I graduated with a double major in "Food science and human nutrition" and "physiology"

If you need any help figuring out why a diet isn't working or which fad diets are wrong I will steer you in the right direction. I can also break down your typical food intakes and figure out where the problem areas.

Questions about supplements? I've had numerous classes on them so bring it.


One more thing: I know this unrelated, but I currently in dental school so any questions about oral health/hygiene...im your man.


Sarge on

Hey thanks a lot! I just signed up for the gym so I'll come to you if I have any questions. :]

Yeh maybe you can help me mate.

I really want to get the ripped abs look, but just find it very hard to.
I train a lot and have now been running and doing extra cardio for the last month and it has improved a little, but still not to the no body fat around the abs look I want.

I'm 6'2 176lbs.

I really struggle to put on weight and would like to put on another 4-5kgs/8-10lbs but really find it hard.

Diet is something I know is important but don't know a great deal about. I'm just about to try no carbs after 6pm, and see if that thins the skin. But other than that I eat a lot, probably not enough and other than chicken, fish, steak and rice, and soem vegies. What else is there to eat? Oh yeh I do take protein, vitamins E,C and a Multi, magnesium.

So is there any kind of eating program where I can get bigger and leaner. I'm trainig in gym 4-5xweek and running 2-3 times. And play a hell of a lot of golf, cause I'm turning pro next year. And it's always tough to eat out on the course

Thanks

Hey man, sorry about the delayed response...I have 3 tests in the next 2 days so I've been frantically studying.

Diet plays a huge impact on how cut/ripped ur abs look. Regardless of how much you work them out, if you don't remove the cutaneous layer of fat they will never show. Most men have problems with the lowest set of abs showing. Each ab is not its own muscle but one large muscle (rectus abdominus) that has much connective tissue that gives the abs the "6 pack appearance". Its hard to eliminate just one thing from your diet in order to reduce the fat significantly enough.

Carbs, protein, and dietary fat all have the depressing fate of being stored as a fat.

Your body needs 0.8 g of protein per kg of body weight to MAINTAIN normal protein mass. If you work out hard however, your body breaks muscles proteins and you do need to increase your intake to anywhere from 1.4-2g per kg of body weight.

So if your workout does not consist of heavy lifting, then for your weight you should really only eat 64 grams of protein. If you are doing heavy weight lifting then you should be eating about 112 grams of protein. The reason I am stressing this so much, is because on average your diet will be in excess of 80+ grams a day. By consuming an additional protein shake, you are actually causing your body to deaminate the protein and store it as fat. (you can tell because your urine will be very dark)

Typical protein of meats:
* Hamburger patty, 4 oz – 28 grams protein
* Steak, 6 oz – 42 grams
* Most cuts of beef – 7 grams of protein per ounce

* Chicken breast, 3.5 oz - 30 grams protein
* Chicken thigh – 10 grams (for average size)
* Drumstick – 11 grams
* Wing – 6 grams
* Chicken meat, cooked, 4 oz – 35 grams

Also red meat is VERY high in fat, including saturated fat. I love red meat more than life itself, but you should try to limit it and supplement with chicken breasts and/or fish.

Another thing I would like to suggest is the inclusion of fiber with your diet. Fiber is insoluble and your body will not absorb it, HOWEVER, fiber pulls water into your stool which passes it through your GI tract much faster. Fat is the last nutrient to be absorbed in a meal. (fat floats in aqueous solutions...like oil in water, and that makes it difficult for your body's enzymes to hydrolyze it...your body uses bile to for chylomicrons...blah blah I could rant all day about it.) Anyways, fiber traps bile salts and makes it much more difficult for you body to absorb the fat... It will also help for constipation.

Examples of fiber is your basic fruits, vegetables, and whole grains. Careful will high intake of fruits!! They are loaded with simple sugars.


I will continue to add more stuff when I get the time. I hate school sometimes gah.

G/l and I will try to break down exercise routines as well later. Sorry about all the run on sentences and typos.

Mate all cool!

Some good info there.

I got limited bile cause I had my Gore Bladder removed about 4-5 years ago....
I eat good, and don't drink much alcohol.

I train pretty hard, like 4-5 times a week and run another 2-3 times a week, which is a sprints session and a longer run about 7-10km. Weights wise I lift as heavy as I can and my mate who is into body building is taking upto 300g or protein a day. Which seems a bit excessive to me. But he swears he needs that much.

So yeh let me know when your done with your exams and we can tlk some more.

Good luck champ!

I've been working out since jan 1, and i've been working the body on a 3 way split ( work the whole body twice a week). I've gained 9 pounds ( but i'm sure creatine had something to do with that, which is a shame sort of). I eat every 3 hours, which is 3 meals, and 3 shakes in between ( wieght gainer). And my question is, feb's coming up, and i'd like to move to a 2 way split ( work the body 3 times per week) but little things are stopping me. Such as my knees, they started to ache yesterday, so thats gonna put a hold on my squats for 1 week, and my lower back ( the actual back is sore, not mucsles). Is it wise to move on a 2 way split? i spend 1 and a half at the gym on my 3 split, if i do 2 split i'd spend 2 hours. My knees and body will get stronger right? as i advance. I take great effort on my tecnique, so my back only hurted cause i was sloppy doing deadlifts, and my knees cause i squated to heavy ( only 50 pounds!) But what doesn't hurt you makes u stronger right? i mean my joints will grow in strength? I got the "want" but my joints are need of rest to much.

_________________
"Crushing requires a crushing mood" Miyamoto Musashi

Well good job on sticking to the gym. Your 9lbs is most likely some water weight which is why I stay away from creatine in the first place, but everyone has an opinion. I'd stick to hitting each muscle once per week with high intensity, unless one group is lagging which I then hit 2x per week. As for you knee problem, I don't know if it's just your form or your actual joints that are causing this. Keep looking to perfect your form, which will keep you away from injury. Deadlifts, in my opinion, are the worst excerise to do if you don't have proper form. There's just too much room for error, so until you get the hang of it with just the bar why not do some hyperextension? Effective, and a lot easier to manage. When I experience joint pain I supplement with Glucosamine or Microlactin, both seem to do wonders.

Try working with your protein intake a bit, and let me know if you have better results with your abs. When you have your gall bladder removed you can still produce bile, but you cannot store it. I would definitely think that it would help you lose fat weight, but at the same time...you can always have a bomb ass liver lol.

My experience with creatine is definitely some water weight...which I find desirable, but it also really depends on which creatine you use. Creatine monohydrate adds significant water weight when compared to creatine anhydrous/malate/akg/hcl/ My first impression was that regardless of which storage form you used, your stomach acid should break the creatine down to its ionized form and wouldn't decrease or increase water retention...however just from using different forms I see a big difference.

As for how many times you should lift a week: I've always felt that you can increase the frequency of weight training if your body starts to increase its recovery time. Back in college I used to lift full body work outs twice a week and I would legitimately feel sore until the next workout. Now, although I use a different routine, I find I can fit in 3 full body workouts in without my muscles feeling fatigued or bruised. I really think it all has to do with the intensity of training and longevity of your recovery.

Joints have very slow recovery... cartilage/tendons/ligaments are all avascular so they do not have the constant nutrition available to them as muscle cells do. If you start to feel pain in your joints, definitely reduce the weight or purchase some sort of brace. You can seriously affect your joint integrity which can later lead to painful arthritis. You are very much correct though; your joints will grow in size and strength, but remember that your muscles have much quicker recovery which is why you can stress them more frequently. Consistent strain on joints is never a good thing. I also agree with Adam Francis...make sure your form is correct. It takes a tiny tweak in your form to really cause serious damage.

I hope this answered anything.

Hey dude.

just a question tbh.
is thier any foods which cut down your binging. i.e sumthing which makes yu cut down on binge eating?

I'd just like to know how to lose fat, but not weight.

I increased my calories for a few months and weight lifted, and gained 18lbs as a result, but I also gained a slight beer belly!

I just want to know what to eat to lose the fat and not burn off all the muscle that I busted my ass in the gym to get.

Should I cut my calories by 500 from my maintenance, and discard even whole grains and fruits? What foods should I focus on and avoid to get cut?

What is the best form of creatine to take? I was looking at the new creatine gluconate, but I can't find a lot of reviews.

Also I'm not recommending steroids since they are illegal and can have dangerous side effects. But what is your opinion on them. I've done some research and it seems like they can be safe as long as you don't abuse them.

Stick to the standard Creatine Monohydrate from GNC. Creatine is creatine. All does the same thing man. Drink plenty of water and cycle accordingly or you will kill your kidneys.

Steroids should be cycled accordingly as well. It takes a mixture of HGH, DBOL and a few others. If you (this is my opinion) want to see the perfect usage of steroids, look up Marius Pudzianowski. 32 Year old. 5 Time strong man. 320lbs.

I don't recommend the usage of steroid unless you absolutely must.

Hey maybe you can help me

Im almost 6'' and weigh 170

I do alot of sports.. Hockey/Kickboxing almost every day.

But diet is what I find the hardest...
I LOVE TO EAT!
I can get by not eating junk..mcdonalds/junkfood etc

but I started eating a shitload of fruit..and I think I ate so much fruit that iit started to give me acne.

Whats sort of food should I eat trying to lose weight, while maintaing a high energy level.
and time restrictions on fruits..carbs..etc


Typical day.

Wake up 745. Eat 8 ocklock Vector Cereal (with a banana sometimes)
School: Granola bar, Apple, Grapes, Banana, Sometimes soup
After school: Meal.
Dinner: Meal
after dinner..usually I need to eat something also..Usually fruit or yogurt.

I am curious as to why you wish to lose weight when you only weigh 170. Unless it is a lot of fat. I am 6'3 220lbs and cutting down to 200 or so. I want to end up at about 260.

Acne is caused by many things. Not enough sun. Not enough water. To much greasy foods. To much touching of the face. Not enough vitamins... it goes on. So just make sure take vitamins and drink water. I personally drink 2 - 2 1/2 gallons of water daily.

Anyways you should be eating 6 times a day. I eat every 2-3 hours.

I would substitute that breakfast for oats aka SPAM. But the one you have to make, comes in a really tall container. From Quaker. Add some honey to it for flavor, or peanut butter. If you don't like that, start eating egg whites. 2-3 egg whites do the job.

Banana is really high in sugar, depending on your supplements you should not need to eat bananas for the potassium.

I would substitute the banana and granola bar for about 1/3rd of a can of tuna + cottage cheese. Nothing else in it. Just those. Good protein.

Before bed eat some cottage cheese as well, keeps you in a metabolic state (aka your metabolism works really well when asleep) and stops you from going catabolic.

Chili is also really good. Iron and protein.