What to eat on a bulk and how much
When bulking or looking to gain muscle mass, you have to maintain a caloric surplus to make sure that the basic metabolic functions are met, the repair and regeneration of tissues is happening and we still have some spare for growing and building some expensive muscle mass.
What you need to know about Macro/Calorie calculators and templates.
In the past few years, I’ve been observing a rapid growth of automatization within the nutrition field. This quick methodology benefits the providers of such services, it allows them to cater to more people and sell templates at a much faster pace without their intervention, it’s a good cost-effective business overall. But what happens to
Wonder Woman Lemonade
“Wonder Woman Lemonade (WWL)”; shh… ladies… this is the secret that’s been kept from you! 🤫😱 All that training and nutrition advice is 🐮💩; all you need is the WWL. Read moreHow to lose weight with Basic Nutrition ProgrammingYou make it first thing in the morning after a good night’s sleep (7/8 hours) and drink it
The Yuka app. My take on it.
This app is pretty new so it doesn’t have as many critics as it should but I promise you they will come. I find this app incredibly dangerous because it is sneaking Orthorectic habits into people that are well intended. The consequences of “clean eating” and the rating based on the Nutri score system which
Processed Foods
I think it is time to start using the term ‘processed food’ correctly, understand its real meaning, and that there is a difference from ‘ultra-processed’ food. The vilification of processed foods only shows a lack of understanding because avoidance is practically impossible and unnecessary, the confusion might have started by utilizing the wrong terminology and
If I hear “clean eating” one more time…
One of my clients like many others, “wanted to lose some ‘flab’ around the midsection” and see some definition. Upon assessment, I found out that she had a very low lean mass (muscle and bone) percentage. She wanted to talk about nutrition because she “sometimes only eats one meal a day, very ‘clean’ and not
“METABOLISM” & “Cardio”
METABOLISM – BMR (Basal Metabolic Rate) -TEF (Thermic Effect of Food) – EEE Exercise Energy Expenditure) – NEAT (Non-Exercise Activity Thermogenesis). Do you know why increasing cardio is not giving you the expected results? That’s because, during a caloric deficit, the physical activity components, Exercise and NEAT, of the calorie equation are inversely proportional to
Carbs; why do some people fear them and others love them?
Long ago we realized that eating bread, or carbohydrates in general showed us a quick increase in scale weight, and sometimes we felt bloated and clothes seemed tighter. But now we have new knowledge that explains why it happens and why it shouldn’t be a concern. Let’s start from the basics: The food we eat
Calorie-Counting; meals vs recipes and my family doesn’t like that.
This is a very recurrent topic so I’m going to attempt to simplify it as much as I can. When one member of the family is attempting a caloric deficit, it may seem difficult to feed the whole family “diet” food; the good news is that you don’t have to. The bad news is that
The ‘Tears’ of Doms and how nutrition can help in this tale of woe, injuries, and pain.
As far as the body’s concerned, the ideal scenario would occur when energy intake perfectly matches energy expenditure. We also know that it will fight to stay there, and there are very important reasons for our body to try to maintain this homeostasis or ‘unchanging” state. Because energy imbalances can affect a lot more than
Detoxes, cleanses, and other hogwashes.
To detox or not to detox, that is the question. To answer that question we have to first understand what a detox is and what a detox can do for you. Technical understanding (and why you don’t need supplements for it): Read moreHow to lose weight with Basic Nutrition ProgrammingLet’s start with the most technical
Tips to work Nutrition and Training around the holidays
Plan ahead and get your mind ready to put that plan into action. Remember that Thanksgiving and Christmas are one day in a month each; not a week, or two, or a few months until the new year. One day of overeating, no matter how much, won’t ruin anyone’s progress but two or three months
Diets & quick fixes vs behaviors & habits
This is dedicated to all of you that have tried it all but still feel that are struggling, to the chronic dieters that feel like nothing works for them, to those that are starting to understand that quick fixes don’t work but they do not know what else to do because let me tell you,
Exercise-induced amenorrhea
“Being under about 45 and not having a period for years and years is a real medical problem. If medical issues are ruled out then increased calorie intake is always indicated. The risks of going amenorrheic from exercise are very significant. Female athlete triad, the osteoporosis can get so severe that you get fractures just from
Smart Grocery Shopping
Stores are specially designed so you shop for more than you need and especially what you don’t need (cheaper but highly profitable items), so you’ll see most of those items at hand reach or very accessible or they’ll tempt you by offering samples or sales. Temptation is everywhere so… sticking to your essential list is
Calorie counting; where to start.
Counting calories …
How to lose weight with Basic Nutrition Programming
If your aim is fat loss, you should be looking at habits that will reduce your caloric intake ….