c9679

Hello,

Was wondering if someone could help me please? I have been working out on and off for a few years now, ive recently started to get really into it properly but I needed some advice to get my body fat down...

I have been on every diet possible even the Atkins which im on now, im 5" 9' and about 11 stones (Male), I just really want to cut off some of the fat I do weights about 5 times a week, running half an hour an hour on the excercise bike and 500 crunches however I still cant see my abs at all :(

Im not using any supplements at all at the moment, just wondering if anyone can recommend anything that I should be taking and a suitable diet what I should be eating to cut down the body fat please??? I have heard of Creatine and Protein powders as well as fat metaboliser tablets all of Argos lol should I be taking these???

I would be very gratefull for any help and advice

Thank You

ChefX

try this for diet
[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)

[ ] asparagus
[ ] broccoli
[ ] green beans
[ ] cauliflower

[ ] pasta linguini
[ ] potatoes
[ ] rice (short & long grain)
[ ] sweet potatoes
[ ] egg noodles
[ ] brown (& wild) rice
[ ] oatmeal, rolled oats (slow cooked)
[ ] multi grain bread

[ ] olive oil (extra virgin)
[ ] butter (unsalted)

[ ] honey (post workout drink)
[ ] berries (breakfast only)
[ ] apples (breakfast only)
[ ] oranges (breakfast only)
[ ] bananas (breakfast only)

[ ] coffee
[ ] tea
[ ] cream (for coffee/tea)
[ ] zero calorie sweetener
[ ] diet soda
[ ] chocolate, dark

try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list
keep you calories the same each day
if your not loosing then subtract in 500 more calories a day the next week
if your loosing too fast (aka muscle) then increase the calories by 500 a day for the next week (shoot for 1 to 2 lbs a week of fat loss maximum after the second week, the first week is mostly fluid so don't count those losses)

It is that simple.

(This is the base from my Diatia book)

For the supplements ...
Start with the super healthy basics

A whole food multi vitamin like source of life by natures plus
take about 6 to 12 capsules of fish oils like costcos kirlkland brand
take 3 to 6 tablets/caps of apple pectin
and have a good workout drink (post workout) consiting of
- 200 calories of whey protein
- 200 calories of honey
- water (plus more after the drink)
- 2g of creatine monohydrate
- use sugar free pudding or sugar free angel delight to thicken and improve texture/taste

(this is from my alchemy book)

ayway this is all IMO
good luck

cheers chef x

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The Regimen X Bodybuilding System by The Family of X

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We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

c9679

Thanks mate, im actually trying to lower body fat not increase
Im eating most those things on the Atkins but still have a lot of body fat it seems, dont over eat only drink water or diet drinks... Dont know what else to do to lower body fat :( should I be taking any fat supplements with your programme please???

ChefX

I fixed the wording for you, look at it again.
As far as fat loss supplements, you can take some, I prefer tight by San as its a good all around combination..
here see below and excerp from my alchemy about it

Lipid & Thyroid optimizer
Tight by S.A.N.
Caffeine Anhydrous - Caffeine has been shown to dramatically increase free fatty-acid levels, providing the body with a fuel source that it can use instead of the glycogen stored in your liver and muscles. In fact, studies found a 100% increase in plasma free fatty acids after the subjects took 330 mg of caffeine.
At the same time, caffeine has been shown to increase adrenaline levels. This "fight-or-flight" hormone increases alertness and boosts energy levels, helping you to go through your daily tasks with less food intake. Most people experience a reduced appetite when their adrenaline levels are high, usually because they are focused on more essential tasks.
You can call it 3,7-dihydro-1,3,7-trimethyl-1H-purine-2,6,-dione OR 1,3,7-trimethylxanthine, but what we are really talking about is CAFFEINE. Caffeine may be the most popular drug in the world. We consume caffeine in coffee, tea, cocoa, chocolate, some soft drinks, and some drugs. The actual source of caffeine is the coffee bean, tea leaf, kola nut and cacao pod. Pure caffeine is odorless and has a bitter taste.
Once thought to be a ‘nutrition no-no’ for athletes, caffeine has taken center stage in the past few years as a legitimate aid to performance. This benefit has been recognized by the makers of sports nutrition products like energy gels.
A growing body of laboratory research supports caffeine as an effective ergogenic aid. (An ergogenic aid is a substance that improves athletic performance.)
Caffeine is a substance restricted by the International Olympic Committee (IOC). The allowable limit is 12 ug per milliliter of urine. The NCAA also limits (15 ug/ml of urine) caffeine usage. These urinary caffeine limits are high, so it permits athletes to normally consume caffeine prior to competition. It is difficult for an athlete to reach the illegal limit without deliberately taking caffeine tablets or suppositories. A 175-lb. person could drink seven regular size cups of drip-percolated coffee one hour prior to exercise and would only then approach urinary caffeine limits.
Caffeine is well-known as a diuretic, therefore, it’s reasonable athletes would have concerns about its effects on hydration. However, several studies conclude that no changes occurred in core temperature, sweat loss, plasma volume, urine volume or body hydration status during exercise following caffeine ingestion.
The mechanism’s of caffeine’s ergogenicity remains unclear however, three main theories exist.
1. Central Nervous System
This explanation involves the central nervous system (CNS). Caffeine stimulates the CNS, which would positively affect the athlete in two ways:
• through perceived exertion
• through increased neural activation of muscle contraction.
Explained in more simple terms, caffeine ingestion may help the athlete ‘feel’ better and more alert. So a boost of caffeine might make mile 19 of a marathon or starting the third leg of a triathlon feel not as hard. Along with this enhanced focus and clear-headedness, caffeine affects the CNS by stimulating the nerves to fire muscles into action more effectively.
2. Skeletal Muscle
The second theory focuses on the direct effect caffeine has on skeletal muscle performance. Caffeine produces changes in calcium activity, which stimulates the ion transport of potassium into non-contracting tissues. The ion transport leads to a reduction of the typical rise in plasma potassium concentrations occurring during exercise. It is thought that lowered potassium levels in the plasma help to maintain the excitability of the muscle fiber. More simply put, caffeine may benefit the athlete by helping to produce a longer (and possibly stronger) muscle contraction.
3. Metabolism
The third theory involves the ‘classic’ metabolic explanation of caffeine’s benefit to exercise performance. Caffeine increases the release early in exercise of free fatty acids into the blood. The increase in fatty acid availability leads to increased muscle fat oxidation and decreased carbohydrate oxidation, thus sparing muscle glycogen for use later in exercise. The extra store of glycogen benefits the athlete by delaying the onset of fatigue.
None of the above three theories alone can fully explain the ergogenic effect of caffeine. Different types of exercise (endurance versus short term) probably see performance improvements from different mechanisms (metabolic versus muscle). Another explanation may be that caffeine ingestion affects changes in the central nervous system, skeletal muscle, and metabolism, so that all three mechanisms work together in some capacity to benefit exercise performance.
Green Tea Extract EGCG - Green tea contains potent antioxidant compounds called polyphenols. There are four primary polyphenols in green tea. While all four appear to have protective value, epigallocatechin gallate (EGCG) occurs in the greatest amounts and has the strongest benefits. EGCG is an antioxidant that is several times more potent than vitamin E. It also prolongs the life of norepinephrine, which triggers thermogenesis. As a result, EGCG keeps the thermogenic process going for a longer period of time, allowing it to boost your metabolic rate and facilitating fat loss.
Synephrine - Synephrine is the main "active" compound found in the fruit of a plant called Citrus aurantium. The fruit is also known as zhi shi (in traditional Chinese medicine), and as green orange, sour orange and bitter orange in other parts of the world. Synephrine is chemically very similar to the ephedrine and pseudo-ephedrine found in many OTC cold/allergy medications and in a number of former weight loss and energy supplements which contain Ma Huang. But synephrine differs from ephedrine in that synephrine is considered a semi-selective sympathomimetic (because it targets some tissues such as fat, more than it targets others such as the heart) versus a non-selective sympathomimetic (like ephedra which targets many tissues equally and thus often causes side effects). For example, although some high-dose ephedra-containing supplements have been associated with certain cardiovascular side effects as elevated blood pressure and heart palpitations, researchers at Mercer University in Atlanta have shown that Citrus aurantium extract (because it targets fat tissue rather than heart tissue) has no effect on hemodynamics such as heart rate and blood pressure.
Synephrine; Increases metabolic rate, Increases caloric expenditure, is a fat burner, Promotes weight loss & Increases energy levels
Pure Guggulsterones E & Z - Guggul the sticky gum resin from the mukul-myrrh tree from India is thought to lower cholesterol and improve heart conditions, circulation problems, acne, diabetes and weight loss.
There are several different guggulsterones but the Z and E versions are the ones specifically proven to rapidly accelerate fat burning activity. The Z and E guggulsterones work by stimulating thyroid production. The thyroid gland regulates your metabolism, so by increasing thyroid production your metabolic rate will increase-which results in you getting ripped. Thyroid Stimulating Hormone (TSH) is released when the need for Thyroid hormones by the body becomes imminent. From TSH, the thyroid hormone T4 is formed. T4 is responsible for burning fat to some degree. But it's when T4 converts to T3 that you will really experience incredible fat burning effects.
To increase the metabolism and burn fat, you need to stimulate the thyroid and increase thyroid production. So to intensify Thermogenic effects you need high levels of the thyroid hormone T3. You accomplish this by converting T4 to T3 efficiently. High levels of T3 will translate into an increased metabolic rate.
The Z and E guggulsterones make all that possible. They not only stimulate thyroid production, but also facilitate the conversion of T4 to T3. So you get the best of both worlds. Your thyroid production is enhanced and you get the greatest amount of the most potent thyroid hormone, T3.
Sclareolide – Is a Clary Sage Extract. Sclareolide extract has been shown to increase thyroid hormone production. Since the thyroid is responsible for metabolic rate via the hormones it releases, increased output of the thyroid results in an increase in metabolism.
Sclereolide has also been shown to help build lean body mass while reducing body fat-all without a cardiovascular stimulant effect. Sclereolide increases lean body mass, enhances metabolism, increase fat burning and stimulate thyroid activity. Promotes lean body mass by increasing levels of something called cyclic AMP (cAMP). The role of cAMP in the body is vital to weight loss. It triggers a chain of biochemical events in the body that results in increased metabolism, thermogenesis, and mechanisms that promote lean body mass.
Yohimbine - A 3-week study in 1991 on 20 obese females on 1000 calorie diets found that yohimbine daily increased weight loss 3 lbs. over placebo. Multiple studies have found that yohimbine increases the amount of non-esterfied fatty acids (NEFAs), a product of lipolysis (the breaking down of fat), in the bloodstream in both lean and obese individuals, and that this effect persists for at least 14 days, indicating that rapid tolerance does not develop. Yohimbine is also an appetite suppressant, and decreases energy intake in both lean and obese mice. Aside from being a fat loss agent, yohimbine is well known as a sexual stimulant. Studies indicate that it increases copulatory behavior and reduces sexual exhaustion in male rats. A recent review of the literature found that yohimbine, especially in combination with drugs that facilitate the action of nitric oxide, is effective in the treatment of male erectile dysfunction, and a study in women found yohimbine combined with L-arginine glutamate to increase sexual arousal in women with sexual arousal disorder. Yohimbine also slightly raises serum testosterone levels in men.
Bioperine - Bioperine is a standardized extract from the fruits of Piper nigrum L. (black pepper) or Piper longum L. (long pepper). It contains a minimum piperine content of 95% compared to the 3-9% and 3-5% found in raw forms of Piper nigrum and Piper longum, respectively. Bioperine may be co-administered with various nutrients for both human and animal health.
Black pepper is a common household spice that has been used for thousands of years. Black pepper extract has also been used extensively in formulas conceived in the traditional system of medicine in India known as Ayurveda.
Bioperine is a pure piperine extract obtained from black pepper fruits that are cultivated in the damp, nutrient-rich soil regions of southern India. The delicate pepper berries are hand harvested just prior to ripening and then sun dried to assure optimum maturity and quality. The extract of piperine, in the patented form of Bioperine, has been clinically tested in the United States and shown to significantly enhance the bioavailability of various supplemented nutrients through increased absorption.
The metabolic process that generates energy at the cellular level in our body is called thermogenesis. While thermogenesis has typically been categorized as a key factor in weight loss, to confine the scope of its function to this aspect alone is incomplete. Thermogenesis plays an integral role in our body's ability to properly utilize the daily foods and nutrients we take in. It sets in motion the mechanisms that lead to digestion and subsequent gastrointestinal absorption. Piperine, in the patented form of Bioperine enhances the body's natural thermogenic activity - hence the term Thermonutrient.
This enhancement may be explained as a means of increasing thermal energy sufficient to "power up" mechanisms related to thermogenesis. This in turn results in increased metabolic processes that create a "demand" for "supply" of a broad range of nutrients that contribute to metabolism, i.e. vitamins, minerals, herbals, amino acids, etc. It is as if Bioperine activates a metabolic paddle wheel, of sorts, that selectively provides a more efficient mode of nutrient transportation into the blood. Based on available research, piperine is unique in its thermonutrient activity.

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The Regimen X Bodybuilding System by The Family of X

In the great Greek poem by Constantine Cavafy titled "Ithaka,"
We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

c9679

Thanks mate, I was beginning to think you where trying to get me fatter lol, would you know where I could get that supplement please in the UK???

ChefX

Next you will want to me to cook for you for free. LOL
Use the search engine or ask those on here who sell supps.

:p

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The Regimen X Bodybuilding System by The Family of X

In the great Greek poem by Constantine Cavafy titled "Ithaka,"
We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.