Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts

Thursday, September 14, 2017

Optimum Nutrition Oats and Whey Protein Powder





From the manufacturer:

Oats and whey are fundamental elements of an athlete's diet. Naturally low in sugar, oats supply slow-burning complex carbohydrates and hunger-filling dietary fiber. Whey proteins are readily digested and provide considerable amounts of essential amino acids, especially the three branched chain amino acids (BCAAs). Optimum Nutrition's Natural 100% Oats & Whey combines the benefits of these nutritional powerhouses in a smooth, drinkable shake that's quick to prepare and equally easy to clean up after. Each serving packs in 24 grams of all-whey protein and as much fiber as a big bowl of oatmeal. Better yet, it tastes great, and it goes down easy. As the name suggests, Natural 100% Oats & Whey is free of artificial flavors and sweeteners. So naturally, it's great for breakfast, after workouts, and anytime that you're looking for an on-the-go meal.


NSF International LogoQuality Counts: GMP Certified Products
Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.
ON is proud that its in-house manufacturing operation has been registered under the NSF International, The Public Health and Safety Company, Good Manufacturing Practices (GMP) Program. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.

Optimum Nutrition: True StrengthAbout Optimum Nutrition: True Strength
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes and goal-driven individuals around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.
What's in the Box
Optimum Nutrition Natural 100% Oats & Whey Milk Chocolate, 3 pounds.

Thursday, October 6, 2016

Dr Mauro G. Di Pasquale's Anabolic Solution - Diets for Powerlifters and Bodybuilders



Well friends, I started the Anabolic Solution formally the Anabolic Diet a few weeks ago and I feel great so far.

The premise is to eat fat to lose fat. The diet is high fat, moderate protein and low carbohydrate. Why moderate protein? Well as surprising as it may be, protein can be converted to glucose and stored as fat if you have too much. Especially, if you are pounding large amounts of whey protein.

Some amino acids are both glucogenic and ketogenic.

The typical day of anabolic diet breaks the macro nutrients down as:
75% fat
20% protein
5% carbohydrate

Total carbs are around 30 grams for most. At least that is the starting point. You start there and tinker with it until you figure out what works for you. The number may be higher or lower.


Below are my results so far.




Below is a sample day of eating for me that includes the infamous butter coffee.






Here is my version of butter coffee.
2 – 3 cups of coffee
1 – 2 tablespoons of butter
2 – 4 ounces of half and half
1 teaspoon of Slim Fast High Protein Carmel Latte



Sources:

Glucogenic amino acid








Friday, February 28, 2014

The Underfeeding Meal Plan


This method includes eating two micro meals and then a sensible dinner. Be sure to drink plenty of water and have 5 fish oil capsules 20 minutes before your micro meals.

Meals

Option 1

Garden of Life Raw Meal      ½ - 1 scoop

Essential Amino Energy        1 – 2 scoops

Coconut Oil or MCT Oil         1 tablespoon

Option 2

Green Food Powder              ½ - 1 scoop

Protein Powder                      ½  – 1 scoop

Psyllium Husks                       1 tablespoon

Coconut Oil or MCT Oil         1 tablespoon

Option 3






Resources:

5 Intermittent Fasting Methods: Which One Is Best for You? - Daily Burn

dailyburn.com/life/health/intermittent-fasting-methods/

Could fasting help you lose weight, boost energy and improve your overall health? Get the facts on the five most common intermittent fasting methods.


Minifasting: How Occasionally Skipping Meals May Boost Health : The ...


www.npr.org/.../01/.../minifasting-how-occasionally-skipping-meals-may-boost-healt...

Jan 12, 2015 - If your New Year's resolutions to eat better haven't panned out yet, consider intermittent fasting. It's gaining traction among dieters and ...


How to Get Ripped with Food: A 7-Day Plan | Dr. Chad Waterbury ...


chadwaterbury.com/how-to-get-ripped-with-food-a-7-day-plan/

Mar 17, 2011 - Fast fat loss doesn't have to be complicated. Give this 7-day plan a try and you'll see how effective a simple plan can be to finally bring those ...

Friday, July 19, 2013

7-Day Meal Plan for the 200lb #Bodybuilder

Monday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites + 2 whole eggs

* 1 slice low-fat cheese

* 1 cup oatmeal

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 sweet potato sprinkled with Butter Buds and Splenda

* 1 oz. mixed nuts

MEAL 4 (1 P.M.)

* 8 oz. grilled chicken breast

* 1 medium sweet potato

* 1 cup chopped broccoli

MEAL 5 (4 P.M.)

* 1/2 can white tuna in water

* 2 sliced whole-wheat bread

* 1/2 avocado

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 1 scoop whey protein

* 1 large apple

MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 32 oz. sports drink

MEAL 8 (7:30 P.M.)

* 8 oz. chicken breast

* 1 cup medium-grain brown rice

* 2 cups mixed green salad

* 2 Tbsp. olive oil/vinegar dressing

MEAL 9(10 P.M.)

* 8 oz. low-fat cottage cheese

TOTALS: 2,942 calories, 321 g protein, 286 g carbs, 56 g fat

Tuesday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites +2 whole eggs

* 1 slice low-fat cheese

* 1 whole-wheat English muffin

* 1 Tbsp. peanut butter

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 cup oatmeal

MEAL 4 (1 P.M.)

* 8 oz. 95% lean ground beef

* 2 slices whole-wheat bread

* 1 cup chopped cauliflower

MEAL 5 (4 P.M.)

* 8 oz. low-fat cottage cheese

* 6 whole-wheat crackers

* 1/2 avocado

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 1 scoop whey protein

* 1 medium banana

MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 3 slices white bread

* 2 Tbsp. jelly

MEAL 8 (7:30 P.M.)

* 9 oz. farmed Atlantic salmon

* 1 medium sweet potato

* 1 cup sliced zucchini

MEAL 9 (10 P.M.)

* 2 scoops casein protein

TOTALS: 3,171 calories, 324 g protein, 254 g carbs, 90 g fat

Wednesday (very low-carb)

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg white + 4 whole eggs

* 1 slice low-fat cheese

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

MEAL 4 (1 P.M.)

* 1/2 can white tuna in water

* 8 oz. low-fat cottage cheese

MEAL 5 (3:30 P.M.)

* 8 oz. chicken breast

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 2 scoops whey protein

MEAL 7 -POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 1 medium bagel

MEAL 8 (7:30 P.M.)

* 8 oz. top sirloin

MEAL 9 (10 P.M.)

* 1 scoop casein protein

* 1 Tbsp. peanut butter

TOTALS: 2,316 calories, 356 g protein, 81 g carbs, 56 g fat

Thursday (very low-carb)

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites + 4 whole eggs

* 1 slice low-fat cheese

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

MEAL 4 (1 P.M.)

* 1/2 can white tuna in water

* 8 oz. low-fat cottage cheese

MEAL 5 (3:30 P.M.)

* 8 oz. 95% lean ground beef

* 1 Tbsp. peanut butter

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 2 scoops whey protein

MEAL 7 - POSTWORKOUT (6:30-5:45 P.M.)

* 2 scoops whey protein

* 3 slices white bread

* 2 Tbsp. jelly

MEAL 8 (7:30 P.M.)

* 9 oz. trout

MEAL 9 (10 P.M.)

* 1 scoop casein protein

TOTALS: 2,486 calories, 352 g protein, 91 g carbs, 72 g fat

Friday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites +2 whole eggs

* 1 slice low-fat cheese

* 1 cup oatmeal

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 whole-wheat English muffin

* 1 Tbsp. peanut butter

MEAL 4 (1 P.M.)

* 8 oz. chicken breast

* 1 medium sweet potato

* 2 cups mixed green salad

* 2 Tbsp. olive oil/vinegar dressing

MEAL 5 (4 P.M.)

* 4 oz. deli turkey breast

* 2 slices whole-wheat bread

* 1/2 avocado

MEAL 6 - PREWORKOUT (5:30 P.M.)

* 1 scoop whey protein

* 1 cup canned mixed fruit (light syrup)

MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)

* 2 scoops whey protein

* 32 oz. sports drink

MEAL 8 (7:30 P.M.)

* 9 oz. sole or flounder

* 1 cup black beans

* 1 can green beans

MEAL 9 (10 P.M.)

* 8 oz. low-fat cottage cheese

* 2 Tbsp. salsa

TOTALS: 3,045 calories, 336 g protein, 300 g carbs, 54 g fat

Saturday

MEAL 1 (7-7:45 A.M.)

* Black coffee (optional)

* 1/2 scoop whey protein

MEAL 2 (8 A.M.)

* 4 egg whites + 2 whole eggs

* 1 slice low-fat cheese

* 1 whole-wheat English muffin

* 1 Tbsp. peanut butter

MEAL 3 (10:30 A.M.)

* 2 scoops whey protein

* 1 cup oatmeal

MEAL 4 (1 P.M.)

* 1 can white tuna in water

* 2 slices whole-wheat bread

* 1 medium celery stalk

MEAL 5 (4 P.M.)

* 1 scoop whey protein

* 8 oz. plain low-fat yogurt

MEAL 6 (6 P.M.)

* 1 scoop whey protein

* 1 medium banana

MEAL 7 (8 P.M.)

* 9 oz. salmon

*1 medium sweet potato

* 1 cup Brussels sprouts

MEAL 8 (10 P.M.)

* 1 scoop casein protein


TOTALS: 2,224 calories, 261 g protein, 162 g carbs, 58 g fat

Sunday

MEAL 1 (8 A.M.)

* Black coffee (optional)

* 4 egg whites + 2 whole eggs

* 1 slice low-fat cheese

* 2 slices whole-wheat toast

MEAL 2 (10:30 A.M.)

* 2 scoops whey protein

* 1 medium banana

* 1 Tbsp. peanut butter

MEAL 3 (1 P.M.)

* 6 oz. turkey breast

* 1 cup cooked soba noodles

* 1 cup broccoli

MEAL 4 (4 P.M.)

* 1 can sardines in oil, drained

* 6 whole-wheat crackers

MEAL 5 (6 P.M.)

* 1 scoop whey protein

* 1 large orange

MEAL 6 (8 P.M.)

* 8 oz. flank steak

* 1/2 cup kidney beans

* 1 cup cubed eggplant

MEAL 7 (10 P.M.)

* 1 scoop casein protein

TOTALS: 2,406 calories, 272 g protein, 170 g carbs, 69 g fat

NOTE: MIX ALL PROTEIN POWDERS ACCORDING TO DIRECTIONS ON LABEL.

Source Citation (MLA 7th Edition)

"Fat-Burning meal plan." Joe Weider's Muscle & Fitness Jan. 2011: S1+.

Monday, July 15, 2013

Thursday, May 16, 2013

Drug impacts on Nutrients

Prescription Drug: Possible Nutrients Depleted:
Acetaminophen Glutathione
Aluminum antacids Iron, Magnesium, Phosphorus, Zinc
Aspirin Folic Acid, Iron, Potassium, Sodium, Vitamin C
Atenolol &Propranolol (blood pressure drugs) Melatonin, CoQ10
Digoxin (heart medication) Thiamin, Calcium, Magnesium, Phosphorus, Potassium
Diuretics Magnesium, Potassium, Calcium, Zinc
Lisinopril (blood pressure drug) Zinc, Sodium
Metformin B12, Folic Acid
Prednisone (steroid) Calcium, Magnesium, Folic Acid, Potassium, Selenium, Vitamin C, Vitamin D
Proton pump inhibitors (acid reducing drugs) B12, Calcium, and Magnesium
Statins (cholesterol-lowering drugs) CoQ10


Source:
Are Your Medications Stealing Your Nutrients?

Thursday, April 18, 2013

Get the #body of #LLCoolJ, #DrDre, #ChrisPine and #MarioLopez! #Train with Dr. #JimStoppani aka Dr. Shred


 
Jim is also the co-author of the new NY Times Best Selling Fitness and Nutrition book, LL Cool J's "Platinum 360 Diet and Lifestyle" and the senior science editor for Muscle & Fitness, FLEX, and Muscle & Fitness: Her magazines.

You can be coached by Dr. Stoppani. Just go to JimStoppani.com

Jim Stoppani on Youtube





Tuesday, April 2, 2013

Raw Superfood Packed Nutrient Dense Bars from Raw Revolution

Here's one of my favorites:


Raw Revolution Apple Cinnamon 1.6oz Organic Greens Super Food Bar


Organic Dates, Organic Dried Apples, Organic Sunflower Seed Kernels, Organic Cinnamon, Organic Hemp Protein, Organic Agave Nectar, Organic Sprouted Flax Seed Powder, Organic Wheat Grass Powder, Organic Spirulina Powder, Organic Spinach Powder, Organic Oat Grass Powder, Organic Kale Powder, Organic Broccoli Powder, Organic Barley Grass Powder, Organic Broken Cell Wall Chlorella Powder.

Nutrition Facts Serv. Size: 1 Bar 1.6 oz. (46g) Amount Per Serving: Calories 150. Fat Cal. 45. Total Fat 5g (8%DV), Sat. Fat 0.5g (3%DV), Trans Fat 0g, Cholest. 0mg (0%DV), Sodium 0 mg (0%DV), Total carb. 27g (9%DV), Fiber 6g (23%DV), Sugars 20g. Protein 3g, Vitamin A (6%DV), Vitamin C (8%DV), Calcium (4%DV), Iron (10%DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Sunday, November 18, 2012

The Poor Man's Post-Workout for Bodybuilding, Crossfit, Powerlifting, Strongman and Strength Training.


You need protein and carbohydrates. Preferably fast carbohydrates.

Protein options:

3 boiled eggs = 18 grams of protein
or
1 can of tuna (40 grams of protein)

Fast Carbs:

6-10 Smarties
or
20 Haribo Gummie Bears
3 pieces of white bread
Ramen Noodles
10 Wonka Pixy Stix
Wonka Sweet Tarts
or any candy containing dextrose (Bottle Caps etc)
Instant Gatoraid (not the high priced pre-mixed)
White Rice

All in One options:

Chocolate Milk 16 oz (46 carbs, 14 grams of protein)
or
2 packages of Carnation Instant Breakfast (50 carbs and 12 grams of protein) add a glass of milk to get to 20 grams of protein