h76
Baron Herminius LXXVI
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MACROS
The total number of carbs, proteins, & fats are less important than ratios, save for threshold numbers to avoid adverse effects on the body. For bodybuilding purposes, the ideal macronutrient profile should be similar to ~30% protein, ~55-60% carbohydrate, ~15-20% fat. Why are we eating such high carbs? Don't carbs make you fat? But muh keto! Carbs don't make you fat. Eating more calories than you burn makes you fat. Furthermore, your body requires adequate glycogen stores for optimal motor unit recruitment of fast-twitch muscle fibers, as well as energy production. While the protein intake isn't an exact science, during bodybuilding/growth phases we need to be eating at least 1G of protein per pound of lean body mass. Keeping protein high helps prevent catabolism, especially on a cut.
Whilst on a cut, it's important to maintain your protein intake & carbohydrates, without lowering fat below ~60-80G per day. You still need fat in your diet; studies
show extremely low fat diets lower testosterone in men. Reduce sugar & overall caloric intake during cutting phases. During a bulk, you can safely up your
carbohydrate intake significantly, but protein should be kept the same. Fat can be raised somewhat, but focus on intake of carbs. The best sources for your macronutrients are; complex carbs, lean proteins, monounsaturated and omega-3 fats.
Protip: the primary reason why people look terrible after taking ozempic is because they don't intake enough protein, due to nuked appetite and nausea.
METABOLIC TYPING
Its incredibly important to eat for your metabolic typing. You can take a metabolic typing test or online quiz to figure out your nutritional needs. How your body produces ATP is important, you can be sympathetic dominant or parasympathetic dominant. This determines whether you oxidize macronutrients fast (30% of population) or slow (70% of population). Tailoring your diet specifically to your phenotype, genotype & metabotyping will help prevent the onset of disease & optimize your nutrition much more than eating a random “healthy diet” you found on the net thats more generalized.
Contraindications
If you are metabolically healthy & insulin sensitive, continue eating high carb for optimal motor unit recruitment. If you're hyperglycemic &/or insulin resistant, lower
your carbohydrates & intake more fats. Choose health over growth, always. Hydration is extremely important; men should drink ~16 cups of water daily. Cardio/exercise is also a factor to upregulate hydration during heavy perspiration. If you have access to a sauna, use it twice a week. Reduced skin-mediated detoxification can lead to oxidative stress, so sweating can reduce the load on your liver. You can be extremely healthy diet-wise, & still have huge issues because of a lack of hydration & proper electrolyte intake. Your body is like a lithium battery. Water is useless without salt.
RECOMMENDED FOODS
Ideally, you should be eating food with complete proteins, complex carbs, & healthy fats. In order to avoid chronic inflammation, we want to eat foods low in oxalates
& processed sugars, & high in essential micronutrients. Cruciferous vegetables are typically low in oxalates & phytates, reducing inflammation, & high in micronutrients. They are natural aromatase inhibitors, meaning it will help lower systemic estradiol. They have sulforaphane in them which activates Nrf2 which helps detox your body. They are antioxidants, fight cancer & have neuroprotective properties. Improves blood sugar control (glucose) which can prevent diabetes.
FOODS TO AVOID/MINIMIZE
Avoid foods with high oxalate content, phytates, & mitochondrial inhibition. Reduce sugar intake except for before training. Prioritize sodium/electrolyte balance
post-workout. Reducing alcohol and refined sugars will make the biggest impact on your health, provided you aren’t eating literal nuclear waste.
High oxalate foods
spinach, rhubarb, chocolate, beet greens, almonds, sweet potatoes. While foods like sweet potatoes are extremely nutritious, they should be eaten in moderation to avoid inflammation and oxalate kidney stones.
Glyphostates, pesticides, GMOs
Avoid inorganic and processed foods. Avoid fast food entirely. Some caveats are places like Chipotle within reason can be relatively healthy, though they do cook in seed oils.
Seed oils
It’s not about the seed oils themselves, it’s about the harmful chemicals used in the extraction process.
Alcohol. Phytoestrogens, bloating, poor recovery, GI issues, liver cirrhosis. The list goes on. You already know it’s bad.
Soy
Soy lecithin, soy protein isolate, as an emulsifier of any kind. Just avoid soy entirely. They’re in protein bars, protein powder, & a lot of “healthy” food brands contain phytoestrogen.
Dyes
red 40, yellow 5, red 1, blue 1, yellow 1, yellow 60, artificial dyes cannot be digested & are carcinogenic
Fluoride
the original studies used to justify pumping fluoride in our water supply were methodologically flawed, & recent evidence suggests fluoride is not as safe as we once thought. Once ingested, only 40-50% can be excreted & it builds up in concentration in your bones. There is even evidence to suggest it calcifies the pineal gland in the brain. There was a case in India, there was a district with an extremely excessive dose of fluoride pumped into the watersupply & it caused extreme harm to local residents. There are even links to autism and cancer. You do NOT need fluoride to protect your enamel.
References
Macronutrient considerations for the sport of bodybuilding - PubMed
Participants in the sport of bodybuilding are judged by appearance rather than performance. In this respect, increased muscle size and definition are critical elements of success. The purpose of this review is to evaluate the literature and provide recommendations regarding macronutrient intake...
pubmed.ncbi.nlm.nih.gov
Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies
Background: Higher endogenous testosterone levels are associated with reduced chronic disease risk and mortality. Since the mid-20th century, there have been significant changes in dietary patterns, and men's testosterone levels have declined in western countries. Cross-sectional studies show...
arxiv.org
Decreased Skin-Mediated Detoxification Contributes to Oxidative Stress and Insulin Resistance - PMC
The skin, the body's largest organ, plays an important role in the biotransformation/detoxification and elimination of xenobiotics and endogenous toxic substances, but its role in oxidative stress and insulin resistance is unclear. We investigated ...
pmc.ncbi.nlm.nih.gov
Study: Half of All Americans are Magnesium Deficient | Pharmacy Times
Magnesium is needed to properly metabolize vitamin D.
Intakes of antioxidants in coffee, wine, and vegetables are correlated with plasma carotenoids in humans - PubMed
The consumption of fruits and vegetables reduces the risk of major chronic degenerative diseases. The active compounds and the mechanisms involved in this protective effect have not been well defined. The objective of this study was to determine the contribution of various food groups to total...
pubmed.ncbi.nlm.nih.gov
Dietary Oxalate Intake and Kidney Outcomes - PMC
Oxalate is both a plant-derived molecule and a terminal toxic metabolite with no known physiological function in humans. It is predominantly eliminated by the kidneys through glomerular filtration and tubular secretion. Regardless of the cause, the ...
pmc.ncbi.nlm.nih.gov
Sulforaphane as a potential therapeutic agent: a comprehensive analysis of clinical trials and mechanistic insights - PMC
Sulforaphane (SFN), a bioactive compound derived from glucoraphanin in cruciferous vegetables such as broccoli, has been extensively studied for its therapeutic potential across diverse disease categories. SFN exerts its effects through ...
pmc.ncbi.nlm.nih.gov
Toxicity of fluoride: critical evaluation of evidence for human developmental neurotoxicity in epidemiological studies, animal experiments and in vitro analyses - PMC
Recently, epidemiological studies have suggested that fluoride is a human developmental neurotoxicant that reduces measures of intelligence in children, placing it into the same category as toxic metals (lead, methylmercury, arsenic) and ...
pmc.ncbi.nlm.nih.gov
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