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iron_worker 01-07-2007 07:30 PM

A newb that needs some guidance...
Just to clear things up, I have read the stickies and I have been researching weightlifting/cutting techniques slowly over a long time but now is the time put my plan into action. Here goes...

I'm going to mexico on feb 10 for spring break and I'd like to look good for the beach. I'm fairly thin already but have the fat over the abs as many do. Lookin to get a little definition there.
I've started a plan similar to that of the "How to Cut" sticky. That poster seems very knowledgable and experienced.

My question is, I have approximately 1 month to lose about 10 lbs (guess) of fat to get more definition. Following that plan as closely as possible, do I have enough time to achieve this? Also, would Hydroxycut hardcore or Liquie Amp'd help? Any advice is welcome and appreciated.

Oh yeah I'm 6', about 170lbs ( workin on that...), and 20 yrs old.

TALO 01-07-2007 07:40 PM

Write down what your eating for us.

iron_worker 01-07-2007 08:00 PM

What I'm eating...
I'm trying to have 5-6 meals per day...

for my lean protein I'll have :
plain chicken
protein shake (Whey Sensation blend for general use and Whey sensation ISO for after the gym)
thinkin about getting some eggs and boiling them for the whites as well

for carbs:
mostly brown rice
any other good suggestions?

for fats:
a handful of almonds
olive oil


I'm trying to consume my fats at a different time then my carbs as suggested by the guy who wrote the "How to Cut" sticky. I'm also doing cardio everyday for 30mins on as empty of a stomach as possible. Lifting weights 3 times a week.

Thats all I can think of for now. I'm tryin really hard to do this right since I've spent alot of money to get to mexico and want it to be just so.... Soooo, do I need a thermogenic? Anyone heard anything about CLA? Sounds like good stuff. Thanks for all your time.

TALO 01-07-2007 08:16 PM

The food you have listed is good. I just don't know how much of it your taking in ( calories )

As for carbs , I would suggest oatmeal in the morning with some egg whites ( try to have 1 cup oats and maybe 8 - 12 egg whites )
Potatoes are also good. Baked, mashed,boiled, some even eat them raw....:crazy:

TALO 01-07-2007 08:21 PM


Originally Posted by iron_worker (Post 27633)
Anyone heard anything about CLA? Sounds like good stuff. Thanks for all your time.

Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid found mainly in meat and dairy products, in small amounts. CLA was discovered by accident in 1978 by Michael W. Pariza at the University of Wisconsin while looking for mutagen formations in meat during cooking.

CLA is research proven to build muscle, reduce body fat, and induce an optimum cellular environment for improved health!

CLA occurs naturally in foods such as milk, cheese, beef, and lamb as well as many processed foods. One processed food in particular that's high in CLA is Cheez Wiz. But getting enough CLA from your diet for the preferred benefit would require considerable intake of these types of foods. This is not only impractical, but would also have a seriously negative impact on your metabolism due to the high caloric penalty you would pay.

2. What does it do and what scientific studies give evidence to support this?
Since this research has surfaced, a more economical and efficient way to get the required CLA has been devised. Through advanced lipid technology, a CLA synthesizing process allows for precision intake through premeasured softgel capsules. This allows for precise CLA intake at determined time intervals without the high calorie food consumption. Not only has CLA been shown to increase muscle mass while reducing body fat, studies have also shown remarkable anti-catabolic, antioxidant, and immune enhancement benefits. All this from a structured lipid. A designer fat if you would.
For many years, performance nutrition experts basically dismissed fats, assuming they didn't have any useful role in nutrition. Instead, experts focused on the protein-sparing and energy-producing effects of carbohydrates, and studied how amino acids and various proteins might affect nitrogen retention, anabolism, and catabolism. Perhaps "inquiring minds" were influenced by the mass media's "all-fat-is-bad" campaign. But now the scales are tipping toward the contrary. Nutritional geniuses like The Zone author, Dr. Barry Sears have shown us how fatty acids are not only essential for proper health but also how the proper use of such compounds may have numerous positive effects. Dr. Sears is certain that fatty acids directly influence the body's growth-promoting hormones.

Although all the intricacies of CLA are not fully understood, it is widely accepted in the research community that CLA counterbalances the negative effects of linoleic acid and regulates fat and protein metabolism in animals. Pariza, director of the Food Research Institute at the University of Wisconsin said, "A growing body of data indicates that CLA is a newly recognized nutrient that functions to regulate energy retention and metabolism." CLA can best be described as a Growth Factor.

Food intake efficiency! CLA has been shown in animal studies to increase growth rate through increased feed efficiency. In controlled studies, animals that had their diets supplemented with CLA increased their body protein (muscle tissue) while at the same time, had a significant decrease in body fat. This all occurred in the CLA supplemented animals while their food intake was decreased. Their lean mass increased even though they were eating less! This indicates that CLA increases feed efficiency and also points to a potent nutrient repartitioning effect.

This significant change in body composition can also be attributed in part to CLA's effect on immune function. CLA has been shown to inhibit the lean tissue wasting caused by high levels of these cytokines.

Actual human studies are on the way with anticipation of similar outcomes. CLA may be the most significant bodybuilding nutrient discovered in this decade. With anti-catabolic effects rivaling even the strongest pharmaceutical compounds, CLA is a naturally occurring nutrient with the ability to help you pack on lean muscle, reduce body fat and at the same time possesses health promoting properties.

"CLA appears to be very helpful in helping people control weight," says Pariza. "It's not going to cause you to lose fat, but once you have achieved the weight loss that you want from a traditional diet, then at that point you could use CLA to control your weight, so you don't gain it all back -- the old yo-yo syndrome."

How does it work?

"In a general sense, what it's doing is keeping little fat cells from getting big," says Pariza, perhaps by blocking certain enzymes that let fat cells swell.

3. Who needs it and what are some symptoms of deficiency?

To the athlete looking to add more muscle and drop body fat, CLA is a unique discovery that will make accomplishing this feat easier and faster, all the while having positive effects on immune function and antioxidant status.

4. How much should be taken? Are there any side effects?

CLA is typically found in capsules or softgels between potencies between 600mg and 1000mg. All preliminary evidence shows that CLA is nontoxic and safe at recommended dosages.

iron_worker 01-07-2007 08:44 PM


Originally Posted by TALO (Post 27639)
The food you have listed is good. I just don't know how much of it your taking in ( calories )

Portions is something I'm having trouble with. Usually try to have about 25-30g of protein at once so like one breast of chicken or one can of tuna, one shake... etc.

Can you give any tips on portion size? I really need to nail this now so I can get the results quickly.

BTW, thanks for the reading on CLA.

TALO 01-07-2007 08:49 PM

The 40:30:30 Approach:

Regardless of the amount of calories you consume
30 percent protein and 30 percent fats.

Carbohydrates spike a hormone called insulin that is largely responsible for fat-gain.
and by monitoring carbohydrates to a moderate,rather than extremely high level
we are able to avoid the negative affects of unstable insulin levels.

Too much insulin can lead to food cravings and a cycle of weight gain as well as a
predisposition to storing bodyfat. Ontop of this unstable insulin levels can wreak havoc
on your sugar levels and cause your energy levels to be highly unpredictable.

Another reason this approach to calorie control works is because a large
portion of your calories will come from protein. The 40:30:30: approach for a
person who is on a 3000 calorie plain would look like this

Protein: 225 grams
Fat: 110 Grams
Carbohydrates: 300 grams

Eat Low G.I:

Low G.I. foods are slowly digesting carbohydrates that provide sustained
energy. Unlike fast-digesting carbohydrates they don't cause a crash in
energy levels. As well as maintaining energy, they keep you away from cravings.

TALO 01-07-2007 08:51 PM

This is what I did in 2005

2500 calories
1250 protein/fat
1250 carbs

3 oz (dry measurment) oatmeal or cream of wheat or shedded wheat or sunny boy 300
1/2 cup skim milk
6 egg whites

1/2 cup cooked rice or 4 oz potato or 2/3 cup yam 109
5 oz chicken breast or 7 oz tuna or 6 oz halibut or 11 oz sole 245
1/2 cup peas or 2/3 cup mix veg or 6 oz carrot 60

3/4 cup cooked rice or 5.5 oz potato or 1 cup yam 163
5 oz chicken breast or 5.5 oz turkey breast or 7 oz tuna 245
1/3 cup corn or 2/3 cup mix veg or 7 oz cauliflower 60

1/2 cup cooked rice or 4 oz potato 109
5oz chicken breast or 6oz halibut or 11oz sole 245
1/2 cup peas or 7 oz green beans or 7 oz cauliflower 60

1/2 cup cooked rice or 4 oz potato or 2/3 cup yam 109
4 oz chicken breast or 5.5 oz tuna 196
1/3 cup corn or 6 oz carrot or 6 cup salad ( vinegar + brown sugar twin) 60

1/2 cup rice or 4 oz potato 109
4 oz chicken breast or 5.5 oz tuna or 11 egg whites 196
1/3 cup corn or 2/3 cup mixed veggies or 1/2 cup peas 60
(or 7 1/2 cup air popped corn in stead of rice and veg)

iron_worker 01-08-2007 01:27 PM

Thank you very much for you very thorough sched. It should help me alot. So could I subsitute brocoli for cauliflower?

hrdgain81 01-08-2007 01:39 PM

Dam talo, thats some good posting. You must be a hell of a nice guy.

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