Manage Your Amino Acids

amino acids

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

To put it simply, protein is an assembly of amino acids which means that you have to eat protein so that your body can have amino acids. There are a total 20 amino acids, 8 are essential and 12 nonessential. Be careful, nonessential amino acids are also needed. When you see an amino acid with the word « star », it means that it’s an important amino acid to be in shape.

What we call essential amino acids are those that our body doesn’t not produce. That’s why you have to look for them from an outside source. This outside source is the food you eat in the form of meat, egg, fish, dairy product, etc. And it’s possible that the outside source is whey protein powder in concentrate, isolate or hydrolyzate form.

Each amino acid has one or more important functions that’s why I’m only going to talk about important functions to be in shape.

amino acids table

Essential amino acids

Here are the 8 amino acids :

Lysine

This amino acid transports calcium to your body and reduces the tryglycerin’s rate.

Isoleucine, Leucine and Valine are BCAA (amino acids star)

These 3 amino acids have the function of giving energy, repair muscle tissue, anticatabolic, helps in congestion (pump) and helps burn fat.

Methionine

This amino acid is an antioxidant, helps in burning fat in the liver.

Threonine

This amino acid creates elastin and collagen, it’s for the skin. This is beneficial for slowing down old age.

Phenylananine

This amino acid increases alertness.

Tryptophane (amino acids star)

This amino acid reduces appetite and promotes sleep. It’s also a precursor of serotonin, that is to say gives you a good mood.

Nonessential amino acids

Here are the 12 amino acids :

Histidine

This amino acid helps recovery and growth.

Arginine (amino acids star)

This amino acid is the Viagra of amino acids. It’s also the precursor of nitric oxide which helps with congestion.

Glutamine (amino acids star)

This amino acid helps to be focus, to have more energy and helps with recovery.

Aspartic acid

This amino acid increases testosterone but is not definitive. There has been a lot of scientific studies concerning this amino acid but unfortunately, it has not been 100% proven that aspartic acid naturally increases testosterone. This is why it’s interesting to read the latest scientific studies on amino acids because we’ll discover new things.

Gutamic acid

This amino acid is a neurotransmitter and it’s also used as a fuel of the brain.

Cysteine

This amino acid a detoxifier for the liver, fat burner and antioxidant.

Ornithine (amino acids star)

This amino acid derived from arginine. It increases your growth hormone, increases your sleep and gives you more vitality.

Glycine

This amino acid increases your energy and helps the synthesis of creatine.

Proline

This amino acid protects your joint.

Serine

This amino acid increases your energy, your memory and focus.

Taurine

This amino acid increases your energy, focus and endurance.

Tyrosine

This amino acid is important for the body because it regulates your hormones which are dopamine, epinephrine and adrenaline.

Amino acid derivatives

These amino acids are not part of the list of essential and nonessential amino acids because they derive from these 2 lists.

L-Carnitine (star)

This amino acid derives from Methionine and Lysine. This increase your energy, helps burn fat in your liver and burns fat.

Citrulline Malate (amino acids star)

This amino acid derives from Arginine which allows you to produce more Arginine in your body, helps to create more nitric oxide, more vasodilatation, more congestion, more endurance and more recovery buffer of lactic acid.

Choline and Inositol

These amino acids derive from Methionine and Serine. This helps in burning fat in the liver, helps to focus and it’s a fat burner.

amino acids food source

amino acids food source bcaa

If you don’t read my article about protein, click here.

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.

Manage Your Protein

protein food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

I write this article about nutrition because when I started to seriously lift weights to build muscles, I didn’t know what to eat. There was a lot of people around me with impressive bodies but their muscle weren’t visible. So the problem I had was that when I ate too much, I had a big belly with swollen skin because of water. And when I ate a little, I didn’t have the energy to train in the gym.

Speaking with a bodybuilder, he explained me the basics of nutrition to have an athlete’s body or bodybuilder’s body but he told me that I should always continue to learn new scientific studies to be up to date.

To build good quality muscle, you have to eat healthy foods. These healthy foods are in the form of protein carbohydrate and lipids. The reason why it’s necessary to eat protein is because muscle is protein. If you cut your arm in 2 parts and you analyze inside, you’ll see that the muscle is made of protein, which means that the muscle is meat.

Here are the main sources of protein :

  • Beef

  • Chicken

  • Egg

  • Fish

  • Dairy products

  • Soy

  • Lentil

The nutritional quality source of these foods depends on whether they’re organic or not.

Protein is amino acids. Human body is composed of 80% amino acids. Your muscles, your skin, your bones, your hair are composed of amino acids. Each amino acid has an important role in the body. There are several amino acids like BCAA, glutamine, arginine, etc. I will write an article about amino acids.

To build muscle in our body, we need BCAA, especially leucine. Leucine’s role is to stimulate the synthesis of the protein that is responsible for muscle growth.

Consumption

protein healthy food plate

There are variations in protein consumption because each is different, each has a different goal and each has a different level of training (beginner, intermediate and advanced). Advanced level people are people who do amateur or pro competitions. There is the bulking phase and cutting phase.

We will use an example with a person who weighs 85kg.

Bulking

To bulk, you consume 1.5 to 2.5 gr per kg of bodyweight. For a beginner, it will be 1.5gr of protein. So the weight (85kg) multiply after 1.5gr then 1.5 x 85 = 127.5 gr of protein per day. For an advanced, it will be 2.5gr of protein. So 2.5 x 85 = 212.5 gr of protein per day.

Cutting

To cut, you consume 2 to 2.7 gr per kg of bodyweight. We lightly increase proteins and lipids to compensate for the reduction of carbohydrates to avoid losing too much muscle mass. For a beginner, it will be 2gr of protein. So the weight (85kg) multiply after 2 gr then 2 x 85 = 170 gr of protein per day. For an advanced, it will be 2.7gr of protein. So 2.7 x 85 = 229.5gr of protein per day.

With these results, you’ll organize 3-5 meals a day with about 30-35 gr of protein per meal. But beware, these meals should be balanced against carbohydrate and lipids.

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.

Slow Carb Diet 2 (Part 2)

 question

The Finer Points and Common Questions

As for the methods, there may be a million or even more, but the principles themselves are few. The man who grasps principles can successfully select his own methods.

-Ralph Waldo Emerson

The system is the solution.

-AT & T

This chapter answers the most common questions related to the Slow Carb Diet, sharing of lessons learned in the real world and the identification of the most common mistakes.

Tim Ferriss has designated Saturday as “cheat day” in all of his answers, but in practice, you can change it to another day of the week.

Chances are really good, at least 50% of the questions in this chapter will come to you at some point. If you are serious about achieving fat-loss as quickly as possible, read everything.

Common Issues and Concerns

HOW CAN I FOLLOW THE DIET ? IT IS TOO STRICT !

strict

Just start by changing your breakfast. You will lose the non-visible fat. Be sure to see “Fleur B” in “Perfect Posterior”, which has lost about 3% of bodyfat in 4-5 weeks with this substitution. Once you see the results, keep and move to 100% in the slow-carb diet for six days, after which you can indulge yourself for 24 hours.

Then again, can I do a test a week to see if it’s really too much? I doubt. “Pritibrowneyes” has developed a simple method to improve self-control:

One thing that has worked for me was to keep a small notebook with me. Whenever I had a craving for something (sweet stuff or just regular food) I added it to the list of things that I would eat during my cheat day. This was my way of acknowledging my desire and remind myself that I could have but not right now. It’s like eating deferred.

BUT EAT THE SAME THING IS SO ANNOYING!

annoying

Most people greatly overestimate their variety of meals.

Assuming you are not traveling, what have you had to eat for breakfast last week ? At dinner ? There’s a good chance, especially for breakfast, you have repeated one of the three meals.

Rotate five or six meals for a few weeks is not difficult at all, even if you can imagine otherwise. It’s an awesome feeling and looking better every week in succession is easier to justify to have a familiar food taste (flavor) from Sunday to Friday. Saturday is the “cheat day”. This is one of hundreds of examples of results that trunping variety, that one from Jeff:

I’m stronger for 2 weeks and I lost nearly 15 lbs (6.8kg) ! I have this plan “lose 30 lbs (13.6 kg) before my 30 years old” and now I’m halfway, there still four months before the end.

I make egg whites, lentils and broccoli in the morning, a burrito bowl (chicken, black beans, vegetables) for lunch, then chicken, lentils and mixed vegetables for dinner. All followed with some delicious red wine before bed.

I acknowledge that I was already bored with the meal, but the results I saw so far made a minimal concern. I add some different seasonings or light sauces to the chicken to change….

I only had a “cheat meal” so far, but I’m looking forward to my second tomorrow. I’ve done too much last week, as I have consumed close to 5 000 calories, where normally I’m around 1 200-1 300 :); Surprisingly, this great “cheat meal” last week I wasn’t too pulled back as I was far from my usual pre-“cheat meal” weight .

I don’t like exercises and I’m not committed to it as part of my plan for weight loss, but some people at work make me to do 30-45 minutes on bike or elliptical few times a week. I don’t know if that’s enough to actually make an impact or not, but at least it gives me my butt.

I am interested to see how the next two weeks go. I am less than 200 lbs (90.7 kg ) for the first time in years and my goal is to 185 lbs (84.8 kg).

SHOULD I TAKE SUPPLEMENTS ?

supplement

Tim Ferriss suggests potassium, magnesium and calcium. This diet will make you lose the excess water and electrolytes that can go with it.

Potassium can be consumed during meals using potassium-enriched salt or preference of Tim Ferriss, eat extra guacamole with Mexican meals. Avocadoess, the main ingredient of guacamole, contain 60% more potassium than bananas. Avocadoes also contain 75% insoluble fiber to help you to stay regular. If you prefer, pills are still available.

Magnesium and calcium are the easiest to consume in pill form and 500 mg of magnesium taken before bed will also improve sleep.

If you prefer to get your electrolytes through whole foods, here are good slow carb options, in descending order of concentration. Note that spinach is the only element on all three lists:

Potassium (4 700 mg daily recommended average, 25 year-old male in good health)

1. Lima beans, cooked, 4.9 cups (1 cup = 969 mg)

2. Chard, cooked, 4.9 cups (1 cup = 961 mg)

3. Halibut, cooked, nets 2.6 (half thread = 916 mg)

4. Spinach, cooked, 5.6 cups (1 cup = 839 mg)

5. Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)

6. Lentils, boiled, 6.4 cups (1 cup = 731 mg)

7. Salmon, cooked, nets 3.4 (half thread = 683 mg)

8. Black beans, cooked, 7.7 cups (1 cup = 611 mg)

9. Sardines, 7.9 cups (1 cup = 592 mg)

10. Mushrooms, cooked, 8.5 cups (1 cup = 555 mg)

Calcium (1 000 mg daily recommended average, 25 year-old male in good health)

1. Salmon with the edges, 1.1 cups (1 cup = 919 mg) (tasty if you are a cat)

2. Sardines with bones, 1.8 cups (1 cup = 569 mg)

3. Mackerel, canned, 2.2 cups (1 cup = 458 mg)

4. Tofu, firm, 3.6 cups (1 cup = 280 mg)

5. Collard, cooked, 3.8 cups (1 cup = 266 mg)

6. Spinach, cooked, 4.1 cups (1 cup = 245 mg)

7. Cornille, cooked, 4.7 cups (1 cup = 211 mg)

8. Turnips, cooked, 5.1 cups (1 cup = 197 mg)

9. Tempeh, 5.4 cups (1 cup = 184 mg)

10. Agar, dried, 5.7 cup (1 oz = 175 mg)

Magnesium (400 mg daily recommended average, 25 year-old male in good health)

1. Pumpkin seeds, 2.6 oz (73 gr) [2 oz (56 g) = 300 mg]

2. Watermelon seeds, dried, 2.8 oz (79 g) [2 oz (56 g) = 288 mg]

3. Peanuts, 1.6 cups (1 cup = 245 mg)

4. Halibut, cooked, nets 1.2 (half thread = 170 mg)

5. Almonds, 5 oz (141gr) [2 oz (56 g ) = 160 mg]

6. Spinach, 2.5 cups (1 cup = 157 mg)

7. Soybeans, cooked, 2.7 cups (1 cup = 148 mg)

8. Cashew nuts, 5.5 oz (155 gr) [2 oz (56 g) = 146 mg]

9. Pine Nut, 5.7 oz (161 gr) [2 oz (56 g) = 140 mg]

10. Brazil nuts , 6.3 c. tablespoon ( 2 tbsp = 128 mg)

NO DAIRY PRODUCTS? REALLY? MILK NOT HAVE A LOW GLYCEMIC IINDEX ?

dairy

It is true that milk has a low glycemic index (GI) and low glycemic load (GL). For these, whole milk has an attractive 27. Here, dairy paradoxically have a high insulin response on the scale of insulinemic index (II or ININ). Researchers from Lund University in Sweden examined this surprising finding:

Despite low glycemic indices 15-30, all manufactured milk products have high insulinemic index of 90-98, which are not significantly different from the index insulinaemic bread which is the reference [white bread generally] .. . Conclusions :. Dairy products appear insulinotropic as judged from 3 times to 6 times higher than insulinemic indexes than expected from the corresponding glycemic index.

Removed even some dairy product can significantly accelerate fat loss, as “Murph” has noted:

OK, it’s been a week since I got the opinion of Tim Ferriss and decrease dairy products. I lost 6 lbs (2.7 kg) and more. And what’s amazing to me is that I always consumes a little. A handful of cheese on my eggs for breakfast and a glass of milk a day.

Need something to the flavor of your coffee ? If you must use cream (no milk), no more than two tablespoons, Tim Ferriss opts for a few drops of cinnamon and occasional drops of vanilla extract.

NO FRUIT? I DO NOT NEED A “BALANCED DIET”?

fruit

No.

For starters, there is no consensus on what a “balanced diet”. Tim Ferriss and researchers have tried to find an official definition from the US Department of Agriculture and other federal agencies and they found nothing. Tim Ferriss has seen no evidence to suggest that fruits are necessary more than once a week, the “cheat day”

.See “forbidden fruits” box in the final chapter.

OOOH, I DO NOT LIKE THE BEANS. CAN I REPLACE WITH SOMETHING ELSE?

bean

Maybe you just hate farting and not beans.

Tim Ferriss has solutions to address the issue of beans.

The lentils rarely cause the gas issue and are by default classified as legumes. For beans, buying organic often help solve the rumble effect in the pants and if that doesn’t work, soak beans in water for a few hours, will help break the cause of delinquency: the oligosaccharides. This is one of many reasons why Tim Ferriss eat canned beans and lentils with the disorder juice in the can, instead of buying those dry. If all else fails, add some epazote (available in Mexican grocery stores or online) for beans and you’re golden.

Is it because it’s bland is the problem ? It’s even easier to set: add a little balsamic vinegar and garlic powder. Otherwise try the red beans instead of black or Pintos.

Maybe it’s the smell or texture of the bean in your mouth? Try the false potato puree, “Dana” explains:

Put a little olive oil in a pan … add a can of white beans (or cauliflower), crush them with a spoon or whatever you want, add a little water to get the consistency you want, season with a little salt, pepper, garlic powder and some parmesan cheese if you like … it has a great taste and cooks is no time at all !

The approach of the false mashed potatoes also works well with simple refried beans … and don’t forget to mix the beans with something else. Tim Ferriss ‘s breakfast is often a concoction of mixed vegetables with lentils and coleslaw salad. It has 100 times better taste than the three eaten separately.

Do you really want to eat beans for every meal ? No. What leads to the rules of omission.

Tim Ferriss doesn’t eat beans for every meal because he eats out almost every lunch and dinner. If he cooks, lentils and black beans are by defaults. Outside, he’ll order extra protein and vegetables to the entrée and supplement with one or two slow-carb appetizers, such as unbreaded calamari and a salad with olive oil and vinegar. If you omit legumes in a meal, you should definitely make an effort to eat larger portions than your old higher-carbohydrate itself. Remember that you get fewer calories per inches (cm) cube. Eating more than you’re used.

-Steph