RE: For Losing Fat
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RE: For Losing Fat - 9/12/2006 9:58:43 PM
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TIHulk
Posts: 638
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quote:
ORIGINAL: danmirage
quote:
HGH increaser
That is not a supported statement.
Yep, I've read about this...
"L-Arginine
The effect of L-arginine on the release of HGH was studied at the University of Virginia. Researchers concluded that arginine assists the positive HGH-releasing effect of exercise by limiting somatostatin release.
Large amounts of arginine have been used successfully with another amino acid, ornithine, to increase HGH release. Ornithine is manufactured in the body when arginine is used during the production of urea. These two amino acids may promote muscle building by increasing HGH and insulin.
However, the amount of arginine used in the study, 13 grams, caused gastrointestinal problems.
The bottom line on arginine as a viable HGH release agent is not complete. For example, one study from UCLA shows that arginine produces no increase in HGH with exercise and actually may impair HGH release during weight training, (Oral arginine does not stimulate basal or augment exercise-induced GH secretion in either young or old adults, 1999, Marcell).
Arginine can inflame cold sores. Arginine has no known drug interactions published at this time. However, adults using lysine for the treatment of cold sores (inflamed by stress and sun exposure) may not want to use arginine during the treatment phase because arginine can stimulate the virus that causes cold sores.
Arginine does have one noteworthy side effect. It produces nitric oxide - a key amino acid used in herbal formula Viagra alternatives. You may want to keep this in mind the next time an herbal potency ad comes on TV - you may already have a key ingredient on your vitamin shelf."
Source: http://www.hghmagazine.com/archives/l-arginine.html
Thanks! 
< Message edited by TIHulk -- 9/13/2006 12:53:15 PM >
(in reply to danmirage)
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RE: For Losing Fat - 9/13/2006 12:52:31 PM
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TIHulk
Posts: 638
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1) Why’d you choose Creatine Mono instead of CEE? Did you see results while using Creatine Mono? Any health problems since starting?
2) If I take one (2 a day) MultiVitamins for breakfast, when would you recommend I take the second? (How many hours apart?)
Thanks!
< Message edited by TIHulk -- 9/13/2006 1:07:21 PM >
(in reply to TIHulk)
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RE: For Losing Fat - 9/13/2006 1:33:50 PM
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danmirage
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quote:
1) Why’d you choose Creatine Mono instead of CEE? Did you see results while using Creatine Mono? Any health problems since starting?
Simple...CEE is made up science. There is NO science behind it and all the claims have no basis.
Mono has over 300 published studies, it works, there are no problems with absorbtion as claimed...mono is lower priced...the others are "Designer" and so higher priced for less product.
quote:
2) If I take one (2 a day) MultiVitamins for breakfast, when would you recommend I take the second? (How many hours apart?)
You noted Adam is a 3-a-day...so for a 3, you can take em with meal 1-3-5..but not within 3 hours of bed.
With a 2-a-day...some specify how far apart. Otherwise meal 1 and 3 is fine...if you are bombed all day..then both a meal 1 is also fine unless it says otherwise.
Cheers
_____________________________
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 - 10/2/2006 5:37:49 PM
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rucknmaul
Posts: 225
Joined: 3/9/2006
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How bad is nonfat milk, because of the sugars?
cause i usually drink a lot of milk, and also its an old school belief that milk is king (or queen i guess, im not feminist)
_____________________________
i am constantly learning
i will enter a natural bb comp
i will come in a close to 200 lbs as possible
i am current around 210
(in reply to danmirage)
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RE: For Losing Fat - 12/3/2006 1:11:53 AM
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Gonz717
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great advice thx
(in reply to TIHulk)
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RE: For Losing Fat - 12/28/2006 7:07:38 PM
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womanwonder
Posts: 60
Joined: 12/17/2005
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Hi Dan,
I really enjoyed this topic as I am trying to lose fat and gain muscle............ive been off my diet for about a month now and I am ready to hit it agian...........im hoping to compete my first bb competition for women in the spring, alot of things on here are greek to me, but alot of it I undertstand a little bit. I wish you was helping me on my diet. Im just really stupid when it comes to all of this.Im training really hard and I have a personal trainer I see once a week. He is my first sponsor. Things have changed so much for me the last few months. Im working 2 part times jobs now and it makes it really difficult. But, I make it to the gym without fail. The gym keeps me going.............Thanks ,
Tam
_____________________________
http://sports.groups.yahoo.com/group/womanwonder/
(in reply to danmirage)
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RE: For Losing Fat - 12/28/2006 11:43:13 PM
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danmirage
Posts: 6300
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Hey Tam!!!
That pic!
AWESOME ARMS, BACK, AND SHOULDERS!
What a change!
Well, I will keep this general.
You need to look at the timeline you are talking about.
When is your contest. (Hopefully a natural, drug tested event!)
Then you work backwards.
How many weeks...
(Lets say 30 weeks)
You want to give yourself a certain amount of time to cut...
Based on where you are now and project you will be...
(Lets say you'll cut for 10 weeks)
That cut is a period of gradual adjustment in diet and training to drop fat and maintain muscle quality and size.
The last few weeks will be adjusting and manipulating to fine tune..including how much water you will be holding the day of the show.
Posing, etc will become a regular part of your cool down and on some off days it will be your training.
Before that, (the other 20 weeks) you have time to put on quality muscle and refine what you have.
You ID and work on balance and symetry...work on any weak spots.
Lets say you plan 2 cycles of 10 weeks, 9 weeks training and 1 week off before you go into the pre-contest "cutting"
This is not the only way to do this, it is simply a framework to look at your training and nutrition.
It is not a bad idea to look at what the quality of athlete in the contest you are entering is...and what type of physique you are aiming for.
In those 20 weeks, your diet and training will determine (for the most part) how your physique changes.
There are other factors such as rest and relaxation, recovery, mental preparation, etc...
The main thing is to ENJOY yourself. There are parts of training for a show that can test you...just enjoy the process.
In simple terms..for the diet...
You want to start eating in a manner that always leaves you satisfied for 3+ hours.
You should never really get hungry.
You eat by the clock.
Drink water by the clock.
You want to eat balanced meals as described.
You want to insure you get optimal nutrition plus extra antioxidants and some other nutrients depending on how you are responding.
Ok, you can read the article to find where to start, you can simply figure your own current calories and use that as a start.
You should track your body stats as described in the article on a weekly basis...also include bi-weekly pictures.
Same day, same time.
You will need to insure that you are gaining muscle and you do this by taking and comparing the measurements!
The end of the Losing Fat post describes what you do with the measurements!
There are meal ideas, but you can simply use that as a template.
You can use a program to create weekly menu's to insure you get all the nutrition you need and that you KNOW what you are eating so you can adjust and get the results you want.
The first few weeks you will be changing the plan every week until you hit a sweet spot...then you make minor adjustments weekly or as needed.
I have sometimes gone 3 weeks with 1-2 pound muscle gains and no fat gains before I plateau.
You can look at my training journal to see a years worth of work to get an idea of the adjustments in training and diet.
Beyond that, do your homework. Then ask questions and post everything to refine it.
You are doing great!
< Message edited by danmirage -- 12/28/2006 11:45:25 PM >
_____________________________
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 womanwonder)
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RE: For Losing Fat - 12/29/2006 6:49:53 AM
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womanwonder
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Hi Dan!
Man it sounds so complicated, But with your help I know i can figure it out. I will be competeing in June I believe at the reginal level here in arkansas. I will do my best to read your journal tonight when i return from training in arkadelphia...........Got to run ................Thanks Dan......oh and how are your goals going?
_____________________________
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(in reply to danmirage)
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RE: For Losing Fat - 12/29/2006 10:03:44 PM
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chango
Posts: 34
Joined: 4/22/2006
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Hi Dan,
I'm curious to know what your thoughts are on Sugar substitues like Splenda or Equal. I have to have a cup (or 2) of coffe in the morning and have used splenda and Skim Milk as a substitute for cream and sugar. i'm going to eliminate skim milk all together for Jan.
(in reply to womanwonder)
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RE: For Losing Fat - 12/30/2006 3:42:55 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
Hi Dan!
Man it sounds so complicated, But with your help I know i can figure it out. I will be competeing in June I believe at the reginal level here in arkansas. I will do my best to read your journal tonight when i return from training in arkadelphia...........Got to run ................Thanks Dan......oh and how are your goals going
Just take baby steps!
How much do you eat now at maintenance?
My goals...I am working on finishing my degree in Sports Nutrition and Exercise Physiology...
I am at maintenance while travelling and will continue to gain muscle when I settle!
CHANGO!!!!
quote:
I have to have
Doctors orders?
You probably need to taper off the coffee and then take a whole week off.
Eat a real breakfast!
Coffee is a stimulant, food provides energy.
The down side of stimulants is adrenal exhaustion...which feels like a drop in energy!
You get addicted to more and more coffee because you adapt and then need more.
When you return to coffee, there will be a brief boost in fat loss.
Then yuo will adapt again.
Anyway, I am against all those artificial sweeteners.
Beside my basic recommendation of avoidance of them for people...they make me sick...and they have issues.
The way to lose fat is not to avoid things (skim milk) as much as to plan for and get what you need!
_____________________________
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 chango)
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RE: For Losing Fat - 12/31/2006 9:08:16 AM
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womanwonder
Posts: 60
Joined: 12/17/2005
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Hi Dan,
I was reading your journal last night, Im curoius, when u say you was hit by a car 2 differant times. Does that mean while driving? Or was you a pedistrain?
I started back on my high protien low fat diet 2 days ago. I was trying to figure out the formula to lose fat and gain muscle at the same time. I weigh 148 pounds right now. Im 5"6 1/2 inches tall. And my current body fat is 24.9% Im 43 years old this month. I came up with 1,480 calories a day. I want to go with the protien 25 % carbs 45% and fat 30% and see what happens. I ended up getting 92.5 protiens,166.5 carbs, and 49.3 Fats per day. Did I figure that right?
And I need a good abs exercise for lower abs? All my fat concentrates right in my lower abs.
I have a trainer, but he encourages me to do research online as well. And tells me to talk to other bbs as well.
OH,I also wanted to say........Your an ANIMAL! hehehe Seroiusly your looking great. When will you compete and where? I wish I could come and watch.
Well, My dryer buzzed. Got to run for now.
Thanks Dan,
Tam
_____________________________
http://sports.groups.yahoo.com/group/womanwonder/
(in reply to danmirage)
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RE: For Losing Fat - 12/31/2006 12:25:39 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
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quote:
I was reading your journal last night, Im curoius, when u say you was hit by a car 2 differant times. Does that mean while driving? Or was you a pedistrain?
Those two time I was on a racing bicycle
quote:
I started back on my high protien low fat diet 2 days ago. I was trying to figure out the formula to lose fat and gain muscle at the same time. I weigh 148 pounds right now. Im 5"6 1/2 inches tall. And my current body fat is 24.9% Im 43 years old this month. I came up with 1,480 calories a day.
Focus mainly on muscle gain at the moment...with minimal fat gain and perhaps fat loss.
quote:
I want to go with the protien 25 % carbs 45% and fat 30% and see what happens. I ended up getting 92.5 protiens,166.5 carbs, and 49.3 Fats per day. Did I figure that right?
1480 calories
25%= (1480*.25) / 4= 92.5 grams protein
45% = (1480*.45)/4=166.5 grams carbs
30%= (1480*.30)/9 = 49.3
Yup
That is good place to start.
Make a meal plan for that with meals every 3 - 3 1/2 hours
Plus P/PWO nutrition
Make a training program factoring in regular progression
Go a week and observe the results...you should either gain musce and lose fat and stay the same weight, or gain muscle.
quote:
And I need a good abs exercise for lower abs? All my fat concentrates right in my lower abs.
Ab exercises do not burn fat in the abs. You can not spot reduce.
Hanging/suspended leg lifts will hit the abs there.
Lastly...what is your target competition weight and BF%
What weight class will you aim to compete in?
What does that mean in terms of pounds of muslce and pounds of fat?
THAT is your ultimate goal.
Start finding pics of athletes in the same height/weight class to look at!
_____________________________
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 womanwonder)
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RE: For Losing Fat - 12/31/2006 4:14:16 PM
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chango
Posts: 34
Joined: 4/22/2006
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Thanks for the advice Dan. I'm going to give up caffine for 2 weeks and see how it goes.
I'm trying to reduce my waistline to a size 32. Tuesday I'm getting checked (BF% measurments, etc..) by a trainer at my club and see what progress I've made since my last check. His "15 years" worth experience said I should be in the high teens BF% based on the eyeball test. Perhaps I can direct you to a thread I might start or PM for some pointers and consultation?
I have 2 questions:
1) Since I'm going to eliminate all sugars this month, is 1tsp of honey in a post workout shake good for replacing glycogen and transporting creatine while loosing wieght? I put 2 scoops ON 100% Whey, a banana, tsp creatine, 1tsp l-glutamine in a blender and take 2 tabs of BCAA and 2 Tabs of L-argine as a post workout meal. 90min later I have a real one.
2)Is doing cardio in the morning better than doing it post-workout if my goal is to reduce bodyfat. I go for about 45-50min and use multiple machines. I don't keep track of my HBPM but when I tally the calories, the machines say I've lost a total 600-650.
On a side note, I remeber reading on this board that running is "the best cardio" and over the last 2 months I've incrementally added more distance so that now I can run 3 miles in 30min. Since I don't want to go over my 45min threshold I'm increasing my velocity. I sucesfully ran a mile in 8 min this friday and did my normal 2 miles in 20. I was wiped out afterwards. Is this a good way of incresing intensity?
Thanx a million.
< Message edited by chango -- 12/31/2006 4:19:04 PM >
(in reply to danmirage)
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RE: For Losing Fat - 12/31/2006 4:26:32 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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quote:
Perhaps I can direct you to a thread I might start or PM for some pointers and consultation?
Start a new thread and PM me the location when you have questions!
I have 2 questions:
quote:
1) Since I'm going to eliminate all sugars this month, is 1tsp of honey in a post workout shake good for replacing glycogen and transporting creatine while loosing wieght? I put 2 scoops ON 100% Whey, a banana, tsp creatine, 1tsp l-glutamine in a blender and take 2 tabs of BCAA and 2 Tabs of L-argine as a post workout meal. 90min later I have a real one.
For fat loss...you might want to drop honey entirely...also drop the fruit if you are struggling with losing more fat.
L-Arganine 1 hour pre workout might be better.
quote:
2)Is doing cardio in the morning better than doing it post-workout if my goal is to reduce bodyfat. I go for about 45-50min and use multiple machines. I don't keep much track of my HBPM but when I tally the calories the machines say I've lost a total 600-650.
Forget the machine numbers. Bogus.
Either is fine as long as in the AM you do it immediatly...and use BCAA to preserve muscle.
quote:
On a side note I remebering reading on this board that running is "the best cardio" over the last 2 months I've incrementally added more distance so that now I can run 3 miles in 30min. Since I don't want to go over my 45min threshold I'm increasing my velocity. I sucesfully ran a mile in 8 min this friday and did my normal 2 miles in 20. I was wiped out afterwards. Is this a good way of incresing intensity?
The best cardio is A) the one you hate the least and B) the one that you are not acclimated to.
Thats fine...also try intervals...sprints
_____________________________
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 chango)
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RE: For Losing Fat - 1/7/2007 3:39:38 PM
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chango
Posts: 34
Joined: 4/22/2006
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Dan,
You mention that spot reduction is a myth and loosing muscle disrupts the fat burning machinery, so wouldn't the logical conclusion be that ab work (coupled with healthy diet/ cardio) will accelerate the fatburning around the belly since the ab muscles are getting stronger???
(in reply to danmirage)
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RE: For Losing Fat - 1/7/2007 10:04:11 PM
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danmirage
Posts: 6300
Joined: 11/20/2005
Status: offline
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quote:
wouldn't the logical conclusion be that ab work (coupled with healthy diet/ cardio) will accelerate the fatburning around the belly since the ab muscles are getting stronger???
Nope. The body recruits fat to make up energy needs EQUALLY from all over the body.
It simply does not get the fat it will burn for energy in a given muscle from the same area as the muscle.
So, working the biceps does not cause arm fat to burn. The fat which will be used for energy by the biceps will come from all over the body.
The body DOES selectively STORE fat in certain areas depending on various factors...but that is another story!
_____________________________
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 chango)
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