RE: For Losing Fat
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RE: For Losing Fat - 7/30/2006 8:23:04 PM
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rus_kid
Posts: 214
Joined: 7/13/2006
From: Canada, Toronto
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Thanks, the perfect article on "How to lose weight step-by-step?"! I'm not sure if its possible but, it would be better if you could summarize this in smaller format, a bit too much to read. For those who really NEED to lose weight, you better keep reading!
_____________________________
Its not what you know, its what you can do that counts!
Age: 18
Height: 5' 7"
Weight: 165 lb
Current Status: Bulking
(in reply to TIHulk)
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RE: For Losing Fat - 9/3/2006 7:19:56 PM
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AdamScott
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From: England
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Sounds complicated.
(in reply to TIHulk)
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RE: For Losing Fat - 9/4/2006 11:18:33 AM
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mholly1973
Posts: 143
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quote:
ORIGINAL: AdamScott
Sounds complicated.
nothing that has a great reward is ever easy. thats why its easier to get fat then it is to stay fit.
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RE: For Losing Fat - 9/4/2006 6:20:11 PM
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AdamScott
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From: England
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A true point.
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RE: For Losing Fat - 9/6/2006 10:47:49 AM
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Joromir
Posts: 26
Joined: 7/7/2006
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Dan, I think your article is amazing, and I've been following it for a few weeks now with very positive results. The question I have is this, and maybe it belongs in the supplement category, how do you feel about Ultimate Orange as a thermogenic? It was just re-released in the market, and I was wondering if you had any info regarding this product?
Thanks
(in reply to danmirage)
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RE: For Losing Fat - 9/6/2006 11:20:18 AM
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Joromir
Posts: 26
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Yes, that's the one. I used to use it back in the 90's before ephedra was taken off of the market. Once again I apologize for seeming off topic, but I figured it may fit in with my workout program as an energy booster and thermogenic. Thanks again Dan.
(in reply to danmirage)
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RE: For Losing Fat - 9/6/2006 11:31:47 AM
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danmirage
Posts: 6300
Joined: 11/20/2005
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Thats some pricey orange flavored caffeine.
If you have trouble with energy in workouts...then you have other problems...however if you are cutting and low energy...I don't think that is all that special, but with 300mg of caffeine your eyeballs will be quivering. ("With more explosive power than 7 shots of espresso...")
It is odd that they add these sugars:
-Quadracarb - 7.86 grams
(maltodextrin, sucrose, dextrose, fructose)
And only report 4 grams of sugars on the nutrient label....???
This is a stimulant drink not an energy drink.
Anyway over priced, over caffeinated and over hyped.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Joromir)
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RE: For Losing Fat - 9/6/2006 12:05:46 PM
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Joromir
Posts: 26
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Thanks a lot Dan, you probably just saved me some cash.
(in reply to danmirage)
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RE: For Losing Fat - 9/8/2006 9:26:00 PM
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claus
Posts: 57
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so how many times a week should we do cardio? and weightlifting? (looking for fat loss and muscle gains)
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RE: For Losing Fat - 9/8/2006 9:58:52 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
so how many times a week should we do cardio? and weightlifting? (looking for fat loss and muscle gains)
Let me first say that the answer to that is not a single answer that applies to everyone.
I have to do an in depth assessment when I work with a person to determine what will get them the fastest results...and it is different for everyone.
So much depends on your history, your ability to recover, your genetics and phenotype...your exact goal, etc.
That said..If the goal is fat loss with the possibility of muscle gains...
...you would want to resistance train the whole body 2-3 times in a week.
You want to do only as much cardio as you need to to keep dropping fat.
However, you want to reach your fat goal in a reasonable time frame if it is the primary goal...so you should be progressing toward that goal weekly.
You want to use resistance training to create a higher oxidative balance in the muscle if your primary concern is fat loss and not gaining/retaining muscle. Also, the hormonal release from resistance training supports fat loss.
You want to maintain sufficient glycolytic (Type IIb) muscle stimulation so that muscle mass is not lost of the goal is also muscle retention and gain while cutting.
I hope that helps you to answer the questions you have for yourself..
If you need guidence...direct me (via pm) to a thread where you discuss your training and diet and I can give you more specific cues based on your personal situation.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to claus)
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RE: For Losing Fat - 9/9/2006 3:22:16 PM
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TIHulk
Posts: 638
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I like how you further organized & added to this great article! 
I'm going to start cutting in little over a month and I'm revising my old cutting routine...
We've discussed this earlier, however, to further recap & as thing may have changed...
Considering I go on a low carb diet, only eating 300 kcal of starchy complex carbs in the morning split up in 2 meals (150 kcal each, half a cup of oatmeal each) + fibrous complex carbs from (mostly) green vegetables...
quote:
All carb sugar is not equal. Table sugar does not replenish glucose in muscle as would a banana.
The ideal thing to sip post workout would contain a 1:1 glucose(dextrose):fructose mixture.
Most of the sugars in Juice are sucrose...
With Orange juice the total sugars of 20 g per cup of 25 G total carbs S:F:G =10:5:5
With Orange fruit the total sugars of 17 g per 25 grams of total carbs S:F:G = 8.5:4.5:4
With Banana the total sugars of 13g to 25 g total carbs S:F:G = 2:5.5:5.5
For comparison...The orange juice would deposit 10 grams (the sucrose) either to immediate energy use or to easy fat storage, the orange 8.5 grams and the banana 2 grams. The F and G go to replenish muscle and liver glycogen stores. Which the banana does more efficiently.
See how not all fruits are created equal?
Can you use the juice? Yes. Is it ideal? Depends on your body's use of energy. But if you do, dilute it 50% so sipping gives you more water...that way it will pass through digestion faster!
1) I workout (15-20 mins) after waking, in a fasted state (only bcaa's before & after) I weight lift for about 30-45 mins and I do cardio for about 30-45 min thereafter... Should I incorporate a banana pre & post, only post or not at all & why?... If I should, what size (small, medium or big) banana should I incorporate & how ripe (green, yellow or dark yellow etc.)... If I shouldn't, should I incorporate some other fruit or none at all?
2) Instead of carbing up & upping my calories twice a week as I used to, I'm planning on carbing up & upping my calories once a week... When I used to carb up I used to eat brown rice as my added carb source... Which is better, brown rice or sweet potato (I've checked the GI for both but different sources give different numbers)?
3) I was planning on adding in a protein "snack" before I go to bed to help prevent protein breakdown which naturally occurs during sleep... Do you recommend I do this?... If so, do you think cottage cheese (casein) is a good choice?... If so, how much & how long before I go to bed? If not, what would you recommend, how much & how long before I go to bed?
4) Do you recommend I drink 1 cup of skim milk with my first or second meal or should I avoid this while cutting (and drink it on my carb up day once a week)?
5) Should I eat one egg yolk a day or at least one a week? How many egg whites & yolks do you eat daily?
6) I eat green vegetables throughout the day, should I avoid tomatoes (~4g carbs)?... If so, should I also avoid red peppers (~6g carbs) & just stick to green vegetables? If not, when should I eat these red vegetables?
7) How many teaspoon/s of fish oil/cod liver oil/flaxseed oil should I take daily and when?
8) Which is better turkey breast or chicken breast? Which is better turkey breast or lean meat?
9) How many sticks (or oz.) of celery or broccoli should I eat along with a lean protein per meal?
10) I have the following BF% measuring devices...
A) Tanita Body Fat Scale:
B) Omron Body Fat Analyzer:
C) AccuMeasure Digital Body Fat Caliper:
D) Accumeasure MyoTape Body Tape Measure:
... A & B are definitely not accurate, C from what I hear is accurate, however, I don't do it properly, hence, I end up with skewed results... How accurate is the tape measure test (abs, neck, height & weight) with measurements taken with D? Or would you recommend otherwise?
Thanks for replying in advance! 
< Message edited by TIHulk -- 9/9/2006 3:28:57 PM >
(in reply to TIHulk)
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RE: For Losing Fat - 9/9/2006 5:41:50 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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ooo..well starting from the bottom..C will be most accurate...can you get just the measures of the pinches...you should be able to compare them month to month.
Use D to measure changes in circumferencial measures of your body.
A-B-D are all innacurate in different ways.
quote:
1) I workout (15-20 mins) after waking, in a fasted state (only bcaa's before & after) I weight lift for about 30-45 mins and I do cardio for about 30-45 min thereafter... Should I incorporate a banana pre & post, only post or not at all & why?... If I should, what size (small, medium or big) banana should I incorporate & how ripe (green, yellow or dark yellow etc.)... If I shouldn't, should I incorporate some other fruit or none at all?
I would do the cardio in the am then eat....and do the resistance training another time when you have restored glycogen. If you train muscle in a glycogen depleted state..and since TYpe IIb muscle is glycogen dependant...breaking down muscle would be the source of glycogen...if you break down muscle...you cripple your fat burning machinery.
quote:
2) Instead of carbing up & upping my calories twice a week as I used to, I'm planning on carbing up & upping my calories once a week... When I used to carb up I used to eat brown rice as my added carb source... Which is better, brown rice or sweet potato (I've checked the GI for both but different sources give different numbers)?
Both good. GI is only for foods consumed by themselves.
quote:
3) I was planning on adding in a protein "snack" before I go to bed to help prevent protein breakdown which naturally occurs during sleep... Do you recommend I do this?... If so, do you think cottage cheese (casein) is a good choice?... If so, how much & how long before I go to bed? If not, what would you recommend, how much & how long before I go to bed?
How long before is a factor of your particualr digestion. I do recommend a veggie with that and a carb. A whole meal will last even longer. The amount of food should fit your meal plan.
quote:
4) Do you recommend I drink 1 cup of skim milk with my first or second meal or should I avoid this while cutting (and drink it on my carb up day once a week)?
Well, once a week is ok...
quote:
5) Should I eat one egg yolk a day or at least one a week? How many egg whites & yolks do you eat daily?
Depends on your meal plan. But 1 yolk for every 4 whites.
quote:
6) I eat green vegetables throughout the day, should I avoid tomatoes (~4g carbs)?... If so, should I also avoid red peppers (~6g carbs) & just stick to green vegetables? If not, when should I eat these red vegetables?
Get a variety of colors and veggies. Tomatoes are a starchy carb. So consider them as such. Rep peppers are fine as a veggie. You have a problem with red and lycopene?
quote:
7) How many teaspoon/s of fish oil/cod liver oil/flaxseed oil should I take daily and when?
Depends on your calories in and tolerence for % fat in the diet. 2, in the first meals is reasonable.
quote:
8) Which is better turkey breast or chicken breast? Which is better turkey breast or lean meat? They are all reasonable variety choices for cutting.
quote:
9) How many sticks (or oz.) of celery or broccoli should I eat along with a lean protein per meal?
Depends on the portion of the lean protein and carb and on your tolerence for fiber. Equal sized portions is middle of the road.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TIHulk)
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RE: For Losing Fat - 9/9/2006 6:13:23 PM
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TIHulk
Posts: 638
Status: offline
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quote:
Use D to measure changes in circumferencial measures of your body.
A-B-D are all innacurate in different ways.
1) How is D inaccurate?... How close is it to being accurate?
quote:
I would do the cardio in the am then eat....and do the resistance training another time when you have restored glycogen. If you train muscle in a glycogen depleted state..and since TYpe IIb muscle is glycogen dependant...breaking down muscle would be the source of glycogen...if you break down muscle...you cripple your fat burning machinery.
2) How about Type I muscle fibers? At this time, the only way I can do it is together or I would have to take one of them out...
3) Should I incorporate a banana pre & post, only post or not at all & why?... If I should, what size (small, medium or big) banana should I incorporate & how ripe (green, yellow or dark yellow etc.)... If I shouldn't, should I incorporate some other fruit or none at all?
quote:
How long before is a factor of your particualr digestion. I do recommend a veggie with that and a carb. A whole meal will last even longer. The amount of food should fit your meal plan.
4) How long before you go to sleep do you eat?
5) Would a lean protein like chicken breast last longer than cottage cheese (casein)?
6) Should I avoid cottage cheese (casein) while cutting?
quote:
Well, once a week is ok...
7) Which would be better once a week, cottage cheese (casein) or skim milk?
quote:
Depends on your meal plan. But 1 yolk for every 4 whites.
8) How many egg whites & yolks do you eat daily?
quote:
Get a variety of colors and veggies. Tomatoes are a starchy carb. So consider them as such. Rep peppers are fine as a veggie. You have a problem with red and lycopene?
Nope... I just didn't want the extra carbs from red peppers...
9) Should I just stick to green vegetables?
quote:
Depends on your calories in and tolerence for % fat in the diet. 2, in the first meals is reasonable.
10) I'm planning on taking 3 teaspoons (~15ml=~1tbspn), one of each=fish oil/cod liver oil/flaxseed oil, do you advise against this?
11) Out of the 6 meals I eat daily, in which ones should I incorporate these EFA's? (1, 3, 6?)
quote:
Depends on the portion of the lean protein and carb and on your tolerence for fiber. Equal sized portions is middle of the road.
6oz of lean protein & no starchy complex carbs...
12) Around how many do you eat?
< Message edited by TIHulk -- 9/9/2006 6:16:19 PM >
(in reply to danmirage)
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RE: For Losing Fat - 9/9/2006 6:37:45 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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quote:
1) How is D inaccurate?... How close is it to being accurate?
If you use it this way "How accurate is the tape measure test (abs, neck, height & weight) with measurements taken with D?" it is not very accurate for us muscle types...its a general guess but not very consistent because you are intentionally messing eith the size of your muscle!!
quote:
2) How about Type I muscle fibers? At this time, the only way I can do it is together or I would have to take one of them out...
Type one is what you use for cardio type repetitive movements.
Then wake up 45 minutes earlier and get a PWO in! THen resistance train..then cardio...
quote:
3) Should I incorporate a banana pre & post, only post or not at all & why?... If I should, what size (small, medium or big) banana should I incorporate & how ripe (green, yellow or dark yellow etc.)... If I shouldn't, should I incorporate some other fruit or none at all?
Depends on your tolerence for simple carbs. Everyone is different in the chemistry department. If you tolerate the carbs then have with the PWO.
quote:
4) Would a lean protein like chicken breast last longer than cottage cheese (casein)?
A whole meal might last longer overall. cottage cheese (casein) is ok as a protein but watch the carbs.
quote:
5) Should I avoid cottage cheese (casein) while cutting?
I would if you have any sensitivity to milk products.
quote:
6) Which would be better once a week, cottage cheese (casein) or skim milk?
Does not matter. Same same.
quote:
7) How many egg whites & yolks do you eat daily?
Depends on my diet and such...none right now. Eggs can develop into an allergy so I am careful with them.
quote:
Nope... I just didn't want the extra carbs from red peppers...
8) Should I just stick to green vegetables?
Those are vegetable carbs! You need lots of colors in your diet...red, yellow, green, blue, white, purple...variety variety
quote:
9) I'm planning on taking 3 teaspoons (~15ml=~1tbspn), one of each=fish oil/cod liver oil/flaxseed oil, do you advise against this?
Cod liver oil would be best if you don't get enough sun...otherwise the other two are fine.
quote:
10) Out of the 6 meals I eat daily, in which ones should I incorporate these EFA's? (1, 3, 6?)
The ones that it fits best in..1..yes! the other two just allocate calories and adjsut for nutrient ratios.
quote:
6oz of lean protein & no carbs...
Forget the word carb..lets talk starch or fiber...we were discussing How much fiber should be in those meals!
quote:
11) Around how many do you eat?
How many what? You can see my diet here:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Go to 8/13/06 to see my last diet post.
Keep in mind I am bulking!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to TIHulk)
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RE: For Losing Fat - 9/9/2006 10:00:33 PM
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TIHulk
Posts: 638
Status: offline
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quote:
Type one is what you use for cardio type repetitive movements.
Then wake up 45 minutes earlier and get a PWO in! THen resistance train..then cardio...
Can you rephrase that... "Then wake up 45 minutes earlier and get a PWO in! THen resistance train..then cardio..." ???
quote:
You can see my diet here:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Go to 8/13/06 to see my last diet post.
Keep in mind I am bulking!
That's gold... Best of luck!
(in reply to danmirage)
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