Dr. Pain's Tip of the Day!

w8lifter · 04-30-2002, 12:15 PM

Courtesy of DP of course

Many of us on the board are cutting right now, and the question has come up, "What are maintainable levels of body fat?" A better question would be, "How do I maintain low levels of body fat?" You will find that, as you get more cut, your body will change every four to six hours in the mirror. You may lose a cut here or a vein there, only for it to return later with friends. Sometimes it goes away for days before returning. This can cause quite a lot of psychosis, especially in women (I'm not sexist!). Many that I know will eat a cookie and then do an hour of cardio to compensate. So here are tips to maintain low levels of body fat until your next bulk:

1. Drink plenty of water. The more you drink, the dryer you become...hence more cuts, the less you retain, why store it, the body thinks you will give it more, your lips crack, your cuts stand out etc. (there is a scientific explanation with diurectic and anti diurectic hormones involved, but that is not my speciality)

2. Make lifestyle changes. Try to avoid sugars and use slow-burning carbs (possibly cycled),and good nutritional practices for the duration of the "looking good" period. Slow burners are carbs that enter the bloodstream very slow, keeping glucose and insulin low so that you can burn more fat!

3. Avoid excessive cardio.

4. Take CLA, not only will this help you get lean, but studies indicate post diet, it will limit the redeposition of body fat (3 grams daily). CLA is an EFA that animals use to produce more, now it comes from sunflowers, but occurs natually in meat and dairy in small quantities. It has some great antioxident qualities, but we take it to block lipo-protein lipase, an enzyme that causes fat storage. It can help reduce your BF and keep it from coming back after a cut!

5. limit bars (both kinds!).......There is more in a bar than appears on the label. Most of the low carb bars have about 40-70 unexplained calories of glycerine (glycerol), This is a sugar alcohol and does not have to appear in the carb count, it both moistens and sweetens the bar at 4.3 calories per gram. The trouble is, when you store fat, the body converts triglycerides to glycerol to fat. Could this be why glycerol doesn't raise insulin levels? So why give your body something that is one metabolyte away from fat? Everyone I know gets immediately leaner when they give up bars! Additionally, usually the second ingredient is hydrolized geletan, this is garbage protein!

HOPE THIS HELPS! Dr. Pain

nikegurl · 04-30-2002, 03:05 PM

when you take CLA is it pill form or is it like flax and you add it into your daily calories/fat?

Robboe · 04-30-2002, 03:22 PM

I disagree with CLA use unless you're obese, diabetic or have cancer.

I have written an article on it.

w8lifter · 04-30-2002, 03:56 PM

Quote:

Originally posted by The_Chicken_Daddy
I disagree with CLA use unless you're obese, diabetic or have cancer.

I have written an article on it.

Can you post the link to it?

Robboe · 04-30-2002, 06:48 PM

It's on wbb right now.

There are five articles up, including mine. Either look for the article called Conjugated Linoleic Acid or go here: http://www.wannabebig.com/article.php?articleid=65

w8lifter · 04-30-2002, 07:35 PM

I think Dr. Pain's going to make a post on CLA soon

Thanks for the link chicken baby

Jenny · 05-01-2002, 06:39 AM

Hey W8, awesome tips as usual..
I'm wondering a bit on the "avoid excessive cardio" note.. Is that in order to keep musclemass or is there any other reason why not doing it too much.. I'm doing about 7-10 sessions a week, 25 min intervals in AM (not everyday) and sometimes after weighttraining.. Would you suggest that I do less cardio or just keep doing what I'm doing? I upped my cardio 2 weeks ago, but I haven't been eating as clean as I usually do, so I can't really tell if it's working or not..

What do you think?

Rob_NC · 05-01-2002, 07:18 AM

With all this important info coming from DP, I think we should somehow archive this material so it doesn't get lost among the threads. Stickies just don't cut it.

w8lifter · 05-01-2002, 08:38 AM

Other_NG (

) ...yes, too much cardio = muscle loss! Lose fat by controlling your diet, lose weight by adding cardio...see the difference?

Rob...once it's here, it's archived! Searchable...feel free to bump important threads when needed

lina · 05-01-2002, 08:41 AM

Rob, you're a mind reader..I was thinking the same...great minds think alike.

Nikegirl, excessive cardio can eat away at muscle if you go for very long periods at a time which you aren't. But you are doing too many sessions per week. Unless you are very close to your goal date (e.g. competition day, etc.) I wouldn't do so much. Your body gets used to it and soon you'll have to spend longer and longer times doing cardio for it to be effective. ..and that will eat away at your muscle. Just my opinion.

w8lifter · 05-01-2002, 09:37 AM

Quote:

Originally posted by lina
Rob, you're a mind reader..I was thinking the same...great minds think alike.

Nikegirl, excessive cardio can eat away at muscle if you go for very long periods at a time which you aren't. But you are doing too many sessions per week. Unless you are very close to your goal date (e.g. competition day, etc.) I wouldn't do so much. Your body gets used to it and soon you'll have to spend longer and longer times doing cardio for it to be effective. ..and that will eat away at your muscle. Just my opinion.

Just my opinion too!

Jenny · 05-01-2002, 10:35 AM

Thanks W8 and lina!

Ok, you're the experts!

I skipped my cardio session after weighttraining today.. Did intervals in the morning though.. I was actually starting to enjoy cardio..

So, how many sessions would be ideal? Like 4 times a week? 5?
Thanks!

Rob_NC · 05-01-2002, 10:47 AM

What I meant by archiving is by having it's own little piece of cyber space where they're all collected and readily read without having to search for them. Just a thought.

w8lifter · 05-01-2002, 03:06 PM

Quote:

Originally posted by Rob_NC
What I meant by archiving is by having it's own little piece of cyber space where they're all collected and readily read without having to search for them. Just a thought.

Okay...what do you suggest? lol...I can add these to the sticky above?

Fitgirl70 · 05-01-2002, 04:13 PM

What are the slow-burning carbs? Can you tell me some foods that are the slow-burning carbs?

Secondly, what happens to people who take CLA that aren't obese, cancerous or diabetic?

Robboe · 05-01-2002, 05:43 PM

It can induce insulin resistance in healthy human beings.

Did you read the article? It explains everything quite clearly. At least I hope it does!

lina · 05-01-2002, 06:40 PM

Quote:

Originally posted by Fitgirl70
What are the slow-burning carbs? Can you tell me some foods that are the slow-burning carbs?

Complex (Natural) Carbohydrates- Some good examples are baked potatoes, sweet potatoes, brown rice, cream of rice, oatmeal, kidney and lima beans, corn (limit), lentils, and peas.

w8lifter · 05-01-2002, 07:25 PM

Actually, I'd stay away from baked potatoes, corn, peas, and beans.

"Slow-burning carbs" takes into consideration not only the GI, but the fibre content, the sugar content, and how the food will react within your system. Just because a food is deemed 'complex' doesn't make it a slow burner.

Things that are safe are...sweet potatoes, yams, old fashioned or steel cut oats, scotch/irish oats, brown rice, dark green veggies such as broccoli & spinach, peaches, strawberries/blueberries, apples & grapefruit.

lina · 05-01-2002, 08:09 PM

Does sugar snap peas ("peas"?) and green beans fall in the slow-burning carbs as well?

Dr. Pain · 05-01-2002, 08:59 PM

Quote:

Originally posted by lina
Does sugar snap peas ("peas"?) and green beans fall in the slow-burning carbs as well?

Green beans definitely, snap peas are Ok to a limit, the pods add fiber and reduce the reaction from the starch of the pea! Straight peas, no way!

Lina, if Rita gave you that on your program, then she knows your stats, and your metabolism, go with it! "D

DP

Rob_NC · 05-02-2002, 09:08 AM

W8, how about asking Prince to archive these as articles on the main page? Just the main topic of course.

04-30-2002, 12:15 PM	#1
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Dr. Pain's Tip of the Day! Courtesy of DP of course Many of us on the board are cutting right now, and the question has come up, "What are maintainable levels of body fat?" A better question would be, "How do I maintain low levels of body fat?" You will find that, as you get more cut, your body will change every four to six hours in the mirror. You may lose a cut here or a vein there, only for it to return later with friends. Sometimes it goes away for days before returning. This can cause quite a lot of psychosis, especially in women (I'm not sexist!). Many that I know will eat a cookie and then do an hour of cardio to compensate. So here are tips to maintain low levels of body fat until your next bulk: 1. Drink plenty of water. The more you drink, the dryer you become...hence more cuts, the less you retain, why store it, the body thinks you will give it more, your lips crack, your cuts stand out etc. (there is a scientific explanation with diurectic and anti diurectic hormones involved, but that is not my speciality) 2. Make lifestyle changes. Try to avoid sugars and use slow-burning carbs (possibly cycled),and good nutritional practices for the duration of the "looking good" period. Slow burners are carbs that enter the bloodstream very slow, keeping glucose and insulin low so that you can burn more fat! 3. Avoid excessive cardio. 4. Take CLA, not only will this help you get lean, but studies indicate post diet, it will limit the redeposition of body fat (3 grams daily). CLA is an EFA that animals use to produce more, now it comes from sunflowers, but occurs natually in meat and dairy in small quantities. It has some great antioxident qualities, but we take it to block lipo-protein lipase, an enzyme that causes fat storage. It can help reduce your BF and keep it from coming back after a cut! 5. limit bars (both kinds!).......There is more in a bar than appears on the label. Most of the low carb bars have about 40-70 unexplained calories of glycerine (glycerol), This is a sugar alcohol and does not have to appear in the carb count, it both moistens and sweetens the bar at 4.3 calories per gram. The trouble is, when you store fat, the body converts triglycerides to glycerol to fat. Could this be why glycerol doesn't raise insulin levels? So why give your body something that is one metabolyte away from fat? Everyone I know gets immediately leaner when they give up bars! Additionally, usually the second ingredient is hydrolized geletan, this is garbage protein! HOPE THIS HELPS! Dr. Pain Last edited by w8lifter : 04-30-2002 at 12:19 PM.

04-30-2002, 03:05 PM	#2
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,641	when you take CLA is it pill form or is it like flax and you add it into your daily calories/fat? If you want to achieve things that others can't... You have to do things that others won't.

04-30-2002, 03:22 PM	#3
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	I disagree with CLA use unless you're obese, diabetic or have cancer. I have written an article on it. Being held down by The Man

04-30-2002, 06:48 PM	#5
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	It's on wbb right now. There are five articles up, including mine. Either look for the article called Conjugated Linoleic Acid or go here: http://www.wannabebig.com/article.php?articleid=65 Being held down by The Man

05-01-2002, 07:18 AM	#8
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	With all this important info coming from DP, I think we should somehow archive this material so it doesn't get lost among the threads. Stickies just don't cut it. Artificial Intelligence is no match for Natural Stupidity.

04-30-2002, 07:35 PM	#6
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	I think Dr. Pain's going to make a post on CLA soon Thanks for the link chicken baby

05-01-2002, 06:39 AM	#7
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Hey W8, awesome tips as usual.. I'm wondering a bit on the "avoid excessive cardio" note.. Is that in order to keep musclemass or is there any other reason why not doing it too much.. I'm doing about 7-10 sessions a week, 25 min intervals in AM (not everyday) and sometimes after weighttraining.. Would you suggest that I do less cardio or just keep doing what I'm doing? I upped my cardio 2 weeks ago, but I haven't been eating as clean as I usually do, so I can't really tell if it's working or not.. What do you think?

05-01-2002, 08:38 AM	#9
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Other_NG ( ) ...yes, too much cardio = muscle loss! Lose fat by controlling your diet, lose weight by adding cardio...see the difference? Rob...once it's here, it's archived! Searchable...feel free to bump important threads when needed

05-01-2002, 08:41 AM	#10
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Rob, you're a mind reader..I was thinking the same...great minds think alike. Nikegirl, excessive cardio can eat away at muscle if you go for very long periods at a time which you aren't. But you are doing too many sessions per week. Unless you are very close to your goal date (e.g. competition day, etc.) I wouldn't do so much. Your body gets used to it and soon you'll have to spend longer and longer times doing cardio for it to be effective. ..and that will eat away at your muscle. Just my opinion.

05-01-2002, 10:35 AM	#12
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Thanks W8 and lina! Ok, you're the experts! I skipped my cardio session after weighttraining today.. Did intervals in the morning though.. I was actually starting to enjoy cardio.. So, how many sessions would be ideal? Like 4 times a week? 5? Thanks!

05-01-2002, 10:47 AM	#13
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	What I meant by archiving is by having it's own little piece of cyber space where they're all collected and readily read without having to search for them. Just a thought. Artificial Intelligence is no match for Natural Stupidity.

05-01-2002, 04:13 PM	#15
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,413 Photos: 4	What are the slow-burning carbs? Can you tell me some foods that are the slow-burning carbs? Secondly, what happens to people who take CLA that aren't obese, cancerous or diabetic? All the glory to God! We have a baby on the way.

05-01-2002, 05:43 PM	#16
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	It can induce insulin resistance in healthy human beings. Did you read the article? It explains everything quite clearly. At least I hope it does! Being held down by The Man

05-01-2002, 07:25 PM	#18
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Actually, I'd stay away from baked potatoes, corn, peas, and beans. "Slow-burning carbs" takes into consideration not only the GI, but the fibre content, the sugar content, and how the food will react within your system. Just because a food is deemed 'complex' doesn't make it a slow burner. Things that are safe are...sweet potatoes, yams, old fashioned or steel cut oats, scotch/irish oats, brown rice, dark green veggies such as broccoli & spinach, peaches, strawberries/blueberries, apples & grapefruit.

05-01-2002, 08:09 PM	#19
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Does sugar snap peas ("peas"?) and green beans fall in the slow-burning carbs as well?

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05-02-2002, 09:08 AM	#21
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	W8, how about asking Prince to archive these as articles on the main page? Just the main topic of course. Artificial Intelligence is no match for Natural Stupidity.

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