Loose fat & Gain muscle (ABS DIET) - UK-Muscle Body Building Community

TYSON · 12-12-2004, 04:23 PM

Some of you will allready know some of this but also hopefully learn some things as well. I recently read an aticle which basically says if you keep your hourly surplus or deficit within 300 - 500 calories at all times, you'll best be able to change your body composition by losing fat and adding lean muscle mass. So if you want to look slimmer, feel fitter and live longer, Eat more often like 6 meals a day. Simply alternate your meals with snacks and you,ll keep your stomach full, which will reduce the likelihood of a diet-destroying binge which the be honest i do occasionaly.

SNACK

Blendid mixtures of milk, low fat yoghurt, whey powder, ice and fruit can act as meal substitutes and as potent snacks. Berries, flavoured whey powders, or peanut butter will satisfy your sweet cravings and their thickness takes up space in your stomach. Drink a 240ml smoothie for breakfast or as a snack.

WATER

Drinking about 8 glasses of water a day, helps keep you satiated ( often what we interpret as hunger is really thirst ); it flushes the waste products your body churns out when processing protein or breaking down fat; and it transports nutrients to your muscles.

DIET GUIDE

The foods I have listed below are so good for you, in fact, they'll just about single-handedly exchange your fat for muscle. Just include from the list 2 or 3 of these foods in each of the 3 major meals of your day and at least 1 of them in each of your 3 snacks.

Diversify your food at every meal to get a combination of protein, carb, and fat

Sneak a little protein into each snack

CHEATING

You can cheat on this diet once a week, but remember only one meal a week you can have anything you want, note that i didnt say one day a week only one meal a week you can have fish n chips or a curry ect: this helps you stick to the diet.

THE FOODS ( pick only one from each of the twelve)

1/ Almonds.....................................1/2 cup a day (plain not salted or flavoured)
2/ Peas or kidney beans
3/ Brocalli or brussels
4/ Low fat milk or low fat cheese
5/ Instant oats................................ (unflavoured)
6/ Eggs
7/ Chicken or tuna
8/ Peanut butter
9/ Olive oil
10/ Whole grain bread or brown rice
11/ Whey powder
12/ Friut

SMOOTHIE RECIPE

3/4 Cup instant oats
3/4 Cup skimmed milk
3/4 Cup frozen berries/fruit
2 Tsp whey powder
3 Ice cubes, crushed

BLEND AND SERVE

LET ME KNOW WHAT YOU THINK ?

**hackskii** · 12-12-2004, 05:19 PM

Not bad.

Almonds are one of the best nuts you can eat but im not sure a cup a day would be the proper amount.

TYSON · 12-12-2004, 06:03 PM

Sorry that was supposed to be 1/2 cup, my mistake:gun:

megatron · 14-12-2004, 04:41 PM

Thanks for that info Tyson. I'm planning to cut the fat after xmas - this will be a big help (but I will miss cheesy, fatty, carby foods).

DB · 14-12-2004, 04:53 PM

Quote:

Originally Posted by megatron

Thanks for that info Tyson. I'm planning to cut the fat after xmas - this will be a big help (but I will miss cheesy, fatty, carby foods).

i'd b surprised if u can keep to that diet mate and not have junk coz if i take the same 'supplements' ;) as u i just wanna munch hard!

ONE SMART COOKIE · 14-12-2004, 04:55 PM

Dont blend milk

I would avoid milk nowadays

There has been evidence in the past that the best way to loose weight is to only eat 2-3 melas aday

Some would say never eat fruit with other foods

Some others would also say never mix concentrated proteins and concentrated carbohydrates at the same meal

I think a cheat meal every 3-4 days is better

Other than those things a good post for others to follow,sound and sensible

**hackskii** · 14-12-2004, 06:17 PM

What is wrong with whole organic milk cookie?

What about fruits and eggs?
Apple and tuna?

I think you should eat carbs, fats and protein all together.
I dont give a rats ass about the diffrent digestive enzymes that are diffrent for each macronutrient, I was in the best shape of my life eating that way.

TYSON · 14-12-2004, 07:38 PM

Yes i see your point about it being hard too stick to but it depends on how hard you want to loose the excess weight i suppose, but if nothing else it is surely a good guide line to adjust to suite your personal tastes.

Speaking as some one who has tried Atkins for 4 days and nearly committed suicide lol i think this could be a good diet plan personally.

Diary barry, not actauly got hold of those supplements yet;) but still receiving a few helping hands lol

Cookie, thanks for your comments as they all help but have too agree with Hack, when i trained before i drunk alot of milk a day especially in protein drinks, and at 5"8 i weighed in at nearly 16 stone solid muscle so i cant agree with not using milk.

**big** · 14-12-2004, 08:03 PM

Quote:

Originally Posted by ONE SMART COOKI

Dont blend milk

I would avoid milk nowadays

There has been evidence in the past that the best way to loose weight is to only eat 2-3 melas aday

What's wrong with blending milk? And why would you avoid milk? (I know why I would - just wondering what your take is).

Do you have any links to the best way of losing weight is only 2-3 meals/day because that goes heavily against everything I believe in?

DB · 14-12-2004, 08:08 PM

Quote:

Originally Posted by TYSON[size=2

Diary barry, not actauly got hold of those supplements yet;) but still receiving a few helping hands lol[/size]

lol i was talkin about mega and his skunk he takes copious amounts of!

but i do wanna munch hard when i'm on gear also just makes me feel so hungery

ONE SMART COOKIE · 15-12-2004, 02:12 PM

Quote:

What's wrong with blending milk? And why would you avoid milk? (I know why I would - just wondering what your take is).

I dont like blending milk because it

(a)fills the drink full of air which impares digestion
(b)breaks the fat molicules down in the milk to a minute size which also interferes with proper digestion,hence the gas or bloat people get after a blended shake at the gym.

ONE SMART COOKIE · 15-12-2004, 02:15 PM

Why I`m not a fan anymore of modern milk,but I will add in the past my godparents used to have a dairy farm so i did use a lot of raw milk and found that to be fine,but not nowaday,plus raw milk is now banned in the uk but thats another story.

Quote:

Don't Drink Your Milk!

Processing Is the Problem

The path that transforms healthy milk products into allergens and carcinogens begins with modern feeding methods that substitute high-protein, soy-based feeds for fresh green grass and breeding methods to produce cows with abnormally large pituitary glands so that they produce three times more milk than the old fashioned scrub cow. These cows need antibiotics to keep them well.

Their milk is then pasteurized so that all valuable enzymes are destroyed (lactase for the assimilation of lactose; galactase for the assimilation of galactose; phosphatase for the assimilation of calcium).

Literally dozens of other precious enzymes are destroyed in the pasteurization process. Without them, milk is very difficult to digest. The human pancreas is not always able to produce these enzymes; over-stress of the pancreas can lead to diabetes and other diseases.

The butterfat of commercial milk is homogenized, subjecting it to rancidity. Even worse, butterfat may be removed altogether. Skim milk is sold as a health food, but the truth is that butter-fat is in milk for a reason.

Without it the body cannot absorb and utilize the vitamins and minerals in the water fraction of the milk. Along with valuable trace minerals and short chain fatty acids, butterfat is America's best source of preformed vitamin A.

Synthetic vitamin D, known to be toxic to the liver, is added to replace the natural vitamin D complex in butterfat. Butterfat also contains re-arranged acids which have strong anti-carcinogenic properties.

Non-fat dried milk is added to 1% and 2% milk. Unlike the cholesterol in fresh milk, which plays a variety of health promoting roles, the cholesterol in non-fat dried milk is oxidized and it is this rancid cholesterol that promotes heart disease.

Like all spray dried products, non-fat dried milk has a high nitrite content. Non-fat dried milk and sweetened condensed milk are the principle dairy products in third world countries; use of ultra high temperature pasteurized milk is widespread in Europe.

Other Factors Regarding Milk

Milk and refined sugar make two of the largest contributions to food induced ill health in our country. That may seem like an overly harsh statement, but when one examines the evidence, this is a reasonable conclusion.

The recent approval by the FDA of the use of BGH (Bovine Growth Hormone) by dairy farmers to increase their milk production only worsens the already sad picture.

BGH causes an increase in an insulin-like growth factor (IGF-1) in the milk of treated cows. IGF-1 survives milk pasteurization and human intestinal digestion. It can be directly absorbed into the human bloodstream, particularly in infants.

It is highly likely that IGF-1 promotes the transformation of human breast cells to cancerous forms. IGF-1 is also a growth factor for already cancerous breast and colon cancer cells, promoting their progression and invasiveness.

It is also possible for us to absorb the BGH directly from the milk. This will cause further IGF-1 production by our own cells.

BGH will also decrease the body fat of cows. Unfortunately, the body fat of cows is already contaminated with a wide range of carcinogens, pesticides, dioxin, and antibiotic residues. When the cows have less body fat, these toxic substances are then transported into the cows' milk.

BGH also causes the cows to have an increase in breast infections for which they must receive additional antibiotics.

Prior to BGH, 38%of milk sampled nationally was already contaminated by illegal residues of antibiotics and animal drugs. This will only increase with the use of BGH. One can only wonder what the long term complications will be for drinking milk that has a 50% chance it is contaminated with antibiotics.

There is also a problem with a protein enzyme called xanthine oxidase which is in cow's milk. Normally, proteins are broken down once you digest them.

However, when milk is homogenized, small fat globules surround the xanthine oxidase and it is absorbed intact into your blood stream. There is some very compelling research demonstrating clear associations with this absorbed enzyme and increased risks of heart disease.

Ear specialists frequently insert tubes into the ear drums of infants to treat recurrent ear infections. It has replaced the previously popular tonsillectomy to become the number one surgery in the country.

Unfortunately, most of these specialists don't realize that over 50% of these children will improve and have no further ear infections if they just stop drinking their milk.

This is a real tragedy. Not only is the $3,000 spent on the surgery wasted, but there are some recent articles supporting the likelihood that most children who have this procedure will have long term hearing losses.

It is my strong recommendation that you discontinue your milk products. If you find this difficult, I would start for several weeks only, and reevaluate how you feel at that time.

This would include ALL dairy, including skim milk and Lact-Aid milk, cheese, yogurt, and ice cream. If you feel better after several weeks you can attempt to rotate small amounts of one form of milk every four days.

You probably are wondering what will happen to your bones and teeth if you stop milk. The majority of the world's population takes in less than half the calcium we are told we need and yet they have strong bones and healthy teeth.

Cows' milk is rich in phosphorous which can combine with calcium -- and can prevent you from absorbing the calcium in milk. The milk protein also accelerates calcium excretion from the blood through the kidneys.

This is also true when you eat large amount of meat and poultry products. Vegetarians will need about 50% less calcium than meat eaters because they lose much less calcium in their urine.

It is possible to obtain all your calcium from dark green vegetables (where do you think the cow gets their's from?). The darker the better. Cooked collard greens and kale are especially good. If you or your child is unable to take in large amounts of green vegetables, you might want to supplement with calcium.

If you can swallow pills, we have an excellent, inexpensive source called Calcium Citrate, which has a number of other minerals which your body requires to build up maximally healthy bone.

It is much better than a simple calcium tablet. You can take about 1,000 mg a day. For those who already suffer from osteoporosis, the best calcium supplement is microcrystalline hydroxyapatite.

It is also important that you take vitamin D in the winter months from November to March. Normally your skin converts sunshine to vitamin D, but the sunshine levels in the winter are very low unless you visit Florida or Mexico type areas.

Most people obtain their vitamin D from milk in the winter; so if you stop it, please make sure you are taking calcium with vitamin D or a multi vitamin with vitamin D to prevent bone thinning.

Most people are not aware that the milk of most mammals varies considerably in its composition. For example, the milk of goats, elephants, cows, camels, wolves, and walruses show marked differences, in their content of fats, protein, sugar, and minerals. Each was designed to provide optimum nutrition to the young of the respective species. Each is different from human milk.

In general, most animals are exclusively breast-fed until they have tripled their birth weight, which in human infants occurs around the age of one year. In no mammalian species, except for the human (and domestic cat) is milk consumption continued after the weaning period. Calves thrive on cow milk. Cow's milk is designed for calves.

Cow's milk is the number one allergic food in this country. It has been well documented as a cause in diarrhea, cramps, bloating, gas, gastrointestinal bleeding, iron-deficiency anemia, skin rashes, atherosclerosis, and acne.

It is the primary cause of recurrent ear infections in children. It has also been linked to insulin dependent diabetes, rheumatoid arthritis, infertility, and leukemia.

Hopefully, you will reconsider your position on using milk as a form of nourishment. Small amounts of milk or milk products taken infrequently, will likely cause little or no problems for most people.

However, the American Dairy Board has done a very effective job of marketing this product. Most people believe they need to consume large, daily quantities of milk to achieve good health. NOTHING could be further from the truth.

Public health officials and the National Dairy Council have worked together in this country to make it very difficult to obtain wholesome, fresh, raw dairy products. Nevertheless, they can be found with a little effort. In some states, you can buy raw milk directly from farmers.

Whole, pasteurized, non-homogenized milk from cows raised on organic feed is now available in many gourmet shops and health food stores. It can be cultured to restore enzyme content, at least partially. Cultured buttermilk is often more easily digested than regular milk; it is an excellent product to use in baking.

Many shops now carry whole cream that is merely pasteurized (not ultra pasteurized like most commercial cream); diluted with water, it is delicious on cereal and a good substitute for those allergic to milk.

Traditionally made creme fraiche (European style sour cream), it also has a high enzyme content.

ONE SMART COOKIE · 15-12-2004, 02:29 PM

Quote:

Originally Posted by hackskii

What is wrong with whole organic milk cookie?

What about fruits and eggs?
Apple and tuna?

I think you should eat carbs, fats and protein all together.
I dont give a rats ass about the diffrent digestive enzymes that are diffrent for each macronutrient, I was in the best shape of my life eating that way.

Well hackskii if I am to belive all that you`ve said to me in the past about acid ashing and alkaline ashing then I would assume that you would "TOTALLY"belive in the possible concept of food digesting in different enzymes for optimum digestion.

Also fruit digests faster than anyother natural food so needs to be consumed on its own away from other foods so it can pass through the stomach etc and not get blocked in by other foods and start fermenting in your gut,thats if you follow that type of diet.

For others here`s something I wrote a few months back on biohazard about food combinations and their possible use for natural bodybuilders to reach their natural best.

Quote:

Ok I covered this a little earlier on in this huge htread and it has been something of great interest to me this year and I really do fee that it could be the answer to a lot of naturals out there that are looking not only for optimum growth but also to stay lean and keep that tiny waste,have i got your attention

Good

Now listen little ones whilst uncle cookie tells you the real secret of the golden years of bodybuilding,the one thing that kept em lean and mean,no not dianabol you plonkas

"Food Combining"

Yea that complete and utter bonkers way of eating,"the hay diet""The south Beach diet" yeah that diet.

But is it really a diet or is it a natural way of eating just like eating a diet higher in fats and protein that our ancestors ate and one which I have been trying to perfect to get the most out of the body and increase natural hormonal output.

Now think about all that for a little while.

We`ve all seen time and time again in this thread or various other articles that cholesterol does increase testosterone out put so if we keep fats high,both in good and bad fats then cholesterol prduction is going to be at optimum levels,and if the body feels that there is too much cholesterol in the blood stream it will produce "bile" to help flush it away and out of the body.

Now if we stick to the traditional "stoneage diet" the choice of carbohydrates is limited to those which basically either grow out of the ground or from a tree,no breads or pasta etc.

This is a good thing because what do all natural carbohydrates have in common??????

FIBRE!!!!!!!!

Now with the fibre comes our very own inbuilt safety mechanism for keeping insulin production at a minimum and also on an even keel so helping to stave off the disease of our generations "Diabeates(sp)

Now by this point your probably thinking hang on a minute "cookie mate you`ve lost the plot and gotten away from what you started writting about how the hell does this all tie in with food combining????"

Patience my budding little Mr Olympias cookie aint ever let you down when it comes to controversy

Look back over what has been written in this thread over this year and you`ll see the common factor of the "stoneage diet" high fats low carbs!

Now if your following a diet that is like one simular to our ancestors and eating by the seasons(starting to make sense?)your are going to be eating one food source or the other.

Your going to go out and hunt a mammoth take it back to mrs ug and all the other little ugs and eat it,your eaither going to eat it raw or depending on the time frame your going to cook it,but mrs ug aint goin to be cooking it ala sunday roast style,no spuds or carrots with this meal just meat and fats and thats it,the body(stomach)is goign to get the juices flowing once it workout what you are eating through you chewing and masticating your meat with saliva and raise the PH value of your stomach(hydrochloric acid)to break down all that lovely protein and fats so that it can all be used efficiently.

Now the most important bit in this process is the chewing of the food it is this and this alone which tells the body what we are eating and what should be happening down below with rregards to PH levels,teeth are ment to break/smash food down into very tiny peaces so that the digestive enzymes etc have a small surface area upon which to work properly.

Now if you didnt already know proteins digest in an acid enviroment and carbohydrates in an alkaline enviroment,

So if they all digest in different enviroments how the hell are they supposed to fully digest if you are

(a)chewing your roast beef/mammoth and some mashed potatos in your mouth?

(b)trying to get round the above by chewing a mouth full of meat then a mothfull of potatos?

The answer?

You cant

If you are eating foods of different varieties together the saliva in your mouth is telling your body through the digestive enzyme amylase that there are carbs and we need an alkaline solution but as the food hits your stomach and pepsin(digestive enzyme)notices that protein is around so it attatches itself to the meat and starts to break it down and the stomach starts to up acid production,then kaos ensues,after you`ve finished eating you`ve got alsorts of different processes goign on both acid and alkaline.

The proteins are getting broken down in your stomach but your body knows that there are carbs/starches there so it is quickly shuttling everything into your small entestines so that it can nutrilize(sp)the acids with bicarbonates so it can have a go at the starches but in the process it is stopping complete protein breakdown and you have putrifying meat?protein matter going through the small intestines and into other areas of the body which over time will slowly rot and fester cause all sorts of problems longterm,from constipation to athritis etc,you get my point?

We all know that th body has anything up to 7lb of waste products stuck in our body and colon etc that is rotting away and limiting the amount of food that we can thoroughly digest and absorb optimum nutrition from,food combining goes along way to rectifying this problem both for muscular gains and maximum health.

Hold onto your hats theres more to come and it aint going to be pretty

But fireaway with the questions cos I bet theres a few out there that disagree or I have completely turned their worlds upside down

ONE SMART COOKIE · 15-12-2004, 02:34 PM

Quote:

Do you have any links to the best way of losing weight is only 2-3 meals/day because that goes heavily against everything I believe in?

I go against everything I ever beleived in but thats how we learn.

As for the links when I`ve finished refreshing myself about it I`ll post up some stuff on it that I got from the old "varix"board a few yrs ago.

What I can add is that a lot of old skool bodybuilders(40`s 50`s 60`s)used to use it regulary to acheive their best,plus a mate of mine swears by it for getting him into top shape.

TYSON · 15-12-2004, 03:37 PM

BLOODY HELL lol

12-12-2004, 04:23 PM	#1 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Loose fat & Gain muscle (ABS DIET) Some of you will allready know some of this but also hopefully learn some things as well. I recently read an aticle which basically says if you keep your hourly surplus or deficit within 300 - 500 calories at all times, you'll best be able to change your body composition by losing fat and adding lean muscle mass. So if you want to look slimmer, feel fitter and live longer, Eat more often like 6 meals a day. Simply alternate your meals with snacks and you,ll keep your stomach full, which will reduce the likelihood of a diet-destroying binge which the be honest i do occasionaly. SNACK Blendid mixtures of milk, low fat yoghurt, whey powder, ice and fruit can act as meal substitutes and as potent snacks. Berries, flavoured whey powders, or peanut butter will satisfy your sweet cravings and their thickness takes up space in your stomach. Drink a 240ml smoothie for breakfast or as a snack. WATER Drinking about 8 glasses of water a day, helps keep you satiated ( often what we interpret as hunger is really thirst ); it flushes the waste products your body churns out when processing protein or breaking down fat; and it transports nutrients to your muscles. DIET GUIDE The foods I have listed below are so good for you, in fact, they'll just about single-handedly exchange your fat for muscle. Just include from the list 2 or 3 of these foods in each of the 3 major meals of your day and at least 1 of them in each of your 3 snacks. Diversify your food at every meal to get a combination of protein, carb, and fat Sneak a little protein into each snack CHEATING You can cheat on this diet once a week, but remember only one meal a week you can have anything you want, note that i didnt say one day a week only one meal a week you can have fish n chips or a curry ect: this helps you stick to the diet. THE FOODS ( pick only one from each of the twelve) 1/ Almonds.....................................1/2 cup a day (plain not salted or flavoured) 2/ Peas or kidney beans 3/ Brocalli or brussels 4/ Low fat milk or low fat cheese 5/ Instant oats................................ (unflavoured) 6/ Eggs 7/ Chicken or tuna 8/ Peanut butter 9/ Olive oil 10/ Whole grain bread or brown rice 11/ Whey powder 12/ Friut SMOOTHIE RECIPE 3/4 Cup instant oats 3/4 Cup skimmed milk 3/4 Cup frozen berries/fruit 2 Tsp whey powder 3 Ice cubes, crushed BLEND AND SERVE LET ME KNOW WHAT YOU THINK ? Last edited by TYSON; 12-12-2004 at 06:02 PM.

14-12-2004, 07:38 PM	#8 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Yes i see your point about it being hard too stick to but it depends on how hard you want to loose the excess weight i suppose, but if nothing else it is surely a good guide line to adjust to suite your personal tastes. Speaking as some one who has tried Atkins for 4 days and nearly committed suicide lol i think this could be a good diet plan personally. Diary barry, not actauly got hold of those supplements yet;) but still receiving a few helping hands lol Cookie, thanks for your comments as they all help but have too agree with Hack, when i trained before i drunk alot of milk a day especially in protein drinks, and at 5"8 i weighed in at nearly 16 stone solid muscle so i cant agree with not using milk. Last edited by TYSON; 14-12-2004 at 07:45 PM.

12-12-2004, 05:19 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Not bad. Almonds are one of the best nuts you can eat but im not sure a cup a day would be the proper amount.

12-12-2004, 06:03 PM	#3 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Sorry that was supposed to be 1/2 cup, my mistake:gun:

14-12-2004, 04:41 PM	#4 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 4,105	Thanks for that info Tyson. I'm planning to cut the fat after xmas - this will be a big help (but I will miss cheesy, fatty, carby foods).

14-12-2004, 04:55 PM	#6 (permalink)
ONE SMART COOKIE cerca trova Join Date: Jun 2004 Posts: 2,020	Dont blend milk I would avoid milk nowadays There has been evidence in the past that the best way to loose weight is to only eat 2-3 melas aday Some would say never eat fruit with other foods Some others would also say never mix concentrated proteins and concentrated carbohydrates at the same meal I think a cheat meal every 3-4 days is better Other than those things a good post for others to follow,sound and sensible

14-12-2004, 06:17 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	What is wrong with whole organic milk cookie? What about fruits and eggs? Apple and tuna? I think you should eat carbs, fats and protein all together. I dont give a rats ass about the diffrent digestive enzymes that are diffrent for each macronutrient, I was in the best shape of my life eating that way.

15-12-2004, 03:37 PM	#15 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	BLOODY HELL lol