Basic Information
about 3
Macronutrients

The diet management method recommended by Bulky Fitness is a macro diet management method that ingests “sugars“, “proteins” and “lipids” in a well-balanced manner.
Let’s take a closer look at the basic knowledge of the three major nutrients (+ sweeteners).

Three major nutrients (1) About carbohydrates

First, let’s talk about sugar.
Sugar is a type of carbohydrate. Carbohydrates include carbohydrates and [dietary fiber].
Sugar 1g = 4kcal (calorie)
Dietary fiber 1g = 0kcal (calorie)
Carbohydrates are digested and absorbed and become energy, but dietary fiber is not digested and absorbed. However, there are various effects such as improving the intestinal environment and improving bowel movements.
Carbohydrates are mainly the energy that moves the body and brain, and are found in large amounts in grains, noodles, and fruits.

Isn't sugar bad for you?

It seems that carbohydrates are often regarded as “evil” due to the influence of “sugar-restricted diets” and “carbohydrate-free diets” that have become popular recently. Is sugar really the bad guy for body makeup?

Carbohydrates are “essential” for a correct diet

Carbohydrates are a very good source of energy for the body (muscles), so they are an “essential” nutrient for highly effective exercise and for efficiently increasing muscle mass and increasing metabolism.

One of the most important hormones for muscle growth is insulin.

When carbohydrates are ingested, they are digested and absorbed by the gastrointestinal tract, resulting in an increase in blood sugar levels. Insulin is a hormone that lowers blood sugar levels that have risen, but it is also a hormone that is actually very effective in increasing muscle and increasing metabolism .

If you take carbohydrates at the appropriate timing and make insulin work properly, you will increase your muscle mass, increase your metabolism, and make it possible to create a body that does not rebound .

Let’s take carbs firmly to put on muscles efficiently and increase metabolism!

Does Sugar Eating Cause Diabetes?

Many people think of ” diabetes ” when they hear the words sugar and insulin.

I often hear people say, “Since it’s a diet with a lot of sugar, I’m going straight to diabetes!”

However, Japanese people of Hawaiian descent (genetically Japanese) who follow a Western diet often have diabetes, and it is believed that a Japanese diet high in carbohydrates is better than a Western diet high in fat and high in energy. increase.

From this point of view, we can see that carbohydrates and insulin are not evil, and that it is important to make full use of them.

Effects of a low-sugar diet

Carbohydrate-restricted diets are said to be extremely effective, but according to a study conducted in 2014 (summarizing data on 19 items related to carbohydrate restriction), there is almost no difference in weight loss effects compared to a balanced diet. It is clear that there are none.

Even if you put up with sugar, there is no difference in the long-term weight loss effect, so let’s eat in a well-balanced manner!

Carbohydrates are the best source of energy

We mainly use carbohydrates and lipids as energy sources.

Carbohydrates are the primary source of energy during training.

“Substances dissolved in water are prone to chemical reactions.”

Do you remember middle school science?

Compared to insoluble fats in the body, water-soluble carbohydrates react faster and are metabolized , making them an excellent source of energy.

If you restrict carbohydrates, you will lack the strongest energy, you will not be able to train effectively, and as a result your body will be less likely to change. If you don’t have enough energy, the reaction that breaks down muscle protein and creates sugar may become active. With this, even if you lose weight, you will not be able to lose weight easily no matter how long it takes.

Take a solid carbs and make a body that can metabolize it! 

When is it hard to gain weight even if you eat sugar?

The time before and after training is the time when carbohydrates are easily stored in muscles, that is, when carbohydrates are less likely to turn into fat .
If you take a good amount of carbohydrates at this timing, your muscles will increase and your metabolism will increase, so you can efficiently make your body.
Bulky provides protein post-workout, but consuming carbs at this time can further enhance the muscle-building effects of protein.

Bonus time after training! It would be great if you could distribute carbohydrates at this timing in the balance of the day! 

What is the difference between fat-promoting carbs and non-fat carbs?

Basically, foods that raise blood sugar levels rapidly are more likely to turn into neutral fats, and ingredients that slowly raise blood sugar levels are less likely to turn into neutral fats.

You can know how much your blood sugar level rises by looking at the GI value of each food item.

What is GI value (glycemic index)?

The GI value (glycemic index) is a numerical value that indicates the degree of increase in blood sugar level for each food. The higher the GI value of the food, the more likely it is that the blood sugar level will rise. Basically, except before and after working out, you basically want to choose a low GI carbohydrate source.

List of main sugar ingredients

Ingredient name Amount Per Serving sugar content GI value Total Kcal
buckwheat Zaru for 1 person (100G) 71G low 165 Kcal
brown rice 1 bowl (100g) 34G low 379 calories
oatmeal Half cup (60G) 25G low 150 calories
adzuki beans 50G 30G low 170 calories
sweet potato One half (100G) 30G During ~ 140 calories
thai rice 150G per person (after cooking rice) 46G During ~ 218 Kcal
pumpkin 2 slices (80G) 13G During ~ 72 calories
bagel 1 piece (85G) 35G During ~ 179 calories
pasta 1 serving (100G) 71G During ~ 379 calories
potatoes One with skin (100G) 16G high 76 calories
banana One edible part (90G) 24G high 86 calories
white rice 1 bowl (100g) 37G high 168kcal
corn One edible part (230G) 32G high 212 Kcal
Udon After boiling 1 ball (200G) 42G high 210kcal
Plain bread 1 piece (cut into 5 pieces) 32G high 187kcal
ramen After boiling 1 ball (245G) 72G high 365kcal

Techniques to prevent spikes in blood sugar

  • Combining

food When eating with vegetables and protein, it has the effect of suppressing the rise of blood sugar level. Vegetables contain a lot of vitamins and minerals, so it is ideal to eat them at every meal.

  • Second meal effect

It is said that taking a low GI meal has the effect of suppressing the rise in blood sugar level of the next meal.

(Example: If you eat oatmeal in the morning, your blood sugar will not rise as easily even if you eat white rice in the afternoon.)

* These techniques will be effective if there is a foundation such as calorie balance and macro management.
There is no magic such as “only diet”!

Sugar summary

Basically, it is better to use foods with a low GI value as a source of carbohydrate intake .

When eating high GI foods, pay attention to the time of day and use techniques to prevent blood sugar levels from rising.

If you really want to eat something sweet, we recommend setting it as a post-workout reward in the settings macro! 

Three major nutrients ②. About protein

Protein has a variety of roles, such as (1) becoming a material for the body (muscles, skin, hair, bones, etc.), (2) acting as a hormone (growth hormone, insulin, etc.), and (3) controlling immune function.
The English word protein is derived from the Greek word “proteios”. This means “the most important thing”, and this also shows the importance of protein.

What happens if you don’t get enough protein?

Protein is a nutrient that many Japanese tend to lack.
if insufficient

  • Muscle mass decreases
  • Lack of firmness and luster in skin and hair
  • Weakening of nails

Various problems such as Protein is also a nutrient that is difficult to turn into fat because it uses a lot of energy for digestion and metabolism . 

Is it okay to eat a lot of protein?

There are not enough studies in humans to show that excessive protein intake adversely affects health. (Except for those who originally had kidney or liver problems)

However, if you take too much, the excess may accumulate as fat and increase the risk of kidney dysfunction, urinary tract stones, etc., so let’s take it according to the set macro balance.

There is a limit to the amount of protein that can be used to synthesize muscle.

What is protein?

× Protein = medicine to increase muscle
○ Protein = dietary supplement

In Japan, protein is often recognized as something like a special medicine that increases muscle, but it is not a special medicine, but a “food” that allows protein to be ingested efficiently.

Protein is mainly refined from materials such as milk and soybeans . 

recommended protein

Whey protein .

Whey protein absorbs quickly and is rich in essential amino acids, BCAAs (*), which are effective for muscle synthesis. BulkyFitness asks me to drink this whey protein after training.

(*) A special amino acid that is metabolized in muscles. It enhances the synthesis of protein in the muscles, becomes energy, and has excellent compatibility with muscle training. Drinks during the session offer BCAA drinks! 

Why Whey Protein Is Best

  • Increase muscle and increase metabolism
    Whey protein contains plenty of amino acids that increase metabolism, including BCAA
  • Skin-beautifying effect
    Contains plenty of cysteine, an amino acid that can be expected to have skin-beautifying effects.
  • Diet effect
    Stimulates satiety hormones to prevent overeating and normalize insulin secretion

List of main protein ingredients

Product name Amount Per Serving Protein/lipid content Total Kcal
Beef (shoulder lean) 100g 20G 130kcal
chicken (chicken fillet) 100g 27G 126kcal
Pork (shoulder loin lean meat) 100g 20G 157kcal
Lamb meat (with thigh fat) 100g 20G 198kcal
whey protein 1 scoop (25G) 20G 110kcal
chicken egg 1 piece 7G 110kcal
Flatfish, flounder 100g 20G 105kcal
sardine One (70G) 14G 120kcal
mackerel One small (100G) 21G 190kcal
Tuna (red meat) 10 slices of sashimi (100G) 23G 110kcal
Salmon A piece of fillet (100G) 20G 237kcal
squid Sashimi (for 1 person) 10G 48kcal
octopus Sashimi (for 1 person) 10G 45kcal
shrimp Sashimi (for 1 person) 10G 54kcal
natto 1 pack (50G) 8G high
Tofu (silken) 1/4 (100G) 5G 55 calories
cottage cheese 100g 13G 105kcal
Beef (with loose fat) 100g 14G 371kcal
Chicken (with thigh skin) 100g 16G 204kcal
Pork (with loose fat) 100g 9G 517kcal

A note on protein

– Avoid fatty meats as much as possible

Let’s prevent excessive intake of lipids even though we intend to consume protein

  • Meat in particular contains a lot of lipids called saturated fatty acids that increase cholesterol levels and make the blood muddy.
  • Avoid focusing on meat alone

The balance of amino acids contained in ingredients varies from food to food.
Let’s take amino acids in a well-balanced manner by ingesting various protein ingredients.

  • Pay attention to the cooking method

Even if good ingredients are used, if they are coated with wheat and cooked in hot oil, proteins and sugars will bond to each other (saccharification), causing aging.
Diabetes is a condition in which the sugar in the blood does not decrease, but the problem with this is that it binds to proteins in blood vessels (glycation), preventing the proteins from performing their original functions. I want to be as careful as possible about saccharification.

As much as possible, avoid cooking methods such as frying at high temperatures or frying over high heat for a long time . We recommend boiling or steaming!

Three major nutrients ③. About lipids

Lipids are essential nutrients for joint health, brain function , hormone secretion and fat burning . 1 g = 9 kcal, which is also included in oils such as olive oil and coconut oil, and nuts such as almonds and walnuts.

When we hear about fat, it is easy to think of it as “bad,” just like carbohydrates, and it is a fact that many people drastically reduce their intake of fat when they start dieting. But that is wrong .

What happens if you don't have enough fat?

If you don’t take in good quality fats, your body won’t function properly, which will hinder fat burning and lead to a decrease in hormones that increase muscle mass and increase metabolism.

Try to choose and consume as many good oils as possible that your body needs .

Recommended oil for cooking ① : Olive oil

Oleic acid, which is abundant in olive oil, is resistant to heat, reduces LDL cholesterol, and maintains HDL cholesterol.

When choosing olive oil, choose extra virgin olive oil . It is said that there is particularly little oxidation among extra olive oils . 

Recommended oil for cooking ②: Avocado oil

Like olive oil, it contains a lot of oleic acid, so it is a heat-resistant oil. It’s also good that it contains vitamins derived from avocado .

Recommended oil for cooking ③: Coconut oil

It is difficult to oxidize and can be easily converted into energy . It’s a little more flavorful, so you might choose the type of dish you use it in.

One thing to be aware of when using it in cooking is the oxidation of the oil .

In particular, the oils contained in plants are said to be more susceptible to oxidation when exposed to high temperatures or extended exposure to air. Oxidized oil is a component called lipid peroxide, which is harmful to health, and when it enters the body, it generates active oxygen, which is said to accelerate cell aging and cause various diseases .

When choosing an oil to use for cooking, I would like to choose an oil that is resistant to oxidation. 

Blood-thinning oil ①: fish oil, krill oil

These oils are high in omega-3 fatty acids, such as DHA and EPA, which thin the blood, protect blood vessels and heart health, and enhance cognitive function in the brain.

Even with the same omega-3 oil, the one contained in krill oil is easy to absorb, and it is particularly recommended because it is a clean and high-quality omega-3 with less heavy metal contamination.

In addition, the intake of omega-3 fatty acids can be expected to have anti-inflammatory effects such as suppressing muscle pain. 

Oil that makes blood smooth ②: perilla oil, linseed oil

These oils are also rich in omega-3 fatty acids.

On the other hand, the amount of EPA used in the body is small, so it may have less health benefits than fish.

It is weak against heat and easily oxidized, so there is no need to add it to dressings. 

Oils that promote fat burning ①:
・Coconut oil MCT oil

Oils called medium-chain fatty acids (MCTs) are easily converted into energy in the body .

Coconut oil contains about 60% of this MCT, and MCT oil is extracted from coconut oil.

Studies on elderly people have suggested that lipids have the effect of maintaining muscle function, and lipids are also important for muscles. 

List of foods containing lipids (oils)

avocado oil 1 tablespoon (10G) 10G 90kcal
krill oil 1 tablespoon (10G) 10G 90kcal
fish oil 1 tablespoon (10G) 10G 90kcal
MCT oil 1 tablespoon (10G) 10G 90kcal
coconut oil 1 tablespoon (10G) 10G 90kcal
almond 10 grains 7G 90kcal
hazelnut 10 grains 10G 100kcal
walnut 5 grains (40G) 17G 170kcal
perilla oil 1 tablespoon (10G) 10G 90kcal
linseed oil 1 tablespoon (10G) 10G 90kcal
butter 1 tablespoon (10G) 8G 80kcal
lard 1 tablespoon (10G) 10G 90kcal
sunflower oil, safflower oil 1 tablespoon (10G) 10G 90kcal
Sesame oil 1 tablespoon (10G) 10G 90kcal
canola oil, soybean oil, corn oil, vegetable oil 1 tablespoon (10G) 10G 90kcal
margarine 1 tablespoon (10G) 10G 90kcal

Lipids you want to consume less

  • Lard (saturated fatty acid)

Oil obtained from pork back fat. As I mentioned in the protein ingredients, too much meat oil intake leads to excessive intake of “saturated fatty acids”.

  • Canola oil, soybean oil, corn oil, vegetable oil

The lipids that are abundant in these ingredients are called “omega-6 fatty acids” and “polyunsaturated fatty acids”, and are more prone to oxidation than “monounsaturated fatty acids” such as olive oil.

In Europe and the United States, we consume a lot of “saturated fatty acids” contained in meat, etc., so it is said that replacing them with vegetable oil lowers cholesterol levels and makes the blood smoother.

Japanese people naturally have a low percentage of saturated fatty acids, so there is no need to increase omega-6 fatty acids such as salad oil that is easily oxidized. 

Lipids to Avoid

Margarine (shortening, fat spread)

It is a solidified plant oil by chemical processing, and may contain a lot of “trans fatty acids” .

Trans fatty acids have various adverse effects on the human body, such as increasing neutral fat and bad cholesterol. Not only is it unsuitable for dieting, but it is also bad for your health, so avoid it.

A certain amount of trans fatty acids can also be produced in the deodorization process of vegetable oil. From this point of view, it is recommended to use olive oil rather than vegetable oil for cooking. 

+ α. About sweeteners

I’ve looked at the three major nutrients, but the unexpected blind spot is this “sweetener”.

Some people try diets such as “I’m on a carb-free diet!” or “I’m only eating salads and fruits!”

Even if you do your best to avoid rice, udon, ramen, etc., if you take too many sweeteners, you’re putting the cart before the horse. Let’s see what kind! (*The above photo is an NG example!)

Main sweetener list

Product name Amount Per Serving Protein/lipid content Total Kcal
xylitol, erythritol 1 teaspoon (4G) 0G 0kcal
stevia 1 teaspoon (4G) 0G 0kcal
Maltodextrin 1 scoop (20G) 20G 80kcal
sorbitol, maltitol 1 teaspoon (4G) 0G 0kcal
glucose 1 teaspoon (4G) 3.3G 13kcal
raw honey 1 teaspoon (4G) 3G 12kcal
Maple syrup 1 teaspoon (4G) 2.5G 10kcal
Aspartame, sucralose acesulfame potassium (artificial sweetener) Very small amount 0G 0kcal
fruit juice concentrate by type depending on concentration -
ht white sugar, brown sugar 1 teaspoon (4G) 3.9G 15.6kcal
fructose 1 teaspoon (4G) 3.7G 15kcal
Fructose glucose liquid sugar (corn syrup) 1 teaspoon (4G) 3.8G 15kcal

Concentrated fruit juice

Since low-quality fruits are often used, they do not contain the original nutrients of fruits and become a source of fructose (described later) that should be avoided.

white sugar, brown sugar

Since half of it becomes fructose when digested, it not only tends to increase triglycerides but also accelerates aging. They also produce substances called advanced glycation end products (AGEs), which can lead to heart disease. It is an ingredient that you want to avoid as much as possible not only from the perspective of diet but also from the viewpoint of health and beauty.

Fructose, fructose glucose liquid sugar

Fructose is one of the most harmful nutrients to the body. It also increases the risk of obesity, gout, liver damage, and diabetes. Fructose-dextrose liquid sugar is chemically produced from corn, and is also found in soft drinks, sports drinks, and various seasonings and foods. If there is something written as fructose glucose liquid sugar on the back of the ingredient list, it is an ingredient that you want to avoid entering your mouth as much as possible.