cutting the fat

CLA, flaxseed, codliver oil, ala eating only complex carbs for your carbs mainly raw oatmeal. also dont eat to much carbs unless your trying to grow i only eat 3 huge hand fulls per day myself and i am trying to grow. I am not a huge fan of carbs for growing although most are i personaly dont need them to grow protien works best for me. tribulus will help you make more Testosterone and in turn this will help make muscle that will burn fat. there are a few more sups but i for some reason cant think of the names. So of the mods here will hook you up with a list I think this is right up Bio's ally and he is natural and cutt to hell so he will have some great ideas for you if you can wait for him to get to you.

Nutrition is the key. I will be happy to help you. This is going to be a long message. It really boils down to insulin spikes. I will help you with a training routine after we get the diet together, if you would like that. I am not sure how much you know, so I will just assume that if you know some material, it is nice to hear it again. Whenever a person is not active and eats foods with sugar/glucose, their blood glucose levels rise. That means that the digested carbs are going throughout the bloodstream. The pancreas will secrete insulin. The insulin will latch onto the glucose and take it into the adipose tissue, the fat cells. Insulin is like a glucose shuttle craft. When a person is active and is stimulating muscle fibers, the insulin will bring the carbs into the stimulated muscle fibers. Exercise Physiologists theorize that the way insulin goes directly to a stimulated muscle fiber is through cell communication. Since it is a theory, it has not yet been proven. Timing insulin spikes for workouts can benefit an individual greatly. When carbs go into the muscle fibers, it aids in protein synthesis. This is also known as nutrition timing. Moving forward about carbs...

Carbohydrates are either simple or complex. Complex carbs are going to be your long chains of carbs. Simple carbohydrates are your glucose, fructose, and galactose. These are monosaccharides. Dissacharides are pairs of monosaccharides. Sucrose is an example of a dissacharide, which is also known as table sugar. Polysaccharides are chains of mono/dissacharides. Examples of this would be starches, grains, etc. Polysaccharides are also known as complex carbohydrates. This type of carbohydrate keeps insulin spikes to a minimum because it takes more time to break down the chains of carbs. This is best when a person is trying to lose weight. Moving on to nutrition...

Okay...macomolecules are very important. It is what you eat or use for energy. A jet-plane trip answer to what macromolecules are is this: protein, carbohydrates, lipids (fats), nucleic acids. 1 Calorie = 1 kcal. 1000 calories = 1 Calorie or 1 kcal. That is why on nutrition labels you see the "C" capitalized. Remember the numbers 4, 4, and 9. There are 4 kcal per gram protein, 4 kcal per gram carbohydrate, and 9 kcal per gram of fat. Speaking of fats, there are mainly saturated fats and unsaturated fats. Saturated fats are animal fats and unsaturated are generally plant fats. Of the two fats, unsaturated fats are better. There are essential fatty acids, which are unsaturated fats. There are Omega-3, -6, and -9. The numbers refer to where the kink is in the carbon chain. EFA's are stored in the bone marrow. The RDA recommends the average male your age consume around 2500 kcal per day. Of that total kcal, 50-60% should be carbohydrates, 10-15% should be protein, and less than 30% should be fats. Remember that this is what the general guideline is by the RDA. I personally do not agree with this. I think a person should have way more protein, slightly less carbohydrates, and less fats. Protein is important because it provides nitrogen for muscles, aids in molecular transport, energy, hormonal secretion, and much, much more. Protein is not only for muscles. Proteins will always get used for something. They require more energy to breakdown into other macromolecules the body can use. Using more protein instead of carbs for energy will also help a person lose weight. I personally consume 3000 kcals per day. I also have 60% protein, 40-45% (depends if I am rotating) carbohydrates, 5-10% (depends if I am rotating) fats. With those two percent breakdowns, you should realize that how much of what macromolecule for each person varies on the amount of activity or what their individual goal is. For you, I think that 2200 kcals would be more than sufficient. I would really need more info about you to determine this. The info I would need would be your exact age, weight, and training activity. It does not sound like a high number, but it actually is. The reason why I say that is simple. When you start eating nutrient dense food, the amount of food you actually eat is a lot. I think your percentages should be around 50% protein, 40% carbs, and 10% fats. Moving on...

It is also important for you to be drinking enough water. Water aids in chemical reactions, regulating body temperature, molecular (osmosis) transport, joint lubrication, dilution, filtration, etc. Be sure to increase your water intake to one gallon per day. I personally drink two. The types of carbohydrates you should consume would be your grains. Oatmeal is the best of them all. Brown rice is also a good choice. Vegetables and legumes are another fine choice. For proteins, you want lean meats. Things like chicken, eggs, tuna, salmon, sushi/sashimi, 93/7 or leaner lean ground beef. The fats you want should be mainly through supplementation. This is my personal opinion. You can get Salmon Oil, Flax Seed Oil, etc. I personally like Salmon Oil the best. You can go to GNC and pick up a bottle of 180 softgel capsules for about $12. Of these fats, you will need to add them to the total Caloric intake. Flax seed oil is also a good source of EFA's. I consume the liquid. I shoot it and have a chaser. Some people cannot stand the taste. The softgel capsules will suffice. You will also want to pick up a quality multi-vitamin. I would highly recommend GNC's Mega Men or Ultra Mega Gold for you. It will depend on your age. I can go into detail of why to choose GNC later. I used to work there, I know how and why makes them, I also know a good friend who is going for his masters at Baylor. Baylor researches sport supplements like they are going out of style. You should take the multi with the first and last meal of the day. Fat supps should be taken with meals.

An example of a good meal would be this:

Meal 1 - 12 oz chicken breast with 1/2 cup of brown rice, one Salmon Oil capsule
309 total kcal
65 fat kcal
4g sat fat
11g uns fat
25g carbs
35 protein

Herbs and spices are really going to come in handy. It is best to have five or six meals per day. By keeping the meals small and high, you force the body's thyroid to work. The thyroid controls the metabolism. Metabolism is the speed of chemical reactions within the body. If a person only eats two or three large meals a day, the body burns what it needs. Then it stores the excess food/energy as fat in the adipose tissue or fat cells. If a person is eating five or six meals, the body burns most of what is eaten, and it does not have much to store. This is more effective for losing weight or even gaining muscle. Excess is not always better. If you are allowed to have 2200 kcals per day, you can have 6 meals of 366 kcals each meal. That is actually a lot of food for the average person. This should get the ball rolling significantly. Please ask me as many questions as you want. I will not create a diet plan for you, but I will help you create one. If I give you a diet routine, you do not learn. Although, if I do what I am doing and allow you to create your own plan, you learn why and how it works.

Please do not hesitate to ask me any questions about this subject. I love talking about nutrition, nutrition timing, training, etc. Exercise Science is what my major is, and my minor is Nutrition.

Look at this thread: http://www.freakzonline.com/forums/s...ad.php?t=48663

Damn nice post BiO.... only thing i WANT TO ADD IS 2 THINGS. first he says drink water make sure its water your drinking not gatoraid. also he says the oil taist gross and it does i add it to my protien shakes and not only does it make the shake taist better because it adds taisty fats it makes the protien digest a tad slower. Also since your used to eating only 2k cals per day bring up your cals slowly over a 4 week time frame this will help you keep from storing fats from the cal uppping. I got to say this again BiO Nice post man. I am going to copy and paist that one loved it.

God Damn Bio . I Had To Read The Post Three Times Just To Take It All In Thanks. I Currently Take The Mega Man Vitamin And Checking Out The Nutrition Data Web Site To Calculate All The Numbers. The Meal You Posted Is Very Similar To A Lot Of My Meals. I Drink About A Gallon Of Water A Day From What I Read This Seems To Be Enough. Is This True? I Will Be Picking Up Some Salmon Oil When I Get A Chance Hopefully Next Week To Busy This Weekend I Have My Daughters Birthday Party.

A gallon of water should suffice for any average person who trains with weightlifting. Although there are many variables to that equation. How often do you train? How long of a training session? Intensity? How many meals? Metabolism? Genetics? Supps? The list can go on and on. The average person requires one half of a gallon, which is 64 oz. Like I said, one gallon should suffice. I would recommend drinking more. One and a half gallon would be better.

An example of a good meal would be this:

Meal 1 - 12 oz chicken breast with 1/2 cup of brown rice, one Salmon Oil capsule
309 total kcal
65 fat kcal
4g sat fat
11g uns fat
25g carbs
35 protein

AWESOME POST BIO!!!!

However, just wanted to point out, especially since Tattoo is new to this... these numbers are quite a bit off...

The Meal you mentioned would actually have:
679 total kcal
13 g fat kcal
3.4 g sat fat
(don't have this on hand) uns fat
22.4 g carbs
109 g protein

(These numbers are based on cooked chicken breast... if you are talking 12 oz raw, then the numbers here would be high)

I AM NOT trying to bust your chops... it's just with the unexperienced guy, I don't want him to get confused...

Nice catch SunDevil. I don't know what I was thinking there. I think that I was just throwing in numbers for an example or my mind was off in la la land. 🙂

Alright Bio Here We Go As Far As My Training I Use A 6 Day Split Routine. I Run A Mile Every Morning Before Lifting. On Days I Feel Up To It I Do A Little Something At Night Maybe A Half Of Mile On The Treadmill As Fast As I Can Or Some Additional Weight Lifting. As Far As Supplements Go I Just Drink Protein Shakes And Take Creatine. Trying To Stay As Natural As Possible. I Went To Nutrition Data And My Kcal Count Was 3367. So Should I Eat 6 Meals At 561 Kcal Or A Larger Meal In The Morning Then Divide The Rest Up Through Out The Day. As Far As The Intensity Of My Workouts I Definetly Feel Its Good And It Has Been Working. I Have Seen Some Good Results Over The Past 4 Months.

Tattoo701 I find I lose more fat when I walk on the tread mill as fast as i can still not running and at the treadmills highest incline. I find when sprinting on a treadmill i really only work my lungs and quick flex muscles. That does not seem to burn fat for me. Try the walking on an inclie as fast as you can walk for 45minutes.

Your caloric intake seems kind of high for cutting fat. I would drop it to around 2200-2500 kcals per day. I would recommend not having a larger meal in the morning either. Excess energy will be stored as fat.

one addition to your supplement list I would add Glutamine.Before and after training 10grms.on off days I like morning and evening.Just my .02