Ask the Expert Panel: Nutrition and Diet Roundtable - Bodybuilding.com
Expert Panel: Everything You Need To Know About Nutrition! More diets than ever seem to offer you life-changing resultsâ??and have research to back them up. So which one is for you? Two of the best minds in muscle meet up to give you the lowdown!
Read the full article: http://bbcom.me/1MRaGIE
What will you eat today? You have a world of choices, and a world of people ready to tell you why you've chosen wrong. It can be overwhelming, especially because sometimes it seems like your very lifeâ??or at least the life your six-pack, hard-earned muscle mass, or other aesthetic goalâ??is at stake. So where do you start? Start here!
In the second of our expert panel roundtable discussions, we invited Dr. Jacob Wilson and Dr. Robert Wildman to discuss the fundamentals of goal-based nutrition and how the scientific landscape is rapidly changing. They break down some of the rules that should guide trainees with a range of goals, from losing large quantities of fat, to chiseling off a couple percentage points. Then they discuss three increasingly popular dietary protocolsâ??ketogenic diets, "if it fits your macros," and intermittent fastingâ??from the perspective of fat-loss and muscle preservation.
The best way to learn from these experts is to watch the entire video. Then, if you'd like to refer back to specific sections, use the bookmark links below. Don't see your question answered here? Shout it out in the comments below so they can address it in the future!
EXPERT PANEL NUTRITION AND DIET TABLE OF CONTENTS
WHO ARE JACOB WILSON AND ROB WILDMAN? - 0:40
WHAT SHOULD I CONSIDER WHEN LOOKING AT DIETS? - 2:25
Losing fat and building muscle at the same time: Is it possible? Do I have to lose muscle when I diet? Macronutrients and changing body composition The two things you need to build muscle and burn fat
WHAT IS THE OPTIMAL PROTEIN INTAKE FOR LOSING FAT? - 6:05
Three meals a day vs. six meals a day The anabolic effect of protein The per-meal protein "threshold" The thermic effect of protein Other ways protein helps burn calories
HOW SHOULD I DECIDE HOW MANY CALORIES TO EAT? - 9:00
The one-week method to determining "maintenance calories" How to perform a "self-inventory" Mifflin-St. Jeor vs. Cunningham Where to start your caloric deficit Your starting body composition and fat-loss
WHY IS IT HARDER TO LOSE FAT THE LEANER YOU GET? - 12:14
Your body's preferred fuel sources and how they can change Why leaner people need to be careful with caloric deficits Two supplements that appear to spare muscle tissue when dieting How to alter your macros and protein intake when calories go down
HOW CAN I BURN FAT AND BUILD MUSCLE AT THE SAME TIME? - 17:40
The importance of cellular signaling and how to take advantage of it Cardio duration, intensity, and fat-loss How studies have achieved simultaneous fat-loss and muscle development
HOW SHOULD I OPTIMIZE MY RESISTANCE TRAINING FOR FAT-LOSS AND MUSCLE GAIN? - 20:45
Training frequency: The old way vs. the Norwegian way How to balance intensity and frequency The muscle protein synthesis "window" and training experience level Heavy lifting vs. hypertrophy training The importance of listening to your body for trainingâ??particularly when dieting
KETOGENIC DIETS: WHAT ARE THE BENEFITS AND DRAWBACKS? - 25:05
How most people get it wrong The importance of fats, and the perfect keto macros Carb-adapted vs. fat-adapted or "keto-adapted" How long it takes to get "fat-adapted" Why very high-protein ketogenic dieting may not work Ketones and hunger level New research on ketogenesis and health markers Ketogenic diets and type 2 diabetes Why there isn't just one diet for everyone New research in carbs and training volume The problem with weekly cyclic keto diets, and a possible solution
"IF IT FITS YOUR MACROS" (IIFYM): WHAT ARE THE BENEFITS AND DRAWBACKS? - 41:20
What are IIFYM and "flexible dieting?" "What is sustainable?" vs. "what is optimal?" What potentially gets lost in IIFYM The importance of healthy choices Why your history and "personal inventory" are crucial
INTERMITTENT FASTING (IF): WHAT ARE THE BENEFITS AND DRAWBACKS? - 47:30
The many faces of IF The importance of muscle and its impact on IF diets The limitations of existing IF studies Obese vs. non-obese populations and IF "Modified" IF protocols for lean athletes
Video Length: 54:58
Uploaded By: Bodybuilding.com
View Count: 156,496
Nutrition Overview | Labrada Lean Body Training Program
Your personal trainer, Lee Labrada, explains the principles of the Lean Body diet plan: portion size, meal frequency, foods you can eat, foods to avoid. (HD Reupload) Get Lee Labrada's Free...
Video Length: 06:51
Uploaded By: Bodybuilding.com
View Count: 873,465
High Protein - 15 grams of Protein per BarLower Calorie - 150 CaloriesLower Fat - 4.5 Grams per Bar2 Grams of Fiber per BarTrans Fat FreeProvides 10% Daily Value of CalciumDelicious Diet & Weight ...
FULL BODY BARRE & PILATES || 35 Minute At-Home Sculpting Workout
I hope you enjoy this new Full Body Barre & Pilates Workout. All you need is a mat and a chair (or anything you can hold on to).
Video Length: 37:28
Uploaded By: Move With Nicole
View Count: 667,430
Truth About Chocolate - Health Food, Junk or Drug? Nutrition
Be My Friend - www.myspace.com Truth About Chocolate - Health Food, Junk or Drug? Nutrition by Natalie You constantly see news articles promoting health benefits of chocolate such as antioxidant content. This video discusses both the health benefits ...
Video Length: 13:35
Uploaded By: psychetruth
View Count: 65,667