21st
In a nutshell… so to speak…
Cut out grains. This may sound crazy at first, but try going without them for a month – at the very least. For one thing, grains come preloaded with anti-nutrients, chemical defenses like gluten and lectins that are designed to dissuade animals from eating them by causing digestive issues and “leaky gut” syndrome. Grains are seeds, and if a plant’s seed is eaten and digested, it doesn’t get to propagate any new plants. Because reproduction is the ultimate goal of life, plants will do anything to ensure their seeds survive. They’re also packed full of carbs, which should also be minimized in a cutting, leaning-out phase. (Note: There is no requirement in human nutrition for carbs.) Consuming carbs stimulates insulin secretion, and insulin promotes fat storage. Too much insulin (read: from eating too many carbs at once) will reduce the sensitivity of your insulin receptors. Your pancreas, in turn, thinks you need even more insulin, and releases even more of it, and the cycle continues. To avoid this and really lean out, and if you really need the extra fuel, limit your carb intake to the immediately post-workout period, when your muscles are starving for glycogen and the glucose from the carbs will go straight to your muscles, instead of to your midsection. And when you do eat carbs, avoid grains and sugars; opt for starchy vegetables, like squash or sweet potatoes, instead.
