💪🏽 I want to share with you my personal tips to help improve your quads!
🟣The first and most obvious tip is going to be exercise selection. If we want to grow our quads, we need exercises that specifically target the quads! Pretty obvious, right? The reason I bring this up is because not all lower body exercises are optimal for adding mass to the quads. Squats for example, are great for the lower body, but can be performed multiple ways. Performing squats with a high bar position, allowing for maximal knee flexion , ie. forward knee travel when your knees travel over your toes, as well as keeping your back as perpendicular to the floor as possible will ensure maximal quad activation. This technique is obviously very different than a low bar powerlifting style squat which targets the posterior chain.
🟣Next let’s talk about volume and frequency. Although, all rep ranges will stimulate hypertrophy, staying between 8 and 15 repetitions is a good place to stimulate some growth. Performing heavier weight for fewer reps will stimulate hypertrophy, its potentially not quite to the same extent and may lead to excessive fatigue, which isn’t the goal for hypertrophy. Play the long game and program a variety of rep ranges
🟣In terms of weekly sets. 10-12 hard sets seems to be the low end of volume required for hypertrophy, while 20-25 sets seems to be the upper end. If you are new to lifting, start in the lower range & progress toward the upper over 6 to 8 weeks of training. Increasing your volume should lead to better overall gains in your quads. After getting to the higher end of volume, make sure to take an easy deal of week then start over again, only with slightly heavier weights!
🟣Frequency also matters and 1x per week won’t cut it! Aim to train your quads a minimum of 2-3 times per week. The total sets can be split up evenly on various training sessions throughout the week.
🟣Lastly, make sure you are focusing on progression! You need to make progress in terms of the total weight and reps you perform over time. You should aim to make small progressions, whether It be 5 lb, or 2-3 reps, every week or every month to ensure you are making gains!...
Check out our newest @teambiolayne coach @josephmu94 and his post on protein absorption rates.
Drink whey protein right before your workout because you digest it super quick and drink casein before going to sleep because it digests super slow!
We have ALL heard this from our local gym bros, but does it hold any scientific merit regarding muscle hypertrophy? The short answer is….. not really.
Part of this statement is true. Whey is digested faster than casein, which leads to a quicker rise in plasma amino acid concentrations and subsequently leads to a better acute protein synthetic response. However, this is an “acute” effect, meaning short-term, directly after exercise.
In the real world, we don’t make gains immediately after a single workout, right? It takes several weeks if not months. So, it doesn’t make sense to take evidence from acute post-workout protein studies and extrapolate that to conclude that fast digesting proteins are better for long-term gains.
If we look at the scientific data, two papers (PMID: 28422532; 24149727) that supplemented either whey, casein, or different combinations of both post-workout for eight or more weeks showed THE SAME hypertrophic response in all groups after resistance training. This means that when total protein is accounted for, the type of protein consumed doesn’t matter all that much as long as it is a complete protein source with adequate leucine (I will talk about this stuff in another post).
Although whey does increase acute muscle protein synthesis (MPS) more robustly than casein, both stimulate 24-h MPS to a similar degree! Remember guys, we don’t build muscle just RIGHT AFTER a workout, MPS is elevated roughly 48-72 hours. Therefore, the acute response is not the end all say all.
Overall, your daily protein intake is MORE IMPORTANT than whether you consume whey after a workout or casein before bed, so don’t stress it that much.
If you found this post helpful, please share with someone who would benefit from reading this! Hope you all have a wonderful day!...
𝐀𝐥𝐰𝐚𝐲𝐬 𝐡𝐮𝐧𝐠𝐫𝐲 𝐰𝐡𝐞𝐧 𝐭𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐝𝐢𝐞𝐭? 𝐂𝐨𝐧𝐭𝐢𝐧𝐮𝐞 𝐫𝐞𝐚𝐝𝐢𝐧𝐠! A very big contributor to being hungry when dieting is food choice! Calorically dense foods aren’t by any means “bad,” but they tend do make you less satiated since the volume of food consumed is typically very low. On the other hand, less calorically dense foods increase satiety since they provide more food volume per calorie.
Calorically dense example
𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: 𝟏𝟎𝟐𝟎 𝐤𝐜𝐚𝐥
2 tbsp Peanut butter (100 kcal/tbsp; 200 kcal total) 🥜
2 slices of dense mixed grain bread (110 kcal/ slice; 220 kcal total) 🍞
Starbucks venti white chocolate mocha with whole milk and whipped cream (600 kcal)
𝐋𝐮𝐧𝐜𝐡: 𝟔𝟗𝟎 𝐤𝐜𝐚𝐥
½ cup trail mix (350 kcal) 🌰🥨
2 servings Lay’s “baked” chips (120 kcal/28g; 240 kcal total)
8 oz orange juice (100 kcal) 🍊
𝐃𝐢𝐧𝐧𝐞𝐫: 𝟕𝟐𝟎 𝐤𝐜𝐚𝐥
Thai Kitchen Thai peanut noodles (540 kcal) 🍲
3 chocolate covered strawberries (60 kcal each; 180 kcal) 🍫 🍓
Total = 2300 kcal
High Volume Example
𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: 𝟓𝟐𝟎 𝐤𝐜𝐚𝐥
300g egg white (50 kcal/100g; 150 kcal total) 🥚
1 cup frozen mixed veggies (100 kcal) veggies 🌶 🥬 🍅
Thomas’ English muffin (150 kcal) 🥯
2 slices light cheese (120 kcal) 🧀
𝐋𝐮𝐧𝐜𝐡: 𝟓𝟔𝟓 𝐤𝐜𝐚𝐥
Turkey Wrap: 340 kcal 🌯
2 slices light cheese (120 kcal), 4 oz deli sliced turkey (120 kcal), spinach tortilla wrap (100 kcal), 1 tbsp mustard (0kcal)
12 oz skim milk (120 kcal) 🥛
1.5 cups mixed berries (105 kcal)
𝐃𝐢𝐧𝐧𝐞𝐫: 𝟓𝟑𝟎 𝐤𝐜𝐚𝐥
4 rice cakes (35 kcal/cake; 140 kcal total)
30g protein cookie butter (60kcal/15g; 120 kcal total)
250g plain Greek yogurt (130 kcal)
1 cup Kevin’s Cauliflower rice stir fry (140 kcal
𝐃𝐞𝐬𝐬𝐞𝐫𝐭: 𝟐𝟖𝟎 𝐤𝐜𝐚𝐥
1 pint halo top birthday cake ice cream (280 kcal)
Total = 1895 kcal
💜As we see, the high-volume alternative provides much more food & less calories than the high density alternative.
💙 It’s not about how much you eat in terms of volume but how much you eat in terms of calories! Choosing less calorically dense foods should allow you to eat more food, feel full and successfully lose fat!...
Last post we covered the effects of ghrelin, today I’ll cover leptin, which is probably the most “popular” hormone associated with hunger and satiety.
Leptin is produced in adipose tissue, therefore the more adiposity we have, the more leptin we produce. This means individuals who are overweight or obese, generally speaking have higher concentrations of leptin than leaner individuals.
What does it do?
Leptin has the opposite effect of ghrelin. If you remember, increased ghrelin leads to hunger. On the other hand, leptin decreases hunger & increases energy expenditure. When released from adipose tissue, leptin is released into circulation, makes its way to the hypothalamus & signals through specific leptin receptors to decrease hunger & increase energy expenditure.
If leptin increases energy expenditure & satiety, why do overweight individuals struggle with weight loss & hunger if they have higher leptin? This is a great question & it can be partially explained by a phenomenon known as “leptin resistance,” which is similar to insulin resistance.
In essence, overweight individuals produce more leptin, but leptin cannot properly exert its effects. In other words, the body is “resistant” to the effects of leptin.
How does this happen?
One theory is that triglycerides that cross the blood brain barrier influence leptin signaling leading to leptin resistance. Since overweight & obese individuals have higher concentrations of circulating triglycerides, they also have a higher degree of leptin resistance.
Theoretically, improving leptin sensitivity in overweight & obese individuals would be a promising therapeutic effect to aid in fat loss.
I hope you guys found this post educational and easy to understand! These topics are complex if you read them out of a textbook, so I am trying my best to make this information easy for all of you to understand without having a degree in physiology!...
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THE COMPLETE CONTEST PREP GUIDE
Pre Orders ‘SOLD OUT’. ‘The complete contest prep guide will be available for sale this March 2018 from the online BioLayne store.
First Time I had used Flexible Dieting
After 6 competition preps in the past, this was the first time I had used flexible dieting. I hired Holly to coach me through 12 weeks of contest prep and my final peak weak. Without a doubt, using a flexible dieting method made the experience more enjoyable and helped keep me from cheating on my diet. My former contest prep diets were very restrictive in the types of food I could eat, but having the ability to choose the foods I wanted to get my nutrition from made eating more convenient and less monotonous.
I had Holly to check in with each week, and this definitely helped keep me accountable. Also, the extra guidance during peak week was imperative and greatly helped maximize the final physique I had worked so hard for. Great results are totally possible, without drastic dietary measures, when you have a professional dietitian providing a specific plan unique to you and your body. I have never been so happy with the final physique I brought to the stage. Thank you so much Holly!
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting.
I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting.
At 51, working full time in a demanding job Holly assisted me with a Reverse Diet.
Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program.
I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again!
Thanks so much Holly
'12 Week Slow to Moderate Fat Loss' Program
At the start off 2018 I reached out to Holly to help me with weight loss. I wanted to learn how to achieve this with a flexible diet approach. It was always a constant struggle for me prior to starting with Holly to drop weight, be it my lifestyle choices or always having to travel for work. She took all aspects and situations into consideration and made dieting sustainable and easy to follow. It also worked! She is incredibly switched on with her nutritional information and training regimes and I would definitely recommend her. During the 12 weeks I worked with Holly I went from 81.3 kg to 74.7 kg which I am incredibly happy about even with a few weeks of set backs! Thanks again for all your help Holly, you really have shown me a better way and I have learnt so much more.
Initially I reached out to Holly for the fat loss challenge to try to lean out my "mom bod" and get back to resistance training after doing years of only long distance running. I am no stranger to weightlifting or dieting, so I was morally ready for the same stalled cycle of weight loss with minimal results that I was used to my body doing. Holly not only educated me about nutrition and flexible dieting, but in a short 12 weeks got me to the leanest I have ever been. I was blown away to see how well my body responded when properly coached and that I was not "unlucky", just uninformed, which is so true for many of us. Getting Holly as my coach was the smartest thing I could have done to improve my physique. I am so lucky to have had her as a coach as she has encouraged and inspired me to reach for more challenging long term goals. We are now starting a reverse diet to build up my metabolism and then a muscle gain program to increase my muscle mass, then to lean down even more during my next fat loss diet phase. I am so excited to start this long term journey with Holly's guidance to keep polishing away at my physique and see what my body is capable of becoming.
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight.
However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid.
This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible.
I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week!
I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits !
I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help!
I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly!
It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad!
Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise.
I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time!
I'm having Tacos today and not feeling guilty !! Awesome
I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things!
So far I've had no weight gain on my holiday, that's without a gym!
Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly.
Her knowledge of nutrition and fitness is exceptional.
I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!