Blog Archives

Is Spiking Insulin Post Workout Necessary

The Ultimate Human Diet

Check out my new article series “The Ultimate Human Diet” on the main page www.KyleHuntFitness.com

Here is the link to the first piece http://www.kylehuntfitness.com/what-is-the-ultimate-human-diet/

Are Egg Whites a Good Protein Source?

The Importance of Optimal Testosterone Levels

The Importance of Optimal Testosterone Levels

in Men and how to prevent severe declines through your training and
nutrition!

By Jonathan Kanevskiy

J.KANEVSKIY@YAHOO.COM

WWW.JONATHANKANEVSKIY.COM

        I find this topic very significant to all males, whether they are high-level athletes, an average man, or even a young males in their teens and 20’s, who is concerned with his health and performing both mentally and physically at his best. Testosterone plays a big role in behavior, disease prevention, physical strength, sexual activity, libido, endurance, recovery, growth and so on. Although, testosterone levels naturally decline as men age (steadily after ages 35-40), there are ways to prolong the effect and regulate healthy levels as time goes by. Studies have shown over the past few decades that testosterone levels in men have severely declined. Currently, there are more age-related diseases, cases of infertility, and depression than ever before occurring in men of younger ages! Especially with the obesity problem in the U.S. as well as other nations, more people have higher body fat levels which are shown to decrease testosterone levels and raise estrogen levels. This creates a hormonal imbalance which can lead to many potential illnesses, decrease muscle mass, increase body fat, and worsen brain and heart function. I wanted to share a few of many ways you can make sure your natural testosterone levels are as high as they can be no matter what age you are through your training and nutrition.

         As stated above, stay LEAN! Do your best to prevent high body fat levels. I would say anything more than around 12%-15 %(max) is a bit excessive for males. A big problem that is getting worse and worse is that people abuse food and eat way more than their body can handle. It has sort of become a hobby or a recreational activity, sometimes even a stress-reliever. It is not uncommon to want to eat up a storm after having a bad day or feeling stressed out and tired. I’m not saying you shouldn’t enjoy your food (which you should), but it’s important to look at the “big picture” when it comes to your goals in fitness, health, longevity, etc. Food is nothing more than fuel for your body to survive and perform as efficiently as possible mentally and physically. Your body is a machine, and if you expect a good output or result from it, you need to make sure the input is just as good, if not better. Research has shown that men who were on diets that included high amounts of mono-saturated fats have significantly higher testosterone levels than those who do not. It is believed by researchers and scientists that mono-saturated fats have a direct effect on the testes. Foods like nuts, olives, olive oil, macadamia nut oil, and nut buttes are great sources of monounsaturated fat. Be sure to include plenty in your diet.

         If you don’t already have a workout program that covers both the weight training and even some cardiovascular training, you should! It has been proven that weight training and incorporating heavy compound movements  such as squats, presses, rows, and dead lifts increase testosterone in men. Higher testosterone will enable you to maintain and build on your strength. Overall physical training stimulates the body to release endorphins and raise testosterone levels. But don’t underestimate rest, recovery and sleep. If you train hard, intense, and often but do not leave enough time for your body to recover adequately between training sessions your circulating testosterone levels can go down by as much as 40% (results from a study by the University of North Carolina). Sleep is necessary to all people, but to athletes and bodybuilders it is ESSENTIAL. If you have any desire to increase your muscle mass and burn fat your testosterone levels must be optimal to do so, this is why it is important to get your sleep in and make the most out of your recovery from all your daily doings.

        To wrap it all up… there has been a strong decline in testosterone in men in the past few decades. Men are becoming infertile younger and there is a widespread of age-related diseases than ever before. There are many reasons why that could’ve happened more and more people are overweight, clinically obese, and tend to lack personal care for their health through nutrition and exercise. In this advanced technological society, people are so preoccupied with computers and T.V. that there are almost no reasons to walk on your feet anymore. Optimal levels of testosterone in men are vital as they provide endless health benefits to the body. They can prevent many diseases and are shown to increase lifespan and longevity. It’s all about consistency, if you have the areas of nutrition, training, and recovery in check for a long period of time, you will most likely get leaner and have higher testosterone levels than if you didn’t. I hope my tips have helped you attain a better understanding on this matter and how you can better your natural testosterone production and make the most of your health.

Micronutrients

Micronutrients

        Vitamins and minerals are two substances that make up micronutrients. In my opinionmicronutrients often get overlooked in the general population as well as the fitness industry. The term “micronutrient” simply means a nutrient that is needed in small quantities. Although they are needed in small amounts, vitamins and minerals play important roles throughout the human body. On the other hand, the big buzzword in the nutrition field that gets a lot of attention is macronutrient. Similarly, “macronutrients” are nutrients that are needed in large amounts. Hence the prefix “micro” and “macro”.  Since the components of macronutrients protein, carbohydrates, and fat contribute calories, people feel as if they are the only important nutrients needed to be monitored.

The problem is most people do not know enough about micronutrients to realize how important they are for bodily function or athletic performance. This article is going to detail a complete overview of the topic of micronutrients and hopefully provide a greater understanding of the topic.

What are vitamins?

This is a question I get asked quite often but when I think about it not often enough. By definition vitamins are organic molecules that are essential for human survival. There are two types of vitamins, water soluble and fat soluble. The water soluble vitamins are all B-Vitamins, Vitamin C, and Choline. The fat soluble vitamins are Vitamin D, E, K, and A.

Water soluble vitamins dissolve in water and are easily transported in the blood. Since they are water soluble, excess is excreted in urine which creates a low potential for toxicity. Water soluble vitamins have low stores in the body because of this. On the other hand fat soluble vitamins do not dissolve in water; they require fat for transportation in the blood. Unlike water soluble
vitamins, excess can be stored in fat which creates a greater potential for toxicity and a larger storing potential.

Vitamins


Thiamin Vitamin
(B1) – RDA/AI Men 1.2mg Women 1.1mg a day

Thiamin
plays a major role in energy production and most specifically carbohydrate
metabolism. Thiamin is involved in the conversion and utilization of glycogen
to produce energy.  Also of note Thiamin
helps maintain a healthy nervous system. A deficiency in Thiamin is normally
cause by a severe restriction in calories. If untreated for up to 10 days the
condition could turn into the disease Beriberi. Like most water soluble
vitamins toxic build up is rare. Thiamin is found in a variety of foods including
whole grains, nuts, pork and fortified foods such as cereal.

Riboflavin Vitamin (B2) – RDA/AI Men 1.3mg Women 1.1mg a day

Riboflavin
is highly involved in aerobic energy production and electron transport.
Riboflavin deficiency can lead to poor exercise performance and can be seen as
red cracked lips, sore throat or inflamed tongue. Toxicity is rare. Riboflavin
can be found in yogurt, milk, bread and cereal.

Niacin Vitamin (B3) – RDA/AI Men 16mg Women 14mg a day

Niacin is highly involved in energy production and mitochondrial metabolism. It is involved in electron transport in BOTH aerobic and anaerobic energy production. Niacin can be used to lower cholesterol because it can slightly block fat breakdown. Another interesting fact about Niacin is that it can be made in the body in small amounts from the amino acid Tryptophan. Niacin deficiency will affect a number of different metabolic pathways. Symptoms of deficiency are skin rashes, mental confusion, muscle weakness, and fatigue. If deficiency is not treated it can turn into the disease pellagra.  Symptoms of toxicity are itchy rashes,
headaches, and liver complications. The upper limit is 35mg. Niacin is found in
fortified foods such as flours, grains and cereals. Other Niacin rich foods are
beef, poultry and seafood.

Vitamin B6 – RDA/AI Men and Women 1.3mg a day

Vitamin
B6 has many pyridox forms. The body uses it very efficiently therefore only a
small amount of intake is needed. It plays an important role in glycogen
metabolism. B6 is involved in breaking down glycogen for energy and
gluconeogenesis in the liver, both processes are very important during
endurance activities. Vitamin B6 is also important for red blood cell
production. Deficiencies are rare. The upper limit is around 100mg. Extreme high
levels of B6 (1000-2000mg/day) can cause irreversible nerve damage. Vitamin B6
is found in high protein foods such as beef, poultry, fish, and eggs. Unlike
the previous B vitamins fortification does not replace lost B6 from foods.

Vitamin B12 – RDA/AI Men and Women 2.4 micro grams a day

Vitamin
B12 is commonly referred to as cobalamin.
B12 is important for energy production, tissue growth and development as
well as nervous and cardiovascular health. In order to properly absorb Vitamin
B12 intrinsic factor is needed. Pernicious Anemia is caused by a lack of
intrinsic factor. Deficiencies are caused by either impaired absorption or lack
of intake. Vegans need to be sure to intake fortified foods or consume a
supplement because B12 is only found naturally in animal products. Toxicity is
very rare and no upper limit has been established. Vitamin B12 is found in
meat, dairy, eggs and fortified foods such as cereal.

Folate (Folic Acid) – RDA/AI Men and Women 400 micrograms a day

Folate
is naturally occurring form found in whole foods; folic acid is used in
supplemental form. Folate plays a huge role in growth and development of a
fetus and is also important for prevention of neural tube defects during
pregnancy. Folate is involved with Red Blood Cell maturation as well. Signs of
deficiency are neural tube defects, anemia and impaired immune function. High
Folate can hide Vitamin B12 deficiencies.  Toxicity is rare. Folate can be found in dark
leafy green vegetables as well as a variety of other plant based fruits and
vegetables.

Biotin – RDA/AI Men and Women 30 micrograms a day

Biotin
plays a role in DNA synthesis for healthy cell production and an important role
in energy production for endurance activities. Deficiency is rare and there is
no documented case of toxicity. Biotin can be found in a wide range of foods
from legumes, cheese, nuts, egg yolk, and green leafy vegetables.

Pantothenic Acid – RDA/AI Men and Women 5 mg a day

Pantothenic
Acid is very important to athletes because of its role in energy metabolism. PA
is a component of coenzyme A, which is a molecule that is critical for the
passage of metabolic intermediates from protein, carbohydrates and fat into the
citric acid cycle. Deficiencies are rare but take in the symptoms of a constant
hangover. No documented toxicity. PA can be found in beef, poultry, fish, whole
grains, dairy products, potatoes, oats and a variety of other foods.

Choline – RDA/AI Men 550mg and Women 425mg a day

Choline
is a vitamin type compound but is not considered a B vitamin. Choline is
involved in the formation of the neurotransmitter acetylcholine, which is
involved in muscle activation. Deficiencies are rare but toxicity can happen
around 3,500 mg. low blood pressure, diarrhea and a fish body odor are all
symptoms of Choline toxicity.  Choline
can be found in egg yolks, nuts, milk, cauliflower, soybeans and a variety of
other foods.

Vitamin C (Ascorbic Acid) – RDA/AI Men 90mg and Women 75mg a day

Vitamin
C has gained a lot of attention because of its antioxidant properties. Vitamin
C’s main functions are collagen synthesis and enhanced immune function. Vitamin
C also can enhance iron absorption. Vitamin C deficiency is connected with
Scurvy. Short term toxicity does not happen but long term toxicity can effect
kidney function and lead to kidney stones. Vitamin C is found in citrus fruits,
tomatoes, kiwi, green leafy vegetables and green peppers.

Vitamin A – RDA/AI Men 900 micrograms and Women 700 micrograms

Vitamin
A is found in three different forms- retinol, retinal, and retinoic acid. These
three forms are collectively called retinoids. Vitamin a plays an important
role in vision. It can also help maintain skin and mucus membrane. Deficiencies
are rare but can cause a loss of vision including night and color blindness. Toxicity
can cause vomiting, fatigue, blurred vision, and liver damage. The upper limit
is 3,000 micrograms. Toxicity can be quick and fatal. It is found in fish oils,
egg yolks, carrots, sweet potatoes and other fruits and vegetables.

Carotenoids – No RDA/AI established

Carotenoids
are not considered vitamins although some can be converted into vitamin A.
These compounds can be found in plants and have antioxidant properties and
immune function properties. To increase Carotenoid consumption, have 5-9
servings of a variety of colorful fruits and vegetables a day.  Examples of Carotenoids are lycopene and Beta
Carotine.

Vitamin D – RDA/AI Men and Women 5-15 micrograms a day depending on age

  • Ages 19-50=5micrograms 51-70=10micrograms 70+=15micrograms

Vitamin D is called the sunshine
vitamin because the ultraviolet rays of the sun initiate vitamin D synthesis in
the body. The primary role of Vitamin D in the body is to control blood calcium
levels which in turn effects bone growth and development. Calcitrol is the
active form of vitamin D. Vitamin D regulates calcium concentration in the
body. Having adequate levels of vitamin D will improve muscle function. Signs
of deficiencies are rickets and osteoporosis. Symptoms of toxicity are
Hypocalcemia (above normal blood calcium levels), muscle weakness and kidney
stones. Vitamin D is found in milk, cereal, fish oils, egg yolks and portabella
mushrooms.

Vitamin E – RDA/AI Men and Women 15mg a day

 

Vitamin E has two types
Alpha-totocopherol which is the supplemental version and Gamma-tocopherol which
comes from food. The primary role of Vitamin E in the body is to act as an
antioxidant. Vitamin E also helps maintain healthy skin. Deficiencies are rare
but cause muscle weakness and loss of motor coordination. Toxicity causes
decreased blood clotting and easy bruising. The upper limit is around 1,000mg.
Vitamin E is found in plant oils and fortified cereals.

Vitamin K – RDA/AI Men 120 micrograms and Women 90 micrograms a day

Vitamin K’s major function is blood
clotting. Deficiencies include impaired blood clotting and excessive bleeding.
There are no symptoms of toxicity and there is no upper limit established.
Vitamin K is found in green leafy vegetables and milk, eggs and cereal.

 Antioxidants

I want to end the vitamin section of this article with a brief discussion on antioxidants and how they are beneficial. To understand the concept of antioxidants you need to have a basic understanding of the parts involved. Vitamin A, E, and C all have strong antioxidant properties. An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical
reaction
that transfers electrons  from a substance to an oxidizing agent, producing free radicals. A free radical is a molecule
with an unpaired electron that causes “havoc” within the body.  Free radicals are always looking for an electron to become stable. Antioxidants are electron donors; they give away electrons freely to free radicals but then they become free radicals
themselves. Once the antioxidants become free radicals a cycle starts and then they start looking for another antioxidant for an electron to give up. This cycle continues until the enzyme glutathione reductase gives up an electron but with the help of selenium gets restored to its original form ending the cycle. Antioxidants are important to athletes because endurance exercise creates more
oxidative stress. However, though exercise your body become more efficient at handling the added stress.

What are minerals?

Minerals are inorganic molecules unlike protein, carbohydrates, fats, and
vitamins which are organic. Minerals contain no caloric value but are essential
for human survival. There are two classifications of minerals, “Major Minerals”
and “Trace Minerals”. Major minerals are needed in amounts greater than 100mg and
trace minerals are needed in amounts equal to or less than 100mg. the
classification does not indicate the importance of the mineral only the amount
needed.

Minerals

 

Calcium – RDA 1,000mg Females 50yrs+ 1,200mg

Calcium is the most abundant mineral. Calcium is involved in four main
functions, blood clotting, muscle contraction, nerve transmission and bone
formation. Signs of deficiency are Hypocalcemia which is low blood calcium
caused by decrease kidney function excreting it all out.  Muscle spasms and low bone density. Symptoms
of toxicity are hypercalcimia, which is the opposite of Hypocalcemia and kidney
stones. Calcium is found in all dairy products and green leafy vegetables.

Phosphorus – RDA 700mg

 

Phosphorus is important for energy metabolism. Phosphorus is also involved
with bone and tooth formation, cell membrane formation and enzyme activity. Deficiencies
are rare but can cause hyperparathyroidism. Toxicity is another concern causing
altered calcium metabolism and can lead to osteoporosis. The upper limit is
around 4,000mg. Phosphorus can be found in animal proteins including meat,
fish, eggs, and dairy.

Magnesium – RDA Men 400mg Women 320mg

 

Magnesium is involved in hundreds of enzymatic reactions in the body. Some
of the functions include bone formation, blood clotting, and regulation of
blood pressure. Magnesium has an inverse reaction to blood pressure. As
magnesium goes up blood pressure can be lowered. The major issue stemming from
a deficiency is decreased carbohydrate metabolism. Other issues of deficiency
are irritability, muscle cramps, and hypertension. Symptoms of toxicity include
nausea, vomiting and muscle weakness. Magnesium can be found in whole grains,
leafy green vegetables, legumes, nuts and seafood.

Sodium – AI 1,500mg

Sodium is a major electrolyte that is extremely important in athletics.
Sodium is involved in GLC/NA transport, muscle contractions, regulation of
blood pressure and fluid balance. A consistently high intake of sodium can lead
to high blood pressure. Signs of deficiency is hypotremia or low salt volume.
Toxicity includes swelling and increased blood pressure over time. Sodium can
be found in table salt; anything processed, and sports drinks.

Chloride – AI 2,300mg

Chloride is a major electrolyte that is involved in nerve impulse
transmission, fluid balance and aiding in digestion through hydrochloric acid
(HCL).  Consistent vomiting can limit
chloride and cause a deficiency because of the removal of HCL from the stomach.
Deficiencies cause increased blood ph and abnormal heart rhythm. The main issue
with toxicity is increased blood pressure. Chloride can be found in salt, and
in small amounts some fruit and vegetables.

Potassium – AI 4,700mg

 

Major electrolyte. Potassium is involved in the regulation of many bodily
processes including blood pressure, nerve impulse transmission, muscle
contraction, and fluid balance. Deficiencies in potassium can lead to muscle
cramping (although most issues with “cramps” are caused by dehydration),
weakness and loss of appetite. Toxicity is rare and an upper limit is not
established. Potassium can be found in bananas, russet potatoes, spinach, and a
bunch of other fruits and vegetables.

Iron – RDA Males 8mg Females 18mg

 

Iron is critical for optimal health and performance. Iron is involved in
oxygen transport and utilization as a component of hemoglobin and myoglobin.
Hemoglobin is made up of iron and protein; it transports oxygen from the lungs
into the muscle cell. Myoglobin transports the oxygen while in the muscle cell
into the mitochondria.  Vegetarians need
to be especially concerned with deficiencies . Deficiencies are caused blow
intake, increased need for hemoglobin and myoglobin due to training, loss in
sweat and can cause anemia. Toxicity issues can cause nausea and diarrhea. Iron
is found in red meat and leafy green vegetables.

Zinc – RDA Men 11mg Women 8mg

Zinc is a cofactor in over 200 enzymatic reactions. Functions of zinc
include wound healing, protein synthesis, growth and maintenance as well as producing
hormones. Signs of zinc deficiencies include poor immunity, dermatitis and
diarrhea although zinc deficiencies are rare. Deficiencies are normally caused
by low calorie diets or mal absorption. Toxicity is also rare but can cause
nausea, vomiting, and anemia. Zinc is found in beef, fish, whole grains, eggs,
and dairy products.

Chromium – AI Men 35 microgram Women 25 micrograms

Chromium’s major function is enhancing the function of insulin causing an
decrease in cellular insulin resistance which decreases blood glucose. Signs of
deficiency include high blood sugar and decreased muscle endurance because of
lower glycogen stores in the muscle cells.
Toxicity is rare but high intake may decrease levels of zinc and iron.
Chromium is found in mushrooms, whole grains, nuts, broccoli, eggs, and
asparagus among other vegetables.

Selenium – RDA 55 micrograms

 

Selenium is a component of many proteins in the body. It is an enzyme
cofactor which supports immune function, thyroid function as well as antioxidant
function. Selenium helps glutathione production. Vitamin E and selenium work
together to quench free radicals.
Deficiencies are rare but can cause an increased risk for cancer.
Symptoms of toxicity include brittle hair and nails. Selenium can be found in
seafood and plants depending on the selenium concentration in the soil.

 

What to know about the rest of the minerals….

 

Fluoride- aids in bone and tooth mineralization and can prevent dental
cavities.

Copper- Biggest impact is enhancing iron metabolism. Also is an antioxidant
co-factor.

Manganese – Enzyme cofactor in metabolism, tissue growth and antioxidant.
Deficiencies can cause altered carbohydrate and fat metabolism.

Iodine – Assists in the synthesis of thyroid hormones. In table salt.

Molybdenum – Antioxidant cofactor.

Ending Comments  

To conclude this article I want to give some general recommendations.
In order to hit all of your micronutrient totals I recommend the following.

–     Eat a wide range and variety of food. A common theme is vitamins and minerals are
found in a number of different kinds of food so do not just eat the same thing every
day.

–         Make it a point to eat at least 3-5 servings of vegetables a day. This can easily be
done by including a large salad with a meal and a side of veggies in another.

–        Don’t be afraid of fruit. Yes fruit can be high in sugar and carbohydrates but use it
to your advantage and have a banana after your workout or some berries with
your oatmeal at breakfast.

–         Take a multivitamin to ensure you have all of your micronutrient needs taken care
of!

Until next time “One Dream One Reality”

-Kyle  Hunt

Hunt Fitness

P.S- This is how I study for my exercise nutrition test tomorrow! I write a blog article going over everything I need to know for the test!

How to Eat Healthy in College

It’s that time of year again, school is finally here! As schools across the country begin
to start up, students who wish to eat healthy are faced with the challenge of
finding clean food to eat. Questions such as…. what meal plan to get? What
foods to keep in the dorm? And how to get all of your daily meals in are
probably running through your head. This article is going to outline how to
manage your healthy eating while going to school and living on campus.

Meal Plans

Before you sign up for any meal plan first find out what your school offers. There are
probably a few different choices on campus so make sure you look at what each
place serves. This is exactly what I did. Luckily I found a few different
options on campus where I could get some food that would be suitable to my diet.
I went with the highest meal plan which offers 14 meals per week. In my opinion
the more meals you will be able to get from one of the campus dining halls the
better.

Grocery List

Since it’s very likely you will only be getting at the most two meals a day from one of
the dining halls, you are going to have to come up with another 3-5 more
meals/snacks on your own. To do this you will need to get your hands on a mini
fridge and a microwave. With those two devices you should be set.

 

Protein Source Options

– Whey protein powder

– Canned chicken

– Canned tuna

– Egg whites

– Protein Bars (last resort)

 

Carbohydrate Source Options

– Oatmeal

– Fruit

– Veggies

– Brown and Basmati rice (the bags are very convenient)

– Sweet and Russet Potatoes (can be made in the microwave)

– Ezekiel Bread

 

Healthy
Fat Source Options

– Natural Peanut Butter

– Almonds, Walnuts, Cashews

– Olive Oil

– Macadamia Nut Oil

Putting It All Together

Once you have the food you need all you have to do is put it together to meet your
needs. For this to work you are going to have to be creative and relay heavily
on the microwave. Here is how I manage my day cooking all of the food and planning
it out.

7:15 am- Wake up and make coffee.

7:20- Grab a can of chicken and drain it out. I also rinse
it with water to try and remove some of the sodium although I’m not really concerned
with my sodium intake but that’s another lecture for another time lol.

Note: The can of chicken says 13oz. When it is drained it yields
about 8oz worth of meat. (yes I measured)

7:25- Measure out my egg whites and oatmeal and cook them in
the microwave.

7:25 – I measure out about 3oz of chicken to have with my
egg whites and oatmeal for breakfast. The other 5oz I put in a Tupperware container
with brown or basmati rice to have for meal 2. I put that in the fridge.

Approximately 7:30- Eat Breakfast

*I take out the container of chicken and rice and take it
with me

10:30- Eat meal 2 of rice and chicken I made up earlier.

12:00-12:15- Go to the gym

1:30- Have a whey protein shake post workout with usually 2
bananas or an oats/banana combo. This was also prepared in the morning and
brought with me.

4:30- Go to one of the dining halls. The one I like to go to
grills up chicken breast, salmon and sometimes steak for you. I go and get
grilled chicken breast, a grilled portabella mushroom and a large green salad
with a bunch of veggies every time. My carb choice changes but it usually is a
potato, rice or whole wheat pasta.

7:30- Normally I go get food again from one of the dining
halls. I will get salmon or steak if it is offered the second time I go.
Everything else remains about the same.

10:30- I finish the day off with another protein drink with
oats and natural peanut butter mixed in.

*I carry around a gallon water jug too. I do this mostly to
look cool and earn the nickname “water jug”…. #hydration

Final Reflections

This past week I have answered numerous emails and questions about how to eat while
living in a dorm. I hope this article gives you guys a better understanding on
how it can be done effectively.

I also have great news for all students! Since I am a student I know how money can be
tight. Therefore I am giving all students 25% off all nutrition and training
plans.

If you want me to hook you up with a custom nutrition plan with all
the right macronutrients to help you reach your goals and also coach you on the
plan and make adjustments as necessary to keep you progressing, send me an
email at huntfitness@aol.com so I can get you started!

Join the HUNT!!!

Have a great School Year!

“One Dream, One Reality”

Nick Wright’s 2011 Offseason diet

Offseason Diet Plan        
  Training Days
Protein Carbs Fat
Meal 1 3 scoops RTN Mass Builder 37.5g 75 g 2.5g
1 piece whole grain bread 4g 15g 2g
1 tbs peabut butter 4g 3g 8g
Meal Totals 45.5g 93g 12.5g
Meal 2 6oz chicken 35g 0g 3g
10oz sweet potato 5g 67g 2g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 40g 67g 10g
Meal 3 6 oz chicken 35g 0g 3g
1.5 cups brown rice 3g 63g 4g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 38g 63g 12g
Meal 4 6oz tuna 35g 0g 3g
Pre WO 10 oz russet potato 5g 67g 2g
1 tsp olive macadamia or canola oil 0g 0g 5g
meal Totals 40g 67g 10g
Meal 5 3 scoops RTN Mass Builder 37.5g 75g 2.5g
Post WO
1 banana 0g 30g 0g
Meal Totals 37.5g 105g 2.5g
Meal 6 6oz lean red meat 35g 0g 6g
10oz russet potato 5g 67g 2g
2 tsp olive oil 0g 0g 10g
veggies (green salad)
Meal Totals 40g 67g 18g
Meal 7 6 oz tilapia 35g 0g 1g
2/3 cup brown rice 2g 28g 2g
3 tsp canola oil 0g 0g 15g
Meal Totals 37g 28g 18g
Daily Totals 3819Cal 278g pro 490g carb 83g fat
29% 51% 20%

***Above diet Updated Feb 26th***

Offseason Diet Plan        
  Rest Day
Calories Protein Carbs Fat
Meal 1 1.5 scoops RTN whey 36g 1.5 g 1.5g
1 cup oats 8g 56g 6g
1/2 piece fruit 0g 15g 0g
Meal Totals 44g 72.5g 7.5g
Meal 2 6oz tilapia or chicken 35g 0g 3g
8oz sweet potato 4g 54g 0g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 39g 54g 8g
Meal 3 6 oz chicken 35g 0g 3g
1.25 cup brown rice 2g 56g 3g
1 tsp olive macadamia or canola oil 0g 0g 5g
veggies
Meal Totals 37g 56g 11g
Meal 4 6oz tuna 30g 0g 3g
8 oz russet potato 4g 54g 1g
1 tsp olive macadamia or canola oil 0g 0g 5g
meal Totals 34g 54g 9g
Meal 5 6oz lean red meat 35g 0g 6g
8oz russet potato 4g 54g 0g
2 tsp olive macadamia or canola oil 0g 0g 10g
veggies (green salad)
Meal Totals 39g 54g 16g
Meal 6 1.5 scoop RTN whey 36g 1.5g 1.5g
1/2 cup oats 4g 28g 2g
1.5 tbs peanut butter 9g 6g 12g
Meal Totals 49g 35.5g 15.5g
Daily Totals 2834.5  cal 242g  pro 318.5g carb 68.5g  fat
33% 45% 22%

This offseason our goal is to keep Nick as lean as possible while still putting on quality size. There is two resons for this.

#1. Nick needs to stay within about two weeks of being photo shoot ready. This offseason he has some BIG things coming so he needs to be sharp!

#2. Staying leaner in the offseason allows for an easier prep.

This is just a starting point. The diet will be adjusted every couple weeks depending on how Nick is progressing. I will be monoriting his weight, measurements, how he looks and how he feels to make the nessesary changes. The diet is a modified carb/calorie cycle. On training days calories are up around 22 per pound of Lean Body Mass whereas on rest day the calories are around 18 per pound of LBM. This type of cycle is designed to keep body fat gain to a minimum but still have the nessesary nutritients to build muscle.

With this diet there is 1 free meal each week. It can be anything. The only requirement is it has to be on a training day. Again like everything else this is subject to change. Who knows if everything goes well we might add another free meal each week!

 

If you like how this diet is set up but want your own customized diet to fit your needs check out the link below to get hooked up!

*Make sure you watch the video, it tells everything you need to know!

http://kylehuntfitness.com/Services.html

How to Survive the Holidays

How to Survive the Holidays

The holidays are a time when we as individuals come together and spend time with family and friends. This time of year can also wreck havoc on all of our training and dieting goals. However, this does not need to be the case. There is a way you can make it through the holidays without destroying all of your progress. Here is your own “Holiday Eating Blue Print” to stay on track!

– Train Hard

Just because its the holiday season does not mean you can take your workouts lightly. In fact the opposite is true. This time of year is perfect for working out harder. By training harder it makes it increasingly more difficult for your body to store fat. Also you might as well put all of those extra calories consumed to good use… building muscle! Also if you are not currently doing cardio add in 20-30 minutes of low intensity cardio over the holiday season for some extra calorie burning. The best time to do cardio is first thing in the morning and after your lifting session when your glycogen levels are at their lowest.

– Consistent meals

                The biggest mistake people make around the holidays is skipping meals. You know what I am talking about; you have a big dinner planed so you starve yourself all day to make up for it. The worst part is people think that actually helps them! What happens is when its time for dinner they end up consuming twice as much food and more junk then they would normally. The better option is to stay on your 5-7 meals per day as you should all be doing.  However, It can be beneficial to “plan in” extra calories but that just means to go a little lighter on the meals leading up to the big meal. DO NOT SKIP MEALS!

– Eat Veggies

Eat all the veggies you want with your meals. This is something I have my clients do year round and it can be even more beneficial around the holidays. I very rarely count veggies in a calorie count and consider them FREE. For a list of all of the veggies I approve to be FREE, check it out the Hunt Fitness Clean Food List . Veggies are low in calories and loaded with fiber which creates a feeling of fullness and can help you eat less.

– Make quality choices

                The good news is most of the holiday meals have healthy options, the trick is finding them. For starters one of the best lean protein sources is turkey breast. Like always you want to include a lean protein source with each meal so load up on the white meat! As for the side dishes sweet potatoes are excellent carb sources as long as they are not loaded with sugar. If possible ask whoever is cooking the meal to leave some plain sweet potato out for you. Those are two excellent options right there. I have turkey breast and a sweet potato almost every day! Add some veggies to that and you have a solid meal! Of course I don’t expect you to only have turkey breast and sweet potatoes but its an option.

72 hour window

                If by chance you go wild and chow down on a meal wait at least 72 hours before checking your weight. It will take that long for your body to readjust. Sugar/fatty/salty foods cause water retention so you will most likely be bloated for a few days, that’s normal. If you have been following your program the rest of the time you will bounce back without much noticeable difference after a couple days.

 

– Enjoy Yourself

That brings me to my next point….enjoy yourself! The holidays are supposed to be a fun time so don’t stress too much about blowing your diet. If you want to eat something then eat it. Consider it a high carb/high calorie day. You can even use it to your advantage on a carb cycle but that is a whole different article haha!

Happy Holidays!

Remember to join the Hunt Fitness Forum!!!

Nick Wright’s Peak Week Diet

Nick Wright’s Peak Week

1 week out:

SAT:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

SUN:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

MON:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

TUE:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

WED:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

THUR:

Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

Meal 6: 10 egg whites, one sweet potato, salad, water

Meal 7: One 4 oz chicken breast, salad, water

 

FRI: Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

Meal 2: One 4 oz chicken breast, one sweet potato, water

Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

Meal 4: One can of tuna, one sweet potato, 1/2 cup of oatmeal, water

Meal 5: Two 4 oz chicken breasts, broccoli, water

Meal 6: One 4 oz chicken breast, broccoli, water

Meal 7 (1:00AM): A big, fat, and juicy steak!

You can also find this and more information about Nick Wright on the website (www.hunt-fitness.com) on Nick’s corner….http://kylehuntfitness.com/Nick_s_Corner.html

If you want your own customized diet to fit your needs check out the link below to get hooked up!

*Make sure you watch the video! It tells you everything you need to know!

http://kylehuntfitness.com/Services.html

Thank you,

Kyle Hunt

2010 offseason diet

  Offseason Diet Plan      
         
    Calories Protein Carbs Fat
Meal 1 6 egg whites   24g 0g 0g
  2 whole eggs   12g 0g 9g
  1 cup Oats   10g 56g 6g
  1 serving fruit   0g 15g 0g
  Meal Totals   46g 71g 15g
           
Meal 2 6oz lean meat   35g 0g 3g
  1 cup brown rice   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 6g
           
Meal 3 6 oz lean meat   35g 0g 3g
  1 cup wheat pasta   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 6g
           
           
Meal 4 3 scoops Mass Maker   20g 43g 2g
Post WO 1 scoop Muscle Provider   21g 3g 1g
  1/2 cup oats   5g 30g 3g
  meal Totals   46g 76g 6g
           
Meal 5 6oz lean red meat   35g 0g 6g
  medium sweet or russet potato   2g 45g 3g
  Veggies        
  Meal Totals   37g 45g 9g
           
Meal 6 2 scoops UMP   40g 8g 7g
  1/2 cup oats   5g 30g 3g
  Meal Totals   45g 38g 10g
           
  Daily Totals 2740 248g 320g 52g
      36% 47% 17%