Ibuprofen use leads to extended lifespan


Ibuprofen use leads to extended lifespan in several species, study shows

Date:
December 18, 2014
Source:
Texas A&M AgriLife Communications
Summary:
A common over-the-counter drug that tackles pain and fever may also hold keys to a longer, healthier life, according to a Texas A&M AgriLife Research scientist. Regular doses of ibuprofen extended the lifespan of multiple species.

Ibuprofen, a common over-the-counter drug worldwide, added to the healthy lifespan of yeast, worms and flies in a recent study.
Credit: Texas A&M AgriLife Research/Kathleen Phillips

A common over-the-counter drug that tackles pain and fever may also hold keys to a longer, healthier life, according to a Texas A&M AgriLife Research scientist.

Regular doses of ibuprofen extended the lifespan of multiple species, according to research published in the journal Public Library of Science, Genetics.

“We first used baker’s yeast, which is an established aging model, and noticed that the yeast treated with ibuprofen lived longer,” said Dr. Michael Polymenis, an AgriLife Research biochemist in College Station. “Then we tried the same process with worms and flies and saw the same extended lifespan. Plus, these organisms not only lived longer, but also appeared healthy.”

He said the treatment, given at doses comparable to the recommended human dose, added about 15 percent more to the species lives. In humans, that would be equivalent to another dozen or so years of healthy living.

Polymenis, who also is a professor in the biochemistry and biophysics department at Texas A&M University, collaborated with Dr. Brian Kennedy, the president and CEO of the Buck Institute for Research on Aging in Novato, California, along with several researchers from Russia and the University of Washington.

Ibuprofen is a relatively safe drug that was created in the early 1960s in England. It was first made available by prescription and then, after widespread use, became available over-the-counter throughout the world in the 1980s. The World Health Organization includes ibuprofen on their “List of Essential Medications” needed in a basic health system. Ibuprofen is described as a”nonsteroidal anti-inflammatory drug used for relieving pain, helping with fever and reducing inflammation.”

Polymenis said the three-year project showed that ibuprofen interferes with the ability of yeast cells to pick up tryptophan, an amino acid found in every cell of every organism. Tryptophan is essential for humans, who get it from protein sources in the diet.

“We are not sure why this works, but it’s worth exploring further. This study was a proof of principle to show that common, relatively safe drugs in humans can extend the lifespan of very diverse organisms. Therefore, it should be possible to find others like ibuprofen with even better ability to extend lifespan, with the aim of adding healthy years of life in people.”

“Dr. Polymenis approached me with this idea of seeing how his cell cycle analysis corresponded with our aging studies,” said Dr. Brian Kennedy, CEO at the Buck Institute for Research on Aging in Novato, California. “He had identified some drugs that had some really unique properties, and we wanted to know if they might affect aging, so we did those studies in our lab. We’re beginning to find not just ibuprofen, but other drugs that affect aging, so we’re really excited about it.

“Our institute is interested in finding out why people get sick when they get old. We think that by understanding those processes, we can intervene and find ways to extend human health span, keeping people healthier longer and slowing down aging. That’s our ultimate goal.”

Chong He, a postdoctoral fellow at Buck Institute and lead author on the paper, said looking deeper into the common drugs that target individual diseases might shed light on understanding the aging process.

“We have some preliminary data on worms that showed that this drug also extended the health span in worms,” she said. “It made them live not just longer but also more healthy. You can measure the thrashing of the worms. If they’re healthy, they do have a tendency to thrash a lot, and also we can measure the pumping as they swallow, because if they’re healthy, the pumping is faster.

“Ibuprofen is something that people have been taking for years, and no one actually knew that it can have some benefits for longevity and health span.”


Story Source:

The above story is based on materials provided by Texas A&M AgriLife Communications. Note: Materials may be edited for content and length.


Journal Reference:

  1. Chong He, Scott K. Tsuchiyama, Quynh T. Nguyen, Ekaterina N. Plyusnina, Samuel R. Terrill, Sarah Sahibzada, Bhumil Patel, Alena R. Faulkner, Mikhail V. Shaposhnikov, Ruilin Tian, Mitsuhiro Tsuchiya, Matt Kaeberlein, Alexey A. Moskalev, Brian K. Kennedy, Michael Polymenis. Enhanced Longevity by Ibuprofen, Conserved in Multiple Species, Occurs in Yeast through Inhibition of Tryptophan Import. PLoS Genetics, 2014; 10 (12): e1004860 DOI:10.1371/journal.pgen.1004860

5 x 5 Compilation.

I am a big fan of the 5 x 5 routine and I came across an article written by another fan who pretty much put all info about 5×5 that he could into one place. I believe I have another post that I had done that is similar but this one is more comprehensive . I found it useful and I think you will too.

5 x 5 Strength Training Template: How to Do It Right

Reg Park 5x5 Strength Routine

5 x 5 Strength Training Template in History and Its Variations

Well, I don’t really know whether old-timers used exactly 5 sets of 5 reps. I think, that they came up with something like this at some point. Lots of coaches attribute invention of 5 x 5 system to Bill Starr and his famous book The Strongest Shall Survive: Strength Training for Football. I admit I haven’t read it yet. But it is on my to-read list. Here’s a quote and original template from the book (that I found here):

“These are 3 basic exercises used by weightlifters to increase their strength….the football player (and you can insert Martial Artist, Fighter, whatever there) must work for overall body strength as opposed to specific strengthening exercises….In other words the athlete should be building total leg strength rather than just stronger hamstrings. He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids….the program is fast, simple and, most importantly, effective. It requires very little space and a minimum of equipment….”

Bill Starr’s 5X5 Routine In Its Original Form

Monday – Heavy

Power cleans – 5 sets of 5
Bench – 5 sets of 5 1×10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)
Squats – 5 sets of 5 1×10 weight from 3rd set

(set 1 35% of target / set 2 70% of target / set 3 80% of target / set 4 90% of target / set 5 target)

Wednesday – Light

Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 / 1×10 weight from 3rd set / set 5 use weight from 3rd set of Monday

Friday – Medium 

Power cleans – 5 sets of 5
Overhead press – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 / 1×10 weight from 3rd set / set 5 use weight from 3rd set of Monday / set 5 use weight 4th set of Monday”

As you can see, template is simple and effective. There are 3 days with almost the same exercises (Bench Press “evolves” in Overhead Press throughout the week). Heavy-Light-Medium, which is great for intermediate lifters (for beginners, I think, it would be better to use linear progression increasing weight every session). In addition, you should have noticed that the weight gets ramped up every set. We’ll talk about this later in this article. Exercises used are basic compound lifts in Push-Pull-Legs fashion.

Of course, history of 5 x 5 strength training template doesn’t stop at the Bill Starr’s version. Another example is Reg Park’s 5 x 5 variant:

Reg Park’s Three Phase 5×5 Program

Phase One

45-degree back extension 3×10
Back squat 5×5
Bench press 5×5
Deadlift 5×5

Rest 3-5 minutes between the last 3 sets of each exercise.

Train three days per week for three months.

Phase Two for Bodybuilders*

45-degree back extension 3-4×10
Front squat 5×5
Back squat 5×5
Bench press 5×5
Standing barbell shoulder press 5×5
High pull 5×5
Deadlift 5×5
Standing barbell calf raise 5×25

Rest 2 minutes between sets.

Train three days per week for three months.

* After the basic Phase One, Park had a different set of recommended exercises for aspiring Olympic weightlifters. It used a few different sets and reps, and included lunges and power cleans.

Phase Three for Bodybuilders

45-degree back extension 4×10
Front squat 5×5
Back squat 5×5
Standing barbell shoulder press 5×5
Bench press 5×5
Bent-over barbell row 5×5
Deadlift 5×3
Behind-the-neck press or one-arm dumbbell press 5×5
Barbell curl 5×5
Lying triceps extension 5×8
Standing barbell calf raise 5×25

Rest 2 minutes between sets.

Train three days per week for three months.”

As you can see, this program is quite different from Starr’s except the first phase. I really don’t know whether phase 2 and 3 will work for the average trainee, but they will take serious effort at least to be accomplished. I know they probably won’t work for me as I have quite bad recovery. Another important point is the fact that Reg Park didn’t recommend ramping up the weight. He recommended 2 warm-up sets and 3 work sets with fixed weight.

Starting Strength by Mark Rippetoe

Another reasonable program is Mark Rippetoe’s Starting Strength. I highly encourage you to read his Starting Strength and Practical Programming for Strength Training. I think, it’s one of the best programs for beginners and with some tweaking it becomes one of the best programs for intermediates too. Mark recommends 3 sets of 5 (which is variation of 5 x 5) similarly to Reg Park’s example above, but overall program volume is much more reasonable. For advanced trainees (if their goal is bodybuilding) program volume may be too low, which can be adjusted with assistance “pump” work. Original template looks like this:

“Workout A

1) Barbell Squat 3 x 5

2) Barbell Bench Press 3 x 5

3) Barbell Deadlift 1 x 5

Workout B

1) Barbell Squat 3 x 5

2) Barbell Military Press 3 x 5

3) Barbell Power Clean 5 x 3

Workouts A and B should be alternated on a 3-times-per-week basis. For example, Monday – workout A, Wednesday – workout B, Friday – workout A, Monday – workout B etc.”

Simplicity at its finest. If you are new to strength training, I highly encourage you to use this routine.

Madcow, Stronglifts etc.

These are other notable variations of 5 x 5. I won’t include actual templates here, but if you are interested in trying them:

You can learn more about StrongLifts template here.

You can learn more about Madcow template here.

They are both just variations of the above.

My Experience with 5 x 5

I, personally, was first introduced to 5 times 5 system by Mike Mahler (it was featured in several articles by him and in his e-book “Aggressive Strength Solution for Size and Strength”). It was something really new for me as I was used at that time to basic 3 x 10, classic bodybuilding-style and HIT-style work. I was so brainwashed in those days that I thought it was impossible to gain muscle on low repetitions. To my great surprise, 5 x 5 worked and worked very well. That’s how I found my love with strength training. Gaining muscle was not a great priority anymore. Especially seeing the results that steroids can deliver to others. I have a guy at work that gained at least 15-20 kg in 2 years with no fat (he has visible abs). He’s now 100 kg. Of course, he uses steroids (he told me). And this is true for almost any big guy in the gym at least in our country. I am highly competitive person. And after that I just lost interest in bodybuilding. What’s the point? Yes, you can put in a lot of effort, get perfect program and perfect diet, and gain pretty decent size in 5-10 years. However, some guy will just inject this and that, have really sub-optimal training and nutrition, and will be bigger than you in less than 2 years. So building muscle for me is more like a side effect of building strength. From the time I discovered it, I use some variation of 5 x 5 in almost all of my programs. This is what works for me.

5 x 5 Methods Explained

So what you can see in above examples? Low reps, low-to-mid amount of sets, heavy weight, basic exercises, full-body routines etc. I won’t use percentages here, but probably they are between 70-85% of 1RM. Therefore, basic methods of 5 x 5 are:

  • 4 warm-up sets of 5 working towards 1 top work set of 5;
  • 2 warm-up sets of 5 and 3 work sets of 5 with fixed weight;
  • several warm-up sets and 5 sets of 5 with fixed weight.

Every one of them has its own application. 5 sets of 5 with fixed weight requires less intensity because it has more volume. It may not be suitable for some people. They just might not get all the reps in all the sets no matter what they do. Their sets may look like 5, 5, 5, 5, 3. I’m one of these people. With increased intensity I tend to not get all the reps in such template. Second variant is much more suitable for me. First variant has less volume with working weight, which can be used in light and mid days because you have only one set of practice with working weight.

Here’s a method of progression I learned from legendary Brooks Kubik. You can start with 4 warm-up sets of 5 and 1 working set. Next session you can do 3 warm-up sets and 2 working sets. Next session you can do 2 warm-up sets and 3 working sets. Then add weight and start over with 1 working set of 5. Here’s the picture to make it more visual.

5 x 5 Progression

Secondly, despite the examples above, 5 x 5 is not only for full-body routines. You can successfully use it with split routines. Iron Addict’s SPBR is one of the examples. You can check it out here.

5 x 5 and Calisthenics

Regular 5 x 5 routines are great when it comes to weights. But what about calisthenics? Well, everything is a little bit trickier (as always). 5 x 5 will definitely help you build strength in bodyweight movements, but great chances are that you’ll need to use more flexible scheme. It’s all because you can’t make microadjustments like with barbell exercises.  There are 2 ways out:

  1. Weighted calisthenics
  2. Use more flexible set/rep scheme

Rough Strength Variation of 5 x 5

Of course, I can’t leave you without routine and practical knowledge how to implement 5 x 5. You can find beginner routines here.

Let’s implement several training tools and several methods of 5 x 5 and create a program for intermediate trainee for gaining strength and building some muscle:

Day 1

A) Sandbag Zercher Squats 3 x 5

B) Tuck Planche Push-Ups (between chairs) 3 x 5

C) One-Arm Kettlebell Row 5 x 5

D) Ring Triceps Extensions 3 x 8-12

Day 2 – off

Day 3

A1) Kettlebell Double Lunges 5 x 5 (each leg)

A2) Kettlebell Double Swings 5 x 5

B) Pistols 4 x maximum

C) One-Leg Calf Raises 3 x 12-20

Day 4

A1) Handstand Push-Ups 3 x 5

A2) Weighted Chin-Up 3 x 5

B) Weighted Dips 1 x 5

C) Sandbag Shouldering 5 x 2 (1 per side, switch sides after every set)

Day 5 off

Day 6 off

Repeat.

Notes:

  • 1 x 5 means 4 warm up sets and 1 work set;
  • 3 x 5 means 2-3 warm up sets and 3 work sets;
  • 5 x 5 means 2-3 warm up sets and 5 work sets;
  • If you can’t accomplish all reps in work sets in first week, you’re using weights or exercises that are too hard for you;
  • If you can accomplish all the reps in work sets, you can add the minimum increment. No more than 2.5 kg;
  • If you want to add some muscle, then you need to be in calorie surplus and eat enough protein and carbs.

Getting enough protein in your diet?

Ok this is a big fat mother of all protein posts if I have every seen one before. Any questions about how much protein is in a particular food should be easily answered here. We have 3 parts. The first is just a simple way to figure out how many grams of protein you should get and a couple of simple menus that show what you need to eat to get there. The second part contains pictures of food and what 20 grams of protein looks like. The third part is just a real long alphabetical list of food and how much protein is in that food.

PART 1

When planning out your caloric intake, start with protein. 1 gram for every pound of lean mass is a MINIMUM. For me this number is 160. If you aren’t sure about your numbers, take your bodyweight and subtract 20% (BW x .8). When you calculate everything out you will find that getting this much protein probably won’t leave much room for carbs and fats. If you find this to be the case, then you have a good reason to believe that to this point you haven’t been getting enough protein, and I’d bet dollars to low-carb fat free donuts that increasing your protein intake will have a positive effect on your diet.

What does eating 200 grams of protein a day look like?

Whey  Shake w/ Milk
6 Egg Whites
1 Can of Tuna Or Chicken Breast
Whey  Shake w/ Milk
6-8oz Chicken Breast or Tuna
6-8oz Chicken Breast

or

250 g  chicken breast

230 g  cottage cheese

6  eggs

250 g  cottage cheese with dry fruits

130 g rice (I measure it dry before boiling; it’s half a cup)

+ any amount of veggies

Total: 2549 kcal

Protein: 187 g

Or

10 hard-boiled eggs

460 g 0% cottage cheese

250 g  cottage cheese with dry fruits

+ any amount of veggies

Total: 2013 kcal

Protein: 186 g

Eat something like this everyday and “fill in” the rest of your eating around this. Becareful you don’t add in too many carbs and fats or you will go over your caloric requirments.

PART 2 Where can you get your protein?

People who aren’t used to reading food labels usually have no idea how many grams of protein they’re getting. The following list of foods can help eyeball protein portions. Building every meal around a portion of at least 20 g of protein is good place to start for women figuring 6 meals x 20g of protein equals 120g/day. For a man either go with 30 grams x 6 meals for 180 grams total or go with  25 grams x 7 for 175 grams.

20 grams of protein =

Protein powder (whey) 21 grams protein powder (whey isolate)
83 kcal, 20 g protein, 0.2 g carbs, 0.2 g sugar, 0.2 fat
Egg whites 182 grams egg whites (5 egg whites)
94 kcal, 20 g protein, 1.3 g carbs, 1.3 g sugar, 0.3 g fat
Tuna 80 grams canned tuna (packed in water)
84 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.4 fat
Turkey 80 grams turkey
88 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.8 g fat
Scallops 118 grams scallops
91 kcal, 20 g protein, 0.7 g carbs, 0.4 g sugar, 0.8 g fat
Chicken breast 87 grams chicken breast
91 kcal, 20 g protein, 0.0 carbs, 0.0 g sugar, 1.3 g fat
Shrimps 75 grams shrimps
99 kcal, 20 g protein, 0.9 g carbs, 0.0 g sugar, 1.7 g fat
White fish 143 grams codfish
101 kcal, 20 g protein, 0.4 g carbs, 0.0 g sugar,  2.1 g fat
Seitan 76 grams seitan
110 kcal, 20 g protein, 6.1 g carbs, 0.0 g sugar, 0.6 g fat
(Seitan is a vegetarian meat-subtitute made from gluten, the main protein of wheat.)
Fat free Greek yogurt 194 grams fat-free Greek yogurt
111 kcal, 20 g protein, 7.8 g carbs, 7.8 sugar, 0.0 fat
Spirulina 33 grams spirulina
123 kcal, 20 g protein, 6.3 g carbs, 0.0 sugar, 2.0 fat
Spirulina is a kind of sea weed rich in protein. However, eating 33 grams of spirulina powder in one go is too much and above the recommended serving size.
Ham 125 grams ham
125 kcal, 20 g protein, 2.5 g carbs, 2.5 g sugar, 3.8 g fat
(but careful: high in sodium)
Quorn 138 grams Quorn – meat substitute made of mycoprotein (mushroom protein)
130 kcal, 20 g protein, 6.2 g carbs, 0.8 g sugar, 2.8 g fat
Red meat 105 grams lean beef
131 kcal, 20 g protein, 0.8 g carbs, 0.0 g sugar, 5.3 g fat
Mussels 182 grams mussels
131 kcal, 20 g protein, 4.5 g carbs, 0.9 g sugar, 3.6 g fat
Fat free yogurt 400 grams fat-free yogurt
144 kcal, 20 g protein, 16 g carbs, 16 g sugar, 0 g fat
NB: although fat-free yogurt contain protein, it is not a good food to rely on for your protein intake if you’re looking to lose weight as you’re also getting 16 g of milk sugar (lactose) along with the 20 g of protein.
Cottage cheese 179 grams cottage cheese
159 kcal, 20 g protein, 4.1 carbs, 4.1 sugar, 7 g fat
Sardines 88 grams sardines
174 kcal, 20 g protein, 0.1 carbs, 0.0 sugar, 10.4 g fat
Mushrooms 667 grams mushrooms (uncooked) (I put the cooked mushrooms in the picture because the 667 g of raw mushrooms were taking too much volume for the plate)
180 kcal, 20 g protein, 20 g carbs, 10 g sugar, 2 g fat
Tofu 167 grams tofu
192 kcal, 20 g protein, 1.7 g carbs, 0.7 g sugar, 11.7 g fat
Feta cheese 121 grams feta cheese(10% fat)
194 kcal, 20 g protein, 0.1 g carbs, 0.1 g sugar, 12.5 g fat
(but careful: high in sodium)
Ground beef 105 grams ground beef
196 kcal, 20 g protein, 0.5 g carbs, 0.4 g sugar, 12.6 g fat
Edamame 185 grams edamame(soy beans)
204 kcal, 20 g protein, 4.4 g carbs, 1.9 g sugar, 11.9 g fat
Tempeh 103 grams tempeh(fermented soy product)
207 kcal, 20 g protein, 13.3 g carbs, 0.0 g sugar, 8.2 g fat
Eggs 159 grams eggs (3 whole eggs)
225 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 15.7 g fat
Lentils 235 grams lentils
228 kcal, 20 g protein, 33.2 g carbs, 0.0 g sugar, 1.6 g fat
Red kidney beans 250 grams red kidney beans
240 kcal, 20 g protein, 37.5 g carbs, 1.3 g sugar, 1.3 g fat
Salmon 105 grams salmon
245 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 17.9 g fat
Chick peas 313 grams chick peas
325 kcal, 20 g protein, 45.9 g carbs, 0.0 g sugar, 6.9 g fat
Surimi 222 grams surimi
278 kcal, 20 g protein, 26.7 g carbs, 10 g sugar, 10 g fat
Surimi is fish-based food product. It is a processed food and not the healthiest choice but it is a cheap source of protein.

PART 3 Food items with listed protein amounts

Almonds
dry roasted unblanched—1oz—5 grams
Planters—1oz—6 grams
Almond meal—1oz—11 grams

Anchovy
canned in oil—5 pieces—6 grams

Artichokes
boiled—4oz—4 grams
S&W hearts marinated—1/2 cup—2 grams

Asparagus
cooked —4 spears—2 grams

Avocado
avocado—1—4 grams

Bacon
cooked—3 strips—6 grams

Bagel
egg, plain, poppy seeds—1—8 grams
cinnamon raisin—1—7 grams

Bass
striped baked—3oz—19 grams

Beans
baked beans plain—1/2 cup—6 grams
refried—1/2 cup—8 grams

Beef
brisket braised—3oz—21 grams
chuck pot roast—3oz—23 grams
corned beef brisket—3oz—15 grams
corned beef canned—3oz—10 grams
eye round roasted—3oz—24 grams
filet broiled—3oz—21 grams
flank broiled—3oz—22 grams
ground broiled—3oz—22 grams
ground fried—3oz—21 grams
porterhouse steak—3oz—21 grams
roast beef med—2oz—12 grams
shortribs braised—3oz—18 grams
t-bone steak—3oz—21 grams

Biscuit
buttermilk—1—2 grams
plain—1—4 grams
w/egg—1—11 grams
w/egg & bacon—1—17
w/egg& sausage—1—19 grams
w/egg & steak—1—19 grams

Black Beans
cooked—1 cup—15 grams

Blackeye Peas
cooked—1 cup—13 grams

Blintze
cheese—2—13 grams

Bluefish
fresh baked—3oz—22 grams

Bran
oat cooked—1/2 cup—4 grams

Brazil Nuts
dried unblanched—1oz—4 grams

Bread
chapattis as prep w/fat—1 (2 1/2oz)—6 grams
cornstick—1 (1.3oz)—2 grams
Cracked wheat—1 slice—2 grams
Focaccia rosemary—3.5oz—6 grams
French—1oz—3 grams
Irish Soda—2oz—4 grams
Italian—1oz—3 grams
Oat bran—1 slice—3 grams
Paratha—4.4oz 1 piece—10 grams
Pita—1 reg 2oz—5 grams
pumpernickel—1 slice—3 grams
rye—1 slice—3 grams
seven grain—1 slice—3 grams
sourdough—1 slice—3 grams
Thomas English muffin—1—4grams
white—1 slice—2 grams
whole wheat—1 slice—3 grams

Broccoli
spears cooked—1/2 cup—3 grams
birds eye w/cheese sauce—1/2 package—5 grams

Brussels Sprouts
fresh—1/2 cup—2 grams

Buckwheat
Wolffs kasha med. Cooked—1/4 cup— 64 grams!

Bulgur
cooked—1/2 cup—3 grams

ButterFish
baked—3oz—19 grams

Calzone
cheese—-12 oz—48 grams

Canadian Bacon
jones slices—1—3 grams

Carp
fresh cooked—3oz—19 grams

Cashews
dry roasted—1oz—4 grams

Catfish
fresh—3oz—15 grams

Caviar
black granular—1 tbsp—4 grams
red granular—1tbsp—4 grams

Cheese
American—1oz—4 grams
bel paese—3 1/2oz—25 grams
blue—1oz—6 grams
brick—1oz—7 grams
brie—1oz—8 grams
camembert—1 wedge—8 grams
cheddar—1oz—7 grams
cheddar low fat—1oz—9 grams
Colby—1oz—7 grams
Colby low fat—1oz—9 grams
Edam—1oz—4 grams
Feta—1oz—7 grams
Fontina—1oz—7 grams
Gjetost—1oz—3 grams
Goat soft—1oz—5 grams
Gouda—1oz—7 grams
Gruyere—1oz—8 grams
Limburger—1oz—8 grams
Monterey—1oz—7grams
Mozzarella—1oz—6 grams
Mozzarella part skim—1oz—7 grams
Muenster—1oz—7 grams
Parmesan—1 tbsp—2 grams
Provolone—1oz—7 grams
Ricotta—1/2 cup—14 grams
Romano—1oz—9 grams
Roquefort—1oz—6 grams
Stilton blue—1.4oz—9 grams
Swiss—1oz—8 grams
Whey cheese—3.5 oz—15 grams

Chestnuts
roasted—I cup—5 grams

Chicken
breast & wing fried—2 pieces—36 grams
broiler/fryer breast w/skin roasted—1/2 breast(3.4oz)—29 grams
broiler/fryer breast w/skin stewed—1/2 breast(3.9oz)—30 grams
broiler/fryer breast w/o skin—-1/2 breast(3oz)—27 grams
broiler/fryer drumstick w/skins, floured, fried—1.7oz—13 grams
broiler/fryer drumstick w/skins roasted—1.8oz—14 grams
broiler/fryer drumstick w/skins stewed—2oz—14 grams
broiler/fryer drumstick w/o skin fried—12 grams
broiler/fryer drumstick w/o skin stewed—1.6oz—13 grams
broiler/fryer skin roasted—from ?chicken(2oz)—11 grams
broiler/fryer thigh w/skin, battered, fried—3oz—19 grams
broiler/fryer thigh w/skin, floured, fried—2.2oz—17 grams
broiler/fryer thigh w/skin stewed—2.4oz—17 grams
broiler/fryer thigh w/o skin fried—1.8oz—15 grams
broiler/fryer thigh w/o skin roasted—1.8oz—13 grams
broiler/fryer thigh w/o skin stewed—1.9oz—14 grams
broiler/fryer w/skin floured, fried—1/2 chicken (11oz)—90 grams
broiler/fryer w/skin roasted—1/2 chicken (10.5oz)—82 grams
broiler/fryer w/skin stewed—1/2 chicken (11.7oz)—82 grams
broiler/fryer wing w/skin battered, dipped, fried—1.7oz—10 grams
broiler/fryer wing w/skin floured, fried—1.1oz—8 grams
broiler/fryer wing w/skin roasted—1.2oz—9 grams
broiler/fryer wing w/skin stewed—1.4oz—9 grams
canned w/broth—I can (5oz)—31 grams
Cornish hen w/o skin roasted—1/2 hen (2oz)—13 grams
Cornish hen w/o skin roasted—1 hen (3.8oz)—25 grams
Cornish hen w/skin roasted—1/2 hen(4oz)—25 grams
Cornish hen w/skin roasted—1 hen(8oz)—51 grams
Drumstick breaded & fried—2 pieces (5.2)—30 grams
Oven roasted breast of chicken—2oz—11 grams
Thigh breaded & fried—2 pieces(5.2oz)—30 grams

Chickpeas
chickpeas—1 cup—12 grams

Chili
con carne w/beans—8.9oz—25 grams

Chocolate
chips milk chocolate—1 cup—12 grams
chips semisweet—1 cup(6oz)—7 grams

Clams
cooked—20 small—23 grams
raw—20 small—23 grams

Cocoa
hot cocoa—1 cup—9 grams

Cod
atlantic cooked—3oz—19 grams
pacific baked—3oz—21 grams

Coffee
caf?au lait—1 cup—4 grams
cappuccini—8oz—4 grams
coffee con leche—1 cup—4 grams
mocha—1 mug (9.6oz)—3 grams

Corn
cream style—1/2 cup—2 grams
on the cob—1 ear—4 grams

Cottage Cheese
creamed—1 cup—26 grams
dry curd—1 cup—25 grams
lowfat 1%—1 cup—28 grams
lowfat 2%—1 cup—31 grams

Couscous
cooked—1/2 cup—3 gram

Crab
Alaska king cooked—3oz—16 grams
Baked—3.8 oz—29 grams
Blue cooked—3oz—17 grams
Crab cakes—1 cake(2.1oz)—12 grams
Soft shell—1 (4.4oz)—11 grams

Cranberry Beans
cranberry beans—1 cup—14 grams

Croissant
cheese/plain—1 (2oz)—5 grams

Croutons
plin—1 cup—4 grams

Dates
whole—10—2 grams
Deli Meats/ Cold Cuts
bologna beef—1oz—4 grams
bologna pork—1oz—4 grams
braunschweiger pork—1oz—4 grams
headcheese pork—1oz—5 grams
liverwurst—1oz—4 grams
mortadella—1oz—5grams
pepperoni—1 slice—1 gram
salami—1 slice—4 grams
corned beef—1oz—5 grams
pastrami—1oz—5 grams
genoa—1oz—6 grams

Duck
w/ Skin roasted—1/2 duck(13.4oz)—73 grams

Eel
smoked—3.5oz—19 grams

Egg
cooked any style—1—6 grams

EggNog
eggnog—1 cup—10 grams

Fava Beans
canned—1/2 cup—7 grams

Figs
dried—10—6 grams
*fresh= 0 grams

Flounder
fried—3.2oz—13 grams
cooked—3oz—21 grams

French Toast
w/ butter? slices—10 grams

Green beans
cut—1/2 cup—3 grams

Grouper
cooked—3oz—21 Grams

Haddock
cooked/smoked—3oz—21 grams

Halibut
Atlantic/pacific cooked—3oz—23 grams
Greenland baked—3oz—16 grams
Ham * highest protein content per brand
Alpine lace cooked—2oz—9 grams
Armour deviled canned—3oz—14 grams
Carl budding honey ham—1oz—5 grams
hansel ‘n Gretel Virginia—1oz—5 grams
Healthy choice deli cooked—6 slices(2oz)—10 grams
Hormel curemaster—3oz—14 grams
Kraus—1oz—5 grams
Louis rich dinner slices—3.3oz(1 slice)—16 grams
Oscar Myer deli smoked—4 slices—9 grams
Lower sodium—3 slices—10 grams
Russer Canadian maple—2oz—9 grams
Underwood deviled—2.08oz—8 grams
Underwood deviled light—2.08oz—11 grams

Hamburger
double patty w/bun—1 reg—30 grams
double patty w/bun—1 large—38 grams
double patty w/bun and cheese—reg—28 grams
single patty w/ bacon cheese bun—1 large—32 grams
single patty w/bun—1 large—23 grams
single patty w/bun—1 reg—12 grams
single patty w/bun and cheese—1 large—30 grams
triple patty w/bun—1 large—50 grams
triple patty w/bun and cheese—1 large—56 grams

Hazelnuts
roasted—1oz—4 grams

Heart
chicken simmered—5oz—11 grams

Herring
atlantic kippered—1 fillet (1.4oz)—10 grams
atlanic cooked—3oz—20 grams
atlantic pickled—1oz—4oz

Hot Dog
beef—1 (2oz)—7 grams
beef & pork—1 (2oz)—6 grams
chicken—1 (1.5oz)—6 grams
corndog—1—7 grams
turkey—1 (1.5oz)—6 grams
w/ bun, chili—1—14 grams
w/ bun plain—1—10 grams

Hummus
hummus—1/3 cup—4 grams

Ice Cream
ice cream can contain between 2 grams to 9 grams per serving…see brand label

Kidney
beef simmered—3oz—22 grams

Knish
kasha—1 (7oz)—7 grams
potato—1 (7oz)—8 grams

Lamb
cubed lean braised—3oz—29 grams
cubed lean broiled—3oz—24 grams
ground broiled—3oz—21 grams
loin chop w/bone broiled—1 chop (2.3oz)—16 grams
rib chop lean broiled—3oz—19 grams
shank lean braised—3oz—24 grams

Liver
beef pan fried—3oz—23 grams
chicken stewed—5oz—34 grams

Lobster
cooked—1 cup—30 grams
newburg—1 cup—46 grams
steamed—1 (5.7 oz)—43 grams

Mackerel
atlantic cooked—3oz—20 grams
canned—1 cup—44 grams

Matzo
plain/whole wheat—4 grams

Meat Sticks
beef jerky—1oz—11 grams

Milk
1%—1 cup—8 grams
2%—1 cup—8 grams
buttermilk—1 cup—8 grams
goat—1 cup—9 grams
skim/whole—1 cup—8 grams

Miso
miso—1/2 cup—16 grams

Monkfish
baked—3oz—16 grams

Mousse
chocolate—1/2 cup—9 grams

Muffin
blueberry/corn—1(2oz)—3 grams

Mussels
blue raw—1 cup—18 grams
fresh blue cooked—3oz—20 grams

Navy Beans
cooked—1 cip—20 grams

Noodles
chow mein—1 cup—4 grams
egg cooked— 1 cup—8 grams
Japanese soba cooked—1 cup—3 grams
Shofar no yolks—2oz— 91 grams!

Nuts mixed
dry roasted w/peanuts—1oz—5 grams

Pasta
all shapes cooked—1 cup—7 grams
fresh w/egg cooked—2oz—3 grams
protein fortified—1 cup—9 grams

Peanut Butter
chunky/smooth—2 tbsp—8 grams

Peanuts
dry/oil roasted—1oz—7 grams

Peas
green—1/2 cup—4 grams
split pea cooked—1 cup—16 grams

Perch
cooked—3oz—21 grams

Pierogi
pierogi—3/4 cup—11 grams

Pigeon Peas
dried cooked—1/2 cup—6 grams

Pike
cooked—3oz—21 grams

Pink Beans
cooked—1 cup—15 grams

Pinto Beans
eden organic—1/2 cup—5 grams

Pistachios
dry roasted—1oz—4 grams

Pollack
baked—3oz—21 grams

Pompano
florida cooked—3oz—20 grams

Pork
center loin roasted—3oz—24 grams
loin w/fat broiled—3oz—20 grams
pork roast—2oz—10 grams
spareribs—3oz—26 grams
tenderloin roasted—3oz—24 grams

Pout
ocean baked—3oz—18 grams

Pumpkin
seeds roasted—1oz—9 grams

Quiche
cheese—3oz—11 grams
lorraine—3oz—15 grams
mushroom—3oz—9 grams

Red Beans
canned—1/2 cup—6 grams

Rice
brown long grain—1/2 cup—3 grams
pilaf—1/2 cup—4 grams
ristotto—6.6oz—6 grams
Spanish—3/4 cup—11 grams
White long grain—1/2 cup—3 grams

Rockfish
pacific cooked—1 fillet (5.2oz)—36 grams

Sablefish
smoked—1oz—5 grams

Salmon
baked—3oz—22 grams
pink w/bone canned—3oz—17 grams
salmon cake—3oz—18 grams
smoked—1oz—5 grams

Sardines
in oil w/bone canned—2— 6 grams

Sausage
bratwurst pork—1 link—12 grams
Italian—2.4oz—13 grams
Kielbasa—2.4oz—8 grams knockwurst pork & beef—1oz—3 grams
Smoked pork—1 link—15 grams
Zungenwurst (tongue)—3.5oz—17 grams
Turkey—2.5oz—11 grams

Scallops
fried—2 large—6 grams

Scone
fruit/plain—1—4 grams

Scrod
Gorton baked—1 pkg—17 grams

Scup
fresh baked—3oz—21 grams

Shad
baked—3oz—18 grams
roe baked—3.5 oz—22 grams

Shark
fried—3oz—16 grams

Sheepshead fish
cooked—3oz—22 grams

Shrimp
fried—4 large—6 grams
canned—3oz—20 grams
jambalaya—3oz—11 grams

Smelt
rainbow cooked—3oz—19 grams

Snails
cooked—1/2 cup—41 grams

Snapper
cooked—3oz—22 grams

Sole
fried—3.2oz—13 grams
cooked—3oz—21 grams

Souffle
cheese/spinach—3.5oz—11 grams

Soybeans
dried cooked—1 cup—29 grams
dry roasted—1/2 cup—34 grams

Squid
fried—3oz—15 grams

Sturgeon
smoked—1oz—9 grams

Sweetbreads
beef braised—3oz—23 grams

Swordfish
cooked—3oz—22 grams

Tofu
firm—1/2 cup—20 grams

Tuna
canned light oil—3oz—25 grams
canned light water—3oz—22 grams
canned white oil/water—3oz—23 grams
fresh cooked—3oz—25 grams

Turkey
breast—1 slice—5 grams
breaste w/skin roasted—4oz—32 grams
canned w/broth—1/2 can—17 grams
ground cooked—3oz—20 grams
leg w/ skin roasted—2.5 oz—20 grams

Veal
cutlet braised—3oz—31 grams
cutlet fried—3oz—28 gramsloin chop braised—2.8oz—24 grams

Venison
roasted—3oz—26 grams

Wheat
white wave seitan—4oz—31 grams
wheat germ toasted—1/4 cup—8 grams

White Beans
canned—1 cup—19 grams

Whitefish
smoked—1oz—7 grams

Whiting
cooked—3oz—20 grams

Yellowtail
baked—3oz—25 grams

Yogurt
fruit low fat—8oz—9 grams
plain—8oz—8 grams
plain low fat—8oz—12 grams
plain no fat—8oz—13 grams
vanilla lowfat—8oz—11 grams

L-Glutamine

Accelerate Recovery With L-Glutamine

By Anthoney J. Andersen 

You’re in the middle of an intense workout. Sweat rains off your brow, the blood surges throughout your body – flooding your muscles as your veins are forced against the walls of your skin – looking like large cable lines thick enough for a tightrope walker to amble across.

You breathe hard, struggling to complete that last repetition, your muscles burning to the point that they feel like they’re going to shred like tissue paper. But you push through the pain and finish the set. Your muscles pulsate, giving your body that ‘pump’ look.

The next day your muscles throb like someone beat them repeatedly with a sledgehammer. This pain – which is considered the ‘good pain’ – is known as delayed-onset muscle soreness.

To decrease the longevity of onset soreness, it’s recommended that you consume a post workout supplement to help speed up the recovery of your muscles, while helping repair the muscle tissue that was ‘shredded’ during your exercise.

One of the most popular supplements that many bodybuilders turn to for muscle recovery is an amino acid known as L-glutamine.

NO PAIN, NO GAIN

Whether you’re an exercise novice or someone who partakes in regular physical exercise (three to four times a week), muscle soreness is par for the course. It should be viewed as a good thing – a reward for pushing your body to new heights.

glu2However, prolonged onset soreness can be a very vexing ailment to cope with, especially if you’re itching to get back into the gym.

“Muscles go through quite a bit of physical stress when we exercise,” says Rick Sharp, professor of exercise physiology at Iowa State University in Ames. “Mild soreness is just a common outcome of any kind of physical activity, especially in the early stages of a program.”

Glutamine can be used to combat this soreness and reduce its presence in your muscles. Glutamine is an amino acid (a building block of proteins) found naturally in the body.

According to WebMD, glutamine is the most abundant free amino acid in the body. It’s produced in the muscles and is then distributed by the blood to the organs that need it. If the body uses more glutamine than the muscles can generate (times of stress or during intense physical training), then ‘muscle wasting’ can occur.

“Glutamine has become increasingly popular among athletes, as it is believed that it helps prevent infections following athletic events and speeds post-exercise recovery,” says registered dietician and American Diabetic Association spokesperson Jim White. “Doctors use glutamine most often when athletes are in a catabolic state of injury or after surgeries.”

BREAKDOWN, THEN BUILD UP

Amino acids are organic compounds that combine to form proteins. According to MedlinePlus.com, the basic structure of protein is a chain of amino acids. When proteins are broken down or digested, amino acids are left.

The human body uses amino acids to create proteins to help the body:

  • Break down food.
  • Repair muscle tissue.
  • Help muscles grow.

During intense exercise, blood and muscle levels of glutamine are crumbled. To reverse this effect, nutrients must be delivered to the muscles and protein synthesis must be stimulated to build new muscle.

“If we supplement our body with glutamine before an intense training, we allow our body to preserve a high supply of glutamine in the muscles and stop them from breaking down,” says White.

During this critical period, glutamine becomes an ‘essential’ amino acid and must be obtained from dietary sources like beef, chicken, fish,eggs, beans, cottage cheese, raw spinach and cabbage.

Other forms of glutamine supplementation come in the form of L-glutamine, which can be purchased at vitamin shops and most drug stores in the form of powder, tablets, capsules and liquid forms.

DOSAGE

Doses of 500mg one to three times a day is considered safe for adults ages 18 and older, according to the University of Maryland Medical Center. Doses as high as 5,000-15,000mg daily (in divided doses) may be prescribed by health care providers for certain conditions.

OTHER USES

Glutamine is most widely associated with athletes, but it can also be used to help treat other critical health conditions.

HEALING WOUNDS

When the body is stressed (from injuries, infections, burns, or surgical procedures), it releases the hormone cortisol into the bloodstream. High levels of cortisol can cause your body to reduce its storage of glutamine.

According to Mayo Clinic, adding glutamine supplements to a person’s diet can help strengthen the immune system and reduce infections.

HIV/AIDS

When a person becomes diagnosed with HIV, they often experience a dramatic loss in weight – particularly a loss in muscle mass. Research has found that HIV and AIDS patients who take glutamine supplements – along with other vital nutrients like vitamins C and E, beta-carotene and selenium – may increase weight gain and help the intestines better absorb nutrients.

CONCLUSION

Glutamine is a vital nutrient that the body produces naturally, but increasing daily intake of the essential amino acid can help your body fight off certain critical health ailments.

However, like with most things, glutamine should be used with caution. Even though the body naturally produces it, combining glutamine with certain medications can cause adverse reactions and side effects.

So, it’s recommended that before you start supplementing your diet with glutamine (especially in high doses), you should consult your health care provider to make sure it’s a sound decision.

Stay strong and remain healthy.

 

How We Get Fat

 Energy Intake Exceeds Energy Output

At a fundamental level, fat storage occurs when caloric intake exceeds caloric output.  Now, I know that a lot of people claim that basic thermodynamics don’t hold for humans. Simply, they are wrong.  Invariably, the studies used to support this position are based on a faulty data set: to whit, they are drawing poor conclusions about what people SAY that they are eating.

For example, one popular book bases one of its many incorrect theses on a 1980 report suggesting that the obese ate the same number of calories as the lean.  Ergo, obesity was caused by something else.  The problem is this, the data set is wrong.  A fact we’ve known for nearly 30 years but that the author was somehow unable to become aware of in his ’5 years of dedicated research’.

Study after study after study over the past 30 years shows that the obese systematically under-report their food intake (by up to 30-50%) and over-report their activity (by about the same).  So when they say they are only eating 1800 calories per day, they may be eating 2400-3600 calories per day.  And their activity isn’t nearly what they think.

And when you put those same folks in controlled metabolic ward conditions and control their food intake and/or activity output…voila, the energy balance equation holds.  It’s only when you believe the (incorrect) self-reported data that it doesn’t.

And make no mistake I am NOT saying that the obese are lying about their intake, not consciously anyhow.  Most people simply suck at knowing how much they are actually eating.  Leave them to self-report it and they almost always screw it up.   If you’re mistaken enough to believe the self-reported values, you reach even more screwed up conclusions about things.

In that vein, I have found that the chronically underweight “I can’t gain weight no matter what I do” are invariably vastly over-estimating what they are eating.  That is, they are eating far less than they think.  Other studies show that ‘health conscious people’ tend to under-report their true ‘junk food’ and dietary fat intake; to appear more healthy they conveniently forget or leave out that trip to the burger joint.

Put differently, this isn’t something that only occurs in the obese (so spare me accusations of ‘hating the obese’ or some nonsense).  Am I clear or are people going to misinterpret me some more in the comments and claim I said that fat people lie about their food intake?  Because I’m not saying anything of the sort.  Make no mistake, I’m sure some do lie about it; most are just clueless about how much they are actually eating.

Now let me make it clear that there is obviously a lot more going on here, hormones and all manners of other stuff impact on the energy balance equation.  For example, chronically elevated cortisol does a lot of nasty things in terms of reducing metabolic rate (reducing the energy out side of the equation) as well as negatively impacting on calorie partitioning (where calories go when you eat them).  But for the most part, a lot of that is outside of our control.  It’s relevant but you can’t do much with most of it.  So I’ll focus on calories.

.

 Nutrient Intake, Oxidation and Storage 

The primary storage of fat in the body is in fat cells, duh.  Most of that is found in what is called subcutaneous fat, which is found under the skin.  There is also fat stored around the gut area called visceral fat (this surrounds the organs).  Fat can also be stored in ‘bad’ places like the liver and pancreas under certain conditions; this is called ectopic fat storage.

I’m going to focus here on subcutaneous fat.  There, whether or not fat is stored or removed comes down to a concept called fat balance,    You can think of fat balance as the fat specific equivalent of energy balance.  That is

Net Change in Fat Stores = Fat Stored – Fat Burned

I’d note that the same nutrient balance holds for protein, carbohydrates and alcohol (which I’m not going to talk about today).  That is, the net effect on bodily stores, whether protein or carbohydrate stores in the body increases, decreases or stays the same comes down to the balance of protein/carb stored vs. protein or carbs/burned.

So at a fundamental level, fat gain occurs when fat storage exceeds fat burning (technically oxidation).  And fat loss occurs when fat oxidation exceeds fat storage.  I’d note that both processes take place in some amounts throughout the day, controlled by a host of processes I’m not going to talk about.  Just recognize that what happens over time in terms of your fat stores comes down to the relationship between those two processes: fat storage – fat oxidation.

So what determines fat oxidation and fat storage rates?

 Back to Nutrient Intake, Oxidation and Storage

  1. Carbs are rarely converted to fat and stored as such

  2. When you eat more carbs you burn more carbs and less fat; eat less carbs and you burn less carbs and more fat

  3. Protein is basically never going to be converted to fat and stored as such

  4. When you eat more protein, you burn more protein (and by extension, less carbs and less fat); eat less protein and you burn less protein (and by extension, more carbs and more fat)

  5. Ingested dietary fat is primarily stored, eating more of it doesn’t impact on fat oxidation to a significant degree

Let’s work through this backwards.  When you eat dietary fat, it’s primary fate is storage as its intake has very little impact on fat oxidation (and don’t ask me a bunch of questions about “But people say you have to eat fat to burn fat?” in the comments.  That idea is fundamentally wrong but would take an entire article to address).  It also doesn’t impact greatly on the oxidation of the protein or carbohydrates.

Carbohydrates are rarely converted to fat (a process called de novo lipogenesis) under normal dietary conditions. There are exceptions when this occurs.  One is with massive chronic overfeeding of carbs.  I’m talking 700-900 grams of carbs per day for multiple days.  Under those conditions, carbs max out glycogen stores, are in excess of total daily energy requirements and you see the conversion of carbohydrate to fat for storage.  But this is not a normal dietary situation for most people.

A few very stupid studies have shown that glucose INFUSION at levels of 1.5 total daily energy expenditure can cause DNL to occur but this is equally non-physiological.  There is also some evidence that DNL may be increased in individuals with hyperinsulinemia (often secondary to obesity).  There’s one final exception that I’ll use to finish this piece.

But when you eat more carbs, you burn more carbs and burn less fat.  And that’s why even if carbs aren’t directly converted to fat and stored as such, excess carbs can STILL MAKE YOU FAT.  Basically, by inhibiting fat oxidation, excess carbs cause you to store all the fat you’re eating without burning any of it off.  Did you get that?  Let me repeat it again.

Carbs don’t make you fat via direct conversion and storage to fat; but excess carbs can still make you fat by blunting out the normal daily fat oxidation so that all of the fat you’re eating is stored.  Which is why a 500 cal surplus of fat and a 500 cal surplus of carbs can both make you fat; they just do it for different reasons through different mechanisms.  The 500 calories of excess fat is simply stored; the excess 500 calories of carbs ensure that all the fat you’re eating is stored because carb oxidation goes up and fat oxidation goes down.  Got it?  If not, re-read this paragraph until it sinks in.

Oh yeah, the same holds for protein. Protein isn’t going to be converted to and stored as fat.  But eat excess protein and the body will burn more protein for energy (and less carbs and fat).  Which means that the other nutrients have to get stored.  Which means that excess protein can still make you fat, just not by direct conversion.  Rather, it does it by ensuring that the fat you’re eating gets stored.

Of course protein also has the highest thermic effect, more of the incoming calories are burned off.  So excess protein tends to have the least odds of making you fat under any conditions; but excess protein can make you fat.  Just not by direct conversion to fat; rather it’s indirectly by decreasing the oxidation of other nutrients.

Ok, is the above clear enough? Because I can’t really explain it any simpler but will try one last time using bullet points and an example.  Let’s assume someone is eating at exactly maintenance calories.  Neither gaining nor losing fat.  Here’s what happens with excess calories.  Assume that all three conditions represent identical increases in caloric intake, just from each of the different macros.  Here’s what happens mechanistically and why all three still make you fat:

  1. Excess dietary fat is directly stored as fat

  2. Excess dietary carbs increases carb oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat

  3. Excess dietary protein increases protein oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat

Got it?  All three situations make you fat, just through different mechanisms.  Fat is directly stored and carbs and protein cause you to store the fat you’re eating by decreasing fat oxidation.

And I’d note again, since someone will invariably misread this that that doesn’t mean that a low-carb and/or low-protein diet is therefore superior for fat loss.  I’m not saying that and don’t think that I am.  Because in such a situation, while you may be burning more fat, you’re also eating more dietary fat.  So net fat balance can be unchanged despite the dicking around with macronutrient content.  It still comes down to the deficit.

.

The Obvious Question: Why Not Just Eat Zero Dietary Fat?

And now I’ll answer the question that I know every person who has read (and hopefully understood) the above is asking: so if carbs and protein are rarely converted to and stored as fat, and make you fat by decreasing fat oxidation and causing all ingested dietary fat to get stored as fat, can’t I eat as much as I want of protein and carbs so long as my dietary fat intake is zero?

And the answer is still no.  Remember how I teased you above with one other exception, when carbs are converted to fat for storage?    That exception is when dietary fat is below about 10% of total daily calories.  Under that condition, the body ramps up de novo lipogenesis.  So you still get fat.

Because the body is usually smarter than we are.  Under conditions where dietary fat intake is ‘adequate’ (meaning 10% of total calories or more), the primary fate of that fat is storage and protein and carbs are used for other things.  And when dietary fat is too low, the body will start converting ingested carbs (and probably protein, though it would still be rare) to fat for storage.

Oh yeah, the other question you’re going to ask in the comments “What about alcohol?”  That’s going to require a full article so be patient.  I know that’s another thing lacking on the Internet but so be it. But I can briefly tell you that alcohol is seen as a poison to you body because it is a poison and that means your liver will shut down normal functions to deal with this invader. Taking your liver “offline” will disrupt metabolic processes that help maintain weight. Also chronic alcohol use will damage your liver.

And I really hope that clears things up.  If it doesn’t, re-read this piece until it is.

SCOTT JORGENSEN MMA FIGHTER Featured Athlete

Scott Jorgensen is just another one of many hardcore individuals on the MMA circuit. I love watching his fights as he is such a pro it really is inspiring. Anyone with the confidence to fight is ranked high up there on the hardcore charts. I wouldn’t say I am a fan of MMA but I am more a fan of any individual who can partake in it.

 

Here is Scott showing us his orange gatorade tounge. He also has some pretty good art work going on. tattoos aren’t for everybody but even if you never would get a tattoo you still may look at them on other people. Scott also has vitiligo which is a skin disorder that makes you lose the pigment in your skin.

Earlier in his career he looked like this….

So slowly but surely his pigmentation loss increased….

Shit happens right? Well as you can imagine a lot of people have vitiligo and for many of these people they are very self conscious about it. It appears though that Scott could care less. He showed up for fight after fight and got right there on TV for everyone to see.

Right now he has 15 wins and 10 losses. So he does well in the ring. He is an inspirational being and someone we should be glad is around. He has what it takes to rule the world.

 

 

 

 

 

 

The Power of Confidence

Without confidence in ourselves, others will lack confidence in us as well. Having confidence  and really believing in yourself is probably one of the most important traits you can have. It will move mountains when you need it. If you are around long enough and you display a confident attitude you will be known for it. Others will search you out because they know that your confidence is a strong quality that they can rely on. If you make a mistake you will be confident enough to admit your mistake and look right in the eye of anyone looking to take advantage of your mistake. You tell them ” I made a mistake, and I intend on doing it right the next time”. How can they say anything negative about that? Because they make mistakes too, we all do! So this is the honesty that comes with confidence. It’s worth its weight in gold. People will also consider you truthful and trust worthy. See where this going? Confidence will be the core and the rest of it will fit right into place.

Will there be doubt sometimes? Of course there will. Especially when you try something new. But what shows confidence more than jumping up and being the first to say ” I will try that right now, I think I can do it”. Even if you fail the first time it doesn’t matter. The point is that you were confident enough to get up in front of everyone and try it. If you don’t do well the first time it doesn’t matter because you will try it again. Your confident that you will succeed even if you fail many times beforehand .

Sometimes it’s that moment of hesitation that really screws you up anyway. Where you lose your confidence and then the doubt sinks in. What happens next? That little whisper in your head gets louder and becomes a distraction. Your doubt may even become fear and the fear physically immobilizes you. Instead of success you fail. If you can realize this now , it will save you on lost opportunities in the future. It will also become easier and easier as you go.

If you think about it it’s a little bit of aggression mixed with a whole lot of will power and sprinkled with a bit of curiosity to see how far you can push yourself. The feeling can become intoxicating and liberating. You will actually begin to like the feeling of butterflies in your stomach and you will enjoy the rush and the feeling of excitement .  Being afraid you will fail or look stupid or anything else will disappear and you will believe in yourself. It’s the closest anyone can feel to being invincible.

Ways of being more confident are; do what you want to do. Make a plan and stick to it. Do not listen to naysayers. This will set the tone for the rest of your endeavours. That’s all I’m really going to say about that. If you really want tips or step by step instructions there are shit tons of articles on-line to read from. But you are wasting your time me thinks because what you really gotta do is just say “Fuck it! I’m doing this” and just go ahead and do what you gotta do! Man up or woman up.  It will be downright impressive and you will be enthralled afterward. You may even have trouble going to sleep later that night.

Now what I am telling you is from my own trials and tribulations throughout my life. If you are younger and just getting out into the world and making your own place in life you may be burdened with serious doubts of your abilities. I was there. I would say back in my day it was 50/50 for me. I showed some confidence but I also held back quite often too. I felt the fearful pause that would set me back . But then I would have the confidence to get back in there and go for it again. Look, you may have to just do it the way I did and it will eventually come together. But I think back and realize I could have used some strong motivation back in the day. If I can help you with that right now then I am very happy to assist. You are young and you know it and its a goddamn good feeling. Embrace that shit and dive right into life.

Now if you are older than guess what? You really got it going on! Something special comes with some age. It’s the attitude that only experience can develop. You know what it feels like to make an error. To get burned once or twice. To have tasted defeat. If its popular opinion your worried about when you are young something magical takes place as you get older. You start to say, ” Hey I know whats right and what I need to do”. You no longer care as much about what others think. You are still going to be surrounded by naysayers and arm-chair quarterbacks who will try to hack you to death just to try to stuff you in a hole. But you see right through the thin veil they hide behind. These are people who have not grown up, have no confidence and are ultimately jealous of the fact that you have the will to reach for the stars and not be held back by negative thinking. Instead of being angry for their lack of support you instead will feel sorry for slight personality disorder.

Overall whether you are young, middle-aged or older , confidence is the right thing to have. If you make it a point and a central core value in your life and keep it simple, you will go much further than you ever had dreamed. One day , I will have this talk with my daughter. I will tell her to be confident in who she is and never allow anyone to say she can’t do anything. I will explain that failure is part of life and it is also part of the process in reaching your goals. That her confidence in herself will attract  those that are confident themselves and great relationships full of love and admiration will spring forth from it. Any failure that comes from learning and trying to do anything will be nothing, a mere speck of dirt that is easily flicked away. That her confidence will support others in her life and if she were to make a mistake that those people will support her with their love.

Like I said…….. INVINCIBLE!

 

Call it a hardcore thought of the day

I like to regularly boast about being hardcore in my own right, or at least trying to achieve being hardcore. It is basically the warrior philosophy under a different name, call it modernized if you will.

One thing about being a hardcore adult individual is that we can look at things from a realistic and practical view and be honest with ourselves. Even young adults should learn to develop this trait. We should not try to kid ourselves or pretend that certain things in life don’t bother us or present major problems. We tend to choose this route when the problem is so massive, so out of control that we get lost in our own feeling of ineffectiveness .

We live in a world where it appears that ignorance , greed and pure arrogance rule the day. Even the greatest of cognitive forces are swept away by this daily circus that we are bound to. A modern civilization that prides itself with an almost cult like mentality that has vast poverty,wars,corrupt power structures that steal money,genetic experimentation on the inhabitants(GMO‘s), racial & gender inequality, slavery (yes America all the cheap shit we buy is made by slaves) and massive amounts of radiation leaking into our air and oceans. Of the latter, Fukushima is literally a loaded howitzer aimed right at our heads.  The whole planets population is severely threatened by what is now the greatest ecological disaster of all time and growing worse everyday. And if you live in the northern hemisphere the chances of becoming sick grow greater everyday.

When we are forced to confront the harsh truths of the world we live in there are some who understand it. Others, as if too overwhelmed to think respond differently. They may acknowledge the bad news but then quickly say, “but there is so much good in the world too, lets not get bogged down by the bad” or they say something else like ” “Well it is out of my control, what can I do to change things, all I can do is live my life and make it the best life I can for myself and my family”.

These rationals are somehow worse than someone just plain not even caring. At least the person who doesn’t care also realizes what is going on. But these other rationals seem as if these people are on psychoactive drugs. This “tip toe through the daisys” world they create is void of a realistic approach to the insurmountable odds that are against them. It is not apathy it’s delusion.

The bottom line is that we are in big trouble. So big that it is on the level of nightmarish. We need the entire world to be on board for this. Like in the movie Independence Day with Will Smith. Before the aliens came we were at each others throats but the presence of a greater threat brought everyone together.

So what are we to do about ? I don’t know. But we better stop walking around pretending that it is not our problem.

Life Hardcore is about personal betterment through exercise,nutrition and following the warrior philosophy. If you read this post and are saying something like ” wow this is depressing” or ” whats this got to do with working out” and you are turned off, then you may want to avoid going outside for the rest of your life. Cause it’s getting ugly out there! You may not ever come back from that depression.

Many people stand up and speak out against what is wrong and thats great, but its not enough. We need everyone to speak up.

Hamstrings In My Sights

T- Nation.Com

Hamstring Hell: Sliding Leg Curls

by Ben Bruno – 8/13/2013
Hamstring Hell: Sliding Leg Curls

Here’s what you need to know…

• Sliding leg curls are the real deal. They hammer your hamstrings in a unique and painful way.

• Unlike some exercises, they can be trained with higher frequency, which makes them ideal for fast hypertrophy gains.

• Sliding leg curls can be systematically progressed or regressed to match your strength level so you can experience consistent long-term gains.

Sliding leg curls are no joke. I’ve absolutely buried top athletes with those “wussy” sliders. And I’m talking super strong guys that can squat and deadlift obscene weights and do glute-ham raises like nobody’s business.

From a programming perspective, not only do they absolutely torch the hamstrings while being easy on the lower back and knees, they can also be done with a higher frequency, which is beneficial for building both size and strength.

However, like any exercise, you can eventually get good at sliding leg curls. That’s when you need to use progression, and sliding leg curls can be progressed to the point of being downright tortuous.

So here are some devilishly effective progressions of the standard sliding leg curl. All of these can be performed using a slideboard, sliders, or anything else you can McGyver. Just use them on any slick surface.

Remember, the key is to find the right progression for your current level and then strive to move forward from there.

1. “Squeeze” Sliding Leg Curl

These are just regular sliding leg curls done while squeezing something like a small foam roller or medicine ball between your knees. Here’s what it should look like, as demonstrated by Eirinn Dougherty.

I’ve seen coaches and trainers use this method with glute bridges and I just applied it to sliding leg curls, which is really a bridge derivative even though it’s more of a hamstring exercise than a glute exercise.

Interestingly, I started trying it as a way to get more bang for the buck by strengthening the adductors, but I quickly noticed that exercise form started to improve when athletes were forced to squeeze something.

People tend to screw up sliding leg curls by flexing at the hips (i.e., letting the butt sag), which takes the glutes out of it and greatly diminishes the usefulness of the exercise. However, when they’re forced to squeeze something, they do a better job of keeping the hips up and the glutes engaged. So besides working the adductors, it’s also become a good teaching tool.

You can also use heavier implements as you progress to increase the challenge to the adductors.

2. Resisted Single-Leg Sliding Leg Curl

Single-leg sliding leg curls are a great progression once you’ve mastered the regular version, but how can you employ progressive overload beyond just doing a ton of reps?

Well, two ways, and both can be great depending on what you’re looking to achieve.

The simplest method is just to put of small plate on top of the slide pad, or if you’re using a slideboard, put a small weight on a towel.

A little weight goes a long way, so even five pounds will make a big difference and ten pounds will transform the exercise into an absolute monster.

Another option is to drape chains, a weighted vest, or even a weight plate over your hips.

I like this method because it increases the challenge for the glutes on what’s otherwise more of a hamstring exercise.

3. Body Curl

Body curls are a great progression/variation from sliding leg curls. Instead of keeping your torso fixed and sliding with your feet, keep the feet stationary and move your body back and forth.

They work best with a slideboard, but you can make due by putting a couple of sliders underneath a plate and resting your shoulders on top of the plate.

Plate with slidersThe form cues for body curls are the same as for sliding leg curls, meaning you want to keep the hips up by thinking about keeping a straight line from your shoulders to your knees.

 

I have a light weight on my hips in the video, but start with just bodyweight.

4. Barbell Hamstring Body Curl

Once you’re comfortable with body curls, you can begin to load the hips to increase the challenge for the glutes. Start by using chains or a weighted vest, but eventually you can progress to using a barbell like you would for barbell glute bridges.

 

5. Single-Leg Body Curl

I’ve done tons of hard hamstring exercises, but single-leg body curls may very well be the toughest of the lot, even when just using bodyweight.

 

It took me a long time to progress to them, and even when I could do regular sliding leg curls with 135 pounds on my hips, I still couldn’t even do one rep of these bad boys.

To build up to doing the true single-leg version, try the single-leg eccentric version, which is also a great exercise in its own right.

Bridge up normally, then push out on one leg and pull back in with two legs.

 

Be prepared to walk funny afterwards.

How to Incorporate Them

Add these exercises in towards the end of lower body workouts after your heavier work, or add them in on off days or upper body days for supplemental hamstring work.

You can do them up to four times a week without issue because they’re very easy on the joints. It’s definitely an exercise that lends itself well to higher frequency training, making it a great choice if you’re looking to bring up lagging hamstrings.

When you first start doing them you’ll likely struggle, but make it a goal to get good at them and work through the progressions outlined. You’ll find that your hamstrings will get bigger and a whole lot stronger in the process.

Probably the biggest thing holding you back from adding sliding leg curls is your own insecurity about doing something that isn’t “manly.” Get over yourself! Try these sissy exercises – I’ll bet you’ll be humbled and sold all at once.

The Four Dimensions of Boxing

I don’t remember where I found this article about boxing. But I found this to be very interesting and wanted to post it up here for anyone to read. I can relate to how boxing is facing your fears through firefighting. But I can also relate it to life and standing up and being in charge of your life despite your own fears.

The Four Dimensions of Boxing

I had an opportunity to go out for drinks and sat with a retired boxer. He learned to box in the Army and when he left he entered the amature ring. I was fascinated with his stories and he was more than happy to show me some moves but more important , teach me his philosophy.

Boxing is known as the Sweet Science.  Boxing is more than a sport, and is more about learning how to face personal fears than about hitting and getting hit.

Boxing for Everyone is about getting in shape.  A Boxing Workout begins with Jumping Rope and progresses with different kinds of jumping drills, ab and core work, Shadowboxing and the most favorite, punching a Heavy Bag. It is a great all body, cardio workout, AND you go through the motions and learn all boxing fundamentals.

Boxing has a dialogue learned when learning how to Spar.  When you don headgear and a mouthpiece, raise your gloves to cover your face, you will enter the ring of facing your fears.  Learning to Invite the punch instead of  freezing or fleeing is very powerful.

Living a boxer’s lifestyle is about applying what you have learned in the gym to everyday life.  We are constantly moving and interacting, even when sitting.  Through simple awareness drills, you can come to live life in a more engaged sense of mental, physical and emotional union.

Boxing is all about Stories; everyone has stories; when we tell the stories differently we are changed; when we follow the stories we fill in our own Map with newly found experience.

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