Scientifically Shredded

Passionate about the science behind the manipulation of body composition.

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Nutrition and Training Consultant,Personal Trainer, Alpha Aesthetics Co-CEO (coming soon), Bsc. Coaching & Exercise Science, flexible dieter, cheesecake lover.

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lamnguyennnn asked:

Hi ! May I ask what's ur opinion about teenagers cutting/bulking ? Age ranges anywhere from 15-18..

I answered:

Hmmmm interesting question. This can be broken into two areas: physiological and psychological. I’ll give my quick personal opinion and then link you too some articles that go into more detail.

 In my opinion teenagers would be better off just focusing on performance in their given discipline. Eat to support these needs. Unfortunately, especially in western cultures, there is more and more pressure and expectations for teenagers to be ripped or skinny or have a six pack etc. So while I can say that they should enjoy food and train hard, the fact is, the majority are more focused on how they look. 

While this can be troublesome on it’s own and has definately led to increases in body image and eating disorders in teens, it’s made even worse that most teens are impressionable and believe information from unreliable sources. This leads to dangerous dieting practices which exacerbates everything.

So I suppose I would advise teenagers to eat to support their needs but this is wishful thinking. If they are going to diet, It would be a lot better if they had a decent knowledge or mentor to monitor and advise them in safe ways to achieve their body composition goals.

here are some links:

Psychologic and Physiologic Effects of Dieting in Adolescents

Dieting in adolescence

Dieting: Information for teens

Anonymous asked:

So if I eat 1500 cal every day of the week, that, on workout days is, for me, a 25% deficit, but on the days I don't workout (2 days week), it's a 0% deficit, so at the end of the week the total is about 18% deficit. What worries me is if that is too much deficit for workout days or if it's ok because it will be compensate on rest days

I answered:

So your going on the fact your burning 375 cal during your workouts?

You have gone about it in an interesting fashion. Most people, myself included would set up a deficit or larger deficit on the rest days. This is to try and provide more calories on training days to hopefully maintain performance in the gym.

I honestly don’t think it will matter as long as the weekly deficit is the same though in your case. You will just have to monitor how your feeling and your rate of loss to determine if this is too large a deficit.

Anonymous asked:

What do you think about adding 30 min of fasted cardio daily to help burn fat? Is it worth it? does it help to increase the metabolism/ burn more fat? And, does it help having two workouts/ day ( one fasted cardio, one weight session in the pm) to increase it?

I answered:

It depends on the intensity of the exercise and how conditioned you are.

At low intensities (25-50% VO2 max) you will burn more fat fasted than in a fed state but 30 mins of low intensity cardio may not be worth the caloric burn. Above 60% V02 max and there will be no difference in fat oxidation unless your an untrained individual.At the established intensity level of peak fat oxidation (~63% VO2 max) and above, carbohydrate increases performance ( therefore burning more total calories) without any suppression of fat oxidation in trained subjects.

You must also remember that training in a fasted state also increases the likely hood of your body utilising proteins (muscle) for fuel, especially as you get leaner.

2 Sessions a day may result in more caloric expenditure over the course of the day. But this can be achieved in numerous other ways that don’t involve fasted cardio. Such as eating a little bit less or doing some cardio after your weights.

Anonymous asked:

So I've heard that the best time to eat sweet treats if you're gonna eat them is post workout. If this is the case, should you eat the sweets before or after you eat an actual meal? Or does it matter? Thanks!

I answered:

It depends on what your trying to achieve. This thought process is the ol’ high GI carbs post workout, due to increased insulin sensitivity those carbs are more than likely going to be shuttled into muscle to be stored as glycogen. If your doing this to try increase glycogen replenishment post workout then its not necessary unless your training the same muscles again that day.

Honestly I can’t see this being a big deal no matter your reasons. It’s just worrying about minor details. If your healthy (eg. non obese, non diabetic etc) then eat sweets in moderation whenever you want. If your worried about fat gain, then as long as your in a deficit at the end of the day it won’t matter.

Anonymous asked:

Hi! i've seen a lot of questions about % calorie reduction on your blog and I was wondering about what do you think about 30 % reduction. Is it too much or it can be done right? I'd like to do a quick cutting phase, since I respond better, I really hate cutting and is easier to me if I focus on a short period of time, like two months or so. Thanks!

I answered:

I think this comes down to the individual, their current bf% and how much weight they are looking to lose. Heavier individuals with greater levels of fat can afford to have larger, more aggressive deficits. The leaner an individual is the more cautious I would tend to be with a deficit as it is more likely that the body may start to use amino acids (LBM) for fuel when carbs and fats are dropped to low.

Can it be done? Absolutely, and at the end of the day the best diet for ‘you’ is one you can adhere to. However short term, highly restrictive diets tend to be more likely to result in weight regain once completed.

I personally would try and convince clients to take a more moderate approach to their goal however sometimes time constraints don’t allow this.

My advice would be to set protein relatively high, between 1.2 - 1.5 g/lb , ensure your getting enough essential fats and not overdoing exercise!

With such a large calorie reduction, your recovery capabilities are going to be compromised. You will already be placing stressors on your body through diet, so while exercise is important ( especially resistance training to maintain muscle) , overdoing it will result in slowing down and hurting your fat loss efforts while making you feel even worse.

There really is no one “best” diet - if there were, there wouldn’t be tens of thousands of different diet books available, and weight struggles would be rare to non-existent. Ultimately a person’s “best” diet is the healthiest diet that they can enjoy, as diets that are merely tolerable, given food’s star billing as one of life’s most seminal pleasures, simply don’t last. Real life does, and frankly must, still include chocolate.

Yoni Freddhoff

Anonymous asked:

Hi there, do you offer nutritional plans for special dietary requirements ie vegetarian?

I answered:

Hey!

I don’t do typical nutrition plans. I do ongoing coaching and consulting. Special dietary requirements are fine, I’m not going to make you eat foods you don’t want to and there is always multiple ways to achieve a goal. We work together to alter and customise a program and diet that is going to be personalized to your preferences while still being optimal for your goals. From there I’m available to contact regarding any questions or changes needed and weekly check ins so I can adjust as we progress. Shoot me an email if your interested in more info! 

Anonymous asked:

You seem to have your shit together! Any helpful hints regarding getting a good lifestyle and work balance? How do you juggle such a strict fitness regime, eating program and have time for your partner (assuming you have a girlfriend) and social life. I just can’t seem to balance it all.

I answered:

Its just finding your balance and I don’t think its a stable thing. I’m a lot better than I was but I’ve changed a lot and my outlooks on life in general have evolved. 

Obviously if your really serious about a goal, no matter what aspect of life it relates to, your going to probably tend to put more time and effort into that goal. And for short periods of time this is fine, even good. But over the long term in my opinion you will be happiest when everything is equally balanced. 

For instance , if your not trying to compete or get really shredded for a particular event/reason, you can achieve pretty amazing results by sticking to the basic principles while still enjoying and thriving in other areas of life.

I’m now in an off-season I guess you’d say, and instead of planning my life around fitness, I plan it around life. Having a flexible diet helps in terms of social life and food. It’s very rare that I would not jump at an opportunity to go out for dinner or lunch with friends or a partner.

Like I mentioned before, it is my belief that 95% of the goals people want are attainable without totally turning their life upside down. Yes you may have to make some adjustments and it can take time to learn to balance things but its worth it because at the end of the day you need something that you can maintain for a long period of time. 

I hope this kind of anwsers your questions.

Anonymous asked:

Hi! I'm a girl and I want to develop my inner calfs, no the outer. Whas's the best workout for them?

I answered:

A standing or straiight leg calf raise to target the gastrocnemius and a bent knee exercise to target the soleus. Utilise a varying rep range, so include some heavy low rep work and some higher rep hypertrophy/endurance work and make sure your progressively overloading them over time.

With straight leg calf work you may be able to target more of the medial (inner) portion of your calfs by having your toes pointing slightly out, however this won’t isolate them from the outer just put more workload on those fibres. Unfortunately we can’t completely isolate the inner and outer portions.

Anonymous asked:

Do you really count EVERYTHING you eat/drink? Don't you find yourself getting obsessive. I know I do... I had to stop.

I answered:

It depends on my goals at the time. At the moment because I’m not prepping for anything I am a bit more relaxed in terms of tracking. I still track pretty much everything but I have a target range rather than a exact number of macros that I’m aiming for.  This isn’t that time consuming, provides me with more of a reference and I also will tend to eyeball and estimate more macros than I would If I was say trying to drop bf%. I don’t feel it is obsessive because I feel in control, if I really want something I will eat it, if I have something I hadn’t planned for its not that big of a deal in the larger picture.

At the end of the day it comes down to your goals and how quickly you want to reach them. When the day comes that I want to drop bf, my first move will be to accurately measure how much I’m consuming.

Eat food that makes you feel good. Food should be enjoyable. The notion that food is only to fuel your body is bullshit. It’s as ridiculous as saying sex is only for conception. I don’t mean to imply I survive on fast food and doughnuts. I mean I eat a wide variety of foods most would label as healthy, but I also eat doughnuts sometimes. Doughnuts are fucking delicious.

An great article by Jenny Cumbie to put things in perspective

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