31

Eggs, by their nature, have a substantial amount of good protein in them, 6 grams in a large egg, along with the cholesterol and calories needed to sustain exercise. In the 1890s, it was believed that cooking the egg removed some of the nutritional values and this tradition was carried on through the worlds of bodybuilding and boxing as word-of-mouth "truth"....


24

45 minutes is fine. 2 hours, also fine. The whole "you need to do it RIGHT AFTER YOUR WORKOUT" is a misinterpretation of actual science, propagated by protein shake producers, because a protein shake is much more convenient than a chicken dinner in the locker room. They call it the "anabolic window". Source.


16

You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...


15

There is a common saying that abs are made in the kitchen. Having a strong core and abdominal muscles is not enough to get "six-pack" or "washboard" abs, because there will likely be a large layer of fat over the abdominal region. In fact, you aren't able to really see six-pack abs until you are in the 8-15% range of Body Fat Percentage. Furthermore, the ...


13

Unless you're running in extreme heat conditions, for 30 minutes to an hour you really don't need any on course hydration. Drink some water beforehand, and afterwards to replenish sweat loss, and you should be fine. I've run up to 2 hours without on course hydration in moderate conditions. There is some evidence that even 2% dehydration can start to cause ...


12

Define waste. You may or may not gain weight, but there are other considerations at play. Excessive caloric intake will probably cause you to gain weight, plus there are other metabolic considerations from the reduction in exercise that may have an affect as well. When you have an excessive amount of protein intake, then you start placing a larger burden ...


12

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...


11

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


11

Your mother is in a seriously dangerous place, and this really is in the realm of nutrition and medicine more than physical fitness (as far as priorities go). Her endocrine, cardiovascular, muscular, and skeletal systems have to be off-the-charts bad. There's a good movie that came out recently called Fed Up: it lays out a lot of the more horrible aspects ...


10

Keep in mind that appetite matters, especially when trying to lose weight. In my experience, carb heavy foods are very bad at appetite suppression. Case in point the "hungry an hour later" effect of Chinese food. That is one of the chief reasons that low carb diets work. I could easily eat 800 calories of bread and still be a a little hungry. 800 calories of ...


9

Let's take a step back and understand some basics about nutrition as it relates to exercise. I'll cover the popular memes and then try to apply them to your situation. More muscle mass burns more calories. This is true, but it is only part of the picture. I'll expound on this a little more later on. Protein is more thermogenic. Thermogenic means it ...


9

Alcohol has many detrimental effects in the body, and you cannot replace carbs with it. Lowers Growth Hormone and Testosterone Inhibits recovery Causes dehydration Lowers muscle glycogen Decreases aerobic capacity It is caloric, but non-nutrient Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it also ...


9

When you relax, all the fat is falling down to your lower belly, and stretching the skin out and away from abdominal muscles. When you flex, the fat gets spread out over a larger surface area, showing the outline of what lies underneath. This situation is true for a lot of people. If you want your abs to show while relaxing, you need to lose some of that ...


8

For the most part this is speculation based on what I learned as from my college bio classes (which I took recently as a I just graduate as a bioengineer). Obviously, there are circumstances in which mixing your protein into a shake may cause it to lose effectiveness. For instance, a shake with high bacterial content, such as if you put yogurt or something ...


8

The biggest thing I see going on here is your diet is very unbalanced. That is going to cause health problems if you don't make changes, soon. One of the basics of nutrition is that your body has essential nutrients that it must consume from food and cannot make itself. Unfortunately, carbohydrates don't qualify as essential. There are 9 essential amino ...


8

This is not really going to be a definitive answer, as you can find studies that support almost any position, so what I'm looking at for this is the trend of the studies that I've reviewed. Overall, I am finding that there are more studies that show soy protein does not have a detrimental effect on free testosterone, especially when connected to a ...


7

Books The Primal Blueprint - covers diet/nutrition, exercise/play/stress management, and other keys to being healthy, in an easy-to-read format. Note - it is loosely based on the Paleo Diet, which many people disagree with. Primal Blueprint 21-Day Transformation - based on the previous book, but with more specific recommendations, for both diet, exercise, ...


7

The problem is that, on waking, there is very little blood in your stomach or digestive system until the body realizes that it needs to get some blood there ready to do some digestion. It's the same effect as running on a hot day and getting a bit dehydrated. In that case, much of your blood is in your muscles and skin (to keep your muscles moving and lose ...


7

There are some things you could do to look taller. Most important is your posture. Especially with sitting work and/or worries, it's too easy to become slightly slumped instead of standing up your full length. When standing, try imagining as if you're hanging from a hook on the top of your head. Put your shoulders up by starting a circle with your ...


7

First my opinion about protein shakes is well resumed here: http://stronglifts.com/milk-post-workout-build-muscle-gains/ http://www.science20.com/news/study_says_milk_is_as_good_as_protein_drinks_for_workouts I think heavy protein shakes directly before workout are not advisable, because you body needs to digest. If you necessarily want to take them, drink ...


7

Enemy is a strong word, and carbohydrates can be a great fuel source for athletes and those engaged in any training program. However, as the saying goes, Too much of a good thing... When you take a bite of something that contains carbohydrates, the carbs will eventually convert to blood glucose (blood sugar). A high level of blood sugar can be toxic, so the ...


7

Managing fatigue can be challenging at times, but the following three items may be contributing factors: Insufficient Carbs. Carbohydrates are part of the fuel needed to replenish and repair muscle. This is with the assumption that your protein and fat intake is high enough. Insufficient Calories. You might not be eating enough calories to fuel muscle ...


7

The ideal scenario is to test your breakfast during training, as the last thing you need is to eat something that upsets your stomach. I'm not a triathlete, but have run several marathons. For me porridge with honey worked well, with a banana nearer the start time. Personally I wouldn't have the fruit salad, but everyone is different. If you have ...


7

We evolved to find calorie-dense foods very tasty, and we don't have taste-receptors for micro-nutrients When humans (and most of their predecessors) did most of our evolving, low-calorie plants were plentiful. Sweet fruit wasn't usually around all year. Meat could be hunted, but it required plenty of energy and effort, and was usually quite lean. (Much ...


7

This is very much an individual question, as everyone has different requirements and reacts in different ways to fluid and food intake when running. It's just very much trial and error to find what works for you. However, what you can do is start tracking your runs, time of day, how you feel, what you ate, things like that. Over time, you will get data such ...


7

First let's look at what your acquaintance actually does to the diet itself. Suppose that his normal TDEE is 2500 kcal. That means, at his regular activity level given his job and physique, training not considered, he'd need about 2500 kcal per day to supply his body with the energy it needs. Eating that, there would be neither weight gain from excess ...


7

There are already some answers that address this, basically tissue is being torn down and needs to be repaired. But it goes further: there are simply a pile of benefits to upping protein (2012 study): Protein seems to play an important role in the emergence of [feeling full]. Long-term ingestion of a high-protein diet not only decreases food intake ...


6

Stephen, just reading the title "15 pounds/week" tells u immediately its pure "scam". This given diet is "indirectly" saying: stop eating, starve yourself and if you do not die, faint or become a social aggressor from grumpiness, you would have lost weight. Normally speaking you can never lose 15 lbs/week (which is a very unhealthy thing to start with and ...


6

At an age of 24 your physical growth is more or less settled by now, so "no" there are no easy ways of getting taller, I'm afraid. I have heard of stories where people get operated on their bones to get them to break and heal, break and heal... gaining maybe half a centimeter each time. I don't know the truth of it, but I can only imagine that it's not ...


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