need advice from some pro's!

[vlynn930]

i am new to this site and i appreciate advice any generous soul will give me. i am 36(gasp!) ,female, 5' 5 ,maybe 5'6 weigh 180lbs. (can't believe i told you that!)i look younger than that,people think i'm about 26 usually.i am tired of being out of shape.i am embarassed to see people i know and i definitely judge myself very harshly. i'm trying to get over depression from financial,relationship issues and i put on this weight due to it.sorry for the soap opera life story,i just want people to know where im coming from. i am taking 37.5mg phentermine 1x daily first thing in the am followed by this regimen.
morning:
3000 mg cla
25mg dhea
200mcg chromium
350mg green tea
multivitamin

afternoon:
dhea 25mg
chromium 200mcg
green tea 350 mg

evening
chromium 200mcg
magnesium 400 mg

thoughts on how much cardio/how many times per week/duration etc?
also,should i stick to cardio to burn fat and then do machines or include them right off the bat?also,i know soda ia a no no ,but what about 1 diet soda a day? i get headaches from pollen allergy and the caffeine helps.thanks guys for your insight

 

[dennis]

i am new to this site and i appreciate advice any generous soul will give me. i am 36(gasp!) ,female, 5' 5 ,maybe 5'6 weigh 180lbs. (can't believe i told you that!)i look younger than that,people think i'm about 26 usually.i am tired of being out of shape.i am embarassed to see people i know and i definitely judge myself very harshly. i'm trying to get over depression from financial,relationship issues and i put on this weight due to it.sorry for the soap opera life story,i just want people to know where im coming from. i am taking 37.5mg phentermine 1x daily first thing in the am followed by this regimen.
morning:
3000 mg cla
25mg dhea
200mcg chromium
350mg green tea
multivitamin

afternoon:
dhea 25mg
chromium 200mcg
green tea 350 mg

evening
chromium 200mcg
magnesium 400 mg

thoughts on how much cardio/how many times per week/duration etc?
also,should i stick to cardio to burn fat and then do machines or include them right off the bat?also,i know soda ia a no no ,but what about 1 diet soda a day? i get headaches from pollen allergy and the caffeine helps.thanks guys for your insight

I will take a stab at this..first let me congradulate you on turning your life around ! What foods are you eating ? You need high protien meals,little or no carbs from breads/wheats/flour...be very carefull with dairy and sugar..and eat 6 smaller meals per day.The best way for you to do cardio will be first thing in the morning on a total empty stomache...say 40 minutes treadmill or bike..monday - saturday.On mon,wed,friday follow the cardio with 20 minute circuit workout using free weights.1 diet soda per day will not hurt you but learn to drink a gallon or more a day of cold water.Since you like caffeine you could try an eca stack or a hydroxycut product.

 

[BubbaEarl]

Good Advice Dennis. Low Carb is the way to go Research the low carb lifestyle on the internet. DO NOT be afraid of fat. Eat real food.

 

[role model]

You wanted advice from a pro? Well Charles Poliquin is a pro.
Any questions after you read this just ask, and as far as your question on cardio, High intensity interval training burns more calories than cardio because the bulk of these calories are burned post exercise..... Here it is.


What I learned at the Charles Poliquin "Fat Loss Seminar"

These are the notes that I took from the Charles Poliquin Seminar that I attended on November 13, 2005.

Snippets

If over 10-12% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age. So you must cut the sugar.


Supplements

Most important, Omega 3 Fatty Acids: Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

You should take it throughout the day and rotate your source of EFAs every 10 days. Krill Oil is the best source as it also eliminates PMS and you dont need high doses of this type of oil.

Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen 16 is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen 16 are Broccoli extract, DIM and Green Tea

Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in ate. Take it after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimers


Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So dont bother doing it unless it is sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.

Teach your body to burn fat and calories on its own.

1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.
2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is metabolically active and burns more calories than other body tissue even when youre not moving.
3. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it feels safe using fat stores for energy after exercise - your body will not click in to save mode unless you exercise for long periods of time, regularly and often..


Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.

2. As you get leaner still you can introduce the Orange family of fruits.

3. As you get leaner again you can add Plums, nectarines, peaches and apples.

4. Then grapes and bananas

5. Then the root vegetables such as yams, and sweet potatoes

6. Then rice, the darker the better

7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)

A no or low gluten diet is a good thing, it interferes with reaction time.

Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids

 

[BubbaEarl]

You wanted advice from a pro? Well Charles Poliquin is a pro.
Any questions after you read this just ask, and as far as your question on cardio, High intensity interval training burns more calories than cardio because the bulk of these calories are burned post exercise..... Here it is.


What I learned at the Charles Poliquin "Fat Loss Seminar"

These are the notes that I took from the Charles Poliquin Seminar that I attended on November 13, 2005.

Snippets

If over 10-12% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age. So you must cut the sugar.


Supplements

Most important, Omega 3 Fatty Acids: Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

You should take it throughout the day and rotate your source of EFAs every 10 days. Krill Oil is the best source as it also eliminates PMS and you dont need high doses of this type of oil.

Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen 16 is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen 16 are Broccoli extract, DIM and Green Tea

Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in ate. Take it after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimers


Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So dont bother doing it unless it is sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.

Teach your body to burn fat and calories on its own.

1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.
2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is metabolically active and burns more calories than other body tissue even when youre not moving.
3. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it feels safe using fat stores for energy after exercise - your body will not click in to save mode unless you exercise for long periods of time, regularly and often..


Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.

2. As you get leaner still you can introduce the Orange family of fruits.

3. As you get leaner again you can add Plums, nectarines, peaches and apples.

4. Then grapes and bananas

5. Then the root vegetables such as yams, and sweet potatoes

6. Then rice, the darker the better

7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)

A no or low gluten diet is a good thing, it interferes with reaction time.

Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids

Role Model - AWESOME post. That is what she needs to do and she will look great faster than she ever imagined. I did not know that about peanut butter. That is a bummer because PB has been a huge part of my diet. Does the same thing go for peanuts? Why are phyto-estrogens bad? I personally do not have any cheat meals because I cannot handle them. It is my personality. I am like an alcoholic when it comes to sugar and other carbs. I cannot eat carbs in moderation. It is easier for me to stay off of them completely. I am on the "no carb wagon". I would be extra careful with cheat meals at the beginning to see if you can handle them. Carbs are like drugs, They cause a chemical reaction in the brain that releases seritonen (sp) and there is a blood sugar crash that causes cravings. Eat natural foods. If it is real food it is almost always good, including beef, cream, eggs, butter, and other demonized whole foods. Fat is not a bad word. Like role model said carbs make you fat.

 

[role model]

Role Model - AWESOME post. That is what she needs to do and she will look great faster than she ever imagined. I did not know that about peanut butter. That is a bummer because PB has been a huge part of my diet. Does the same thing go for peanuts? Why are phyto-estrogens bad? I personally do not have any cheat meals because I cannot handle them. It is my personality. I am like an alcoholic when it comes to sugar and other carbs. I cannot eat carbs in moderation. It is easier for me to stay off of them completely. I am on the "no carb wagon". I would be extra careful with cheat meals at the beginning to see if you can handle them. Carbs are like drugs, They cause a chemical reaction in the brain that releases seritonen (sp) and there is a blood sugar crash that causes cravings. Eat natural foods. If it is real food it is almost always good, including beef, cream, eggs, butter, and other demonized whole foods. Fat is not a bad word. Like role model said carbs make you fat.

OK heres the deal about phyto-estrogens:
1] Its mainly a female hormone. (worse for men)
2] Estrogens are inflammatory and an immunosuppressive which causes allergy's, arthritis etc..

Some bad foods are (gluten grains, dairy, and soy) I love peanut butter also, but my motto is everything in moderation. I'll eat a couple of pb sandwiches every week, and yes, its in the nuts. Soy is worse than any other food out there for estrogens. Now as for women estrogens shouldn't bother them as much as men but they still can cause problems. Believe it or not cows milk has a lot of estrogens in it also.
Estrogen Inhibiting Foods,

Berries
Broccoli
Buckwheat
Cabbage
Citrus Foods
Corn
Figs
Fruits (except apples, cherries, dates, pomegranates)
Grapes
Green beans
Melons
Millet
Onions
Pears
Pineapples
Squashes
Tapioca

 

[jasthace]

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

These are the phytoestrogens in peant butter



Daidzein

Properties: Daidzein has both weak estrogenic and weak anti-estrogenic effects. Daizein has also antioxidant activity. Foti P. et al of the Department of Food Science and Microbiology (University of Milan) compared the antioxidant activity daidzein and genistein. antioxidant activity in primary and cancer lymphocytes. Their results showed that daidzein is just as effective as genistein in protecting cells against oxidative damage of DNA. The antioxidant activity of daidzein was measured at concentration which could be obtained by consumption of soy products.

The anti-estrogenic effect of daidzein may explain its anti-carcinogenic, anti-atherogenic and anti-osteoporotic activity. Epidemiological studies have long shown that people who consume a lot of soy have reduces incidences of prostate cancers. This benefit of soy could be explained by the anti-cancer and antioxidant activity of daidzein.
Constantinou AI et al (Department of Surgical Oncology, University of Illinois at Chicago) studied the effect of daidzein on the capacity of tomaxifen to prevent mammary tumours. They concluded that the combination of daidzein and tamoxifen produces increased protection against mammary carcinogenesis: tumour multiplicity was reduced by 76 percent and tumor incidence by 35 percent.

Daidzein seems to reduce the risk for osteoporosis. Studies have shown that daidzein stimulates the formation of osteoblasts, which are cells that produce bone mass.

There are also indications that daidzein may reduce the dependence on alcohol. Keung WM et al of the Center for Biochemical and Biophysical Sciences and Medicine, Harvard Medical School, Boston, showed that an extract of Radix Puerariae suppressed the free-choice ethanol intake of ethanol-preferring hamsters. The herb Radix Puerariae contains daidzein and is used in China as a traditional Chinese medicine for alcohol addiction and intoxication.



Genistein

Properties: Genistein works on several fronts: it acts as a phytoestrogens and as an antioxidant.

The estrogenic activity of genistein has been confirmed in many studies. Of all the isoflavones, genistein has the strongest estrogenic activity.

Genistein is a strong antioxidant. Genistein removed damaging free radicals and reduces lipid peroxidation. Only oxidized LDL cholesterol is absorbed by the arterial cells. Prevention of the oxidation of LDL cholesterol will reduce the risk for arteriosclerosis. Gensistein prevents the formation of hearth attacks and strokes by acting as anticlotting agent. Genistein increases the activity of other antioxidant enzymes such as glutathione peroxidase, superoxide dismutase and glutathione reductase. Studies have shown that genistein can also influence the growth of cells which are not hormone-dependent. Genistein seems to inhibit the activity of tyrosine kinase, which plays an important role in cell growth. Reduction of tyrosine activity will result in a reduced cancer risk.

Genistein seems to reduce the risk for some hormone related cancers, principally breast cancer and prostate cancer. Epidemiological studies show that consumption of isoflavones may protect against breast and prostate cancer. High dietary intake of soy products China and Japan are linked with low incidence of these cancers. There are lots of theories to explain the anti-cancer action of genistein: inhibition of angiogenesis, inhibition of tyrosine kinases, antioxidant property, and anti-estrogen action (it is known that estrogen increases risk for certain cancers). Genistein binds with estrogen receptors, preventing the estrogen from binding and initiating cancer growth.

The estrogenic effect of genistein may also explain its protective action against osteoporosis.
Genistein is also used to ease menopause symptoms, such as hot flushes.



Biochanin A

Biochanin A belongs to the isoflavone class of flavonoids. It is also classified as a phytoestrogen since it is a plant-derived nonsteroidal compound that possesses estrogen-like biological activity. Biochanin A has been found to have weak estrogenic activity.

Biochanin A has estrogenic activity. It may also have antioxidant, anticarcinogenic, anti-atherogenic and anti-osteoporotic activities
Biochanin A has weak estrogenic activity as measured in in vivo and in vitro assays.

Structurally, biochanin A would be expected to be able to scavenge reactive oxygen species and inhibit lipid peroxidation. However, there are few studies demonstrating this.

There are cell culture and animal studies indicating that biochanin A has anticarcinogenic activity. It is unclear what the mechanism of the possible anticarcinogenic activity might be.

Biochanin A has been found to have hypolipidemic activity in some animal models. Again the mechanism of this possible effect, as well as the mechanism of any anti-atherogenic activity, is unclear.

In comparison with other isoflavones, such as genistein and daidzein, biochanin A might be expected to have possible anti-osteoporotic activity. This might be due, in part, to its weak estrogenic activity.

Little is known about the pharmacokinetics of biochanin A in humans. Inferences can be drawn from some animal studies. Biochanin A appears to be absorbed from the small intestine from whence it is transported to the systemic circulation by the lymphatics. There is little information available on the tissue distribution of biochanin A. It appears that biochanin A delivered to the liver undergoes extensive conjugation with glucuronate and sulfate via hepatic UDP-glucuronosyltransferases and sulfotransferases. The glucuronate and sulfate conjugates of biochanin A are excreted in the urine and the bile.



Secoiso-lariciresinol

Secoisolariciresinol diglycoside (SDG) (C32H46O16) is an anti-oxidant phytochemical present in flax, sunflower, sesame, and pumpkin seeds. It is a precursor of mammal lignans and a phytoestrogen.

Animal studies have shown SDG can prevent the development of atherosclerosis and diabetes, and has beneficial modifying effect on blood and cholesterol levels.

Secoisolariciresinol diglucoside can be isolated from de-fatted (hexane extraction) flaxseed by extraction of the lignan polymer precursor with a water/acetone mixture, followed by acetone removal and alkaline hydrolysis.[1]