 is considered to be low glycemic index. Medium GI Foods - Foods that have a GI under 70 and over 56 are considered to be medium glycemic foods. High GI Foods - Foods that have a GI over 70 are considered to be high glycemic foods. The glycemic index of foods cannot be taken into account solely on their own as eating protein and fat sources alongside carbohydrates will affect the overall glycemic level of the carbohydrate source. The International tables of glycemic index and glycemic load values show the following glycemic index for several commonplace foods. Food Glycemic Index (Glucose = 100) Serving Size (Grams) Glycemic Load Per Serving Bakery Products and Breads Banana cake, made with sugar 47 60 14 Banana cake, made without sugar 55 60 12 Sponge cake, plain 46 63 17 Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24 Apple, made with sugar 44 60 13 Apple, made without sugar 48 60 9 Waffles, Aunt Jemima® (Quaker Oats) 76 35 10 Bagel, white, frozen 72 70 25 Baguette, white, plain 95 30 15 Coarse barley bread, 75-80% kernels, average 34 30 7 Hamburger bun 61 30 9 Kaiser roll 73 30 12 Pumpernickel bread 56 30 7 50% cracked wheat kernel bread 58 30 12 White wheat flour bread 71 30 10 Wonder® bread, average 73 30 10 Whole wheat bread, average 71 30 9 100% Whole Grain® bread (Natural Ovens) 51 30 7 Pita bread, white 68 30 10 Corn tortilla 52 50 12 Wheat tortilla 30 50 8 Beverages Coca Cola®, average 63 250ml 16 Fanta®, orange soft drink 68 250ml 23 Lucozade®, original (sparkling glucose drink) 95 ±10 250ml 40 Apple juice, unsweetened, average 44 250ml 30 Cranberry juice cocktail (Ocean Spray®) 68 250ml 24 Gatorade 78 250ml 12 Orange juice, unsweetened 50 250ml 12 Tomato juice, canned 38 250ml 4 Breakfast Cereals and Related Products All-Bran®, average 55 30 12 Coco Pops®, average 77 30 20 Cornflakes®, average 93 30 23 Cream of Wheat® (Nabisco) 66 250 17 Cream of Wheat®, Instant (Nabisco) 74 250 22 Grapenuts, average 75 30 16 Muesli, average 66 30 16 Oatmeal, average 55 250 13 Instant oatmeal, average 83 250 30 Puffed wheat, average 80 30 17 Raisin Bran® (Kellogg?s) 61 30 12 Special K® (Kellogg?s) 69 30 14 Grains Pearled barley, average 28 150 12 Sweet corn on the cob, average 60 150 20 Couscous, average 65 150 9 Quinoa 53 150 13 White rice, average 89 150 43 Quick cooking white basmati 67 150 28 Brown rice, average 50 150 16 Converted, white rice (Uncle Ben?s®) 38 150 14 Whole wheat kernels, average 30 50 11 Bulgur, average 48 150 12 Cookies and Crackers Graham crackers 74 25 14 Vanilla wafers 77 25 14 Shortbread 64 25 10 Rice cakes, average 82 25 17 Rye crisps, average 64 25 11 Soda crackers 74 25 12 Dairy Products and Alternatives Ice cream, regular 57 50 6 Ice cream, premium 38 50 3 Milk, full fat 41 250ml 5 Milk, skim 32 250ml 4 Reduced-fat yogurt with fruit, average 33 200 11 Fruits Apple, average 39 120 6 Banana, ripe 62 120 16 Dates, dried 42 60 18 Grapefruit 25 120 3 Grapes, average 59 120 11 Orange, average 40 120 4 Peach, average 42 120 5 Peach, canned in light syrup 40 120 5 Pear, average 38 120 4 Pear, canned in pear juice 43 120 5 Prunes, pitted 29 60 10 Raisins 64 60 28 Watermelon 72 120 4 Beans and Nuts Baked beans, average 40 150 6 Blackeye peas, average 33 150 10 Black beans 30 150 7 Chickpeas, average 10 150 3 Chickpeas, canned in brine 38 150 9 Navy beans, average 31 150 9 Kidney beans, average 29 150 7 Lentils, average 29 150 5 Soy beans, average 15 150 1 Cashews, salted 27 50 3 Peanuts, average 7 50 0 Pasta and Noodles Fettucini, average 32 180 15 Macaroni, average 47 180 23 Macaroni and Cheese (Kraft) 64 180 32 Spaghetti, white, boiled, average 46 180 22 Spaghetti, white, boiled 20 min, average 58 180 26 Spaghetti, wholemeal, boiled, average 42 180 17 Snack Foods Corn chips, plain, salted, average 42 50 11 Fruit Roll-Ups® 99 30 24 M & M?s®, peanut 33 30 6 Microwave popcorn, plain, average 55 20 6 Potato chips, average 51 50 12 Pretzels, oven-baked 83 30 16 Snickers Bar® 51 60 18 Vegetables Green peas, average 51 80 4 Carrots, average 35 80 2 Parsnips 52 80 4 Baked russet potato, average 111 150 33 Boiled white potato, average 82 150 21 Instant mashed potato, average 87 150 17 Sweet potato, average 70 150 22 Yam, average 54 150 20 Miscellaneous Hummus (chickpea salad dip) 6 30 0 Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7 Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22 Pizza, Super Supreme (Pizza Hut) 36 100 9 Honey, average 61 25 12 Complex vs. Simple Carbohydrates Complex carbohydrates are made up of hundreds of units and provide much more sustained energy as they take more time to be broken down by the body. Some common examples of complex carbohydrates include starchy substances such as oatmeal, brown rice, and sweet potatoes. Fibrous complex carbohydrates are mostly of the vegetable variety including such common vegetables as asparagus, broccoli, cauliflower, lettuce, peppers, and tomatoes. Simple carbohydrates are made up of far fewer molecules and provide immediate sources of energy such as fruits and other sugary foods. When to eat carbs Prior to beginning your workout it is recommended to have low to medium GI carbohydrates roughly one hour before your workout. If you choose to consume higher GI carbohydrates those may be consumed thirty minutes or less before to provide an immediate source of energy. Post-workout, focus on faster absorbing carbohydrate sources to provide the appropriate anabolic response for achieving optimal results. Although subject matter experts may differ today in their opinions on the necessity of post-workout protein and carb sources, it is usually better to air on the side of caution because as we all know it's better to be safe than sorry. Although flexible dieting and use of the "If it Fits Your Macros" (IIFYM) approach has helped to revolutionize dieting making it easier to use for the vast majority of individuals, it is important to consider other extraneous factors beyond simply carbohydrates, fats, and proteins. Eating whole foods will aid the body in providing the appropriate metabolic and anabolic response for achieving results and building muscle effectively.

Thats too funny but so true ??

1 - Chicken Thighs The bodybuilding and fitness communities love boneless and skinless chicken breasts because they are low in fat, high in protein, and inexpensive. Sadly, the other cuts of chicken receive far less attention than they deserve. If you?re tired of bland chicken breasts and have some extra wiggle room in your diet, then start eating chicken thighs. Thighs offer a combination of light and dark meat. One raw chicken thigh (193 grams) including the skin has 426 calories, 31.9 grams of protein, 32.1 grams of fat, and 0.5 grams of carbohydrates. [1] If you prefer the taste of chicken thighs but cannot afford to consume that much fat in one sitting then remove the skin. One raw chicken thigh with the skin removed (149 grams) offers 180 calories, 28.3 grams of protein, 6.1 grams of fat, and 0 grams of carbohydrates. [2] Removing the skin significantly lowers the fat content without drastically lowering the protein content. Chicken thighs are a good source of niacin as well as a decent source of phosphorus, vitamin B6, zinc, selenium, riboflavin, and pantothenic acid. [3] My favorite recipe is Rosemary Balsamic Chicken with White Cheddar Mashed Potatoes in the slow cooker. #2 - Whole Eggs Whole eggs might be the nature?s perfect food for building muscle and increasing strength. The protein found in eggs has a balanced and complete amino acid profile that digests at a medium speed compared to whey and casein proteins. Furthermore, eggs are extremely inexpensive ? sometimes as low at 99 cents for one dozen eggs. The nutritional profile of an egg depends on its size. One large (50 grams) egg provides 72 calories, 6.3 grams of protein, 4.8 grams of fat, and 0.4 grams of carbohydrates whereas one jumbo (63 grams) egg has 90 calories, 7.9 grams of protein, 6 grams of fat, and 0.5 grams of carbohydrates. [4] Eggs are a good source of riboflavin, vitamin B12, phosphorus, and selenium. [5] Unfortunately, eggs, also known as liquid chickens, have a bad reputation due to their cholesterol content. Depending on the size, one egg contains between 140 and 235 milligrams of cholesterol. [4] While this number sounds scary high, otherwise healthy individuals should not be concerned. The Mayo Clinic explicitly states that dietary cholesterol has little impact on total cholesterol levels compared to trans and saturated fats. Cholesterol is critical for normal hormonal function and testosterone production. [6]Omelets with cheese and vegetables are an excellent way to get healthy fats and micronutrients. Hard boiled eggs are a great on-the-go snack packed with nutrition and easy on the wallet. #3 - Avocados Millennials are obsessed with guacamole but you can't blame them - this heart-healthy fruit is packed with fiber, nutrients, and heart-healthy fatty acids. One cup of cubed avocado (150 grams) contains 240 calories, 3 grams of protein, 22 grams of fat, 12.8 grams of carbohydrates, and 10.1 grams of fiber. [7] For those consuming 25 to 30 grams of fiber per day just one avocado will meet 33 to 40% of your daily target. Avocados are the only fruit with such a high fat content but the majority is heart-healthy monounsaturated and polyunsaturated fat. One cup provides 14.7 grams of monounsaturated fat, 3.2 grams of saturated fat, 2.7 grams of polyunsaturated fat, and zero grams of trans fat. [7] Avocados are also a good source of vitamins C, E, K, B6, folate, pantothenic acid, as well as the minerals potassium and copper. [8] I enjoy smashing up avocados to make guacamole, slicing up this fruit and placing it on my sandwiches, as well as hollowing out the center, adding an egg, and baking in the oven to make an ?eggocado?. #4 - Homemade Granola Granola is not just for free spirits and people who enjoy outdoor activities. it's an inexpensive, compact, and portable source of high quality calories, protein, carbohydrates, and fat. While store-bought pre-made granola sounds innocent enough, it's often packed with added oils, sugar, artificial colors, and flavors. Homemade granola is not only better for you but also less expensive. The most common recipe incorporates oats, raisins, raisins, sunflower seeds, almonds, wheat germ, honey, coconut, and a splash of canola oil. One cup of granola has 597 calories, 16.7 grams of protein, 29.7 grams of fat, 65.7 grams of carbohydrates, and 10.9 grams of fiber. [9] If you?re struggling to gain weight, then incorporate just one cup of granola in to your daily diet and you'll be well on your way to Gainzville. This homemade granola is not exactly low in sugar but most of it comes from the natural sugars in raisins and nutrient-rich honey. Granola made with these ingredients is an excellent source of vitamin E, thiamin, magnesium, phosphorus, selenium, and manganese. it's also a good source of riboflavin, folate, pantothenic acid, iron, potassium, zinc, and copper. [10] I prefer to mix granola in my yogurt or eat it as a standalone snack. #5 - Unsweetened Coconut Flakes The consumption of coconut meat, oil, and water has exploded in the United States over the past five years. Coconut water is low in calories and rich in potassium whereas coconut oil is low in carbohydrates but high in fat and calories. Coconut meat offers a hearty quantity of energy and hormone-supporting fats as well as a nice dose of fiber. Coconut flakes are produced by drying and then shredding the coconut meat. One ounce (28 grams) of dried and unsweetened coconut flakes provides 187 calories, 2.0 grams of protein, 18.3 grams of fat, 6.7 grams of carbohydrates, and 4.6 grams of fiber. [11] With just 2.3 grams of net carbohydrates, coconut flakes are an excellent low-carbohydrate treat. Of the 18.3 grams of fat, 16.2 are saturated which may seem alarming at first, but much of this fat is in the form of medium chain triglycerides (MCTs). [11] MCTs not only optimize normal hormonal function but also are prioritized and utilized like carbohydrates rather than fats. Medium chain triglycerides are an excellent fat source for providing quick energy without a sugar crash. Coconut flakes are also a good source of copper and manganese. [12] I prefer mixing coconut flakes in my yogurt, smoothies, oatmeal, and sludge made with chocolate protein powder. #6 - Lean Ground Beef (At least 85% lean and no more than 15% fat by weight) In my humble opinion, beef is the best-tasting and most-versatile protein source on the planet. Within the beef hierarchy I believe ground beef is second only to filet mignon. Ground beef comes in a variety of lean to fat ratios typically represented by putting the lean percentage first and the fat percentage second (e.g. 85/15) For those looking to add mass stick with lean ground beef that is at least 85% lean and no more than 15% fat by weight. I love a good burger made with 80/20 ground beef but the grams of fat often outnumber the grams of protein. Four ounces (113 grams) of raw ground beef that is 85% lean and 15% by weight contains 243 calories, 21.0 grams of protein, 17.0 grams of fat, and zero grams of carbohydrates. Four ounces (113 grams) of raw ground beef that is 90% lean and 10% by weight contains 198 calories, 22.6 grams of protein, 11.3 grams of fat, and zero grams of carbohydrates. [13] In my experience the price of ground beef increases exponentially from 80/20 to 90/10 so 85/15 is a nice balance between the two in terms of nutrition and cost. Ground beef is a good source of niacin, vitamin B6, vitamin B12, zinc, phosphorus, and selenium. [14] I love using ground beef to make burgers, chili, sloppy joe?s, meatloaf, and tacos. You also can't go wrong by adding a little calcium and protein-rich cheese to any dish involving ground beef. #7 - Wild-Caught Salmon While weightlifting and cardiovascular exercise are necessary for building muscle, increasing strength, and improving heart-health, these activities are inflammatory to the body. While moderate, controlled amounts of inflammation are expected and required to build muscle, many weightlifters chronically consume foods that further inflame the body and slow recovery. Wild-caught salmon is a powerhouse food for fighting inflammation and kick-starting recovery due to high protein and Omega-3 fatty acid content. Six ounces (170 grams) of raw wild-caught Atlantic salmon contains 241 calories, 33.7 grams of protein, 10.8 grams of fat, and zero carbohydrates. [15] Of that 10.8 grams of fat, 3.4 grams are anti-inflammatory Omega-3 fatty acids and just 0.3 grams are Omega-6 fatty acids. [16] The standard American diet contains 15 to 17 times more Omega-6s than Omega-3s. Ideally, this ratio should be 1:1 and no more than 4:1. [17] Wild caught salmon is a great good for bringing that ratio down to where it should be. it's also a great source of thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid, phosphorus, and selenium. [16] Wild caught salmon tends to be one to two dollars per pound more expensive than farm-raised salmon but it has more Omega-3 fatty acids, lower levels of heavy metals, and a lower negative impact on the environment. If you don't like the taste of salmon but still want to get in your Omega-3s then consider supplementing with a high-quality fish oil supplement rich in EPA and DHA. #8 - Whole Milk Traditional Yogurt Greek yogurt has quickly replaced traditional yogurt as the preferred cow?s milk yogurt in the United States. While Greek yogurt offers considerably more protein and fewer carbohydrates, it typically contains less calories than traditional yogurt. While those on a fat-loss diet may benefit from swapping traditional yogurt for the Greek variety, those of us looking to add mass should hold steady and continue consuming traditional yogurt, preferably the whole milk variety. Eight ounces (227 grams) of plain yogurt made from whole milk provides 138 calories, 7.9 grams of protein, 7.4 grams of fat, 10.6 grams of carbohydrates, all of which are from natural milk sugars. [18] The fat content is critical for absorbing the fat-soluble vitamins vitamin A and D that are often added to dairy products. Traditional yogurt is a great good source of riboflavin, phosphorus, calcium, and gut-healthy probiotics. [19] If you experience bowel movement irregularity, gas, or poor digestion then probiotic-rich yogurt should become a staple in your diet. I love mixing yogurt with whey protein and sliced bananas and blueberries. You can also incorporate it in to your smoothies, desserts, or consume as a standalone snack. If you don't like the taste of Greek yogurt but want less fat and want more protein, then choose yogurt made with low fat or skim milk. #9 - Bananas Bananas are a staple fruit and carbohydrate source, especially pre-and post-workout, for those in the weightlifting and fitness communities. They?re extremely inexpensive, taste great, and can be consumed in a variety of ways. One large 8 to 9-inch banana (136 grams) supplies 121 calories, 1.5 grams of protein, 0.5 grams of fat, 31.1 grams of carbohydrates, and 3.5 grams of fiber. [20] As you can see, bananas primarily offer carbohydrates which makes their consumption ideal during periods in which you will require or have just expended energy through physical activity. Bananas are a good source of the antioxidant vitamin C, vitamin B6, potassium, and manganese. [21] The recipes incorporating bananas are endless. Some of my favorites include banana bread, consuming them as a standalone snack, slicing up and placing in my yogurt, mixing in my smoothie, and mashing them up to make banana ice cream. To make dairy-free banana ice cream, peel and place one to two bananas in the freezer. Once they?re frozen slice them up and mash them using the kitchen tool of your choice. Add protein powder, fruit, or your favorite low-calorie syrup and enjoy! #10 - Whole Grain Pasta Carbohydrate-dense foods like pasta are not just for endurance athletes. After an intense weightlifting or high intensity interval training workout our carbohydrate stores in the form of glycogen are depleted. Whole grain pasta is an excellent source of high quality carbohydrates and fiber. One cup of uncooked spaghetti (91 grams) offers 320 calories, 12.6 grams of protein, 2.7 grams of fat, 66.8 grams of carbohydrates, 8.4 grams of fiber, and just 2.5 grams of sugar. [22] For those who go by cooked measurements, one cup packed of cooked spaghetti (151 grams) contains 225 calories, 9.0 grams of protein, 2.6 grams of fat, 45.4 grams of carbohydrates, 5.9 grams of fiber, and 1.1 grams of sugar. [23] Whole grain pasta is also a good source of manganese and selenium. [24] If you struggle to consume enough rice or potatoes then consider switching to pasta. Comparatively, I find it less-filling and more calorie-dense. One of my all-time favorite comfort meals is spaghetti with meatballs smothered in homemade red sauce and fresh parmesan cheese. If a few helpings of that doesn't add some meat to your bones, then I don't know what will! What foods do you like to eat to during a mass-building phase? Let me know in the comments below! References 1) "Basic Report: 05091, Chicken, broilers or fryers, thigh, meat and skin, raw." National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, May 2016. Web. Feb. 2017. 2) "Basic Report: 05096, Chicken, broilers or fryers, dark meat, thigh, meat only, raw." National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, May 2016. Web. Feb. 2017. 3) "Chicken, broilers or fryers, dark meat, meat only, raw." SELF Nutrition Data, Condé Nast, 2017, Accessed Feb. 2017. 4) "Basic Report: 01123, Egg, whole, raw, fresh." National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, May 2016. Web. Feb. 2017. 5) "Egg, whole, raw, fresh." SELF Nutrition Data, Condé Nast, 2017, Accessed Feb. 2017. 6) Lopez-Jimenez, Francisco. "Eggs: Are They Good or Bad for My Cholesterol?" Mayo Clinic, 5 Dec. 2014, Accessed Feb. 2017. 7) "Basic Report: 09037, Avocados, raw, all commercial varieties." National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, May 2016. Web. Feb. 2017. ? "Avocados, raw, all commercial varieties." SELF Nutrition Data, Condé Nast, 2017, Accessed Feb. 2017. 9) "Basic Report: 08037, Cereals ready-to-eat, granola, homemade." National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, May 2016. Web. Feb. 2017. 10) "Cereals ready-to-eat, granola, homemade." SELF Nutrition Data, Condé Nast, 2017, Accessed Feb. 2017. 11) "Basic Report: 12108, Nuts, coconut meat, dried (desiccated), not sweetened." National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, May 2016. Web. Feb. 2017. 12) "Nuts, coconut meat, dried (desiccated), not sweetened." SELF Nutrition Data, Condé Nast, 2017, Accessed Feb. 2017. 13) "Ground Beef Calculator ." National Nutrient Database for Standard Reference Release 28. United States Department of Agriculture, May 2016. Web. Feb. 2017. 14) "Beef, ground, 85% lean meat / 15% fat, raw [hamburger]." SELF Nutrition Data, Condé Nast, 2017, Accessed Feb. 2017.

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Chemical Composition 17 beta-hydroxy-7 alpha-methylestr-4-en-3-one acetate Molecular Weight: 330.465 g/mol Formula: C21-H30-O3 Manufacturer: Schering/Bayer Effective Dose (Men): 10 mg/day Effective Dose (Women): Not Recommended Half-Life: Approx. 8-12 Hours Detection Time: Unknown Anabolic/Androgenic Ratio: 2300-650 Description MENT, a.k.a. methylnortestosterone acetate and as trestolone acetate (the chemical name of active ingredient in MENT), is an oral derivative of the anabolic steroid nandrolone. MENT was initially developed for androgen replacement, however it encompasses a vast number of treatment applications including testicular failure, contraception therapies, bone mass loss, BPH, prostate cancer, cachexia and muscle wasting, primary hypogonadism, ASIH, baldness, and sarcopenia. Steroid Form The reported plan is to release MENT in oral, injectable, implantation, and transdermal forms, but it is not yet available as a prescription drug. Indications/Purpose For the Indications/Purpose of MENT see the Deca-Durabolin profile. MENT, however has a much shorter half-life. Side Effects Again, MENT aromatizes more like a testosterone than a nandrolone. Thus, for the side effects of MENT see Testosterone Propionate. Additional Information MENT is a versatile anabolic that should be cycled with a testosterone like propionate, cypionate, and enanthate. MENT cutting cycles can contain any of the traditional definition compounds such as Anavar, Primobolan, Oral Turinabol, and Winstrol. When added to mass building cycles, which should also be testosterone based, some of the compounds that stack well include Dianabol, Halotestin, Anadrol, Trenbolone, and Equipoise.

Methyl-1 Testosterone or M1T is an oral steroid that is deemed as one of the most effective options in the market in terms of boosting strength levels, accelerating significant muscle gains as well as a reliable bulking agent. This is the reason why more and more people are thinking about including M1T in their bodybuilding arsenal these days. How about we put this oral steroid under the spotlight to find out if it’s really got the stuff to maximize your cycle and achieve the physique you’ve always wanted? Methyl-1 Testosterone (M1T) 101 At its simplest, Methyl-1 Testosterone is a type of oral anabolic steroid that shares a similar chemical structure with Dihydroboldenone. Designed to be a methylated version of the steroid 1-testosterone, it was initially developed in 1962 during the time when steroid research was at its peak, but only made its appearance in the market in the early 2000’s. The chemical structure of Methyl-1 Testosterone Moreover, M1T is considered as an “exogenous” testosterone, which basically means that it is testosterone that is synthetically produced outside of the body, like in the case of testosterone hormones used in testosterone replacement therapy as well as in the prevention and treatment of breast cancer in post-menopausal women. A word of caution, though. Keep in mind that Methyl-1 Testosterone is so potent that it is important to have all your ancillaries and post cycle therapy (PCT) essentials prepped up in your arsenal before even thinking about cycling with this oral steroid or you’ll be in for a surprise – and not the good kind, either – as you go along. This oral steroid is also not recommended for use by women since it can cause sterility. The Good Side of Methyl-1 Testosterone (M1T) Methyl-1 Testosterone did not become popular by accident. It made its way to the top in the oral steroids department because of its rather extreme potency. Deemed to be as powerful as Winstrol in terms of bioavailability and efficacy, M1T is also known for its versatility because it can be used as a standalone product or can be stacked with other anabolic steroids for an added punch. According to seasoned steroid users, cycling Methyl-1 Testosterone can provide the following bodybuilding benefits Helps promote a more positive and determined mindset before and during a workout Doesn’t have issues when being stacked with other steroids and supplements Stimulates rapid loss of fat and optimizes leaning almost immediately Boosts strength levels and accelerates significant muscle gains Interestingly, the possibility of developing gynecomastia or “bitch tits” when cycling with M1T is considerably low. This is due to the fact that it doesn’t aromatize when administered in the body. Significant gains up to 20 pounds is possible in a 2 to 4 week cycle of this oral steroid. The Not-So-Good Side of Methyl-1 Testosterone (M1T) On the other hand, M1T does have some setbacks when cycled. The most prominent con that veteran steroid users pointed out is since Methyl-1 Testosterone is orally taken, it loses some of its potency as it goes through the digestive system. They have also pointed out that some of the gains that can be achieved with an M1T cycle can be possibly the result of unwanted water retention. Additionally, there a lot of bodybuilders who emphasize the acute liver toxicity of M1T. Most of them stress that cycling with Methyl-1 Testosterone can lead to a spike in negative liver values without an extensive PCT. Other side effects of M1T include the total halt of the body’s natural testosterone production, muscle cramping, loss of libido, sailing blood pressure levels, lethargy as well as the likelihood of testicular shrinkage. A few bodybuilders who have tried cycling with M1T also reported that their sleeping time increased to up to 10 hours when they were administering this oral steroid. Now while this can be considered as a positive effect by some, this can hamper workout productivity if not properly regulated. Methyl-1 Testosterone (M1T) Dosage Experts recommend that the ideal dose of Methyl-1 Testosterone can range from 5 milligrams to 20 milligrams daily. A cycle of M1T should not be run for more than 4 weeks. For an added boost of power, injectable steroids can also be stacked with this oral steroid.

Proper hydration is a topic that's not nearly stressed enough when discussing training and overall athletic performance. Having sufficient amounts of the essential electrolytes and water in your body ensures you?re able to maintain a high level of performance from start to finish. In fact, even a little as a 2% reduction in hydration levels can lead to cramping, fatigue, and significantly decreased performance. As you can see, staying hydrated is crucial if you?re intent on breaking PRs or outlasting the competition. The key to maintaining proper hydration - electrolytes. let's take a deeper look at the electrolytes, and why you need to make them a priority if you?re set on maximizing your performance. What are Electrolytes? Electrolytes are simply salt ions dissolved in fluid that allow the fluid to conduct electricity. There are several common electrolytes found in the body, but the four most important ones we?re going to focus on in regards to maximizing performance are sodium, potassium, magnesium, and calcium. Sodium Sodium, a.k.a. salt, is used by the body to regulate blood pressure and volume. It helps maintain fluid balance and is essential from proper muscle function. Muscle tissue and neurons are activated by sodium activity, and if you?re lacking in sodium, your muscles weaken, ?fire? more slowly, and eventually cramp. At a bare minimum, the human body needs ~500mg per day to function properly, with a recommended intake not to exceed 2,300 mg of sodium daily, approximately one teaspoon of salt. However, most people consume somewhere between 3,000 - 4,000mg daily. Research in mixed on whether excessive consumption of sodium impacts blood pressure, but one thing is certain -- if you?re a hard training athlete, you need of sodium is significantly ramped up. Research on athletes has shown that as much as 8,500mg of sodium can be lost over just two hours. Unconditioned athletes have been known to lose even more when exercising in the heat. Basically, if you?re an athlete, your body is burning through a considerably greater amount of electrolytes, so replacing them becomes absolutely essential if you?re to maintain a high level of performance, more on that in a bit. For the moment, let's keep rolling with the electrolyte breakdown. Potassium While sodium is found outside of your cells, potassium is the primary electrolyte found inside your cells. it's vital to regulating muscle function and heartbeat. More importantly for our purposes here (performance), potassium forms the other half of the electrical pump that maintains electrolyte balance and allows conductivity between cells. This also makes potassium a crucial cog in the process of neurotransmission, which helps nerves communicate. Much like sodium, potassium is the other electrolyte that is lost in vast amounts during exercise. Replenishing potassium is as important (if not more so) as sodium, since it supports muscle contraction and nerve transmission. Similar to sodium deficiency, lacking in potassium often results in muscle cramping and injury. If you needed another reason why potassium is important for performance, it also helps store carbohydrates for energy, something you?re going to need if you?re looking to truly dominate your training session. Calcium The most abundant mineral in the body, calcium is about as well known as sodium is, mostly due to Big Dairy?s marketing that it's needed for strong bones and teeth. While that is true, calcium is also responsible for much more in the body, particularly in regards to enhancing your performance. Calcium is critical for the transmission of nerve impulses, muscle contraction, and even blood clotting. Additionally, your body also calcium in the bloodstream and cells (especially muscle cells). If you?re blood levels of calcium are deficient, the required calcium is taken from your bones (99% of the body?s calcium stores are found in the skeletal system), and if this happens frequently enough you?re eventually going to get osteoporosis. Maybe those ?got milk? ads were onto something after all... Magnesium Magnesium might be the most undervalued and appreciated electrolyte of the group. To highlight just how important this mighty mineral is, magnesium is required for over 300 reactions in the body, and also plays a key role in the creation of DNA and RNA. Magnesium is the fourth most prevalent mineral in the body and helps maintain proper nerve and muscle function, maintains a regular heart rate, supports bone and teeth formation, boosts the immune system, and stabilizes blood sugar. It even is helpful for transporting energy in the body. You can find magnesium is all sorts of foods, but it's particularly rich in leafy greens, coffee, tea, and nuts. Coconut Water While coconut water isn't a true electrolyte on its own, it does contain two of the most important electrolytes in sodium and potassium. A single ounce of coconut water contains as much as 61mg of potassium and 5.45 grams of sodium. Coconut water makes the biggest difference when consumed after a workout since it replenishes the two essential electrolytes while adding very little sugar (1.3 grams of sugar per ounce). Fueling for Optimal Performance Staying properly hydrated is important at all times, but none more crucial than the peri-workout window (the time before, during, and after you train/compete). To ensure you?re electrolyte stores are always topped off and you?re primed for competition, use these fueling strategies, particularly if you?re going to be exercising outside or in a gym that's not well ventilated. 30 minutes prior to exercise Weight yourself (you'll understand why in a moment). Drink 16-20 ounces of fluid along with some carbohydrates and electrolytes from food or as part of the fluid you?re drinking. Most sports drinks contain around 400-450mg sodium per liter, so you might want to add in a salty snack on the side such as pretzels or crackers. During exercise Consume 6-8oz of fluid (from water/sports drinks) every 15-20 minutes with the goal being to ingest roughly 30-60g of carbs every hour you?re exercising. After exercise After training is over, weigh yourself. For every pound of weight you lost during exercise, you need to drink 16-24oz of water. Next time you?re training in similar extreme conditions, remember to consume that much extra fluid to prevent similar losses in the future. Long term Your nutrition and hydration during the week leading up to your competition or training event is just as important as your intake the day of exercise. As such, consider increasing your electrolyte intake (particularly sodium) leading up to your outdoor training sessions. Options for this include pretzels, canned beans, canned tuna, crackers, salted nuts, or any form of electrolyte supplement. The goal with this increased electrolyte intake is to prevent cramping and decreased performance during training as well as hyponatremia, a condition where sodium levels in the blood are too low. Symptoms of hyponatremia range from minor (cramps and nausea) to severe (seizures or loss of consciousness). If you?re particularly concerned about your nutrient needs, enlisting the help of a physician or sports dietitian may also be helpful, particularly if you?re a high-level athlete.

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Have you ever wonder what helps to make breads and breads so fluffy and cookies so soft? You can thank gluten. Gluten is the laymen?s term for proteins found in wheat, rye, barley, and the wheat-rye hybrid called triticale. Products containing wheat may also list wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, khorasan wheat, or einkorn in the ingredient label. [1] While you don't see it on the list, those with Celiac or gluten sensitivity may also have an adverse reaction to rolled or quick-cook oats. Related: Bulking and Cutting for the Lactose-Free Athlete and Bodybuilder While oats are gluten-free by themselves, they are commonly processed and cross-contaminated with wheat, barley, and rye. Oatmeal are a great high quality carbohydrate for those avoiding gluten, just make sure the product is certified gluten-free. Gluten helps to maintain the shape of popular prepared foods like bread, pasta and cereal. it's also hidden in packaged soups, salad dressings, food colorings, and sauces. Wheat, rye, and barley are also critical components of the fermented beverage beer. Read ingredient labels carefully and when if you still cannot tell, err on the side of caution so that you?re not regretting it later. Sadly, there is a growing population of individuals with a severe allergy to gluten. An estimated 1 in 100 people across the globe have Celiac disease. A genetic autoimmune disorder where the body attacks itself, specifically the small intestine, as an immune response after ingesting gluten. [2] If left untreated, consuming gluten while also having Celiac disease can seriously damage your small intestine, lead to nutrient deficiencies due to malabsorption, and cause a wide array of unwanted gastrointestinal effects. The fastest way to determine if you have Celiac disease is to perform the appropriate blood tests. Those who experience pain and discomfort after consuming gluten but tested negative for Celiac disease may have non-Celiac gluten sensitivity, commonly referred to as gluten-sensitivity. Researchers now believe approximately 18 million Americans have gluten sensitivity. [3] This is over 600% higher than the number of individuals in the United States with Celiac disease. Unfortunately, individuals afflicted by gluten-sensitivity are often criticized by their gluten-eating peers since they don't have a blood test confirming full-blown Celiac disease. don't let these naysayers get you down! If you feel awful after eating gluten, then consider eliminating it for a while to see if your condition improves. Even gluten-sensitive individuals without Celiac disease can do damage to their intestines. As researchers learn more about Celiac and gluten-sensitivity, the popularity of fad diets preaching the elimination of gluten to lose weight has simultaneously increased. In many cases, fad dieters who have no gluten sensitivity at all tend to downplay or not believe those with allergies or sensitivities. The one saving grace from gluten-free fad diets is the increased attention on offering and creating gluten free products. While having Celiac disease or gluten-sensitivity can add challenges during school, work, and social settings, it does not have to put a halt to your fitness goals! The diets laid out below provide a framework to reach your muscle-gain or fat-loss goals without foods containing gluten. If you do not have or do not like the taste of a food below, then feel free to swap it with a comparable option. The meal plans below are based on a 180-pound male with the goal of consuming at least one gram of protein and 0.4 grams of fat per pound of bodyweight. The remaining calories come from a mixture of high quality carbohydrates, protein, and fat. Adjust these intakes based on your age, gender, activity level, and goal. Sample 3,200 Calorie Diet for Adding Mass Breakfast 5 large eggs 1 medium baked cubed to make home fries 1 cup of cup cherry tomatoes 3 slices of turkey bacon Mid-Morning Snack 8 ounces of low-fat plain yogurt ½ ounce of shredded unsweetened coconut 1 scoop of MTS Whey Protein Lunch 4 ounces of cooked chicken breast 2 cups of sliced green peppers 1.25 cups of cooked medium-grain rice Pre-Workout Snack 1 large banana 1 tablespoon of almond butter Post-Workout Shake Creatine 2 scoops of MTS Whey Protein Dinner 5 ounces of cooked skirt steak 2 cups of steamed broccoli 1 cup of cooked quinoa 1 cup of low-fat vanilla ice cream Totals: 3,200 calories, 246 grams of protein, 316 grams of carbohydrates, 108 grams of fat, and 36 grams of fiber. Sample 2,000 Calorie Diet for Losing Fat Breakfast 2 ounces of 97% fat free sliced ham ½ cup of chopped red peppers 2 ounces of onion 3 large eggs 3 egg whites Snack 8 ounces of non-fat plan Greek yogurt 2 tablespoons raw chia seeds ½ scoop MTS Whey Protein Lunch 5 ounces of cooked 93% lean/7% fat ground turkey 2 cups of shredded romaine lettuce 4 ounces of raw carrots 2 tablespoons of balsamic vinaigrette Pre-Workout Snack 1 large apple 1 tablespoon of peanut butter Post-Workout Shake Creatine 2 scoops of MTS Whey Protein Dinner 4 ounces of baked salmon 2 cups of steamed cauliflower 6 ounces of baked sweet potato 1 tablespoon of butter Totals: 2,000 calories, 207 grams of protein, 135 grams of carbohydrates, 73 grams of fat, and 35 grams of fiber. References 1) Smith, Janelle. "What is Gluten?" Celiac Disease Foundation, 2017, Accessed Feb. 2017. 2) Smith, Janelle. "What is Celiac Disease?" Celiac Disease Foundation, 2017, Accessed Feb. 2017. 3) Baker, Claire. "Non-Celiac Gluten Sensitivity." Beyond Celiac, 2016, Accessed Feb. 2017.

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