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  1. fitnessbyalex

    time to lean out... diet adjustments?

    Fiber and micronutrients aside, greens provide a significant benefit that is often overlooked - they are very ALKALINE. this is important for a bodybuilder to consider as high protein diets are very acidic. Also, many of the carbs that bodybuilders prefer - rice, white potatoes, oats etc are...
  2. fitnessbyalex

    george Farah diet

    it is relevant. However total glycemic load of a meal is more relevant. Without the individual GI's of each food comprising your meal it would be hard to qualitatively measure the glycemic load of a meal. -Alex
  3. fitnessbyalex

    Post workout carbs crucial or counter productive?

    thanks brother!
  4. fitnessbyalex

    Post workout carbs crucial or counter productive?

    No. Don't be confused by the polar extremes of either fats OR carbs. What I am saying is there's no general benefit to a sugar rush post workout to spike insulin. It will make most people fat, and physiologically it makes little sense. The superficial idea is great since insulin is so anabolic...
  5. fitnessbyalex

    george Farah diet

    In earlier parts of the diet sure, but more likely in the off season. Fruit is a great source of fiber and phyto-nutrients and most fruit (dark skinned fruit at least) is low GI due to its fructose content. Remember, fructose is processed MUCH differently than glucose. -Alex
  6. fitnessbyalex

    time to lean out... diet adjustments?

    Thanks for the kind words brother
  7. fitnessbyalex

    george Farah diet

    He advocates the use of complex starchy carbohydrates for the purpose of keeping insulin levels moderate to low. High insulin literally causes an enzymatic process that inhibits fat loss (lipolysis). The purpose of keeping carbohydrates high is to keep the metabolism high. Having some simpler...
  8. fitnessbyalex

    time to lean out... diet adjustments?

    True. Increasing your protein intake would be a good general start. Like I said feel free to PM me. -Alex
  9. fitnessbyalex

    Low carb

    The water-loss will improve your body composition immediately and then you may continue to loose a good amount of fat but this will soon stop. On a very low carb diet your body thinks your starving. it halts its metabolic rate and makes it necessary to consume very few calories to keep burning...
  10. fitnessbyalex

    should carbs be taken before bed? or no

    Exactly. Without eating excessive calories, having some healthy fats like nuts, avocado, whole eggs or red meat with some veggies/fiber is a great pre-bed meal. These nutrients will absorb slowly, keeping you satiated throughout the night. The fat content will provide an excellent and preferable...
  11. fitnessbyalex

    PWO timing

    PWO carbs (I quoted myself from another thread here): "This whole "carbs aren't essential" thing is utter ignorance. Of course they are essential for bodybuilding purposes. Plain and simple. I mean, you can build muscle in a ketogenic state, but not with absolutely 0 carbs! You will still need...
  12. fitnessbyalex

    time to lean out... diet adjustments?

    Your protein intake is low and by looking at this I cannot imagine its much over 3,000 calories even if that. I would do a lot of work with this diet. If you'd like personalized help feel free to PM me brother -Alex
  13. fitnessbyalex

    Post workout carbs crucial or counter productive?

    This whole "carbs aren't essential" thing is utter ignorance. Of course they are essential for bodybuilding purposes. Plain and simple. I mean, you can build muscle in a ketogenic state, but not with absolutely 0 carbs! You will still need enough fiber and trace carbs to provide the body with...
  14. fitnessbyalex

    Acne solutions -- Organic even!

    inflammation, acidity, hormonal imbalance are 3 big players with acne. Take a look at your diet and see what kind of omega-3 to omega-6 ratio's you have and if you are eating a lot of saturated fat. Try for a 1:1-1:4 omega 3 to omega 6 ratio and keep saturated fat to a minimum. Eat alkaline...
  15. fitnessbyalex

    Simple Question about lean gains

    You need to determine your calorie intake based on your weight, bodyfat, body-type, activity level, metabolism etc. Once you have a fairly accurate assumption to start with, a safe ratio is 40/40/20. See how you respond to this breakdown over two weeks. See how you feel, how you look, how you...
  16. fitnessbyalex

    Low Cholesterol = High Mortality

    Typical blood work doesn't provide a good analysis of cholesterol. There are two type's of HDL's and you usually only get a "total HDL" number form the average lab. It is widely accepted that high density lipoprotein (HDL) is the "good" cholesterol that protects an individual from developing...
  17. fitnessbyalex

    Diet Advice! What would you Change?

    no problem brother! PM me and keep me updated if you like. -Alex
  18. fitnessbyalex

    Raw Eggs VS. Cooked Eggs

    the chances of getting salmonella from raw eggs are very low. Eggs digest better raw. I still think its best to cook them but not OVER-cook them. Overcooking eggs leads to oxidized cholesterol which is quite bad for us. The same thing happens during the pasteurization of milk. -Alex
  19. fitnessbyalex

    george Farah diet

    Yes. Without giving away any sensitive information that he charges his clients for I can tell you his philosophy. THERMIC EFFECT OF FOOD. He likes to get his client's metabolisms RED hot with high protein and carb intake and volume training. He usually then slow tapers the carbs down to provide...
  20. fitnessbyalex

    saturated fats are good now...

    yes. People like to focus on polar extremes. In a high carb environment like those seen in more tropical regions, protein and fat requirements are low (carbs are very protein sparing etc). In a lower carb environment, fat intake should be higher and protein as well because the body will mobilize...
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