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Intermittent Fasting Keto Bodybuilding

The Ultimate Muscle Building Diet

The Ultimate Muscle Building Diet

Protein is an essential nutrient for building muscle and improving your performance. Aim for one gram per pound of bodyweight per day. No one needs more than that. Confused about the best muscle building diet to become a strong, lean badass? Sick of trying to figure out exactly how to eat for optimal health AND physical performance? You’re not alone. With thousands of conflicting articles, it seems like you can’t eat anything anymore. “Carb are evil” vs “You have to eat carbs to train hard and be fit.” “Protein is essential for building muscle” vs. “Meat is going to give you cancer and make your face fall off.” It’s maddening and leaves you helpless. You sit there thinking, “If this whole fitness thing is so complicated, f*ck it. I’m out.” It doesn’t have to be this way. You don’t have to become one of those weirdos who practices religious adherence to a certain diet. And you certainly don’t have to feel your head spin as you try to navigate the world of nutrition. I’m able to maintain visible results year round, as are my clients, by eating just 1-2 big meals per day and not having to survive on boiled chicken breasts and steamed broccoli. In fact, we can do it while eating delicious meals every day of the week. Below, you will find 8 important tips that will give you everything you need to get strong and ripped. And at the same time, they will give you tons of energy and lifelong health. This list is the result of nearly 30 years of experimentation on myself and thousands of clients. It also includes the essential takeaways from countless conversations with nutrition experts, performance coaches, and doctors who specialize in health, performance, and longevity. By following these principles, you can expect to achieve… ● Faster a Continue reading >>

Does Intermittent Fasting Work

Does Intermittent Fasting Work

Does Intermittent Fasting Work For Bodybuilders? A few of months ago after I finished bulking for the year; I began to contemplate different dieting methods that could help me get me back in shape. After a couple of days of research, I narrowed it down to either Intermittent Fasting (IF) or a Keto Diet. I was fully aware that both of these dieting styles were very extreme but nonetheless, I decided to give one of them a try and went with IF. Now here I am, a bodybuilder that’s four months into a diet asking himself if it was all worth it. So, does Intermittent Fasting work for bodybuilding purposes? Here’s what I have to say regarding my brief experience with it. Before I tried this crazy diet, I was eating three regular meals a day; breakfast, lunch, and dinner. I’m a natural bodybuilder but I could care less about competing and eating six tasteless meals a day. I was bulking and eating whatever I wanted within reason; the diet wasn’t completely clean but it wasn’t that dirty either. I decided to do a cutting cycle because I was tired of being too heavy and not fitting into regular clothes. My goal with this new venture was to get as lean as possible -but not shredded- in approximately twenty weeks. Benefits If you’re not very familiar with Intermittent Fasting, I’ll give you a quick introduction. This dieting method basically consists of being in a fasted state for an average of sixteen hours; this can easily be achieved by eating the last meal of the day early and skipping breakfast the next. I don’t know about you but when I was a kid I was always thought that breakfast was the most important meal of the day- and I still believe that. As soon as I started my “journey” with IF, I came to realize just how much I loved breakfast and how dearly I was Continue reading >>

One Meal A Day Full Day Of Eating

One Meal A Day Full Day Of Eating

In case you didn’t know, I’m on a OMAD Keto diet and eat once a day. But what exactly do I eat for my ONE MEAL A DAY? This article tells you exactly what. It’s not going to be the most exciting full day of eating because…you eat only one meal a day, but I still put quite a lot of thought and effort into what I eat and how I structure it all. My OMAD Schedule I spend the majority of the day in a fasted state and eat only at dinner. Fasting window – 20-22 hours Feeding window – 2-4 hours I also follow the ketogenic diet which makes it that much easier because I’ll be burning my own body fat for fuel. The first half of the day I don’t consume any calories – I only drink water. Usually, I don’t even drink coffee or tea because I just don’t want to bother with it. However, they’re allowed while fasting. So this is the purely zero caloric period, which lasts from the morning until noon around 6 AM – 1 PM. It’s the perfect time for me to be productive and creative because I feel like fasting sharpens my focus greatly. At noon around 1 PM, I have some coffee – all black, no calories still. I drink about 1-2 cups a day and I do it at that time because it’s when cortisol levels begin to decrease and I won’t build any resistance to caffeine. Drinking coffee strategically will help you gain the most benefits from it with the least downside. You should add some salt to your water, or even coffee, to increase electrolyte, which is quite important while fasting. In the afternoon, when I’ve been fasting for 16-18 hours, I start working out. Because I’m already at a low amount of body fat and I train quite hard, I have a small little protein shake.during my workout. It’s usually a half scoop of some plant-based protein, but it can be whey protein Continue reading >>

John Berardi's Great Fasting Experiment

John Berardi's Great Fasting Experiment

Intermittent fasting, or IF, is the current rage in the health and fitness industry. But it's really nothing new, physiologically. The ability to "fast," or go without food for extended periods of time lies within us all, a protective mechanism developed to help ensure the survival of our species when food supplies were low. But fasting by choice, not to survive but to improve health and body composition, is a much newer phenomenon – unless you believe Paleoman would've turned up his nose to a freshly-killed mammoth so that he could fit into his skinny jeans by St. Patrick's Day. Things have gotten really interesting lately, as bodybuilders have started to hop on the rapidly growing fasting bandwagon. For those committed to getting big and jacked, fasting seems ill advised to say the least. Bodybuilding diets typically feature multiple meals spread throughout the day. This, the experts argue, not only manages hunger better, it keeps the metabolism "stoked" while not overloading the digestive system. One of these multiple meal advocates has been Dr. John Berardi, but lately JB, as we like to call him, has had a change of heart. He's been checking fasting out, flirting with her, sending her texts, even rustled up the courage to ask her out on a date, just to see what all the fuss was about. And his results might surprise you. T Nation: Fasting? JB, are you becoming one of those tree hugging vegans, too? John Berardi: I know! A few years ago I would've thought the exact same thing when discussing fasting. However, that was based on my own blind fear and on misinformation. I guess I figured that if most bodybuilders got big and strong by eating lots of food, frequently throughout the day, fasting would do the exact opposite. It would make my muscles shrink. And I'd get we Continue reading >>

My 10 Week Transformation

My 10 Week Transformation

Do you wonder what I’ve been up to lately? Well, over these past 10 weeks, I decided to get lean. Check out my results: Before (Monday, May 2) Weight: 199.8 lbs Bodyfat Percentage: 20% After (Saturday, July 16) Weight: 178.6 lbs Bodyfat Percentage: 10.5% (Measurements were taken using the InBody 520) How I Did It: I ate for fat loss. I trained for fat loss. I didn’t joke around. My daily calorie intake was my body weight (in lbs) x 10. For example, the first week, I weighed approximately 200 lbs, so my calorie intake that week was 2000kcal per day. To give you an idea of how low this number is, I was eating 3500kcal per day before I started this diet. The only things I ate on this diet were: meat, eggs, lots of non-starchy vegetables (and I mean LOTS), olive oil, nuts, and the occasional tub of plain organic Greek yogurt. That’s it. This may shock you, but in order to get lean, you need to eat like a human is intended to eat. I know that you may be wondering: what about fruit? Fruit is awesome, and is great for you. I didn’t eat it because I wanted my body to go into ketosis (think Atkins diet). That’s right, no carbs. Obviously, to every rule, there is an exception. Every 2 weeks, I had a re-feed day. On this re-feed day, I ate whatever I wanted. Fruit? Oh ya. Bread? Yup. Cake, ice cream, dessert? Ya baby. These days kept my body from going too far into ketosis, and got my metabolism revving again. It may seem counter intuitive, but these days helped me lose more fat. (My diet was a modification of The Get Shredded Diet by John Berardi). In terms of training, I lifted weights 3 times per week (each session lasted under an hour). On off days, I would take my TRX to the park (if it was nice out), or I would do barbell complexes in the gym (if I felt like it). I Continue reading >>

Ultimate Guide To The Keto Diet With Sample Meal Plan

Ultimate Guide To The Keto Diet With Sample Meal Plan

1. Introduction to ketogenic dieting 2. What exactly is ketosis? 3. The 3 main types of keto diets 3.1. Standard keto dieting 3.2. Cyclical keto dieting 3.2. Targeted keto dieting 4. Which keto variation should I use? 5. Setting up your own keto diet 6. Food selection on keto diets 7. Alterations for cyclical keto dieting 8. Alterations for targeted keto dieting 9. Fine tuning TKD and CKD 10. Saturated fat intake on keto diets—considerations 11. Selected recipes for keto dieting 12. Frequently asked questions Intro to ketogenic dieting Ketogenic (herein referred to as “keto”) dieting has been around for decades and garnered a somewhat strong following in bodybuilding subculture. In a nutshell, keto diets are simply diets that are high in fat and protein and very low in carbohydrate (usually <10% total macronutrient intake); given this the body is diverted to utilize fats for energy since glucose stores become depleted. Keto diets can be effective for many individuals and tailored to suit their goals, whether it’s to build muscle, lose fat, develop strength, etc. While keto diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. [1] You may be asking, “What makes a keto diet different from any other low-carb diet?” The truth is not much, other than that some people believe keto diets are only effective when the body enters a state called ketosis and starts to produce ketones for energy (hence the name “ketogenic”), which requires extreme carbohydrate restriction. However, this supposition is shortsighted and will be touched on later in this guide. In this guide we will take an in-depth look at the physiology behind keto dieting, the different types/variations of keto diets there are, ho Continue reading >>

Complete Guide To Intermittent Fasting

Complete Guide To Intermittent Fasting

Before I gave up grains, sugar and other foods which I used to believe were healthy (or at least not harmful), I had breakfast every single day. At least that's what all kinds of TV ads were claiming, promoting whole grains and cereals and other "healthy" breakfast options often loaded with sugar. Just the thought of skipping a meal made me feel guilty. Doing a full day fast seemed unnecessary and impossible to follow. But all this has just been part of the big high-carb, low-fat campaign. Myth #1: Breakfast is the most important meal of the day. As you will learn in this post, nothing can be further from the truth. I rarely eat breakfast - that's the meal I skip almost every day. Myth #2: You have to eat regularly, ideally 5 small meals a day. Once you get keto-adapted and not depended on glucose, this will change. Since your insulin levels will not spike, you won't have the need to eat regularly or in small portions (apart from diabetics which I discuss later in this post). Myth #3: You need to eat most of your carbs for breakfast because that's when your body uses them most effectively. You should try to eat your carbs throughout the day and not just in one meal. Furthermore, since our body is in fat-burning state in the morning, eating carbs in the second half of the day is more beneficial for weight loss. Myth #4: Never exercise on an empty stomach. It's bad for your performance and you'll lose muscles instead of body fat. As described below, for most people Intermittent Fasting is ideal for maximising the benefits of exercise for several reasons. What is Intermittent Fasting (IF)? Compared to calorie restriction, IF is not restricted in calories - it simply limits your eating windows to just a few hours a day. In effect, you usually fast for 14-20 hours or even up Continue reading >>

The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

Intermittent Fasting: Everything You Need To Know

Intermittent Fasting: Everything You Need To Know

I believe in thoroughly enjoying life and enjoying delicious foods, but I'm also passionate about maintaining a lean, muscular physique. These two pursuits, if you've never personally tried juggling them before, can be extremely difficult to balance. That's why I've been following an intermittent-fasting (IF) eating plan full time for a while. With IF, you can eat the foods you want—within reason, of course—and still possess a shredded physique. But I'm not just now hopping on the IF bandwagon; I've been a proponent of it for many years. In fact, more than a decade ago, researchers from Yale University School of Medicine alongside a team at the University of Copenhagen explored fasting and fat loss, and their positive results in the lab have helped in my own pursuit of a lean physique ever since! If, like me, you're interested in living lean while enjoying some of your favorite foods along the way, IF may be exactly what you've been looking for. To help you decide, I'm going to answer some common questions about IF and offer some useful tips so you can get the most out of your fasting program. What Is Intermittent Fasting? Intermittent fasting is simply the practice of going an extended period of time taking in zero calories—basically drinking only plain water and either black coffee or tea. Many variations of IF exist, but my preferred method involves fasting for 16 hours, then eating all of my food during an eight-hour window commonly called the "feeding window." This type of IF is often called "16:8" fasting. Does Sleeping At Night Count As Hours Toward The Fast? Yes, it does. So, for example, if you have a protein shake right before bed, then wake up eight hours later, you're already eight hours into your fast with only eight more to reach your goal of 16. Wha Continue reading >>

The Ketogenic Diet Builds Muscle And Burns Fat

The Ketogenic Diet Builds Muscle And Burns Fat

We all know the rule of thumb as bodybuilders. Your diet should consist of a number of balanced nutrients. By following a strict macro nutrient diet consisting of a large amount of carbohydrates, a lesser amount of protein, and an even lesser amount of fat, a bodybuilder can build muscle while at the same time burning fat. But what if you simply want to rid yourself of stubborn body fat? Is following the usual macro nutrient diet enough? For those out there interested in a different diet program, then the keto diet is something to look into. The overall idea of the process is fairly simple. The idea is to put your body in a state of ketosis in which the body burns ketones or fat as fuel as opposed to carbohydrates which many athletes rely on as their source of energy for a workout. By keeping your carb consumption under 50 grams per day then it will allow your body to go into the “keto zone” so to speak. The great part of the diet is that after a long week of carb restriction it makes carb loading on one day out of the weekend a true joy. We have a list of fats and proteins that you can add to your diet to put you into the keto zone. FATS Avocado This healthy fat has doesn’t just have countless nutritional benefits, but tastes pretty damn good to boot. It’s a great fat loaded with monounsaturated fatty acids as well as great fiber content. It’ll help you to burn fat with general ease. Peanut Butter Filled with monounsaturated fats, peanut butter can help you shed some of the fat around your waist. It promotes heart health and like avocados is pretty tasty. It’s also great at suppressing cravings so your hunger won’t get the better of you. It can double for protein as well. Olive Oil If you’re on a ketogenic diet and looking to bulk up, then olive oil may Continue reading >>

Ketogenic Vegan Bodybuilding Day Of Eating!

Ketogenic Vegan Bodybuilding Day Of Eating!

I’ve had a lot of people asking me about vegan ketogenic dieting on my channel and on Facebook… so, I’ve decided to do a couple of day-of-eating videos dedicated to my favorite form of Keto… Cyclic Keto. It is cyclic in that most of the week is spent low-carb, but one day out of each week, only after the initial “adaptation phase”, I enjoy carbs… all sorts of carbs. Including candies and shit, if I am feeling that. However, this video, or part 1, is devoted to a low-carb day of eating. A keto day. I will cover a carb-load in another video. To give you a little background, about a month ago I began a keto phase again. To shake things up a bit. When I came back from London in late July, I weighed in around 212 pounds thanks to a month of culinary debauchery. I currently weighed in last Saturday at 202 pounds. I suppose the difference is a little hard to tell from video captures, but oh well. It will look drastically different given another 10 pounds. Suffice it to say, I’ve dropped anywhere from 1/2 to 2 pounds per week, consistently, using keto this past month. And I get to enjoy myself every Saturday. And Saturdays were intentionally planned before entering the “adaptation phase” of this diet. Anyhow… enough preface… let’s get right to it! This is the calorie and macro breakdown that I am currently following on my low-carb days. I’ve been waking up, pretty much daily, around 6:40am. The first thing I do is have my morning coffee! 16 ounces, black. Even though I am following a ketogenic diet plan, I still utilize a daily intermittent fasting protocol. I just prefer it. After I have my coffee, I get prepared and dressed for the day. And there are some of you that think I only wear tank tops… well, you’d be wrong! On that note, all of my clo Continue reading >>

Get The Apps!

Get The Apps!

Two things in particular are very important to me: Eating the foods I love and staying lean. If I feel like eating donuts, I eat donuts. When I want a beer, a margarita or a sake bomb, I imbibe. If I'm at a restaurant, I'll get a steak and some delicious sides, then finish it off with dessert. In other words, I eat what I want, when I want it. (Within reason, of course.) Oh, and also, I have six-pack abs. I might go as high as 6% body fat during certain periods, but generally I stay at 4%-5% year round. Most people think you have to choose one or the other: Eat foods you enjoy or be lean. Wrong – you can do both. How is this possible, you might be wondering? Intermittent fasting, that's how. Intermittent fasting ("IF" for short) isn't for everyone. Some people try it and find they don't like it and/or it doesn't work with their lifestyle. I also wouldn't recommend IF as an excuse to eat nothing but junk food, thinking you're going to get ripped that way. But if you've reached a point where your diet is fairly clean and you've hit a fat-burning plateau, IF may be something worth considering. Intermittent Fasting Breakdown Intermittent fasting is a technique where you fast for an extended period of time, then follow that fast with a period of eating, and cycle back and forth between these fasting and feeding periods. The type of IF that I've found to work best for losing body fat and maintaining muscle is 16/8 intermittent fasting. That means every day you fast for 16 hours and have an 8-hour feeding window. (I've recently taken this basic 16/8 IF scheme to the next level of fat-burning with my new Intermittent Fasting Carb Cycle (IFCC) diet; that said, I recommend reading this introductory IF article first before jumping into IFCC.) Intermittent fasting has become incr Continue reading >>

Intermittent Fasting Diet For Bodybuilding And Weight Loss

Intermittent Fasting Diet For Bodybuilding And Weight Loss

The intermittent fasting approach to diet may go against everything you’ve heard about food, metabolism and muscle. But the research (not to mention the experience of many practitioners—including yours truly) has led me to believe this is one of the most effective dietary strategies you can utilize. You may have grown up reading about the importance of small, frequent meals for “firing up your metabolism.” This was the bodybuilding dogma for decades and I also used to believe it. But research has not demonstrated any metabolic difference in small, frequent meals versus large infrequent eating. One study, for example, compared the metabolic affect of two meals a day with eating seven meals a day in thirteen subjects. Researchers concluded there were “no consequences for the total 24 h energy expenditure (24 h EE) of the two feeding patterns.”1 Having said this, I’ll tell you two distinct advantages to an intermittent fasting approach to diet: 1. Simplicity/Compliance Small, frequent meals are fine if this way of eating helps you consistently hit your daily caloric goals. But eating 6-7 times a day may not be practical for those of us who don’t make a living in the fitness profession. I’ve also found low carbohydrate approaches to be very effective. But compliance is also an issue here—going several days without carbs is just kind of a pain in the rear end (memories of “keto breath” come to mind). This is the beauty of intermittent fasting. It does take some getting used to, but you don’t have to stress over eating every few hours or completely abstaining from one type of food. This is important, because long-term compliance will be the most important factor in whether or not a diet “works.” For me the adjustment to the diet kind of works in Continue reading >>

Interview With The King Of Aesthetics – Frank Zane

Interview With The King Of Aesthetics – Frank Zane

As I drove up a long, winding hill in beautiful La Mesa, California, I couldn’t help but be a bit nervous. I was about to interview and train with one of my idols, Frank Zane. Zane and Arnold were the two physiques that first got me interested in lifting weights. It seems like just yesterday that I was a skinny high school kid ripping pictures of them out of Muscle and Fitness and taping it on my wall. Now, I’d be interviewing one of bodybuilding’s legends for that same magazine. The entire experience was surreal. I’m an avid fan of the “Golden Era” of bodybuilding. I have all the old books from those guys like 3 More Reps and the Encyclopedia of Bodybuilding. I am far more interested in learning how they developed their physiques with such limited resources than the guys of today. Bodybuilding has taken a real turn for the worse. Symmetry and aesthetics are a lost art. Today, it’s all about freakish mass and who can survive the largest drug cocktail. The sport is dead in my opinion (and I use the word “sport” loosely). Frank Zane was able to build arguably the most proportionate, muscular and aesthetically pleasing physique of all time. Because of this, I was really eager to learn as much as I could about his nutrition, training and supplementation. Come to find out, we share a lot of the same beliefs and his knowledge was far ahead of his time. The first half of our interview will be in Muscle and Fitness in the fall. The following interview features a lot of his training tips as well as discussion between the two of us. Competing Back Then vs. Now Frank Zane first started lifting weights around 14. He did this because he lived in a dangerous neighborhood with a lot of fighting and wanted to build his body up. The first organization he competed in wa Continue reading >>

A Comprehensive Guide To Bodybuilding On The Ketogenic Diet

A Comprehensive Guide To Bodybuilding On The Ketogenic Diet

A common belief among bodybuilders is that carbohydrates are essential for building the best physiques. However, carbohydrates have little to do with the success of many bodybuilders. The key to improving body composition is not through little intricacies like eating the right amount of carbs at the right times. The best bodies are built by implementing five simple principles, whether you are on the ketogenic diet or not. The Five Most Important Bodybuilding Principles The bodybuilding world is filled with radical concepts, silly supplements, and plenty of bro science, but these things — regardless of how hotly debated they are — may only provide you with a 1 to 2% boost in results. What you are really looking for is the tried and true bodybuilding principles that are backed by decades of science. The best results come from following the simple principles that will give you 80% of the results for the price of some hard work and discipline, not that $50 supplement that only leads to a 1% boost in performance. Here are the five principles every bodybuilder must follow: Train hard enough. You must give your muscles a stimulus to grow. Eat enough protein. You must give your muscles the building blocks they need to grow and your body the energy it needs to function. Eat the right amount of calories. Whether you want to cut body fat or increase muscle mass, it is important to eat the right amount of calories. On the ketogenic diet, you will manipulate your calorie consumption by eating more or less fat. Take care of your hormones. Resistance training, adequate nutrition, essential fatty acids and proper sleep should be your primary focus to increase your testosterone and HGH. Too much stress will put your body into a catabolic state that breaks down muscle for energy. Dri Continue reading >>

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