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I have made a list of things I have learned over some time about losing fat (not weight, fat) and cutting. Feel free to correct any of it or add anything to the list. Thanks
1.) A post-workout shake should have: Dextrose, MaltoDextrine and Whey
2.) Fats are not a bad thing, but there is a difference between good and bad fats. Essential Fatty Acids should come from: flax seed oil (about 3~4 teaspoons/day), fatty fish, Fish oil, avocado, Salmon, nuts and flex seeds (which you have to grind up)
3.) Keep your fat intake to under 60 grams each day and limit your saturated fat intake. Avoid hydrogenated Oils, high fructose corn syrup, refined carbs (like white bread) and trans fat completely.
4.) On the glycemic index, low glycemic carbs are the best as they will leave you full and less likely to cheat
Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more
5.) Good sources of Protein include:
-tuna
-salmon
-chicken breast
-egg whites
-lean beef
-turkey breast
-95% lean ground beef
-sirloin steak
- filet mignon
-lean minute steak
- Skim milk
-Oats, nuts, etc
Bad sources of protein:
-Ribeye
-Prime Rib
Good sources of Carbohydrates include:
Starchy and complex
-yams
-sweet potato
-potato
-brown rice
-oats
-wheat or whole grains
6.) Drink a 1 – 1.5 gallons of COLD WATER, since your body needs to heat up, thus increasing your metabolism.
7.) Have 6-7 small meals daily each about 2 hours apart.
8.) Right after working out your body is craving protein and carbs, so drink a protein shake with dextrose (can count as one of your meals). The protein should be Whey Protein Isolate, since it is fast absorbing. It is best to mix with water for faster absorption instead of milk (since milk has casein which is digested slower).
9.) 1 hour after your post workout shake have a solid meal.
10.) Cereal should have an overall sugar content of less then 5 mg (like Cheerios and Rice Chex), good source of insoluble fiber 1-2g (so you feel more full and is good for your colon), no high fructose corn syrup, no fat, and carbs around 26-30g
11.) A E/C/Y stack (epehdra, caffine, yohimbine hcl) is better then a ECA stack
12.) Good sources of insoluble Fiber:
-Whole-wheat products
-What oat
-Corn Bran
-Flax seed
-Vegetables such as green beans, cauliflowers, and potato skins
-Fruit Skins and root vegetable skins.
13.) Fruit with an excellent Thermogenic/Carbohydrate Ratio include: Apples, Blueberries, Grapefruit, Peaches, Strawberries vs. Inferior Thermogenic Effect Fruits: Bananas, Dried Fruit, Raisins, etc., Watermelon
14.) you should have planned cheat meals and you should cycle carbs. Because if you stay on a to restrictive diet your metabolism slows. You’re body is a furnace and food is the coal. More food means your metabolism goes up (i.e. furnace heats up) but too much “coal” and it starts to collect. So essentially you need to eat to lose weight.
15.) Do not work out on a empty stomach first thing in the morning. Rather eat a piece of fruit. Since a piece of fruit reglycongenates your liver which helps in fat utilization. here is a link about it: http://www.parentsurf.com/p/articles/mi_m0KFY/is_7_22/ai_n6170379
16.) Adaptation is your worst enemy when you are cutting as such you should cycle everything including conditioning, lifting, and food by varying intensity, duration, and quantity.
17.) Do not be insanely restrictive, if you are the odds are you will binge and gain the weight right back. the idea is to change your life style.
18.) If you are going to use fat burners do not use them in the begginning. Use them after you have plateaued or stopped losing weight ...this way you got something up yoursleeve for later.
19.) Stay away from sweets and sugars including soda.
20.) Fructose in high amounts can hinder fat and does not get transformed to glycogen, thus doesn’t affect the muscles.
21.) You will want to maintain a high protein intake at a level of one gram per pound of lean body mass. Your carb intake should be reduced and come from complex sources.
22.) When cycling your carbs and calories you should be either +/- 900 from your BathmateR. Adult Male: BathmateR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years). So M-F you get 2,000cals then on sat-sun around 2,900 no more though.
23.) 1g of protein= 4 cals, 1 g of carbs= 4 cals, 1g fat= 9 cals, 1g alcohol= 7 cals.
24.) most people can only lose 1lb-1.5 lbs a week without losing muscle.
25.) In the beginning, you should keep a diet log of what you eat so you can see where you need to improve
26.) Workout wise, you should have reps from 6-10 with about 30 to 1min rest between sets.
1.) A post-workout shake should have: Dextrose, MaltoDextrine and Whey
2.) Fats are not a bad thing, but there is a difference between good and bad fats. Essential Fatty Acids should come from: flax seed oil (about 3~4 teaspoons/day), fatty fish, Fish oil, avocado, Salmon, nuts and flex seeds (which you have to grind up)
3.) Keep your fat intake to under 60 grams each day and limit your saturated fat intake. Avoid hydrogenated Oils, high fructose corn syrup, refined carbs (like white bread) and trans fat completely.
4.) On the glycemic index, low glycemic carbs are the best as they will leave you full and less likely to cheat
Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more
5.) Good sources of Protein include:
-tuna
-salmon
-chicken breast
-egg whites
-lean beef
-turkey breast
-95% lean ground beef
-sirloin steak
- filet mignon
-lean minute steak
- Skim milk
-Oats, nuts, etc
Bad sources of protein:
-Ribeye
-Prime Rib
Good sources of Carbohydrates include:
Starchy and complex
-yams
-sweet potato
-potato
-brown rice
-oats
-wheat or whole grains
6.) Drink a 1 – 1.5 gallons of COLD WATER, since your body needs to heat up, thus increasing your metabolism.
7.) Have 6-7 small meals daily each about 2 hours apart.
8.) Right after working out your body is craving protein and carbs, so drink a protein shake with dextrose (can count as one of your meals). The protein should be Whey Protein Isolate, since it is fast absorbing. It is best to mix with water for faster absorption instead of milk (since milk has casein which is digested slower).
9.) 1 hour after your post workout shake have a solid meal.
10.) Cereal should have an overall sugar content of less then 5 mg (like Cheerios and Rice Chex), good source of insoluble fiber 1-2g (so you feel more full and is good for your colon), no high fructose corn syrup, no fat, and carbs around 26-30g
11.) A E/C/Y stack (epehdra, caffine, yohimbine hcl) is better then a ECA stack
12.) Good sources of insoluble Fiber:
-Whole-wheat products
-What oat
-Corn Bran
-Flax seed
-Vegetables such as green beans, cauliflowers, and potato skins
-Fruit Skins and root vegetable skins.
13.) Fruit with an excellent Thermogenic/Carbohydrate Ratio include: Apples, Blueberries, Grapefruit, Peaches, Strawberries vs. Inferior Thermogenic Effect Fruits: Bananas, Dried Fruit, Raisins, etc., Watermelon
14.) you should have planned cheat meals and you should cycle carbs. Because if you stay on a to restrictive diet your metabolism slows. You’re body is a furnace and food is the coal. More food means your metabolism goes up (i.e. furnace heats up) but too much “coal” and it starts to collect. So essentially you need to eat to lose weight.
15.) Do not work out on a empty stomach first thing in the morning. Rather eat a piece of fruit. Since a piece of fruit reglycongenates your liver which helps in fat utilization. here is a link about it: http://www.parentsurf.com/p/articles/mi_m0KFY/is_7_22/ai_n6170379
16.) Adaptation is your worst enemy when you are cutting as such you should cycle everything including conditioning, lifting, and food by varying intensity, duration, and quantity.
17.) Do not be insanely restrictive, if you are the odds are you will binge and gain the weight right back. the idea is to change your life style.
18.) If you are going to use fat burners do not use them in the begginning. Use them after you have plateaued or stopped losing weight ...this way you got something up yoursleeve for later.
19.) Stay away from sweets and sugars including soda.
20.) Fructose in high amounts can hinder fat and does not get transformed to glycogen, thus doesn’t affect the muscles.
21.) You will want to maintain a high protein intake at a level of one gram per pound of lean body mass. Your carb intake should be reduced and come from complex sources.
22.) When cycling your carbs and calories you should be either +/- 900 from your BathmateR. Adult Male: BathmateR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years). So M-F you get 2,000cals then on sat-sun around 2,900 no more though.
23.) 1g of protein= 4 cals, 1 g of carbs= 4 cals, 1g fat= 9 cals, 1g alcohol= 7 cals.
24.) most people can only lose 1lb-1.5 lbs a week without losing muscle.
25.) In the beginning, you should keep a diet log of what you eat so you can see where you need to improve
26.) Workout wise, you should have reps from 6-10 with about 30 to 1min rest between sets.
