Effects of Macro-nutrients... part II

So, i've been extremely interested in trying to find out the effects of different macronutrients in relation to body composition. Do you really have to have certain amounts of carbohydrates/fat/protein to get ripped while making sure lean muscle mass is stored?

Well, i've been peaking around the scholarly articles online and have found some interesting results.
Today I found an article and this article was particularly interesting because for the longest time I actually thought that that the higher protein diets are the most beneficial, and don't get me wrong. This little article didn't completely change it for me just yet. I do understand that this is a very understudied subject because the health industry, cattle farmers, and any other protein source cash earners are obviously not going to support such scientific studies. This kind of studies will have to be done by some people trying to upset the growth of these companies... But anyways enough of those politics.

Back to the case study, the study showed that rats gained a slight advantage in the lean mass category, where as the fat mass actually was limited/declined. WHAT?!

Did you say gained muscle and burned fat at the same time?! i thought this was only possible in obese or beginning untrained individuals. Wait, those rats had to be fat right?! No, these were actually normal rats fed two different diets.

1. High protein, same calories
2. Low protein, High L-Arginine

This is quite interesting.. a micronutrient taking the place of protein. The results ended up being surprising. Well, these Argnine levels were showed to be about 0-8g/ per BW. So obviously this is not a cheap supplementation and I would rather just eat protein shakes.

But, this is one of the first studies on this topic and it showed interesting results. I am wondering if protein powder is even necessary anymore (in which case its not... its just a nice cheap way to get your protein in without spending hundred of dollars on chicken and meat.


Links
http://www.springerlink.com/content/e6l80v5002242g85/
http://suppversity.blogspot.com/2012/01/tale-of-macro-micronutrient.html

Is Sugar the reason your fat?

Am I fat because of sugar?!

No... your not, its because you eat too many calories. Its that simple, and its sad how difficult the fitness industry makes it seem like its all of these different things. Its because your not drinking protein shakes, your not working out six days a week with this famous bodybuilders plan, your not taking hydroxycut, blah..blah..
The truth is, your calories are out of whack, and its not sugar. Sure, sugar releases insulin... but what is insulin anyways?

Insulin...What is it? 

Well insulin is a chemical in your body that is secreted once food is released in your body, its a storage hormone, and no matter what you eat, your body will release insulin. Of course, their are boundaries to that statement because if your diabetic, your insulin is injected through a needle. But in any case, lets assume your not diabetic. So, insulin is released and all of a sudden the sugar you just ate is turned into fat and stored! Right? No. Stupid magazines say this. Their is actually no reason your body would store sugar over apples. Apples are full of nutrition and vitamins. Why would a voided food like sugar be automatically stored? Will this help us with survival? No... But sure sugar is easier to break down than an apple, but why would our body break it down if we weren't going to use it/store it? Our bodies would just poop it out if that was the case.

The fact is, calories are what are being stored to keep our body warm and pumping blood. Our bodies are like a furnace or a factory. We put fuel in and our body shuttles that fuel to whatever part of the body that needs it the most.

Have a cut? Fuel goes there to heal it. 

Sore from lifting a bed or something? Your body puts fuel there too.

Your brain is trying to think through a problem... Yup fuel

So its actually all about calories in and calories out. Its not all about sugar and low GI foods and all of that crap. I remember reading on the "GI Tract" site that the FDA created. Guess what was a High GI Food?

WATERMELON?! Okay what is this shit, so watermelon is suppose to make you fat? A fruit from earth and apparently spikes your insulin and all of a sudden you get fat. Yeah... right, so i never bought into that crap. I actually go on diets full of ice cream, frozen yogurt, french toast, popcorn, fried chicken, and croissants! Wow... I must be fat, right?

No, that is not the case, and I actually train people to eat normal but be conscious of their macros, which is a nickname for Macronutrients (Protein, Carbohydrates, and Fat). This is important because of nitrogen balance, and in order to have a good body composition, you must have an adequate source of protein, fats, and carbohydrates. I am not telling you to go eat dougnuts all day... but you shouldn't be scared of having a slice of pizza every once an a while, or a beer... Go do it, as long as your relatively healthy and your getting your correct proteins in. 

Heres a study showing the results of what sugar does to your body

http://www.jci.org/articles/view/111533

And then to end on this quote by a doctor, this should get you going on what i mean exactly,

"Everything in moderation," she says. "We are blaming individual sugars or individual fats when we should be focusing on calories. If someone drinks a 64-ounce soda, who cares if it is high-fructose corn syrup or cane sugar? It's still about 800 calories."

Thanks to Madelyn Fernstrom, PhD, CNS.

Tired of the bullshit?

I feel like I am constantly blessed with listening to others blab on about bullshit. Everyday, i sit their and nod my head and act like they are really insightful. After they stop talking, i contemplate on whether to believe the person or not. More often then not, i don't because in today's society, especially in college, the majority talk a big talk but don't know shit in reality. Research studies are now my new best friend on debunking this crap.

However, i do believe some people but that only happens when three or more sources start to tell me the same exact thing. Sure, the internet is vast and google spiders lurk in all corners of the web, but if three RELIABLE sources tell me that intermittent fasting is the shit... then well, its probably the shit.

Some sources that i think are reliable are...
Aran Alagon
Lyle Mcdonald
JC Dean
Martin Berkhan

All of these guys know their stuff an i wish someday, i'll achieve the level of success in fitness that they have. The new fleet of nutritionists and trainers are becoming more and more self disciplined rather than university approved, and i like that. A LOT. Why?
Because it means i can put my foot in the door with my enormous motivation skills. So, in order to make this post more meaningful, i wrote this post to introduce you to a new way to look at fitness.

Whenever i open my mouth around friends or family about fitness, they roll their eyes and are like "oh god... why cant you be normal" ... Wait, what is normal in america? Go out to bars drink a bunch of beer, eat pizza, then wake up at noon the next day, jump on the couch and plug on the tele? Wow, America is a worthless heep of crap if that is the answer.

To me, you can still have fun out and drink a bunch WITH fitness goals. Its not like everyone needs to be as investive in health and nutrition as i am. I enjoy researching new techniques and learning about all the myths that have become in todays society. So, why not just go for a run or maybe even lift with some of your drinking buddies. You don't need to make loud noises or wear tank tops, or even have all the "fitness gear".
Hell, just because you workout, doesn't mean you have to give up anything... It is simple, go to the gym push harder each week, just a tad more, add a rep to one of your lifts or add a 2 1/2lb weight to your bench press.

All i am trying to say, is if you put in a little extra time at the gym (I am just asking for 1hour a day, 3 days a week), and that little bit of time will completely change your life. You'll begin to stop being sick, you will lose a pant size or two, you will have natural energy (good by coffee!!), and your mood will never swing anymore. And all it takes is three hours to completely rewire your body for the better?

So, why roll your eyes at me when all i am trying to say is take 3 hours out of your 168 hour week!! Keep on drinking your beer and just enjoy your weekends, then during the week, run over to the gym and bust out an hour of working out before work. In the end you'll wonder why it took you so long to get in the gym.

Just another thing i wanted to add, Why would so many people be in the gym and paying the amount of money they do if it wasn't fun? Do you really think every single person goes to the gym looks like Arnold? Do you think every girl who lifts weights turns into Ronnie Coleman? No... This isn't the case, to look like either of the two, you will need at least a DECADE of pure lifting, countless stashes of steroids, 9 hours of sleep a night, and about 1.5 - 3 hours a day of lifting. So, unless you plan on juicing, girls and guys should have no way of thinking about getting too "big."