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

■ Online Personal Training: https://www.joedelaneyfitness.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/9...
■ Influence of the feeding frequency on nutrient utilisation in man: consequences for energy metabolism: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ 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/2...
■ The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies: https://www.ncbi.nlm.nih.gov/pubmed/2...
■ 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/2...
■ Muscle glycogen storage after prolonged exercise: effect of the glycemic index of carbohydrate feedings: https://www.ncbi.nlm.nih.gov/pubmed/8...
■ Nutrient timing revisited: is there a post-exercise anabolic window? https://www.ncbi.nlm.nih.gov/pmc/arti...
■ 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/2...
■ Human insulinotropic response to oral ingestion of native and hydrolysed whey protein: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ 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/1...
■ Carbohydrate Nutrition and Team Sport Performance: https://www.ncbi.nlm.nih.gov/pmc/arti...
■ Improvements in exercise performance: effects of carbohydrate feedings and diet: https://www.ncbi.nlm.nih.gov/pubmed/3...
■ Carbohydrate supplementation and resistance training: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ Carbohydrate feeding before exercise: effect of glycemic index: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ Postexercise net protein synthesis in human muscle from orally administered amino acids: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ 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/2...
■ Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids: https://www.ncbi.nlm.nih.gov/pubmed/1...
■ Role of Micronutrients in Sport and Physical Activity: https://www.ncbi.nlm.nih.gov/pubmed/1...