Diet & Nutrition Archives

25May 2017 by Cristian No Comments

All You Need to Know about Carbs and Why You Actually Need Them

Carbohydrates – we all like them in all the shapes and forms that aren’t good for us, only to later demonize them when we step on our scales and aren’t happy with the number they show. Whether you’re trying to lose weight to look better or to keep your health in check, the first thing you will hear is that you need to cut out carbs from your everyday diet as much as possible. We’re here to provide some essential information on this subject. You shouldn’t strive to completely get rid of the carbs because that is neither sustainable nor good for your body. It’s completely acceptable to ingest fewer carbs, but that doesn’t mean you have to fret about every single calorie you eat, it will just stress you…

04Jan 2017 by Cristian No Comments

Monitor your body composition in 4 simple steps

Diet & Nutrition, Muscle Building, Weight Loss

If you are in the “healthy living / weight training / workout” world, you probably heard already a lot of technical or specific terms, including body composition or even better – body recomposition. Body composition is a pretty important thing that will determine the way you look and it will greatly influence your health and ultimately the way you feel both physically and mentally (self esteem). Now that we agreed that body composition is important stuff, let’s see why is so important and let’s learn a little bit about it. Looking at it strictly from a fitness point of view, body composition is just a fancy term used to refer the ratio between the fat mass or muscle mass divided to total body weight. Of course, our body composition includes…

21Jul 2016 by Cristian 1 Comment

The connection between carbs, glycogen and flat muscles [2017 Update]

Diet & Nutrition

In this post, we’re going to briefly discuss carbs, glycogen storage and why flat muscles not necessarily mean you’ve lost muscle mass. I’ve first noticed this when I first started bulking after a fairly long cutting period and then I’ve seen Chris Jones (check out his channel Pump Chasers if you haven’t already) talking a little bit about this on YouTube the other day and I thought this is a good topic to writing something about. Carb is the king of the macros If you’ve been reading the blog you should know already that I am not an advocate of low carb diets. Low carb diets are not any better for losing fat that the traditional caloric deficit way of dieting. Yes, you might lose more body weight faster if you…

07Jul 2016 by Cristian No Comments

The absolute truth about low carb diets and carb cycling

Diet & Nutrition

I’m not a believer of the weight loss shortcuts, not by a long shot. I know weight loss takes time and that can’t be skipped by a so called cutting edge program, magical pill, a secret diet plan or miraculous and expensive food. Fortunately for us we have a ton of scientific research and studies behind telling us the plain simple truth: weight loss happens in a caloric deficit and that is that. You just need to eat less to lose fat. It doesn’t matter what you eat, it doesn’t matter when you eat and it doesn’t matter how many meals you have each day. Well, at least to some extent as you probably know already. That being said, there still are few controversial topics out there which need attention…

26Apr 2016 by Cristian No Comments

7 ways to successfully ruin your diet

Diet & Nutrition

Dieting has been, is and will be a big hype topic. That’s a fact! Even though things are pretty straight forward when it comes to losing or gaining weight and we have a lot of scientific studies backing us up, there are still a lot of people struggling with ineffective diets, regardless of the goals – lose fat or build muscle. There’s nothing more frustrating than not making progress towards your goals when it seems like you are doing everything right and putting in all the effort. You eat all the right stuff, you are doing your cardio and exercising, yet the results you see in the mirror are not the one you expect. Even though dieting is pretty straight forward it is very easy to do it wrong if…

03Apr 2016 by Cristian 3 Comments

How to not get fat when bulking

Diet & Nutrition, Muscle Building

If you are serious about your gains you should know that you can’t really get stronger and bigger while cutting back on calories. Most, if not all the gains that you will ever make will happen in a caloric surplus, that’s just the way our body works. You need to eat in order to grow. Muscle growth is very much related to caloric intake rather than proteins (which are still important). Yet many hesitate to go into bulking mode because they afraid they will get fat. This fear is not totally ungrounded. If overdone, bulking can result in a lot of fat gain which will cover all the muscle mass you may have, there will be no separation between the muscles and because of this you will actually look ‘smaller’…

15Mar 2016 by Cristian No Comments

5 advanced dieting techniques for a smoother cut

Diet & Nutrition

I’ve been talking about calories out versus calories in, energy balance, caloric deficit, maintenance, losing fat, losing weight, body fat and body composition, how to retain or build muscle in a deficit and so on quite a lot in the last couple of months. That’s because I am cutting and these are things that I have in my mind all the time right now. If you’ve been following episode 1 and episode 2 of my cut you may know that I am now 7 weeks out, so 7 more weeks of caloric deficit, or at least this is the plan. I should be at most 10% body fat by then. Once I get at or below 10% body fat I will start a much deserved and long waited lean bulking…