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  1. #91
    RX MEMBER scottt's Avatar
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    Good stuff

  2. #92

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    Nice post, I also recommend fish oil

  3. #93

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    Eat Enough Protein to Preserve Muscle Mass While Losing Fat
    Eat at a Moderate Caloric Deficit Based on Your Total Daily Energy Expenditure (TDEE) To Lose Fat
    Lift Heavy Weight To Maintain Muscle When Losing Fat
    When Losing Fat, Cardio is Optional

  4. #94
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    Nice tips of fat (Weight) loss and muscle maintenance. Also, to burning fats walking builds muscles. Walking also enhances the strength and stamina.

  5. #95

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    Quote Originally Posted by Joshua H View Post
    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 ideal best because insulin levels are lowest, 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, less blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep the session under 60 minutes long, 45 minutes is ample, to long and you eat up muscle tissue.

    2. Do not consume carbs when you donít need them, meaning that if youíre not about to work out or you just got done working out, donít eat carbs! No more than 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through a workout and the carbs to recover, thatís 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 like starches and sugars.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get impatient and look for anything to eat. Itís human nature when you feel starved. Even if itís the right thing to eat, you end up eating way too 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. This is a controversy in many fitness circles right now but it is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin (high glycemic more so) which acts to store anything in your blood stream. Fats normally get booted to storage since they donít need chemical processing or active transport to become body fat. Plus the body prefers to use carbs (glucose) as energy. So my message is donít eat them together in huge amounts. A few grams of healthy fat with complex carbs are ok (15g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal as well 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 to aid in fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the market. They all say proprietary blend which means nothing more than "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 are:
    -Caffeine 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    -Yohimbine HCL 8mg (alpha 2 adgrenergic antagonist)
    -Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
    -Green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 60 to 30 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight hunger 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 itís got calcium which can help you sleep. No it wonít 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 than most typical fruits (exception of pineapple). Plus they contain flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffeineís effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

    9. Maintain some form of weight training at least 3x a week or your body wonít have a damn reason to hold muscle, it will burn muscle faster then the recession is burning away at the stock market if youíre doing cardio more than 4x a week. Too much cardio and no weights = a soft skeleton body in no time.

    10. If long duration steady state cardio (45 minutes) stops working, throw in a shorter 30 minute intervals (hard/easy work rest periods) 1-2x a week and go with that as a plateau buster. Works every time for most!

    11. Lastly, when you really feel like youíre hungry as hell all the time and weight loss is not keeping up, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism. Refeedís are just 1 single very 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 wonít store much 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.


    These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a half assed effort then you get half assed results. I donít mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who looks for short cuts and magic pills.

    This is not ment to be a "be all end all" list of reccomendations, it is simply a compilation of tactics I have been taught, adjusted, used and tested on many of my clients as well as myself. Other versions and opinions may exist, try it out for yourself and see what works for you alone.
    I really appreciate you for this post on fat loss

  6. #96
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    Hi guys, nice post, I was watching a Youtube segment I think it was ihealthtube and this guy was stating that there was not one study in the world anywhere that proved eating 6 meals every 2-3 hours had any benefits. It is all Bro science. Any thoughts???

  7. #97
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    Default Appreciated

    Quote Originally Posted by Joshua H View Post
    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 ideal best because insulin levels are lowest, 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, less blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep the session under 60 minutes long, 45 minutes is ample, to long and you eat up muscle tissue.

    2. Do not consume carbs when you donít need them, meaning that if youíre not about to work out or you just got done working out, donít eat carbs! No more than 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through a workout and the carbs to recover, thatís 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 like starches and sugars.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get impatient and look for anything to eat. Itís human nature when you feel starved. Even if itís the right thing to eat, you end up eating way too 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. This is a controversy in many fitness circles right now but it is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin (high glycemic more so) which acts to store anything in your blood stream. Fats normally get booted to storage since they donít need chemical processing or active transport to become body fat. Plus the body prefers to use carbs (glucose) as energy. So my message is donít eat them together in huge amounts. A few grams of healthy fat with complex carbs are ok (15g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal as well 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 to aid in fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the market. They all say proprietary blend which means nothing more than "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 are:
    -Caffeine 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    -Yohimbine HCL 8mg (alpha 2 adgrenergic antagonist)
    -Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
    -Green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 60 to 30 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight hunger 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 itís got calcium which can help you sleep. No it wonít 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 than most typical fruits (exception of pineapple). Plus they contain flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffeineís effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

    9. Maintain some form of weight training at least 3x a week or your body wonít have a damn reason to hold muscle, it will burn muscle faster then the recession is burning away at the stock market if youíre doing cardio more than 4x a week. Too much cardio and no weights = a soft skeleton body in no time.

    10. If long duration steady state cardio (45 minutes) stops working, throw in a shorter 30 minute intervals (hard/easy work rest periods) 1-2x a week and go with that as a plateau buster. Works every time for most!

    11. Lastly, when you really feel like youíre hungry as hell all the time and weight loss is not keeping up, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism. Refeedís are just 1 single very 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 wonít store much 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.


    These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a half assed effort then you get half assed results. I donít mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who looks for short cuts and magic pills.

    This is not ment to be a "be all end all" list of reccomendations, it is simply a compilation of tactics I have been taught, adjusted, used and tested on many of my clients as well as myself. Other versions and opinions may exist, try it out for yourself and see what works for you alone.
    Really appreciated for this article

  8. #98
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    Cardio Before Breakfast
    Be Aware Of Your Carbohydrates
    Don't Get Hungry.
    Do Not Consume Large Amounts Of Fat And CarbsTogether
    Take Your Fish Oil
    Use Thermogenics Correctly
    Protein Before Bed
    Eat Citrus Fruits
    Weight Train To Hold Lean Muscle
    Interval Train To Burst Through Plateaus
    Refeed Rather Than Cheat



  9. #99
    OLYMPIAN Puma's Avatar
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    Article was a good read and I agree with most of it but I was never a big believer in fasted or post workout cardio for nattys.
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  10. #100
    OLYMPIAN Sunnyday's Avatar
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    Thought this might be of interest to some of you peeps.


    New study just published. In a nutshell, if you're planning to do aerobic endurance exercise in the same workout as weight training, do the resistance training first.

    Ratamess, Nicholas A. et. al. (October 2016). Acute Resistance Exercise Performance is Negativelly Impacted by Prior Aeorobic Endurance Exercise. Journal of Strength and Conditioning Research, Vol. 30 (10).

    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  11. #101
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    Wow! Great post for diet.

  12. #102
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    Thumbs up

    Quote Originally Posted by Joshua H View Post
    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 ideal best because insulin levels are lowest, 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, less blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep the session under 60 minutes long, 45 minutes is ample, to long and you eat up muscle tissue.

    2. Do not consume carbs when you donít need them, meaning that if youíre not about to work out or you just got done working out, donít eat carbs! No more than 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through a workout and the carbs to recover, thatís 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 like starches and sugars.

    3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get impatient and look for anything to eat. Itís human nature when you feel starved. Even if itís the right thing to eat, you end up eating way too 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. This is a controversy in many fitness circles right now but it is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin (high glycemic more so) which acts to store anything in your blood stream. Fats normally get booted to storage since they donít need chemical processing or active transport to become body fat. Plus the body prefers to use carbs (glucose) as energy. So my message is donít eat them together in huge amounts. A few grams of healthy fat with complex carbs are ok (15g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal as well 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 to aid in fat loss (3-6g a day).

    6. Screw the popular weight loss thermogenic products on the market. They all say proprietary blend which means nothing more than "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 are:
    -Caffeine 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
    -Yohimbine HCL 8mg (alpha 2 adgrenergic antagonist)
    -Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
    -Green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

    7. 60 to 30 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight hunger 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 itís got calcium which can help you sleep. No it wonít 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 than most typical fruits (exception of pineapple). Plus they contain flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffeineís effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

    9. Maintain some form of weight training at least 3x a week or your body wonít have a damn reason to hold muscle, it will burn muscle faster then the recession is burning away at the stock market if youíre doing cardio more than 4x a week. Too much cardio and no weights = a soft skeleton body in no time.

    10. If long duration steady state cardio (45 minutes) stops working, throw in a shorter 30 minute intervals (hard/easy work rest periods) 1-2x a week and go with that as a plateau buster. Works every time for most!

    11. Lastly, when you really feel like youíre hungry as hell all the time and weight loss is not keeping up, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism. Refeedís are just 1 single very 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 wonít store much 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.


    These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a half assed effort then you get half assed results. I donít mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who looks for short cuts and magic pills.

    This is not ment to be a "be all end all" list of reccomendations, it is simply a compilation of tactics I have been taught, adjusted, used and tested on many of my clients as well as myself. Other versions and opinions may exist, try it out for yourself and see what works for you alone.

    fantastic post!

  13. #103
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    Great post thanks to share it.

  14. #104
    OLYMPIAN Joshua H's Avatar
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    Thank you all for the comments on this post. I had no idea it would stand the test of approval for this long from folks like you. Since I first posted this a few years ago now.....some of my opinions have changed or been adjusted in light of new research, conferences, methods and people I have spoke to or seen. 90% of what is up here remains the same however but the manner in which I apply it to people I work with is different/better/more optimal these days.

    I no longer do much work with stage fitness type groups as I have been working with Navy and military men and women exclusively for 4.5 years now (just a few months after this posting went up actually) so the needs, demands and expectations of my demographic is much different then what it was back then with mostly fitness clientel.

    If anyone here is military or tactical (first responder) hit me up as that is my specialization area for training and nutrition coaching as is my website, podcast and services.

    Thanks to you all for the support in this post for so many years now!
    UNBA Mens Physique, USAPL 93kg,
    Blueprint for Athletes Rep, Dymatize Rep,
    Twitter & Instagram: musclesNmorsels,

  15. #105
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    Really helpful post so far. Thanks.

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