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Get 6 pack ABs: The Infographic

Get 6 pack ABs: The Infographic

Here is a quick infographic to help you get ahead in your quest for a proper physique.

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Infographic: 10 Relaxation Techniques to try ASAP

Infographic: 10 Relaxation Techniques to try ASAP

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Bananas: Ten Health Benefits

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Children and adults alike love sweet, nutritious bananas. Since bananas come neatly packed in their own wrapper, they are very portable. They may be eaten in their whole form, sliced into fruit salad or mashed and added to muffin and bread recipes. Frozen bananas can be added to smoothies in place of yogurt or ice cream. A serving size is one peeled medium-sized banana, about 7 inches long.

Calories

By eating a banana you can Indulge your sweet tooth without ruining your diet. A banana averages about only 110 calories.

Fat and Cholesterol

Bananas are naturally fat and cholesterol free. Use mashed bananas to substitute for some or all of the butter or oil when making cookies, for example, for a healthier treat.

Potassium

Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. According to Colorado State University Extension, potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise.

Vitamin C

As with many fruits, bananas contain a good amount of vitamin C. One banana provides about 10 mg of vitamin C, or about 15 percent of your daily recommended amount. Vitamin C boosts your immune system and cell health and improves the absorption of other nutrients such as iron.

Vitamin B-6

Since B vitamins are more commonly found in animal products, it may come as a surprise that bananas are an excellent source of vitamin B-6, also called pyridoxine. One banana supplies 35 percent of your daily B-6 requirement. Your body uses vitamin B-6 to grow new cells.

Manganese

Bananas are a good source of manganese, with one medium banana providing about .3 mg. Adults need between 1.8 and 2.3 mg of manganese daily. Manganese is necessary for bone health and metabolism.

Fiber

The USDA states that one banana has about 3 grams of fiber. Dietary fiber helps you feel fuller longer and keeps your digestive system running smoothly.

Other Nutrients

Bananas deliver small amounts of other vitamins and minerals as well. Bananas provide some iron, phosphorus, magnesium, calcium and vitamins A and E, folate, carotene and choline. Bananas also have very small amounts of many amino acids.  Something I love as a bodybuilder.

Carbohydrates

Your body uses carbs as a primary source of energy. Eat a banana after a workout to refuel. A banana with breakfast will start your day off right and will give you the energy to make it through to lunch without snacking.

Digestibility

Bananas are easy to digest. When you’re sick with a virus or indigestion, bananas can be an appealing way to get some important nutrients into your system without upsetting your stomach. Mashed bananas are also often used as an introduction to solid foods for babies.

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Infographic: How much sleep do you really need?

Infographic: How much sleep do you really need?how-much-sleep-do-we-really-need-infographic.png

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1 GRAM OF PROTEIN PER LB OF BODY WEIGHT: MY THOUGHTS.

1 GRAM OF PROTEIN PER LB OF BODY WEIGHT: MY THOUGHTS.

      Here’s something interesting: using various calculators to assess my needed protein intake daily, regardless whether for fat loss or mass gains- the amount was over 200 grams per day!

So let’s start with some basics:

Age: 37

Sex: Male

Height: 6 ft even weight: 268 lbs

Activity level: very active with moderate exercise and active job. This basically means that I’m on my feet all day at my job putting out fires and rarely sitting. I’m also in the gym 4 days a week, and lifting as heavy as I can.

The results were pretty similar from site to site and study to study: I need 261 grams of protein for fat loss versus 283 grams of protein for mass gaining.  That 22 gram difference isn’t massive. In fact I was expecting a 40 to 50 gram differential, guess that shows how little I actually know on this topic.

For me personally, I am trying to pack on some mass and then lean down.

Ideally I plan to gain 20lbs of muscle specifically and then trim down.

Currently, I’m carrying around 25 lbs of fat I’d like to lose so the math is something like this:

268lbs + 20lbs=288lbs+ (the likely gain of fat and water weight of some) 8-10lbs=

298lbs before trim down. After the mass gain phase an end weight in the low

260lbs is the goal with an 8% body fat count.

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Now I can already hear the screams saying I should trim down first for my joints, my health, and etcetera. However hear is something I always keep in mind: I know how to burn fat well. Further, if I raise my resting metabolic rate prior to attempting muscle gain it is harder for me personally to then pack on muscle.  The knowledge of your body is a key factor folks, never let anyone cookie cut you into a specific plan or set of actions.

The key factors I want everyone to take away are:

-Know your goals.

-Eat sufficient protein.

-Have a plan.

I’ve been 180lbs with an 8 pack and a single digit body fat count and I’ve been 200lbs with a 10%-ish body fat count.  I’ve also been a mass monster for my frame weighing in at 300lbs plus with a max bench in the 320s and the same for back rows etc.  At this point I simply want to get as big as I can with only over the counter supplements and a semi-healthy diet.  I say it that way because I know I want the size and a slightly “dirty bulk” doesn’t matter to me.  Now this is how I plan to achieve my desired results. You have to have your own goal and plan.  Just remember that what we have learned today is that you do need 0.7 to1.2 grams of protein per lb to lose or gain weight.  One other thing to consider is if you are carrying fat in excess, like my 25 or so lbs, then you may want to set your protein intake to your weight level minus that excess fat.

Example: John Doe weighs 280lbs with 20 lbs being excess fat.  John Doe should in this case aim for 1 gram per lb at 260lbs.

280-20= 260 grams of protein needed daily for his goals. Now if he is leaning out I’d wager 225 grams and if he is bulking I’d wager 265 grams. Again this is my meathead math and by no means an exact science or a recommendation based on science or medical training.  Seek out help by a professional.

As always do your own homework and GET BROLIC!

https://www.bodybuilding.com/fun/calpro.htm

https://www.mensfitness.com/nutrition/what-to-eat/protein-guide-maximum-muscle

https://www.builtlean.com/2012/12/24/protein-build-muscle/

http://www.acaloriecounter.com/diet/how-much-protein-per-day/

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