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Gym Diets: What Macros Should You Pay Attention to When Bulking?

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Bulking, as used in the fitness world, describes a phase of training during which individuals focus on building body mass. It is a strength training program component that helps achieve maximum results.

Paying attention to your diet is as important as hitting the gym regularly. A proper gym diet makes all the difference in bulking effectively.

 

Understanding the Science of Bulking

Bulking is intentionally consuming more calories than the body needs to support muscle growth. When engaging in resistance training, muscle undergoes microscopic damage. During recovery, the body rebuilds and repairs muscle, increasing muscle mass.

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Building muscle mass is crucial for health and fitness. It improves physical appearance, boosts metabolism, enhances athletic performance, and reduces the risk of injury.

 

The Importance of a Proper Diet

Hitting the gym and lifting weights are only part of the muscle-building equation. Diet plays a crucial role in bulking. It provides the nutrients needed for muscle growth and repair. Without a proper diet, all the hard work at the gym goes to waste.

A balanced diet with adequate fat, protein, and carbohydrates is essential for optimum growth. Canadian anabolics offer high-quality and authentic anabolic steroids for fitness and health.

 

Setting Realistic Goals

Setting realistic goals is crucial to bulking. You must clearly understand what you wish to achieve and set goals based on body type and fitness level. Unrealistic goals lead to frustration and disappointment, which ultimately derails progress. Setting realistic goals helps you track progress effectively and stay motivated.

 

Calculating Daily Caloric Needs

Calculating daily caloric needs to bulk effectively is essential. Calculations involve determining the number of calories a body requires to maintain current weight and adding surplus to support muscle growth.

The Role of Macronutrients in Bulking

Macronutrients include fats, carbohydrates, and protein. Fats play a crucial role in bulking, while protein is a macronutrient for muscle repair and growth. Carbohydrates provide the needed energy for intense workouts.

Fats help support overall health and regulate hormone production. Balancing macronutrient intake is critical to achieving optimum results during the bulking phase.

 

Choosing the Right Foods

Choosing the right foods is essential. Nutrient-dense food rich in antioxidants, minerals, and vitamins is a priority. Lean protein sources like tofu, fish, turkey, and chicken are excellent choices.

Vegetables, fruits, and whole grains are carbohydrates that provide sustained energy for workouts. Healthy fats like avocados, nuts, and olive oil should also be included in a gym diet.

 

Timing Meals for Optimum Results

Timing meals has a significant impact on muscle growth. Pre-workout nutrition provides the body with the needed fuel for intense workouts. Consuming a balanced snack or meal, including carbohydrates and protein, about an hour or two before a workout helps maximize performance.

Equally important is post-workout nutrition. It helps replenish glycogen stores and kickstart the muscle repair process. Consuming a carbohydrates and protein combination within a half hour of completing a workout promotes muscle growth and enhances recovery.

 

The Importance of Hydration

Hydration also plays a role in muscle growth and is involved in muscle repair and recovery. Staying hydrated during workouts helps maintain optimum performance and prevents dehydration, which negatively impacts muscle function. Drink water consistently throughout the day and increase intake during intense workouts.

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Alberta announces expansion of newborn screening program, research for women's health – Lacombe Express

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Alberta is expanding the screening process for all newborns in the province and supporting more research related to women’s health.

The Alberta Newborn Screening Program will now test for 26 underlying medical conditions, up from the previous total of 22.

Premier Danielle Smith says it’s critical help for a province that saw 47,000 babies born last year.

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“Every expectant family dreams and prays for a safe birth of a healthy child and that’s why we’re also fulfilling our campaign commitment to expand the Alberta Newborn Screening Program,” Smith told a news conference Friday.

“When parents welcome a newborn they want answers and certainty about their baby’s health as quickly as possible.”

In the 2022-23 fiscal year, the program checked 99 per cent of Alberta-born infants and reported screen results for almost all within 10 days.

“Each year a small number of Alberta infants are born with metabolic disorders that can lead to severe physical disabilities, developmental delays and other health problems or even death,” said Alberta Health Minister Adriana LaGrange.

“This will make the program one of the most comprehensive in the country.”

Support is also being provided through an Alberta Women’s Health Foundation Legacy grant to support research on cervical cancer, heart disease and other common women’s health conditions.

In addition, the Calgary Health Foundation will receive resources for a rapid access clinic and pelvic floor health projects.

Dr. Erin Brennand, head of Obstetrics and Gynecology at Calgary’s Cumming School of Medicine, said the investment represents a “tangible first step” in removing gender disparity in health-care practice, policy, research and delivery.

“It’s time for women’s health care and research to get the attention and funding it deserves,” she said.

“Disease and conditions that specificially impact women are misunderstood and poorly treated. I applaud the government for taking this first step to address the historical gap in women’s health.”

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Canada expanding surveillance, increasing testing for avian flu – CityNews Vancouver

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OTTAWA — The Canadian government is expanding its surveillance program for a form of avian flu amid a growing outbreak in U.S. dairy cattle.

Fragments of highly pathogenic avian influenza have been detected in pasteurized milk sold in the U.S. and a statement from Canada’s health agencies says lactating dairy cattle being imported from the United States will now require negative tests.

The statement says officials will be conducting enhanced testing of milk at the retail level to look for viral fragments.

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It says voluntary testing will also be available for cows that are not presenting with clinical signs of HPAI, as part of “enhanced industry biosecurity efforts.”

The U.S. Food and Drug Administration said last week about 20 per cent of milk samples from across the country tested positive for fragments of avian flu.

The Canadian statement says commercially sold milk and milk products remain safe to consume and pasteurization of dairy products is effective in inactivating the virus that causes HPAI, even when fragments of the virus remain.

It says if officials become aware of any potential food safety or animal health risks, immediate actions will be taken to help protect Canada’s food supply and livestock. 

“While the risk of transmission to humans remains low, the Government of Canada, the provinces and territories, as well as our colleagues in the United States, are working together to actively monitor, prepare and respond as necessary to this evolving situation to help safeguard Canada’s cattle and protect the health of people in Canada,” the statement says.

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Wegovy weight-loss drug not a 'magic bullet,' doctor warns – CTV News

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As Wegovy becomes available to Canadians starting Monday, a doctor is cautioning patients wanting to use the drug to lose weight that no medication is a “magic bullet.”

Denmark-based global health-care giant Novo Nordisk produces the weekly injection Wegovy and the popular diabetic and weight-loss drug Ozempic.

The new medication is meant particularly for people who meet certain criteria related to obesity and weight, CTV’s medical expert Dr. Marla Shapiro said.

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“The popularization of Ozempic being used by Hollywood and giving it the impression that it’s a magic bullet has really been not a good thing,” Shapiro said in an interview with CTV News Channel on Friday.

“The issue here is that using the medication (Wegovy) inappropriately, you may lose the weight, but if you stop the medication, you’re likely to increase back. Remember, the medication only works with exercise and a calorie-reduced diet.”

Shapiro said Wegovy is an on-label weight-loss medication, which means it’s prescribed for a specific purpose. In this case, Wegovy is prescribed to adults who are obese, with a body mass index (BMI) greater than or equal to 30. The drug also targets those who are significantly overweight, with a BMI of 27, and have at least one weight-related medical condition such as high blood pressure, Type 2 diabetes, cholesterol problems, dyslipidemia (an imbalance of lipids such as cholesterol or triglycerides), or obstructive sleep apnea.

“We really want people to understand that obesity is a chronic medical condition and that is what we’re treating,” Shapiro said. “We’re not looking to treat someone who walks in and wants to lose five pounds, 10 pounds, who really doesn’t meet those two strict criteria.”

Since Wegovy is an on-label medication for a chronic disease, it implies it’s meant for chronic use, she added.

“It needs to be monitored by your health-care provider,” she explained. “And you really have to have the indications to go on it, having failed all the other alternatives that may have been given to you prior to thinking about going on a long-term medication.”

The medication makes people feel fuller and reduces gastric emptying, or the process of the stomach expelling its contents, Shapiro said.

Who should not use Wegovy

Individuals who should not use Wegovy, according to Shapiro, include those with serious allergic reactions to the medication, those with pancreatic or renal kidney problems, those using drugs for diabetes, those who are or are planning on becoming pregnant or breastfeeding and those with a history of thyroid cancer, particularly medullary thyroid cancer.

Like other medications, she said Wegovy has side effects like constipation and nausea, which is why the drug is suggested to be used at night.

Users may also experience inflammation of the pancreas, also known as pancreatitis, gallbladder problems, lower blood sugar, kidney issues, increased heart rates, depression, suicidal thoughts and serious allergic reactions such as hives.

“No medication is benign,” she said. “It’s naive to say that any medication is without any side effects.”

Many people are overweight not necessarily because of their lifestyle choices in failing to eat less and exercise more, it’s because they have obesity as a chronic disease, Shapiro explained. “This is an illness like other illnesses and this is a tool to treat it.”

Experts estimated Wegovy would probably cost about $400 a month, though it is unclear whether medical insurance plans will cover it.

Novo Nordisk Canada declined to share the price for Wegovy to The Canadian Press. In a statement, it said that “medication pricing in Canada is influenced by multiple factors including federal, provincial and territorial governments and insurance providers, and prices may vary person to person.”

Health Canada only approved Ozempic to treat Type 2 diabetes but it has been prescribed off-label for weight loss.

The health agency later approved Wegovy in November 2021 amid supply shortages of Ozempic. Wegovy carries a higher weekly dose of semaglutide at 2.4 milligrams, compared to one milligram in a single Ozempic dose. Semaglutide, which mimics an insulin-promoting hormone, suppresses appetite and helps people feel fuller.

Clinical trials showed that Wegovy was safe and effective for weight loss, and had a positive impact on other weight-related conditions such as cardiovascular health, Vancouver-based endocrinologist Dr. Ehud Ur told The Canadian Press. Ur is not affiliated with Novo Nordisk.

With files from The Canadian Press

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