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...