Essential Dieting Tips For Bodybuilding And Weight Loss

Most people desire to build a strong and impressive physique. Having a well-built and strong body doesn’t come easy, but most of us are proud of the outcome of hard work and discipline in the end. Bodybuilding has long been attributed to weight lifting and adopting strenuous workout programs.

However, bodybuilding is centered around weightlifting and nutrition to help one build body muscle. Bodybuilding focuses on taking a good diet and exercise routine to keep the body lean and strong. As such, a proper diet is crucial to maximizing the results of a bodybuilding campaign.

Basics Of Bodybuilding

The goal of any bodybuilding campaign is to develop and maintain a balanced, muscular, and lean physique. For most people, bodybuilding starts with a bulking and cutting stage. The bulking phase may take a couple of months or years, and involves bodybuilders taking in high-calories diets that are rich in protein.

During this stage, they go through an intense period of weightlifting to build muscle. The cutting stage then focuses on shedding off the fat that accumulated during the bulking stage. During this stage, bodybuilders adopt exercises that also help maintain the muscle mass that was developed in the bulking stage. This stage involves a significant change in diet and workout routine for up to 26 weeks.

Need For Calories And Macronutrients

The goal for bodybuilding is to build up muscle mass during the bulking stage and lose weight and fat during the cutting phase. As such, this calls for the consumption of more calories in the bulking stage than the cutting stage. Calorie needs differ among bodybuilders, and the best way to determine the calorie needs for your body is weighing yourself severally in a week.

This way, you can record your weight and the foods you eat using a smart device with the ability of calorie tracking.

Bodybuilders are encouraged to increase their calorie intake during the bulking stage by 15%. This helps build more muscle and weight as one prepares to enter the cutting stage. During the transition to the cutting stage, calorie intake should decrease by 15% based on your average calorie intake.

This calorie adjustment is essential for weight gaining and weight loss during the two stages of bodybuilding. Adjusting the calorie intake also helps regulate the weight that is lost by a bodybuilder per week and brings about the required balance.

Macronutrient Needs And Ratios

Once a bodybuilder establishes his/her calorie intake, they can determine their macronutrient ratio. This macronutrient ratio is described as the ratio between protein, fat, and carbohydrate intake. Unlike the changes in the calorie intake during the two phases, the ratio of macronutrient for a bodybuilder should not change.

Fats contain a high amount of calories, with nine per gram while proteins and carbohydrates both contain four calories per gram. As such, bodybuilders are advised to source their calories as follows:

· 30-35% from proteins
· 55-60% from carbohydrates
· 15-20% from fats

Essential Foods To Eat For Bodybuilders

As earlier mention,

Here are foods that bodybuilders should eat regularly for the nourishment of their muscles:

Poultry, meats, and fish: These are rich sources of protein and therefore supply the required macronutrients required by the muscles. Ground beef, venison, tilapia,  proper dieting is pivotal to the success of a bodybuilding campaign. Taking in the right diet is essential as it provides your muscles with the required nutrients. These nutrients help muscles recover from the strain caused during workouts, ensuring that they remain strong and big. On the other hand, eating the wrong foods will have detrimental effects on a bodybuilder’s goals.chicken breast, and cod are all essential foods to eat.

· Dairy products: These are also essential foods that are rich in protein. They include cottage cheese, yogurt, and low-fat milk.

· Fruits: these are essential suppliers of vitamins in the body. Fruits such as oranges, apples, bananas, peaches, berries, and watermelon are all beneficial to bodybuilders.

· Grains: Foods such as bread, crackers, cereal, popcorn, oatmeal, and rice are essential sources of carbs which are good for bodybuilders.

· Vegetables: Sources of vitamins and essential minerals include broccoli, leafy greens, tomatoes, cucumber, spinach, asparagus, and mushrooms should be included in the daily diet of bodybuilders.

· Beans and Legumes: These are also essential for the supply of protein in the body. Foods such as kidney beans, chickpeas, pinto beans, black beans should be included in a bodybuilder’s daily diet.

· Oils: These can be sourced from avocado oil, olive oil, and flaxseed oil.

For the desired results, bodybuilders should avoid alcohol as it interferes with the muscle-building process and the ability of the body to lose fat. Added sugars should also be avoided as they contain many calories but fewer nutrients.

Therefore, foods such as cookies, candy, ice cream, and sweetened drinks should be avoided. Deep-fired foods such as french fries, chicken strips, and fried fish should be avoided as regular intake may cause inflammation.

Bodybuilding involves proper dieting and the adoption of a viable workout routine. It involves the bulking and cutting stage. These stages involve muscle and weight gaining and shedding off the excess fat in the body, respectively, to maintain a well-balanced and lean body.

Bodybuilders should eat the recommended foods to regulate calorie and macronutrient intake.

Foods such as sugars, alcohol, and deep-fried foods should be avoided as they may interfere with the process of losing fat, especially during the cutting stage.

The Relationship Between Energy Intake Energy Expenditure and Weight?

The body is an almost perfect machine, capable of incredible feats of endurance and strength, but just like a prestige car, it needs to be properly cared for and looked after. With the hundreds of miracle diets that seem to go on sale every year, it would be reasonable to assume that losing weight or maintaining the same weight would be a relatively easy proposition.

However, the reality is far from the truth, which is why this article today is going to focus on the science of weight loss, rather than the type of food you should be eating.

The science of weight loss is equivalent to the rules of chess, once you understand the rules, then you are at a distinct advantage, and you can plan your diet using facts and knowledge, rather than guesswork.

Energy Expenditure

The first part of the equation that is essential to work out and understand is the amount of energy you expend or use every day. Many people instantly think of exercise, jogging, and a trip to the gym, but the reality is that everything we ask our bodies to do, uses up energy.

Even something as simple and natural as breathing, causes our bodies to expend energy. Therefore, the first thing you need to know when trying to lose weight is what daily total of your energy expenditure. This is essentially the total number of calories your body burns daily.

Before going any further into the process, let’s examine in greater detail how your body produces energy. Your body creates energy in the form of heat. Don’t worry, we are not going to get too scientific and technical, but as this is the foundation of weight loss, you must have at least a basic understanding of the process.

Food is what the body uses to create energy, and as we all know to our cost, the type of food we eat can deliver very different results to our energy levels and physique.

The energy found in food is measured in calories, or technically kilo calories. A kilo calorie in basic terms is the amount of heat required to increase the temperature of one kilogram of water, one-degree Celsius. Your TDEE (Total Daily Energy Expenditure is equivalent to the number of calories that you burn.

Now that might sound very simple, and in essence, it is, but there are a lot of factors that need to be taken into the equation. Energy expenditure varies from person to person. Some of the factors which can affect the outcome include your body size, your gender, your body composition, genetics, and of course, your level of daily activity. Someone who spends 90 minutes a day in the gym working hard, will burn more calories than someone binge-watching Game of Thrones.

To provide you with a baseline from which to begin, a small sedentary lady would be around 1800 calories per day, which the TDEE for a large man would be about 2000 calories.

Our easy to use calculator is the perfect tool to work out the number of calories you burn per day. It is essential to understand that each day will be different and the estimate our calculator produces is entirely dependent on the date which you input. That is why you must be honest about the information you enter.

Energy Intake

The next part of the process now that you understand how your body produces energy is to work out the number of calories that you are putting into your body daily. The good news is that with the advent of technology, and some government interventions, it is a relatively simple process to count the number of calories you put into your body every day.

Governments have placed requirements on food manufacturers to publish the number of calories on their packaging, and there are also numerous smartphone apps which will essentially hold an entire database of food products.

By simply scanning the bar code, any of these apps will record the number of calories in a particular food, and keep a running total for you over the course of the day. Now that you have these two critical components, you are well on the way to tackling your weight loss head-on.

Energy Expenditure and Weight Loss

In layman’s terms to lose weight, the aim is to burn more calories than you consume. There are effectively three ways in which you can go about this. You can increase the amount of energy you expend every day; you can reduce the number of calories you put into your body, or you can find a combination of both.

The experts in the diet field, tend to agree that to lose 1 to 2 pounds of fat, you should aim for a calorie deficit of between 3500 to 7000 calories per week.

Although the theory of creating a calorie deficit may sound very simple, the reality is much different. Let’s face it trying to lose weight is challenging; your body has developed certain habits over many years, which will be difficult to break in a matter of weeks.

However, that does not mean that it is impossible to achieve; you just need to build new habits, which will take time. In most cases, people focus on eating less, rather than exercising more, because the amount of energy required to create a calorie deficit is relatively high.

Ways to Boost Energy Expenditure

For those of us who do not get excited by the prospect of the treadmill, there are other ways to boost your energy expenditure.

Non-Exercise Activity Thermogenesis (NEAT)

Neat is the number of calories we burn through our everyday movement, which is the reason behind the sudden interest in pedometers and measuring the number of steps people take every day. If you work in an office, get up and move about for fifteen minutes every hour.

Try to use the stairs rather than the elevator, and park your car further away from the store in the carpark. This will force you to get some extra steps in without much effort. Remember anything you can do to burn more calories will help you to lose weight.

Thermic Effect of Food

As we mentioned earlier, not all food is created equally. Certain foods burn more calories than others, and this is known as the Thermic Effect of Food (TEF). By choosing the right foods, which burn more calories, you are giving your TDEE a little boost.

Perhaps the most important thing to take from all of this is that weight loss is a habit that you need to practice. Energy expenditure and intake are irrevocably intertwined, so to lose weight, gain weight or maintain weight, you need to pay attention to both sides of the equation. Balance is essential, and there will be days where it all goes horribly wrong.

You are only human, and sometimes you will have a bad day. The key to long term success is to forget about the one bad day and get back into the groove straight away the next day. And once you hit your target weight goals, then all that is required to maintain that weight is to match your energy intake and expenditure.

By following these steps and understanding the process, you no longer need to get into the yo-yo diet lifestyle, and you can finally have the body you always wanted.

The Best Post-Workout Supplements for Growth & Recovery

The Best Post-Workout Supplements for Growth & Recovery

You’ve been consistent with your training and your diet, training hard and pushing your body to the limit. Your pre-workout supplementation is covered, ensuring your body is primed to push some heavy weight. As you walk out of the gym with another workout conquered, it’s time to provide your body with the nutrients it needs to stimulate muscle growth & recovery. Post-workout supplementation is extremely beneficial for enhancing recovery and stimulating maximum muscle growth.

Is it absolutely necessary to make gains? Is your training session a total waste of time without a post-workout cocktail? No, of course not. But using a quality recovery supplement based on science with properly dosed ingredients can definitely HELP!

Let’s take a look at the best supplement ingredients you need to be taking post-workout, along with the harmful ingredients that you should be avoiding. Before we get started, take a second and check out the new REDEMPTION Post-Workout Growth Fuel. It has been formulated with the key ingredients we are about to discuss, in full clinical doses, and is 100% naturally sweetened.

The label is completely transparent with no proprietary blends, and it doesn’t contain any of the cheap food dyes and artificial chemicals found in almost every supplement on the market. In short, this is a supplement that does what it’s supposed to do: enhance your recovery and stimulate muscle growth. Compare the label with your current post-workout supplement to truly see the difference. Onward.

PROVEN POST-WORKOUT SUPPLEMENT INGREDIENTS

Beta-Alanine

Recommended dosage:
2+ grams per serving

Famous for causing that flushed, tingling feeling after ingestion, Beta-Alanine is one of the most popular supplement ingredients. Commonly found in pre-workout supplements, Beta-Alanine is also valuable as a post-workout ingredient. Beta-Alanine is converted into Carnosine, which is a valuable means of increasing overall strength and muscle mass, as demonstrated in this study published in the Journal of Medicine & Science in Sports & Exercise. 

Responsible for supporting the muscle repair and recovery process, Beta-Alanine has also been shown to reduce levels of fatigue and improve exercise performance (study published by the Journal of Amino Acids.

Betaine Anhydrous

Recommended dosage:
1.25 grams+ per serving, 2.5 grams+ per day.

Much of the research on Betaine indicates that a split dose pre-workout and post-workout is optimal.

As demonstrated in a study published in the Journal of Strength & Conditioning Research, Betaine Anhydrous is a valuable ingredient for increasing the overall number of sets and repetitions performed in training. Increased training volume with heavier loads over time will result in greater results in strength, size, and endurance. One study, published in the Journal of the International Society of Sports Nutrition, discovered over a 6-week period, that Betaine supplementation resulted in an impressive increase in lean muscle mass, lower body fat percentage, and enhanced work capacity.

Creatine Monohydrate

Recommended dosage:
3-6 grams per day

A celebrity within the fitness supplement industry, Creatine Monohydrate has been used to build strength and increase strength for decades. Adenosine Triphosphate, or ATP, is the first line of fuel during exercise for your muscles. As you can see in this study, published in the Journal of Molecular and Cellular Biochemistry, Creatine Monohydrate directly supports the ATP conversion process, providing your muscles with an ample supply. Creatine has also been shown, as demonstrated in this study in the Journal of Applied Physiology, to efficiently increase strength during workouts.

Glutamine

Recommended dosage:
5 grams per serving

Like Creatine Monohydrate, Glutamine has been used as a go-to supplement in the bodybuilding industry for a long time. This amino acid is an important post-workout supplement as it has a variety of benefits that influence recovery, mainly supporting the immune system. Studies, such as this one from the Journal of Amino Acids, indicate that supplementing with Glutamine can result an improved immune system function. Training hard and frequently can put the immune system in a comprised state. To battle overtraining and stay healthy, Glutamine is a key ingredient.

Obviously, you want your immune system at the top of its game, especially if your workouts are brutal. As great as it is, Glutamine is best when used in combination with the other post-workout supplement ingredients listed on here.

L-Carnitine L-Tartrate

Recommended dosage:
1-2 grams per serving, 2 grams per day.

L-Carnitine L-Tartrate (LCLT) is quickly becoming a must-have post workout supplement ingredient. A study published in the Journal of Science and Medicine in Sport shows the LCLT supplementation leads to an increase in androgen receptors, which means more receptors are available to bind with anabolic hormones. A study published in the Journal of Strength & Conditioning Research highlighted the reduced amount of muscle tissue damage post-workout when supplementing with LCLT.

Leucine

Recommended dosage:
2-4 grams per serving

Leucine plays a very important role in muscle repair, recovery, and growth. It is a key ingredient when it comes to stimulating protein synthesis, as demonstrated in a study published in the Journal of Nutrition. Stimulating protein synthesis is
the key factor when it comes to building muscle.

 

INGREDIENTS TO AVOID IN A POST WORKOUT SUPPLEMENT, OR ANY SUPPLEMENT.

Artificial Sweeteners
Chances are, you’re hardly surprised that artificial sweeteners are on the list of ingredients to avoid. With the media wildfire against these convenient and potentially hazardous sweeteners, it’s surprising that they are still being used as much as they are.

According to a study published in the Journal of Pharmacology and Pharmacotherapeutics, artificial sweeteners such as Saccharin, Sucralose, and Acesulfame Potassium have been connected with potential cognitive decline with consistent use. Many pre-workout supplements and post-workout supplements are loaded with these artificial sweeteners and are used on a daily basis with double or even triple the serving size. As a natural sweetener, Stevia is going to be your best bet.

Artificial Food Dyes

Who hasn’t looked a nutrition label and wondered about Yellow 7 or Blue 13? That pretty blue or purple color that you enjoy every time you scoop your pre-workout is the culmination of a series of chemical processes with the end result being a completely artificial dye that is not body-friendly. As you can see in this evaluation published by the Federal Food and Drug Administration, artificial colors are nothing but trouble. Linked to cognitive disorders and behavioral development issues, this is just the tip of the iceberg as many more studies are pending results.

Proprietary Blends

On paper, proprietary blends seem like a good idea. Just a company wanting to protect their exact formula so that the competitor can’t steal it. The reality is that companies use proprietary blends to hide their formulas from you, the consumer.

A proprietary blend will list the ingredients used, usually with patent pending names, in a formula but will not include the amount of each ingredient. When using a propreitary blend it’s very easy to “pixi-sprinkle” the heavy-hitter ingredients (add very little), and add in a bulk-load of filler instead. You can quickly see how supplement companies can get away with making bold claims while lacking the formula to back up these claims.

CONCLUSION

This list of ingredients has been proven time and time again by scientific studies and user experience. When shopping for a post-workout supplement, these are the names you need to be looking for. Lucky for you, REDEMPTION™ contains everyone of these ingredients in their full clinical doses to achieve maximum benefits. You can order this product online from JACKED FACTORY™. If you are interested in reading more about these ingredients, check out The 6 Best Post-Workout Supplements for Muscle Growth & Recovery, Naturally sweetened and flavored, REDEMPTION is effective, safe, and proven.

How Do You Calculate BMI For Weight Loss

What is BMI?

Body Mass Index, or BMI is the customary method used to measure obesity. It’s a calculation of your weight-to-height ratio and can provide insight into risk for diseases. While BMI can’t be used as a sole indicator for disease risk, it does help. It’s one element of your wellness that helps you and your medical professionals manage your health.

BMI is used for risk assessment for the general population. In general, as a person’s BMI increases, so does his or her risk of certain diseases. However, BMI doesn’t distinguish between body fat and lean body mass and doesn’t take into account location of body fat. For this reason, it’s not an accurate measure of health for certain populations, such as people with higher than average muscle mass or people whose body composition may be skewed for other reasons, this includes athletes, children, pregnant women and the elderly.

BMI and Your Health

BMI is not a direct measure of excess body fat, but it does provide a more accurate measure than body weight alone.

Numerous studies show a link between BMI and the risk of serious diseases as well as premature death. As BMI increases, so does the risk for:

• diabetes
• cardiovascular disease
• stroke
• hypertension
• gallbladder disease
• osteoarthritis
• sleep apnea
• some cancers

The good news is, many of these diseases are lifestyle diseases and the threat of contracting them can be lessened and even eliminated by changing your lifestyle. Changes in diet, exercise and mind set go a long way toward elimination of these diseases at best and at worst, lessening their symptoms.

How is BMI Calculated?

BMI is calculated the same way for both adults and children. The calculation is based on the following formulas.

For pounds and inches:

Formula: weight (lbs.) / [height (in)]² x 703

Calculate BMI by dividing weight in pounds (lbs.) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs., Height = 5’5″ (65″)
Calculation: [150 ÷ (65)²] x 703 = 24.96

For kilograms and meters:

Formula: weight (kg) / [height (m)]²

With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)² = 24.98

BMI Categories

For adults 20 years old and older, BMI is interpreted using standard weight status categories. These categories are the same for men and women of all body types and ages.

You can use the formulas above or the IIFYM BMI Calculator to find your BMI. From there, use the information below to determine your weight classification. Ideally, you should be in the “Healthy Weight” range.

If you’re “Underweight,” consider adding some healthy body weight in the form of lean muscle mass. If you’re overweight or obese, focus on losing body weight in the form of fat with a diet and exercise plan overseen by a medical professional.

The standard weight status categories associated with BMI ranges for adults are:

Underweight                                Under 18.5

Healthy Weight                           18.5 – 24.9

Overweight                                 25.9 – 29.9

Obese                                        30 and above

BMI Applied

Here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a person who’s 5 feet 9 inches tall.

At 124 pounds or less their BMI is less than 18.5 and they are underweight.

At 125 to 168 pounds, their BMI is 18.5 to 24.9 and they’re in the healthy weight range.

At 169 to 202 pounds, their BMI is 25.0 to 29.9 and they’re considered overweight.

At 203 pounds or more, their BMI is 30 or higher and they’re in the obese range.

In general,

• At the same BMI, women tend to have more body fat than men
• At the same BMI, elderly people, on average, tend to have more body fat than younger adults
• At the same BMI, athletes have less body fat than non-athletes

So, a person with a very high BMI is very likely to have high body fat, but a relatively high BMI can be the result of either high body fat or high lean body mass (muscle and bone). As always, discuss your diet and exercise plan with a trained medical professional that you trust.

 

 

Bmr Vs Rmr | Here’s Your Answer!

What is BMR (Basal Metabolic Rate)?

Your body needs energy in the form of calories to function normally. Each minute of every day, your body is performing life-sustaining activities. You have to breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles.

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if you were resting for an entire day.

It may surprise you to know that your BMR is the single largest component (more than 60 percent) of your total energy burned every day. It’s also used by many coaches to help determine weight loss. You can use IIFYM’s BMR calculator to find your BMR. Here at IIFYMs, we take a different tack.

What is a normal BMR?

What does your BMR tell you?

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day.

What is a good BMR rate?

How is PAL calculated?

For men:

1. BEE = 293 − 3.8 × age (years) + 456.4 × height (meters) + 10.12 × weight (kg)
2. BEE = 247 − 2.67 × age (years) + 401.5 × height (meters) + 8.6 × weight (kg) …
3. Low active: PA = 1.12, when 1.4 ≤ PAL <1.6.
4. Very active: PA = 1.54, when 1.9 ≤ PAL <2.5.
5. Low active: PA = 1.14, when 1.4 ≤ PAL <1.6.

 

What is RMR (Resting Metabolic Rate)?

There isn’t a great difference between BMR and RMR. Your RMR reading includes your BMR plus the number of calories burned while eating and doing light activities such as stretching, walking, going to the bathroom, etc. Consider your activities around the house while having some time off or on a weekend and know that these are part of your RMR results. These are the small activities that the RMR takes into account.

Your resting metabolic rate, or RMR is always slightly higher than your BMR. Here at IIFYM, we prefer using your RMR as a baseline when we compute your fat loss macros, since we feel it gives us a better better platform to work from when calculating the rest of the numbers used in an IIFYM fat loss program.

What is a normal RMR?

According to several sources, the average BMR or resting metabolic rate for women is around 1400 calories per day. The average RMR for men is just over 1600 calories. But just because your number is above or below the average is not an indicator of whether or not your RMR is normal

How do I calculate my RMR? You can use the  IIFYM RMR Calculator to calculate your Resting Metabolic Rate (RMR). RMR is a very useful tool for flexible dieting with IIFYM techniques in mind.

Why is RMR important?

This device is important because it measures your Resting Metabolic Rate (RMR), which is your metabolism – the rate at which you burn calories at rest through your natural body functions (your breathing, your heartbeat…even thinking burns calories!)

Factors that Affect Your RMR

Of course, there are many factors that can affect your RMR.  These factors do not drastically change your metabolic rate, but they can alter the results and readings. According to Body Building, these factors include:

• Muscle Mass: The more muscle you have, the higher your RMR is. This is because you’re always exerting more energy because you’re likely using muscles that, on average, don’t get much use.
• Age: How old you are can affect your RMR. As you get older, your metabolism naturally slows down, making it harder to burn fat and calories. Due to this, your metabolism isn’t working as hard even while at rest, resulting in a decreased RMR.
• Genetics: Like all things, your genes can affect your metabolic rates. In the case of your RMR, your genetics can actually reduce the rate.
• Weather: That’s right, even the weather can affect your RMR. Most readings find that individuals living in a cold environment have an increased RMR. The cold is a major factor because it causes you to exert more energy while doing simple, daily activities. Just moving around in frigid weather takes a lot of effort. When it’s warmer, this problem doesn’t exist. It takes a lot less effort to get going during the spring and summer.
• Other factors may come into play for different people such as pregnancy, supplementation and even intense dieting. Bottom line, your RMR can be tweaked and changed by a number of factors. Just think of it as an close estimate and know it’s still valuable in finding your fat macros.

 

Are you satisfied when you diet?

1. Are You “Satisfied” During Dieting?

“In all pleasure there is satiety.” – George Hakewill
Satiety means to feel satiated, or, in simple terms, full or satisfied. So, with that in mind, can you relate to the above quote? We sure hope you’re nodding and saying yes. When you think about it, isn’t life more enjoyable when you feel full instead of hungry? Who wants to be that guy or gal with their stomach growling like there’s a volcano about to erupt?

To feel satisfied, you actually have to eat throughout the day! It can be hard to find time to eat and eat well during the day. We get it, life can be stressful, we’re all on the go, we don’t have time to cook, we may not know what to eat, etc. These are really just excuses. By not eating throughout the day you’re doing your entire body, especially your brain a disservice. So, how long can you stand being hungry before you start eating again? Well, only you can really determine that.

2. Understanding Hunger and Satiety While in a Calorie Deficit

Hunger is one of your body’s strongest and most beneficial stimuli, it helps ensure you consume enough calories for your needs. It also works against you when you’re trying to lose weight. You could easily lose weight just by eating less, but the less you eat or the longer you postpone eating, the hungrier you become, and the longer it takes your hunger to subside once you do begin to eat. (1) Typically the hungrier you are, the more likely it is that you’ll overeat, consuming extra calories that can quickly inhibit or reverse your weight lossprogress.

As we mentioned earlier, the only way to end hunger and feel satiated is to eat. Yes eat!  It’s one of the most enjoyable things in life and pretty important from a physiological stand point. So, it’s essential to  eat and cure those hunger pangs and give your body the nutrients it needs to operate and function properly throughout the day. Being in a caloric deficit is already bad enough, why make it more difficult and feel hungry all day long?

3. Are All Foods High in Satiation Levels?

Some foods are better than others for satisfying your hunger. A baked potato, for example, will most likely fill you up much more than a serving of candy that has the same number of calories. We’ve often heard people claim that you have to give up potatoes to lose weight. Funny thing is they never have any data or proven references to back up these claims. Think about this, Chris Voigt, head of Washington State Potato Commission, went on a 60 day potato only diet and lost 21 lbs while improving his blood lipid profile and reducing his fasting glucose levels. Still think you can’t lose weight while eating potatoes? Another study found that potatoes were far more satiating than all 38 common foods tested, including protein dominant foods. (2)

Some foods fill your stomach faster and/or remain in your stomach longer, and therefore do a better job of holding off hunger. For example, higher Glycemic Index (GI) carbs that are fast-digesting breakdown faster in the blood stream and store as glycogen more quickly. Complex carbs that take longer to break down will keep your satiety levels much higher throughout the course of a day along with keeping your blood sugar levels stable.

Also, make sure to get whole protein sources instead of liquid. Protein is the food with the highest Thermic Effect (TEF) of all the macronutrients. It’s energetically costly, so make sure to ditch the protein shakes and load up on high quality lean animal sources for your protein so your satiety levels are elevated throughout the day.

“A study conducted by Suzanna Holt of the University of Sydney fed human test subjects fixed calorie portions of 38 different foods, and then recorded the subject’s perceived hunger following each feeding.”

The results of Holt’s study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most satisfy our hunger best, regardless of the number of calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety. (3)

4. Can Satiety Be predicted?

Sure it’s that popular hormone we call Ghrelin that many of us dislike. Ghrelin is known as the “hunger hormone” because it stimulates appetite, increases food intake and promotes fat storage. If we could predict satiety, we’d select foods that satisfy our hunger and contain fewer calories. These foods would greatly improve our ability to create meals that are effective for weight loss. Some research studies have recommended consuming foods with low caloric densities (foods that have the lowest total calories per gram). (4)

We feel caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make great additions to your diet. We don’t suggest cutting out certain food groups or foods that you enjoy. This is a recipe for disaster including possible binge eating occurrences, eating disorders and more.

The best way to predict satiety is to have foods that contain large amounts of water, dietary fiber, and are high in protein. Whole foods such as complex carbs, veggies, fruits, quality fat sources and lean meats do a better job of satisfying hunger, especially while in a caloric deficit trying to get lean and ripped.

5. Best Food Options to Maximize Satiety Levels While in a Caloric Deficit

This list of foods was adapted from Holt et al. (5)
The foods are listed from most filling to least filling:

• Potatoes, boiled
• Ling Fish
• Oatmeal/Porridge
• Oranges
• Apples
• Brown Pasta
• Beef
• Baked Beans
• Grapes
• Whole Wheat Bread
• Popcorn
• Eggs
• Cheese
• White Rice
• Brown Rice
• All-Bran

As you can see it has quite the variety and the list still continues, but you get the idea of which foods are more filling than others.

6. Wrapping This All Up

We hope this article cleared up some confusion about satiety and what foods are more satiating than others. The bottom line here is pretty much trial and error. Experiment with different foods and see which foods are more filling for you. We’re not telling you to splurge and down a bunch of chocolate or candy. We’re simply saying do this experiment while hitting your macronutrient ranges and micronutrients, and enjoy life. Once you really figure out what foods keep you full throughout the day, it’s a thing of beauty. You won’t always be thinking about your next meal, you’e less likely to pick at foods which hinder weight loss progress, and you’ stop depriving yourself of foods you love. Being in a caloric deficit doesn’t have to be torture. Be smart about the choices you make on a daily basis to elevate satiety and enjoy the caloric deficit as best as possible while getting lean and ripped!

References:

1.)    Anderson, G.H., and Woodend, D., “Effect of glycemic carbohydrate on short-term satiety and food intake,” Nutr Rev 2003.
2.)  Voight, Chris., “20 potatoes a day,” 1995.https://20potatoesaday.com/
3.)Holt, SH., Miller, JC., Petocz, P., Farmakalidis, E., “A Satiety index of common foods,” Eur J Clin Nutr 1995.
4.)Porrini, M., “Effects of physical and chemical characteristics of food on specific and general satiety,” Phys Behav 1995.
5.)Holt, SH., Miller, JC., Petocz, P., Farmakalidis, E., “A Satiety index of common foods,” Eur J Clin Nutr 1995.

About The Authors:
Chris and Eric Martinez, CISSN, CSCS, CPT, BA, also known as the “Dynamic Duo” operate a world class online training and nutrition consulting business “Dynamic Duo Training.” They’re also fitness and nutrition writers, Diet Doc permanent weight loss coaches, and exclusive Team K Peaking Directors that love helping people reach their goals. Their philosophy is “No excuses, only solutions.”

Visit them at:
Dynamic Duo Training
FaceBook Page
Twitter
YouTube Channel 
Instagram

Interviews Brandan Fokken -IIFYM.com

IIFYM: Thanks for taking the time out to speak with IIFYM.comBrandan.
I know you are extremely popular in the bodybuilding and fitness world, but for those IIFYM.com readers that don’t recognize your name, would you please tell us a little bit about yourself and your position in the health and fitness industry?

BF: Well I do a lot of various things. I am a corporate wellness coordinator for the worlds largest ethanol company. I have a successful prep business called “Fokken Strong Training”, I have 13 sponsors Bodybuilding.com, Beast Sports Nutrition, Quest, P28 foods, MuscleEgg to name a few. I am a physique competitor, fitness model, published writer, and I speak about health and fitness at universities and corporations around the country.

IIFYM: When did you first get involved in fitness and at what point did you realize that modeling was an option?

BF: I have been active my whole life and weight training since I was 14. I always wanted to be big and strong and that was it. I never even competed until I was 30! From there things spiraled for me and a lot of positive things started to happen. I actually did my first photo shoots as favors to some photographer friends of mine. I soon realized I could use those images to market myself and potential companies I wanted to work with.

I NEVER actually thought I would make it into any of the major fitness magazines. It wasn’t even a goal for me because I didn’t think it was possible. Slowly though I started to appear in ads in some of the smaller magazines and eventually worked my way up to all of the larger ones.

I have a lot of content waiting to be released and a lot of photo shoots already set up this year. I will say however that I do some fitness modeling from time to time; I am NOT a fitness model. I only consider someone who could make a living at it a legit fitness model. For me I do it because I enjoy it and its allowed me to do many things I never thought I would get the opportunity to do.

IIFYM: Posing for so many photo shoots, I am sure you need to stay leaner than most bodybuilders year round. I have seen some of your magazine spreads and you always look to be about 5-6% body fat or so sometimes leaner. Do you ever let yourself get out of shape, and if so, what would you consider “out of shape” to be?

BF: I actually do let myself go a bit. I take time off after what I call my “season” which is usually May-Nov to give myself a break. Maybe take some vacations, eat what I want and give my body some time off, but also time to really grow. I cut a lot of muscle when I compete, so the years I compete I like to especially have that time off to build back what I lost.

IIFYM: What about bodybuilding? Can you tell us a bit about your competitive career?

BF: I started my competitive career in bodybuilding as a light heavy weight. I then worked up to heavy weight and physique from there. Physique has been hugely successful for me and is far more marketable for me than bodybuilding ever would have been.

At 6’1 I was never going to be a 300 lb monster so the physique class suits me and my current goals, Although I will ALWAYS have a love for bodybuilding.

Contest history:

• 2010 Fargo Upper Midwest light heavy 3rd place
• 2010 Minneapolis Gopher State Classic 2010 light heavy 1st place
• 2011 Fargo Upper Midwest heavy weight 1st place
• 2011 Minneapolis Gopher State Classic Physique 2nd place
• 2011 NPC USA’s Physique tall class 16th out of 32
• 2011 Muscle and Fitness Gaspari Super Pump Challenge Online Winner
• 2011 Muscle and Fitness model contest “Olympia expo ” 4th out of 53
• 2011 Minnesota State North Star Physique mixed class 3rd overall
• 2011 Photo Vision model
• 2011 World Physique magazine competitor of the month and “promoting greatness” winner
• 2012 Bodybuilding.com Body Space Spokes model finalist
• 2012 Bodybuilding.com Body Space spokes model contest LA expo 5th place
• 2012 Muscle and Fitness Online Winner *First two time winner*
• 2012 Bodybuilding.com “Amateur of the Week July 2012”
• 2012 Bodybuilding.com 2012 “Top 20 Extreme Physiques”
• 2012 Bodybuilding.com 2012 “Top 20 Extreme Physiques Part Two”
• 2012 Muscle and Fitness model contest “Olympia expo” 6th out of 64
• 2013 Muscle and Fitness Online Winner *First three time winner*
• 2013 Muscle and Fitness model contest “Olympia expo” 2nd out of 70
• 2013 Minnesota State North Star 2nd
• 2013 Oregon Seven Feathers 2nd
• 2013 NIKE promo model/athlete

Have also won many online titles not listed above.

IIFYM: Why men’s physique instead of bodybuilding? I’ve seen you in person and you are jacked!!

BF: I actually did my first physique show two weeks after winning my class at heavyweight at the Upper Midwest in Fargo. I tore a muscle in my quad and my leg swelled all up and it looked really bad. That was at the same time physique had come out.

I was going to do that second show after Fargo, but knew that my leg looked like hell. So my coach suggested physique. I initially didn’t want to do it and thought I would get made fun of, but ended up giving in and tried it anyways.

I essentially went zero carbs for two weeks and lots of cardio to try and bring my size down. I never carbed up or pumped up as to not look too big. I ended up taking 2nd behind my friend Trevor Larsen who is now a pro. From there I was hooked.

IIFYM: What do you feel is your most lagging body part and what are you doing to turn it into an asset?

BF: My legs. Yea you can say what you want about physique guys not having legs. Are mine perfect? No… But I’m not ashamed of myself. I train hard in all that I do, but my legs are def something I would really like to bring up.

That’s one body part that when you have a jacked set of wheels people take notice, not many can say they do. I have started training them twice a week and its paid off so far.

IIFYM: Can you give the IIFYM diet community a taste of what your contest prep diet is? What are your macros and what kinds of foods do you eat?

My diet is pretty simple. I used to measure every single thing to the ounce but this last prep I really let loose and eyeball measured everything. I changed my proteins when I wanted, at a lot of beef and had weekly cheat meals.

I kept those mostly cleaner cheats, meaning I didn’t gorge myself on fast food etc. My body reacts well to fats so I usually will implement a lot of fat into a cheat/treat meal.

Meal 1 7-730
1 cup MuscleEgg Whites
½-3/4 cup my oatmeal flavored oats

Meal 2 10-1030
0.75 cup Brown Rice – cooked
6-8 ounce(s) lean protein

Meal 3 1230-130
1 cup Broccoli
6-7 ounce(s) lean protein
6 ounce(s) sweet potato

Meal 4 3-330
1 tablespoon P28 almond butter
2 scoops Beast Whey protein
Periodically I will have a P28 bagel

Meal 5 630-730
4-6 oz. sweet potato
15 almonds
1 cup greens
6-8 ounce(s) lean protein- periodically I have a 8 oz sirloin

Meal 6 930-10
1 tablespoon P28 almond butter
1 cup MuscleEgg

Once a week I will have a “cheat meal”. Off season it can be about anything, on season I eat 3 quest nutrition bars and 4-6 tablespoons of P28 almond butter.

IIFYM: From what you know about IIFYM, what do you think are the strong points and what are the flaws?

BF: I think a lot of people don’t have the dedication to count all their macros day in and day out. For me I’m busy and I like to have something a bit more regimented in my on season. However I think that both ways work. You just have to be educated in what you are doing.

My fiancé follows IIFYM and I don’t, but yet again I do because I have my base diet set up and from there I’m not afraid to substitute out foods in place of what’s on my plan.

IIFYM: I know that you have a consulting business where you help top-level bodybuilding competitors get in shape for the stage. I have seen some of your clients and I have to say that I am very impressed. I know that you don’t follow an IIFYM approach to nutrition and contest prep, but I am sure our readers would still love to hear more about your philosophy.

BF: Well I like to build their metabolic capacity to start things off. All too often someone comes to me and they’ve been eating absolutely nothing and doing hours of cardio etc. I like to work with people longer than the norm “12 weeks” and really take the time to make sure they aren’t going into a show eating 800 cals etc and still burning no body fat.

So we start with that and when we get them up to a reasonable level we then will slowly add in some cardio and slowly take down their calories as they progress, but only if necessary. When you have enough time a person’s body will essentially get used to more calories and get leaner in the process, unfortunately a lot of coaches never give their clients a fighting chance and just cut everything out.

I always implement a cheat meal each week. Some people again don’t agree with that, but I think for what I do and the methods I use it does and has worked great for my clients. Post show I help them out of “prep” and help reverse diet them out of the show.

I also REALLY believe in the mental aspect of things. So with that I have a private team page all of my athletes can interact on and can encourage one another.

My team is more of a family and I don’t just take everyone on for the purpose of making a buck.

I want hard working people that are ready to work, but also good people that respect others and support others in their quest to betterment. My team members are all very unique but also at the root of things very much the same so it all works great.

I am never unavailable to clients and have a support system of assistants below me that they can also contact if at that very moment I am unavailable. Essentially when I take someone on, Its all-encompassing. I do everything I can to help them be successful on stage, but also in life.

IIFYM: Are there any clients that you are particularly proud of that you would like to mention? Anyone, that has beaten the odds or overcome an amazing struggle?

BF: I love all my clients. I will however name a few.

• • Ashley Kurtenbach
  • Kay Jordt
  • Nikki Walter
  • Tera Busker

With a large team its hard to name everyone, but these ladies have all pushed through many life events to gain success and become the strong ladies they are today.

As one of your Facebook friends I see your daily updates and I have to tell you man, I am impressed with how encouraging you are. You always bring a very humble, forgiving and positive sense of self to your followers while encouraging us to do the same.

IIFYM: Can you give our IIFYM readers some insight into your belief system? Maybe a few tools we can implement to move towards a more positive version of ourselves?

BF: I can’t just give one tip. I think a lot goes into this lifestyle and you have to have a lot of things in order to be successful.

You need to first of all be ok with yourself in whatever you are involved in, or what level you are at in everything you do “workout routine, diet, etc.” When you are ok with yourself and love yourself, you will make more of a commitment to the betterment of you. You also won’t get discouraged when things don’t go exactly how you want them to. You will have the strength to carry on and continue to try to achieve the results you are striving for.

If you don’t love yourself now and every step of the way, you definitely won’t be happy wherever it is you are going.

Everything takes time; it took time to put on the weight so it will take time to take it off. Set some realistic goals and then set a big goal at the end. Enjoy each incremental goal that you have achieved on the way to your big goal and celebrate those victories on the way to a better you.

If you are having a hard time with the plan you are on, take a step back and reevaluate what you are doing and make sure the plan is right for you. Make sure your diet and workout routine fits in accordance with your goals, diet being the most important.

If you’re not eating for results you will never have the success you want. Also change up your plan. Your body adjusts to workouts etc rather quickly, so if you are always doing the same stuff your body won’t make the changes you want it to.

Surround yourself with positive people and people that help you along the way. Negative people will just bring you down and make it that much harder for you to achieve your goals.

The people that bring you down are afraid of change, and feel that you’re positive attitude and hard work somehow makes them have to make those changes too, which scares people, so they will become your worst critics.

Rise above that and work on you, you are the best investment you can make. Also be open to advice. Ask questions and absorb what others pass on to you. However don’t make this information “truth” as many gurus out there believe they know it all and will pass on bad advice every chance they get. Do your homework and investigate the advice you are given and find which advice best works for you.

Use the resources you have and educate yourself, Bodybuilding.com being a major one. Make sure you are doing a routine that is right for you and you have a good diet plan in place too, nutrition is 80% of the equation. If that doesn’t work, consider hiring a trainer.

Don’t try to be just like someone else – that’s a recipe for failure. It’s ok to look up to, learn from, and be inspired by others, but don’t put yourself below them and assume they are better than you, be you and proud of your own accomplishments. The people you admire were once not so different than you. Blaze your own trail! You can accomplish anything you want with a strong mind, strong goals, and hard work. So if you want something, go get it.

IIFYM: How about sponsors? Are there any sponsors you would like to mention? Any companies you think our IIFYM readers should check out?

BF: All of my sponsors of course

Sponsors: /Nike/Bodybuilding.com /Beast Sports Nutrition/ P28 Bread/ Quest/MuscleEgg/Fat Gripz / MyOatmeal.com/Cyclone cups/Phit Hair and Body/ Fitmark bags/Tainted Industries/Cutandjacked.com

IIFYM: Now I’d like to move on to the part of the interview we call Rapid Fire IIFYM.
When you agreed to this interview, I asked the IIFYM facebook group for some questions they might have for you. Feel free to answer these with short answers:

What does your shoulder routine consist of?

BF: Lol the shoulder questions…I get this one A LOT I like to train my shoulders with higher reps and LOTS of angles.

• • Dumbbell Lateral Raises: 4 sets 15,15,12,10
  •  Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10,10
  • Standing straight curl bar side raises: 4 sets 15,15,15,15
  • Dumbbell front Raises: 3 sets 15,12,10
  • Barbell Shrugs: 5 sets 20,20,15,12,10
  • Upright rows: 4 sets 15,12,12,10
  • Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
  • Angled side raise with db to the side: 4 sets 12,12,12,10

Did you ever struggle with your weight?

BF:  Of course…I don’t care who you are, nobody is perfect. I’ll tell you the first time you see yourself in photo-shoot or stage condition it’s hard to be anything less than that. When I was younger I was just happy being big, but now its hard to see myself sometimes anything less than stage ready.

In my off season when I add weight its one of the hardest things for me to do and see. Over time though I grow to accept how I look and when I fully accept it I know I’m ready to go at it again. I’ve fallen in that self-loathing and feeling terrible about myself and even bouts of body dysmorphia because I didn’t think I looked good, but even in off season I probably am leaner than 90% of the people at the gym.

Essentially if you don’t love yourself at EVERY step of the way, you’ll never love yourself where you are going and NEVER be happy. So that’s another reason for me taking time off. Letting myself KNOW I don’t need to be perfect.

What supplements do you believe in?

I wouldn’t be where I am at today without supplementing my diet. There are a lot of products on the market, and some great ones, but for myself I recommend Beast Sport Nutrition supplements, their entire line is GREAT!

They are also priced right and offer a lot of knowledge/science that backs up what they sell. If I were to recommend any other company for products Beast doesn’t offer, I would recommend looking at and reading the reviews on Bodybuilding.com and go through them for your nutritional needs. You can also purchase Beast products through Bodybuidling.com, so you get the best of both worlds.

• • Beast Mode pre workout
  • Creature pre workout
  • Multi core with breakfast #1
  • Omega 3 with breakfast and last meal #1, #6
  • Glutamine post workout 5g
  • 2 Shredded or Amphetalean both by Beast*when dieting* upon waking and mid-day #1, #4
  • Beast Whey post workout- before bed #6
  • Aminolytes by Beast Sports – intra workout and post
  •  L-Carnitine with breakfast and pre workout
  • ALA with breakfast and lunch #1, # 3
  • Vitamin D3 with breakfast #1
  • Baby aspirin
  • Mangnesium breakfast #1
  • B complex breakfast #1
  • Vitamin C breakfast #1
  • Adrenal Support breakfast #1

I have tried pretty much EVERYTHING out there. I’m not about gimmicks and the promise of quick results. The supplements I take I believe to help me recover and give me that edge I need in training as hard as I do.

I have had great results with my supplement regimen and feel it works best for me. I think when you push yourself as hard as I do or any competitor for that matter having that extra boost that supplements offer keep you healthy, and help you recover to keep you moving forward.

We restrict our diets when we diet down, so making sure to fill those gaps, which that’s what supplements are meant for, NOT to take the place but to add to a nutrition plan, helps me to reach my goals while always striving for new ones.

How much cardio do you do when dieting?
BF: 20 mins on a stepper and then in the summer I like to walk outside, I do that almost every day.

HIIT or LISS? 
BF: LISS

When was the last time you ate fast food? What was it?
BF: I had two cheese roll-ups from Taco Bell after the LA expo…I think I cried a little bit. Sometimes the most simple of things are the best lol

What is your ideal cheat meal?
BF: I don’t ever have cravings, but on season I normally stick to quest bars and peanut butter. Or I have a burger and sweet potato fries. I’m NOT a picky eater and love all food as long as I’m eating

How do you reflect haters negativity away from you?
BF: I don’t have any time for that… I basically feel if you surround yourself with good things, positivity, good people, etc it acts like a shield to repel negativity. I actually wrote an article on haters. There is too much of that going on. https://www.cutandjacked.com/Dealing-With-Haters-And-Negativity-On-Your-Quest-For-Success

Are you married?
BF: No but I will be June 28th of this year to my fiancé Amber Dawn Orton 

Do you dehydrate for a show or do you increase water to flush water?
BF: I have done both, but find that having water in my system works FAR FAR better when done right. I also do the same for my clients.

IIFYM: If there is anything you would like to tell the IIFYM community, now is the time!!
BF: I think you have a great site and a great attitude. I also think that having methods like IIFYM is a great way to get more people interested in health, nutrition, and fitness and am impressed with the knowledge that so many people display online or your site day to day.

I also am a fan of a community that takes the time to help others and educate them, so to me you guys are doing it all right!