May 28, 2009
Hey Sam, just following up on our discussion at the gym today. I really want to bust that last 15 pound barrier. My progress has been steady; 22 lbs in the four months I’ve been at the gym. I’ve lost a total of 90 lbs since August. Not sure how much of that weight was actually muscle.
I’ve gained strength and certainly muscle (my readings on the hand held machine are a little confusing). As you pointed out I’d like to get rid of the belly fat before summer.
Can you send me a strict diet I can follow, and commit to, that will get me there without muscle wasting?
I weight train 3 days per week and do 20-30 minutes of cardio those days. I do an hour of cardio on off days usually three days per week.
My current diet is basically “clean foods”, protein drinks/bars, (five meals per day usually less than 2000 cals per day) and of course periodic (every 7-10days) cheat meals.
I take Creatine on work out days and L -Arginine twice every day. Im satisfied with my progress but of course a little impatient. I wish I was 15 years younger probably wouldn’t be an issue!
Like we discussed earlier today to get the last 10-15 stubborn pounds off you should really buckle down and confuse your body.
Here is my secrets to getting the last 10-15 stubborn fat pounds off.
When I was competing back in the day this is exactly what I did to get rid of the last bit of my belly fat. I used this method to get as low as 3% body fat one year.
Now I warn you this is not what I recommend to my clients. I always recommend that they follow a sensible eating plan.
The best question to always ask yourself is “Can I follow this the rest of my life?”
If the answer is no then that means that, the program in question will only produce temporary results.
This is exactly why you see bodybuilders look amazing at the day of the show BUT if you see them couple of weeks later they don’t look a thing like they did at the day of the contest. And that’s exactly what we don’t want.
Having said that, we live in a vane world. A world that we are constantly judged by the way we look on the outside. So without further ado here is a good way to get ready for an event, pool party or whatever you are getting ready for.
1) Ok now it’s time to get rid of all the protein bars. I recently saw a study that concluded that none of the bars’ nutritional labels matched what it claimed. For example if it said it had 10 grams of sugar, it actually had 15.
2) I would replace the creatine with glutamine and I would put 10-15 grams glutamine in my protein shakes 2-3x/day. Glutamine is essential for recovery and it prevents muscle loss during caloric restriction. Remember we want to lose fat and NOT muscle.
3) L-Arginine is not good or bad(I think it’s unnecessary). Instead I recommend getting Flaxseed oil and add a teaspoon to your protein shakes 2-3x/day on your low carb days. It is essential to take essential fats since we are limiting our fat intake. Essential fats are fats that we need to get from our diets. They are very important. They are Linoleic and Linolenic acid found in Flaxseed oil. (My favorite is called Udo’s choice which can be found at Henry’s and other health food Stores)
4) Your protein sources should come only from: (Chicken Breast, Turkey breast, egg whites, Halibut, Snapper, Tilapia, Tuna) at this time.
5) Your Starch sources should only come from: (Old fashion Oatmeal, Brown Rice, Red Potato, Yams) at this time.
6)With every Major meal have plenty of greens: (Broccoli, Asparagus, and Spinach) especially on low carb days. Fiber makes you feel full and also keeps everything moving on a high protein diet.
7) You should eat every 2.5 hours. I like to have a solid meal then a liquid meal and repeat the sequence. It is essential that you prepare for this. You don’t want to go hungry and then ask yourself “What should I eat next.” That’s a recipe for disaster.
8) To confuse your body you should go 3 days of very low carbs followed by one day of high carbs. This is essential so that your body never catches on that you are on a diet. If your body catches on then it will shut down the fat burning process through lowering your metabolism.
9) Drink as much water as possible. The more you drink water the more your body gets rid of water. Limiting your water not only is dangerous but will also trigger your defense mechanism to release anti- diuretic hormone, which in turn makes you hold water. Remember your body is very smart if it senses something is off then it will do everything possible to reverse it and bring it back to “homeostasis”. (that is a whole another blog post by itself)
10) Limit eating foods that are high in sodium. Make sure your veggies are fresh or frozen and not canned. Stay away from sauces that are high in sodium (soy sauce, hot sauce etc…) Don’t get lunchmeat chicken or turkey instead buy them fresh. Also, rinse your canned tuna under water to get rid of the excess sodium or get the one that is labeled “low sodium”. I would still rinse it though.
So here is a sample low carb day(Follow for 3 days)
6 egg whites,
1/2 cup oatmeal
1 cup broccoli(or 1 tablespoon of Psyllium husk fiber)
40 grams of whey protein with 10 grams glutamine and 1 teaspoon of Udo’s choice
6-8oz Chicken, fish or turkey
Big spinach salad with small amount of Balsamic vinegar and olive oil
same as meal #2
6-8oz Chicken, fish or turkey
same as #2
6 egg whites and spinach omelet.
Here is a sample of high carb day(follow for 1 day immediately after 3 low carb days)
6 egg whites
1/2 cup oatmeal
30 grams of whey protein, 1/3 cup oatmeal
6oz chicken, fish or turkey
1/2 cup brown rice
same as #2
same as #2
3 egg whites
1/4 cup oatmeal
Burr, I hope this helps and please let me know if I can be of assistance.
May 26, 2009
1) Basal Metabolic Rate (BMR)
BMR is the total number of calories your body burns for normal bodily functions,
including digestion, circulation, respiration, temperature regulation, cell construction, and
every other metabolic process in your body.
In other words, your BMR is the sum total of all the energy used for basic bodily functions, not including physical activity.
BMR usually accounts for the largest amount of your daily calorie expenditure – about two thirds. BMR is at its lowest when you’re sleeping and you’re not digesting anything.
BMR can vary dramatically from person to person depending on genetic factors.
You probably know someone who can eat anything they want yet they never gain an ounce of fat. This type of “fast metabolism” person has inherited a naturally high BMR.
2) Activity Level
Next to BMR, your activity level is the second most important factor in how many
calories you need every day.
The more active you are, the more calories you burn; it’s that simple.
Become more active and you burn more calories. Sit on the couch all day long and you hardly burn any.
Your total body weight and total body size are also major factors in the number of
calories you require.
The bigger you are, the more calories you’ll require to move your
4) Lean Body Mass (LBM)
Total body weight correlates with the number of calories you require, but separating your
total weight into its lean and fat components allows you to calculate your calorie needs
even more accurately.
The higher your LBM, the higher your BMR will be.
This is very significant when you want to lose body fat because it means the more muscle you have, the more calories you will burn at rest.
Muscle is metabolically active tissue, and it requires a great deal of energy to sustain it.
The best way to increase your BMR is to increase your LBM. This is why you could say that weight training helps you lose body fat, albeit indirectly.
Metabolic rate tends to slow down with age.
Therefore, the number of calories the average person requires also goes down with age.
Fortunately, you can prevent and even reverse the age-related slowdown in metabolism by developing more muscle through weight training and nutrition.
Men usually require more calories than women.
The average male has a maintenance level of 2800 calories per day. The average female requires only 2000 calories per day to maintain.
The reason for this difference is not so much a sex-related issue as a body
weight and muscle mass issue;
the average man carries much more muscle mass than the average female and this explains the spread in calorie requirements between men and women.
Except for individual genetically-related differences in BMR, a 140 pound man and a 140 pound woman would have the same calorie requirements if their activity levels were identical.
May 20, 2009
Let’s be clear, I do not condone the use use of steroids.
If an organization such as the MLB has banned a substance, irregardless of whether prescribed by a physician, everyone MUST be on the same playing field.
I would just like to point out some facts.
Let’s talk about steroids use for a second.
Our society has always looked down on the use of steroids and condemned it as very dangerous. Which it can be very dangerous when not used properly. All drugs must be closely supervised by a doctor to ensure proper dosage and usage.
Think about it for a second.
If you have have a headache, you can get rid of it by taking an aspirin.
Or you may prescribe to the more is better approach and take ten of them to kill the pain.
Not only is this dangerous with steroids but with anything in life.
Okay let me get this off my chest right now. There is something I have had on my mind for a very long time and now with the Manny Ramirez subject it lets me get this off my chest.
For example, imagine you are a guy and you want to increase muscle tone and decrease fat. The results will be that you look better feel better and will boost your self esteem. This is the same exact reason most woman (especially here in southern California) get plastic surgery.
You have worked out, tried everything, nothing works.You go to the doctor to see if he will supervise you on anabolic steroids for cosmetic purposes.
Most doctors and society will frown upon you and label you as out of line.
However the same person, that same guy, can wake up in the morning and decide that he wants to become a woman. He will have an easier time becoming a woman than a manlier man. Society in general doesn’t seem to dare to say anything about that.
recently I saw a documentary titled “Bigger, Stronger, Faster” in which there are three documented cases of deaths attributed to steroid abuse per year.
Do you know how many people die each year from tobacco, alcohol and other prescription drugs.
Again I want to be very clear that I do not condone the use of steroids unless it is supervised and controlled by a medical professional.
Going back to Manny Ramirez, he knew from the get go that the use of HCG (human chronic gonadotropin ) is illegal in the MLB whether prescribed or not.
Manny Ramirez should have known better.
Leave me a comment and let me know what your thoughts are on the subject.