Micro-nutrients vs Macro-nutrients??

Source : Quest for Muscle
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Nutrition is defined as the science of food and its relationship to health. Food is composed of a wide distribution of nutrients, which have very specific metabolic effects on the human body. Some of these nutrients are considered to be essential while others are considered to be non-essential.

Essential nutrients are nutrients that cannot be synthesized by the human body and therefore must be derived from food sources. Essential nutrients include vitamins, minerals, amino acids, fatty acids and some carbohydrates as a source of energy. Non-essential nutrients are nutrients which the body has the ability to synthesis from other compounds, as well as, from food sources. Nutrients are generally divided into 2 categories, macronutrients, and micronutrients (Merck Manual 2).

Macronutrients constitute the majority of an individual’s diet, “thereby supplying energy, and the essential nutrients that are needed for growth, maintenance, and activity” (2). Macronutrients include carbohydrates, proteins, fats, macro minerals, and water. Carbohydrates, proteins, and fats are interchangeable as sources of energy, with fats yielding 9 calories per gram, and protein and carbohydrates each yielding 4 calories per gram. For more information on carbohydrates, protein, fats, macro minerals and water please refer to Nutrition Part II Carbohydrates, Nutrition Part III Protein, Nutrition Part IV Fats, Nutrition Part V Macro Minerals and Nutrition Part VI Water.

Micronutrients are vitamins and trace minerals. Vitamins and trace minerals are labeled as micronutrients because the body only requires them in very small amounts. Vitamins are organic substances that we ingest with our foods, and that “act as catalysts, substances that help to trigger other reactions in the body” (Schwarzenegger 674). Trace minerals are inorganic substances that once ingested play a role in a “variety of metabolic processes, and contribute to the synthesis of such elements as glycogen, protein, and fats” (675). For more information on vitamins and trace minerals please refer to Nutrition Part VI Vitamins, and Nutrition Part VII Trace Minerals. 

9 Days in...

190.3 lbs with 13.1% bf ----

Not bad... I think at least
6 more pounds to go and hopefully be able to get down to 11% BF range- body end of the month.

eat right - drink water - exercise - and never/never/never starve yourself!


OH and this is the 100th post I have on this blog... wow wow wow~

Morning Cardio on an empty stomach? Be sure not to burn muscle!

Re blogged from - SOURCE : bodyproud


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Health and Fitness Tip of the Day - January 30th, 2009

Morning fasted state cardio is a common technique used by physique competitors to drop body fat. While this technique can be very effective when used properly, it can also result in significant muscle loss if done incorrectly.

Durning the hours when you're sleeping and no calories are coming in, your blood sugar levels drop and your cortisol levels increase in response. First thing the morning, your cortisol levels are generally the highest they will be all day. One primary function of cortisol is to trigger your body to switch to stored sources of energy when your circulating glucose levels drop. The problem with this is that cortisol can trigger both fat and muscle protein to be burned for fuel, depending on the energy demand.

Beginning a cardio session first thing in the morning when your cortisol levels are already at their highest can result in significant amounts of muscle protein to be burned for fuel in addition to body fat.

There a few simple things you can do to prevent muscle loss during morning cardio sessions without affecting the fat burning results from your training.

1. Drink 1 scoop of Whey Protein with water 15 mins prior to your morning cardio session.
This one scoop of protein first thing in the morning will immediately begin dropping cortisol levels and reduce the risk of burning muscle. This infusion of protein and amino acids will not reduce the effectiveness of your fat burning, but can definitely help you save your muscle.

2. Drink a fast digesting amino acid drink such as XTEND by Scivation during your cardio session.
XTEND is a blend of the amino acids Leucine, Isoleucine, and Valine along with other nutrients that helps increase endurance and recovery. This steady stream of amino acids will also prevent cortisol elevation from reaching levels that can result in burning muscle.

3. Limit the duration of fasted state cardio sessions. By keeping fasted state cardio sessions to below 30 mins, you can significantly reduce muscle burning. I recommend using short 20 minute interval cardio sessions for morning fasted state cardio, followed later in the day by a longer duration steady state cardio session.

4. Be sure to get in your post workout nutrition IMMEDIATELY following any morning fasted state cardio session. Post workout nutrition should include a combination of complex carbs and protein to get blood sugar levels back to normal and to kick start the recovery process from your training.

It's important to remember that the goal of morning fasted state cardio is to kick start your metabolism first thing in the morning. It's NOT the amount of calories you burn during this cardio session that matters. The important thing is the elevating effect of the morning cardio session on your metabolism throughout the day after your training session.

Train smart, as well as hard, and you'll get the best possible results!

Update -

09.03.11 - updated photo- 

My body doesn't seem to improve as much as I want it to... or grow as fast as I want it to...

well I guess I'm expecting too much in such a short period of time. I call this - 3 years development - since I'm not going to be happy with what I have for another couple of years. I keep telling myself that it's only been a year. only one year. And I was not really strict on diet- 

I've gotten alot stronger. A LOT stronger than when I first started. 

dumbbell press 110lbs - rep

bench press 265 - rep

dumbbell curl 40lbs

dumbbell shoulder press 80lbs

barbell row - 155lbs

so strength had definitely improved and so did endurance 

it's just that I can't really tell if my body is shaping right... 

I don't like how my body is not symmetrical especially chest is not even... 

and my head is too big and arms and legs are too short... well that I can't change - but I keep on complaining. 

September 3rd and I am at 190.8lbs got 26more days to lose 5.8lbs but I won't stop at 185... I'll try to lose as much fat as possible in this month and hopefully start to shape my body better... I need to hit mid section so much - I am FAT!!

Great Tutorial channel

http://www.youtube.com/user/timdonahey
-> this channel has lecture/tutorials from Mark Rippeote and he has some great stuff to tell you on how to properly exercise and train. What's important and what NOT to do.

Squat
Deadlift
Powerclean

three exercises that requires most proper form and technique to train right and not injure yourself.

-how to properly perform squat-

-how to properly perform deadlift-

-how to properly perform powerclean-

30days- starts now!

September 1 - September 30

14lbs to drop so about .5lbs a day. not hard... not hard... not hard... not hard

but I will get bigger in a month! photo of current body will come soon-

5eggs: 4egg whites 1whole egg

1 canned tuna in water

small scoop of brown mixed rice

3eggs 

1 fish fillet

1 yellow bell pepper

NO SALT NO PEPPER

so it starts tomorrow-- ?

NO IT STARTS NOW!

So here it is... 198.8 with 14.5% body fat this morning and I gotta be down to 185 by end of September. Cutting down carbohydrates and adding much more cardio to my routine.I can do it! 14lbs in 30 days - I'm not going to be starving myself if that's what you are thinking cuz I'm going to BURN IT!

---not going back to this---

I did not think it through...

So I made a bet with few of my friends... it's for the month of September.
So, from 9.1.11 ~ 9.30.11
two of the guys will not be drinking any alcohol
one guy will not be eating any fried food
and I... the dumb one needs to lose weight and get down to 185. I though... I was at around..... maybe.... 194... and 9lbs won't be so hard to lose. But, I got home today and got on the scale to see how much of weight I really need to lose...
and I was at 199.85.... WHAT?!?!?!!?!???

Yes, Yes, I have been eating chicken fried steak, twice last week... chipotle burritos, twice last week... and had 4 slices of papa johns pizza today... and had Steak twice last week, including one for dinner yesterday and I guess for the breakfast this morning as well...

So Yes... I have been eating a little bit too much- but I wasn't planning on cutting down anytime soon- I was thinking about 'bulking' this time around... but I didn't think enough before I put my bet against the guys...
I mean I do get free Rangers tickets to the post season if I keep down my weight to 185 in a month. I really think it's harder for the other guys to NOT drink and NOT eat any fried food- because Joel, and Bokchoy drink everyday... literally everyday. and Matt gets of work late and only thing that's available late night are fast food places..... but it is honor system and I can not follow them around every single day or ask them every single time "did you drink?" "did you eat fried food?"... but on the other hand- I will have to get on a scale and see how much I weigh.... on the 30th of September.... It is really unfair... now that I think about it... hahaha

I guess it's time to get back in to my cardio focused workout routine-

I just checked my entry from 8.3. and it says I was at 185 with 12% bf... wtf? how the f*** did i gain 14 lbs in less than a month?!? I am really ashamed of myself right now... gotta get back to it!

9.30.2011 - I'll be down to 185 and hopefully more!

Best way to eat Canned TUNA

Source: BodyBuilding.com
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Tuna has long been a favorite protein source for bodybuilders, dieters, and other athletes. It's cheap, fast, portable, and pre-portioned into convenient sizes. Did I mention it was cheap? The fact is, it is a great source of protein and omega-3 essential fats and it makes a great snack too.

Solid white albacore can taste great all by itself if it fits your budget. If not, here are a few "straight outta the can" recipes you can use to bring a little life into your next can of tuna (or canned chicken).

Straight Outta The Can Recipes

Lemon Pepper Tuna:	Lemon juice and fresh ground pepper or sprinkle with lemon pepper seasoning
Balsamic Tuna:	Balsamic vinegar and fresh ground pepper
Mustard Dill Tuna:	Dill, 1 tbsp mustard, and chopped celery
Southwest Tuna:	1 tbsp non-fat mayo, ¼ of a Anaheim green chile (chopped), black pepper to taste
Honey Mustard Tuna:	1-2 tbsp Honey Mustard
Tuna Fried Rice	Sauté cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with butter flavor non-stick spray. Mix in tuna and serve.
Tuna Stuffed Tomato	Mix 1 tbsp non-fat mayo, pepper and tuna and stuff inside a tomato. Top tomato with a slice of mozzarella cheese and bake in toaster oven until cheese melts.
Old El Paso Tuna:	1 heaping tbsp spoon Salsa or 1 tbsp chopped green chiles.
Tuna Italiano:	1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper
Tuna Balsamico	1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste
Tuna Piccata:	1 tsp capers, lemon juice, ½ tsp parsley, fresh ground pepper
All American Tuna:	1 tbsp fat-free mayo, 1 chopped pickle, ½ stalk chopped celery or onion
Texas Tuna:	1 tbsp BBQ sauce
Tuna Melt:	1 tbsp fat-free mayo, 1 oz cheese melted on top
Tuna Parmesan:	Mix in1 tbsp catsup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs or a crushed cracker, top with 1 oz. low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts.
No-Time Tuna:	1 Fork, 1 glass of water

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But, my favorite way to eat Tuna at any given time of the days is to just pop open the can -> mix it with brown/mixed rice -> little bit of sesame oil -> 1 raw egg and mix them all up. :)

Nutrition Facts
Serving Size 1 can drained (2.8 oz/79g)
Servings Per Container 1
Amount Per Serving
Calories	80
Calories from Fat	10
		DV%
Total Fat	1 g	2 %
Saturated Fat	0 g	0 %
Trans Fat	0 g
Polyunsaturated Fat	0 g	0 %
Monounsaturated Fat	0 g	0 %
Cholesterol	35 mg	12 %
Sodium	250 mg	10 %
Potassium	190 mg	5 %
Total Carbohydrate	1 g	0 %
Dietary Fiber	1 g	4 %
Sugars	0 g
Protein	18 g	32 %
Vitamin A		0 %
Vitamin C		0 %
Calcium		0 %
Iron		8 %