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How to Eat Like a Fitness Pro in College

Nick Wright Bulking Diet 2012

2012 Nick Wright Bulking Diet designed by Hunt Fitness

Nick is competing June 2nd at the INBF Northeast Classic in Massachusetts. Since he took some time off over the holidays we are focusing on finishing up this year’s bulk strong before he starts prepping for the show in early to mid February.

You may notice a few differences from some of Nick’s old bulking diets. The most obvious difference is the number of meals, as this diet only has 4 total meals. The main reason for this has to do with how busy Nick is throughout the day. It became too difficult for him to try to get in more meals so I designed the diet to fit his schedule. If you have questions about how many meals you should be eating here is a good article to shed some light on the topic. https://huntfitness.wordpress.com/2011/10/16/meal-frequency-and-timing/

We choose to do two whole food meals and two liquid meals in order to make things more convenient.

 

Nick Wright
4 meal Diet Program
Training Day
Calories Protein Carbs Fat
Meal 1 RTN Meal Replacement 3 scoops 36g 53g 8g
brekfst 12oz skim milk 12g 19g 0g
1 cup oats 10g 56g 6g
1 piece fruit 0g 30g 0g
1 tbs peanut butter 4g 3g 8g
Meal Totals 1090cals 62g 161g 22g
Meal 2 8oz chicken breast 56g 0g 3g
lunch 2 cups brown rice 4g 82g 3g
1.5 tbs olive or canola oil 0g 0g 21g
green veggies 0g 0g 0g
Meal Totals 803 cals 60g 82g 27g
Meal 3 RTN Meal Replacement 3 scoops 36g 53g 8g
post wo/ 12 oz skim milk 12g 19g 0g
snack 1 cup oats 10g 56g 6g
2 bananas 0g 60g 0g
Meal Totals 1110cals 58g 188g 14g
Meal 4 8oz lean red meat 56g 0g 12g
dinner 2 large russet potatos 8g 120g 0g
1.5 tbs olive or canola oil 0g 0g 21g
green veggies 0g 0g 0g
Meal Totals 1001cals 64g 120g 33g
Daily Totals 4044 244g 551g 96g
24% 55% 21%

*P.S – All of the Hunt Fitness clients are thinking how familiar this excel sheet looks, only with different food and numbers!

 

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

Have questions or want to discuss anything about this diet? Hit up the comment box below!

Until next time “one dream, one reality” – Hunt Fitness

Kyle Hunt

Poll

 

Post Workout Carbohydrate Intake

Post Workout Carbohydrate Sources

By Kyle Hunt

Hunt Fitness

Research in discussion

Effects of ingesting protein with various forms of carbohydrate following resistance-exercise on substrate availability and markers of anabolism, catabolism, and immunity

                Richard B Kreider, Conrad P Earnest, Jennifer Lundberg, Christopher Rasmussen, Michael Greenwood,       Patricia Cowan and Anthony L Almada

http://www.jissn.com/content/4/1/18

 

Overview        

            The ingestion of carbohydrate and protein following resistance training is a general protocol for most athletes interested in optimizing their gains from training. The combination of carbohydrate and protein has been shown to increase insulin levels, optimize glycogen re-synthesis, enhance protein synthesis, and lesson the immunosuppressive effects of intense exercise. There has been a lot of research conducted on the varying recovery properties of different protein and amino acid sources but much less research done on different forms of carbohydrate sources. Theoretically, ingesting a carbohydrate source that has a high glycimic index would offer the greatest increase in insulin levels, glycogen re-synthesis, and protein synthesis. The big question is whether or not the glycimic index (speed of delivery) makes a difference when combined with protein and taken post workout.

 

 

 

Analysis

            The purpose of the study was to determine whether the type of carbohydrate ingested along with protein (whey) following a resistance exercise affects blood glucose availability and insulin levels, markers of anabolism and catabolism, and/or general immune markers.

            The research group used forty subjects (19 males 21 females) who had all participated in at least one year of resistance training prior to the experiment. Before the start of the program, one repetition maxes were found for the given exercises in the program along with starting body weight. Before the start of the training sessions the subjects gave “pre-exercise” blood and after completing the given resistance training workout the subjects gave “post-exercise” blood.

            Following the post exercise blood sample, the subjects received in a double blind and randomized manner a carbohydrate and protein supplement consisting of 40g whey protein with 120g sucrose, powdered honey or maltodextrin. The remaining group was served as a non supplement control group.

            The research group had three major findings after concluding the study. One, ingesting a carbohydrate and protein supplement following resistance training promoted significant increases in insulin level. This was not a major finding as many studies have showed the same thing. Two, there were no significant differences observed among the forms of carbohydrate served on the insulin levels. This suggests that all three carbohydrate sources tested when combined with protein are effective for post workout recovery. Lastly, the group found that glucose was maintained to a greater degree in the subjects ingesting honey as the carbohydrate source. This was an interesting point because honey has the lowest glycimic value of the three carbohydrates tested and symbolized a “mix” carbohydrate source. The honey used in the study was made up of a mixture of fructose, glucose, wheat starch, and maltose. The study also concluded that the differences in post workout supplementation did not significantly affect time course of testosterone, cortisol or general markers of immunity. Like previously mentioned the findings support the growing literature that ingesting post workout carbohydrates combined with protein stimulates insulin levels and anabolic processes. However, the study brings up an interesting point in regards to post workout carbohydrate intake; faster absorption might not be as beneficial as originally imagined.

            It has generally been thought that insulin levels increase the greatest amount in conjunction with higher glycimic index carbohydrates. Thus it would provide the greatest benefit to combine protein with the highest possible glycimic index carbohydrate post workout such as dextrose, maltodextrin or like substance to benefit from all of the anabolic processes of insulin. However, the research showed there was little to no difference between carbohydrate sources tested in the study. A possible explanation for this could be the effect of the whey protein supplement on the carbohydrate source. Glycimic Index values are determined fasted and as an isolated food item. When the carbohydrate is combined with the whey protein a whole new cascade physiological response occurs compared to the carbohydrate isolated.

            Post workout supplementation protocol is one of the most debated aspects in sports nutrition. In addition, over the last few years a lot of post workout supplements have came onto the scene marketed as recovery formulas with dextrose, waximaize, or maltodextrin as their carbohydrate source. The reasoning behind having those carbohydrate sources is their extremely high glycimic index values. Dextrose, waximaize and maltodextrin all have glycimic values at or above 100.

            It is important to consume protein and amino acids post workout because of the powerful stimulation effects on protein synthesis. Insulin is therefore included because insulin has been found to be a potent stimulator of protein synthesis. The research study showed no significant differences on insulin response of the three forms of carbohydrate tested. Also, honey was found to maintain elevated blood glucose levels to a greater degree than either sucrose or maltodextrin. These findings suggest that it might be more beneficial to ingest a mix of high and moderate glycimic carbohydrate sources post workout to promote a sustained elevation in blood glucose. Also, by combining varying carbohydrate sources consisting of a range of GI values it could prevent rebound hypoglycemia that some individuals may encounter when ingesting extremely high GI carbohydrate sources in large amounts.

            Personally I feel like the study was very well put together. However, in the future I would be interested to look into the differences between mixed carbohydrate sources and see if there is any benefit to the combination of high GI sources with low GI sources or if a single moderate GI source provided the most benefit. I tend to suggest a mix of a moderate to high GI source combined with a moderate to low GI source post workout. The idea is to create an initial insulin response but one that is able to be sustained over an extended period of time. An exception to that is during extreme fat loss phases where I feel it is more beneficial to control insulin levels throughout the day and just have a moderate to low GI carbohydrate source post workout.

Conclusion

            It is a general consensus that combining protein and carbohydrates together post workout significantly increase glucose and insulin responses thus anabolic processes. The findings suggest that each of the three types of carbohydrates tested can be used as an effective carbohydrate source to combine with protein and consume post workout. However, it was found that blood glucose levels could remain elevated if a “mix” carbohydrate source was consumed such as honey.

In a post resistance workout setting there seems to be no added benefit to consume an extremely high GI carb source such as dextrose, waximaize or maltodextrin. In fact, like mentioned I would recommend a mix of a high and moderate glycimic index carbohydrate source to generate an insulin response and maintain it over a greater period of time. The study does not say that having a high GI carbohydrate source such as dextrose, maltodextrin, or waximaize post workout is not effective. It is effective it’s just not any MORE effective than having a moderate carbohydrate source or a mix. I would try a few different protocols and determine what your body responds to best.

 

Post Workout CHO Intake Q & A

Here are some of the more common questions I get regarding post workout intake.

Q- If you are following a low carbohydrate diet do you still need carbohydrates post workout?

  1. There this definitely a great deal of benefit to consuming carbohydrates post workout. Like mentioned the ingestion of carbohydrates and protein create a cascade of events including increased protein synthesis, increased glucose and nutrient uptake within the muscle cell and it stems from the insulin response. Typically in a low carbohydrate setting I would recommend partitioning the majority of your carbohydrates to be consumed pre and post workout, post workout being the last place to take carbohydrates from so you can still benefit from the muscle building properties of carbs plus protein post workout. However, if you are following a ketogenic diet where the idea is to keep the body producing ketone bodies the only way to do that is to limit all insulin response therefore no significant carbohydrate can be ingested at one time or at all. In those cases its best to follow the plan and avoid carbohydrates.

 

Q- Do you have to have a supplement post workout or is whole food alright?

  1. Whole food is definitely alright. For me personally I am about 50/50 when it comes to supplements vs. whole food post workout. Some days I might have a shake along with some carbs and some days I might just have a meal. It really comes down to personal preference and convenience. There are some benefits from having whey protein post workout but most of the benefits stem from maximizing protein synthesis. Since whey protein is about 10-11% leucine it only takes about 30g to hit the leucine threshold to maximize protein synthesis. To make up for that with a whole food source such as chicken, you just need to slightly increased the serving size in comparison to the whey. A great whole food post workout meal could be 6oz chicken, 8oz sweet potato, a little bit of brown sugar and stevia on the sweet potato and there you go! Solid whole food post workout meal.

 

Q- How important is it to restore glycogen levels post resistance training workout?

  1. Well this is a good question. Yes, stored glycogen levels are typically on the low side following a resistance training workout, especially if it was an intense workout. But the benefits of restoring glycogen post workout are a much different need to resistance training than it is to endurance training. Your body has about 400g of glycogen stored in muscle cells and about 100g stored in the liver. It only takes about 60 minutes of moderate (65-70% vo2) exercise to completely burn through stored glycogen. To an endurance athlete it is extremely important to restore the glycogen levels so they can train again. A resistance trainer is looking to restore glycogen for another reason. There is only two ways glucose gets into the muscle cell. One is through muscle contraction and another is through the action of insulin. For this discussion we are going to focus on insulin. Insulin acts on GLUT-4 which transports glucose into the muscle cell from the blood. A resistance trainer is looking to benefit from the increased uptake of nutrients, amino acids and the increased muscle protein synthesis response this creates. This really hits on the overall meaning of this article. Yes, insulin is important for muscle growth and recovery but restoring glycogen is not really the main principle of concern. For muscle growth it is more about taking advantage of the physiological cascade of events insulin creates.

I hope this article helps clear the light on some of the more pressing issues of post workout nutrition intake.

Until next time “One Dream, One Reality”

Kyle Hunt

Hunt Fitness

Meal Frequency and Timing

MealFrequency and Timing

Like most fitness professionals I get a ton of emails and Facebook messages every week
asking fitness related questions. I personally love it! I really enjoy going
through my emails helping people out. That is why I am going to start making
weekly Q and A videos where I answer a question on camera for everyone to see.
Hopefully this enlightens the people who might have had the same questions but
just didn’t want to ask them!

I got a question this week on a topic I wanted to write about for a while so I figured
it was worthy of a video and article. The topic is meal frequency.

When talking about meal frequency I feel there are two major points of concern. One, most importantly
figuring out what the optimal time between meals is and two, what is the
benefits of consuming more or less meals.

I think everyone has heard the 2-3 hour recommendation regarding how often one should
eat. Most people rationalize this by saying more frequent meals leads to a
faster metabolism. This however is false. More frequent meals does not really do
anything to speed up the metabolism. Metabolic rate is not affected. In my
opinion this is not even the correct argument to make regarding meal frequency.
The real argument surrounding meal frequency is around maximizing protein
synthesis.

Following a meal containing protein, levels of essential amino acids are elevated leading
to protein synthesis. Now there are a lot of factors that go into building new
muscle tissue but maximizing protein synthesis (mps) is very important. Most
studies show a peak in protein synthesis around the 90 minute mark following a
meal and a return to baseline levels around 120-180 minutes even though levels
of essential amino acids are still elevated. Essentially what this says is
there would be no reason to elevate levels of EAAs in the form of a meal within
this time period. Anywhere from 3-6 hours between meals may be optimal. I would
not recommend consuming meals under 3 hours or over 6 hours apart. However,
like I said earlier hitting the desired macronutrient total is most important. Consuming
an EAA/BCAA and or CHO supplement between meals has been shown to prolong
(mps). Therefore this can be beneficial to include into your nutrition protocol.
During a bulking phase you can supplement between meals with 5g BCAA combined
with 20-40g CHOs and during a cut just stick to the BCAAs.

To read more about this topic and how supplementing with either a EAA or CHO supplement can
help check this out http://www.jorntrommelen.com/energy-status-influences-duration-muscle-growth/I

In regards to how many meals you eat in a day, to me it doesn’t really matter. The most
important thing is hitting your macronutrient (protein, carbs, fat) totals for
the day. Now I don’t feel like 1 meal is optimal like a “Warrior Diet” but I
also don’t feel like 8 is either. I personally recommend between 4-6 meals.
Typically if you eat every 4 hours you will eat somewhere around 4 or 5 meals.

The only time I would recommend over 6 meals
would be if the individual could not eat enough food in 6 meals to hit the
desired macro totals I prescribed. Again this leads me to the point of macro
totals are an upmost importance. I don’t consider myself an IIFYM (if it fits
your macros) person but essentially I am. When I design a diet I lay it out in
4-6 meals and a desired macronutrient total. I also provide the foods to hit
that total along with a list of substitutes. I allow them to combine meals so
for instance if they want 3 or 4 meals instead of 5 or 6 I am ok with that.
Also if they want to change the foods to hit the desired total I am ok with that
too! I provide a list of foods with macros listed to help my clients mix and
match foods and still hit their desired totals. For contest prep I do become
much stricter and design the prep diets around a certain amount of meals and
foods that I want the clients to follow.

Take home messages from article

–         Eat every 3-6 hours

–         Consuming an EAA/BCAA and or CHO supplement between meals may be beneficial

–         Consume between 4-6 meals a day

–         Above all else hit your desired Macronutrient Totals!!!

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”

Interview with MMA fighter Ryan Makitra

MMA fighter Ryan Makitra

Bio

Born – August 22, 1983

Born in – Riverside California

Current residence – Corning New York

Fighting Organization – Knockout Promotions

Height – 5ft 4 in

Weight- 125lbs at fights, 135lbs offseason

Amateur MMA record: 1-0

Ryan is married with two kids and works a full time job at Dresser Rand.

I met Ryan while I was working at Snap Fitness in Corning, New York. He was a regular in the gym and immediately his strong work ethic and determination stood out to me. I knew his style of training was exactly what huntfitness is all about. Before long we were getting together for training sessions on a consistent basis. Now Ryan is training for his upcoming fight against Dennis Brown June 19 in Salamanca at 125lbs. Here is a question and answer session we had following a wrestling workout we did this afternoon.

Q (Kyle) – Ryan, let’s start by telling everyone how you got into MMA.

A (Ryan) – Well I always used to watch UFC on T.V when I was a kid back in California and I still love watching the fights to this day. So I would have to say watching the fights on T.V got me into MMA.

Q. How long have you been training specifically for MMA?

A. Really not that long. I started a few weeks before my first fight in early March of this year.

Q. How long have you been involved in weight training?

A.I first started lifting weights when I was a junior in high school so around eleven years.

Q. What got you into the weight room?

A. Building muscle and strength has always been my reason to lift weights. Since I am a smaller guy (5ft 4 in tall and 125 lbs) I at least wanted to have quality muscle and strength. Plus I have always been strong for my size.

Q. I understand where you are coming from there (Ryan and I are the same height).  How has the time in the gym paid off in your fighting career?

A. I feel like the added strength and explosive power helps in most aspects of fighting.

Q. I completely agree. What is your favorite exercise?

A. That’s a hard question. It’s probably between Squats and Deadlifts.

Q. Those are two of the best exercises out there. How about your favorite and least favorite muscles to train?

A. My favorite would be shoulders and my least favorite is definitely biceps.

Q. What is your favorite workout routine?

A. That’s an easy one, our legendary leg days. I always get a great workout after we do legs. I normally can’t even sit down the next day!

Note. Ryan and I meet together to train legs once per week. These workouts are intense and brutal. Here is a bonus look into a typical “legendary leg day”.

  • Squats 4 sets 8-12 reps * drop set on 4th set
  • Leg Extension 4 sets 8-15 reps * 2 forced reps on last 2 sets and last set is a drop set
  • Dumbell Walking lunges 3 sets 8-12 reps * we walk across the gym and back
  • Romanian Deadlifts 4 sets 8-12 reps
  • Lying Leg Curl with cable machine 3 sets 8-12 reps * 2 forced reps and drop set on the 3rd set
  • Standing Calf Raise 3 sets 8-12 reps
  • Seated Calf Raise 3 sets 12-15 reps

Some times to add intensity we super set two exercises together. Talk about a tough workout.

Q. What is your current training routine?

A. Currently it is something like this.

Mon – (A.M) Chest, shoulders, Calf’s (P.M) Hit heavy bag and pads, ground and pound heavy bag and cardio.

Tue – (A.M) Legs and Abs (P.M) Tractor tire flips down street, wood sled sprints.

Wed – (A.M) Circuit training and cardio (P.M) Ground training

Thru – (A.M) Light cardio (P.M) Wrestling Practice

Fri – (A.M) Circuit training and cardio (P.M) Hit heavy bag and pads

Sat – Wrestling practice, tire flips and sled drags

Sun – Rest

* During our wrestling practices Ryan and I go over technique and do live wrestling. They normally last around two hours.

Q. Where do you do your training?

A. I weight train and do cardio at Snap Fitness in Corning New York. I also have a home gym at my house with a bunch of equipment.

Q. What supplements do you take? What is your favorite one?

A. Mainly I just take a protein drink and creatine. If I could only have one it would be the protein powder.

Q. What is your current nutrition plan?

A. Right now it looks like this.

Meal 1 (after morning workout) – Protein drink, oatmeal and banana

Meal 2 – 6oz Lean meat, baked potato, veggies

Meal 3 – 1 cup cottage cheese, whole grain baked crackers

Meal 4 (after afternoon workout) – Protein drink, Gatorade

Meal 5 – 6 oz lean meat, 1.5 cup orzo pasta, veggies

Meal 6 – Protein drink, oatmeal, peanut butter

Q. What is your favorite meal?

A.  Protein drink with oatmeal

Q. How about your favorite cheat meal?

A. Vanilla bean ice cream with protein powder and peanut butter.

Q. How does your nutrition plan change as you start preparing for a fight?

A. I increase protein and carbohydrates. My main goal is to take in enough calories to maintain muscle and have enough energy to train.

Q. What is on the horizon for Ryan Makitra in the future?

A. Well my main goal is to become a pro fighter. I would like to make it into the WEC (the UFC’s sister organization).

Q. I know with your work ethic you are well on your way. We are going to do whatever it takes to get you to the top. Thanks for sitting down with me today.

A. No problem. Thanks for having me.