25 Best Nutrition Secrets

TMC believes there are some very good recommendations in here.

Here are a few:

3. Think before you drink. The average person drinks more than 400 calories a day–double what he or she used to–and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year! (To see more proof of how wayward beverages can utterly destroy your diet, check out the 20 Worst Drinks in America. Many of these drinks contain more than a day’s worth of calories, sugar and fat!)

5. Eat protein at every meal. Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.

7. Think fish. Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They’re high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer’s. Study participants who had high blood levels of DHA also performed better on noverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.

We encourage to read the rest of the article as it’s pretty solid.

Hope everybody had a great Labor Day Weekend!

MIHWCS

The Muscle Couple is down to the last 12 weeks before our first ever bodybuilding show.

For our readers who train at Las Vegas Athletic Club (LVAC) on Flamingo and 215, you’ve probably seen us with MR as he continues to shock us HIT style.

We’re now getting to the nitty gritty of our diet and preparation.

<NOTE>We obviously deviate from these diets at times due to the pressures of life and children.  We try as much as possible to adhere but sometimes it’s impossible.

Here is an Acronym Primer for our diets.

TDO: Training Days Only (We only consume or perform this on days we lift weights)

NTDO: Non Training Days (The opposite of above)

SBA&J:    Split Between Anh & Jay (We consume a shake or eat something together. Normally Jay will get a bit more than Anh due to size difference)

TMCM:    The Muscle Couple Mix (Protein, Liquid/Powder Carbs, and Glutamine/Creatine mixed together in Shaker Bottle consumed before and during training)

PWS: Post Workout Shake(Protein and Carbs consumed within 15-30 minutes post training)

CSTB: Cardio Stationary Bike (2x a day on Non Training Days and First thing in the morning on Training Days)

GTc: Green Tea Capsules

ALCARc: Acetyl-L Carnitine Capsules

EFAc: Essential Fatty Acid Capsules

VPXMD: VPX Meltdown Thermogenic Supplement

2:1: World’s First 2:1 Protein Bar-32gms Whey Protein and 15gms Carbs-6gms Fiber(More on this company in an upcoming blog)

Jay’s Diet-Supplement and Cardio Schedule

• 6:25am:      1st Thermogenic Dose VPXMD Cap/3GTc/3ALCARc/4 EFAc/
• 6:30am       CSTB-30 minutes with 20 mins of Intervals (5 Mins Warm Up and 5 Mins cool down)
• 7am:            3 Sets of Ab Wheel or Hanging Leg Raises  (Full Rectus Contraction Until Positive Failure)
• 8am:           Meal 1 (Shake -50gms Protein-30gms EFA’s-15gms Carbs) Vitamins-2gms C-800iu’s E-3 caps Bone Up
• 10am:         2nd Thermogenic Dose-1VPXMD-3GTc-3ALCARc-4EFAc-
• 11am:           2:1 Protein Bar
• 12:30:          Meal 2 (Tuna&Mayo-Broccoli/GreenBeans and Almonds)
• 1:30:             3rd Thermogenic Dose-1VPXMD-3GTc-3ALCARc-4EFAc
• 3pm:            2:1 Protein Bar
• 4:30pm:      Meal 3 (Tuna&Mayo-Broccoli/GreenBeans-Almonds)
• 6:30pm:      CSTB for 30 Minutes NTDO (Mon-Thur-Sun)
• 6:45pm        Meal 4 TMCM (SBA&J) 60gms Protein 30gms Carbs, 15gms Glutamine, 5gms Creatine)  TDO (T-W-F)
• 7:30pm:       Meal 4-Protein(Chicken-Ground Turkey-EggWhites-Lean Red Meat) and Salad/Green Vegies -NTDO
• 8:30pm:       Meal 5 PWS (80gms Protein and 50 gms Carbs-SBA&J) TDO (T-W-F)
• 9:30pm:       Meal 6-Protein (Chicken-Ground Turkey-EggWhites-Lean Red Meat) and Salad/Green Vegies TDO
• 10pm:           Meal 5 Cassein Shake with 1 Tablespoon of Peanut Butter NTDO (M-Thur-Sun)

Jay weighs 198 Pounds Currently at about 8% Bodyfat

Protein-225-275gms per day (1000kcals daily average)

Carbs-75-150gms per day (460kcals daily average) (Higher amounts on Training Days Only)

Fat-100-150gms per day (1125kcals daily average) (varies due to meat protein source)

Average Daily kcals

2584 @ 13kcals per pound of bodyweight

Depending on how fat loss progresses (ultimate goal of preserving maximum muscle mass) Jay will vary his kcals all the way down to 10kcals per pound.

He will also utilize brief periods of Intermittent Fasting and Caloric Restriction in the last 4 weeks if necessary.

10kcals per pound is not recommended for anyone other than a hardcore advanced dieter.  <More on extreme low calorie diets and dieting in an upcoming blog>

Please feel free to ask questions about any of this.

We’ve put links to the providers of some of the supplements we use as we find them high quality and cost effective.

If you end up ordering from them, please tell them The Muscle Couple sent you. (We don’t receive a single dime or profit from anybody we recommend)

MIHWCS

TMC with a quick blurb on a VERY PROMISING protein supplement just hitting the marketplace.

MusclePharm’s New Breakthrough Protein Supplement, MuscleGel, Set to Hit the Market | Business Wire.

“MuscleGel is one of the most revolutionary products to hit the sports nutrition market,” Bodybuilding.com President Jeremy Deluca said. “We are very excited to be the first retailer to carry the line and we have great expectations for this new and revolutionary product.”

“MuscleGel is the future of protein supplementation and protein has never been retailed this way before,” MusclePharm’s Chief Medical Researcher Dr. Jeffery Stout (Director, Metabolic and Body Composition Laboratory at University of Oklahoma) . “It is a high-quality protein supplement, it has a high absorption rate and, perhaps best of all, and it is convenient for the busy individual. This supplement answers a lot of needs for our consumers.”

We have not used this nor spoken with anyone who has.

It looks interesting and you can bet we’ll be back soon with a review and more information.  If anybody has used it, please feel free to leave a comment or send us an email.

MIHWCS

TMC recently noticed 24 Hour Fitness Centers selling Muscle Milk for $19.99 for a 2.47 pound jug. (This apparently isn’t a National Promotion so stop in to your nearest club and ask or look around for the promotion)

This is a GREAT DEAL!

It’s tough to ever find it below $22.99 even at the steepest mail order and web based supplement wholesalers. (And that doesn’t factor in shipping costs)

If you can find it available, our favorite flavor is Cinnamon Bun!

You can make amazing Protein Pancakes with this flavor and some diced Fuji Apples!

YUM!

MIHWCS

The Muscle Couple has to give some credit to Physique and Fitness Competitor Kini Kim for the “nuts and bolts” of this recipe.  We’ve added our own unique twists, but she helped a lot.

Kini will be competing in Culver City in a couple of weeks and she looks amazing with only about 15 days to go.  We’ll post some photos of her competition once we have them.

These Protein Pancakes are absolutely AMAZING!

• Low Carb
• High Protein
• Full of EFA’s
• Delicious

We guarantee you’ll love them and tell your friends!

INGREDIENTS

1. 3 Cups Egg Whites
2. 1 Cup of Oatmeal or 1/2 cup of Oatmeal and 1 packet of the Instant Low Sugar Oatmeal (your choice)
3. 1 handful of Raisins or more
4. 3 scoops of Muscle Milk Protein Powder (We like the Cinnamon Bun Muscle Milk protein powder)
5. 2 scoops of Whey Protein(We use Optimum’s Pro Complex)
6. 1 Apple(cut in small cubes)
7. 2-3 tablespoons of Udo’s Oil

INSTRUCTIONS

Mix all of the above ingredients into a blender. Spray pan with Non-Stick Olive Oil Cooking Spray.  Poor the pancake mix into a pan and put raisins on top. Cook at Medium temperature for about 1 minute per side.  You can also put other dry fruits into your own mix.

We sometimes like to put yogurt into the mix for added flavor.(Adding in will increase carbs and potentially unwanted or unneeded sugar)  To reduce carbs, take out the oatmeal or put very little in.

This is as healthy as you can get for your morning meal.

Please give them a try and let us know what you think.

MIHWCS

The Muscle Couple has been using this new Optimum Nutrition 100% Casein Protein flavor for about 3 weeks now.

We love it!

It tastes great and is perfect with a tablespoon of peanut butter blended together right before bed.

We recommend this product highly for supplemental casein protein.   For a refresher on the types of protein to consume and when, read our 3 part article “Protein for Dummies“.

You will also find these articles  at Gymtechnik.com

Stay tuned for an update from Anh after 10 days of dieting and cardio.

MIHWCS

The Muscle Couple is always looking around at the beginning of every year for new and exciting breakthroughs in the supplement industry.

We think we found one worth mentioning.

P28 High Protein Bread

Check out the Nutritional Label and you will see the protein grams are greater than the carbs.   A big positive in our eyes.

It also lists ingredients from oats, flaxseed, sunflower seed and millet and contains a solid blend of omega-3 EFA’s.   It’s cholesterol free and a good source of fiber as well.

We see this product as a great source of carbs and protein as a pre or post workout snack.   You can obviously also get additional protein when making healthy sandwiches adding leans meats like Turkey or chicken.

TMC envisions eating this toasted with Egg White in the morning.  Yumm.

You can order it at the link above.  We also assume it is/will be available at supplement discount sites online.

Feel free to leave comments on the blog letting us know what you think of the product.

MIHWCS

The Muscle Couple has received lots of requests from readers asking what my training partner Greg Gastelum is eating and when to have gained so much muscle mass in such a short time while utilizing Rest Pause training.

To provide the requested data, I’ve enclosed Greg’s own thoughts on the matter:

From: greggastelum@yahoo.com
Date: January 21, 2010 11:26:05 PM PST
To: musclecouple@gmail.com
Subject: Greg’s Diet

IMO, most people don’t know the importance of a what a diet is and the importance of how it influences your fitness goals.

80% of what you want your body to look like will come from your diet

20% is what you do in the gym

<TMC comment>Greg knows of what he speaks. 

Don’t get me wrong. Formulating a workout program and following it on a consistant basis is essential, but your diet is where the majority of results will be acheived. Each individual needs to figure out what their realistic fitness goals are and create a diet and workout program geared towards those goals. Diets and workout programs go hand in hand.  Whether its gaining, losing, or maintaing weight, you should identify what to expect in terms of your body and the changes it will go through during any of these phases of dieting.

My particular diet at this point in time is geared towards gaining size. “A gaining phase” that consists of 3-4,000 calories a day.

Every “real food” meal and protein shake consists of 60-70 grams of carbs 30-40 grams of protein and 20-25 grams of fat(EFA’ as often as possible)

I always have at least 3 “real food” meals a day. What I mean by “real food” is not protein shakes or protein bars. Real food is always best due to the body having to break down and metabolize the solid food which ultimately improves and speeds up BMR.

I only use protein shakes under the following conditions:

when I don’t have time for a real meal,

immediately after I finish a workout and want protein and carb nutrients to be absorbed quickly to replenish muscle glycogen,

or if I’m just too full from my previous “real food” meal to eat another.

Most people who are serious about training eat 6 meals a day consisting of 3 “real food” meals, and 3 meals consisting of protein bars or shakes.

Everybody wakes up and goes to bed at different times, so a general rule of mine is to eat every 3-3 1/2 hrs from the time of waking up, except after your post workout shake where u ideally want to eat a “real food” meal 1 -1 /2hrs afterwards.

GREG’S TYPICAL DIET DAY

7:15-7:30am. Due to the bodys “fasting” period during sleep, I have a protein shake as soon as I wake up for quickest absorbtion.

9:15am “real food” meal

12-12:30pm I have a protein shake/bar or if possible/willing/able to have a “real food” meal.

3:30-4:00pm “real food” meal.

5:30pm. Workout. I usually have a small protein shake (a shake consisting of half the carbs, proteins, fats)  before my workout. Essentially The Muscle Couple Mix

7:15pm post-workout shake.

830pmish “real food” meal.

11:30pm shake w casein type protein due to its slow absorbtion properties, then go to bed.

As you can see for yourself, Greg truly understands proper nutrition and is doing a great job with his diet.  It will be very interesting to see how much more improvement he makes over the next 2-3 months.

Feel free to ask questions or leave comments on the blog for Greg.  We will make sure he replies to any question relevant to his diet and exercise program.

MIHWCS

The Muscle Couple back again with another excellent stocking stuffer for the man or woman on your list who is a frequent exerciser.

Blender Bottle

We’ve tried many of the different bottles in the marketplace.

The Precision Engineered version found at Vitamin World is our favorite.  It never leaks, goes through the dishwasher over and over without shrinkage and always offers a perfect seal after adding your favorite powders.

Pick one up today through their website for cheap!

One more day until X-Mas!

MIHWCS

You didn’t think TMC would glorify just Creatine -did you? 

Glutamine is truly a wonder supplement and one not to be underestimated.  It has a wide variety of uses and applications.

The Most Important Supplement for Health and Fitness?

We’ll try and focus on it’s benefits to bodybuilders, fitness athletes and anybody trying to improve their health and fitness.

Glutamine is the most abundant amino acid in human muscle and is found in very high levels in most human tissue.  All forms of stress including trauma, surgery, burns, infections, fasting, malnutrition and EXERCISE deplete muscles of glutamine.  In fact the more severe the stressor, the greater the reduction in plasma glutamine in your muscles.  It’s been estimated that a severe trauma causes an immediate 50% reduction in muscle glutamine content.  Yikes!

Understanding this, you realize why Glutamine plays a major role in protein metabolism and acts as a direct regulator of protein synthesis.  We need our glutamine reserves constantly full to prevent catabolism and muscle tissue breakdown.  In times of sickness, disease or blunt force trauma(car accident, fall, debilitating injury etc) your body desperately needs increased glutamine stores to heal and regenerate itself.

Dr Mauro Di Pasquale in his book “Amino Acids and Proteins for the Athlete” recommends a dosage of 20-40 gms per day while healing from a traumatic injury or wasting condition. (the average daily production of Glutamine in humans is 50-120gms per day)

Let’s discuss glutamine and athletic performance.

Supplemental glutamine offers a number of advantages to athletes.

• It spares intramuscular glutamine leading to increased levels of muscle protein(bigger and harder muscles)
• Gastrointestinal and Immune Function is greatly improved
• It releases Growth Hormone and also up regulates other anabolic hormones conducive to maintaining a positive nitrogen retaining/anabolic environment

The Muscle Couple’s daily usage guide/recommendations are from what we know(personal use) and have read about using Glutamine.  It will be relative to the three population groups listed above. You should experiment yourself and obviously your intake should be dictated by what you can afford.

Bodybuilders/Fitness Athletes trying to gain muscle mass-15-25gms per day.  5gms in the AM, 15gms Before-During and After Training, 5gms upon going to bed.

Bodybuilders trying to get to competition bodyfat levels-35-50gms per day. -8-10gms 6x per day spread out every 2.5-3 hours.  (If you do this and your diet-cardio and training is on point, you won’t believe what happens to your body–few people ever do this due to cost and being impractical.)

Anyone trying to improve their Health and Fitness-2-5gms per day. Glutamine improves immunity, increases wound healing, stimulates protein synthesis, decreases tumor growth, decreases muscle catabolism and fights infection.

A couple of tips to understand when trying to figure out how much glutamine you are getting from your protein supplements (Whey-Casein etc)

Animal Protein-50% of the Glutamic Acid content on the label will represent your glutamine

Plant Protein-80% of the Glutamic Acid content

The Muscle Couple bottom line:

If you consume a high quality whey/casein protein supplement for 2 or more shakes a day, you are getting between 5 and 10 bioavailable grams of glutamine in your diet.  This is enough for most people trying to improve their health and fitness.

If you are embarking on a muscle gaining or shredding phase, it would be wise to purchase a couple of canisters of High Quality Glutamine Powder. Add tablespoons/scoops to your shakes or flavored water to hit the required dosage beyond the glutamine already in your protein formulations. There are multiple formulations on the market.  Make sure to buy from a reputable online source/manufacturer.

We would be very interested to know any of our readers results from using 35-50gms per day in a shredding phase.

MIHWCS