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  1. #1
    High on Life linedriver465's Avatar
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    Default 25 Tips for Cutting Fat

    Note: I obtained these tips from the forum, articles, and from my brain. Although some may be obvious, this is a start for someone who is new to cutting fat. I hope you enjoy. Feel free to add other tips if you see fit.

    1. Eat oranges instead of drinking OJ
    2. Leave the skin on fruits when possible
    3. Eat raw fruits instead of fruit juices to obtain more nutrients
    4. Eat more dark, leafy, green, vegetables
    5. Avoid cheese because of the high saturated fat content
    6. Drink 100+ ounces of water per day
    7. Avoid margarine because of its high trans fat content
    8. Choose fat free and low fat milk products whenever possible
    9. Avoid white bread and refined pasta
    10. Eat whole grain bread and pasta
    11. Drink 1-2 large glasses of water before a meal
    12. Eat sufficient Essential Fatty Acids (EFAs) everyday
    13. Eat complex carbohydrates such as oats and sweet potatoes
    14. Avoid midnight binging and empty calories snacking
    15. Get adequate sleep (7-9 hours per night)
    16. Take the steps instead of the elevator
    17. Take a brisk walk or jog during lunch
    18. Walk and bike instead of driving whenever possible
    19. Continue to lift weights to maintain muscles and prevent muscle loss
    20. Keep sodium intake at or below 2.5 grams per day
    21. Take a multivitamin to make up for missing nutrients
    22. Perform low-intensity cardio to burn fat
    23. Eat a deficit of 500 calories per day to lose 1 lb per week
    24. READ labels and COUNT calories
    25. Use the Muscle and Strength forum to ask any question you may have in the future about cutting fat
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  2. #2
    M&S Elite Member donnnnay's Avatar
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    Quote Originally Posted by linedriver465 View Post
    11. Drink 1-2 large glasses of water before a meal
    i've never heard this before... i've actually heard its better to wait to have your beverage until after you are finished eating as opposed to before/during. what is the benefit of drinking this amount of water before a meal?

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    Seasoned M&S Veteran darshan's Avatar
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    Quote Originally Posted by donnnnay View Post
    i've never heard this before... i've actually heard its better to wait to have your beverage until after you are finished eating as opposed to before/during. what is the benefit of drinking this amount of water before a meal?
    I believe its to make you eat less before a meal. Makes you more full

  4. #4
    High on Life linedriver465's Avatar
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    Quote Originally Posted by darshan View Post
    I believe its to make you eat less before a meal. Makes you more full
    yup, it prevents you from overeating
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  5. #5
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    Great idea linedriver465 to post this up, its a quick, easy access list for people wanting to cut fat, nice to have have it all in one place like that. Great help!

  6. #6
    Watchin what yer doin! tadolfi's Avatar
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    This is now a sticky - add to it if you get more linedriver.
    Good work Bro!
    Failure to Plan is Planning to Fail
    What's your plan?
    Yes, I am a Moderator

  7. #7
    High on Life linedriver465's Avatar
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    Quote Originally Posted by tadolfi View Post
    This is now a sticky - add to it if you get more linedriver.
    Good work Bro!
    thanks mate, tryin to help out other ppl as much as i can
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  8. #8
    High on Life linedriver465's Avatar
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    26. Avoid diet soda and other products with aspartame
    27. Eat a colorful variety of both fruits and vegetables (green, blue, red, etc..)
    28. Use a variety of cardio exercises (swimming, running, and walking fast) and machines (elliptical, stationary bike, stair master) to avoid boredom and add variety
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  9. #9
    M&S Senior Member Hercules212's Avatar
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    great post bro

    i learned alot :]
    starting to cut sunday. im diff going to keep this list in mind

    +rep
    "The worst thing I could be is just like everyone else."- Arnold Schwarzenegger

    Age- 16/Ht-5'10/Wt- 205lbs/Bf- 10.4%/Bench-385lbs/Squat-405lbs :]
    Work hard,Sacrifice everything, Keep looking up

  10. #10
    High on Life linedriver465's Avatar
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    Quote Originally Posted by JrHighHercules212 View Post
    great post bro

    i learned alot :]
    starting to cut sunday. im diff going to keep this list in mind

    +rep
    glad i could help you on your fitness goals
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  11. #11
    High on Life linedriver465's Avatar
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    29. Keep a food and exercise journal (paper or internet)
    30. Count EVERY single calorie, no matter the food or occasion
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  12. #12
    High on Life linedriver465's Avatar
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    31. Drink a post-workout shake (PWO) every day after training, especially weifth training containing 40 grams of protein and 60-70 grams of dextrose
    32. Avoid foods with little or no nutrients, since every calorie counts.
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  13. #13
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    Quote Originally Posted by linedriver465 View Post
    26. Avoid diet soda and other products with aspartame
    here and i thought quit drinking mountain dew like i was to drink a diet pop i was doing good. May i ask why it is so bad?
    Starting Weight: 300 lbs
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  14. #14
    M&S Elite Member scorpionusa's Avatar
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    from the PDR

    Aspartame Side Effects
    The components of aspartame can lead to a number of health problems, as you have read. Side effects can occur gradually, can be immediate, or can be acute reactions. According to Lendon Smith, M.D. there is an enormous population suffering from side effects associated with aspartame, yet have no idea why drugs, supplements and herbs donít relieve their symptoms. Then, there are users who donít Ďappearí to suffer immediate reactions at all. Even these individuals are susceptible to the long-term damage caused by excitatory amino acids, phenylalanine, methanol, and DKP.

    Adverse reactions and side effects of aspartame include:

    Eye
    blindness in one or both eyes
    decreased vision and/or other eye problems such as: blurring, bright flashes, squiggly lines, tunnel vision, decreased night vision
    pain in one or both eyes
    decreased tears
    trouble with contact lenses
    bulging eyes

    Ear
    tinnitus - ringing or buzzing sound
    severe intolerance of noise
    marked hearing impairment

    Neurologic
    epileptic seizures
    headaches, migraines and (some severe)
    dizziness, unsteadiness, both
    confusion, memory loss, both
    severe drowsiness and sleepiness
    paresthesia or numbness of the limbs
    severe slurring of speech
    severe hyperactivity and restless legs
    atypical facial pain
    severe tremors

    Psychological/Psychiatric
    severe depression
    irritability
    aggression
    anxiety
    personality changes
    insomnia
    phobias

    Chest
    palpitations, tachycardia
    shortness of breath
    recent high blood pressure

    Gastrointestinal
    nausea
    diarrhea, sometimes with blood in stools
    abdominal pain
    pain when swallowing

    Skin and Allergies
    itching without a rash
    lip and mouth reactions
    hives
    aggravated respiratory allergies such as asthma

    Endocrine and Metabolic
    loss of control of diabetes
    menstrual changes
    marked thinning or loss of hair
    marked weight gain
    aggravated low blood sugar (hypoglycemia)
    severe PMS

    Other
    frequency of voiding and burning during urination
    excessive thirst, fluid retention, leg swelling, and bloating
    increased susceptibility to infection

    Additional Symptoms of Aspartame Toxicity include the most critical symptoms of all
    death
    irreversible brain damage
    birth defects, including mental retardation
    peptic ulcers
    aspartame addiction and increased craving for sweets
    hyperactivity in children
    severe depression
    aggressive behavior
    suicidal tendencies

    Aspartame may trigger, mimic, or cause the following illnesses:
    Chronic Fatigue Syndrome
    Epstein-Barr
    Post-Polio Syndrome
    Lyme Disease
    Graveís Disease
    Meniereís Disease
    Alzheimerís Disease
    ALS
    Epilepsy
    Multiple Sclerosis (MS)
    EMS
    Hypothyroidism
    Mercury sensitivity from Amalgam fillings
    Fibromyalgia
    Lupus
    non-Hodgkins
    Lymphoma
    Attention Deficit Disorder (ADD)

    These are worse case scenerios, but all have been associated with aspartame use, even occasional use.

    Scorp
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  15. #15
    High on Life linedriver465's Avatar
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    Hmmm. still dont see anything bad about diet soda and aspartame yahoosnake?!?! lol. that crap they put into drinks and foods is soooooooo bad for you.
    Last edited by linedriver465; 04-07-2008 at 09:12 PM.
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    High on Life linedriver465's Avatar
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    33. If your diet, exercise routine, and rest is in order, then fat burners are really not necessary
    34. A good diet (deficit of calories if cutting fat) + determination + hard work + adequate rest - complaining - crap food = your fitness goal
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  17. #17
    M&S Elite Member scorpionusa's Avatar
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    I also forgot to mention that when subjected to temperatures greater than 128 deg. F, aspartame undergoes a chemical change resulting in the formation of arsenic (a poison), formaldehyde (embalming fluid) and methanol (alcohol used as a fuel, non-consumable).
    Splenda is still under several studies for side effects both from long term and short term usage. Thus far, they have discovered chronic kidney and liver failure, hypoglycemia, loss of the sense of taste and smell, a loss in weight of the thymus (gland in the chest which helps produce hormones essential to the immune system), and gastro-intestinal pain and discomfort. The studies are ongoing and, unfortunately, we probably won't know anything else for a few years.
    Splenda is still the preferred sugar substitue for diabetics and those with insulin resistance. However, the drink still most recommended by health professionals: water.

    Scorp
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  18. #18
    High on Life linedriver465's Avatar
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    dang scorpion, nice post. rep+
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    God damn. i guess ill have to stop drinking this **** also lol don't see why the fda would allow this drug to be used in anything with those side affects.
    Starting Weight: 300 lbs
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  20. #20
    Moderator EKnight's Avatar
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    The FDA? Yeah.....cause they're a trustworthy bunch of people, LOL! Why would they allow aspart. and Splenda? Easy-- statistics show that 3 out of 5 Americans are overweight. According to IHRSA, there are 3.8 MILLION people just in America that are over 300 pounds. The average American male waist size is between 36-38 (up from 34-46 twenty years ago) and the average woman in America wears a size 12 (up from an 8 twenty years ago). All of these people are consumers and none of them got to the place they are from healthy lifestyles. As long as we live in a capitalist society, we are going to have an FDA that says, "Well, since diet soda, alchohol, cigarettes, and the growth hormones companies put in cattle and chicken don't kill you right away...let's just tax them and sell as much as we can." Of note-- the FDA also doesn't regulate what goes into supplements, so if you buy from a disreputable company trying to save a buck, there's no telling what you're putting in your body.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  21. #21
    M&S Elite Member scorpionusa's Avatar
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    I'm sure someone in the FDA has taken a kickback or payoff for some of the things they let through. Just like any other agency, they're subject to corruption.
    I know with the health dept, I can't name any names in this, but I worked for someone once in a restaurant, when the health inspector came in, he hinted that opps, he left his trunk unlocked. I saw my manager take a bag and put it in that open trunk and then close it. The health inspector walked into the bathroom, walked back out and gave us a clean bill.
    Gotta love the capitolistic way of life.

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    - Weigh yourself only once a week
    - Do not skip a meal
    - never target to lose more than 2lbs a week. Fat that is lost over a longer period of time(1lb a week) stays away longer. Lose 10 lbs in 2 weeks and you will gain it back the next week.
    Abs are made in the kitchen.

  23. #23
    High on Life linedriver465's Avatar
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    Quote Originally Posted by Muskull View Post
    - Weigh yourself only once a week
    When you are weighing yourself, also use calipers so you can monitor fat loss and muscle loss. You will inevitably lose muscle but you want to make sure you are not losing too much muscle too fast. Calipers is a more accurate representation of your body fat %
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    Ambassador of pain Possum's Avatar
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    yer aspartames bad stuff, unfortunetly i love squash so its either destroys my teeth with the sugar or kills me with the aspartame....

    Damn water and its tastelessness
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    BGD - Superset Superman muscletrainerdh's Avatar
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    Default Don't Sweat the Aspartame

    Quote Originally Posted by Possum View Post
    yer aspartames bad stuff, unfortunetly i love squash so its either destroys my teeth with the sugar or kills me with the aspartame....

    Damn water and its tastelessness
    Crit Rev Toxicol. 2007 Sep;37(8):629-727.

    Aspartame: a safety evaluation based on current use levels, regulations, and toxicological and epidemiological studies.
    Magnuson BA, Burdock GA, Doull J, Kroes RM, Marsh GM, Pariza MW, Spencer PS, Waddell WJ, Walker R, Williams GM.

    Burdock Group, Washington, DC, USA.

    Aspartame is a methyl ester of a dipeptide used as a synthetic nonnutritive sweetener in over 90 countries worldwide in over 6000 products. The purpose of this investigation was to review the scientific literature on the absorption and metabolism, the current consumption levels worldwide, the toxicology, and recent epidemiological studies on aspartame. Current use levels of aspartame, even by high users in special subgroups, remains well below the U.S. Food and Drug Administration and European Food Safety Authority established acceptable daily intake levels of 50 and 40 mg/kg bw/day, respectively. Consumption of large doses of aspartame in a single bolus dose will have an effect on some biochemical parameters, including plasma amino acid levels and brain neurotransmitter levels. The rise in plasma levels of phenylalanine and aspartic acid following administration of aspartame at doses less than or equal to 50 mg/kg bw do not exceed those observed postprandially. Acute, subacute and chronic toxicity studies with aspartame, and its decomposition products, conducted in mice, rats, hamsters and dogs have consistently found no adverse effect of aspartame with doses up to at least 4000 mg/kg bw/day. Critical review of all carcinogenicity studies conducted on aspartame found no credible evidence that aspartame is carcinogenic. The data from the extensive investigations into the possibility of neurotoxic effects of aspartame, in general, do not support the hypothesis that aspartame in the human diet will affect nervous system function, learning or behavior. Epidemiological studies on aspartame include several case-control studies and one well-conducted prospective epidemiological study with a large cohort, in which the consumption of aspartame was measured. The studies provide no evidence to support an association between aspartame and cancer in any tissue. The weight of existing evidence is that aspartame is safe at current levels of consumption as a nonnutritive sweetener.

    Ann Oncol. 2007 Jan;18(1):40-4. Epub 2006 Oct 16.

    Artificial sweeteners and cancer risk in a network of case-control studies.
    Gallus S, Scotti L, Negri E, Talamini R, Franceschi S, Montella M, Giacosa A, Dal Maso L, La Vecchia C.

    Istituto di Ricerche Farmacologiche Mario Negri, Via Eritrea 62, 20157 Milan, Italy. [email protected]

    BACKGROUND: The role of sweeteners on cancer risk has been widely debated over the last few decades. To provide additional information on saccharin and other sweeteners (mainly aspartame), we considered data from a large network of case-control studies. METHODS: An integrated network of case-control studies has been conducted between 1991 and 2004 in Italy. Cases were 598 patients with incident, histologically confirmed cancers of the oral cavity and pharynx, 304 of the oesophagus, 1225 of the colon, 728 of the rectum, 460 of the larynx, 2569 of the breast, 1031 of the ovary, 1294 of the prostate and 767 of the kidney (renal cell carcinoma). Controls were 7028 patients (3301 men and 3727 women) admitted to the same hospitals as cases for acute, non-neoplastic disorders. Odds ratios (ORs), and the corresponding 95% confidence intervals (CIs), were derived by unconditional logistic regression models. RESULTS: The ORs for consumption of saccharin were 0.83 (95% CI 0.30-2.29) for cancers of the oral cavity and pharynx, 1.58 (95% CI 0.59-4.25) for oesophageal, 0.95 (95% CI 0.67-1.35) for colon, 0.93 (95% CI 0.60-1.45) for rectal, 1.55 (95% CI 0.76-3.16) for laryngeal, 1.01 (95% CI 0.77-1.33) for breast, 0.46 (95% CI 0.29-0.74) for ovarian, 0.91 (95% CI 0.59-1.40) for prostate and 0.79 (95% CI 0.49-1.28) for kidney cancer. The ORs for consumption of other sweeteners, mainly aspartame, were 0.77 (95% CI 0.39-1.53) for cancers of the oral cavity and pharynx, 0.77 (95% CI 0.34-1.75) for oesophageal, 0.90 (95% CI 0.70-1.16) for colon, 0.71 (95% CI 0.50-1.02) for rectal, 1.62 (95% CI 0.84-3.14) for laryngeal, 0.80 (95% CI 0.65-0.97) for breast, 0.75 (95% CI 0.56-1.00) for ovarian, 1.23 (95% CI 0.86-1.76) for prostate and 1.03 (95% CI 0.73-1.46) for kidney cancer. A significant inverse trend in risk for increasing categories of total sweeteners was found for breast and ovarian cancer, and a direct one for laryngeal cancer. [b]CONCLUSION: The present work indicates a lack of association between saccharin, aspartame and other sweeteners and the risk of several common neoplasms.

    BodyBuilders, Fitness Models, Models all live on Crystal Light and other aspartame containing drinks before contests and photoshoots. You don't see those populations coming down with abnormally large pre-mature death cases. Do you? And bodybuilders are dying prematurely because of excessive steroid use, not exccessive diet coke drinking.
    POWER LEVEL: 54,481

    Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to.

 

 

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