flatoutjacked-blog

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Next to creatine, the most widely known supplement everybody talks about is – protein powder. Both online and at your local supplement store, you find tons of brands and protein powder variations. This huge demand on protein has given you guys almost endless options available! This article will go through some of the different types of protein powders and break down why and which kinds you should use to optimize your muscle gains. This article will be a split in two – Click this link for part 2 – Protein Blends Part-2 Whey Whey protein is the most popular choice among all the powder sources. If you haven’t heard about whey before, you should probably consider going to a different gym, or just stop doing “cough” Crossfit.. Just kidding!  It’s a “waste” product from the making of cheese. Only 20 % of dietary milk are actual whey, the last 80 % is casein. Whey is water-soluble, so it gets separated from casein during the cheese making process, but since most of you probably don’t give a shit about cheese making, I’ll skip the details. Whey is a complete amino acid source, this means it contains all the essential amino acids. Whey is rich in most of the essential amino acid, especially rich in BCAA (branch-chain amino acids) particularly leucine. Whey is popular due to its fast absorption which supposedly makes it great for muscle gains. A study compared Whey Vs. Casein, showed that blood leucine levels peaked in one hour after ingesting both whey or casein. However, the whey grouped peaked at much higher levels and returned to baseline after 4 hours. The casein group peaked at lower levels, but didn’t return to baseline until […]

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I’m a huge proponent of trying out everything, to find the perfect supplement stack for maximum results. I’ve spent thousands on supplements, and I tried it all reaching from glycerol to yohimbine. Most of the supplements out there is either crap, or simply way overpriced in terms of the minor ergogenic effect there might be. However, sometimes it happens, after going through countless of BS supplements that you suddenly find a new supplement that shows such extreme potential, that you simply have to add it to your regular supplements stack and the best part… It’s cheap! As you might have guessed, this supplement is – Citrulline Malate. Not only does it help improve those sweet muscle pumps, but new research shows that it can have a highly positive effect on the amount of reps you’re able to do.   L-Citruline Citrulline is an amino-acid. Protein consists of a range and variety of amino-acids, whereas almost all of them have a different effect in the body. Citrulline is made in the body, where its synthesized from glutamine through the conversion of arginine to NO (nitric oxide). For those of you who are fans of pre-workout pump supplements, Nitric Oxide is what gives the improved pump effect. The only food source containing relevant amounts of citrulline is Watermelon; the amounts range from 0.7 – 3.6 mg per g of fresh watermelon [1].   Nitric Oxide (NO) Citrulline increase NO on its own, but were most of the NO production is seen is through citrulline conversion to arginine (arginine is what gives the boost in NO). Citrulline is recycled as arginine by endothelial cells [2] (cells that line the interior surface of blood vessels). Nitric Oxide increase vasodilation […]

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Double tab of you agree! #nutrition #science #flatoutjacked #FOJ #fatloss #bodybuilding #nofilter #notmypic #bullshit #knowmoregrowmore #obesity #fatlogic #FOOD #follow #photooftheday #followme #pcos #vancouver #denmark #danalinnbailey

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http://www.flatoutjacked.com/training/muscle-fiber-specific-growth/ Heavy or high rep training? #FOJ #knowmoregrowmore #nutrition #science #flatoutjacked #FOJ #fatloss #burnfat #supplements #shredded #bodybuilding #nofilter #notmypic #offseason #follow #photooftheday #followme #vancouver #muscles #musclefibers #slowtwitch vs #fasttwitch

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To optimize muscle growth it’s important to incorporate tactics that stimulate and facilitate growth of all types of muscle fibers. “To grow, you must lift heavy” – this has been preached for many years. But recently there are some new interesting data, showing that heavy lifting might not always be the way to go. Today, let’s talk about Muscle fiber type specific hypertrophy (growth) [1] Muscle Fibers Muscle tissue consists of smaller compartments of muscle fibers. The body contains 3 different types of muscle fibers: Cardiac muscles – heart Smooth Muscles – blood vessels, intestines, etc. Skeletal muscles/striated Skeletal muscles are the ones we are trying to grow in the gym. Skeletal muscles can be categorized into different fiber types, with the main two types being: Type 1 – Slow twitch Type 2 – Fast twitch. Type 1 is also called red muscle fibers and type 2 white muscle fibers. Have you noticed how a cow always seems to move slow and lazy, while a chicken is fast and all over the place? Try to cut open a cow and a chicken, the meat of the cow is bloody red and the chicken is pale white. Cows consist of a high ratio of slow twitch muscle fibers, compared to the higher ratio of fast twitch muscle fibers in chickens. If we look at how cows and chickens moves and reacts, it makes sense. Humans consist of both types of muscle fiber, some muscle contains a higher ratio of type 1 then type 2, and vice versa. Although both types are capably of hypertrophy it has long been preached that type 2 (fast twitch) is the only one that contributes to any noticeable muscle growth. But […]

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http://www.flatoutjacked.com/nutrition/red-meat-friend-or-foe/. High intake of red meat = higher cancer rate. Truth or BS? #nutrition #science #flatoutjacked #FOJ #fatloss #burnfat #supplements #shredded #bodybuilding #nofilter #notmypic #bullshit #flexibledieting #cancer #vancouver #protein #redmeat #redmeatlover #hungry #follow #photooftheday #followme

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http://www.flatoutjacked.com/nutrition/feed-the-beast/ Post - workout nutrion. #nutrition #science #flatoutjacked #FOJ #knowmoregrowmore #follow #photooftheday #nofilter #followme #postworkout #buildmuscle #fatloss #shredded #burnfat #flexibledieting

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King of meals! Unless you have wasted your gym membership staying home playing xbox, you should have heard from at least the first 10 guys talking about the all oh mighty Post-Workout meal. This article will go through the facts, kicking through some of the bullshit, and give you a proper way to feed your muscle to get the jacked physic you all have been dreaming about. Why Post-Workout Nutrition After you finished your workout your body is desperately looking for nutrients it can suck up and begin the repairing process and of course; build your precious muscles! To get optimal results from your training  you should first make sure you pre-workout nutrition is optimized. For tips, check this article – Pre-workout nutrition click this link. You focus during the post-workout nutrition phase should not only be to supply your body with adequate protein, but also to fill up your glycogen (carbohydrates) stores. A study by Macdougall [1] demonstrated that elbow flexion (biceps curl) at 80 % of your 1 rep max, causes a 12 % reduction in muscle glycogen while 3 sets reduced muscle glycogen by a whopping 24 %! This is only from 1 exercise and 3 sets in total. What about a 6 exercise biceps and triceps session?  I’ll let you do the math. Post-workout nutrition is all built around the theory of a post workout anabolic window, open window or the window of opportunity etc. Even though the anabolic window has been proven not to exist, filling your body with protein and carbohydrates and thereby blunting most of the muscle breakdown occurring during exercise and post workout is always a good idea. The theories and main content of this article is […]

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I usually eat pretty clen, except sometimes on my Re-feeds. Today instead of my regular protein + dextrose post workout shake I decided to go with a shake and skittles equal to the same amount of carbs I would otherwise have gotten from dextrose. Why? Because today I felt like skittles... Carbs are carbs, and sugar is sugar. As long as you get an adequate amount of dietary fiber it really only matter very little where you get those carbs from. #nutrition #science #flatoutjacked #FOJ #fatloss #burnfat #supplements #shredded #bodybuilding #nofilter #followme #photooftheday #offseason #knowmoregrowmore #skittles

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Double tab if you hate #low #carb days! #nutrition #science #flatoutjacked #FOJ #fatloss #burnfat #supplements #shredded #bodybuilding #diet #nofilter #followme #photooftheday #offseason

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These days when you talk about red meat, it seems most people have the impression that a high intake of red meat causes cancer. To make it worse this new study is claiming that ingesting dairy products and meat is actually WORSE than smoking! As a huge fan and having devoured tons of meat, and for the sake of all dedicated meat eaters and trainees I have to try to tear through this article and prove once and for all that it’s absolute bullshit. While I’m at it, I will pull in another study that had a lot of attention last year. This study showed that people who eat more red meat has a higher rate of colon cancer. What the first study basically showed is that over a 20 year span, those who ate a high protein diet had a higher rate of cancer and those above 65 are less prone to cancer from eating a high protein diet. These two studies are much alike, same kind of people tested, same variables used as a measure of the results and same bullshit. Cancer and IGF-1 First, some basic knowledge on what’s believed is the cause of cancer. The free radical damage that causes cancer is caused by smoking, excessive oxygen burning activities, and excessive polyunsaturated fatty acids. Red meat with a high fat content, could fit under the “excessive polyunsaturated fatty acid” variable. But that’s only one variable, perhaps as an individual who already fits under the first two variables (smoking and excessive oxygen burning activities), then eating an excess of animal protein maybe could accelerate the growth rate of cancer. IGF-1 One of the main topics of the study and the study’s main […]

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One of the #highlights of my trip. #Gunpose at a location only accessible by helicopter. #flatoutjacked #FOJ #FOJapparel #flatoutjackedapparel #moobitch #getouttheway #knowmoregrowmore #follow #photooftheday #nofilter #followme #helicopter #vancouver #protein #guns #swole #offseason #muscles

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Double tap if you love sushi! #nutrition #science #flatoutjacked #FOJ #knowmoregrowmore #follow #photooftheday #nofilter #sushi #postworkout #flexibledieting #vancouver #hungry #lovetoeat #legworkout #bodybuilding #health

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Having trouble loosing that last bit of belly or back fat? Check out this article - http://www.flatoutjacked.com/nutrition/stubborn-belly-fat/ #flatoutjacked #FOJ #knowmoregrowmore #science #follow #photooftheday #fatloss #burnfat #supplements #shredded #bodybuilding #nofilter #notmypic #bullshit #flexibledieting

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How long do you #nap? I'm a huge fan of #naps, when I got the time for it. When doing Am/Pm training I always add in a 45/90 min nap between sessions, after my post workout meal. This picture shows optimal nap duration depending on your objective. #flatoutjacked #FOJ #knowmoregrowmore #science #follow #photooftheday #busypeople #entrepreneurs #powernap #energyboost #nofilter #health #sleep #highintensitytraining #anabolic #hypertrophy

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I remember the first time I went on a diet. I had veins popping everywhere, visible triceps/biceps gap, all upper abs showing.. But I still had 2 areas that stubbornly did not want to get lean; my lower abs and back… Let me guess, you experienced this yourself? After working with many clients I realized it seems to be a general problem for almost everybody trying to get lean, especially those who has been carrying a bit of extra belly fat through their teen and adult years. The name of this phenomenon is – Stubborn Fat or how I like to call it, emergency fat. This article will go through some data on stubborn fat, how this type of fat distinguish from other types of fat, and why it’s so much harder to lose. Stay tuned for the second part where I will go through The FlatOutJacked Stubborn Fat Solution.   Stubborn Fat 101 All fat-cells are not created equal, their characteristics and how easily they are stored and burned for energy (fat loss) is like night and day. The amount of stubborn fat you carry seems to be highly correlated with your: Body-fat percentage through your adolescence, teen and adult life. How often you dieted. Individuals who have been obese during most of their life seems to carry more stubborn fat. How often and aggressively you have been dieting earlier and particularly binge/yo-yo dieting seems to further add to your stubborn fat deposits. Your hormones and thereby also your gender highly affect where your body chooses to store excess calories (fat) [1]. And here are some bad news for the ladies; because of your higher estrogen levels you tend to carry around more stubborn […]

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One hour training is only 4 % of your day. What's your excuse? #flatoutjacked #FOJ #knowmoregrowmore #science #follow #photooftheday ##busypeople #entrepreneurs #staypositive