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  1. fitnessbyalex

    Best Foods for TESTOSTERONE?!

    Ginger provides many health benefits! Digestion being one of them -Alex
  2. fitnessbyalex

    Purified Water VS. Distilled Water?!?!

    This is actually a mis-conception. The amount of minerals in the water create an insignificant contribution to your daily requirements. We are not intended to get most of our minerals from water (otherwise we'd be designed to drink something like 100 gallons a day or more). Food, (fruits and...
  3. fitnessbyalex

    Purified Water VS. Distilled Water?!?!

    You ideally want water that is pH neutral or slightly alkaline. Most water available to consumers to day (including tap water) is highly acidic. Vapor distilled and deionized are my top choices. -Alex
  4. fitnessbyalex

    Carb Timing

    True. I often train in the evening. Sometimes my post workout meal is meal 5 of 6. it is often up to 75g carbs. -Alex
  5. fitnessbyalex

    Post workout carbs crucial or counter productive?

    Logically, carbs produce insulin which is highly anabolic/anti-catabolic thus negating some of the unwanted effects of cortisol. I have never heard of caffeine improving testosterone output during training. Without the evidence I would have to find this hard to believe by this simple logic -...
  6. fitnessbyalex

    should carbs be taken before bed? or no

    You cannot just nibble all day and then eat a 2,000 calorie meal of fruit, meat, bread and nuts before bed and expect the same results as a balanced intake of nutrients, timed around physiologic/hormonal environments that best utilize the nutrients. I am not saying that you do this, just...
  7. fitnessbyalex

    should carbs be taken before bed? or no

    exactly. For instance beef - despite its higher fat content, lean beef should/will actually cause a greater rise in BP insulin due to its higher leucine content -Alex
  8. fitnessbyalex

    should carbs be taken before bed? or no

    I too advocate consuming something like whole eggs, salmon or red meat with some greens prior to bed. keep in mind that even BCAA's/whey and lean protein will create an insulin spike. Almost any food will. Quick releases of glucose into the blood stream trigger a large pulse in insulin and...
  9. fitnessbyalex

    Carb Timing

    I think that you are in a good position. The credentials help, but in the end its about finding your niche (passion) and becoming an expert in that field. As long as you enjoy it, it's not work right? lol. -Alex
  10. fitnessbyalex

    Post workout carbs crucial or counter productive?

    Its insulin that works inversely to GH production. A PWO insulin spike will blunt GH. I dont advocate sugary/high GI carbs for the purpose of an insulin spike pwo anyway so I do not worry much about the blunting of GH. Just my .02 ** also the body needs amino acids to produce GH so amino...
  11. fitnessbyalex

    Best Foods for TESTOSTERONE?!

    extreme practices like this never end up with positive results in the end. I tend to stay away from extremes in all aspects of life. -Alex
  12. fitnessbyalex

    should carbs be taken before bed? or no

    This is an OK idea. However I advise against it as coconut oil is primarily MCT's which are burned rather quickly as energy; much like glucose albeit via different metabolic pathways. Stick to mono/poly unsaturated fats but feel free to include a little MCT's as the combination can promote some...
  13. fitnessbyalex

    time to lean out... diet adjustments?

    excellent!
  14. fitnessbyalex

    My new diet!

    Your metabolism will quickly down-regulate due to such a caloric deficit. PM me if you want some specific help. -Alex
  15. fitnessbyalex

    should carbs be taken before bed? or no

    Correct. -Alex
  16. fitnessbyalex

    time to lean out... diet adjustments?

    I too like red potatoes and sweet potatoes as my primary carb choices. -Alex
  17. fitnessbyalex

    Low carb

    I think you should stick to the traditional diet for a longer period of time. Play with your carbs to facilitate fat loss. If you are struggling to loose some last minute fat, then do a ~2-3 week burst of keto. -Alex
  18. fitnessbyalex

    Post workout carbs crucial or counter productive?

    I agree. people are ignorant and clueless about their own health for the most part. I found myself utterly frustrated when strolling through a grocery store and watching the purchasing habits of 90% of the people. Its quite frankly disgusting. -Alex
  19. fitnessbyalex

    Carb Timing

    Yes, it is very hard to give cut and dry suggestions. So many variables involved. I've never regretted hiring the advice of very experienced bodybuilding/nutrition coaches early on in my career. Definitely one of the most worthwhile investments - That and my own research/experience of course...
  20. fitnessbyalex

    george Farah diet

    I agree with you. It is frustrating to sit and listen to the sometimes utter-nonsense they teach in nutrition programs, even at the graduate level. Real world experience and results are what truly matters. The Credentials just act as a cushion to remove people's doubt in one's knowledge and...
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