NEW YEARS RESOLUTION WEIGHT LOSS THREAD

[sugar'n'spice]

Originally Posted by ~Stacy~

Thanks! Their is only two things I desire at BW's the fried pickles and cherry mojitos

OOoohhh what's a cherry mojito, Stacy? Sounds yum!!

[~Stacy~]

Originally Posted by sugar'n'spice

OOoohhh what's a cherry mojito, Stacy? Sounds yum!!

It looks exactly like Sprite would it has spearmint leaves and cherries in it. I'm sorry I couldn't give you the whole list of ingridents. I have my liquor license but I don't make drinks just sell them

[PQ]

Originally Posted by hrpiii

wadda mean "gonna"?

lol

Ok, I'm gonna look like fishing line.

[Speedy1975]

Meals yesterday:

6:30am ON Pro Complex 1 scoop
9:30am - ON After max 1 scoop
10am - 2 cups coffee - sugar free sweetner
12pm - baked chicken breast, 1 cup broccoli, 1tbsp ICBINBL, 1/2 cup whole grain rice
3pm - 1 apple, carbmaster yogurt, 1oz almonds
6pm - 2 scoops ON Pro Complex
8pm - 1 pork chop baked, sauteed 2 cups sauteed onions, squash, zucchini, in a splash of olive oil, spinach salad


Meals today:
8am - 2 egg beaters, 1/4 cup low fat shredded cheddar, 2 turkey bacon, 1/4 cup oats
10am - 2 cups coffee - sugar free sweetner
12pm - 5oz tuna plain, 5 whole wheat ritz crackers, 2 cups broccoli, 1tbsp ICBINBL
3pm - tangelo, carbmaster yogurt, 1oz almonds
6pm - 1 scoop ON whey (maybe a tbsp of peanut butter)
8pm - taco salad (ground turkey 93/7 1.5 cups, 1/4 cup refried beans, 3 cups spinach leaves, 2tbsp light sour cream, 2tbsp salsa, 1/4 cup tomatoes raw, 2tbsp sliced black olives)

That makes about 150 carbs with 40 of them being fiber for yesterday and about 98 carbs with 20 of them being fiber today.

[TAG UR IT]

Originally Posted by Speedy1975

Careful that you're not over training. You typically want to limit weight lifting time to 45-60 minutes.

Also, I avoid GNC like the plague. Get your gear from www.bodybuilding.com. Cheap prices and quick shipping.

best price I've seen, however shipping brings the price right back up to what i'm paying at HEB. GNC sells Syntha6 for $30.99 for the 2.91 lb bottle and it's a couple bux cheaper on the site...but, shipping is another 5. ...brings the price right back up. Stinks...but, I'd rather go back to GNC and pay $31 and get it then and there.

Thanks for the heads up, though. I'll check their other prices.

[SSMOKINHOT]

Same for me on GNC...I don't pay any sales tax at the GNC on base and then I use my GNC Gold Card for even more discounts and stock up when they have their buy one get one half off sales. I am already on base so I am not having to go out of my way or anything to get it either, so the convenience is a bonus.

[Speedy1975]

It's been a while since I was in GNC, but one thing I saw at our local store was Red Yeast Rice. They wanted $38.99 for a small bottle (30) of 1000mg caps.

I get Dr.'s Best brand from bodybuliding.com for $11.99 for a large bottle (120) 1200mg caps. Shipping is a couple bucks, but after you order with them a time or two they start e-mailing you coupon codes good for 10% off and they always throw some free goodies in the box.

GNC were also about $10 more per tub on the Optimum Nutrition protein I like.

Just keep an eye out on their pricing.

[CFD]

I often mention that hiit or any intense cardio is better for fat loss than cardio on a fasted state. Here is another study sent to me I thought I would share. It's a little lengthy but the information is useful and is very much the same as previous studies I have read and base my suggestions on.

Does Cardio After an Overnight Fast Maximize Fat Loss?

Schoenfeld, Brad MS, CSCS

A common fat burning strategy employed by bodybuilders, athletes, and fitness enthusiasts is to perform cardiovascular exercise early in the morning on an empty stomach. This strategy was popularized by Bill Phillips in his book, ‘‘Body for Life’’ (23). According to Phillips, performing 20 minutes of intense aerobic exercise after an overnight fast has greater effects on fat loss than performing an entire hour of cardio in the postprandial state. The rationale for the theory is that low glycogen levels cause your body to shift energy utilization away from carbohydrates, thereby allowing greater mobilization of stored fat for fuel. However, although the prospect of reducing the body fat by training in a fasted state may sound enticing, science does not support its efficacy.

First and foremost, it is shortsighted to look solely at how much fat is burned during an exercise session. The human body is very dynamic and continually adjusts its use of fat for fuel. Substrate utilization is governed by a host of factors (i.e., hormonal secretions, enzyme activity, transcription factors, etc), and these factors can change by the moment (27). Thus, fat burning must be considered over the course of days—not on an hour-to-hour basis—to get a meaningful perspective on its impact on body composition (13). As a general rule, if you burn more carbohydrate during a workout, you inevitably burn more fat in the post- exercise period and vice versa.
It should be noted that high-intensity interval training (HIIT) has proven to be a superior method for maximizing fat loss compared with a moderate- intensity steady-state training (10,26,29). Interestingly, studies show that blood flow to adipose tissue diminishes at higher levels of intensity (24). This is believed to entrap free fatty acids within fat cells, impeding their ability to be oxidized while training. Yet, despite lower fat oxidation rates during exercise, fat loss is nevertheless greater over time in those who engage in HIIT versus training in the ‘‘fat burning zone’’ (29), providing further evidence that 24-hour energy balance is the most important determinant in reducing body fat.

The concept of performing cardiovascular exercise on an empty stomach to enhance fat loss is flawed even when examining its impact on the amount of fat burned in the exercise session alone. True, multiple studies show that consumption of carbohydrate before low- intensity aerobic exercise (up to approximately 60% V_o2max) in untrained subjects reduces the entry of long-chain fatty acids in the mitochondria, thereby blunting fat oxidation (1,14,18,28). This is attributed to an insulin-mediated attenuation of adipose tissue lipolysis, an increased glycolytic flux, and a decreased expression of genes involved in fatty acid transport and oxidation (3,6,15). However, both training status and aerobic exercise intensity have been shown to mitigate the effects of a pre-exercise meal on fat oxidation (4,5,24). Recent research has shed light on the complexities of the subject.

Horowitz et al. (14) studied the fat burning response of 6 moderately trained individuals in a fed versus fasted state to different training intensities. Subjects cycled for 2 hours at varying intensities on 4 separate occasions. During 2 of the trials, they consumed a high-glycemic carbohydrate meal at 30, 60, and 90 minutes of training, once at a low intensity (25% peak oxygen consumption) and once at a moderate intensity (68% peak oxygen consumption). During the other 2 trials, subjects were kept fasted for 12–14 hours before exercise and for the duration of training. Results in the low-intensity trials showed that although lipolysis was suppressed by 22% in the fed state compared with the fasted state, fat oxidation remained similar between groups until 80–90 minutes of cycling. Only after this point was a greater fat oxidation rate observed in fasted subjects. Conversely, during moderate-intensity cycling, fat oxidation was not different between trials at any time—this is despite a 20–25% reduction in lipolysis and plasma Free fatty acid concentration.

More recently, Febbraio et al. (9) evaluated the effect of pre-exercise and during exercise carbohydrate consumption on fat oxidation. Using a crossover design, 7 endurance- trained subjects cycled for 120 minutes at approximately 63% of peak power output, followed by a ‘‘performance cycle’’ where subjects expended 7 kJ/(kg body weight) by pedaling as fast as possible. Trials were conducted on 4 separate occasions, with subjects given (a) a placebo before and during training, (b) a placebo 30 minutes before training and then a carbohydrate beverage every 15 minutes throughout exercise, (c) a carbohydrate beverage 30 minutes before training and then a placebo during exercise, or (d) a carbohydrate beverage both before and every 15 minutes during exercise. The study was carried out in a double- blind fashion with trials performed in random order. Consistent with previous research, results showed no evidence of impaired fat oxidation associated with consumption of carbohydrate either before or during exercise.

Taken together, these studies show that during moderate-to-high intensity cardiovascular exercise in a fasted state—and for endurance-trained individuals regardless of training intensity— significantly more fat is broken down than that the body can use for fuel. Free fatty acids that are not oxidized ultimately become re-esterified in adipose tissue, nullifying any lipolytic benefits afforded by pre-exercise fasting.

It should also be noted that consumption of food before training increases the thermic effect of exercise. Lee et al. (19) compared the lipolytic effects of an exercise bout in either a fasted state or after consumption of a glucose/milk (GM) beverage. In a crossover design, 4 experimental conditions were studied: low-intensity long duration exercise with GM, low-intensity long duration exercise without GM, high- intensity short duration exercise with GM, and high-intensity short duration exercise without GM. Subjects were 10 male college students who performed all 4 exercise bouts in random order on the same day. Results showed that ingestion of the GM beverage resulted in a significantly greater excess postexercise oxygen consumption compared with exercise performed in a fasted state in both high- and low- intensity bouts. Other studies have produced similar findings, indicating a clear thermogenic advantage associated with pre-exercise food intake (7,11).

The location of adipose tissue mobilized during training must also be taken into account here. During low-to- moderate intensity training performed at a steady state, the contribution of fat as a fuel source equates to approxi- mately 40–60% of total energy expen- diture (30). However, in untrained subjects, only about 50–70% of this fat is derived from plasma Free fatty acids; the balance comes from intra- muscular triglycerides (IMTG) (30).
IMTG are stored as lipid droplets in the sarcoplasm near the mitochondria (2), with the potential to provide approximately two-thirds the available energy of muscle glycogen (32). Similar to muscle glycogen, IMTG can only be oxidized locally within the muscle. It is estimated that IMTG stores are approximately 3 times greater in type I versus type II muscle fibers (8,21,31), and lipolysis of these stores are max- imally stimulated when exercising at 65%V_o2max(24).

The body increases IMTG stores with consistent endurance training, which results in a greater IMTG utilization for more experienced trainees (12,16,22,31). It is estimated that nonplasma fatty acid utilization during endurance exercise is approximately twice that for trained versus untrained individuals (24,32). Hurley et al. (17) reported that the contribution of IMTG stores in trained individuals equated to approximately 80% of the total body fat utilization during 120 minutes of moderate- intensity endurance training.
The important point here is that IMTG stores have no bearing on health and/or appearance; it is the subcutaneous fat stored in adipose tissue that influences body composition. Consequently, the actual fat burning effects of any fitness strategy intended to increase fat oxida- tion must be taken in the context of the specific adipose deposits providing energy during exercise.

Another factor that must be considered when training in a fasted state is its impact on proteolysis. Lemon and Mullin (20) found that nitrogen losses were more than doubled when training while glycogen depleted compared with glycogen loaded. This resulted in a protein loss estimated at 10.4% of the total caloric cost of exercise after 1 hour of cycling at 61%V_o2max.

This would suggest that performing cardio- vascular exercise while fasting might not be advisable for those seeking to maximize muscle mass.

Finally, the effect of fasting on energy levels during exercise ultimately has an effect on fat burning. Training early in the morning on an empty stomach makes it very difficult for an individual to train at even a moderate level of intensity. Attempting to engage in a HIIT style routine in a hypoglycemic state almost certainly will impair performance (33). Studies show that a pre-exercise meal allows an individual to train more intensely compared with exercise while fasting (25). The net result is that a greater number of calories are burned both during and after physicalactivity,heightening fat loss.

In conclusion, the literature does not support the efficacy of training early in the morning on an empty stomach as a tactic to reduce body fat. At best, the net effect on fat loss associated with such an approach will be no better than training after meal consumption, and quite possibly, it would produce inferior results.

Moreover, given that training with depleted glycogen levels has been shown to increase proteolysis, the strategy has potential detrimental effects for those concerned with muscle strength and hypertrophy.

[Nexus6]

I was thinking of trying this out

http://www.rackworkout.com/index.php

[CFD]

Originally Posted by Nexus6

I was thinking of trying this out

http://www.rackworkout.com/index.php

From what it shows in the add it utilizes body weight exercises which in general are very productive. The exercises it uses can be done without it although it will offer a larger range of motion than performing the same exercises without it. If the cost is reasonable then I wouldn't have anything against it. If you are looking to build muscle nothing beats free weights, ie a set of barbells and dumbells.

[Nexus6]

Originally Posted by CFD

From what it shows in the add it utilizes body weight exercises which in general are very productive. The exercises it uses can be done without it although it will offer a larger range of motion than performing the same exercises without it. If the cost is reasonable then I wouldn't have anything against it. If you are looking to build muscle nothing beats free weights, ie a set of barbells and dumbells.

It's $150.When i saw the commercial I liked it because of some of the exercises you could do with it. ie core muscle exercises.I also have a set of Select tech 552 dumbbells that I use.I didn't want to use a barbell ,because the right side of my body is weaker (I'm left handed),and has to catch up.


Also.Have you ,or do you know,anyone that has used Shakeology? I'ts endorsed by Tony Horton,so I'm assuming it's healthy.
http://shakeology.com/

[hrpiii]

Originally Posted by Nexus6

Also.Have you ,or do you know,anyone that has used Shakeology? I'ts endorsed by Tony Horton,so I'm assuming it's healthy.
http://shakeology.com/

so is chicken, beef, fish, veggies and fruit. Endorsed by Hank, so I know it works and can build you into a beast, not like little Tony.

[Nexus6]

Originally Posted by hrpiii

so is chicken, beef, fish, veggies and fruit. Endorsed by Hank, so I know it works and can build you into a beast, not like little Tony.

This video makes a lot of sense,about having hunger urges,which is one of my main problems.I have had them under control since last august,but I'm constantly fighting them.I also have no desire to get huge muscles,I just want to get physically fit.

http://mealreplacementshake.us/

[CFD]

Originally Posted by Nexus6

It's $150.When i saw the commercial I liked it because of some of the exercises you could do with it. ie core muscle exercises.I also have a set of Select tech 552 dumbbells that I use.I didn't want to use a barbell ,because the right side of my body is weaker (I'm left handed),and has to catch up.


Also.Have you ,or do you know,anyone that has used Shakeology? I'ts endorsed by Tony Horton,so I'm assuming it's healthy.
http://shakeology.com/

Just for general info regardless of one side being stronger(true for most people) it is recomended to use the same weight/resps for both sides.

The problem I have with a lot of supliments/drinks is that when they have a lot of ingredients the quantities may not be enough to get the full benefit of the nutrients. Regardless of if it is for weight loss or muscle buiding it is always better to get your nutrients from whole foods, you must EAT, you must eat right for your goals, the proper ratios and variety of carbs, proteins and fats. The human body is designed to digest food and is necessary for proper body functions and general health. Digesting solid food in itself is thermogenic, requiring calorie burn just for digesting, not so much for liquids. Drinks, shakes, vitamins and supliments are just that supliments, they are used to "supliment" a good healthy diet not replace it. Eat and eat right..........