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  1. fitnessbyalex

    Post workout carbs crucial or counter productive?

    I agree with what Flaw is saying here assuming he is referring to the powdered DEXTROSE containing form. the HFCS RTD's are completely useless to an athlete in my opinion. A little inside scoop - they are soon re-formulating to use dextrose in their RTDs..shhh ;] Pedialyte would be better for...
  2. fitnessbyalex

    Post workout carbs crucial or counter productive?

    gatorade POWDER is okay if you like a faster acting carb pre workout. I prefer a complex carb meal about 1 hour pre workout to prevent blood sugar crashes mid-training. The gatorade POWDER contains dextrose. The RTD's use glucose-fructose syrup which is a fancy name for the oh-so-useless high...
  3. fitnessbyalex

    george Farah diet

    Any credentials will help you brother! In the end it comes down to experience and learning by doing. A BA in Nutrition is great. Keep at it! -Alex
  4. fitnessbyalex

    Low carb

    Thanks brother! I think that given your metabolism and body-type (from what you have mentioned) you are doing what's likely best for you. That is the ultimate goal anyone should seek to accomplish - to find what works best for them. keep it up man! -Alex
  5. fitnessbyalex

    Low carb

    I am referring more to the people who stay on a keto diet between 12-16 weeks. after about 6 weeks the metabolism starts to slow, gets quite sluggish around week 8 and then usually makes the rest of the prep drag. This is when people start doing 2+ hours of cardio and start cutting calories even...
  6. fitnessbyalex

    acid reflux

    Apple Cider Vinegar is especially effective.
  7. fitnessbyalex

    time to lean out... diet adjustments?

    regardless of the food's anti-nutrient content (which you are correct about) my main point is that oats (in my opinion) are a qualitatively poor choice of carbs. They are quite inflammatory and acid-forming and they do not digest well for me. Many of my client's notice improved digestion from...
  8. fitnessbyalex

    Post workout carbs crucial or counter productive?

    Agreed. These companies and magazines that push the hype to market trends and products do so very well. It is easy to get caught up in it if you don't have a solid understanding of how the body works. That's why knowledge is power and the best thing we can all do is keep learning. -Alex
  9. fitnessbyalex

    Post workout carbs crucial or counter productive?

    correct. Choosing food's based on their qualitative value is just as important as choosing foods to meet quantitative macro needs. -Alex
  10. fitnessbyalex

    Low carb

    I am actually a friend of Dave Palumbo and earlier in my career I worked with him for a contest. I was in great shape, as he get's all of his clients in shape. You are misunderstanding certain things - they are not so cut and dry. Most competitive or serious athletes that diet into a show using...
  11. fitnessbyalex

    Post workout carbs crucial or counter productive?

    I agree entirely with what you are saying. I structure my pre workout meal and post workout meal similarly as far as macro nutrient quantities. Post workout however I advocate faster absorbing nutrients like whey isolate and grits for instance, or whey and maltodextrin with a little added fiber...
  12. fitnessbyalex

    george Farah diet

    Thanks brother! -Degree in Nutrition and Applied Physiology from Columbia University -CISSN certification -experience Check out my site if you want - fitnessbyalex dot com
  13. fitnessbyalex

    Low carb

    Ketosis works well for last minute attacks on bodyfat stores, for women, and for people with high percentages of bodyfat. Relying on ketosis for any other reason except fitting into one of the above categories is not ideal. You WILL eventually loose muscle, and slow your metabolic rate down. If...
  14. fitnessbyalex

    Carb Timing

    400 is about right for someone with a faster metabolism. this is about 2g/lb lbm (assuming he is a lean 207). depending on his metabolism and actual LBM, something like 300g carbs may be more appropriate especially given his goal to positively manipulate body composition. -Alex
  15. fitnessbyalex

    Carb Timing

    breakfast, pre and post workout carbs should amount to about 75% of your daily carb intake. Try this and you will likely be happy with the results. (so long as your calories and macro's are conducive to your goal in the first place).
  16. fitnessbyalex

    acid reflux

    DIET! using a supplement or medication to balance an pH problem in your body is not a long term solution, if even considered a solution at all. MOST people's body's are very acidic from western diets. Bodybuilders diets are especially acid in general from the large amounts of protein, acid...
  17. fitnessbyalex

    Recomp diet and macros?

    These are solid recommendations! Nutrient timing more-so than calorie/macro totals will help you re-comp effectively without dramatically reducing calories. I am not a fan of the cheat meals, more than maybe once per week however. I will usually take a maintenance diet and cut calories by 250...
  18. fitnessbyalex

    time to lean out... diet adjustments?

    Correct. Sweet potatoes are especially alkaline. White potatoes are much less. I prefer white rice + Spinach for instance over just brown rice. I am not a fan of oats at all. Inflammatory and acidic - also contain quite a few anti-nutrients like phytic acid -Alex
  19. fitnessbyalex

    george Farah diet

    Fruit is not conducive to fat loss. I do not avoid it entirely. I'll add maybe 1/4 cup of wild blueberries to my oats/grits in the morning when I'm not getting ready for a contest or photo-shoot. For the most part I would avoid it and get your phytontrients, vits, mins etc from greens and even a...
  20. fitnessbyalex

    george Farah diet

    That is exactly what my last post said :] -Alex
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