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HB Nutrition and Training

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25.01.2022 ~ ? # : . When you do your calculations, 3 eggs at minimum will have 18g-27g of protein, 15-18g fat, & 190- 215kcals (depending upon the size of the egg), but we will play the low end to give peanut butter a chance. ... 85g of steak on average has ~ 21g-25g protein, 9-25g fat, & 150-230kcals (depending on the cut) 70g of peanut butter (2 servings+ 2 slices of bread) does have ~22g protein, but it also contains ~50g of fat & 599 kcals As you see, you need 70g of peanut butter to get ~10g of protein & the other 8g is achieved by the 2 slices of bread. So yes, a peanut butter sandwich has about the same amount of protein as 3 eggs or 85g of steak, but the problems is at which calorie cost? The eggs would only contain ~200 calories & even a very fatty cut of steak would have ~228 calories (a lean sirloin would only have 149 calories). The peanut butter sandwich would set you back 599 calories for roughly the same amount of protein.! But what about the quality of the protein, is plant-based protein inferior? Bottom line, YES, It is! Plant-based proteins generally exhibit lower digestibility, lower leucine content & deficiencies in certain EAA’s such as lysine & methionine, which compromise the availability of a complete amino acid profile required for muscle protein synthesis. Based on currently available scientific evidence, animal-derived proteins may be considered more anabolic than plant-based protein sources.(Gorissen & Witard 2018) Summary: A well-planned,appropriately supplemented vegetarian [not vegan] diet effectively support athletic performance & provided protein intakes sufficient to meet the needs for total nitrogen & the essential amino acids, however unlike the Netflix film suggests, the inclusion of animal protein absolutely provides support to athletic performance. See more

25.01.2022 , ? This study assessed the effect of daily aspartame ingestion for 12 wk on glycemia, appetite and body weight. They took 100 adults aged 1861y that were randomly assigned to consume either 0, 350 (10 packets), or 1050mg (30 packets) aspartame p/day (ASP groups) in a beverage for 12w.... At baseline, body weight & composition were determined, a 240-min oral-glucose-tolerance test (OGTT) was administered & also measured was appetite & select hormones. During the intervention, for the 350 mg/d ASP group, the beverage contained 350 mg aspartame and the 1050-mg/d ASP group consumed the same beverage, plus additional capsules containing 680 mg dextrose and 700 mg aspartame. Baseline measurements were repeated at wk 12. : No group differences for blood glucose, insulin, resting leptin, glucagon-like peptide 1, at baseline vs week 12. No effects of aspartame ingestion on appetite, body weight, or body composition. Compliance with the beverage intervention was 95% CONCLUSIONS & TAKEAWAYS Aspartame ingested at 2 doses: 350mg (10 equal satchets) or 1050 mg aspartame/d (30 equal satchets) for 12 weeks had no effect on glycemia, appetite, or body weight among healthy, lean adults. This study was not intended to evaluate aspartame’s efficacy for purposeful weight loss, but the findings do not indicate that its use as a substitute for energy containing sweeteners would be counterproductive. This is more evidence to support the role that artificial sweeteners (I.e. aspartame) is NOT problematic in the nutritional management of blood glucose, appetite or body composition. See more

25.01.2022 Who has already had 70,000 emails sent to them in the lead up to BLACK FRIDAY - CYBER MONDAY sales ? Since my roots are in Australia , I had never even heard of BLACK FRIDAY until I moved to USA! So if you don’t know what all the fuss is about, Black Friday has routinely been the busiest shopping day of the year in the United States and takes place the day after Thanksgiving. It is regarded as the beginning of America's Christmas shopping season, and BASICALLY... EVERYONE has a sale! This has been going on since way back in 1952 or so I’ve read. With that being said, if you have considered making some life long physique and behavioral changes, then now would be the time to SAVE BIG on all our nutrition education books, training programming and coaching services! SALES begin FRIDAY 12:00am EST and come to an end at 11:59pm MONDAY EST. Happy Monday ! See more

24.01.2022 What a great workout this morning at @selfmadetrainingfacility with friends @drnadolsky and @shelleyb_fitlife - It’s really refreshing to see our medical doctors taking a greater interest in the exercise and performance. Check out Spencer’s page, he’s a really great guy, and next month I’ll be hopping on his podcast to talk all things NUTRITION SCIENCE We got to hangout and grab some breakfast after training today and chatted about some upcoming business projects, as w...ell as our pet peeves in the industry The irony of this given Spencer is a medical doctor, is that we both can’t stand it when GP’s or specialists speak out of turn on nutrition related topics @biolayne and I look forward to you heading to Florida for a visit soon!

23.01.2022 - . This week began with more rigorous testing at University of south Florida. We have been testing my 2RM strength, as well as my basal metabolic rate, total body water, body fat and lean mass using ultrasound method (A mode) and muscle thickness testing using (B mode) for almost 18 months which is super cool. ... I’ve also been taking regular skin caliper measurements to cross check and compare these with the ultrasound measurements. We also track my sleep and mood and range of other variables using both objective and subjective measuring tools and questionnaires. Finally, we track a bunch of hormones that are frequently shown to be effected by calorie restriction including leptin, progesterone, estrogen, TSH, LH, t3, t4, and free forms, cortisol and others. Liking forward to publishing this in 2029! This week, I talk about The improvements I’ve seen in my metabolic rate after implementing a reverse diet, as well as my Increased LBM I also discuss: Why it’s important to tailor your approach to training during contest for individual preferences. We take an in depth look at my peak week and how it differs from past approach I explain why my last peak didn’t quite go according to plan I discuss the importance of water and hydration for liking your best on show day Click the link in my bio to watch the full YouTube video See more

22.01.2022 Now that I have your attention Black Friday Sale is STILL GOING! We only do 2-3 sales per year...So it’s go time! Use Code: ‘BF20’ Link in bio. ... That’s right we are doing 20% off EVERYTHING we sell. Including: -All ebooks and paperback books -BioLayne Workout Builder Memberships (and this 20% is recurring and applies every month for the LIFE of your membership) -All online courses that are on pre-sale (no code needed for this as they are already 20% off pre-sale price) -All apparel -And for the first time ever, 20% off on ALL 1 on 1 COACHING! Take your fitness goals to the next level with our expert team! Click the link in my bio. This sale is only for this weekend and then it’s DONE and there won’t be another for probably 4+ months. If you guys have any questions drop them below! See more

20.01.2022 ? Many foods have a certain ‘health stigma’ and sometimes there is ZERO obvious reason for why the food gained its so called ‘healthy’ reputation. How often do you hear someone say, ‘Oh that’s a good food’ or ‘I don’t eat that, it’s unhealthy’? ... ? More often we need to look at the broader CONTEXT of a food and how it fits within a persons whole diet! First off, it SHOULD be difficult to make strong claims about a food, as you should all know by now, everyones calorie & protein requirements are unique. For some people in fact, consuming foods often deemed as being ‘unhealthy’ may actually be necessary! Take for example an elite athlete who trains for several hours a day, or someone with a very labor intensive job who’s daily energy expenditure is several thousand calories! For them it may be nearly impossible to consume sufficient calories to maintain their body weight if they are only using foods that are traditionally thought of as ‘healthy.’ For this reason it’s important to consider the CONTEXT when we are talking about the ‘health’ of certain food. Here is my OPINION A better way to look at the ‘HEALTH ’ of a food is to consider its total nutritional value, rather than labelling food as GOOD or BAD. ENERGY BALANCE is king when it comes to minimizing disease risk & helps you to maintain a healthy body weight. Choosing foods that help you achieve your individual calorie requirements should be the main priority. Choose foods that are MICRONUTRIENT & FIBER rich. Avoid Trans fats / hydrogenated oils as these have been linked to CVD & Cancer. No need to minimize SALT INTAKE if you are healthy & don’t have history of CVD. Only ~5-10% of people are salt sensitive & do not regulate sodium well. For these individuals limiting salt intake is a consideration. Everyone else simply needs to make sure they drink enough fluid to help excrete excess sodium. So as you can see, a ‘healthy’ diet can be many things, so it’s important to consider how a food fits with See more

19.01.2022 New York New York . . . .... @biolayne @iamninasilic @iamchinomarin @iamariarose

16.01.2022 Protein is a crucial nutrient There are numerous benefits to adding protein-rich foods to your diet, including weight and fat loss and increased muscle mass... Luckily, there are many delicious choices that suit every dietary need. However, some people may find healthy #proteinsources to be too costly. While some sources of protein are expensive, there are also many affordable alternatives Cheap sources of protein can be found if you know where to look. Here is a list of healthy & affordable protein sources . Note that each source of protein is broken down Info $ cost per 25g of protein. If you have more protein foods that aren't featured in this list, please share these below with their approx cost per 25g serving . See more

13.01.2022 PLANT BASED PROTEIN: HOW GOOD IS IT FOR BUILDING MUSCLE? . Plant-based protein sources are generally considered less anabolic than protein from animal sources. ... Animal based protein sources typically have a high essential amino acid content and appears more potent than plant protein to stimulate MPS (Van Vliet, 2015). However, there this doesn't mean vegans or vegetarians could get anabolic responses from plant based protein, it just means it may not be as simple and can potentially require strategies to optimize MPS (Gorissen, 2016). . The leucine content of a meal is an important determinant of the anabolic response to that meal. . Suboptimal amounts of protein can be supplemented with leucine to improve the muscle protein synthetic response. However, this can potentially be compensated by ingesting a greater amount of plant protein ie. 40g + (Gorissen, 2016) THERE ARE STRATEGIES THAT CAN BE APPLIED TO THE ANABOLIC PROPERTIES OF PLANT PROTEINS. 1) Fortification of plant-based protein sources with the aminoacids methionine, lysine, and/or leucine 2) Supplementation with high quality well formulated isolated plant based protein (as DIGESTIBILITY is >90% vs 45% from whole foods) 3) Consumption of GREATER AMOUNTS of plant-based protein sources or actual well-designed plant based protein supplements 4) Ingesting MULTIPLE PROTEIN SOURCES to provide a more balanced aminoacid profile (I.e legumes+grains) At the of the day, Vegans don’t need to obsess over getting every amino acid in every meal, but make sure to get all of them in by the end of the day! High quality, well formulated plant based protein supplementation is recommended for optimizing muscle Gains if your are vegan.

13.01.2022 It’s show time! Carbs Carbs Carbs Did I mention I love CARBS haha It’s been a long year of competing! I started dieting back in late April literally the day after my last Powerlifting meet in preparation for @wbff_official WORDLS in the Bahamas, back in August . ... What an amazing experience this was, and also a great opportunity to see what was truly needed to make Top 3 in the world with such fierce competition! I had a short 9 weeks out of a deficit, Reverse Dieting (*Side Note:My and @biolayne’s Reverse Diet Guide presale goes LIVE Tuesday! Perfect timing for me to begin my own reverse! The first chapter is available NOW for download FREE -> LINK in bio). During that 9 weeks, not only was I able to repair my metabolism (my BMR picked back up from 1340 to 1570 Kcals), I was also able to build a significant amount of muscle in my legs and I truly busted my ass to achieve that in such a short time. My legs didn’t get much of a break! Looking at my current condition, I can say with 100% confidence I have brought an even better physique to finish off the season with this incredible organization @wbff_official It’s go time! @ Resorts Casino Hotel See more

11.01.2022 You may remember last Christmas @mason_woodruff and I teamed up to bring you our favorite Christmas Holiday recipes. The good news is, we did so in a more ‘macro friendly’ way to help save you from all that unwanted holiday weight gain! This Protein Bark is the perfect sweet cap to a Christmas meal. And with just four ingredients, you can throw it together in no time. You’ll find delicious white chocolate bits in every bite of protein... bark and cleverly decorated with fun & festive sprinkles! Each piece has roughly 12 grams of protein per serving, so I have a feeling you’ll continue making this recipe long after Christmas for a sweets fix. 1. Line a baking sheet with parchment paper or aluminum foil. 2. Use a knife to chop the chocolate chips. (You can also use a blender or food processor but use them gently.) 3. Mix the Greek yogurt, protein powder @nutrakey (20% discount code:Holly20), & chocolate chips in a large bowl. 4. Pour the mixture on the baking sheet and spread it into a thin layer. 5. Top with sprinkles and freeze for at least 3 hours. 6. Enjoy!! *Make sure you serve straight from the freezer. The protein bark will lose its form the longer it sits at room temp. **Use a knife to cut the bark into 8 pieces. You can use pieces of parchment for easy handling/serving! For more of these macro friendly recipes, check out Mason and my holiday recipe book! ‘The Christmas Holiday recipe Guide" ( AVAILABLE NOW $9.99 by clicking the link in my bio) See more

07.01.2022 LOW CALORIE SMORE'S PIE This dessert is everything traditional s'mores are chocolatey, gooey, crunchy in a pie form. It is not difficult to make, but it does take some time to set, so allow a few hours to assemble all of the worthy parts. ... Ultimately, what you end up with is a chocolate pudding pie in a tasty cookie crust, topped with a blanket of homemade marshmallow that's browned to perfection. The best part is that it is only 240 kcals per slice compared to a traditional s'mores pie which is around 600 kcals per slice. MACROS of my S'more pie version: 11g Pro - 37g Carbs - 8g F The method is as follows : 1. Pre heat oven to 360 degrees. 2. Place the butter brushed crust in the oven and cook for 8 minutes then remove from heat. 3. While the crust is cooking, combine the cream cheese, ricotta cheese, sweetener, vanilla essence, and combine in a mixer or food processor until smooth. 4. Next add the cocoa powder and mix until well combined. 5. Next add the coconut milk and mix well once more. 6. Prepare gelatine according to instructions, then transfer to the filling ingredients and mix through. 7. Lastly, fold through the cool whip then transfer mixture into the crust & bake for 20 minutes. 8. Allow pie to cool in the oven with the door semi ajar for 30 mins. Rest for ~1 hour to come to room temperature, then refrigerated for 2 hours to finish setting. 8. Too with marshmallows and lightly torch the marshmallows. Enjoy with some fat free whipped cream or ice cream! More of these calorie friendly recipes in my Nutrition Guide ‘The Complete Contest Prep Recipe Guide ( HARD COVER back in stock this week ! ! Link in Bio ) See more

06.01.2022 HABITS AND BEHAVIORS CRITICAL FOR LONG TERM WEIGHT MAINTENANCE . Many of you will have attempted a diet at some point in your life, and for many of us this weight is regained shortly after. It’s become more evident over the years that we don’t have a problem with losing weight. Where we go wrong is when trying to keep it off, and this is by and large due to the behaviors we lose once the diet ends. ... Successful weight maintenance is associated with the UPKEEP of specific behavioral changes once you end your diet. If you go back to your old ways, i.e. stop tracking, reintroduce high calorie foods, lower your activity and stop applying certain forms of cognitive restraint, it’s not wonder weight is regained. A study by Ramage et al 2013, and others have found that certain behaviors can be great predictors of long term successful weight maintenance (see above) Regardless of the amount of knowledge one has, it doesn’t make you less prone to dealing with these problems. In fact there are a number of things listed even I still struggle with (i.e. disinhibited eating, stress eating, passive reaction to problems) Fortunately, I have been able to recognize these and focus my efforts on addressing these. As I enter my off season, maintaining the behaviors that helped me get into shape is KEY if I wish to keep the weight off. Of course it’s unrealistic for me to stay at this low body fat %, so some weight regain is expected, and there will be some behaviors that I will ‘ease up on’ i.e. weighing every meal to the gram, but I will still practice majority of those listed above to some degree in my off season to help minimize weight regain during my REVERSE DIET !

04.01.2022 Trying to maintain a low calorie diet as a long-term diet strategy can be really challenging! The primary use of a reverse diet is for people who want to minimize weight regain while recovering from a long diet & raising their calories back to a more sustainable level.... This involves a process of slow & controlled calorie increases in order to minimize fat regain, while at the same time, increase your energy expenditure & metabolic rate. This is especially important since at the end of a diet where people have achieved their weight loss goal, or at least have decided that they are satisfied enough with their results to stop targeting further weight loss, many people go back to their ‘pre diet’ eating behaviors & regain a lot of the weight. Even people who are very mindful of tracking their calories will often return back to their ‘pre diet’ maintenance calories in a relatively short period of time. What many people do not realize however is that your maintenance calorie levels after a long diet will be FAR lower than what can be predicted by equations, even when based off your current anthropometric measurements (i.e.weight, body fat, lean body mass, age, etc). Essentially, with our NEW Reverse dieting guide, we want to ‘train’ you to be able to eat more while not gaining excessive amounts of body fat. Some people may be able to add a significant amount of calories & not regain any body fat whatsoever. So why would someone want to do this? Most people would probably love to be able to enjoy the flexibility of eating more food & not gain any weight, especially those who have lost weight from dieting. To put it simply, we believe reverse dieting may help some people maintain their weight loss by allowing them to consume an increasingly greater amount of food over time, while not adding more body fat than they would like. There are other potential applications for those who: Have spent long periods of their life yo-yo dieting. Have ‘slow’ metabolisms or a relatively ‘low’ total daily energy expenditure. Want to consume more food & gain lean mass. See more

03.01.2022 Happy Sunday Super excited to be heading to Dallas this week for a serious week of dialed in training and really getting myself into the right mindset and focus for ready for the @wbff_official Atlantic City Pro, the final Pro show of the year! Have just taken a look at the weather forecast in Dallas however, and it’s safe to say I will NOT be packing any swimwear on this trip. ... Bring on the wooly coats and winter boots! It’s time to get to WORK See more

02.01.2022 PRE SALES are LIVE My own Reverse Diet has started! AND......Our brand new book ‘The Complete Reverse Dieting Guide’ is finally here! So it turns out 6 out of every 7 people who attempt weight loss are successful in losing a significant amount of weight. The problem is, the vast majority of people will regain the weight they lost, and many will add than they originally started with ... Previously, people were left with 2 options: 1) Be on a diet forever or 2) regain the weight. Thankfully, now there is a third option: Through reverse dieting it can be possible to maintain lost weight and live a sustainable lifestyle. If you have any questions about this fee free to ask and comment below! Pre Sale pricing $29.99 - Click the link in my bio See more

02.01.2022 & & Sleep quality can be characterized by the amount of slow wave sleep (SWS) and rapid eye movement (REM) sleep one gets at night. These 2 stages of sleep occur with greater duration as the night progresses. SWS is deep sleep and has a restorative function, whereas both REM and SWS function toward memory consolidation. Also, sleep quality can be defined by sleep efficiency (SE), or the amount of time in bed spent asleep..., as well as sleep-onset latency (SOL), the amount of time one takes to fall asleep at night. Low SE (generally <85%) and long SOL (>2030 min depending on age) typically characterize poor sleep. There are several practical TAKEAWAYS from studies by Doherty et al 2019 & Lindseth et al 2013, that have found evidence supporting the role of specific nutrients, substances & macro distribution and their influence on a person’s sleep quality. Sleep can be promoted either by inhibiting wake-promoting mechanisms or by sleep promoting factors through nutritional intervention. For example, higher saturated fat & lower fiber intakes may produce Slow Wave Sleep, nighttime arousals & a in overall sleep quality. Nutrients such as carbohydrate (high glycaemic index evening meal can sleep onset latency), while protein (specifically consumption of low fat dairy may sleep duration), ethanol REM sleep & caffeine sleep onset latency, as we as total sleep duration & sleep quality. The timing & quantity of meals, in particular large portions and/or meals later in the evening can negatively impact sleep potentially due to the thermogenic effect of digestion, affecting circadian rhythms. Antioxidant (Vit C, E & A) consumption may influence recovery from exercise but may also influence sleep since sleep regulation is influenced by pro-inflammatory cytokines. Tryptophan rich Protein sources have been shown to sleep. Some sources include milk, yogurt, turkey, chicken, fish, eggs, pumpkin seeds, beans, peanuts, cheese, & leafy green veggies. tryptophan & melatonin concentrations appear to be those responsible for See more

01.01.2022 & & Let’s starts with the basics, I love this definition: Sleep, in humans, is defined as a complex yet reversible behavioural state where an individual is perceptually disengaged from and unresponsive to their environment. Sleep health is a multidimensional pattern of sleep-wakefulness, and adapts to individual, social and environmental demands, and promotes physical and mental wellbeing.... Good sleep health is characterized by an individuals perception of sleep satisfaction, appropriate sleep timing, adequate duration, high efficiency and sustained alertness during waking hours. Sleep has a restorative effect on the immune system and the endocrine system, facilitates the recovery of the nervous and metabolic cost of the waking state and plays an integral role in learning, memory and synaptic plasticity (ability of synapses to strengthen or weaken over time) Studies by Bonnar et al. 2018 & Doherty et al 2019, aimed to summarize & evaluate sleep intervention studies targeting subsequent performance & recovery in competitive athletes. : 3 key factors affecting the recovery of & performance in athletes: Sleep length (total sleep duration; hours/night & naps) Sleep quality (experience & perceived adequacy of sleep) Sleep phase (circadian rhythm-the body's internal sleep clock) Post-exercise recovery (ie. Sleep) is vital for all athletes. If the balance between training stress and physical recovery is inadequate, performance in subsequent training sessions or competition may be adversely affected. Positive training adaptations & recovery can be maximized by optimal nutrition practices or conversely, through suboptimal nutrition practices. Adequate sleep is crucial for optimal recovery & subsequent performance in athletes, since poor sleep can lead to poor mood states & poor recovery linked to over-reaching, over-training as well as an increased risk of injuries. Stay tuned for PART 2, where I talk specifically on the nutritional practices & effects on sleep onset & quality. See more

01.01.2022 FACTORS MODULATING THE MUSCLE PROTEIN SYNTHETIC (MPS) RESPONSE TO FEEDING & HOW TO OPTIMIZE IT The MPS response to feeding is augmented by prior exercise, a higher amount of protein, the essential amino acid (EEA) content, as well as the digestion and absorption rates of the ingested protein source. The MPS response to feeding is by alcohol co-ingestion, during prolonged energy deficit, during muscle inactivity, with aging (especially in females), as we as in individua...ls with excessive fat mass. In the first slide, () indicates the MPS response to feeding is augmented, () indicates the MPS response to feeding is attenuated,() indicates the MPS response to feeding is not affected, while an () indicates the impact on MPS response to feeding is unclear. How can we optimize MPS as much as possible ? Eat 4-5 meals spread throughout the day: e.g. breakfast, lunch, post-workout shake, dinner, and pre-sleep. Eat 20-40 g protein at each meal. Amounts >20g will give a small additional benefit. Choose animal protein (whey protein is the best). Or compensate by eating larger amount of plant protein If your main goal is to build muscle, eat at least maintenance calories or a small surplus 10-15%