IIFYM Full WEEK Of Eating | What I Eat to Maintain My Physique (3100 calories)

■ Online Personal Training: http://www.jd-fitness.com/
■ Bulk Powders Products: http://tidd.ly/a69fc315
■ Instagram: @shredbundy / @Joe_delaneyy

Timestamps:
02:18 - Everything I ate on day 1 in under a minute.
03:14 - The single most important factor in regard to diet
03:26 - Rough calories/macronutrient recommendations
05:12 - Meal Frequency
06:53 - Intermittent Fasting
10:21 - Reasons body weight can suddenly jump up
11:41 - Nutrient Timing
12:58 - Timing carbohydrates
17:26 - Timing protein
20:52 - Protein distribution
25:33 - Micronutrients
27:41 - The utility of single macro foods
29:24 - Cooking with Joey D
31:04 - Final weights/body fat percentages for the week

Studies/Articles Referenced (in order of appearance):

■ Meal Frequency & Energy Balance: https://www.ncbi.nlm.nih.gov/pubmed/915549
■ Influence of the feeding frequency on nutrient utilisation in man: consequences for energy metabolism: https://www.ncbi.nlm.nih.gov/pubmed/1905998/
■ The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men: https://www.ncbi.nlm.nih.gov/pubmed/20339363/
■ The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies: https://www.ncbi.nlm.nih.gov/pubmed/21123467
■ Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials: https://www.ncbi.nlm.nih.gov/pubmed/26384657
■ Muscle glycogen storage after prolonged exercise: effect of the glycemic index of carbohydrate feedings: https://www.ncbi.nlm.nih.gov/pubmed/8226443
■ Nutrient timing revisited: is there a post-exercise anabolic window? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
■ Role of insulin in the regulation of human skeletal muscle protein synthesis and breakdown: a systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/26404065
■ Human insulinotropic response to oral ingestion of native and hydrolysed whey protein: https://www.ncbi.nlm.nih.gov/pubmed/18679613/
■ Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle: https://www.ncbi.nlm.nih.gov/pubmed/18577697
■ Carbohydrate Nutrition and Team Sport Performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672015/
■ Improvements in exercise performance: effects of carbohydrate feedings and diet: https://www.ncbi.nlm.nih.gov/pubmed/3571097
■ Carbohydrate supplementation and resistance training: https://www.ncbi.nlm.nih.gov/pubmed/12580676
■ Carbohydrate feeding before exercise: effect of glycemic index: https://www.ncbi.nlm.nih.gov/pubmed/1860741
■ Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy: https://www.ncbi.nlm.nih.gov/pubmed/17095924
■ Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men: https://www.ncbi.nlm.nih.gov/pubmed/19478342
■ Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise: https://www.ncbi.nlm.nih.gov/pubmed/16896166/
■ Postexercise net protein synthesis in human muscle from orally administered amino acids: https://www.ncbi.nlm.nih.gov/pubmed/10198297
■ Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://www.ncbi.nlm.nih.gov/pubmed/19056590/
■ The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein: https://www.ncbi.nlm.nih.gov/pubmed/27511985
■ Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids: https://www.ncbi.nlm.nih.gov/pubmed/11306673?dopt=Abstract
■ Role of Micronutrients in Sport and Physical Activity: https://www.ncbi.nlm.nih.gov/pubmed/10746356

Видео IIFYM Full WEEK Of Eating | What I Eat to Maintain My Physique (3100 calories) канала Joe Delaney