Dietary Fats

dietary, fat, oil, fish, avocado, nut, olive

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Of the 3 macronutriments, fats are the nutrients that are the most dense in energy. Fat is composed of the same thing as carbohydrates (carbon, hydrogen and oxygen) but the difference is that the atoms are not linked together in the same way. Fat is in plants and animals. Oils are liquid fats. Fats are insoluble in water. Fats are organized in 3 categories:

  • Simple fats (triglycerides)
  • Compound fats (phospholipid, glucolipid, lipoprotein)
  • Derived fats (cholesterol)

Here are the 3 fat’s functions in your body:

  1. Fats are the main source of stored energy (body fat)
  2. Fats help to protect and cushion the major organs
  3. Fats have an insulator effect, preserving body heat and protecting against excessive cold.

Fat is the most dense nutrient in calories 1 pound (453gr) of fat contains 4000 calories while 1 pound (453gr) of protein or carbohydrate contains about 1800 calories.

When you do exercise and stay within your aerobic capacity, it means you don’t run out of breath, your body uses fats and carbohydrates as a source of energy at around 50/50. But if you continue, your body will use more fat than carbohydrates as a source of energy. If you train for 3 hours, your body can use fat to create 80% energy for your body.

As you could read, there is different type of fat: saturated, unsaturated and polyunsaturated. These terms mean the number of hydrogen atoms attached to the molecule. Here is an analogy with a string’s ball so that it’s easier to understand. Saturated fat is like a length of string in a messy clutter. Unsaturated is like a rope with some entanglements. And polyunsaturated is like a rope carefully wrapped without the sign of a tangle. The more fat is saturated (tangled), the more likely it’s to remain in the body and clog the arteries, which increase the risk of heart disease.

There are also other factors. Diets rich in saturated fat tend to increase cholesterol levels in the blood. Health experts advise that 2/3 of your fat intake is polyunsaturated fat.

Saturated fats are found in:

  • Beef
  • Lamb
  • Pork
  • Chicken
  • Shellfish
  • Egg yolks
  • Cream
  • Milk
  • Cheese
  • Butter
  • Vegetable shortening
  • Chocolate
  • Lard

Unsaturated fats are found in:

  • Avocados
  • Cashews
  • Olives and olive oil
  • Peanuts, peanuts oil, peanut butter

Polyunsaturated fats are found in:

  • Almonds
  • Cottonseed oil
  • Margarine (usually)
  • Pecans
  • Sunflower oil
  • Corn oil
  • Fish
  • Mayonnaise
  • Safflower oil
  • Soybean oil
  • Walnuts

Essential Fatty Acids

fatty, acid, saturated, unsaturated, monounsaturated, polyunsaturated, omega,3,6,9,linolenic, linoleic, cla, gla, arachidonic, epa, dha, oleic, lauric, myristic,palmitic, stearic

Essential fatty acids are inevitable in a healthy diet because your body can’t create it itself- That’s why it’s essential that you eat foods containing essential fatty acids. It’s a shame because many bodybuilders have low fat diets and they develop deficiencies in dietary fat. Fortunately there are foods and supplements that provide “good fats” to avoid this extreme. Here are some examples:

Fish oil

Instead of eating low-fat fish, test salmon, trout or mackerel. Fish oil is needed by organs, especially the brain. You can also take fish oils as supplements.

Polyunsaturated vegetable oil

In vegetable oils, there are 2 acids that are valuable: linoleic acid and linolenic acid. Supermarket oils such as corn oil, sunflower oil and safflower oil don’t contain linoleic acid. Soybean oil is the only supermarket oil containing linoleic acid but you need ot pay attention to GMO. For linolenic acid, you can find that in linseed oil, walnut oil, pumpkin seed oil.

Monounsaturated fatty acids

There are the most harmless fatty acids compared to some polyunsaturated fatty acids because they don’t affect your cholesterol or your prostaglandins (regulators of the hormones action). Monounsaturated fatty acids are found in olive oil and macadamia nuts.

Supplements of fatty acid

These supplements contain essential fatty acids from fish oils and other sources.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Protein (Part 3)

protein, supplement, whey, powder, shaker

Before read Part 3, be sure you read Part 1  and Part 2 .

Protein supplements

In training program, there is always a nutritional plan because to build muscle lifting weights isn’t enough. The good quantity of protein in relation to your bodyweight is an extremely important element. But as you’ve noticed, it’s difficult to eat enough protein without eating too much fat. Protein supplements are a solution.

Protein supplements can increase protein intake without increasing the fat’s amount in your body and ease protein intake several times a day. Eating several times a day is essential for a bodybuilder and having tips to make it easier is appreciated.

There is an incredible variety of protein supplements and they really have a dessert’s taste. What’s interesting is that they’re more and more rich in nutrients with vitamins and minerals and in macronutrients with proteins and carbohydrates. Find a protein supplement that meets your nutritional needs and tastes can be a help in your nutritional plan.

whey, protein, supplement, glass, milk, egg, soy, shaker, powder

As there is an incredible amount of protein supplement, there are several things to check to help you choose. First, reading the label is important because there are some that really contain too much carbohydrate. It’s good to know that carbohydrate improve the conversion of food protein to muscle protein but an excess of carbohydrate creates an excess of calories which prevents your body from easily burning fat. Therefore, it’s necessary to count the number of carbohydrate on the label.

Second, protein supplement that is consumed pure, without a meal or without carbohydrate, isn’t metabolized effectively. Research shows that for the protein to be used for protein synthesis, it must be consumed with calories, especially those from carbohydrate. Otherwise protein and used as energy production.

On the other hand, if you’re on a low carbohydrate diet and you increase your protein intake for energy (to compensate the lack of carbohydrates), it may be a good idea.

Third, the protein source of protein supplements comes from 3 foods :

  • Milk protein (whey, milk protein concentrate and caseinate)
  • Egg protein
  • Soy protein

All these proteins are of high quality. For the moment, no scientific studies show that there is one protein better than the other. Protein supplements made from milk and eggs are the most popular among bodybuilders. Soy protein has a specificity because it can reduce serum cholesterol rate in some people. This may be advisable for people with cholesterol problems but it’s careful because it’s possible to find a lot of GMOs in soy.

It’s important to remember that protein supplements aren’t created to be the only source of food protein. A balanced diet consisting of whole foods is essential for a healthy diet and building muscles.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Protein (Part 2)

protein, foods, greek, yogurt, cottage, cheese, eggs, steak, chicken, turkey, breast, tuna, peanut, butter, quinoa, mixed, nuts, edamame, green, peas, wheat, germ,

If you didn’t read Part 1, click here .

An egg is an excellent source of protein and its protein is so good that the egg is used as a basis of comparison to evaluate the protein quality of other foods. The egg has an arbitrary value of a « perfect » 100% :

FoodProtein rating
Eggs (whole)100
Fish70
Lean beef69
Cow’s milk60
Brown rice57
White rice56
Soybeans47
Whole-grain wheat44
Peanuts43
Dry beans34
White potatoes34

In the table, there is the value of whole eggs and it’s done on purpose. There is a fashion that consists only of eating the egg’s white because the yellow contains fat and cholesterol (which the egg’s white doesn’t have). The problem is that the egg’s yellow contains as much protein as the egg white and the majority of the vitamins and minerals of the egg.

In the table, you can see that rice, potatoes and beans give less usable protein than eggs and fish. It’s because that they have few essential amino acids. However, you can combine foods that have little useful protein so that the mix of all this gives you the amount of usable protein you need.

With this combination of feeds that have little usable protein, adding a complete protein food makes an excellent meal.

This combination of food with little usable protein is convenient because these are foods that are generally low in calories and fat, which is not the case for many complete protein foods. When you try to get as much muscle as possible with less fat, it helps a lot. You can also have fat-free protein with supplements.

In Part 1, I said that foods with little usable protein devoid of some essential amino acids, that’s why you have to have a special combination with food to make up for that lack. In « Diet for a small planet » by France Moore Lappe, the following combinations are recommended :

Grains plus Seeds

  • Breads with added seed meals
  • Breads with sesame or sunflower seed spread
  • Rice with sesame seeds

Grains plus Milk Products

  • Cereal with milk
  • Pasta with milk or cheese
  • Bread with milk or cheese

Grains plus legumes

  • Rice and beans
  • Wheat bread and baked beans
  • Corn soy or wheat-soy bread
  • Legume soup with bread

By remembering these food categories, you will be able to combine your foods to have the maximum protein available for use. You can also read a nutritional guide to know which of the 8 essential amino acids is missing in a food to be more precise, but with these food categories, it’s easier.

You just have to calculate the amount of protein you need per day, apply what you just read and reach your goals.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Stop A Bad Habit

self sabotage

I watched an Olivier Roland’s video  and I learned good stuff.

You know, I had a lot of trouble stopping my worst bad habits. It was bad habits that sabotaged my life. Many people around me have the same difficulty I had because unfortunately nobody showed them a conscious step to stop these bad habits.

Think about it, eating healthier allows you to have better energy, better body weight and live longer. Just eating less pre-prepared meals and replacing that with healthy food allows you to avoid having hundreds of bad calories in your body and this make a huge difference in the long term.

It’s a concept that used in all fields of your life. I think you know the consequences of smoking and not playing sport ?

My old bad habits

Ok, I see you need to see concrete things so I’ll tell you the bad habits I stopped :

bong

  • When I was 15 years old, I started smoking weed (marijuana) and quickly I smoked bong or water pipe several times a day. I stopped smoking when I started to train to have a body like 50 Cent. And after, I realized that I was smoking weed (marijuana) to get away from my daily worries. It was like pressing the « Pause » button several times in a day.

    elric of melnibone michael moorcock

  • For several years, I have only read heroic fantasy’s books (Hawkmoon, Elric of Melnibone, etc) and no personal development’s books. It’s not a bad idea to read heroic fantasy’s books but read only that, it’s just entertainment. When I started reading personal development’s books, I realized that I had lost years of knowledge, references, tools, methods that today would be extremely useful to me. Fortunately, it’s never too late.

    fat food

  • For several years when I was doing Karate or Kung-Fu, I had a bad diet. I only ate pre-prepared meals, pizza, fat foods, sweet drink, candy and I didn’t like vegetables. Today, I have a better diet and I’m proud of the result. Since I have a tool that allows me to have my diet under control, it’s MyFitnessPal  on my smartphone (except for my Saturday’s cheat meal)

I like seeing the reaction of people when I explain to them what I eat at breakfast : rice(or pasta) with meat(of egg) and vegetables. I don’t know why breakfast is very emotionally loaded while this is the easiest meal of the day to change. When you only have healthy food in your fridge and in your closets, you have no choice to have a healthy breakfast.

It may be because of childhood memory that people like to have sweet things at breakfast but our bodies are evolving and we need to feed them differently. A child and an adult don’t eat the same amount of calories to be operational.

Wait here is another bad habit that I stopped. I used to play video games for hours. Sometimes with friends we played more than 8 hours non-stop. Once I invited many girls to my condo to do a « before » with my friends before going to the club. We decided to take the bus (public transport) because we wanted to drink a lot of alcohol.

The problem is that with my friends, we were too focused on the video game and we missed the last bus. The girls had gone crazy and they made us understand that it was the last time we (me and my squad) did this (especially an ex-girlfriend, it was sex versus video games). Since then, I haven’t completely stopped paying video games but I play much less because I don’t buy the new video game console.

I guarantee you that having stopped these bad habits had an incredible impact in my life.

Your future old bad habits

healthy food

Now I have a question for you. What bad habits you want ? What bad habits can you replace with a good habits ?

I advise you to make a list of bad habits you want to stop. When you have chosen the bad habit you want to stop, put in place a simple action to stop it. You can’t stop a bad habit in one night. You need to have a constant simple action to have excellent result.

For example :

  • If you want to eat more vegetables, you can use this grandmothers tactic that is to eat vegetables before dessert.

  • If you want to watch TV only for 1 hour, read a few pages of a personal development’s book.

Leave me a comment with a habit you want to stop and that simple action do you use to stop this ?

Share this article if you think it can help someone you know. Thank you.

-Steph

One Arm Rear Deltoid Fly With Cable

One Arm Rear Deltoid Fly With Cable

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Place the pulley at your waist and place your body in profil in relation to the machine. Take the handle and stick your arm along your body with your elbow flexed and your forearm against your stomach :

  • Do an external rotation of your arm trying to keep your arm against your body and your elbow flexed

This exercice work mainly infraspinatus, teres minor and a little bit deltoid posterior beams. If at the end of the movement you bring your shoulder blade to the center of your body, you will also work rhombroids and middle and lower portions of your trapezius.

This exercice is often recommended for rehabilitations after a tear or partial removal of infraspinatus. For rehabilitations, this exercice is do with very light weight.

Note : This exercice is also used to target work on deltoid posterior beams. To do this, you have to take off your arm of your body slighty and extend your elbow at the end of the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph

Have Ideas To Create Content

idea

I watched an Olivier Roland’s video  and I learned good stuff.

The most important thing : Write your ideas

When you have an idea, you write this idea right away in your notebook or in your smartphone (I advise you Evernote ).

Look at how it was when I didn’t take notes for my ideas. Boom, I have a great ideas. I tell myself : « Don’t worry Stephane, this idea is amazing, I’ll never forget it ! ». The next day, I wake up and I know I had a great idea but I forgot what it was. Do you know that, right ? This is why writing your ideas is very imporant.

Learn about your passion

passion

What I do to have several ideas a day, it’s first to create content about a passion. Talk about a topic you’re passionate about automatically gives you ideas. Read a lot and watch a lot of videos about a topic you’re passionate about. Having discussions with people who share the same passion as you and participate in training to develop your passion.

Others places to work

different environment

Travel or go to different places in your city (university, park, library, railway station, airport). Being in an other landscape or an other environment (calm/dynamic) is inspiring, it opens the mind.

To ask questions

ask question

Ask questions to others. By exemple you can ask this question to one of your friends : «  Imagine that I can write an article on anything. What would you want ? ». The answer will give you several ideas.

With these tips, you’ll have more ideas in your notebook that time to write article or create content. This is so cool.

Share this article if you think it can help someone you know. Thank you.

-Steph

Alcohol And Sports

alcohol Sport

10 beers = 2 training days lost ! I discovered new information that I want to share with you because it’s really important.

Alcohol and testosterone

alcohol Sport

A study was done for 3 weeks with people who drank three beers a day. The result is that testosterone rate decline of 6.8 %. It’s not extraordinary but drink 3 beers per day is an important dosage.

The conclusion is that drink a beer per day or 2-3 beers in the weekend has almost no effect on testosterone rate.

Another study was done on one day with people who drank 10 beers (the party). The result is that testosterone rate decrease of 23 % for 16 hours (it’s long) ! This means that if you’re going after a workout to party, your workout for the day is lost because you will not be recovered. Why ? Because you lack of a lot of testosterone and you have an increase of cortisol, which is a catabolic hormone. There is a problem !

The studies links :

Study 1

Study 2

Alcohol and progression

alcohol Sport

These 2 studies have shown us that drink a small amount / moderate, no worries and excessive, problem. But it’s not just alcohol, it’s everything that goes with it.

Usually you start drinking in the evening so you go to bed late. And when you drink alcohol, you eat badly, too fat, too sweet, pizza, cookies (junk food). In addition, often you mix alcohol with soft drinks (soda or fruit juice). Soft drinks brings a lot of calories with calories from alcohol. You know that 1 gram of alcohol is 7kcal ! That’s more calories than carbohydrates, so it’s been a lot of calories.

Besides some not strong alcohol such as red wine, alcohol is empty calories as white sugar ! it doesn’t bring anything to the body and finally, it dehydrates. In summary, it causes increased fatigue, poor diet and dehydration, making poor recovery.

The training you did during the day is lost and you lose also the next day if you drank 10 beers, you had a bad meal, slept badly, poorly recovered and you’re not in shape. In addition if you drink until 5-6 am and you traine early in the afternoon, there is a good chance you’re still half drunk and you risk to do something wrong (poor concentration, poor technique, fatigue, dehydration), which increases the risk of injury.

1 night of excessive alcohol = 2 days of lost training

I saw this info 1 month ago and I can tell you that it made me think. All times I’ve been drinking rum (sometimes I vomit) and I went to train in half drunk thinking that it will make me clean faster (when I could because sometime , hahahhha). This is serious, to do simpler when I know it’s a crazy party, I don’t train for two days (saturday-sunday) and you’re going to do what ?

-Steph