Archives For carbs

Pre and post-workout nutrition is of the utmost importance to be monitored properly...

Pre and post-workout nutrition is of the utmost importance to be monitored properly…

Gone Liftin’, along with any established and credible soure, always tries to beat it into your heads the importance of proper nutrition – it trumps everything in a healthy lifestyle! Eating clean throughout the day is just one piece of the puzzle, though – But what about around workout time? Is it a free-for-all of clean eating around workout time, same as it is during the day? Yes and no. We want to discuss the importance of proper pre and post-workout nutrition, so that we can optimize our workout time so that our workout time can optimize our body composition and strength goals.

You can find tons and tons of information on what to consume before the gym and after the gym, but we wanted to talk about this article we found from GeneticWar.com, called What to Eat Pre & Post Workout. We MUST know what to put in our bodies before the gym and after the gym – no if’s and’s or but’s! Continue Reading…

Differentiate between the caloric intake of your 3 macros: Protein - Fat - Carbs.

Differentiate between the caloric intake of your 3 macros: Protein – Fat – Carbs.

What exactly are macro-nutrients (also known as macros)? It’s very simple – Protein, Carbohydrates, and Fat

The macro-nutrients are the 3 components of your diet that you should be worried about when dieting, whether cutting or bulking.

Yes, total calories are important, but the macros are what you should be keeping a very close eye on.

If you’ve been in the bodybuilding or athletic fields, you may have heard the term IIFYM. If you have not, it stands for “If It Fits Your Macros“.

IIFYM – If It Fits Your Macros…

You are most likely to hear this when hearing someone else ask about whether or not they should eat a certain food group at a certain time and so on and so forth. The answer is “If It Fits Your Macros!” What this means essentially is that while monitoring your food intake for the day, pay close attention to the amount of macros you have ingested for the day.

If the food you are looking to ingest fits your numbers for your specific goals, then go ahead and eat that shit! For example, if you’re looking to consume 100 grams or less of carbohydrates a day (a low-carb type of diet like paleo), and you’re up to 80 but you want to eat something that contains 15 grams of carbs … looks like that fits your macros! So it’s safe to eat.

Get the idea? Yes? Good! Continue Reading…

Learn the ins and outs of the ketogenic diet, and prepare to embark on a fat obliterating journey!

Learn the ins and outs of the ketogenic diet, and prepare to embark on a fat obliterating journey!

Before we begin, for those of you who do not know what ketosis is, check out this Wikipedia article to get a little insight.

This stuff seems complicated at first, but don’t worry! This very article will bestow a lot of wisdom upon you. But first, the Wiki explanation:

When glycogen stores are not available in the cells, fat (triacylglycerol) is cleaved to provide 3 fatty acid chains and 1 glycerol molecule in a process known as lipolysis. Most of the body is able to use fatty acids as an alternative source of energy in a process called beta-oxidation. One of the products of beta-oxidation is acetyl-CoA, which can be further used in the citric acid cycle. During prolonged fasting or starvation, acetyl-CoA in the liver is used to produce ketone bodies instead, leading to a state of ketosis.

During starvation or a long physical training session, the body starts using fatty acids instead of glucose. The brain cannot use long-chain fatty acids for energy because they are completely albumin-bound and cannot cross the blood–brain barrier. Not all medium-chain fatty acids are bound to albumin. The unbound medium-chain fatty acids are soluble in the blood and can cross the blood–brain barrier. The ketone bodies produced in the liver can also cross the blood–brain barrier. In the brain, these ketone bodies are then incorporated into acetyl-CoA and used in the citric acid cycle.

The ketone body acetoacetate will slowly decarboxylate into acetone, a volatile compound that is both metabolized as an energy source and lost in the breath and urine.

Ketosis In A Nutshell

Ketogenic diets are basically diets very high in protein and fat, and very low in carbs – VERY low! Ketogenic diets have long been proven to be useful for fat loss. Not only are they useful for shedding unwanted fat, but keto-based diets are pretty damn good diet for sustaining your hard earned muscle. Catabolism is kept to a minimum, thanks to all the protein you’re ingesting. Yummy! Continue Reading…