by Stefan Ianev | Mar 1, 2022 | Nutrition
Proponents of IIFYM (if it fits your macros) often argue that there are no magic foods and that all calories are created equal. They claim that as long as the caloric deficit is equated, the type of foods you eat will not impact body composition or health outcomes....
by Stefan Ianev | Jun 27, 2019 | Nutrition
In recent years there has been a shift in the fitness industry from focusing mainly on insulin, macros, and nutrient timing to focusing mostly on protein and caloric intake. As long as you create an energy deficit and hit the minimal protein threshold it doesn’t...
by Stefan Ianev | Mar 31, 2019 | Nutrition
There are many genetic and environmental factors that determine an individual’s metabolic type and how they respond to various dietary protocols. At the genetic level this includes muscle insulin sensitivity, hormone levels, protein turnover ratio, cellular...
by Stefan Ianev | Aug 3, 2018 | Nutrition
Like many other things in the health and fitness industry post workout nutrition is a very controversial topic. Recent research has given us greater insight into post workout nutrition and the role it plays in recovery, performance, and body composition changes. In...
by Stefan Ianev | Jul 5, 2018 | Nutrition
For a long time now there has been an on going debate amongst personal trainers, nutritionists, and gym rats alike about what constitutes the optimal macro nutrient ratio to improve health and body composition. Some swear by low carb diets claiming that weight gain...
by Stefan Ianev | May 3, 2018 | Nutrition
In recent years there has been an ongoing debate in the fitness industry about food quality vs food quantity. I am often asked by students and peers alike what is my stance on the whole clean eating vs IFFYM debate. I personally believe food quantity and food quality...