Advanced Concept - diet v2.

0 - MyRevolution

Search

Shop

Forum

Articles

Blogs

Exercises

Services

Contact

Advanced Concept - diet v2.0

10, April, 2010 Diet Brge Fagerli 13 Responses

After more testing, dialogue with "The Four Horsemen" (Martin Berkhan, Lyle McDonald and Alan Aragon), and the reading of several studies, I have come to the v2.0 of Advanced Concept - diet. In the first version was a lot that worked well, but something did not work quite as well. More on this later in the article, in the same way that I developed and improved Myo-reps, I will also further develop and improve the diet methods for optimal results.

Among other things, I consider it more prudent to focus carbohydrates before and after exercise - and even lower karbinntak higher insulin sensitivity, I have not been able to see any correlation between increased insulin sensitivity and increased aminosyreflsomhet. The advantages of focusing the majority of daily calories in the period after exercise outweigh the possible disadvantages of a rapid decrease in insulin sensitivity. I have otherwise reused much of the text from the first edition, and written about the passages that were needed to update, so I do not expect you to be laughed just as much of the dry jokes of mine when you read them a second time (or more). Before you continue reading I assume basic knowledge about diet and preferably should have followed Health & Fitness Concept - diet over a few weeks. When you have established you a "baseline" - some indication of how much calories you need to consume. Have you measured your progress along the way, you can now turn to a more solid diet plan with specific meals, where you adjust the composition and timing of them in an appropriate manner. Then I assume that you have both seen increases in strength, fat measurements (Slim Guide Fat pinch), energy levels and hunger - not based solely on what you scales shows. It's actually very common when you start to eat a more balanced diet Health & Fitness Concept that body weight is standing still, but fat percentage goes down and the strength increases. You will then have less fat and water retention, the muscles have saved more fuel in the form of glycogen, and it's probably also likely that you've put on muscle ... especially if you have trained Myoreps ... With the scientific foundation combined with practical guidelines I have developed, you can now experiment and adjust your way to a more effective diet. Unless you are lucky enough to have a handsome and brilliant coach like me who can tell you what to do and when to do it, of course ... Okay then, I'm not the most photogenic person, and tend to slam your head in all possible when I fainted me out of the gym after a particularly hard workout, but enough about that ... What do you want? What is the goal of training? Girls will have bouncy butt, flatter stomach, guys want bigger chest, biceps and six-pack. I wanted to take 40-rskrisen few years in advance and wish me red sports car and vacation in the Caribbean with a girl who has bounced butt and flat tummy. Having seen the latest Transformers movie, I sent wishlist to Santa on the silvery gray Corvette and a sweaty Megan Fox. Although I can not promise you all of this (and I've been a bad boy this year so Santa has certainly thrown wish list already) I can give you a powerful tool to get closer to your goals
Linn Vegard Linda Marianne Roo Tom Lars Arne Veronica Roger Filip Even Lisbeth Arild

MyRevolution p Facebook
Liker 4,830 personer liker MyRevolution.

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution with a cyclic variation of nutrients and a specific timing and sequence relative to the workout. You can also find several other articles on our website about how to work out the most optimal when you first coach.

The critical anabolic trigger - TRAINING

An accepted truth is that you should take carbohydrates and protein immediately after exercise for optimal recovery and development. But it really is optimal to consume 100g + fast carbs when you have only been trained and bench press and biceps? No, not necessarily. Much of the research on glycogen needs and fulfillment comes from studies of endurance athletes, and not training for strength and muscle building. A regular strength workout consumer rarely more than 30-60g of glycogen, unless we are talking about 2 hour sessions with tons of sets and reps that some professional bodybuilders follow. An estimate Lyle McDonald has given in several of his books, it is sufficient with about 5g of carbohydrate per 2 sets of 10 reps training, which obviously will vary the exercises you are using (base boost vs. Isolation exercises) and what reps area you work in (higher reps number of timber usually more glycogen). It is not good for strength or muscle growth to empty glycogen stores, so lavkarbdietter or ketogenic diet is not ideal when you want to build muscles. Glycogen status in the liver and muscles provide a variety of signals to the body that determines whether you are in an anabolic / uplifting or catabolic / catabolic state. As long as they are re-met the next workout is sufficient. The majority of research and practical experience suggests however that the majority of daily calories should be focused to the period after exercise. Immediately after exercise is the uptake of glucose as the highest - a result of increased insulin sensitivity and glucose uptake by muscle contractions via so-called GLUT-4 receptors. Insulin Sensitivity is a measure of how efficiently the nutrient absorbed into cells at a given insulin secretion. By having high insulin sensitivity in muscle cells (and low in fat cells) can affect nutrient partitioning positive, ie the calories you consume are used for recovery and building muscle rather than fat storage in cells. By avoiding glycogen mass and only consume protein and fat after training, increased insulin sensitivity is maintained for about 12-24 hours. As said in the introduction to the article, I have not been able to find anyone who indicates that it provides increased sensitivity for amino acids, and thus a better growth response - on the contrary, there are more advantages than there are disadvantages to replenish glycogen stores. One of them is that the signal AMPK inhibited faster. AMPK I talked about in part 1 of this article series on Myo-reps, it is an "energy sensor" that increases when the muscle for fuel, timber, and especially when training endurance training. This signal inhibits mTOR as the primary signal for muscle growth. Both by training in your daily form and avoid excessive training volume ( read article on autoregulation here ... ), and by focusing nutrient intake after exercise reduced AMPK and increases mTOR. With lower intake of carbohydrates will certainly see an increase in fat oxidation, but this does not appear to be significantly affected even if you consume carbohydrates - especially in a little

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution more normal amounts recommended here. It is not a matter of catching up gulping gainere or maltodextrin / dextrose-shaker with 100-200g carbs. Another protocol that has been shown to increase insulin sensitivity is periodically fixed - or intermittent fasting. You can read more on the side of Martin Berkhan ( www.leangains.com ). Intermittent fasting means to skip breakfast and eat a late lunch. Total fasting you then at least 12 hours, up to 16-18 hours. There are evolutionary reasons why people actually are not genetically built to start the day by eating breakfast, most people experience being tired and indisposed of breakfast and to be more alert and focused by not eating breakfast. It requires indeed some day fit if you have become accustomed to eating breakfast, which is connected with the rhythm of the hunger signal ghrelin to do. When you have adapted to the new pattern of eating feel however most just better and better. Optimally set interrupt fast with a small carbohydrate + protein meal 1-2 hours before exercise (or whey / whey isolate or BCAA amino acids which can be purchased here ... just before training), training, and so you consume the majority of daily calories in the first 1-2 meals with less carbs in the last 1-2 meals. Martin Berkhan and his clients maintain a low body fat percentage year round and build slowly but surely muscle mass and strength on intermittent fasting. Leptin also seems to be affected positively with periodic fasting and may explain why one can maintain a low body fat percentage without the typical side effects such as reduced combustion, dizziness, lack of energy. As we shall see later, there are several advantages to a lower meal frequency too, it's a big myth that you get higher combustion of eating 6 + meals a day - on the contrary, it is 3-4 meals stand out as a more appropriate meal frequency for both fat loss and muscle building.

Composition of carbohydrates, protein and fat

I have developed a model based on the so-called metabolic typing that I use when I set up diet and exercise programs. A paper on this will come at a later date, so I will only give a short summary here. In short, it is a fact that how you are as a person will determine how your diet looks like, and we can also say that your diet will affect you positively or negatively in relation to mental and physical performance. Many people will recognize themselves in both profiles of metabolic types, so look rather which of the types that best describes you, what you are DOMINANT in. You will see that when you start eating properly, you will gradually become more balanced between the two types, which is the ultimate purpose of this. You will naturally be able to switch between the sympathetic and parasympathetic system as needed. The two categories are dominant sympathetic and parasympathetic dominant.

Traits of a sympathetic dominant:

High insulin sensitivity combined with slow oxidation of glucose means that you are warm and stable high energy after a meal high in carbohydrates and / or sugar. Higher endurance and can withstand a lot of training, but can be burned with the combination of high intensity and high training volume. "Stayer" type that can follow a system for months without getting bored. Often analytical, logical, detaljoritentert and perfectionist who loves to plan and be prepared for all eventualities - "for what if something goes wrong." This can result in so-called "paralysis

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution by analysis" - they focus so much on the details that you lose the overall perspective. A man who wakes up early in the morning, cold easily, prefer to snack frequently rather than large meals. Have more stsug and not so much fancy salt and fat. If a sympathetic dominant eating salt and fat (like nuts), it is called a "trigger" and they find it hard to stop eating. A correlation between sympathetic dominance and eating disorders. An important factor to take into consideration is that sympathetic dominant have lower serotonin levels and high cortisol production. Carbohydrates are the food topic that increase serotonin and reduces cortisol. If a sympathetic dominant follows a lavkarbdiett serotonin levels will be even lower and the stress response increases even more. High amount of exercise, especially cardio, will also result in increased cortisol levels. High cortisol levels and higher water retention, so the sympathetic dominant following a lavkarbdiett will both be depressed because serotonin levels are dropping, and because it looks like you put on fat even though it practiced a lot and eaten (too) small. Paradoxically enough, it is those who have the benefit of carbohydrates that have the greatest tendency to cut them because they think there is something magical about lavkarbdietter. A sympathetic dominant should therefore eat more carbohydrates and less fat to thrive. Diets with moderate calorie deficit over time is better than harsh diets and lots of training. Starch, wheat and milk products better tolerated in this metabolic type.

Traits of a parasympathetic dominant:

Often, powerfully built, and with lower insulin sensitivity that allows a parasympathetic dominant being tired, listless and bloated after a meal high in carbohydrates and / or sugar. Note that the parasympathetic dominant may have high insulin sensitivity in the first place, but since the cells rapidly take up nutrients over time will end up with low insulin sensitivity - in extreme cases, type 2 diabetes Rapid oxidation of glucose and poor glucose control. "Sprinter-type" is explosive but have low endurance, and must therefore build up exercise tolerance over time. Like lifting heavy, but can burn out with much max boost and high training volume or high training frequency. Auto-control ( see separate article ) is about necessary for a parasympathetic dominant. Impulsive, like change, seeking action, seeking a reward in the form of results. Will soon get tired of following the same routine and the same program over time. Thinking globally and have greater perspective on things, by too much detail becomes overwhelming and you lose interest or give up trying to understand anything. B-man who likes to be awake at night and sleep throughout the morning. Parasympathetic is often warm and have hot flashes, especially after eating a protein-rich meal. Like to eat out quite satisfied, and sleeping better, eating a big meal before bedtime. Prefer salty and fatty foods, especially sweet and sour. Sweet foods, sugar, and high in carbohydrates, especially wheat products, the "trigger" for parasympathetic dominant and they can hardly stop eating when they first start. Dopamine levels are low and / or dopamine receptor sensitivity is decreased in parasympathetic dominant. Protein is the nutrient that stimulates dopamine topic best, so the diet should be dominated by the protein. This personality type is unfortunately often misdiagnosed with ADHD in children, even if it's just a sensitivity to sugar, wheat and carbohydrates (read: typical "healthy" cereals makes kids spin wild and unfocused). Starch, wheat and dairy products are not generally tolerated so well by the parasympathetic dominant. Sugar over stimulate them and just by changing their diet may experience, be a radical change in behavior and function.

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution Fats are used both as caloric ballast and to reduce blood sugar fluctuations of carbohydrates, but since the activity level may be lower and this metabolic type tend to put on fat, it must still be checked in total calorie intake. Parasympathetic dominant will work well on lavkarbdietter and ketogenic diets when your goal is fat reduction. Low fat (increases insulin sensitivity) and high training volume, however, requires a higher carbohydrate intake or regular oppkarbing. The lower fat content and higher amount of exercise, the more often oppkarbing or larger amounts should be included.

In practice
When the diet plan should be set up, we see first on your calorie needs. Maintenance Level've resolved by following the Health & Fitness Concept, or you have followed the calorie intake and compared with changes in body composition so that you have an idea. Or you can simply use a range of 30-33kcal per kg body weight, which is adjusted up or down according to how active your life is and how much training you have. At first, protein intake, and we will see in the next section. Then determined fat and carbohydrate intake, higher carbohydrate intake and lower fat intake and vice versa. This balances the both the metabolic typing, by looking at your energy needs, and not least by adjusting gradually in relation to your progress. Do not lock yourself in a static system, think flexibly and long term and give the body time to adjust before making changes. Once you make changes, cut a little here and add a little bit there, do not make radical changes where you do the total opposite of what you have done to date. Unless you've done so far has been totally idiotic, of course ... Net muscle growth is a function of protein synthesis (+) and protein degradation (-). Exercise and amino acids has the largest positive effect on protein synthesis, but we obviously also want to minimize protein degradation. See the following illustration:

How much protein and how often?

Although studies show a maximal effect on protein synthesis in muscle with only 20g protein, so suggest researchers in several studies that the hard train practitioners will also be necessary amino acids to support bones, joints, connective tissues, hormones, enzymes and immune system. When a high intake of protein is not harmful, and several things suggest that higher protein intake is beneficial, then I recommend this. Another benefit of a high protein intake is the so-called thermo-gene effect (TEF), which allows the body increases calorie consumption to metabolize protein, by as much as 20-30% per gram protein. Both to preserve muscle mass diet and to ensure enough building blocks for muscle growth, I recommend at least 2g of protein per kg body weight, and up to 3.5-4g per kg of body weight especially in a weight loss phase. This corresponds to at least 120g and completely up to 240g of protein for a woman of 60kg and at least 160g entirely up to 360g for a man of 90kg. By including Layne Norton showed in his presentation (see reference list), based on existing

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution and own research, there is a so-called refractory response when aminosyrenivene held high continuously over time. This means that protein synthesis is inhibited if the protein is too often. That is completely irrational and unproductive having to eat every 1.5-2 hours as many fitness athletes and bodybuilders do. Remember that higher protein intake in a meal will take longer to digest. In one study it was noted that as little as 30g casein (milk protein) added amino acids for up to 6-8 hours. This explains why one sees a higher net retention of protein in the body (ie muscle mass) of casein than with whey. Although fast protein sources provide a higher protein synthesis, this is of such short duration that aminosyreoksidasjonen increases (it is metabolized into energy), and set over a whole day is slower protein sources or a combination of fast and slow (MyoProtein is based on this science ), which provides the best results. I can guarantee that you will still see the supply of amino acids to your muscles 10-12 hours after a mixed meal with a large piece of beef, potatoes and vegetables. Studies on the so-called protein-pulsing gave 80% of current protein intake in a single meal, and at least in older women - as physiologically speaking, a resistance to amino acids - protein retention was as good or better than spreading it out for several meals. In younger women as it does not seem to be any great difference. Then we study at the University of Oslo in part Therese Foster Mathisen, which showed better increases in muscle mass with 3 meals vs. 6 meals, the same caloric intake. You can ask any question this study as it was also higher increase in body weight and fat mass, but this may be due to inaccurate or caloric surplus was higher in one group. It however points to an interesting trend. Finally, we have the aforementioned Intermittent Fasting protocol, where one takes all the calories within 8-10 hours, with a major part of the protein intake after exercise. There is nothing to indicate poorer muscle growth of it, rather the contrary. The final cost will add amino acids through virtually the entire fixed period. We also know that it takes up to 2 days of fasting before looking indication of the breakdown of muscle mass, the first 24 hours, it is primarily labile amino acids consumed. In addition to liver glycogen and fatty acids metabolized into energy, of course.

Practical guidelines for protein intake

Parasympathetic dominant, or diet with higher calorie deficit: 2.5-4g of protein per kg of body weight - equivalent to 150-210g for a woman of 60kg and 225-360g for a man of 90kg Sympathetic dominant, or construction phases with enough calories: 2 to 2.5 g protein per kg body weight - equivalent to 120-150g for a woman of 60kg and 180-225g for a man of 90kg A period of high protein intake should be followed by a period of lower protein intake to maintain sensitivity for amino acids. Night fixed period will help to restore this, and intermittent fasting (12-16 hours each day) will obviously have a more significant effect. You can also have a higher protein intake on training days, and less on training free days. First meal on a day of rest after a training can then be the main meal, with the highest intake of protein, protein synthesis will still be elevated after yesterday's workout. You stairs gradually protein intake during the day, and keep it relatively low in meals until the next workout. With 'fairly' I mean that for example, can reduce protein intake with something like 10-20% of training-free days, eat 200g on training days you can eat 160-180g on training free days. A study that was just published , and as I mentioned on the forum here ... showed that

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution training for a fixed period, the levels of several key signals for muscle growth (including p70s6k for those interested), compared with a carbohydrate rich breakfast 90 minutes earlier. Other studies show that intake of amino acids (with or without carbohydrate) just before training starts, gave better effect than the same intake soon after. The explanation for that amino acids before exercise is so important is that it takes time before the protein is digested and come out into the bloodstream, so the amino acids are available just when the training session is completed. This is quick and easy recording all amino acids BCAA (leucine, isoleucine and valine) - can be ordered ... and EAA (all essential amino acids). It does not hydrolyzed protein sources even if the manufacturers claim that they have some advantage, other studies actually show that these are not used for muscle growth but are absorbed into the intestinal wall and go to other tissues in the body instead. When administered by rapid amino acids an hour before training was aminosyrenivene already falling when the training starts, and it may be a refractory response by the industry stimulated stimulus "collide" with the exercise stimulated the stimulation of protein synthesis. This means that if you consume protein 30-60min before workout should be whey / whey protein isolate or a combination of protein MyoProtein, which takes a little longer to digest. It is yet unclear whether carbohydrates are needed before training for optimal response, but since it only requires 5-15g for blood sugar levels and increase your performance, it is not wrong to take a little piece of fruit before you get started. Some feel, however, that they get a blood drop and become tired by eating carbs before training, so try both and see what works best for you.

Nitro Fuel is the perfect workout drink!

Meal Frequency
For practical reasons, I recommend that you eat about every 4-5. Later that provides 5 meals a day - or 3-4 meals with 1-2 protein shakes / protein mixes / aminosyredrikker between meals. Alternative 3 meals spread over 8-10 hours in an intermittent fasting protocol. Protein intake is distributed fairly evenly between meals, but I can recommend that you consume a greater proportion of protein in the first 1-2 meals after exercise, and in the day's last meal. Let's look at two examples, with a daily protein intake of 200 grams. Example 4-5 meals Breakfast / meal 1: 25g Lunch: 25g 1hr before workout: 30g - possibly just before training: 10g BCAA After training: 30g shake with MyoProtein, then 40g in the meal within 1-2h after exercise - or 70g if you eat a big meal right after training. Before bedtime: 50g Resting day (180g protein):

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution Breakfast / meal 1: 50g Lunch: 30g Meal 3: 30g Meal 4: 30g Before bedtime: 40g Example with 3 meals 1-2h before exercise: 30g - possibly just before training: 10g BCAA After training: shake with 30g MyoProtein, then 50g in the meal within 1-2h after exercise - or 80g in one meal Meal 2: 40g Before bedtime: 50g Resting day (180g protein): Meal 1: 80g Meal 2: 40g Meal 3: 60g Parasympathetic dominant may consume more high-fat sources of protein from red meat, salmon and egg (and milk products if you can stand it). Wild game such as reindeer and elk are also beneficial, while pork is not considered to be the most optimal. Sympathetic dominant eat leaner protein sources such as quark, cottage cheese, chicken, tuna, cod and budgies. (Just wanted to see if you came with).

Fat
Fat plays an important role in the recovery, development, hormones, skin and cell structures. Despite the fact that free fatty acids, and especially certain saturated fatty acids, reduces insulin sensitivity - has the paradoxical enough an additive effect on protein synthesis. A study that illustrated this was done by the group to Tipton and Wolfe (To hear these two names often when protein research discussed). Three groups received either a cup (2.5 dl) skimmed milk, whole milk or skim milk with the same amount of calories as whole milk (about 4DL). Although there was more protein in total 4DL serving of skim milk, it was still higher protein synthesis with whole milk. They had no good explanation for this, but I have seen some related studies and got some tips from Wernbom, and the explanation seems to be the aforementioned saturated fatty acids, which, in addition to milk products is also found in eggs and red meat. Coconut fat is beneficial - particularly for frying and contains nearly 50% MCT - a fatty acid used for energy rather than being stored as fat. MCT can also be consumed in pure form - see our webshop . One-and polyunsaturated fatty acids (especially omega-3) will increase insulin sensitivity, and it is logical to eat more mono and polyunsaturated fats as insulin sensitivity after exercise reduced. The best sources of one-and polyunsaturated fats are: olive and olive oil, macadamia nuts and oil, avocado, almonds, walnuts, peanuts / peanut butter (beware of allergies). Omega-3 fatty acids obtained from fish oil (salmon, trout, mackerel) or fish oil and seal oil (Vital Arctic Oil). Organic meat from cattle fed only grass way has a much higher content of omega-3 and less of the inflammatory omega-6 fatty acid. You can also find omega-3 eggs in the grocery item, but eggs from free-range chickens are the best option. A study has shown that intake of 3 eggs per day produced better muscle growth and hormonal profile than consumption of 1-2 eggs (or none).

Practical guidelines for fat intake

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution

Do you have a lower carbohydrate intake due to lower insulin sensitivity, as parasympathetic dominant, high fat, or lower the amount of exercise and activity level: 1-1.5 g fat per kg body weight - the equivalent of 60-90g for a woman of 60kg and 90140g for a man of 90kg. Some parasympathetic dominant that react badly in carbohydrates but requires a lot of calories can actually increase up to 2g fat per kg body weight. Do you have a higher carbohydrate intake as a result of higher insulin sensitivity, as sympathetic dominant, low-fat, or higher amount of exercise and activity level: 0.5-1g fat per kg body weight - the equivalent of 30-60g for a woman of 60kg and 45-90g for a man of 90kg An even distribution between meals is preferable, but generally speaking, you can have a little less fat earlier in the day or meals high in carbohydrates, and more fat in the last 1-2 meals or the first meals if you work late and therefore consume more carbohydrates in the day's last meal. You can have more saturated fatty acids in the first meal after training and more one-and polyunsaturated fats in the last meals. For example, I like to eat red meat and / or eggs in the meal after training, and a large portion of salmon or chicken with avocado and 1 tbsp Vital Arctic Oil in the evening's last meal.

Carbohydrates
Carbohydrates increases glucose levels in the blood, which in turn increases the levels of insulin. Insulin has a minimal direct effect on protein synthesis, but plays a "permissive" role in the efficacy amino acids have on protein synthesis. Normal levels as a result of a complex meal provides maximum effect, inhibition of insulin will also inhibit protein synthesis, but supraphysiological doses for ingestion of a large amount of carbohydrates, for example, maltodextrin or dextrose will not increase protein synthesis more than that achieved with more normal levels. Amino acids thus has the most dramatic effect. What about protein degradation? If you remember back to the graph at the beginning of the article, we see maximal inhibition of insulin levels easily achieved with a regular meal (30mU / L) and no additional effect of meals with high carbohydrate content, corresponding to a pure glucose drink or fast carbs. Even a whey protein drink in about 30g achieves insulin levels which is double (40-50mu / L). Glucose will have a dampening effect on cortisol secretion, but acute and transient increase in cortisol is actually a normal physiological stress response including mobilizing energy. It is chronically elevated levels can cause problems. Do you have high cortisol levels, it's important to learn stress management and to control the amount of exercise and intensity of your - you are probably very close to being trained, if you do not already have it. Especially sympathetic dominant must be careful with the amount of exercise and ensure adequate carbohydrate intake during periods of great stress and exercise. And to have it said right away - you are NOT fat or carbohydrates by eating carbohydrates before bedtime. This is persistent myths based on misinterpretation of studies, addition she

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution studies in rats and mice. Read this article which shows that carbohydrates before bedtime is BETTER than carbohydrates for breakfast. In humans convert carbohydrates in very little fat, it requires large amounts over several days and / or an artificially low fat intake (below 10%). You put on fat by excessive calorie surplus. By eating more fat save more fat than you mobilize and burn. By eating more carbohydrates you mobilize and burn less fat, so is the total net result is the same - either store more fat or so you burn less fat. To a certain extent we can influence where the calories are controlled in the body, and that is the point with the Advanced Concept, but at the end of the day you simply make sure that the calorie surplus is not higher than what the body can utilize.

Practical guidelines for carbohydrate intake

Once you have found a total calorie intake and protein intake, you simply balance the fat and carbohydrate intake in relation to your circumstances and needs - primarily metabolic type and exercise / activity flow. Since there are so many variables that determine how much to eat of each nutrient should be considered guidelines only as a guide. As the Health & Fitness Concept, we can also use the Advanced Concept hunger, but here it is used to determine how much to eat at each meal, and not how many meals to eat. Feel free to have in mind how much you have trained and been active during the day, but you will soon see that hunger is a surprisingly accurate indicator. In relation to oppkarbing when you go on a diet, there are two approaches - whether you have one day a week of consuming large amounts of carbohydrates (and minimal fat), or you can actually have a sort of "mini-oppkarbing" by to do as mentioned here, to take a large amount of carbohydrates in dt first meal after each styrkekt AND the day's last meal - anything from 2-4 days a week. You will then adjust down the calories on the other days so you end on a total net loss on the week. I have no answer as to what is best for you personally, it's something I find on an individual basis when I work with a practitioner. The first meal after exercise ensures first to get in you proteinporsjonen, and then eat simply more food - primarily protein and carbohydrates - until you're good and hearty. Do you get hungry after just a few hours you know you could eat even more in this meal. Physiologically speaking, this happens because carbohydrates are absorbed and stored as glycogen, thus falling blood sugar and trigger hunger. If, however, you really tired and relax after your meal, you should consider eating less carbs and more protein, or to distribute karbmengden for several meals. Consider also that when you have more fat in the body that can be mobilized for energy, you will need less calories to meet energy needs. Rather, let the body use stored fat for energy as long as possible, and eat less food or total fasting the first few hours of rest days and the period before exercise - so you eat a filling after exercise so that incoming calories are prioritized for muscle building and recovery . When fat percentage is lower insulin sensitivity increase fat mobilization will be lower, and you'll both be more hungry and tolerate a higher carbohydrate intake. I would recommend focusing carbohydrates in the first meal after training AND the last meal , either evenly or you can simply let this regulate themselves by eating comfortably satisfied for each of the meals. On rest days with lower calorie intake, you can do this by reducing carbohydrate intake, and here I recommend the LAST meal always eat comfortably full, when you eat low carbs in the first meals. Parasympathetic dominance or lower insulin sensitivity means that you often get tired first part of the day when you eat a lot of carbohydrates in the first meal, try a meal with only protein and fat (fiber rich vegetables are ok).

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution Ingestion of carbohydrates for intensive training has been shown to reduce cortisol secretion and it does not require large doses. 10-20g is sufficient for normal workouts, but if you train long and hard - for example 1-2 hours kickboxing or football - so it might be smart to consume 30-50g before and during exercise. Nitro Fuel is formulated precisely for this purpose.

Let us assume 3000kcal for a man of 90kg

You are parasympathetic dominant and has set the ceiling protein to 300g (1200kcal) and fettintaket to 100g (900kcal). You have now left for 900kcal carbohydrates that give you 225g. This can be distributed as 25g before training, and 60-70g in each meal with three meals after exercise - or 50g in the first meal and 150g last meal. If you work late, you can allocate 50g meals earlier in the day, so 25g before training, and finally 150g in the meal after training which is also the last meal. On the day of rest reduces calories via carbohydrates and going down to 120g as you scale in the last 1-2 meals with most of the last meal. Selection of carbohydrate sources: As the Health & Fitness Concept recommended fruit and berries karbkilde, but you can and should use sources with higher energy density rice / rice cakes, potatoes and oats to get enough carbohydrates. Wheat Products mean I still should be limited or avoided altogether, but I can allow certain types of bread based on spelled (avoid mixture of spelled and wheat in most store bread) or sprouted grains - a process that breaks down and makes protein structures more easily digestible. Ezekielbrd are baked in such a method, and can be purchased at Helios and Healthy Life, or can be ordered from http://www.dengodebaker.no/ This bread has become very popular in the fitness community in the USA. You can use this process on their own with oatmeal. Soak them in lukewarm water with a few tablespoons of lemon juice over night, and cook for 5-10 minutes before you eat them. My favorite is to make a porridge where you touch after boiling with MyoProtein or M-factor protein powder , eggs, peanut butter or Cocosa. Season with cinnamon, possibly "gingerbread spices" (cardamom, ginger, cloves), rom-/mandel/vanilje-essens. Yes, my imagination knows no limits when it comes to food. I parasympathetic dominant and do like to find something new and exciting ... Spelt from lomp lomp Bows Bakery, made of potatoes and spelled flour can be purchased at most grocery stores, and can be used for different types of toppings - or lubricate a proteinmix out and eat like a pancake. Buckwheat - which despite the name does not have anything to do with wheat - can be recommended for baking (pizza, buns, pancakes / waffles). Mix it often with rice flour or cornstarch for a milder flavor, buckwheat may have a slightly distinctive flavor that not everyone appreciates just as happy.

How does this look in practice

Let's look at the example from earlier, and add carbohydrates and fat. You will naturally adjust the amounts depending on whether you want the calorie surplus or deficit, and the composition of carbohydrates and fats that suits you. And - do not think of this as a Slavic plan, this is ONLY an example to illustrate how to put the different nutrients in relation to the training session and on a day of rest, the essence of what I have discussed in the previous chapters. Example 4-5 meals - training day (200g protein)

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution Breakfast / meal 1: 0-30g carbs, 25g protein, 10-20g fat Packed: 0-10g carbs, 25g protein, 10-20g fat 1h before training: 20-30g carbs, 30g protein, 0-10g fat - possibly just before training: 10-20g carbs and 10g BCAA After training: 30-50g carbs (fruit) and 30g protein shake with MyoProtein, then 30-80g carbs and 40g protein, 10-20g fat in the meal within 1-2h after exercise - or 100-130g carbs 70g protein, 10-20g fat If you eat a big meal right after training. Before bedtime: 40-60g carbs, 50g protein, 10-30g fat If you exercise before you eat still more carbs in the meal after training, and the last meal. If you react negatively to a lot of carbohydrates in a meal benefits you carbohydrate intake even in meals after exercise and keeps you in the upper part of the range of fat intake. Sympathetic dominants would prefer more carbs and less fat at every meal, especially at breakfast. Resting day (180g protein): Breakfast / meal 1: 0-20g carbs, 50g protein, 10-20g fat Packed: 0-20g carbs, 30g protein, 0-10g fat Meal 3: 0-20g carbs, 30g protein, 0-10g fat Meal 4: 20-100g carbs, 30g protein, 10-20g fat Before bedtime: 20-150g carbs, 40g, 10-30g fat Example with 3 meals - training day (200g protein) 1-2h before exercise: 0-30g carbs, 30g protein, 0-10g fat - possibly just before training: 10-20g carbs and 10g BCAA After training: 30-50g carbs (fruit), shake with 30g MyoProtein, then 70-100g carbs, 50g protein and 10-20g fat in the meal within 1-2h after exercise - or 100-130g carbs, 80g protein, 10-20g fat in one meal Meal 2: 0-30g carbs, 40g protein, 10-20g fat Before bedtime: 30-100g carbs, 50g protein, 10-30g fat If you exercise later in the day moves simply Meal 2 before workout but with less carbs - you will then increase accordingly on the carbohydrates in the meal after training and before bedtime. Resting day (180g protein): Meal 1: 0-20g carbs, 80g protein, 0-20g fat Meal 2: 20-50g carbs, 40g protein, 0-20g fat Meal 3: 30-100g carbs, 60g protein, 10-30g fat

Ayna Kristiansen flex his biceps

Have you hung with so far?

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution Read through the article yet again and look at the examples, avoid hanging up too much in detail but look at the overall perspective - particularly for those who are sympathetic dominant. Try it on your own, and ask in our forums if you have any questions. Based on past experience, I recommend that you read through the article a third time you ask about something, chances are high that you will find the answer in the article. As I have explained, it is difficult to give more specific figures on the number of grams or food choices since it will be large variations from person to person. The most important thing is to start with a layout, and then adjust according to the results. Then I again remind you that you should not measure and weigh yourself every day, panic because you went up or down 300 grams (equivalent to a large glass of water), and then cut the calories in half while flying on a one-hour jog to compensate for all the fat you think you've put on. Have patience and make small changes. If you still want a customized plan and hand over the job of optimizing it to someone else, then it is of course where I come in, and you can find information about PT-service on this page: http://myrevolution.no/tjenester/ Kiss, stroke and hug the next time. Brge A. Fagerli Coach MyRevolution Team www.MyRevolution.no References: Layne Norton: Optimal protein intake two support maximal protein synthesis and muscle yvind Hansen, Foster Mathisen Therese, Raastad Truls, The effect of meal frequency on body composition during 12 weeks of strength training. 12th Annual Congress of the ECSS, 11-14 July 2007, Jyvskyl, Finland Deldicque L, De Bock K, Maris M, Ramaekers M, Niels H, Francaux M, Hespel P., Increased p70 (s6k) phosphorylation during intake of a protein-carbohydrate drink follo wing resistance exercise in the fasted state., Eur J Appl Physiol . 2009 Nov 18 Greenhaff PL, Karagounis LG, Peirce N, Simpson EJ, Hazell M, Layfield R, Wacker Garden H, Smith K, Atherton P, Selby A, Rennie MJ., Disassociation between the effects of amino acids and insulin Wed signaling, ubiquitin ligases, and protein turnover in human muscle., Am J Physiol Endocrinol Metab. 2008 Sep; 295 (3): E595-604. Epub 2008 June 24 Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD., Milk ingestion stimulate net muscle protein synthesis Following resistance exercise. Med Sci Sports exerc. 2006 Apr; 38 (4) :66774 Kevin D. Tipton, Blake B. Rasmussen, Sharon L. Miller, Steven E. Wolf, Sharla K. OwensStovall, Bart E. Petrini, and Robert R. Wolfe, Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle two resistance exercise, Am J Physiol Endocrinol Metab Vol 281, Issue 2, E197-E206, August 2001 M. Beelen, M. Tieland, AP Gijs, H. Vandereyt, AK Kies, H. Kuipers, WHM Saris, R. Koopman, and LJC van Loon, Coingestion of Carbohydrate and Protein Hydrolysate Stimulate Muscle Protein Synthesis during Exercise in Young Men, with No Further Increase during Subsequent Overnight Recovery, J. Nutr., November 1, 2008, 138 (11): 2198-2204. D. R Moore, J M. Robinson, J. L Fry, J. E Tang, E. Glover, S. B Wilkinson, T. Prior, M. A Tarnopolsky, M and S. Phillips, Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men, Am. J. Clinical Nutrition, January 1, 2009, 89 (1): 161 - 168 R. Koopman, M. Beelen, T. Stellingwerff, B. Penning, WHM Saris, AK Kies, H. Kuipers, and LJC

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution van Loon, Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis, Am J Physiol Endocrinol Metab , September 1, 2007, 293 (3): E833 E842. Harber MP, Schenk S, Barkan AL, and JF Horowitz, Effects of Dietary Carbohydrate Restriction with High Protein Intake Protein Metabolism Wed and the somatotropic Axis, J. Clin. Endocrinol. Metab., September 1, 2005, 90 (9): 5175-5181 5175-5181. MJ Drummond, HC Dreyer, CS Fry, EL Glynn, and BB Rasmussen, Nutritional and contractile regulation of human skeletal muscle protein synthesis and mTORC1 signaling, J Appl Physiol, April 1, 2009, 106 (4): 1374-1384. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, and Wolfe RR, Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise, Am J Physiol Endocrinol Metab, January 1, 2007, 292 (1): E71 - E76. Dimopoulos N, Watson M, Sakamoto K, Hundal HS., Differential effects of palmitate and palmitoleate Wed insulin action and glucose utilization in rat L6 skeletal muscle cells., Biochem J. 2006 Nov 1; 399 (3) :473-81. Rivas DA, Yaspelkis BB 3rd, Hawley JA, Lessard SJ., Lipid-induced mTOR activation in rat skeletal muscle reversed by exercise and 5'-aminoimidazole-4-carboxamide-1-beta-Dribofuranoside., J Endocrinol. 2009 Sep; 202 (3) :441-51. Epub 2009 Jul 2 Andrew Creer, Philip Gallagher, Dustin Slivka, Bozena Jemiolo, William Fink, Scott Trappe, Influence of muscle glycogen availability Wed ERK1 / 2 and Akt signaling after resistance exercise in human skeletal muscle, J Appl Physiol 99: 950-956, 2005 Churchley EG, Coffey VG, Pedersen DJ, A. Shield, KA Carey, D. Cameron-Smith, and JA Hawley, Influence of preexercise muscle glycogen content Wed transcriptional activity of metabolic and myogenic genes in well-trained humans, J Appl Physiol, April 1, 2007, 102 (4): 1604-1611. Bell JA, Volpi E, Fujita S, Cadenas JG, Sheffield-Moore M, and Rasmussen BB. Skeletal muscle protein anabolic response to Increased energy and insulin is preserved in poorly controlled type 2 diabetes. J Nutr 136: 1249-1255, 2006. Biological G, Tipton KD, Klein S, and Wolfe RR. An abundant supply of amino acids Enhance the metabolic effect of exercise Wed muscle protein. Am J Physiol 273: E122-129, 1997. Borsheim E, Aarsland A, and Wolfe RR. Effect of an amino acid, protein, and carbohydrate mixture on net muscle protein balance after resistance exercise. Int J Sport Nutr exerc Metab 14: 255-271, 2004. Borsheim E, Cree MG, Tipton KD, Elliott TA, Aarsland A, and Wolfe RR. Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. J Appl Physiol 96: 674-678, 2004. Borsheim E, Tipton KD, Wolf SE, and Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab 283: E648-657, 2002. Host HH, Hansen PA, Nolte LA, Chen MM, and Holloszy JO. Glycogen supercompensation masks the effect of a training-induced increase item in GLUT4 Wed muscle glucose transport. J Appl Physiol 85: 133-138, 1998. Host HH, Hansen PA, Nolte LA, Chen MM, and Holloszy JO. Rapid reversal of adaptive Increase in muscle GLUT4 and glucose transport capacity after training cessation. J Appl Physiol 84: 798-802, 1998. Ivy JL, Frishberg BA, Farrell SW, Miller WJ, and Sherman WM. Effects of elevated and exercise-reduced muscle glycogen levels Wed insulin sensitivity. J Appl Physiol 59: 154-159, 1985.

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution Garcia-Roves PM, Han DH, Song Z, Jones TE, KA Huck, and Holloszy JO. Prevention of glycogen supercompensation prolongs the increase item in muscle GLUT4 after exercise. Am J Physiol Endocrinol Metab 285: E729-E736, 2003.
Share

19

13 Responses

Tracking the right things: Food 02, January, 2011 at 10:59 | Permalink
[...] A month back about macro-nutrients, protein intake and such, but then Brge Fagerli published his "Advanced Concept Diet" (English translation) wooden Summarizer and Expands on everything I was going to talk about so I [.. .]

Brge's Pancakes - MyRevolution 13, January, 2011 at 12:49 | Permalink

[...] Fat perfect for breakfast or indeed to eat after a workout instead of protein shake! (See Advanced Concept article ...) Enjoy! Brge A. Fagerli Coach MyRevolution Team Leave a Reply Click here to cancel reply.Name [...]

10 key factors for better progress on the diet - MyRevolution 02, February, 2011 at 3:29 p.m. | Permalink
[...] Joke for those who took it). I have also written about this strategy in the latest version of Advanced Concept article here ... Martin Berkhan drag 270kg in the deadlift and hold a shape year round on both himself and his [...]

Optimal diet 09 March, 2011 at 5:20 p.m. | Permalink

[...] [...]

Eat carbs in the evening for better results - MyRevolution 26, April, 2011 at 6:37 p.m. | Permalink
[...] Results focusing carbohydrate intake to a) after training and b) later in the day, also read Advanced Concept for more information. An additive benefit of carbs for the last meal is better quality sleep, [...]

Espen Nordhagen 15, June, 2011 at 6:55 p.m. | Permalink | Reply

Incredibly good and informative article Brge!

Therese tests! | Planned repeated repetitions 09 July, 2011 at 11:21 | Permalink

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution

[...] You may have read - if not you can read it here It builds on two previous articles "advanced concept" and "Eat carbs in the evening for better [...]

Anonymous 22, August, 2011 at 10:25 p.m. | Permalink

[...] [...]

Fredrik 30, August, 2011 at 10:31 | Permalink | Reply

Hey. Good article! These with sympathetic and parasympathetic dominant, you have books or articles one can read more about this?

Fredrik 30, August, 2011 at 12:16 | Permalink | Reply

Forget it, read on the forum about metabolic typing now ..

Optimal protein intake and meal frequency to support maximal protein synthesis and muscle mass "THEblog 31, January, 2012 at 11:21 p.m. | Permalink
[...] http://myrevolution.no/s/advanced-concept-kosthold-v2-0/ [...]

Korn, good or bad? Today's links! "THEblog 11, March, 2012 at 11:21 p.m. | Permalink
[...] http://myrevolution.no/s/advanced-concept-kosthold-v2-0/ [...]

Sindre 12, April, 2012 at 11:23 p.m. | Permalink | Reply

Will not get over how good it is here!

Leave a Reply
Name

Email

Website

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]

Advanced Concept - diet v2.0 - MyRevolution

Comment

Post Comment

Previous Entry: Auto-adjustment for optimal increases in strength and muscle mass Next Entry: Health & Fitness Concept - Diet

Supplements and Exercise

Home Protein Powder Fatty acids / Omega-3 Fat burning Vitamins mm Energy Creatine Protein Bars / Snacks Gainer / Meal Equipment Books / DVD PT Services

All rights 2006-2011 MyRevolution - Carl XV `s gate 19-3150 Tolvsrd

Design and development: Espen Espelund

file:///C|/Users/Utilizador/Keitas%20Documents/My%20Ebooks/MYO-REPS/Advanced%20Concept%20-%20diet%20v2.0%20-%20MyRevolution.htm[12-02-2013 17:15:20]