http://www.ironmagazineforums.com en Sat, 21 Nov 2009 00:49:50 GMT vBulletin 60 http://www.ironmagazineforums.com/images/misc/rss.jpg http://www.ironmagazineforums.com http://www.ironmagazineforums.com/diet-nutrition/104087-new-flavor-releases.html Fri, 20 Nov 2009 17:09:37 GMT It is time to introduce a new flavor to our Whey Naturals line, Cinnamon Spice. This new flavor is absolutely delicious and the best part is that it is designed with all natural ingredients. Try it now at an introductory price. We are taking our top selling flavors and creating new ones as well to... It is time to introduce a new flavor to our Whey Naturals line, Cinnamon Spice. This new flavor is absolutely delicious and the best part is that it is designed with all natural ingredients. Try it now at an introductory price. We are taking our top selling flavors and creating new ones as well to add to our Whey Naturals line.

Whey Natural Isolate | Whey Protein Supplements Bodybuilding & Health

We are already getting into the holiday spirit at All The Whey and not only are we giving out extra savings, but we are also releasing our holiday flavors. Our Candy Cane flavor is back by popular demand and is only available for a limited time.

Right now enjoy an extra 11% off of our everyday low prices with coupon code "nov11". Also for orders over $100 use code "stockup" to get 15% off. Let All The Whey strengthen your body as well as your wallet. ]]> TrentATW http://www.ironmagazineforums.com/diet-nutrition/104087-new-flavor-releases.html http://www.ironmagazineforums.com/diet-nutrition/104047-what-am-i-doing-wrong.html Wed, 18 Nov 2009 05:58:33 GMT can anyone help me or share some info plz?

i've been weight training for quite sometime and have been bulking and cutting and eating reasonably clean for then last 3 - 4 years. im currently cutting and i've come to a bit of a brick wall. i can put on the size and strenght ok but when it comes time to loose a bit of the fat i loose pretty much everything i put on.

im eating around 2200cals a day at the moment carb cycling n weight training 4 days a week with cardio about 5 days a week (bout 20min a day). i can't seem to get as lean as i want. here is a sample of a low carb day:


meal1(6:30): oats, whey protein blend, small amount of fresh fruit, 4 egg whites 1 yolk, flaxseed oil. - 42p/42c/21f

meal2(9:00): lean steak, brown rice - 51p/21c/9f

meal3(12:00): tuna, almonds - 43p/20c/25f

meal4(2:30): protein bar - 17p/4c/6f

meal5(4:30): 6egg whites 1 yolk

(train - cardio only)

meal6(6:30- 7 post workout)- protein shake - 36p/7c/3f

meal7(8:00 dinner)- chicken breast, green veg - 46p/12c/4f

before bed - flaxseed oil - 12f

thats just example of my low cab high fat day which was today. thats pretty much how clean i eat throughout cutting. im 87kg atm n looking to get leaner im probably around 10%bf. any help would be much appreciated. just want to know am i eating the right foods at the right times and am i doing things right. im hungry nearly all day when im on these diets and i don't know if i should be eating more possibly to get more energy (which is lacking a bit).

thank you ]]> Bundy09 http://www.ironmagazineforums.com/diet-nutrition/104047-what-am-i-doing-wrong.html http://www.ironmagazineforums.com/diet-nutrition/104045-cutting.html Wed, 18 Nov 2009 02:27:46 GMT Its been a long time and I need your help. My overall weight went up to 266lb with a 36.9 % fat. Yes, its bad to die for. I am sad, dessapointed, frustrated in myself for letting me go soooo bad. Enough of the sadness. I am going to put all my effort in loosing the fat and need your help. I know... Its been a long time and I need your help. My overall weight went up to 266lb with a 36.9 % fat. Yes, its bad to die for. I am sad, dessapointed, frustrated in myself for letting me go soooo bad. Enough of the sadness.

I am going to put all my effort in loosing the fat and need your help. I know their are lots of diets out there but before I gained all this weight I was in shape with a weight of 175lb. How did I do this, I cant remember all the details but I remember you telling me to do the following:


Grab the total lean body mass times 10 - 13 to cut or find maintenence level. I am starting at 13 to figure this out. Since my lean body mas is 168lb i figure this will be about 2184 Calories.

then:

2 grams protein x lean body weight to figure out the total calorie intake and grams of protein to consume. This will help me not loose muscle and actually gain some while loosing fat.

1 grams per lean body weight to figure the amount of carbs to eat and figure the caloire intake.

The rest to come from fats which is very low.

Can you help with any advice, need urgent. I am starting this new diet and dont want to loose more time been sad and dessapointed with me and my life.

Thanks soo much. To avoid going back and forward please add everything you can in detail.

Thank you sooooo much in advance. ]]> Dax7777 http://www.ironmagazineforums.com/diet-nutrition/104045-cutting.html http://www.ironmagazineforums.com/diet-nutrition/104038-compared-soda-juice-carries-more-calories-much-sugar-there-s-also-evide.html Tue, 17 Nov 2009 22:18:18 GMT South Florida Sun-Sentinel.com

It's time fruit juice loses its wholesome image, some experts say

Compared with soda, juice carries more calories and as much sugar. There's also evidence that high consumption increases the risk of obesity, especially among kids.

By Karen Kaplan
November 8, 2009

To many people, it's a health food. To others, it's simply soda in disguise.

That virtuous glass of juice is feeling the squeeze as doctors, scientists and public health authorities step up their efforts to reduce the nation's girth.

It's an awkward issue for the schools that peddle fruit juice in their cafeterias and vending machines. It's uncomfortable for advocates of a junk-food tax who say they can't afford to target juice and alienate its legions of fans. It's confusing for consumers who think they're doing something good when they chug their morning OJ, sip 22-ounce smoothies or pack apple juice in their children's lunches.

The inconvenient truth, many experts say, is that 100% fruit juice poses the same obesity-related health risks as Coke, Pepsi and other widely vilified beverages.

With so much focus on the outsized role that sugary drinks play in the country's collective weight gain -- and the accompanying rise in conditions including diabetes, heart disease and cancer -- it's time juice lost its wholesome image, these experts say.

"It's pretty much the same as sugar water," said Dr. Charles Billington, an appetite researcher at the University of Minnesota. In the modern diet, "there's no need for any juice at all."

A glass of juice concentrates all the sugar from several pieces of fruit. Ounce per ounce, it contains more calories than soda, though it tends to be consumed in smaller servings. A cup of orange juice has 112 calories, apple juice has 114, and grape juice packs 152, according to the U.S. Department of Agriculture. The same amount of Coke has 97 calories, and Pepsi has 100.

And just like soft drinks, juice is rich in fructose -- the simple sugar that does the most to make food sweet.

UC Davis scientist Kimber Stanhope has found that consuming high levels of fructose increases risk factors for heart disease and Type 2 diabetes because it is converted into fat by the liver more readily than glucose. Her studies suggest that it doesn't matter whether the fructose is from soda or juice.

"Both are going to promote equal weight gain," she said, adding that she's perplexed by the fixation on the evils of sugar-sweetened beverages: "Why are they the only culprit?"

OJ for the masses

Juice is a relatively recent addition to the human diet. For thousands of years, people ate fruit and drank mostly water.

But in the early 1900s, citrus growers in Florida were harvesting more oranges than they could sell. Then they had an epiphany: promote juice.

"You consume more oranges if you drink them than if you eat them whole," said Alissa Hamilton, author of the book "Squeezed: What You Don't Know About Orange Juice."

The U.S. Army was instrumental in turning orange juice into a commercial product.

It originally served a powdered lemonade to ensure soldiers got enough vitamin C, but it tasted "like battery acid," Hamilton said. So, during World War II, the Army commissioned scientists to invent a system for freezing OJ in a concentrated form. The patent wound up with Minute Maid, which sold cans of frozen juice concentrate in grocery stores.

In the 1950s, pasteurization technology developed by Tropicana made orange juice even more consumer-friendly because it could be sold ready to drink in cartons, like milk.

TV fitness pioneer Jack LaLanne and other health experts touted juice as a natural medicine, and decades of advertising helped secure its place at the breakfast table. Today, roughly half of all Americans consume juice regularly, according to NPD Group, a market research firm.

The Juice Products Assn. emphasizes the value of the vitamins, minerals and phytonutrients in juice, especially when so many Americans eat so little fresh produce.

"If someone can add a glass of fruit juice at breakfast, that's an important addition to the diet," said Sarah Wally, a dietitian for the trade group.

But scientists are increasingly questioning whether the benefits outweigh the sugar and calories that come with them. "The upside of juice consumption is so infinitesimal compared to the downside that we shouldn't even be having this discussion," said Dr. Robert Lustig, a pediatric endocrinologist at UC San Francisco.

Weight factor

Researchers haven't published head-to-head comparisons of how juice and soda contribute to weight gain, but there is evidence that high juice consumption increases the risk of becoming overweight or obese, especially among kids.

One of the earliest studies, in 1997, examined 168 preschool-age children in upstate New York. Kids who drank at least 12 ounces of juice a day were 3 1/2 times more likely than other kids to exceed the 90th percentile for body mass index, qualifying them as overweight or obese.

A 2006 study of 971 low-income youngsters found that each extra glass of juice a day caused children who were already overweight or obese to gain an extra pound each year.

The link between juice and weight gain isn't always found, however. In a 2008 review of 21 studies, six supported the connection and 15 did not.

In fact, several researchers have linked juice to healthier diets and lower weights. A 2008 report of 3,618 children ages 2 to 11 found that kids who drank at least 6 ounces of juice a day consumed less fat and more vitamins and minerals than kids who drank no juice at all.

But many experts say the data simply reflect a correlation between juice and healthful diets, not a causal relationship.

"Kids who drink more juice are more likely to be eating breakfast, and kids who eat breakfast tend to weigh less than kids who don't," said Kelly Brownell, director of the Rudd Center for Food Policy and Obesity at Yale University.

There's also concern that children who drink lots of sweet beverages such as juice will develop a lifelong preference for sweeter foods. A 2004 Dutch study found that 8- to 10-year-olds preferred sweeter drinks after consuming a sugary orangeade for eight days. They also drank more of it as they acclimated to its sweet taste.

Doctors and health officials have been persuaded to de-emphasize juice in recent years.

The American Academy of Pediatrics' nutrition committee revised its policy in 2001 to recommend that children ages 1 to 6 drink no more than one 4- to 6-ounce serving of juice a day and older kids have no more than two.

"Because juice is viewed as nutritious, limits on consumption are not usually set by parents," the committee wrote in “The Use and Misuse of Fruit Juice in Pediatrics.”;107/5/1210 "Like soda, it can contribute to energy imbalance," causing the weight gain that leads to obesity.

The government's 2005 dietary guidelines recognize that juices can be good sources of potassium, but recommend whole fruit for the majority of daily fruit servings to ensure adequate intake of fiber.

In October, the federal Special Supplemental Nutrition Program for Women, Infants and Children introduced vouchers for fresh produce and reduced the juice allowance. That's a change Billington and his colleagues in the Minnesota Medical Assn. had been pushing for since 2006.

"Having apple juice and eating an apple are not the same," he said.

Concentrated sugar

Indeed, as scientists zero in on the causes of rising obesity rates, sugary drinks have emerged as a primary culprit.

Calories consumed in liquid form don't give stomachs the same satisfied feeling as calories eaten in food. People offset an afternoon snack by eating less at dinner, but they don't do that with beverages.

"The studies are pretty clear," said Dr. Barbara Dennison, a research and policy director at the New York State Department of Health in Albany. "You just don't compensate for those calories."

Making matters worse, the human body is ill-equipped to process the sugar that is concentrated in a glass of juice.

When fructose is eaten in a piece of fruit, it enters the body slowly so the liver has time to convert it into chemical energy. But a single glass of apple juice has the fructose of six apples.

"If you overdose on fructose in a liquid, the liver gets overwhelmed," Lustig said. As a result, he said, the fructose turns to fat. "Eating fruit is fine. Drinking juice is not."

Still, the halo surrounding juice remains strong.

As soda is singled out for its role in the rise of obesity, juice is offered as the sensible alternative. In Los Angeles and elsewhere, it is taking the place of soft drinks in school vending machines alongside water and milk.

Brownell of Yale has waged a high-profile campaign to fight obesity with "sin" taxes on soda and other sugary drinks. It's already an uphill battle, and he said he's loath to provoke the tens of millions of Americans who consider their morning juice sacrosanct.

Dr. Frank Greer, who spent 10 years on the American Academy of Pediatrics' nutrition committee, said he "can't imagine" the group would ever downgrade juice to the status of soda.

"It's such a normal part of the American diet," Greer said. "A glass of fresh-squeezed orange juice for breakfast, my goodness!" ]]> min0 lee http://www.ironmagazineforums.com/diet-nutrition/104038-compared-soda-juice-carries-more-calories-much-sugar-there-s-also-evide.html http://www.ironmagazineforums.com/diet-nutrition/104037-boiled-eggs.html Tue, 17 Nov 2009 18:39:52 GMT I have been eating regular morning scrambled eggwhites for years now and i want to change it up...I have been boiling them lately and throwing away the yolks later...any difference in the nutritional value when boiled I assume not but just making sure that the protein doesnt vanish during... I have been eating regular morning scrambled eggwhites for years now and i want to change it up...I have been boiling them lately and throwing away the yolks later...any difference in the nutritional value when boiled I assume not but just making sure that the protein doesnt vanish during boiling..... ]]> QuestionGuy http://www.ironmagazineforums.com/diet-nutrition/104037-boiled-eggs.html http://www.ironmagazineforums.com/diet-nutrition/103980-water-intake.html Sun, 15 Nov 2009 12:03:45 GMT Just wanna know your thoughts on how much water you should take in? I am the kind or person who just drinks when I am thirsty and I also make sure that my pee is at least clear. Is this good enough? Just wanna know your thoughts on how much water you should take in? I am the kind or person who just drinks when I am thirsty and I also make sure that my pee is at least clear. Is this good enough? ]]> hardrockABS http://www.ironmagazineforums.com/diet-nutrition/103980-water-intake.html http://www.ironmagazineforums.com/diet-nutrition/103979-weight-during-period.html Sun, 15 Nov 2009 07:32:36 GMT I have been told that when a woman gets her period it affects her weight. I want to know your thoughts about this, is this going to really affect my weight? I have been told that when a woman gets her period it affects her weight. I want to know your thoughts about this, is this going to really affect my weight? ]]> hardrockABS http://www.ironmagazineforums.com/diet-nutrition/103979-weight-during-period.html http://www.ironmagazineforums.com/diet-nutrition/103951-favorite-high-quality-quick-protein-meals.html Fri, 13 Nov 2009 04:50:41 GMT I have started a lower carb diet lately to shed some fat, and have been struggling a little bit finding good, easy to make high qual protein meals that keep me full. Breakfast is easy- 2 eggs, some egg whites and a few slices peameal bacon without the trimming keeps me full for hours. A few of my... I have started a lower carb diet lately to shed some fat, and have been struggling a little bit finding good, easy to make high qual protein meals that keep me full. Breakfast is easy- 2 eggs, some egg whites and a few slices peameal bacon without the trimming keeps me full for hours. A few of my other favorites are canned chili, a cold bean salad that I keep stocked in the fridge at all times, and tuna/salmon/sardines with some avocado. Also, a good old fashioned protein shake with water generally finds its way into each day.

What are some of your favorite, high protein, and relatively easy and quick meals to make? or favorite high protein concoctions in general? I am finding it much harder to quell my appetite since ive started eating less carbs. ]]> ArnoldsProtege http://www.ironmagazineforums.com/diet-nutrition/103951-favorite-high-quality-quick-protein-meals.html http://www.ironmagazineforums.com/diet-nutrition/103909-guess-my-body-fat-percent-my-pics.html Tue, 10 Nov 2009 18:54:08 GMT i just want opionions because i know people here know there stuff.What would you guess my body fat is?
just getting started at this again.
i weight about 150lbs 5' 9"
thanks in advance





]]> drpcnow http://www.ironmagazineforums.com/diet-nutrition/103909-guess-my-body-fat-percent-my-pics.html http://www.ironmagazineforums.com/diet-nutrition/103888-cutting.html Mon, 09 Nov 2009 22:45:23 GMT I gotta start cutting for wrestling weigh in in a week and one day, but I need to do this with a good diet because I am training like crazy so I can live through the practices and cardio workouts. Any one have any suggestions? I gotta start cutting for wrestling weigh in in a week and one day, but I need to do this with a good diet because I am training like crazy so I can live through the practices and cardio workouts. Any one have any suggestions? ]]> subina http://www.ironmagazineforums.com/diet-nutrition/103888-cutting.html http://www.ironmagazineforums.com/diet-nutrition/103870-shakes.html Sun, 08 Nov 2009 20:46:09 GMT can you guys give me some protein shake recipes that work??? Thanks can you guys give me some protein shake recipes that work???
Thanks ]]> subina http://www.ironmagazineforums.com/diet-nutrition/103870-shakes.html http://www.ironmagazineforums.com/diet-nutrition/103848-diet-triathletes.html Sat, 07 Nov 2009 14:52:30 GMT So as I understand it, after about 30-45 minutes of cardio, the body goes into self-cannibalism, eating away at precious muscle, to continue pushing forward (the first 30-45 being fueled by the body's fat reserves). This being the case (maybe it's not?), what should an endurance athlete's diet look like? That is, an endurance athlete who weight trains regularly but nonetheless ends up skins in bones in mid August--the peak of triathlon training.

I've been told by a body-builder that I should consume protein right before a long-distance workout as it both drives the protein deeper into the muscle & it helps shield the muscle. Hmmm. Any truth to that? Since my triathalon season's over & I'm now weight training on a more frequent basis. The goal isn't to bulk-up, but rather get some "curvature" & keep it... which never happens once the triathlon training is is full gear. ]]> porfirio http://www.ironmagazineforums.com/diet-nutrition/103848-diet-triathletes.html http://www.ironmagazineforums.com/diet-nutrition/103845-pwoquestion.html Sat, 07 Nov 2009 01:10:05 GMT I'm in a bulking phase right now and just wanted opinions on PWO. Can you give advice. How many carbs/protein do members recommend taking in.. currently i drink 200carbs of simple carbs/ and 40-50 grams of whey protein

Thanks
Jay ]]> JAja04 http://www.ironmagazineforums.com/diet-nutrition/103845-pwoquestion.html http://www.ironmagazineforums.com/diet-nutrition/103836-have-your-whey.html Fri, 06 Nov 2009 19:48:21 GMT The Holiday season is quickly approaching and here at All The Whey we want to do everything we can to make this upcoming season special. We want to hear from our customers exactly what we can do for YOU! We want to hear about flavors you would like to see, contest you would like to enter, items you... The Holiday season is quickly approaching and here at All The Whey we want to do everything we can to make this upcoming season special. We want to hear from our customers exactly what we can do for YOU! We want to hear about flavors you would like to see, contest you would like to enter, items you would like on sale, anything that will help us serve our customers better. That special time of the year is approaching so start getting that wish list ready.

All The Whey | Whey Protein Supplements for Bodybuilding and Health

12% DISCOUNT CODE -dor12 ]]> TrentATW http://www.ironmagazineforums.com/diet-nutrition/103836-have-your-whey.html http://www.ironmagazineforums.com/diet-nutrition/103835-how-do-you-eat-high-protein-low-cholesterol-diet.html Fri, 06 Nov 2009 19:05:55 GMT OK, maybe I'm just not getting it, but it seems that pretty much most of the whole food protein sources out there that account for a lot of protein all have a good amount of cholesterol. now this isn't about whether or not dietary cholesterol has any impact on your blood levels, I just don't think long term it's a good idea to have a lot daily regardless.

Let's assume you want to eat around 40g of protein per meal, for 6 meals a day, for a total of around 240g a day (which is probably low for some people). If you consume only 100g of that from powder, you have 140 to make up with food. Beef, chicken, pork, etc, all seem to have high cholesterol for the amounts we are talking about. Eggs are off the chart. To get 40g of protein out of meat, you are talking 125-150mg cholesterol, so triple that plus some to get 140g protein, and you're looking at 450-500mg right there. Plus anything else you eat in your fats or carbs. to me that seems high and not too healthy to be doing long term.

anyone have any ideas? I know whey protein isolate has less than 5mg cholesterol per 24g protein or thereabouts. Maybe it makes sense to have instead of 8oz meat per meal (for example) to only have 4oz of meat and supplement with a scoop of whey per meal? then you might be looking at 175 or so grams of protein per day from whey protein and maybe only 100 or so from meat, and at those numbers, you are at only 375ish mg of cholesterol from meat instead of almost 500.

of course it probably isn't the most cost effective way to eat, but then again, if it's healthier it's worth it right? Or do I have no idea what I'm talking about (which is quite possibly true)? ]]> Stewart14 http://www.ironmagazineforums.com/diet-nutrition/103835-how-do-you-eat-high-protein-low-cholesterol-diet.html http://www.ironmagazineforums.com/diet-nutrition/103806-guys-hows-does-diet-look-please-help-me.html Thu, 05 Nov 2009 09:50:56 GMT I am planning to use this diet permanently.(Lifestyle Diet) weight: 160lbs, run one hour a day, strength train 4 times week, play sports. Day 1 - 6 6 meals of 25grams protien, 2-3cups of green vegtables each meal. 2 cups of milk for breakfast(before run) 4 apples everyday (preferably before... I am planning to use this diet permanently.(Lifestyle Diet)

weight: 160lbs, run one hour a day, strength train 4 times week, play sports.

Day 1 - 6

6 meals of 25grams protien, 2-3cups of green vegtables each meal.
2 cups of milk for breakfast(before run)
4 apples everyday (preferably before exercise) or before 7pm
fat can come with protien sources
multivitamin, glucosamine, fish oil

and DAY 7 - intense carb refeed day following leg workout and full body depletion. It is a day(10-12hrs) of no calorie counting eating anything with carbs that is low in fat for example (FFice cream, cereal, pasta, white bread etc)

then back to day 1 to day 6.

What you guys reckon???
I am about 10 - 11% bodyfat and my goal is to slowly drop more and more as the year goes on or at least maintain my bodyfat level and get more fitter and stronger.
please critizise ]]> tabak1988 http://www.ironmagazineforums.com/diet-nutrition/103806-guys-hows-does-diet-look-please-help-me.html http://www.ironmagazineforums.com/diet-nutrition/103775-aspartame.html Tue, 03 Nov 2009 22:02:03 GMT I am recently concerned about its safety to the point I am abou to quit chewing gum I have been a fan of for like 18 years..haha...but seriously I only drinking Pepsi One to avoid it...from everything I have read the shit is evil. I am recently concerned about its safety to the point I am abou to quit chewing gum I have been a fan of for like 18 years..haha...but seriously I only drinking Pepsi One to avoid it...from everything I have read the shit is evil. ]]> TrojanMan60563 http://www.ironmagazineforums.com/diet-nutrition/103775-aspartame.html http://www.ironmagazineforums.com/diet-nutrition/103773-fitday.html Tue, 03 Nov 2009 21:15:00 GMT I was wondering if I'm the only crazy guy to use fitday to check my macros:hmmm: before each meal, each day, from almost 10 weeks now???? ]]> CityHunter http://www.ironmagazineforums.com/diet-nutrition/103773-fitday.html http://www.ironmagazineforums.com/diet-nutrition/103769-sun-exposure-fat-loss.html Tue, 03 Nov 2009 17:15:21 GMT *Sun Exposure and Fat Loss* by Dan Gwartney, MD “Eureka!” is heard as scientists uncover new discoveries, the cry accompanied by a cartoon light bulb appearing overhead. If that cartoon scene holds a clue to fat loss, it may be the light cast by the bulb. Insane, right? Surely fat loss is... Sun Exposure and Fat Loss
by Dan Gwartney, MD

“Eureka!” is heard as scientists uncover new discoveries, the cry accompanied by a cartoon light bulb appearing overhead. If that cartoon scene holds a clue to fat loss, it may be the light cast by the bulb. Insane, right? Surely fat loss is not as simple as upgrading from 60 to 75 watts? Of course it isn’t, but there is a body of evidence suggesting that fat loss may be related to light exposure, more specifically, sun exposure.

Understanding the process involved is at first complex, but with a little effort, it becomes clear. In fact, don’t be surprised if you need to read this article two or three times to fully understand it, as it deals with true cutting-edge science. The process likely evolved eons ago, when man was just learning to walk upright and considered fire to be a message from the gods. Before the advent of air-conditioning, forced-air furnaces and grocery stores, mankind responded to the changes in season just the way animals continue to do today.
The only measure of time available to primitive man was the length of the day, with shorter days announcing the coming of winter and a period of famine (starvation). As the days lengthened, warmer weather approached and food became more readily available. Man responded to the coming of winter by storing fat and burning fewer calories, while summer required him to shed those excess pounds to hunt and gather without becoming prey to carnivorous predators. The question arises: How did the sun signal primitive man to store fat for the winter and shed fat in the summer?


Sun Exposure and Fat Loss

“Eureka!” is heard as scientists uncover new discoveries, the cry accompanied by a cartoon light bulb appearing overhead. If that cartoon scene holds a clue to fat loss, it may be the light cast by the bulb. Insane, right? Surely fat loss is not as simple as upgrading from 60 to 75 watts? Of course it isn’t, but there is a body of evidence suggesting that fat loss may be related to light exposure, more specifically, sun exposure.

Understanding the process involved is at first complex, but with a little effort, it becomes clear. In fact, don’t be surprised if you need to read this article two or three times to fully understand it, as it deals with true cutting-edge science. The process likely evolved eons ago, when man was just learning to walk upright and considered fire to be a message from the gods. Before the advent of air-conditioning, forced-air furnaces and grocery stores, mankind responded to the changes in season just the way animals continue to do today.

The only measure of time available to primitive man was the length of the day, with shorter days announcing the coming of winter and a period of famine (starvation). As the days lengthened, warmer weather approached and food became more readily available. Man responded to the coming of winter by storing fat and burning fewer calories, while summer required him to shed those excess pounds to hunt and gather without becoming prey to carnivorous predators. The question arises: How did the sun signal primitive man to store fat for the winter and shed fat in the summer?


Pieces of a Puzzle

The path from sunshine to fat loss is like a puzzle in which all the pieces have to be identified and put together to form the picture. A close look at the pieces will show how they fit together and then the picture will be clear.

The sun is a source of ultraviolet (UV) rays, which cause oxidative stress (molecular injury) on the skin cell membrane and can lead to skin damage or cancer.1,2 The body has a mechanism for protecting against UV-caused skin damage by increasing the amount of a protective pigment called eumelanin.3,4 Eumelanin pigment builds up in the skin following UV exposure; this process is easily recognized by every sunbather as “tanning.” Sunshine and tanning seems like a simple cause-and-effect relationship, but there are a number of steps involved before the appearance of the first freckle. Even more incredible is the far-reaching impact of the UV-tanning cascade on other tissues, including fat cells and the brain.

When UV rays strike the skin cell surface, they turn on certain genes within the cell’s DNA.4,5 These genes produce a pre-prohormone called proopiomelancortin (POMC).4,5 POMC is broken down to smaller fragments, including a class of hormones called melanocortins.4-8 Specific melanocortins, including µ-MSH (melanocyte stimulating hormone) stimulates the actual eumelanin production, resulting in a tan.4,9 Not surprisingly, eumelanin is an antioxidant, protecting against further UV-related damage, which explains why the body responds with a tan when assaulted by UV rays.3


Sun Exposure and Fat Loss

This describes how and why the sun tans the skin, but not how sun exposure causes fat loss. The hormones involved in the body’s response to sun exposure, the melanocortins, are players in other tissues besides the skin.

A great deal of attention has been paid to a recent discovery in fat cell metabolism— a hormone known as leptin. Leptin is produced by the fat cells in abundance when fat content is high, and leptin levels drop as body fat is

lost.10-12 Leptin, when administered as a drug, causes normal humans and rats to eat less and burn more calories.10-12 However, attempts to turn leptin into a fat loss drug have failed because most obese people do not respond to leptin treatment. This is called leptin resistance.10,12,13 Leptin research has continued and scientists have discovered that leptin acts upon certain areas of the brain, stimulating the production of— yup— melanocortins.10-12,14

These melanocortins, the same hormones produced by the skin, suppress the appetite centers in the brain, decreasing the amount of food eaten and causing weight loss.10,12 Animal experiments injecting melanocortins directly into the brain have proven the actions and effectiveness of these hormones.10,15,16 However, there are always checks and balances in the body, and the leptin-melanocortin system is no exception. A separate hormone, called agouti, is also present in the same areas of the brain and competes with the melanocortins.7,10,11,15-18 When the balance is tipped towards agouti, the subject becomes hungry, increasing food intake and gaining weight.10,11,14,16,18 So, leptin increases when the body gets fatter, causing the brain to produce melanocortins, which suppress the appetite. To avoid losing weight too rapidly, a counter-hormone called agouti competes with the melanocortins when body fat drops, restoring the appetite.

Research has shown that melanocortins injected into the body affect the brain and weight gain, just like they do when injected directly into the brain.6,8,13,19-21 This suggests that melanocortins produced in the skin may circulate through the bloodstream and affect the brain and other tissues.

Interestingly, the same hormones that cause tanning also affect the appetite, but fat loss involves more than controlling the appetite. Melanocortins and agouti, the same hormones competing to control the appetite in the brain, both act on the fat cell.6,17,22-24 Fat cells contain receptors that respond to agouti by increasing the concentration of calcium in the fat cell.22,23 Increased calcium inside the fat cell promotes lipogenic process and enzymes, creating more fat inside the cell, decreasing fat loss.22,23,25,26 When the balance outside the cell favors melanocortins, calcium is prohibited from entering the fat cell and stored fat is broken down and released, to be burned as fuel by the body.6,23,24


The Vitamin D Factor

The actions of melanocortins and agouti on the fat cell appear to involve modifying the effects of vitamin D. Vitamin D is created in the skin, in a reaction involving sun exposure.25 It is sensible that the skin would generate and release a messenger hormone (vitamin D is a steroid molecule) that acts upon the fat cell. During winter, which would be anticipated by a shorter period of daylight, fat would function both as a source for stored energy and as a thermal insulator, protecting against the oncoming cold weather. During the summer, an individual needs to shed the blanket of fat to be more mobile and to improve heat loss. Failure to lose the stored fat would have put primitive man at a disadvantage, making him slow and prone to heat exhaustion when hunting or avoiding predators.

In addition to these effects, it appears that melanocortin is also able to increase the body’s metabolism, increasing the rate at which calories are burned. Animal data suggest that in the presence of melanocortins, uncoupling protein-3 is increased.13,15,19,20 Uncoupling proteins make the body less efficient, causing calories to be released as heat, rather than used for energy production. Adding to the metabolic increase is the effect of melanocortins on thyroid hormone release. When exposed to melanocortins, the thyroid increases its output, further increasing the body’s metabolism and fat burning rate. 26


A Potent Mechanism

So many pieces, but when put in place, they describe a potent mechanism by which the body reacts to the anticipated onset of famine (winter) and feasting (summer). Sunlight “irritates” the skin, turning on a genetic sequence, creating melanocortins. These melanocortins increase the skin’s pigment (eumelanin) but also circulate throughout the body, possibly affecting other systems. Melanocortins have been shown to affect fat storage and release, appetite and the metabolic rate of the entire body. Within the brain, melanocortin production is influenced by the amount of fat stored by the body, and appears to be involved in weight maintenance, even in the absence of sunlight.

Apparently the process has not escaped the attention of several pharmaceutical companies who have rushed to patent a number of drugs that act like the naturally produced melanocortins.27-33 Much of the research is currently focused on the use of melanocortin-like drugs to treat obesity7,21,27,34 and impotence28-38 (yes, it increases erections too), in addition to the tanning effect, leading the press to call these drugs “Barbie drugs” after the ever-beautiful BarbieÒ Dolls.39

When considered as a whole, this evidence would suggest that increasing sun exposure, sufficient to cause a tanning response, may support fat loss efforts. Tanning might make dieting easier by decreasing the appetite, reducing food intake and increasing the use of stored fat for calories. The stored fat may be more readily released and burned as fuel. Those who do not tan easily, such as redheads and those with fair skin, are unlikely to benefit to the same degree.1,2,9,40,41

Tanning is not without risk, as skin damage and cancerous changes increase with prolonged and excessive sun exposure. It’s recommended that a skin cancer screen be performed prior to tanning and if any skin lesions or changes are noted.


References:
1. Healy E, Flannagan N, et al. Melanocortin-1 receptor gene and sun sensitivity in individuals without red hair. Lancet 2000 Mar 25;355(9209):1072-3.
2. Rees JL, Healy E. Melanocortin receptors, red hair, and skin cancer. J Investig Dermatol Symp Proc 1997 Aug;2(1):94-8.
3. Pawelek JM. Approaches to increasing skin melanin with MSH analogs and synthetic melanins. Pigment Cell Res 2001 Jun;14(3):155-60.
4. Slominski A, Wortsman J, et al. Corticotropin releasing hormone and proopiomelanocortin involvement in the cutaneous response to stress. Physiol Res 2000 Jul;80(3):979-1020.
5. Suzuki I, Kato T, et al. Increase of pro-opiomelanocortin mRNA prior to tyrosinase, tyrosinase-related protein-1, dopachrome tautomerase, Pmel-17/gp100, and P-protein mRNA in human skin after ultraviolet B irradiation. J Invest Dermatol 2002 Jan;118(1):73-8.
6. Stephenson JS. Knockout Science: chubby mice provide new insights into obesity. JAMA 1999 Oct 27;282(16):1507-8.
7. MacNeil DJ, Howard AD, et al. The role of melanocortins in body weight regulation: opportunities for the treatment of obesity. Eur J Pharmacol 2002 Apr 12;440(2-3):141-57.
8. Yaswen L, Diehl N, et al. Obesity in the mouse model of pro-opiomelanocortin deficiency responds to peripheral melanocortin. Nat Med 1999 Sep;5(9):1066-70.
9. Suzuki I, Im S, et al. Participation of the melanocortin-1 receptor in the UV control of pigmentation. J Investig Dermatol Symp Proc 1999 Sep;4(1):29-34.
10. Marks DL, Cone RD. Central melanocortins and the regulation of weight during acute and chronic disease. Recent Prog Horm Res 2001;56:359-75.
11. Zemel MB. Agouti/melanocortin interactions with leptin pathways in obesity. Nutr Rev 1998 Sep;56(9):271-4.
12. Lu H, Buison A, et al. Leptin resistance in obesity is characterized by decreased sensitivity to proopiomelanocortin products. Peptides 2000 Oct;21(10):1479-85.
13. Cettour-Rose P, Rohner-Jeanrenaud F. The leptin-like effects of 3-d peripheral administration of a melanocortin agonist are more marked in genetically obese Zucker (fa/fa) than in lean rats. Endocrinology 2002 Jun;143(6):2277-83.
14. Adage T, Scheurink AJ, et al. Hypothalamic, metabolic, and behavioral responses to pharmacological inhibition of CNS melanocortin signaling in rats. J Neurosci 2001 May 15;21(10):3639-45.
15. Hwa JJ, Ghibaudi L, et al. Central melanocortin system modulates energy intake and expenditure of obese and lean Zucker rats. Am J Physiol Regul Integr Comp Physiol 2001 Aug;281(2):R444-51.
16. Fan W, Boston BA, et al. Role of melanocortinergic neurons in feeding and the agouti obesity syndrome. Nature 1997 Jan 9;385(6612):165-8.
17. Voisey J, van Daal A. Agouti: from mouse to man, from skin to fat. Pigment Cell Res 2002 Feb;15(1):10-8.
18. Ollman MM, Wilson BD, et al. Antagonism of central melanocortin receptors in vitro and in vivo by agouti-related protein. Science 1997 Oct 3;278(5335):135-8.
19. Chen AS, Metzger JM, et al. Role of the melanocortin-4 receptor in metabolic rate and food intake in mice. Transgenic Res 2000 Apr;9(2):145-54.
20. Pierroz DD, Ziotopoulou M, et al. Effects of acute and chronic administration of the melanocortin agonist MTII in mice with diet-induced obesity. Diabetes 2002 May;51(5):1337-45.
21. Dhillo WS, Bloom SR. Hypothalamic peptides as drug targets for obesity. Curr Opin Pharmacol 2001 Dec;1(6):651-5.
22. Kim JH, Kiefer LL, et al. Agouti regulation of intracellular calcium: role of melanocortin receptors. Am J Physiol 1997 Mar;272(3 Pt 1):E379-84.
23. Xue B, Moustaid N, et al. The agouti gene product inhibits lipolysis in human adipocytes via a Ca+2 dependent mechanism. FASEB J 1998 Oct;12(13):1391-6.
24 Boston BA. The role of melanocortins in adipocyte function. Ann N Y Acad Sci 1999 Oct 20;885:75-84.
25 Ganong WF. Review of Medical Physiology, 19th ed. – Hormonal control of calcium metabolism & the physiology of bone (chapter 21). Lange Medical Books/McGraw-Hill, New York, 1999:371-2.
26 Krotkiewski M. Thyroid hormones in the pathogenesis and treatment of obesity. Eur J Pharmacol 2002 Apr 12;440(2-3):85-98.
27 Cone RD, Fan W, et al. US Patent 6,476,187. Methods and reagents for discovering and using mammalian melanocortin receptor agonists and antagonists to modulate feeding behavior in animals. 2002 November 5.
28 Bakshi RK, Nargund RP, et al. US Patent 6,376,509. Melanocortin receptor agonists. 2002 April 23.
29 Nargund RP, Ye Z, et al. US Patent 6,410,548. Spiropiperidine derivatives as melanocortin receptor agonists. 2002 June 25.
30 Hadcock JR, Swick AG. US Patent 6,451,783. Treatments for obesity and methods for identifying compounds useful for treating obesity. 2002 September 17.
31 Palucki B, Barakat K, et al. US Patent 6,458,790. Substituted piperidines as melanocortin receptor agonists. 2002 October 1.
32 Palucki B, Nargund R. US Patent 6,472,398. Spiropiperidine derivatives as melanocortin receptor agonists. 2002 October 29.
33 Lee F, Huszar D, et al. US Patent 5,932,779. Screening methods for compounds useful in the regulation of body weight. 1999 August 3.
34 Anonymous. Press Release. Competitve Technologies client to be interviewed on sun-less tanning and sexual dysfunction technology. 2002 July 29. Available through http://biz.yahoo.com/pz/020729/30014.html accessed February 3, 2003.
35 Vemulapalli R, Kurowski S, et al. Activation of central melanocortin receptors by MT-II increases cavernosal pressure in rabbits by the neuronal release of NO. Br J Pharmacol 2001 Dec;134(8):1705-10.
36 Wesselis H, Grainek D, et al. Effect of an alpha-melanocyte stimulating hormone analog on penile erection and sexual desire in men with organic erectile dysfunction. Urology 2000 Oct 1;56(4):641-6.
37 Wesselis H, Levine N, et al. Melanocortin receptor agonists, penile erection, and sexual motivation: human studies with melanotan II. Int J Impot Res 2000 Oct;12 Suppl 4:S74-9.
38 Anonymous. Press Release. Competitive Technologies’ licensee reports PT-141 data for males. 2003 January 23. Available through http://biz.yahoo.com/prnews/030123/nyth158_1.html accessed February 3, 2003.
39 Usborne D. Paradise in a pill? The Independent. 2002 July 31. Available through http://news.independent.co.uk/world/...p?story=319949 accessed February 3, 2003.
40 Flanagan N, Ray AJ, et al. The relation between melanocortin 1 receptor genotype and experimentally assessed ultraviolet radiation sensitivity. J Invest Dermatol 2001 Nov;117(5):1314-7.
41 Sturm RA. Skin colour and skin cancer – MC1R, the genetic link. Melanoma Res 2002 Sep;12(5):405-16.

source ]]> Prince http://www.ironmagazineforums.com/diet-nutrition/103769-sun-exposure-fat-loss.html http://www.ironmagazineforums.com/diet-nutrition/103746-diets-high-sodium-artificially-sweetened-soda-linked-kidney-function-decline.html Mon, 02 Nov 2009 14:34:26 GMT Diets High In Sodium And Artificially Sweetened Soda Linked To Kidney Function Decline

ScienceDaily (Nov. 2, 2009) — Individuals who consume a diet high in sodium or artificially sweetened drinks are more likely to experience a decline in kidney function, according to two papers being presented at the American Society of Nephrology's annual meeting in San Diego, California.

Julie Lin MD, MPH, FASN and Gary Curhan, MD, ScD, FASN of Brigham and Women's Hospital studied more than 3,000 women participating in the Nurses' Health Study to identify the impact of sodium and sweetened drinks on kidney function.

"There are currently limited data on the role of diet in kidney disease," said Dr. Lin. "While more study is needed, our research suggests that higher sodium and artificially sweetened soda intake are associated with greater rate of decline in kidney function."

The first study, "Associations of Diet with Kidney Function Decline," examined the influence of individual dietary nutrients on kidney function decline over 11 years in more than 3,000 women participants of the Nurses' Health Study. The authors found that "in women with well-preserved kidney function, higher dietary sodium intake was associated with greater kidney function decline, which is consistent with experimental animal data that high sodium intake promotes progressive kidney decline."

The second study, also conducted by Dr. Lin and Dr. Curhan, "Associations of Sweetened Beverages with Kidney Function Decline," examined the influence of sugar-sweetened and artificially sweetened beverages on kidney function decline in the same group of Nurses' Health Study participants. An analysis of the nationally representative NHANES III participants had previously reported an association between sugar-sweetened soda and urinary protein, but data on kidney function change was not available. This investigation reported "a significant two-fold increased odds, between two or more servings per day of artificially sweetened soda and faster kidney function decline; no relation between sugar-sweetened beverages and kidney function decline was noted" said Dr. Lin. This association persisted even after the study authors accounted for age, caloric intake, obesity, high blood pressure, diabetes, cigarette smoking, physical activity, and cardiovascular disease. The mechanisms for kidney decline in the setting of high intake of artificial sweetenters have not been previously studied and deserve further investigation. ]]> Prince http://www.ironmagazineforums.com/diet-nutrition/103746-diets-high-sodium-artificially-sweetened-soda-linked-kidney-function-decline.html http://www.ironmagazineforums.com/diet-nutrition/103743-response-why-do-people-eat-all-food-then-drink-diet-coke.html Mon, 02 Nov 2009 12:11:14 GMT I am curious what everyone thinks of that typical "joke" that goes something like "Why do people order all that food and get a diet soda with it."

Whenever I hear this being said, I am intrigued. If the person is telling it to make fun of the person for thinking that the Diet Coke will offset the calories eaten in the food then yeah, I can see that making sense.

But usually this is not how the joke is meant. It is usually said by a borderline chubby person who likes to drink regular soda... as if to mock the person for drinking diet soda. I'll give you an example: I am eating a few slices of pizza as a cheat meal and washed it down with a Diet Coke. My friend, who is slightly chubby and does not know a thing about fitness or nutrition, drops the line. I wanted to jump down his throat for his ignorance.

So my question is: what is your response when you hear something like this? Clearly there is merit to encouraging the consumption of diet soda (at least over regular soda) as it does not contain sugar or empty calories... and typically this joke is told by those ignorant of dieting in the first place.

I almost want to list all the reasons why simple sugar is bad for you... but there are too many reasons to count, let alone remember. ]]> maxpro2 http://www.ironmagazineforums.com/diet-nutrition/103743-response-why-do-people-eat-all-food-then-drink-diet-coke.html http://www.ironmagazineforums.com/diet-nutrition/103728-diet-soda-no-no.html Sat, 31 Oct 2009 22:15:31 GMT Should diet soda be avoided for general weight loss? I have read so many different versions on if it is harmful to losing fat that I am lost.:hmmm: Do most of you avoid diet soda? I know there are no health benefits from it. I just crave something sweet for some reason at times. I am not talking... Should diet soda be avoided for general weight loss? I have read so many different versions on if it is harmful to losing fat that I am lost.:hmmm: Do most of you avoid diet soda? I know there are no health benefits from it. I just crave something sweet for some reason at times. I am not talking about a steady diet of it, just 1 or 2 cans in the evening. ]]> Soul12 http://www.ironmagazineforums.com/diet-nutrition/103728-diet-soda-no-no.html http://www.ironmagazineforums.com/diet-nutrition/103726-coffee-linked-lower-dementia-risk.html Sat, 31 Oct 2009 17:12:06 GMT * Coffee Linked to Lower Dementia Risk.* By NICHOLAS BAKALAR Published: January 23, 2009 Drinking coffee may do more than just keep you awake. A new study suggests an intriguing potential link to mental health later in life, as well. A team of Swedish and Danish... Coffee Linked to Lower Dementia Risk.

By NICHOLAS BAKALAR
Published: January 23, 2009
Drinking coffee may do more than just keep you awake. A new study suggests an intriguing potential link to mental health later in life, as well.
A team of Swedish and Danish researchers tracked coffee consumption in a group of 1,409 middle-age men and women for an average of 21 years. During that time, 61 participants developed dementia, 48 with Alzheimer’s disease.
After controlling for numerous socioeconomic and health factors, including high cholesterol and high blood pressure, the scientists found that the subjects who had reported drinking three to five cups of coffee daily were 65 percent less likely to have developed dementia, compared with those who drank two cups or less. People who drank more than five cups a day also were at reduced risk of dementia, the researchers said, but there were not enough people in this group to draw statistically significant conclusions.
Dr. Miia Kivipelto, an associate professor of neurology at the Karolinska Institute in Stockholm and lead author of the study, does not as yet advocate drinking coffee as a preventive health measure. “This is an observational study,” she said. “We have no evidence that for people who are not drinking coffee, taking up drinking will have a protective effect.”
Dr. Kivipelto and her colleagues suggest several possibilities for why coffee might reduce the risk of dementia later in life. First, earlier studies have linked coffee consumption with a decreased risk of type 2 diabetes, which in turn has been associated with a greater risk of dementia. In animal studies, caffeine has been shown to reduce the formation of amyloid plaques in the brain, one of the hallmarks of Alzheimer’s disease. Finally, coffee may have an antioxidant effect in the bloodstream, reducing vascular risk factors for dementia.
Dr. Kivipelto noted that previous studies have shown that coffee drinking may also be linked to a reduced risk of Parkinson’s disease.
The new study, published this month in The Journal of Alzheimer’s Disease, is unusual in that more than 70 percent of the original group of 2,000 people randomly selected for tracking were available for re-examination 21 years later. The dietary information had been collected at the beginning of the study, which reduced the possibility of errors introduced by people inaccurately recalling their consumption. Still, the authors acknowledge that any self-reported data is subject to inaccuracies.



Source ]]> nkira http://www.ironmagazineforums.com/diet-nutrition/103726-coffee-linked-lower-dementia-risk.html http://www.ironmagazineforums.com/diet-nutrition/103722-cutting-fat.html Sat, 31 Oct 2009 05:34:44 GMT I am currently in the middle of a cutting phase. I was told that if I don't get enough fat in my diet it can slow fat loss. Is this true of just a myth? I have always ate a low fat diet with lean meats and such. I would say my typical fat intake is 20-25 grams. Is this okay for fat loss? I didn't realize there was such a thing as too little fat.:confused: ]]> Soul12 http://www.ironmagazineforums.com/diet-nutrition/103722-cutting-fat.html http://www.ironmagazineforums.com/diet-nutrition/103710-should-i-drinking-protein-shakes.html Fri, 30 Oct 2009 04:49:50 GMT Stats
6' 1"
283 lbs
31% BF

I have been working out steady for 5 months now and i started at 270 lbs and 35% BF. While i want to both maintain and increase my lean body mass my main goal is to cut my BF. I eat pretty clean keeping my protein high. No fast food or soda try to stay at 3000 or less calories a day. My question is would i be better served at this point with such a high BF% to stop drinking protein shakes and just stick to a clean diet high in protein? would this hinder my strength gains? am i better off letting my body turn the mass that i have into muscle or do i need to add protein from the shakes?:loser2: ]]> Duster http://www.ironmagazineforums.com/diet-nutrition/103710-should-i-drinking-protein-shakes.html http://www.ironmagazineforums.com/diet-nutrition/103707-walden-farms-0-cal-taste.html Fri, 30 Oct 2009 03:55:20 GMT I know whats it like to diet and struggle with taste etc. Walden Farms saved me MANY times. Im not a sales rep and normally dont pimp anything, but feel this most be shared. I wouldnt buy direct, its better/cheaper to find a local store. I know whats it like to diet and struggle with taste etc.


Walden Farms saved me MANY times.


Im not a sales rep and normally dont pimp anything, but feel this most be shared. I wouldnt buy direct, its better/cheaper to find a local store. ]]> BasLandis http://www.ironmagazineforums.com/diet-nutrition/103707-walden-farms-0-cal-taste.html http://www.ironmagazineforums.com/diet-nutrition/103705-struggle-cutting.html Fri, 30 Oct 2009 02:52:18 GMT I've always dropped bf the wrong way! Everytime I drop I lose a good amount of strength and size. I think to many times I look at the scale way to much. I currently weigh 220lbs (give or take). I have been weight training and working out since I was 12 years old (with weights that is). I figure I need around 2300-2500 calories to cut up. I have always kept my protein high. I have experimented alot and always do something wrong. I eat every 2-3 hours, and plan my meals very well. I have been reading the stickies like crazy. Obviously theres no certain diet that works for one certain person, but is there anything specific that has worked for you guys? ]]> Double D http://www.ironmagazineforums.com/diet-nutrition/103705-struggle-cutting.html http://www.ironmagazineforums.com/diet-nutrition/103703-cutting-diet-hp-lc-diet.html Fri, 30 Oct 2009 01:54:23 GMT I heard that i should look at a low calories but high protein diet.

Say 180 grams protein.

aim for 1500 calories maximum.

Healthy wholemeal brown carbs.

Healthy omega & monosaturated fats.

I am 24% Bf and have average muscle for a football player lets say. Weight 15 stone.

Thanks alot ]]> samalmarr http://www.ironmagazineforums.com/diet-nutrition/103703-cutting-diet-hp-lc-diet.html http://www.ironmagazineforums.com/diet-nutrition/103694-insulin-sugar-carbs-health-anabolism-catabolism.html Thu, 29 Oct 2009 23:23:03 GMT RIght I read insulin is very anabolic? But sugar is unhealthy and catabolic? Low carbs can increase growth hormone leves Sugar decreases testosterone levels? Insulin is realeased when you eat high carbs/sugar? RIght I read insulin is very anabolic?

But sugar is unhealthy and catabolic?

Low carbs can increase growth hormone leves

Sugar decreases testosterone levels?

Insulin is realeased when you eat high carbs/sugar?

Sugar is unhealthy, cuases disease and diabetes?

High insulin levels are unehalthy?


So, if sugar is bad for you and carbs are in general not so healthy but insulin is very anabolic and good for msucle growth whats an ideal sugar/carb intake?

Some health freaks woudl suggest minimal carbs for healthy living..such as our preshistoric ancsetsors ate little carbs etc...and pure sugar is bad?

However, if carbs lead to higher insulin levels...which is very anabolic but at the same time unhealthy whats that all about? ]]> micromuscles http://www.ironmagazineforums.com/diet-nutrition/103694-insulin-sugar-carbs-health-anabolism-catabolism.html http://www.ironmagazineforums.com/diet-nutrition/103692-anorexia-nervosa-survivor-needs-gain-muscles.html Thu, 29 Oct 2009 20:54:57 GMT I am recovering from anorexia nervosa and had starved myself to almost death. Would some one be kind enough to tell me what I should do to start gaining muscle back that I lost? Lifting weights? :(:confused: I am recovering from anorexia nervosa and had starved myself to almost death. Would some one be kind enough to tell me what I should do to start gaining muscle back that I lost? Lifting weights? :(:confused: ]]> BellaLatina http://www.ironmagazineforums.com/diet-nutrition/103692-anorexia-nervosa-survivor-needs-gain-muscles.html