Five Nutrition Mistakes to Avoid
By Jayson A. Wyner, Nutritionist to the Pros
MISTAKE #1: Eat clean 24-7.
I used to think that to build muscle or lose fat you should stick to your diet 365 days a year – and so this is what I did leading up to my first photo shoot. Unfortunately, every couple weeks I experienced a full-out uncontrollable binge and noticed very little change in my body.
Now, after years of training and experimenting with diet, I have learned that it’s imperative to schedule cheat meals in order to experience noticeable changes in my body. So now I schedule my cheat meal for every Saturday when I have Sushi. If I am still craving food off my regular diet I will allow myself another cheat consisting of two hamburgers on either Tuesday or Wednesday. If I do decide to have a second cheat meal, I prepare the burgers myself to ensure I am not going too far off track. About once a month I will have a dessert such as green tea ice cream. The rest of my diet throughout the week is extremely clean – but by allowing myself these scheduled cheats I notice obvious progressions in my body, and it keeps staying on track a lot easier.
MISTAKE #2: Eliminating carbs
Although it is true that overdoing carbs can add unwanted fat to your physique, very few people understand how and when to eat them in order to truly reap all the benefits. I believe in always including complex carbs (such as a yam, sweet potato or brown rice) in my pre and post workout meals. Complex carbohydrates have a high nutritional value, are rich in fiber, but do not spike your insulin levels. For a safe rule of thumb I usually have 2-4 carb meals all before 5pm. After 5pm I cut out all my carbs. This allows me to sustain my energy levels throughout the day and still make gains while staying super lean.
MISTAKE #3: Skipping a meal
In order to lose fat it is important to eat fewer calories than your body is burning. However, by skipping a meal – just because you’re eating less food, it does not mean you’re losing more weight. In fact, you are putting your body into starvation mode and lowering your metabolism. During this time, while your body is in this catabolic state, you force your body to use muscle for energy ultimately limiting your progression. Additionally, most people will over eat at the next meal, to try to satiate their hunger. The overeating is what causes the extra fat, so not only are you burning muscle while you are missing a meal but by the time you eat you are now overeating which is a sure way to get off track. You should really shoot for 5-8 small meals spread over the course of the day to maintain energy levels and prevent any temptations to binge.
MISTAKE #4: Fat is the enemy.
Fat has an unnecessary bad reputation that, as a diet food, it is bad for weight loss and health. This may prove true when it comes to saturated fats, but you absolutely need a good amount of healthy fats in your diet. By good fats I mean non-saturated fats such as almond butter, natural peanut butter, and avocado. These fats will actually increase your metabolic rate and increase fat burning resulting in weight loss. Fats are great to use at night time when combined with protein or post cardio to keep the fat burning processing going until your next meal (provided you do not take in carbohydrates).
MISTAKE #5: Use someone else’s diet because it worked for them.
Years ago, when dieting down for a Hawaiian vacation, I followed a diet that was sent by one of my friends in the IFBB. Although he clearly knew what he was talking about and how the food portions and timing worked effectively for his own body – this was not the case for me. I made the mistake of trying to follow his exact diet without any guidance or alterations and it backfired drastically.
Over time I have learned in order to be your best you must have the best team around you supporting you. If you are a serious athlete, I highly suggest hiring a professional diet coach to design a diet specifically tailored to your body’s needs, and to monitor your progression and make tweaks where needed.
Through my own personal trial and error, and through working with some of the top names in the industry, I’ve discovered what it takes to help someone transform their body from good to great. Every athlete is different – which is why I’ve created the Wyner Nutrition Systems (WNS). I take each individual requirement into consideration and create a professional custom nutrition and supplement program that corresponds to your body’s needs.
If you would like to have a custom WNS plan designed for permanent, fat loss, off season muscle mass or strength and endurance from my 13 years of experience working with the pros and self experimentation… I encourage you to visit my website at www.bodybywns.com
The Perfect Superfood for Athletes!
Being a champion bodybuilder requires ferocious training intensity, perfect nutrition, plenty of sleep and science-backed supplements. Many “would be” champs have found out the hard way that building a great physique is 75% diet and 25% training/recovery. If you don’t maximize each, you simply do not make the fastest gains possible. Period. But what you eat is the most single most important factor in deciding if you’ll gain slabs of rock-hard muscle or slabs of soft and ugly fat!
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Protein is what makes up the majority of muscle tissue throughout your body and is the most important thing you can take in each day (next to oxygen and water of course!) To build muscle or to shed fat without losing muscle, you need to take in at least 1 gram per pound of bodyweight. So for a 220 pound man, you need roughly 220 grams of protein. Some guys in a serious growth phase may even need more! The type of protein you take in can have a major effect on the efficiency of the protein you take in at meeting your body’s needs. Cheap inferior protein sources like soy protein or collagen (found in many protein bars) do not meet your protein needs as efficiently as high-quality proteins like those included in all Nutrabolics products and FIGHTER’S FOOD™ is no exception.
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Shogun Rua tours Canada for Nutrabolics
Team Nutrabolics® Light Heavyweight Champion Shogun Rua will embark on a 5-stop Canadian retail tour in March, immediately after his Championship match against Jon Jones. This is a rare opportunity for you to meet the Brazilian MMA Champion so make sure you purchase an advance VIP pass!
Shogun will be appearing at the following retailers:
Friday, March 25
Popeyes Supplements Kelowna
#114 - 2189 Springfield Rd
Saturday, March 26
Popeyes Supplements Coquitlam
#102 - 2733 Barnet Hwy.
Popeyes Supplements Richmond
#6590 - No.3 Road
Sunday, March 27
Fuel SVN Maple Ridge
#1 - 11455 201A Street
Maple Ridge, B.C.
Fuel SVN Mission
33120 1st Ave.
Fans can purchase advance VIP passes at any of the above locations that will guarantee them a spot in the VIP line at that location's appearance and an autograph from Shogun.
VIP passes are limited to the first 400 customers (while supplies last).
One autograph per VIP pass and per customer.
General admission is first come, first serve.
For more information e-mail firstname.lastname@example.org
Visit team Nutrabolics at CHFA Expo West
Nutrabolics will be exhibiting at CHFA Expo West, Canada's largest trade event dedicated to the natural health and organic products industry, on April 16-17 in Vancouver, British Columbia at the Vancouver Convention Centre.
Stop by our booth for free samples and the latest news on your favorite Nutrabolics products!
Shogun Rua Sponsored by Nutrabolics for UFC 128
Team Nutrabolics’ MMA Superstar, Mauricio Shogun Rua was in full force at last weekend’s UFC 128 in New Jersey. Nutrabolics was prominently featured on Shogun’s Official Entrance Shirt and Official Vale Tudo Shorts. We would like to congratulate Shogun on his dedication and hard work leading up to the fight, we know that with his dedication he will be back and stronger & better than ever before.
Visit Team Nutrabolics at FIBO 2011 in Germany
FIBO 2011, Europe's largest fitness & bodybuilding exhibition, will be held at the Essen Exhibition Center, April 14-17 in Essen, Germany.
Nutrabolics will be a major exhibitor at this years' expo (booth B/30 in Hall 12) with our huge European island booth!
Get the chance to meet Team Nutrabolics' athletes and some of the hottest fitness models in Europe. Key executives that will be attending include Nutrabolics' CEO Rodney Dupont and Vice-President Jayson Wyner.