Reply
Results 1 to 15 of 15
  1. #1
    Registered User oregonpanthers's Avatar
    Join Date: Mar 2003
    Location: San Diego, California, United States
    Age: 35
    Posts: 1,294
    Rep Power: 6852
    oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000) oregonpanthers is a name known to all. (+5000)
    oregonpanthers is offline

    Thumbs up Hockett's Pocket Guide to Fat Loss

    What to do and why

    Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle.

    1. Fasted cardio in the morning is ALWAYS best because insulin levels are bottomed out, hormone sensitive lipase is fully active, the fat cell releasing enzyme while lipoprotein lipase is dormant, the storage enzyme for fat cells. GH is still coming off its overnight high, a major fat burning hormone, very little blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep it under 60 minutes long, 45 minutes is more then ample, to long and you eat up muscle tissue unless you take a BCAA supplement during the session.

    2. Do not consume carbs when you dont need them, meaning that if your not about to workout or just got done working out, dont eat carbs! No more then 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through the workout and the carbs to recover, thats it! Any other carbs taken in should be "run off" or carbs from veggies, cottage cheese, nuts, natural peanut butter or sources that are not true carb sources.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get ranveous and look for anything at all to eat. Its human nature when you feel starved. Even if its the right thing to eat, you end up eating way to much of it. Eat often enough to stay full even if its lots of veggies and water.

    4. Do not consume large amounts of fat and carbs together even if its low glycemic and essential fats. This is a controversy in many fitness circles right now but this is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin which acts to store anything in your blood stream, fats, aminos, and glucose alike. Fats normaly get booted to storage since they dont need chemical processesing to become fats. Plus the body prefers to use carbs as energy. So my messahe is dont eat them together in huge amounts. Sure you drop the glycemic index of the meal but proteins already do that for you when eating proteins before carbs in the same meal. Carbs are still going to raise insulin pending the amount and type eaten. A few grams of fat with carbs is ok (<10g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal of course!

    5. Take fish oils! They increase your sensitivity to carbs (allowing you to use more vs store more) and they assist with fat loss via PPAR-delta stimulation (a mitochondrial activator found in muscle). Allwyn Cosgrove, a very popular weight loss specialist and researcher is huge on fish oils for fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the martket. They all say proprietery blend which means nothing more then "some of this and some of that". Supplements to take before cardio that are known to assist with fat burning in amounts found to have an effect alone and even more so together are:
    caffiene 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    yohimbine 8mg (alpha 2 adgrenergic antagonist)
    asprin 81mg (inhibits alpha-glycerol-phosphate, the reesterification enzyme of ffa's)
    green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 90 minutes to 45 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight cravings and give your body some slow digesting casein protein to breakdown and use during the night, its void of sugar, low carb (lactose) and high protein, plus its got calcium which can help yeah sleep. No it wont get stored as fat! Your body does not just turn off your digestive system at night people! If calories are controlled during the day and exercise is intense enough, you will process and use foods like this even at night.

    8. Eat citrus fruits if you must eat fruits as they are acidic and raise insulin much less then most typical fruits. Plus they have flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffienes effects.

    9. Maintain some form of weight training at least 3x a week or your body wont have a damn reason to hold muscle, it will burn muscle like mad if your doing cardio more then 5x a week. To much cardio and no weights = marathon man/women in no time.

    10. If long duration cardio stops working, throw in a shorter 30 minute interval session 1-2x a week and go with that as a plateau buster. Works every time!

    11. Lastly, when you really feel like your hungry as hell all the time and weight loss is not dropping, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism again. Refeeds are just 1 single high carb meal of slow and medium digesting carbs. Eaten before bed (yes 1-2 hours before bed!) tricks your body into sucking up all these carbs all night long causing it to blunt any hint of starvation or metabolic slow down. T3, leptin, and a couple other hormones related to hunger and metabolic rate go through the roof because of the overnight presence of insulin (you wont store much at all if your diet has been spot on over the week). This does have a limit however. The amount and type of carbs needs to be titrated to your bodyweight.


    You cannot go wrong if you incorporate these items into your own plan, its worked for me and its worked for most other natural physique type athletes without drugs or illegal stimulants.
    UNBA Men's Physique Athlete
    ProLab & Blueprint for Athletes Rep
    Good Eats Local San Diego Rep
    TrainFightRecover.com Co-Founder
    abetterbitesd.blogspot.com/p/who-am-i.html
    Reply With Quote

  2. #2
    Registered User imfocused's Avatar
    Join Date: Aug 2007
    Location: Desoto, Texas, United States
    Age: 44
    Posts: 298
    Rep Power: 190
    imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10) imfocused is on a distinguished road. (+10)
    imfocused is offline
    Nice article man i plan to use every word of it!
    * People ask me what Diet pill im takin i tell'm i'm on Hard work, sacrifice and dedication! go get you some!

    My Transformation Log
    http://forum.bodybuilding.com/showthread.php?t=153231711&p=1054443621#post1054443621
    Reply With Quote

  3. #3
    Banned TheDarkKnight27's Avatar
    Join Date: Sep 2010
    Age: 25
    Posts: 2,830
    Rep Power: 0
    TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank) TheDarkKnight27 is the lowest scum of the boards. (Worst Rank)
    TheDarkKnight27 is offline
    I already knew all of that but it was still a good read, much better than 90% of other fatloss articles. I disagree with having casein before bed (not that it's bad, it's just pointless). It's not like your body is going to get rid of some muscle over a period of 8hrs.

    inb4age:16
    Reply With Quote

  4. #4
    Registered User SY82's Avatar
    Join Date: Mar 2010
    Location: United States
    Posts: 480
    Rep Power: 1646
    SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000) SY82 is just really nice. (+1000)
    SY82 is offline
    A lot of broscience in this article. If you want to lose fat, head over to the nutrition section and check out the stickies. Then do what they say.
    Reply With Quote

  5. #5
    Registered User Quirck's Avatar
    Join Date: Feb 2010
    Location: Montreal, Quebec, Canada
    Age: 44
    Posts: 54
    Rep Power: 0
    Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10) Quirck has a little shameless behaviour in the past. (-10)
    Quirck is offline
    Good guide, thanks.
    Reply With Quote

  6. #6
    Registered User acubed123's Avatar
    Join Date: Nov 2010
    Location: El Paso, Texas, United States
    Age: 43
    Posts: 52
    Rep Power: 115
    acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0) acubed123 has no reputation, good or bad yet. (0)
    acubed123 is offline
    Thank you for this.
    "The heights by great men reached and kept Were not attained by sudden flight, But they, while their companions slept, Were toiling upward in the night."

    -- Henry Wadsworth Longfellow
    Reply With Quote

  7. #7
    Banned Insiplensig's Avatar
    Join Date: Dec 2011
    Posts: 13
    Rep Power: 0
    Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10) Insiplensig has a little shameless behaviour in the past. (-10)
    Insiplensig is offline

    adderall no prescription online pharmacy

    adderallnoprescriptiononlinepharmacy name/]adderall no prescription online pharmacy
    adderallnoprescriptiononlinepharmacy name/ adderall no prescription online pharmacy
    Reply With Quote

  8. #8
    Registered User Freak4WhiteTail's Avatar
    Join Date: Dec 2011
    Location: Plattsmouth, Nebraska, United States
    Age: 39
    Posts: 59
    Rep Power: 102
    Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0) Freak4WhiteTail has no reputation, good or bad yet. (0)
    Freak4WhiteTail is offline
    Good write-up.
    Bring Starvation to those who hunger for your defeat!!

    Honey Badger dont give a S***!!
    Reply With Quote

  9. #9
    Registered User Toothstudent's Avatar
    Join Date: Dec 2011
    Age: 32
    Posts: 94
    Rep Power: 118
    Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10) Toothstudent is on a distinguished road. (+10)
    Toothstudent is offline
    I've been sticking to a majority of this for a while and seen some decent results but theres a lot of people on here who disagree. I'll look into those other methods eventually when I have some time
    http://forum.bodybuilding.com/showthread.php?t=141214521
    Reply With Quote

  10. #10
    Registered User MamaAdjuste's Avatar
    Join Date: Dec 2011
    Age: 39
    Posts: 53
    Rep Power: 102
    MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0) MamaAdjuste has no reputation, good or bad yet. (0)
    MamaAdjuste is offline
    Thanks, I needed that!
    Reply With Quote

  11. #11
    Registered User WorkoutFreak219's Avatar
    Join Date: Mar 2011
    Posts: 2,900
    Rep Power: 2987
    WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500) WorkoutFreak219 is a glorious beacon of knowledge. (+2500)
    WorkoutFreak219 is offline
    Originally Posted by SY82 View Post
    A lot of broscience in this article. If you want to lose fat, head over to the nutrition section and check out the stickies. Then do what they say.
    Broscience yes.
    Will this work YES.
    Reply With Quote

  12. #12
    Registered User stewartsem's Avatar
    Join Date: Jan 2012
    Age: 60
    Posts: 1
    Rep Power: 0
    stewartsem has no reputation, good or bad yet. (0)
    stewartsem is offline

    Appreciated!

    Thanks for a great article. Im trying to drop 20 right now Im 52 yrs old and I can honestly say its a lot tougher as you get older. When I was 35-40 I was a compedative bodybuilder so Im reverting back to my old 16 week BB plan. You forget a lot so reading your article put me back on track, I forgot about the 4 supplement plan you mentioned so Im going to get the supplements again.

    Just a quick question there in controversial info in doing cardo on an empty stomach....some say its better not too? your thoughts? Im forced to weight train in the morning followed by 40 minutes of cardio so I really feel like I need to eat or i will pass out due to the high intensity workouts (supersetting). I do another 30 mins of cardio at night....to be honest in 2 weeks i have only dropped about 3 pounds Imn a bit frustrated...is it fair to say that initially as we enter a diet our bodies go into a survival mode and try to store unit such time as it realizes hey I wont starve
    and it finally starts to let go? Im very strick on diet with 1 cheat meal every 14 days...

    Thanks

    Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle.

    1. Fasted cardio in the morning is ALWAYS best because insulin levels are bottomed out, hormone sensitive lipase is fully active, the fat cell releasing enzyme while lipoprotein lipase is dormant, the storage enzyme for fat cells. GH is still coming off its overnight high, a major fat burning hormone, very little blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep it under 60 minutes long, 45 minutes is more then ample, to long and you eat up muscle tissue unless you take a BCAA supplement during the session.

    2. Do not consume carbs when you dont need them, meaning that if your not about to workout or just got done working out, dont eat carbs! No more then 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through the workout and the carbs to recover, thats it! Any other carbs taken in should be "run off" or carbs from veggies, cottage cheese, nuts, natural peanut butter or sources that are not true carb sources.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get ranveous and look for anything at all to eat. Its human nature when you feel starved. Even if its the right thing to eat, you end up eating way to much of it. Eat often enough to stay full even if its lots of veggies and water.

    4. Do not consume large amounts of fat and carbs together even if its low glycemic and essential fats. This is a controversy in many fitness circles right now but this is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin which acts to store anything in your blood stream, fats, aminos, and glucose alike. Fats normaly get booted to storage since they dont need chemical processesing to become fats. Plus the body prefers to use carbs as energy. So my messahe is dont eat them together in huge amounts. Sure you drop the glycemic index of the meal but proteins already do that for you when eating proteins before carbs in the same meal. Carbs are still going to raise insulin pending the amount and type eaten. A few grams of fat with carbs is ok (<10g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal of course!

    5. Take fish oils! They increase your sensitivity to carbs (allowing you to use more vs store more) and they assist with fat loss via PPAR-delta stimulation (a mitochondrial activator found in muscle). Allwyn Cosgrove, a very popular weight loss specialist and researcher is huge on fish oils for fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the martket. They all say proprietery blend which means nothing more then "some of this and some of that". Supplements to take before cardio that are known to assist with fat burning in amounts found to have an effect alone and even more so together are:
    caffiene 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    yohimbine 8mg (alpha 2 adgrenergic antagonist)
    asprin 81mg (inhibits alpha-glycerol-phosphate, the reesterification enzyme of ffa's)
    green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 90 minutes to 45 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight cravings and give your body some slow digesting casein protein to breakdown and use during the night, its void of sugar, low carb (lactose) and high protein, plus its got calcium which can help yeah sleep. No it wont get stored as fat! Your body does not just turn off your digestive system at night people! If calories are controlled during the day and exercise is intense enough, you will process and use foods like this even at night.

    8. Eat citrus fruits if you must eat fruits as they are acidic and raise insulin much less then most typical fruits. Plus they have flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffienes effects.

    9. Maintain some form of weight training at least 3x a week or your body wont have a damn reason to hold muscle, it will burn muscle like mad if your doing cardio more then 5x a week. To much cardio and no weights = marathon man/women in no time.

    10. If long duration cardio stops working, throw in a shorter 30 minute interval session 1-2x a week and go with that as a plateau buster. Works every time!

    11. Lastly, when you really feel like your hungry as hell all the time and weight loss is not dropping, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism again. Refeeds are just 1 single high carb meal of slow and medium digesting carbs. Eaten before bed (yes 1-2 hours before bed!) tricks your body into sucking up all these carbs all night long causing it to blunt any hint of starvation or metabolic slow down. T3, leptin, and a couple other hormones related to hunger and metabolic rate go through the roof because of the overnight presence of insulin (you wont store much at all if your diet has been spot on over the week). This does have a limit however. The amount and type of carbs needs to be titrated to your bodyweight.


    You cannot go wrong if you incorporate these items into your own plan, its worked for me and its worked for most other natural physique type athletes without drugs or illegal stimulants.[/QUOTE]
    Reply With Quote

  13. #13
    Registered User 123jimmy's Avatar
    Join Date: Mar 2010
    Age: 31
    Posts: 77
    Rep Power: 0
    123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100) 123jimmy is not very well liked. (-100)
    123jimmy is offline
    good advice!
    Reply With Quote

  14. #14
    Registered User va1987's Avatar
    Join Date: May 2011
    Posts: 44
    Rep Power: 0
    va1987 has no reputation, good or bad yet. (0) va1987 has no reputation, good or bad yet. (0) va1987 has no reputation, good or bad yet. (0) va1987 has no reputation, good or bad yet. (0) va1987 has no reputation, good or bad yet. (0) va1987 has no reputation, good or bad yet. (0) va1987 has no reputation, good or bad yet. (0) va1987 has no reputation, good or bad yet. (0)
    va1987 is offline
    Decent thread in general
    Reply With Quote

  15. #15
    Registered User elilyd07's Avatar
    Join Date: May 2011
    Posts: 58
    Rep Power: 107
    elilyd07 has no reputation, good or bad yet. (0) elilyd07 has no reputation, good or bad yet. (0) elilyd07 has no reputation, good or bad yet. (0)
    elilyd07 is offline
    Nice post
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts