Diet Nutrition Exercise Thu, 17 May 2018 21:17:24 +0000 en-US hourly 1 How Much Protein Is In An Egg? Fri, 16 Jun 2017 10:37:45 +0000 eggsEggs are an excellent source of protein and relatively cheap too. They have a very high biological value and a full complement of essential and non-essential amino acids.

In short, if you wanted a complete and easy to absorb protein source look no further than eggs.

With that said there are a few considerations you might want to make when buying and preparing eggs.

First of all some of the protein in an egg is found in the yolk, so if you separate your whites and discard the yolk you will also be lowering the protein content of each egg you purchased and therefore increasing the price per gram of protein.

Second point is that eggs come in different sizes, and therefore the amount of protein they contain is different. For example the US department of agriculture categorizes eggs as small, medium, large, extra large, and jumbo. Each size has a different amount of protein as follows:

Size of Egg                Grams of Protein (whole egg)      Grams of Protein (white only)

Small                                   4.8                                                      2.7

Medium                             5.5                                                      3.2

Large                                  6.3                                                       3.6

Extra Large                         7                                                         4

Jumbo                               7.9                                                       4.6

As you can see about 58% of the protein in an egg is contained in the white, the rest is in the yolk. So if you like to separate the yolk out of your egg you’re losing 42% of the protein in each egg. This is not very cost effective if you’re eating eggs for their protein content. Every time you throw away a yolk you’re literally throwing away almost half the protein in the egg as well.

The yolk of an egg provides lots of nutrients that your body needs, there is no reason to throw it away. The cholesterol and fat content of the yolk will only contribute a small portion to your overall daily intake with no detrimental effects.

Scrambled, poached, sunny side up, omelet, over easy, over hard, Benedict, whatever. Eggs are a great way to get your protein requirement for the day.

For the most up to date answer on the question of how much protein you need per day to build muscle check out the aptly named book How Much Protein.


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Weight Loss Fallacies: 2lbs per week and 1200 calories per day Mon, 22 May 2017 15:34:46 +0000 I received an email the other day that sums up how popular diet/fitness misinformation can leave people frustrated, upset, angry and eventually to flat out give up on the idea of getting in shape.

So the email went something like this:


What is a realistic weight loss goal?













Setting realistic weight loss goals is the first step to success.




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Steroid Muscle vs Natural Muscle Sat, 29 Apr 2017 11:00:24 +0000


















For guys and muscle building it typically boils down to:

a) Whether you are using drugs or not




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A Steroid Free Bodybuilder You Can Trust – Eugen Sandow Fri, 03 Mar 2017 11:00:59 +0000 Here is a good comparison picture of Eugen Sandow vs Arnold Schwarzenegger.

Eugen Sandow vs Arnold Schwarzenegger - Gold Standard Bodybuilders before and after steroids were discovered

Eugen Sandow is known as the first real bodybuilder and gained international fame for doing the first bodybuilding style poses for crowds of people. The interesting thing is that he died 10 years before testosterone was discovered… so you know he could have never used steroids.

Eugen Sandow vs Arnold Schwarzenegger

During his time Sandow was considered one of the biggest and best built men in the world, he was the gold standard for bodybuilding before testosterone was discovered. As soon as testosterone was discovered and steroids were being dosed in people Arnold became the new gold standard. I’m sure the sheer size of Arnold vs Sandow just goes to show you how much of a difference drugs can make.

Basically these pictures show you what the gold standard for a muscular body was before and after the discovery of steroids.

Eugen Sandow was the real deal and a body size that can be attained without steroids…on the other hand here are some examples of the type of size that can only be built using steroids: Steroid Muscle


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Bodyfat Distribution Patterns Mon, 20 Feb 2017 12:00:12 +0000

Body fat is distributed all over your body but it’s not an even distribution. For example there is a at least a little bit of fat stored in places like your forehead and the back of your hands, but obviously this isn’t a major fat storage site.

For men the main site of fat storage is the gut/belly, and for women it is a mix of hips/thigh/butt and belly.

Each person will have a slightly different specific pattern but the general trend for men and women are more or less the same.

There are different specific locations of the fat.

Visceral fat is the fat that is stored underneath your abs and is all around your organs. This is basically what makes up a ‘gut’. Researchers are finding out that this fat is what contributes to a higher risk of heart disease and diabetes)

Subcutaneous fat is the stuff just under your skin that you can pinch. This fat also accumulates in the belly area for a double whammy on top of visceral fat. Lower body fat is also subcutaneous.

Intra-muscular fat is within the muscles themselves.

We store fat close to the middle of our bodies simply because from an evolutionary and functional perspective it allows us to still move around and use our arms and legs.

Think of it the other way around. If we stored all of our fat in our arms hands feet and legs it would be a functional disaster. We wouldn’t be able to walk or move our arms.

So as people get heavier they start to look like a sphere, with the additional fat all accumulating in the gut and butt area.

The reason it seems to take so long to burn fat from these areas is simply because more fat accumulates in there.

It takes longer to remove enough fat from these areas to see a difference. So when you’re losing weight it shows up in places with minimal fat first, such as your face, hands and arms. This doesn’t mean you’re not also losing fat from your belly or hips/butt, it just means there is more to lose from those spots and it doesn’t show as quickly.

We don’t like to admit it, but many of us have or had enough fat stored in our bellys/hips/butt that a 10-20lbs loss still doesn’t look like much…that just means you have another 20 to go before these area’s really start to look lean.

Every fitness competitor and bodybuilder I’ve known or worked with is always shocked the first time they diet down and realize how much fat they really had to lose.

It’s always more than they think, and they always end up lighter than they guessed they would be by contest time.


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