crtique please
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
crtique please - 1/13/2007 2:07:29 PM
|
|
|
bowbuilder1
Posts: 3
Joined: 3/19/2006
Status: offline
|
ok so I have been lifiting and training for about 4 years and 6 months ago I was really bulked up. but since then I have had knee surgery ( ACL) and lost my bulk. so I have gained back 20 of the 35lbs and I'm satisfied with that but no I'm more concerned with getting cut, however I can't seem to lose my fat at my mid section so you can see my lower abs and I have love-handles... which are the worst! I lift and do cardio six days a week alternating my muscle everyother day and I'll jog for about 15min on the tread then do the stairmaster or elliptical for another 30min. I have cut my calories to 2500 give or take (used that number from the excel thingy on DB) I played with that a little bit. And I get about 195 g of protien. any Ideas! its a definite work in progress! i'v been trying for 5 weeks!
|
|
|
|
|
RE: crtique please - 1/13/2007 3:50:35 PM
|
|
|
optimumhealth
Posts: 1267
Joined: 11/27/2006
From: Canada
Status: offline
|
Calories are not always the best way to set you fat loss goals. You need to eat the right foods at the right times of the day. Most people wanting to lose fat, cut fat from their diet. This system does not work. The human body likes fat, because it is easy to maintain. If you starve the body of fat, it will hold on to what it has and burn carbs and proteins for fuel. Make sure that you get 30% of your calories from FAT, GOOD FATS. These include: peanuts, nuts, avacados, sunflower seeds, flax, canola, sunflower, and olive oils. Make most of your carbs complex, and eat your proteins at the right times of day.
_____________________________
Live Your Life...on your schedule
Look younger. Feel better.
In as little as 4 minutes a day.
http://247fitness.bodybot.hop.clickbank.net
(in reply to David1991)
|
|
|
|
|
RE: crtique please - 1/13/2007 4:01:22 PM
|
|
|
David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
Status: offline
|
during fat loss shouldnt u try to get alot of your carbs from vegetables? also the peanuts and cashews i have are salted and have some vegetable oils and/or corn syrup solids as one of the ingredients. if i wash the nuts with hot water for a minute or so they would be fine to eat right?
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to optimumhealth)
|
|
|
|
|
RE: crtique please - 1/13/2007 4:07:03 PM
|
|
|
optimumhealth
Posts: 1267
Joined: 11/27/2006
From: Canada
Status: offline
|
YES the carbs should primarily come from HIGH FIBER veggie. Broccoli and spinach are the real winners, and peppers are good too.
Rinsing your nuts will remove most of the salt and probably some of the corn syrup, and maybe a little of the oils too.
Be careful not to burn your nuts, and some people like them salty. Sorry dude, I couldn't hold it in:)
_____________________________
Live Your Life...on your schedule
Look younger. Feel better.
In as little as 4 minutes a day.
http://247fitness.bodybot.hop.clickbank.net
(in reply to David1991)
|
|
|
|
|
RE: crtique please - 1/13/2007 4:10:09 PM
|
|
|
David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
Status: offline
|
quote:
ORIGINAL: optimumhealth
YES the carbs should primarily come from HIGH FIBER veggie. Broccoli and spinach are the real winners, and peppers are good too.
lol but didnt u just say in the last post that most of the carbs should be complex?
(in reply to optimumhealth)
|
|
|
|
|
RE: crtique please - 1/13/2007 4:41:01 PM
|
|
|
optimumhealth
Posts: 1267
Joined: 11/27/2006
From: Canada
Status: offline
|
Here is some light reading for you:
Glycemic Index, Glycemic Load & Satiety Index,
Health Effects of Simple, Refined & Complex Sugar / Carbs
The Glycemic Index (GI) has over the years become the focus of heated debates among various
health advocates, particularly with respect to weight and blood sugar management. Proponents for the
utilization of the glycemic index argue that the consumption of low GI meals (lower than 55 on a scale
from 0 - 100) results in greater weight loss and satiety compared to the consumption of high (greater
than 70) GI meals, while opponents of the glycemic index question these findings and argue against
high-glycemic index foods promoting obesity.
Based on how fast a particular food raises blood sugar over a 2-3 hour period, the glycemic index uses
a numbering index, whereby glucose is the reference point of 100 (some sources use white bread as a
reference of 100, in which case glucose would be 140). A baked potato for instance ranks 85 on that
scale, brown rice 79, white bread 72, table sugar 65, bananas 51, milk 30, grapefruit 25, and broccoli 6.
However, when comparing the databases of different researchers, one can find fast discrepancies with
their rankings of certain foods, which doesn't help to support the validity of that system.
Defendants of the glycemic index explain that one reason for these inconsistencies is the fact that
within the same food group there can be a tremendous variation in the GI. Rice for instance ranges
from 38 - 94 on the glycemic index scale as a result of rice being available as white and brown rice,
and there is short-grain, medium-grain, and long-grain rice, as well as those types of rice that either
do, or do not contain amylose - all having varying effects on the glycemic index.
It is interesting to note the calcium / magnesium ratio for instance also varies tremendously between
white and brown rice, and between short, medium, and long-grain rice.
Hemoglobin A1c (HbA1c) measurements appear to support the notion that low-glycemic index foods
are particularly advantageous for diabetics by reducing measurements by almost ½ of a percentage
point, and thus lessening the risk of developing renal and vascular complications. However, there are
known inconsistencies with the lab tests and their interpretation, and levels can vary up to 1% among
individuals regardless of the glycemic index of the foods consumed.
HbA1c is a lab test that measures the number of glucose molecules attached to hemoglobin over a
period of 90 - 120 days, which is expressed as a percentage, with 3 to 6% considered to be normal,
and lower being better. This gives a better average of blood sugar management with diabetics since
it is averaged over 2 - 3 months, in contrast to the daily high / low glucose fluctuations when measuring
blood sugar.
One of the biggest predicaments surrounding the glycemic index are the inconsistencies with specific
foods -- where the preparation of a particular food, or the ripening process can change the GI as much
as 30%. There is also the total rise versus acceleration in blood glucose, and a lack of actual units or
measurements per food item, and the question remains why some people are affected by the glycemic
index, and why others show little or no response at all. It is also hard to convince anyone that according
to the glycemic index, white table sugar rates "healthier" than a slice of watermelon, a baked potato, or
a bowl of rice.
The Glycemic Load (GL) was developed trying to improve on some of the concerns raised regarding
the glycemic index by calculating the glycemic index of a food item times its carbohydrate content in
grams. It uses a scale similar to the glycemic index where for instance 10 or less is low (good), versus
20 or higher being high (to be avoided). On the glycemic load index, one baked potato ranks 26, one
banana ranks 14, one cup of 2% milk ranks 4, and ½ cup of steamed broccoli ranks 1.
According to glycemic load proponents, the long-term consumption of a diet with a high glycemic load
increases the risk of developing Type II diabetes and elevated levels of C-Reactive Protein (CRP), both
of which increase the risk of developing cardiovascular disease.
By applying the principles of the glycemic load, the Nurses' Health Study concluded that "A diet high
in glycemic load may increase the risk of pancreatic cancer in women who already have an underlying
degree of insulin resistance." An Italian study concluded that "This study supports the hypothesis of a
direct association between glycemic index & glycemic load, and ovarian cancer risk and, consequently,
of a possible role of hyperinsulinemia / insulin resistance in ovarian cancer development."
Of course it is one thing to propose a hypothesis, and it is another thing to actually present concrete
evidence that consuming baked potatoes creates a greater risk in developing these conditions than
consuming plain table sugar.
From a clinical perspective, many individuals clearly have an abnormal response to what is considered
to be high glycemic food sources, and for them, the glycemic index / glycemic load can be somewhat
of a guide and quite helpful. The question remains --- is it really high glycemic foods, or is it the simple
sugar content of these foods? When one analyzes the chemistry of these people, it becomes apparent
that their bodies are simply unable to compensate because of chemical or nutritional shortcomings.
The list of players affecting insulin / glucose metabolism is quite lengthy, and includes manganese,
sodium, chromium, vanadium, biotin, potassium, Vitamin C, Vitamin B6, niacin / niacinamide, various
hormonal interactions, and an individual's weight and physical activity. Other nutrients involved include
magnesium, calcium, germanium, zinc, Vitamin E, folate, PABA, and essential fatty acids (EFAs).
Sodium greatly affects insulin response, and it is along with ascorbic acid and biotin one of the most
important factors to prevent or reduce erratic glucose level changes, including on an in-between meal
basis. Manganese, and to some extent chromium and niacin / niacinamide control glucose response
and liver glycogen storage (Mn), while potassium, Vitamin B6 and Vitamin C either help stabilize, or
interfere with that process, depending on a patient's hypoglycemic or hyperglycemic disposition. (see
also Acu-Cell Disorders "Hypoglycemia").
If one is able to correct and balance these factors, the Glycemic Index becomes meaningless and
can be largely ignored. To a lesser degree the same applies to the Glycemic Load, although its greater
emphasis on the carbohydrate content of specific foods makes it somewhat more valuable for anyone
suffering from any sugar metabolism-related problems, particularly diabetes.
However --- as much as they have become a dinosaur in the eyes of some proponents of low-carb
dieting - discriminating between Simple, Refined, and Complex Carbohydrates is still as important
and relevant as ever, particularly as far as long-term health effects on the entire body are concerned!
Following is a list of complex, refined and simple carbs:
Complex Carbs:
Legumes, such as lentils, peas and beans.
Vegetables, such as beets, broccoli, cabbage, carrots, cauliflower, corn, lettuce, peppers, potatoes.
Grains, nuts and seeds, including whole-grain bread, pasta, cereal and flour.
Refined Carbs:
Most unsweetened, but refined (non-whole-grain) cereal, bread, granola, pasta, general baked goods.
Simple Carbs:
Candy, honey, pop, donuts, sweetened cereal, cakes, sweet fruit, fruit juice, white sugar, brown sugar,
corn syrup, maple syrup, molasses, sucrose, glucose, fructose, dextrose, and other "...ose" variations.
Health Effects of Simple, Refined & Complex Sugar / Carbs:
Medical problems developing as a result of consuming refined or complex carbohydrates are generally
of a digestive nature, such as longer transit time (refined carbs), or abdominal bloating (complex carbs),
or they adversely affect mineral uptake and balance (iron, calcium, zinc...). With the exception of dental
caries that can be linked to the consumption of various types of carbs, medical problems resulting from
ingesting simple carbs (sugar, honey, molasses, syrup, candy, pop, cakes, any sweet / overripe fruit...)
are much more significant:
• In contrast to complex carbs, simple carbs require more resources of specific nutrients such as biotin,
Vitamin C, manganese and chromium.
• Manganese is unaffected by complex carb intake, but simple carbs lower manganese levels in those
with hypoglycemic (low blood sugar) tendencies, and they raise manganese levels in individuals with
an inclination for hyperglycemia (high blood sugar).
• Simple carbs (including fructose from fruit) promote the formation of VLDL triglycerides, while refined
or complex carbs don't, so in contrast to complex carbs, simple carbs raise the risk for cardiovascular
disease.
• Simple carbs decrease omega 3 Essential Fatty Acids (EFAs) and germanium levels (which have
blood thinning properties), and complex carbs support or enhance both.
• Unlike simple carbs, complex carbs are fiber-rich, which:
- improves digestive health and transit time,
- may result in lower absorption / bioavailability of specific minerals, particularly calcium, iron, zinc...
- slows glycogen conversion, which better stabilizes blood sugar.
• Unlike complex carbs, simple carbs (sweets) can cause pain when in contact with exposed dental
roots.
• Simple carbs can promote osteoporosis in trabecular bone through the chromium / parathyroid
mechanism, while complex carbs can promote osteoporosis in cortical bone through a calcium-
lowering effect, which they have in common with high protein / phosphate sources.
• Simple carbs - unlike complex carbs - trigger more medical symptoms such as headaches, fatigue,
depression, drowsiness, skin eruptions, mucus / throat discomfort, or sugar withdrawal symptoms.
• Simple carbs - unlike complex carbs - can be a causative, or contributing factor with mood disorders,
and - particularly with children - behavioral problems. (see also Acu-Cell Disorders "ADD / ADHD"
and Acu-Cell "Chocolate").
• According to some research, simple carbs - unlike complex carbs - promote free radicals.
• In contrast to complex carbs, simple sugar increases the risk of developing pancreatic cancer by
 between 50 - 90% according to Swedish research (2006).
• Simple carbs - unlike complex carbs - effect an opposing change in hyper / hypoglycemics, resulting
in a higher sodium / potassium ratio with hyperglycemics, and a higher potassium / sodium ratio with
hypoglycemics, which can subsequently lead to an increase in blood pressure with the former, and a
decrease in blood pressure with the latter.
• In contrast to complex carbs, ingesting simple carbs reduces the WBC's ability to destroy bacteria
(phagocytosis). In sugar-intolerant types, this can lead to increased pus formation, and in patients
with leukemia to an increased WBC count. There is also an inhibiting effect on the immune system
by the formation of AGE's (advanced glycosylation end product).
In a comparison I did a few years ago of patients who had actual episodes of ischemic heart disease
or strokes, the incidence of elevated VLDL triglycerides versus elevated LDL cholesterol was 2.2:1.
Some reports I have come across by other researchers ranged from 2:1 to as high as 4:1 according
to their statistics or observations, so simple sugar can be considered to be a much bigger culprit with
cardiovascular disease or ischemic stroke than fats.
On the other hand, sodium counteracts the effects of saturated fats and/or transfatty acids, so people
who retain a lot of sodium enjoy a moderate amount of protection from ischemic heart disease or
stroke, but suffer from a greater risk of hemorrhaging stroke or (congestive) heart failure. In contrast,
low aldosterone (low sodium) types are at a much higher risk from the effects of LDL cholesterol and
related problems, but are less prone for high blood pressure-related strokes.
The Satiety Index (SI) is one of the most interesting concepts created by rating foods by their ability
to be more or less satisfying than white bread, which is used as a reference index of 100. Food items
rated less satisfying and filling over a two-hour period following their consumption were given a score
below 100, while food items that were rated more satisfying and filling compared to white bread were
given a score above 100. Dr. Susanne Holt, who developed the satiety index, found that:
• Cakes, donuts and candy bars were among the least filling, averaging about 65 to 70%.
• French fries, breakfast cereals, white pasta, rice, and bananas ranked from about 100 to 150%.
• Cheese with 146% was about 3x more filling than croissants, which were rated at only 47%.
• Eggs, beef, apples, oranges, grapes, brown pasta, whole grain bread and popcorn averaged
from about 150 to 200%.
• Oatmeal and fish ranked 209% and 225% respectively.
• Potatoes were the clear winner with 323% as the most satisfying food.
According to this satiety index, several interesting - and somewhat unexpected discoveries emerged:
• Fat is by far not as satisfying as thought.
• Protein made it into a higher, but not as high as expected category.
• Pastries and most sweets were the least satisfying, which was expected.
• Potatoes (unlike French fries with the fat) were by far the most satisfying foods, which took everyone
by surprise since they rank rather poorly according to the glycemic index and the glycemic load.
Variations of these scores for individuals with different biochemical backgrounds can be expected,
since eating fruit makes some people hungry very quickly, while in contrast to the findings in the study
above, fatty foods do provide longer-lasting satiety for them, however the poorer scores given to donuts
and candy bars certainly supports their reputation of not only being addictive, but the least filling and
satisfying. (see also Acu-Cell "Chocolate").
It is unfortunate that the satiety of these foods was studied for 2 hours only instead of extending the trial
period to perhaps 4-5 hours. This would have more realistically reflected the time in-between meals for
the average person, and so made it more practical to apply the satiety index on a day-to-day basis. ¤
_____________________________
Live Your Life...on your schedule
Look younger. Feel better.
In as little as 4 minutes a day.
http://247fitness.bodybot.hop.clickbank.net
(in reply to David1991)
|
|
|
|
|
RE: crtique please - 1/13/2007 6:44:42 PM
|
|
|
David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
Status: offline
|
wow that took awhile lol. ok so im just as confused as ever except about vegetables being complex carbs. so its saying salt is ok and can be good and bad?? also is whole grain better than whole wheat? and are those breads that say "9 grain" or "12 grain" whole grain breads or is that a seperate thing?
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to optimumhealth)
|
|
|
|
|
RE: crtique please - 1/13/2007 7:17:58 PM
|
|
|
optimumhealth
Posts: 1267
Joined: 11/27/2006
From: Canada
Status: offline
|
One thing that you need to know, is that you will die from sodium defficientcy faster than you will from dehydration.
So salt is good and bad. Like oxygen too much bad, too little bad.
Whole grains are a whole other ball of wax. It is really hard to know what you are getting. The easiest way to determine the quality of the bread or cereal being sold to you as "whole grain" is to check how much fiber it has per serving. This is really all you have to look for. Breads should have a bare minimum of 3g of fiber per slice, if not, put it back. Fiber slow down digestion of carbohydrates, and determines whether or not it spikes your insulin or not. There is a time and place for simple sugars/simple carbs. This time happens twice a day, 1 hour before you workout, and within 1 hour after your workout. By simple carb, I am refering to a piece of fruit, not a doughnut.
I don't think I need to go any further.......does this help??
_____________________________
Live Your Life...on your schedule
Look younger. Feel better.
In as little as 4 minutes a day.
http://247fitness.bodybot.hop.clickbank.net
(in reply to David1991)
|
|
|
|
|
RE: crtique please - 1/13/2007 8:22:21 PM
|
|
|
David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
Status: offline
|
yea thanks, so just look at the fiber? b/c i eat whole wheat and maybe i missed it in ur response but is whole wheat ok then if it has enough fiber?
_____________________________
Duke of the Emancipation Detoxification
my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm
(in reply to optimumhealth)
|
|
|
|
|
RE: crtique please - 1/13/2007 8:44:13 PM
|
|
|
optimumhealth
Posts: 1267
Joined: 11/27/2006
From: Canada
Status: offline
|
Yes.
_____________________________
Live Your Life...on your schedule
Look younger. Feel better.
In as little as 4 minutes a day.
http://247fitness.bodybot.hop.clickbank.net
(in reply to David1991)
|
|
|
|
|
RE: crtique please - 1/14/2007 11:50:52 AM
|
|
|
bowbuilder1
Posts: 3
Joined: 3/19/2006
Status: offline
|
wow I definitly learned a little bit there...So a typical meal plan should involve veggies and not fruit lol so much for my mother telling me to eat more fruit when I was a kid! anyway eating every three hours is my killer I always lose track of time and I would love if you guys posted a list of what you eat in a typical day while cutting I'm always looking for new ideas!
(in reply to optimumhealth)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
