Tag Archives: protein

Does the Anabolic Window Really Exist?

Back when I first started lifting, I was convinced that if I didn’t have some kind of potent protein shake and enough chicken to feed a small village within 30 minutes after my training, I was going to be in a catabolic death spiral and all of my training would be for naught.

I would risk road rage confrontations, running over slow pedestrians, and anything else that got in my way of me meeting the much hyped “anabolic window”.

I was a slave to immediate post training nutrition.

Continue reading Does the Anabolic Window Really Exist?

Primal Nutrition: The Carbs at Night Myth

When I explain to people how I eat, and how I would recommend them to eat, I always get the same response.

“But Tank, doesn’t eating a lot of carbs at night make you fat?”

This cements the fact that fitness and diet myths are deep rooted and it makes my job as a strength coach even more important to help spread some truth.

Calories at night are not bad. Carbs at night are not bad. Eating this way will not make you fat.

But you will get fat by over-eating your carb and caloric needs throughout the course of the entire day.

Stuffing your face all day and then piling a huge dinner on top of that ups your chances of overshooting your caloric needs and packing on the pounds.

This is where it’s important to look at your diet as a whole (24 hour cycle) as opposed to meal by meal.

Primal Man vs Modern Man

Not eating a lot of carbs at night goes completely against Primal instincts and history, and is the complete opposite of our psyche and social patterns.

primal diet

Primal man under-ate throughout the course of the day because he was too busy grazing, hunting, fetching water, running from saber tooth tigers, and hustling his ass off to survive. After he returned home at night, he’d lounge around and feast on his daily conquests replenishing his glycogen stores from a hard day’s work, and sleep deeply with a full stomach. That nightly feast fueled him for the following day’s activity.

Fast forward to modern society. Our DNA has barely changed from Primal man. Our lives are somewhat different as far as our activity and exertion levels, but our routines and instincts are not. Most of us work during the day (albeit it sitting on our asses much more, which is another reason to not eat big during the day). At some point, we lift heavy weights and train. After work, current norms call for happy hours, social dinners, and family feasts where eating big is a natural occurrence. Our natural psychology makes kicking back and eating big at night appealing.

How I Recommend Eating

So why go against the grain of what our minds, bodies, and social patterns tell us? Is there a better way to approach our daily eating routines?

Of course there is.

First off, I’m a huge fan of intermittent fasting and under-eating during the day. And despite the potential backlash I get from the community, I’m not a big breakfast fan either. That’s a whole other story, but if you want the low-down on that, check it out here: Is Breakfast Really That Important?

Fasting allows you to burn body fat at a much higher rate naturally, and minimizes the amount of time you need to spend doing cardio. Under-eating during the day keeps your energy levels up and makes you much more productive.

(Besides, as I alluded to earlier, unless you work a manual labor job, you simply don’t need a lot of caloric intake during the day. An no, you will not go catabolic if you don’t eat every few hours. That’s another myth perpetuated by the fitness/supplement industry).

Then after a day of work and intense training, your body will be in a glycogen depleted state in the evening.

Enter the nightly feast.

Because you under-eat during the day, your body will be primed for calories and carbs, causing carbs to be much more likely stored as glycogen rather than fat. Eating big following the day’s activity will also promote recovery, muscle repair, and help put you in an enhanced anabolic state for growth.

Coinciding with our natural instincts, eating big at night will also promote deeper sleep, critical for protecting your nervous and hormonal systems. And by refueling your glycogen stores in the evening, you will be fueled for upwards of 12 hours, which will carry you well into the next day.

** Because you under-eat during the day, it is critical that you make up your caloric deficit at night and eat enough to put yourself in a caloric surplus if you are trying to gain weight **

Plus, you’ll probably be far happier eating this way and I can almost guarantee that this will be more conducive to your lifestyle and social schedule.

This is precisely how I eat, and how a lot of my clients eat as well. I’ve never strayed above 15% body fat eating this way, and if I need to gain weight, I just up my caloric intake for the day (I gained 20 pounds in 2 months this past summer maintaining this lifestyle to prep for a Strongman competition).

The Bottom Line

Look at your diet as a whole.

Eating carbs at night and increasing the caloric content of your nightly meals is just a way of shifting your eating patterns (which will align much more closely with your psyche, Primal instincts, social schedule, and your goals of fat loss and muscle growth).

This way of eating has been documented by countless studies, and I’ve been eating this way for years. Everyone I’ve ever converted to this style of eating is amazed at how quickly they see results, not only in their body, but in their mindset as well.

Don’t let the “carbs at night” myth mess with your lifestyle. In fact, eat big at night and start reaping the rewards.

— Tank

How Intermittent Fasting Gets You Shredded

If you follow my diet advice, you know I’m a big advocate of intermittent fasting.  I sort of stumbled into this lifestyle because I have never been a big breakfast eater.

Despite all of the rah-rah cheerleading and publications you read telling you that breakfast is the most important meal ofShredded Girl 3 the day, it just simply isn’t true.  Does breakfast have its benefits?  Sure.  But it’s not going to make the difference between you making gains or going catabolic.  For the low-down, check this out:

Is Breakfast Really the Most Important Meal of the Day?

Traditional fasting can be anywhere between 12-72 hours.  With my diet, I don’t consume much of anything from 9pm until noon the following day.

My intermittent fasting lasts about 12-15 hours.  They are geared towards using my natural metabolic functioning to maximize fat loss, allowing me to still eat big and gain muscle mass, but eliminate the need for a lot of high-intensity cardio.

So how does intermittent fasting kick your fat burning ability into overdrive?

#1: Increases Fat Burning Hormones

One of the main reasons that intermittent fasting is effective is that it uses your natural hormonal cycles to help burn fat.

Growth hormone is the most important fat burning hormone in your body and fasting actually promotes growth hormone production.  Fasting also decreases your insulin levels, which ensures that you burn body fat instead of storing it.

This is part of the reason that skipping breakfast is beneficial.  Your insulin levels are at one of their lowest levels upon waking, meaning your body is in prime fat burning mode.  By eating, you are killing this advantage.  But if you don’t “break-fast”, you ensure that you keep your insulin levels low and prolong your natural fat burning state.

#2: Increases Fat Burning Enzymes

Your hormones need the help of fat burning enzymes to get their job done.  Intermittent fasting will boost the activity of two of the most important fat burning enzymes in your body. Adipose tissue Hormone Sensitive Lipase (HSL) is responsible for allowing your fat cells to release fat so it can be burned as energy.  Muscle tissue Lipoprotein Lipase (LPL) is responsible for allowing your muscle cells to take up fat so it can be burnt as a fuel.  By having elevated levels of both of these during intermittent fasting, you are naturally optimizing your ability to burn fat.

#3: Burn More Calories

Intermittent fasting increases your metabolism and adrenaline levels causing you to burn more calories during your fast.  The more calories you burn, obviously the more fat you will burn. Plus, you will see a boost in your energy levels that will fuel your productivity throughout the day.  Most people are surprised at this, but just think for a second about how you feel after a big meal.  I bet you feel like sh*t and need a nap…

#4. Burn Fat Instead of Sugar

Your body naturally burns carbs first and then fat.  Any extra food that your body can’t burn in the few hours after you eat gets stored as body fat.  But when you fast your body has no choice but to burn stored body fat because your blood sugar levels are depleted.  By the end of an intermittent fasting period your body is burning way more fat than it would eating every couple of hours.

Serge Nubret Intermittent Fasting
Serge Nubret is one of the best examples of how intermittent fasting can help you burn fat and still allow you to build muscle. He often ate only 1-2 meals a day.

Alright Primal Nation.  Go “starve” yourself for a few hours.  I promise you won’t go catabolic, and you may just burn some fat in the process.  I’d take that over slaving away on a damn stair climber any day…

Evolve!!

— Tank

Is Breakfast Really The Most Important Meal of the Day?

By now, you’ve heard it a million times.

Breakfast is the most important meal of the day.

But is it really?

This may come as a shocker, but breakfast may be doing you more harm than good.  Plenty of people (Dan John being one) would like to slap me silly for saying that, but stick with me…

Insulin levels are at their lowest point of the day when you first wake.  Couple this with high cortisol levels (cortisol peaks between 7 and 9am), and your body is in prime fat burning mode.  By eating a big meal when you first wake up, you are spiking your insulin levels and robbing yourself of the opportunity to burn more fat at rest.  Insulin sensitivity in your fat cells is also highest in the morning, so waking up with a big bowl of oatmeal for instance actually promotes fat storage.

Eating a big breakfast may leave you feeling tired and groggy too.  How many of you have felt like you need a nap by 10am?  I don’t know about you, but I hate that feeling.  I want my energy levels to remain high throughout the day when I need to be the most productive.

For me, the far more important meal of the day is your post training meal, and following that up with more nutrition even beyond that.  Ingesting protein and carbs after a training session is huge.  You need to replenish glycogen stores and get yourself in an anabolic state.  From there, you can add more food to meet your caloric and macronutrient (carbs and protein) needs.

strength training breakfast

So am I telling you to skip breakfast?

Not necessarily.  It depends on who you are and what your goals are.

For me, and guys like me (which I’d venture to guess are a lot of you), it wouldn’t be the worst thing in the world.

I want to be big and lean, train 4 days a week and minimize the amount of time I spend doing high-intensity cardio for fat loss.  I train in the afternoon then eat big at night, allowing myself to replenish my body after intense training.  So when I go to bed, I’m in a highly anabolic state.  This is how our ancestors ate for the most part, where they fasted during the day to hunt and gather and then they ate big at night.

I may have a protein shake upon waking here and there, but for the most part, won’t eat anything until lunch.  This means I’ve technically fasted for 12-14 hours, which means for half the day I’ve been in a natural fat burning state.  (I’m a big fan of intermittent fasting, I’ll tackle that with another post.)

Eating this way, lifting 4 days, and only doing 2 conditioning sessions a week that may last 20 minutes apiece, I maintain single digit body fat and still can put on muscle.

So knowing all of this, do you still breakfast is that important?

For more guidance on meal planning, check out this post below.

How Many Meals Per Day Should I Eat to Build Muscle

Evolve!!

— Tank
NASM Certified Personal Trainer
Underground Strength Coach

How Many Meals A Day Should I Eat To Build Muscle?

To a lot of you, this may be the million dollar question.

Depending on the diet fad of the day, you might come across a hundred different answers.

Eat 6 small meals spaced 2 hours apart.  Skip breakfast.  Just eat one big dinner.  Fast for 18 hours.  I’ve heard em’ all.

Most of the answers you find may in fact offer some benefits, but they will also come with some negatives.  And sometimes we can get so strength training dietinundated with information and competing theories that we get overwhelmed and forget the basics.

So let me ground your thought process for a minute and help us get back to reality by myth busting a well known, and frighteningly accepted, extreme.

The 2 Hour Rule

Despite what you may have heard, you don’t need to constantly be feeding yourself throughout the day.  If you don’t eat for a couple hours, you will not go into “starvation mode” like some people will try and scare you to believe.

I mean, really think about that one.  Our bodies were made to go a few weeks without food, so you are trying to tell me that you will go catabolic after a few hours?  Give me a freakin’ break.  Save the drama…

First off, if you ate like this, you’d be keeping your insulin levels spiked all day, taking your body out of its natural prime fat burning mode.  You’d probably be feeling a little tired too…

Plus eating constantly like that could be straining your digestive system, never giving it a chance to relax because you are always making it work.  Trust me, you will be spending less time on the toilet, prepping meals, and washing Tupperware if you aren’t obsessing over the famed “2 hour rule.”

Who the hell wants to live like that anyway?  Sounds like torture.

So then what is the better way?

When trying to plan your meals out for the day, you need to get back to the basics.  You should be counting calories and macros (protein, fat, carbs), not meals.

If you want to build muscle, you should eat as many meals as you need to fulfill a calorie surplus (taking in more calories than you need to function).  For most of us, this surplus should be a few hundred calories a day in order to pack on the pounds.  Couple this surplus with the correct amount of macros, and you will be well on your way to muscle gain.  If you aren’t sure where your macros should be, click here and here.

So for most of us, we could accomplish this with 3 meals per day and a few snacks along the way.  This will make your life a lot easier and is better for your body overall.  If you need more meals to fulfill your caloric needs, so be it, but don’t feel that it is absolutely necessary, especially if you are able to get what you need with less meals and hassles…

Evolve!!

— Tank
NASM Certified Personal Trainer
Underground Strength Coach

 

How Much Protein Should I Eat To Build Muscle?

Any muscle building diet must be built around protein.

A general rule of thumb for building mass is about 1 gram of protein per pound of lean body mass (not bodyweight). 

How to calculate lean body mass:  Simply take your body fat percentage and determine how much body fat in pounds you are carrying, and subtract that from your total body weight.  This number will be your lean muscle mass and a starting point for your protein intake.

Now I know you’ve read elsewhere that you need several grams per pound of actual bodyweight, but that just isn’t true.  There are countless numbers of studies out there that show excessive amounts of protein do not translate to more muscle growth.

Trust me.  You will spend far less time on the toilet, less time eating and preparing meals, and spend much less money on supplements if you stick to the 1 gram per pound of lean body mass rule.  Let this be your starting point and you can add more protein if desired, but just know that it isn’t absolutely necessary.

Low fat meats like chicken, turkey, and some cuts of beef and seafood should be your go to source of protein.  Supplement your meat intake with high protein foods like eggs and dairy products, nuts, and beans.  Aim to consume some sort of high quality protein with each meal, and your snacks if you can.

Make sure to consume some protein immediately following a workout.  This is a perfect time to down a protein shake to get fast digesting protein in your system.  My go-to recipe is 16 ounces of milk with 2 scoops of protein powder, a tablespoon of peanut butter, and a scoop of waxy maize (simple carbs).

Just because you supplement doesn’t mean you shouldn’t be trying your best to get most of your protein from foods.  Food sources have higher concentrations of vitamins and minerals, and are much better for you overall.  Supplements are a slippery slope, and if you make the time and commitment to eat right, you don’t need them.  A shake will never be a substitute for a t-bone steak…

To build muscle you must also have a healthy dose of carbs. Want the run down on carbs?  Check it out here!

Evolve!!

— Tank