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25-10-2004, 05:50 PM
| #1 (permalink) |
| Newbie Trainer Join Date: Oct 2004
Posts: 10
  |  = Getting Started = Ok, I have to type this all over agian. I pressed the Preview Post, and my brouser whent to the error screen, and i pressed back, and it was all gone. Damnit. Alright, As I typed before... I want to thank you all for listing all the information on your forums. Believe me, Ive learned alot.. I've actually learned alot more off these forums than the traditional website. Thank you. Im sure you all get tired of the same questions, and wish people would review previous posts, but I'd like to think that most cases are diffrent. Diffrent types of people, with diffrent goals. I have a small senario, that I'd like to get some avice on... Ahem.. here it goes.. 20 Male 155 lbs Suppliments: Ripped Fuel Im looking to first slim down, and cut the fat. I want to take controll of my body first... Rather than bulk up. Id like to get the stomach I want now, and tone the rest. Then after I have achieved my goal, I will slowly add on the weight, and controll it as it rises... keeping tone, and keeping fit. Becoming Large isnt a goal of mine compared to getting lean, and cut. I run almost everyday.. about 3 miles, and I have already cut my calorie intake. Ans the suppliment to raise my metabolism. I do crunches 4 X 25/ Set.. and I work on push ups and Pull ups... That is about a daily routine. I have cut the soda, and high sugar products, and added more ruffage (greens). If anyone has any questions, or has any Ideas to help me on my specific quest, please post. Thanks agian. -Jonathan |
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25-10-2004, 06:49 PM
| #2 (permalink) |
| UK-Muscle Male Animal  | I would love to help mate but I need glasses to read that small print.....lol
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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25-10-2004, 07:07 PM
| #3 (permalink) |
| Gym Addict  Join Date: Sep 2004 Location: the gym
Posts: 279
| Ok, I have to type this all over agian. I pressed the Preview Post, and my brouser whent to the error screen, and i pressed back, and it was all gone. Damnit. Alright, As I typed before... I want to thank you all for listing all the information on your forums. Believe me, Ive learned alot.. I've actually learned alot more off these forums than the traditional website. Thank you. Im sure you all get tired of the same questions, and wish people would review previous posts, but I'd like to think that most cases are diffrent. Diffrent types of people, with diffrent goals. I have a small senario, that I'd like to get some avice on... Ahem.. here it goes.. 20 Male 155 lbs Suppliments: Ripped Fuel Im looking to first slim down, and cut the fat. I want to take controll of my body first... Rather than bulk up. Id like to get the stomach I want now, and tone the rest. Then after I have achieved my goal, I will slowly add on the weight, and controll it as it rises... keeping tone, and keeping fit. Becoming Large isnt a goal of mine compared to getting lean, and cut. I run almost everyday.. about 3 miles, and I have already cut my calorie intake. Ans the suppliment to raise my metabolism. I do crunches 4 X 25/ Set.. and I work on push ups and Pull ups... That is about a daily routine. I have cut the soda, and high sugar products, and added more ruffage (greens). If anyone has any questions, or has any Ideas to help me on my specific quest, please post. Thanks agian. -Jonathan That better winger?  |
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25-10-2004, 07:11 PM
| #4 (permalink) |
| Gym Addict Join Date: Sep 2004 Location: the gym
Posts: 279
| Hi mate You need to reduce any HI GI carbs, and increase your protein intake to keep your existing muscles. Read these very informative articles posted my the on e and only hacksi. http://www.uk-muscle.co.uk/losing-weight/2033-all-carbohydrates-not-created-equal.html http://www.uk-muscle.co.uk/losing-weight/1941-carbohydrates-blood-sugars-dieting-carbohydrates-misunderstandings.html |
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25-10-2004, 07:19 PM
| #5 (permalink) |
| Newbie Trainer  Join Date: Aug 2004 Location: Nottingham
Posts: 26
| this is something i always refer too as far as diet is concerned The A-Food, B-Food Lecture: How to Get Good Grades on Your Food Choices This very minute as you read this, old cells in your body are dying and new ones are replacing them at a rate of about 50,000 cells per second. The raw material for new cell construction comes directly from the foods you eat. You are literally what you eat. The condition of your body today is the result of the sum total of all the food choices you’ve made in the past. The condition of your body in the future will be the sum total of all the food choices you make today. Most people take their food choices very lightly, not realizing that everything they eat has an impact on their physical condition. Even worse, some people give no thought at all to what they eat every day – they choose anything without giving any consideration to the long term consequences. Choose low grade foods and you’ll have a low grade body. Choose high grade foods and you’ll get leaner, stronger, healthier, more muscular and more energetic. The problem is, how do you know what to choose? Which foods get good grades and which foods get bad grades? When you walk down a supermarket aisle or look at a restaurant menu, you’re faced with a dizzying array of choices. Label claims like “low cholesterol,” “low fat”, “30% less fat,” “all natural,” and “100% organic” grab your attention and seem to scream, “pick me!” But how do you really know what’s a good choice and what’s a bad choice? Worry no more, because I’ve created a one of a kind rating system you can use to “grade” your food choices. First, you figure out what kind of “grades” you’ve getting now, then you start working on improving your grades. This rating system is set up in a scale like grades, because food choices don’t simply fall neatly into two categories; “pass” or “fail.” Rather, food quality can range from very poor, to poor, to fair, to good to excellent. It’s a scale or a spectrum – the same way temperature and color are spectrums. At what temperature does hot become cold? At what volume level does loud become quiet? Where does black become white? Black and white are simply two ends of a spectrum. It’s the same with food choices. Food quality can range from highly processed with zero nutritional value on the low end (an “F”) to all natural with high nutritional value on the high end (an “A+”). Here's an example: an apple is an A-grade food. An apple is a raw food found in its natural state, un-tampered with by man. Now, what about unsweetened applesauce? It too is nothing but pureed apples, but still, it’s not in its MOST natural state, so now it’s a "B" (still a good "grade," mind you). Turn it into apple juice and you're down to a "C" (still a passing grade). Then if you add sugar (sweetened applesauce or apple drink), now you're down to a "D". Finally, if the apples eventually become an apple pie, now you're down to an "F". You could take nearly every food type through this type of scale to “grade” it. Your task is simple: look for places in your diet where you can improve your grades…then improve them. If you have straight A’s already, the chances are extremely good that you’re in great health and in excellent shape. Ask The Million Dollar Question "A” foods are those that are NOT man made and are NOT processed or refined. How do you know if a food is in its “natural state” or not? Simple, you ask the “million dollar question”: “Did this food come out of the ground or off the tree this way?" If the answer is yes, then it’s all-natural and it’s an A grade food. "A" foods should make up the majority of your calories, but if you only ate A grade foods and nothing else, this means your diet would be somewhat restricted and limited (an A grade diet is a strict diet). It might also make it difficult to gain weight, because many A foods lack the caloric density required to stay in caloric surplus. That’s why it's ok to use “B" foods like pasta or whole wheat bread sometimes - especially on a muscle size-gaining program. A Simple and Easy Way to Improve Your Food Grades Before we move on to the actual grading system, here’s an easy way to quickly and easily improve your food grades: Shop in a health food store, natural foods market, or a gourmet supermarket. Not only will this improve your grades almost automatically, but you’ll also find a much greater variety than you would in a regular supermarket. For example, you’ll find shelf after shelf of whole grain, natural cereals. In a regular supermarket, there are only a few brands that fit the bill. Shredded wheat is one. Look at the ingredient list: 100% whole wheat. PERIOD. Nothing else! Pretty bland, but this is type of food gets a high grade. You can always slice up strawberries or bananas on top of the cereal to sweeten it. A+ Foods An A+ is the highest grade a food can receive, and it’s not easy to earn. To qualify as an A+ food, the food must not only be natural, but also extremely nutrient dense. These top-of-the line “super-foods” are packed with vitamins, minerals, antioxidants, carotenoids, phytochemicals, essential fatty acids, fiber and other healthy stuff that’s extremely good for you. For examples, red peppers are the only food with an entire days worth of vitamin C. Tomatoes contain cancer-fighting lycopene. Spinach is rich in calcium and vitamin D. Orange veggies like carrots, sweet potatoes, and butternut squash are packed with carotenoids. Asparagus is loaded with vitamin K. Deep leafy greens like spinach are nutritional powerhouses with ample quantities of Vitamin K, carotenoids, calcium, iron. Potassium and vitamin C. Did I mention brussel sprouts and broccoli? These are winners too. There’s only a small handful of starchy carbs in the A+ category, including yams (sweet potatoes), black eye peas, lentils, beans (navy, pinto, kidney, garbanzo), barley and old-fashioned unsweetened oatmeal. These are the starches that are 100% natural, eaten almost exactly the way they come out of the ground. They are also either low on the glycemic index or they have a nice balance between carbohydrate and protein, which causes them to be released slowly into the bloodstream as glucose. Even on competition diets, these are the carbs of choice for physique athletes. Most nutrition experts would put a lot of fruit on the “A” list; especially nutrient dense fruits like blueberries, strawberries, etc. However, coming from a physiqueenhancing and body composition improving standpoint, fruit “only” gets an A-grade in my book because fruits are simple carbohydrates. Fibrous carbohydrates such as green vegetables get the highest grade possible not only because of their nutritional value, but also because of their effect on helping reduce body fat via low calorie density. A+ carbohydrates Spinach Kale Broccoli Brussel sprouts Asparagus Collard greens Red peppers Tomatoes Yams & Sweet potatoes Barley Oatmeal (Old fashioned unsweetened) Beans Black eye peas Slow cooked, brown rice (long grain/basmati) Lentils A+ proteins Salmon, Rainbow trout, herring A+ fats Flaxseed oil Udo’s Choice essential oil blend Fish Fat (salmon, trout, herring, sardines) A Foods An A is the second highest grade a food can receive. To receive an A grade, a food must be 100% natural (not refined or processed in any way), and it must be fairly high in nutrient density, while low in calorie density. Like the A+ foods, A foods are also high in nutrients such as vitamins, minerals, antioxidants, carotenoids, phytochemicals, essential fatty acids and fiber. The A grade starchy carbohydrates like yams are staples for energy in hard training athletes, bodybuilders and fitness buffs. A-grade proteins are the LEAN, complete proteins (those containing all the essential amino acids). A-grade fats are those high in omega-3’s and other healthy essential fatty acids. An A is a great grade. Eat mostly A-grade foods and you’ll get great results. A grade carbohydrates White potatoes red potatoes Carrots Quick brown rice Quick oatmeal (unsweetened) All fresh fruits (not including canned, sweetened, or juice) A grade proteins Chicken breast Turkey breast Fish Shellfish Egg whites Non fat cottage cheese Top round steak, eye or round Whey protein B Foods A “B” is a good grade. Not the best grade, but a “good” grade nonetheless. Physique athletes (bodybuilders and fitness competitors) often drop out B grade foods prior to competitions, opting for 100% A-grade choices. This makes the diet much more restrictive. There are many good B grade foods that you can and should eat regularly. Whole wheat bread is one example. The only reason whole wheat bread doesn’t get an A is because it is processed. Although it may be whole grain, a loaf of bread doesn’t grow on a tree does it? It’s unsweetened (except for a tiny amount of corn syrup) but it is slightly processed. An all natural food is one which you eat in the same form that it came from the ground or off the tree/plant. Carbohydrates 100% whole grain, unsweetened boxed cereals 100% whole grain pastas (amaranth, spelt, quinoa, wheat, etc) 100% whole grain breads (100% whole wheat, rye, spelt, etc) 100% whole grain cooked cereals Whole wheat pitas whole grain, unsweetened muffins Grits cream of rice white rice B grade Proteins & dairy products Flank steak Extra lean top sirloin Low fat sliced turkey breast Low fat sliced chicken breast Non fat sour cream Non fat cheese Non fat cream cheese 1% low fat cottage cheese B-grade Fats Olive oil Canola oil Natural peanut butter Nuts & seeds C Foods A “C” is an average grade; not poor, not failing, but not good either. If most of your diet consists of “C” grade foods, your results will be average…not poor…not absent….but not good either. Breakfasts cereals like Cheerios are C list foods. Cheerios only get a C because even though they’re made from whole grain oats, they’re sweetened with white sugar. If you go to a health food store you can often find generic brand Cheerios (usually called “oat o’s or “Oat circles” or something like that). This would bump the grade up to a B. Any cereal that’s sweetened with refined sugar automatically gets bumped down to a C. If the cereal is mostly sugar it gets a D or an F. C-grade carbohydrates are those which are processed or sweetened slightly, but still made from a whole grain. C-grade carbohydrates also include those that are very calorie dense, like fruit juice. Fruit juice is a fairly healthy food, but it’s also very calorie dense, which is not good when your goal is calorie control for a fat reducing diet. C food proteins are those which are moderate in fat and or processed or cured with flavor enhancers, sodium additives and/or preservatives. C-grade carbohydrates Pasta made from enriched flour (durum semolina) bagels Cheerios Sweetened and /or flavored oatmeal Kellogs raisin Bran Total cereal Enriched wheat bread Unsweetened fruit juice Sweetened low fat yogurt C-grade proteins Sliced low fat ham Low fat sausage Regular ground beef Chicken thighs Turkey, dark meat Turkey, ostrich, emu -jerky Low fat (2%) cream cheese Low fat (2%) cottage cheese Low fat (2%) sour cream D Foods A “D” is a poor grade, no doubt about it. If you’re eating a lot of D-grade foods, your results will be poor for sure. D grade foods are also bad for your health. D foods are those that are high in refined sugars or made primarily from bleached white flour. D-grade foods also include proteins that are high in total fat and or saturated fat and proteins that are highly processed and refined. D-grade carbohydrates Sweetened boxed breakfast cereals with no whole grains Bleached, enriched white bread (i.e., “wonder bread”) or white bread products Crackers, muffins and baked goods made with white flour and hydrogenated oils D-grade proteins Regular ground beef Moderate fat cuts of red meat Roast Beef Ham D-grade fats Sour cream Cream cheese Cottage cheese (regular, whole-fat) F Foods F foods are the foods you should almost never eat. And if you do ever eat them, it should be a rare occasion indeed. These are the foods that not only spell disaster for your physique; they’re also horrible for your health. F-grade foods include the following categories: 1) foods containing trans fats, 2) foods high in saturated fats, 3) Highly processed or refined foods, 4) highly sweetened foods or foods that are pure sugar, 5) foods that are high in refined sugars and fats, 6) processed, high fat meats. Foods high in saturated fats & trans fats Palm oil Palm kernel oil Coconut oil Hydrogenated oils Anything deep-fried Dairy products made from whole milk High fat cuts of red meat such as porterhouse and prime rib Foods made mostly of white sugar or other refined carbohydrates (corn syrup, etc) Candy Sweets Chocolate Cookies Soda (coke, pepsi, etc) Sugar Sweetened beverages Baked goods high in fats and sugars Pies Doughnuts Croissants Éclairs Cinnabons Cakes Pastries Foods high in refined carbohydrates and saturated fat Doughnuts Fettuccine Alfredo Potato chips Hot Dogs on white bun Fast food hamburgers on white buns (even worse with cheese, bacon) Sweetened peanut butter (“skippy, etc) Processed, high fat meats Hot dogs Beef jerky Salami Ham Sausage Bacon Your Score? So how did you do? Did you pass? Did you get straight A’s? Did you flunk? Don’t worry, if your “grades” weren’t so good, it doesn’t matter. What’s in the past is done. What matters now is that you look ahead and make a concerted effort to improve your grades. Don’t feel like you must get straight A’s starting today. In fact, if you get mostly A’s & B’s, you’ll get fantastic results. Just do your absolute best to improve your grades by improving your choices, starting with your very next meal. Remember – everything you eat helps or hurts; moves you forward or backward. From a cellular and physiological standpoint, there’s no such thing as standing still or “maintenance.” One of the few things in life you can always be certain of is change. Make sure your body is changing for the better.
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25-10-2004, 09:45 PM
| #10 (permalink) |
| UK-Muscle Moderator  Join Date: Oct 2003 Location: SW London
Posts: 11,441
   | yes it helps but dont rely on em to cut the fat off, cardio and clean food is the only way to go
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