Ask Aaron Orton Anything About Health and Fitness

Maraxus · Post by **Maraxus** » 19 Jul 2008 21:45

I'll try to answer it as complete and true as possible.

LEGOMAN · Post by **LEGOMAN** » 19 Jul 2008 22:15

am i healthy

Jorden · Post by **Jorden** » 19 Jul 2008 23:45

What is the optimal percentage of each of the four food groups in a daily diet, if one is looking to gain strength and mass? (Ex. 25% fruit/vege, 25% meat/protein, 25% grains, 25% dairy)

Maraxus · Post by **Maraxus** » 20 Jul 2008 08:46

Kyle: Yeah, sure, why not.

Jorden: Substrate consumption is dependent upon the person, the goal, and even the amount of exercise exerted each day. Carbohydrates are the most necessary food choice for an acute cardiovascular exercise bout and are also the easiest substrate to use for energy. This is because of the ATP (energy) creation cycle associated with it. Most recommendations for an active healthy individual involve a meal proportion of three parts carbohydrates, two parts protein, and one part fat. This breaks down to 50% calories from carbs, ~33.3% from protein, and 16.6% from fats.

Daily allowances for food groups is a bit different for those looking for gains in mass. Calorie consumption must exceed the amount exerted per day or weight gain will halt. My recommendation for you Jorden is to get at least one source of protein in every meal you consume, eating 4-6 meals per day. One false rumor you will commonly hear is protein, protein, protein to gain weight. While protein is necessary for muscle protein synthesis, it is far from the fastest way to gain weight and size. In fact, too much protein is difficult for the body to process and is commonly flushed during abundance. Although there is no real "cap" on the amount of protein per individual, absorption of this substrate depends on how much muscle you have, how often you ingest protein, and the type of protein and amino acid consumed. You body can adapt to intaking more over time.
Now, an increase in calories from carbohydrates and fats will promote faster growth then protein alone. My recommendation is to eat healthy traditional foods high in calories following the 1, 2, 3 principle discussed above. Drink 96 ounces of water per day or more, despite exercise levels.

jon · Post by **jon** » 20 Jul 2008 10:04

What are your views on female bodybuilding and fitness comps?

Yah buddy! Lightweight!

LEGOMAN · Post by **LEGOMAN** » 20 Jul 2008 16:09

why didnt i get a very long explanation on why i am heathy

Tsiangkun · Post by **Tsiangkun** » 20 Jul 2008 18:01

is it true that fat burns best in a carbohydrate flame ?

If my goal is to use fats as my primary fuel source, what ratio of fat to carb will I need in my diet ?

Maraxus · Post by **Maraxus** » 20 Jul 2008 23:57

My views on female bodybuilding are the same for every sport. To each their own. If someone has the passion and dedication to spend their life toward doing something, that is an accomplishment in itself and should be awarded for it. I think if a woman is competing for any of the three events, fitness, figure, or bodybuilding, she is entitled to my respect.

Maraxus · Post by **Maraxus** » 21 Jul 2008 00:12

Tsiangkun wrote:is it true that fat burns best in a carbohydrate flame ?

If my goal is to use fats as my primary fuel source, what ratio of fat to carb will I need in my diet ?

Fat breakdown is slow and breaks down with continuous long term exercise. While "fat burns best in a carbohydrate flame" is a notion commonly accepted by health care practitioners, it depends on the individual and their goals to be completely true. When glycogen is not readily available for the muscle cells, the body can break down triglycerides to form atp for energy. The best way to make sure fat is being readily used for energy is to lower the amount of blood glucose by either exercising or creating less by eating less. Keep in mind fats have a calorie count of nine per gram, while carbohydrates and protein have four. This will bring up your total calorie intake if you are not careful per day, so ensure you are consuming a reasonable amount of good traditional fat. These sources should include dairy products, nuts, legumes, animal fat, and butter. Stay away from hydrogenated oils and added fat to make food taste better.

To take advantage of fat burning, try doing cardiovascular exercise from 30-45 minutes in the morning before you eat. This is when our bodies are deprived of glucose the most, and where fat can be the most readily available energy source. In addition to this specific time frame, cardiovascular exercise after intense resistance training will also target fat more readily. This is also because of the deprived glycogen stores. So essentially taking advantage of these two windows will prove to provide the best results.

My recommendation is that you try a 33% fat, 33% carb, 33% protein diet and see how it works for you. If you aren't seeing the results you intend, try modifying the carb count a bit lower, this will be dependent on the individual. (Your basal metabolic rate should be calculated prior to this, to ensure proper calorie intake per day.)

ericksonj · Post by **ericksonj** » 21 Jul 2008 07:42

What safe supplements do you recommend during a strength and size building program? Do these supplements really help that much?

*edit* nice avatar

jon · Post by **jon** » 21 Jul 2008 08:34

a) Which of the following do you prefer and why:

1. Leg compound exercises (ie squats) at the beginning of the workout.
2. Leg compound exercises (ie squats) at the end of the workout ala dorian.

b) Who do you think is the better trainer and why?

1. Charles Glass
2. Milos Sarcev

c) What are your predictions for the top 5 at the Olympia this year?

I am gonna go with:
1. Jay Cutler
2. Dennis Wolf
3. Dexter Jackson
4. Phil Heath
5. Melvin Anthony

Although Dennis might be 4 and 3/4 might be pumped up a spot respectively.

professor · Post by **professor** » 21 Jul 2008 09:00

When is the best time to drink/eat protein after a session? Right after the session, before bed, or sometime in between?

Maraxus · Post by **Maraxus** » 21 Jul 2008 10:20

ericksonj wrote:What safe supplements do you recommend during a strength and size building program? Do these supplements really help that much?

*edit* nice avatar

I recommend the following:

Creatine (With a volumizing compound, amino acids, and enzymes)
Examples are Vitargo-CGL, Torrent, and Apex Volumizer. These will shuttle creatine into your system greater than other creatine products because of the simple carbohydrates and other ingredients included with it. It will also add a quick and substantial amount of weight, I've had two clients gain 8 lbs in two weeks using it for the first time. This immediate weight is water, but will prove to allow more strength and muscle gains for every individual. You can purchase a wide selection at bodybuilding.com or fitnessone.com with very little cost.

Multivitamin (Even if you think you eat well, this can at least act as insurance. Your body needs vitamins and minerals to repair and create lean tissue.)

ZMA (Zinc/Magnesium/Calcium) Three keys to increased protein synthesis, you can pick up a bottle for extremely cheap. Take before bed.

Whey Protein Hydroisolate (The fastest protein available to the body, take 20-30g before and after exercise, and again first thing in the morning.)

Although I could go on, these are the staples every hard gainer needs in the gym. Advanced supplements will come later.

Maraxus · Post by **Maraxus** » 21 Jul 2008 10:30

Jon:

1) I prefer training that is always different from the technique I've used before. I believe adaptability is the difference between one workout and the next, so you should never repeat the same workout you have done in the past. This will give way to new muscle growth. Therefore, I think both ways I correct, but only the second technique for advanced lifters.

2) Charles Glass. Milos is too concerned with his image and money making. Charles is not only an extremely intelligent man, from what my friends have told me, is also really nice.

3)

1. Jay Cutler
2. Dexter Jackson
3. Phil Heath
4. Dennis Wolf
5. Branch Warren

Your guess is as good as mine though. I think Phil and Dennis will be side by side, either one could swap for 3-4. We both know IFBB judging is flawed anyway.

Maraxus · Post by **Maraxus** » 21 Jul 2008 10:35

professor wrote:When is the best time to drink/eat protein after a session? Right after the session, before bed, or sometime in between?

Depends on the protein. Protein is derived from a number of sources and depending upon each, it's uptake speed is changed. The following is a simple list (not complete) of different types of protein and their relative speed of consumption.

Whey HydroIsolate
Whey Isolate
Soy Protein
Egg Protein
Casein Protein

To maintain all lean tissue and respectively establish more while exercising, you will want to ingest a slower protein prior to exercise like animal fats, egg, or casein. (Derived from milk, found in cottage cheese.) After waking or immediately after lifting however, a whey hydroIsolate is your best choice. I recommend adding some simple carbohydrates to the mix after a workout also, like gatorade, waxy maize, or fructose. The combination of both protein and carbs after a workout has proven more successful for recovery then either by itself.

dan the man · Post by **dan the man** » 23 Jul 2008 10:26

Maraxus wrote: Fat breakdown is slow and breaks down with continuous long term exercise. While "fat burns best in a carbohydrate flame" is a notion commonly accepted by health care practitioners, it depends on the individual and their goals to be completely true. When glycogen is not readily available for the muscle cells, the body can break down triglycerides to form atp for energy. The best way to make sure fat is being readily used for energy is to lower the amount of blood glucose by either exercising or creating less by eating less. Keep in mind fats have a calorie count of nine per gram, while carbohydrates and protein have four. This will bring up your total calorie intake if you are not careful per day, so ensure you are consuming a reasonable amount of good traditional fat. These sources should include dairy products, nuts, legumes, animal fat, and butter. Stay away from hydrogenated oils and added fat to make food taste better.

To take advantage of fat burning, try doing cardiovascular exercise from 30-45 minutes in the morning before you eat. This is when our bodies are deprived of glucose the most, and where fat can be the most readily available energy source. In addition to this specific time frame, cardiovascular exercise after intense resistance training will also target fat more readily. This is also because of the deprived glycogen stores. So essentially taking advantage of these two windows will prove to provide the best results.

i was just wondering if you could explain the part about how to help break down the fats in our body faster in english. i just didn't understand all of the terms there used.

i had no idea what glycogen, triglycerides or atp were.

does it mean that if i don't eat any kind of surgars, my muscles will then turn to the energy that is compactly stored in my fat for energy. and when i do eat surgars my muscles will turn to the carbohydrates in my stomach rather than my fat since the energy in my stomach is ready to go, and the energy in my fat is hard to get at???

Maraxus · Post by **Maraxus** » 23 Jul 2008 11:19

I'll try to make it simple. If you consume carbohydrates, your body will use them for energy first instead of fat or protein (muscle). It's easiest and requires less energy for the body. If you don't consume carbohydrates, and your stored sugar is low (glycogen), then fat is the most readily available energy source and must be used for energy. (Gluconeogenesis)

Maraxus · Post by **Maraxus** » 23 Jul 2008 11:20

A quick extra notion, I'm not saying don't eat carbohydrates.

Muffinman · Post by **Muffinman** » 23 Jul 2008 11:24

I don't know anything either, but I read, or was told, or something, that it's best to have protein and carbohydrates after a workout (to renew your torn muscles?). I'm not interested in supplements or anything, and like I said I don't know anything, so I've been eating meat and whole grains after. Should I do something different?

Also I had heard the thing about working out when you wake before eating, and that it burns 300% more calories or something? But then I also heard that this doesn't work for cardio, just weight-training... something like that. Can you clarify?

ericksonj · Post by **ericksonj** » 23 Jul 2008 12:43

http://www.freakingnews.com/pictures/90 ... --9258.jpg
heh