11 Apr 5 Healthy Meal Ideas For Bodybuilders

Bodybuilding requires enough fuel to allow you to perform high intensity exercise workouts and enough building blocks to develop those muscles. What you need is a healthy meal that has the right proportion of proteins, carbohydrates, and fats to help you through. In case you’re wondering where to get these meal ideas, we’ve selected 5 healthy meal ideas for bodybuilders we’ve scoured from YouTube. You can also check these individual channels out if you find them very interesting.

Super Easy High Protein Breakfast

What You Need 

• 3 large whole eggs
• Half a cup of old-fashioned oats
• Quarter cup of fat-free cheddar cheese, grated or shredded
• 100 grams regular deli ham, chopped

Why It’s Great 

As the name implies, it’s a super easy way to have a breakfast that’s packed with as much as 53 grams of protein, only 37 grams of carbohydrates, and 18 grams of fat. Brandon Campbell Diamond recommends substituting any of the ingredients for healthier versions if you want. For example, going for a low-fat ham instead of a regular deli ham or even using only the whites of the egg instead of including the yolk. One can also go for other variants of cheese as well as choosing whole grains instead. Cooking it is super easy. Just crack the egg into a greased pan, put in all the ingredients, mix, and you’re done.

The Protein Bowl for Muscle Builders 

What You Need 

• 1 cup cooked quinoa
• 1 cup grilled lean chicken breast
• 1 cup steamed broccoli

Why It’s Great 

Brad Scott Fitness says this is the perfect protein bowl for serious muscles builders since it only contains very negligible fat, with the fat content coming only from your choice of chicken breast. The leaner you get, the better it should be for you. Preparing it is as easy as cooking your quinoa according to package directions, grilling your chicken on a fat-draining grill, and steaming your broccoli. Once it’s done, you get more than 60 percent of your daily protein needs if you get a 4 ounce lean chicken breast. Now add the 7 grams of protein from the quinoa as well as the vitamins, minerals, and fiber coming from broccoli, and you’ve got for yourself a super bowl of protein rich foods. 

Baked Garlic Chicken

What You Need

• 3 pounds of lean chicken breast
• 4 tablespoons of extra virgin olive oil
• 5 cloves garlic
• Quarter teaspoon of garlic salt
• 2/3 cup of whole wheat bread crumbs
• 60 grams of parmesan cheese, grated

Why It’s Great

This delicious recipe from The Protein Chef is excellent for its high protein content. The entire recipe already accounts for a whopping 2,581 calories with 405 grams of protein and only 40 grams of carbohydrates and 89 grams of fat which is, in this case, made of the healthier olive oil. That said, you can prepare this ahead of time and it should already be your meal for the rest of the day. Preparing it is easy. You only need to mix the different ingredients together and then roll the chicken breasts into the mixture before baking them at 425^oF for 30 to 35 minutes.

Tuna for Bodybuilders

What You Need

• 1 canned tuna in water, drained
• Half a cup of frozen peas
• A tablespoon of lemon juice
• A tablespoon of olive oil
• 1 whole egg

Why It’s Great

Tuna is filled with omega-3 fatty acids while also supplying the body with superb source of protein. Peas and eggs are also great sources of body building proteins. In the recipe shared by Lean Body Lifestyle, the dish calls for the mixing of all the different ingredients in a bowl before heating the mixture in a non-stick pan. It’s a super easy way to give yourself the protein-rich meal you need for bodybuilding.

Healthy Fat, High Protein Salmon Delight

What You Need

• 5 ounces of salmon
• 1 ounce of fat free feta cheese, crumbled
• Freshly crushed pepper and garlic
• 8 to 10 pieces of cherry tomatoes
• Spinach or choice of vegetables

Why It’s Great

The omega-3 fatty acids in salmon are well-known among serious bodybuilders as essential fats for losing the fat while gaining the muscles. This recipe from Matty Fusaro boasts of healthy fat and high protein content amounting to 42 grams and with a very low calorie count of only 415. It’s also so simple to cook. Season the salmon with pepper and garlic salt and then bake or grill. Sauté the tomatoes with fresh garlic and add the spinach. Top with crumbled feta cheese.

Check out these healthy bodybuilding meals yourself. They are so easy to prepare which makes it even a lot easier to accomplish your bodybuilding goals. Visit the Flexx Labs Shop for a full range of the best cutting and bulking cycles currently available.

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03 Apr Benefits Of Fish Oil For Bodybuilding

When one talks about bodybuilding, one essentially talks about the development of muscles. And whenever muscles are developed, one needs lots of protein, not fats nor carbohydrates. But did you know that this is where many people fail in their bodybuilding efforts? Instead of skipping the fat, you should do everything you can to include the healthier versions of fat in your diet to help you in your muscle building activities. And when it comes to healthy fats, fish oils are at the top of the game. Don’t believe us? Check out the following benefits of fish oil for bodybuilding.

Improves Muscle Gain 

Fish oil contains eicosapentaenoic acid and docosahexaenoic acid, two of the most clinically significant essential oils needed by man. Studies show that these two essential oils are inherently responsible for the modulation of a variety of physiologic responses such as those related to inflammation, oxidation of free radicals, and muscle development. In recent years, the body of scientific evidence continues to grow showing that both EPA and DHA can support the synthesis of muscle proteins necessary for the growth and buildup of muscle tissues. At the same time, both fish oil variants have been shown to limit the rate of degradation of these same muscle proteins leading to better integration into the muscular framework of the body. In very simple words, the beneficial effects of EPA and DHA on muscles is found in its ability to support the synthesis of and prevent the degradation of muscle proteins leading to a net increase in muscle proteins available for muscle building purposes. Fish oils have been shown to promote enhanced muscle growth while limiting the breakdown of muscles.

Reduces Inflammatory Responses 

One of the most recognizable benefits of EPA and DHA is their anti-inflammatory properties. When we exercise, the different tissues in the body undergo quite a number of physiologic changes that can lead to cellular stress. We all know what this essentially means. Stress can lead to the initiation of the inflammatory response even at the cellular level. Additionally, exercising means our body will also be using a lot of oxygen in many oxidation reactions to drive our bodies. Unfortunately, the greater the intensity of our exercises, the greater is the inflammatory effects and oxidation reactions that are occurring inside the body. This can translate to reduced exercise recovery times such that, instead of being able to perform 3 to 4 exercises in one week, we are reduced to performing only 2 or 3 because our cells and tissues will need more time to fully recover from the heightened inflammatory and oxidative processes. Supplementation with fish oils can significantly reduce inflammation as well as the effects of oxidation allowing us a much shorter time to recover. This means that even if we perform high intensity workouts to build our muscles, fish oils can help us reduce the amount of time needed for the cells and tissues of the body to return to their optimum levels of performance. Just imagine what this means when it comes to bodybuilding.

Supports Insulin Function 

Exercise or any other form of physical activity for that matter requires an excellent source of energy. And the primary source of energy for the body is carbohydrate in the form of glucose. For cells to use glucose, insulin must be secreted by the pancreas in response to an increase in glucose levels in the blood. Unfortunately, too much insulin will also favor the conversion of excess glucose into fats which simply means, you will have additional fat molecules you need to burn. Studies now show that EPA and DHA can help regulate the normal functioning of insulin especially in the prevention of insulin spikes. This helps in the more gradual mobilization of glucose into the cells and the prevention of glucose conversion into fat molecules. Essentially, this helps a lot in bodybuilding since you get more glucose converted into glycogen which muscle tissues use for a variety of metabolic processes.

Limits the Breakdown of Protein from Muscles 

When combined with beta-hydroxy beta-methylbutyrate or HMB, fish oils, especially EPA, has been shown in several studies to be particularly beneficial in reducing the rate and extent of muscle protein breakdown. This is good news since what every bodybuilder wants is to gain muscle mass and to limit muscle loss. EPA from fish oils can be an excellent tool for safeguarding the gains achieved in bodybuilding.

Fish oils are not only excellent for bodybuilding. These are beneficial for optimum cardiovascular health, too. That’s why many professional bodybuilders recommend supplementation with only premium quality fish oils to reap all the benefits for bodybuilding and general health. We are Flexx Labs recommend all customers combine Fish Oil supplements with our products.

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26 Feb 5 Big Benefits Of Creatine In Bodybuilding

There has been a lot of talk in the weight-lifting and bodybuilding departments about taking in creatine supplements. There are concerns regarding the side effects it brings, but as of today, there is no supporting evidence to say so.

Creatine has a lot of benefits, but before we delve into them, it is best to explain what creatine is and its primary purpose in our body.

Creatine is naturally produced by the body. It is a substance which is found both in the muscles and in the brain. 95% of it is in the former while the remaining 5% is found in the latter.

Creatine in the muscles is in the form of phosphocreatine (or creatine phosphate). Phosphocreatine is a type of energy that is mainly used during muscular contraction.

Although the body supplies enough creatine that is needed by the person, those who are into intense strength training and bodybuilding need more creatine to be able to have more high energy reserves and to have stronger muscles. Taking supplements is one way of having added creatine.

The 5 Benefits of Creatine

1. Strengthens Muscles

The main purpose of creatine is to produce more creatine phosphate that strengthens muscles whenever there are contractions. The process takes place in this way: during intense workouts or activities, the molecule adenosine triphosphate (also known as ATP) produces energy.

ATP is an energy source and one kind of energy it releases is phosphocreatine. Once it releases phosphocreatine, it becomes ADP (adenosine diphosphate). This might be hard to understand but you can think about it as a three-legged creature that loses one leg, therefore, becomes unable to fulfill certain tasks.

In a similar way, ADP is not fit to produce energy for intense activities. When you take creatine supplements, phosphocreatine is produced faster and this completes ADP to become ATP again.

Moreover, with more creatine supply in the muscles, the muscles are supported with a good level of energy so that they can sustain strenuous activities and will not experience fatigue right away. Creatine helps in sustaining that constantly, supplying high energy to the muscles.

2. Enhances Muscle Recovery

Creatine is said to strengthen muscles because it also helps reduce muscle damage. In other words, it helps your muscles recover from strenuous activities.

There has been a study where an experimental group of athletes took in creatine supplements and the control group had none. After making the athletes run and go through the experiment proper, they found out that those who took in creatine had less muscle damage.

With creatine, muscle inflammation was greatly reduced which in turn, helps athletes endure more bodybuilding workouts.

3. Increases Muscle Mass

While creatine can be the main cause for muscle improvement, it does not work alone. When it comes to increasing muscle mass, it works with other substances as well.

However, it can be assured that the increase in totally body mass in taking in creatine directly results to increase in muscle mass and not an increase in bone or organ mass.

Studies have shown that athletes who take in creatine were able to gain at least 5 pounds of lean body weight after 6 weeks.

4. Improves Brain Function

As previously mentioned, at least 5% of creatine is found in the brain. Yes, it is a small amount, but added creatine makes a significant difference in brain performance as well.

Creatine in the brain is considered a neuroprotectant which means that it protects brain cells from being damaged. Moreover, whenever trauma is experienced and when there are disorders that threaten to affect brain cells, creatine helps the brain combat these disorders by strengthening brain cells.

That is why it can aid in treating some brain diseases although this is to be taken with a grain of salt since it has not been fully tested.

5. Lowers Blood Sugar Levels

Research shows that more creatine in the body helps regulate blood sugar levels. This is because creatine helps in increasing the production of GLUT4, a molecule that transports sugar to the muscles.

With GLUT4, the body is able to have a higher tolerance for glucose. To add to that, creatine alters the effect of insulin in the body which aids in controlling blood sugar. Check out this great video on more concrete benefits of Creatine for muscle building:

For a great range of the best legal steroid products available, check our the full range of legal steroids from Flexx Labs now.

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16 Aug Bodybuilding And Carbs: What You Need To Know

Many individuals underestimate the importance of carbohydrates in bodybuilding simply because of the notion that carbs are calories that can be converted by the body into fat. And since bodybuilders don’t need fat, instead muscles, they try to avoid carbs and fat altogether in their bodybuilding nutrition. But, what really is the deal between carbs and bodybuilding?

Carbohydrates and Bodybuilding – An Unlikely Pair?

Bodybuilding requires proteins, lots of it, to build muscles. Unfortunately, you also need energy to pump iron and really hasten the speed of muscle buildup. The body is inherently wired to use carbohydrates as its primary energy source. Carbohydrates are converted into glucose and delivered to the different cells of the body, including muscle cells, as their source of energy for a variety of biochemical processes. Bringing glucose from the blood and into the cell is the work of the hormone insulin. If there is extra glucose in the blood because it is no longer needed by the cells, this is converted into glycogen to be stored in the muscles and the liver. Any other excess is converted into fat. When there is a need for energy, as what happens when you need to go to the gym and start your bodybuilding regimen for the day, this glycogen store is mobilized to help you get through the back-breaking bodybuilding routine.

If you have just enough amounts of carbs, your body will not have to look for energy elsewhere. Here’s the thing, if there’s no stored glycogen, your body will have to burn fatty. This is actually great if you want to lose weight. But burning fat takes a long time so you will feel less energetic, to say the least. If there’s no fat, your body will then have to use proteins for energy. If that’s the case, then what are you going to use for building muscles if your body is already burning the protein building blocks?

That is why it is crucial to have the right amounts and types of carbohydrates to help you maximize your bodybuilding efforts.

How to Take Carbs while Training

Carbohydrates are essential to bodybuilding. However, it is equally crucial to know how to take carbs properly while training. The following are tips you can observe to help you maximize your bodybuilding efforts with carbs in your diet plan.

• Skip the simple carbs and reach for the complex carbs like vegetables, whole grains, brown rice, and oatmeal, among others. These give you staying power so you will be able to train for significantly longer periods of time. These also stabilizes your blood sugar and help reduce the storage of fat. These are also rich in fiber which can aid in better absorption of muscle-building amino acids.

• Eat carbs about an hour before and immediately after your bodybuilding workout to boost your insulin levels. This helps boost your anabolism so more proteins are built into your muscles. Loading on carbs also helps provide you the energy you need to perform those bodybuilding routines.

• Eat carbs more frequently but in smaller portions. This keeps your glucose levels steady. Consuming more than necessary leads to fat conversion and storage.

• Eat carbs together with your proteins. The body uses tremendous amounts of energy to process proteins. Carbs can supply the energy needed while at the same time enhance the muscle-building properties of proteins. It also reduces the likelihood of converting carbs into fat.

• Avoid fruits as these are rich in fructose. As you know, fructose is a simple sugar and your goal is to consume more of complex sugars.

How Carbs Help in Bodybuilding

To put it simply, you need carbohydrates to give you the energy you need to perform all those bodybuilding routines. As already explained in the preceding section, carbs help boost the levels of insulin to help in anabolic activity. It also helps stabilize blood sugar to make the muscle-building process more efficient. Complex carbs also help prevent its conversion into fat thus providing you with more benefits.

Carbs You Should Include in Your Bodybuilding Diet

Here are some of the carbs you really need to include in your diet to help you with your bodybuilding efforts.

• Oatmeal
• Oat bran cereal
• Potatoes and sweet potatoes
• Beans such as kidney beans, black beans, string beans, and pinto beans
• Green leafy vegetables like romaine lettuce and spinach
• Other vegetables like broccoli, celery, cauliflower, bell peppers, asparagus, and Brussels sprouts
• Other complex carbs

Having an understanding of the relationship between carbs and bodybuilding, you can be more confident in building those muscles. Just remember to go for complex carbs in more frequent but smaller portions.

Take your workouts to the next level with the world’s leading cutting and bulking supplements from Flexx Labs.

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21 Jul Choosing The Right Whey Protein For Bodybuilding

Which Protein Is Right For Me?

More and more people, especially those wanting to have enhanced physical fitness as well as those in body building circuits and athletic performance enhancement circles, are including whey protein in their exercise nutrition regimen. Man’s understanding of whey protein has paved the way to a greater variety of applications.

However, choosing the right whey protein may seem very difficult. That is why it is always best to understand first what whey protein is, why it’s good for you, and the different types of whey proteins available in the market today.

A Brief Overview of Whey Protein

Whey protein are mainly globular proteins that have been extracted from the liquid component of the byproduct of cheese production. When milk is processed into cheese, it produces two essential components – the solid casein and the liquid whey. Both are proteins but whey is generally considered as more beneficial than casein because of its relatively lower allergenic potential as well as excellent concentrations of essential amino acids, branched-chain amino acids, and other substances that give it its profound health benefits.

Why It’s Good for You

Whey protein has been extensively used by bodybuilders as well as fitness enthusiasts and professional athletes to increase muscle mass, enhance muscle tone, and improve muscle strength. Because protein is essentially the provider of the body’s building blocks particularly in the transmission of genetic information from one cell to the next, proteins are able to make and build cells.

Whey protein is also good for enhancing the immune system as it provides immunoglobulins necessary for fighting infections. Lactoferrin, cysteine, and methionine also help in enhancing the function of the immune system.

Additionally, whey proteins have been found to be very beneficial in weight loss efforts as it takes a significantly longer period of time to digest and process proteins than fats and carbohydrates. This means that you will feel fuller longer. This cuts down your hunger pangs which, over time, can lead to weight loss.

Whey protein also has an excellent antioxidant property owing to its cysteine, glutamate, and glycine content. These amino acids are important in the synthesis of glutathione, a natural antioxidant that can be helpful in arresting the damaging effects of free radicals in the body.

The Different Types of Whey Protein

Obviously, whey protein is very beneficial in today’s health-conscious society. However, not all whey protein formulations are created equal. In the market, there are 3 types of whey protein. These are often characterized by the composition of proteins, fats, and lactose. The higher the concentration of protein, the lower the concentration of the other components.

• Whey Protein Isolate – This type of whey protein has the highest concentration of proteins at 90 to 95 percent. These products are excellent for persons who may be lactose intolerant because it contains very little lactose or none at all. It has also relatively negligible amounts of fat making it the most expensive type of whey protein because of its greater concentration of proteins. It is often found in protein supplements, beverages, bars, and other formulations.

• Whey Protein Concentrate – This type of whey protein can contain around 25 to 89 percent of protein although most preparations will be in the range of 80 percent. It also contains around 4 to 52 percent of lactose and 1 to 9 percent of fat. This type of whey protein formulation is often found in protein bars and beverages, infant formula, bakery products, confectionery products, and other food products of nutritional value.

• Hydrolyzed Whey Protein – This type of whey protein contains a much higher concentration of proteins than whey protein concentrates, often in the region of 80 and 90 percent. It also contains fats anywhere from 0.5 and 8 percent and lactose at about 0.5 to 10 percent. Hydrolyzed whey products are excellent for individuals who may have malabsorption syndromes which is a state where they cannot digest some forms of food molecules. It is also safe for individuals who may have hypersensitivity reactions. The protein component of hydrolyzed whey proteins are already broken down or hydrolyzed into smaller molecules known as peptides without affecting the nutritional value and quality of whey protein. This type of whey protein is often found in infant formulas, sports nutrition products, and medical nutrition products.

There is another type of whey protein product, the undenatured whey protein, which is almost similar to a whey protein concentrate. However, instead of essential and branched-chain amino acids, it is mostly composed of immunoglobulins and are thus, indicated for individuals with infections or those with immunocompromised states.

Looking for the Right Ones

Now that you know what the different types of whey proteins are and how each formulation works, you now can move on to the next step of your journey – choosing the right whey protein for you. Here are some tips you might want to consider.

• If you want to build, tone, and strengthen muscles, then you need to get a whey protein formulation that has high concentrations of the branched-chain amino acids leucine, valine, and isoleucine. These essential amino acids (technically they are still essential amino acids but with the addition of a branched side chain) have been shown to stimulate increased muscle protein synthesis. This simply means that it stimulates the formation and continued growth of muscle cells and tissues, strengthening them in the process and over time. Additionally, both leucine and isoleucine have been shown to regulate the uptake of glucose into the cell which help in the management of hyperglycemic states. We always recommend to ALL our customers they combine a quality Whey protein with any of our anabolic supplements.

• If you require whey protein for its antioxidant, anti-inflammatory, and immune-enhancing benefits, then get a whey protein that is high in cysteine, glutamate, and methionine as well as alpha-lactalalbumin and lactoferrin. These provide excellent antioxidant and anti-inflammatory benefits.

• If you are lactose-intolerant, then you need to get a whey protein product that contains as little to no lactose at all. This means that your best choice will be a whey protein isolate. If you have a certain form of allergy, you may want to go with a hydrolyzed whey protein formulation because these contain the peptide form of proteins and not the larger protein molecules. It is easily digested, too.

Choosing the right whey protein for you requires a clear understanding of what you really want. Add this to your understanding of the different types of whey protein and you can very well be on your way to a healthier you.

For more information on some of the best legal steroid formulations currently available online, visit the Flexx Labs Shop to view our full range.

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10 Jun The Complete Guide To Intermittent Fasting

So you want to know the secret to successful fat loss?

That’s good, you’ve just found it..

Intermittent fasting is and has proven to be one of the most effective methods of dropping body fat whilst being able to enjoy the foods you love, eat big, satisfying meals and have complete control of your nutrition. Do you want to get shredded? Sick of eating 6 shit meals a day out of a tupperware pot? Or just drop your body fat to a sensible level? Read on to find out more..

Introduction

In this article, we’re going to cover the following:

• What is intermittent fasting?
• Types of intermittent fasting
• What are the benefits
• What the sceptics say
• Scientific backup
• My personal experience with IF
• Tracking macro’s & calories
• What are the cons
• Resources
• Wrapping up

What is intermittent fasting?

IF, as it’s commonly abbreviated to is more than a diet, in fact it shouldn’t be described as a diet, it’s a lifestyle choice. Essentially, intermittent fasting is the practice of not consuming any calories from food, drink or anything else for a set time after waking.

Fat loss can only be achieved by burning more calories that you’re consuming and most people know this, it’s pretty basic knowledge. By pushing your 1st meal much further back into the day, it allows you to pack a large amount of calories into a much shorter period of time, meaning that you can eat big, satisfying meals and enjoy all of the delicious foods you love without going into a caloric surplus.

For example, you’re in a caloric deficit and you’ve set yourself a goal of 2000 calories a day. You can split it up in whichever way suits you, depending on your day such as:

• 2 x 800 calorie meals and 400 calories in between.
• 1 x 500 calorie meal and a big 1500 calorie meal
• 1 x 600 calorie meal, 1 x 600 calorie meal, 1 x 600 calorie meal and the balance in between.

As you can see, it’s a flexible system that lets you take control depending of what you’re doing that day without blowing out or shooting over your calorie goal. The variations are endless and don’t have to be fixed.

Types of intermittent fasting

As we have mentioned, this article will be geared towards the style of intermittent fasting that I currently practice and have seen results with, the waking fast method.

The waking fast method is simple, here’s how it’s done:

• Step 1 – You do not eat or drink anything upon waking (With a couple of exceptions detailed below) for a set amount of time.
• Step 2 – When you reach your desired time limit of fasting, you may break the fast and eat, but have a strategy depending on your day ahead.
• Step 3 – If you’re tracking your macro’s, you can eat and drink whatever you want until you go to sleep.

Step 1

“What you eat, drink and the amount of time you fast for after waking should be dictated by several factors”

• Your lifestyle – Do you have time restrictions on when you can eat? If you do, plan accordingly. Going out with friends for dinner? Push your fast back as far as you comfortably can and eat like a king later that evening. Got a training session that day? Eat before and after to feel the anabolic effects of the food.
• Meal size – Do you enjoy eating big or small meals? Some people like to eat 1 massive meal, others enjoy 2, some prefer to eat 3 etc.. It’s up to you and your preference. You can push your fast until dinner time and have a gigantic meal, or spread the meals to be slightly smaller. I personally find 2 large meals per day with the odd snack in-between works well.
• Your body response – Some people, especially those new to intermittent fasting may struggle at first to cope without a source of calories imminently after waking up. I suggest a gradual approach for those who find it difficult. Start by pushing back your eating times by half an hour or an hour per day until you find a comfortable and manageable duration to fast.
• Food and drink – Eat nothing and only drink black coffee, green tea and water. These are essential components when intermittent fasting. Caffeine, especially coffee is a fantastic hunger suppressant and should be used strategically. For example, drink water upon waking, hold off the coffee until you start to feel hunger, when you do, make yourself a black coffee with no other ingredients such as sugar, milk or sweeteners etc. The coffee will suppress any hunger pangs and allow you to continue your fast.
• Recommended routine – Wait around 4-5 hours, sometimes 6 hours before breaking my fast, normally drinking 2-3 cups of freshly brewed black coffee and a couple of large glasses of sparkling water.
• A word of advice – Buy a good cafetiere and some decent ground coffee, it makes a world of difference. Also – stock up on large bottles of sparkling water. It doesn’t have to be the expensive stuff, just have plenty of it to hand.

Step 2

“Have a strategy and stick to it”

• Going out for dinner that day? If so, you can either push your fast back and make dinner your 1st meal of break your fast with a small meal and save yourself for dinner. Who the fuck wants to be the one ordering a salad when your friends are tucking into steaks, burgers, fries and deserts?
• Going to the gym? It’s quite a good idea to focus your meals around your gym/training schedule for maximum energy and explosiveness. Personally its great to eat a couple of hours before you hit the gym and a post workout meal around an hour or so after training.
• Satisfaction – You need to experiment and find a strategy that keeps you satisfied and feeling good. There’s no use eating a huge 2000 calorie meal to break your fast if you cannot cope with hunger throughout the rest of the day. Identify how you like to eat and play to your strengths. Don’t be afraid to experiment.
• Fruit – Can be used strategically to break your fast as it can give you come instant gratification and suppress hunger whilst allowing you to push back a larger meal until later in the day.
• Productivity – Most people (and I’m one of them) find they are most productive and focused when in their fasting period. Try and get as much work done as possible when fasting and you’ll find you won’t even think about food. There are no distractions or diversions to throw you off course. No food prep, no washing or clearing up, just 100% laser guided focus on your productivity.

Step 3

“You can eat whatever you want after breaking your fast, up until you go to bed.. As long as you’re tracking your macro’s”

• Eating window – You’ve probably heard of it, now forget it, it’s irrelevant to us. As long as you’re tracking your macro’s properly, you have the freedom to eat whenever you choose throughout the day, up until you go to bed.
• Tracking macro’s – Are you tracking your macro’s? If you are, well done, keep up the good work, if you’re not, you should. In fact, if you’re not tracking your macro’s and have no idea what it means, click here and read our guide on tracking macro’s as it’s an essential component to intermittent fasting. If you’re not tracking, you probably won’t see much success. Use an app like MyfitnessPal to do this. 
• Satisfaction – Going to bed hungry is a nasty thing and can be completely avoided when intermittent fasting and tracing macro’s. If you find you’re hungry before bed, allow yourself some room for a late night meal or snack. You’re body will not respond any differently if you’re eating just before you go to sleep, especially if you’re eating carbohydrates as they will aid in a good nights sleep.

What are the benefits of intermittent fasting?

As well as fat loss benefits, intermittent fasting promotes various psychological benefits too:

• Keeps your body in fat burning mode for longer
• Promotes growth hormone release
• Increases productivity and gives you extreme focus when in the fasting period
• Gives you complete control of your nutrition
• Allows total flexibility and works with your lifestyle and plans
• Let’s you enjoy the delicious foods you love
• Allows you to eat big, tasty satisfying meals
• It’s so simple and easy

What the sceptics say

“Intermittent fasting slows down your metabolism”

Many people are fooled into the idea that you have to eat every 2-3 hours to keep your metabolism high in order to ‘turn your body into a fat burning machine’ however this is simply untrue. Do you really want to spend the rest of your life eating shit food, 8 times a day out of plastic tupperware? Hell no. Intermittent fasting is so simple, doesn’t have to involve tedious amounts of food prep and allows you to effortlessly lose body fat year round.

“Breakfast is the most important meal of the day”

We will call complete BS on this one. Water is the most important thing to consume upon waking as your body is in a dehydrated state, however eating food upon waking just isn’t necessary. Once you see how focused and productive you are whilst in your fasted state you’ll kick yourself for not starting IF sooner.

Scientific backup

While it’s great to have scientific backup from studies that show the numerous benefits of intermittent fasting & caloric restriction, the real proof and research comes from people engaged in intermittent fasting every day. I’ve put a couple of links to scientific studies below, feel free to have a read.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/

http://www.pnas.org/content/111/47/16647.full#sec-3

Resources

Greg O’gallagher’s website – Kinobody

Brandon Carter – Youtube

Wikipedia page on IF – Wiki

Some interesting scientific studies on – Science based medicine

Wrapping things up

We would definitely recommend intermittent fasting combined with macro tracking for anyone who’s trying to lose body fat, get lean and take their body to the next level. It works so well for a range of people, especially when combined with a weight lifting programme. As with any kind of nutrition plan, you need to respect your body, don’t go beyond your limits, if you start to feel unwell, dizzy or compromised in any way you should eat something or back off slightly. Ease yourself in and I can almost guarantee that you’ll find it effortless in little to no time at all. For bodybuilders, make sure you MAINTAIN your required levels of protein to not effect your gains. 

“As with everything, the only way to be successful is to do your research, make a plan and commit to it. Intermittent fasting has improved my life in so many ways and I’m sure it can do the same for you”

For maximum results, try combining our pro cutting stack alongside your training for explosive fat burning results.

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