I think I am living proof to what Justin says here, I went from 232, down
170,  47%, yes 47% body fat to 21% following Phil Thrifts bodybuilder
diet plan, and doing the Body For Life work out, which is basically just
as Justin described in his post. The only difference is I broke my meals
down into 6 mini meals. Took me 12 weeks to lose the last 37 pounds and
OVER 1/2 my body fat.  I have before and afters top prove it.  James
wrote me and said I went from looking like my own mother to  looking like
a total babe!  *thanks James* xoxox
Trish
On Sat, 22 Jul 2000 17:12:06 CDT Justin Hasselman
<[log in to unmask]> writes:
Justin writes:
> 70g of carbs per day in an individual who weight trains doesn't
> amount to
> squat as far as insulin production assuming those carbs are from
> fibrous
> vegies and spaced throughout 3-4 meals per day.  The exception is
> those with
> extreme cases of insulin resistance.  And BTW, trading in a few carb
> calories for a lot of fat calories to treat insulin resistance isn't
> going
> to accomplish much b/c with all the extra calories the body will
> start
> secreting insulin anyway.
>
> I'm going to very quickly draw up a 70g carb diet that works
> assuming the
> individual has proper thyroid function, weight trains, and doesn't
> have
> insulin resistance.
>
> Meal 1:
> 25g carbs from salad stuff (I don't care what particular vegies)
> 30g lean protein serving (lean meat, fish, etc. whatever you want)
> 1/2 T Cod
> Total Calories = 250 cal
>
> Meal 2:
> carbs (same as Meal 1)
> dinner (same as Meal 1)
> 1/2 T olive oil on salad
> Total Calories = 285
>
> Meal 3:
> (same as Meal 2)
> Total Calories = 285
>
> Meal 4:
> (same as meal 2)
> Total Calores = 285
>
> ***Total Calories for Day = 1105 cal***
>
> Let me mention a few things.  This diet doesn't have to taste bad.
> Take
> some good lettuce, chop up some tasty vegies, sprinkle some grilled
> chicken
> breast on top, and then drizzle the olive on top of that.  It tastes
> just
> fine.
>
> The person should be weight training (example: full body workout
> every 4-8
> days, whatever suits your individual recovery ability).  Throw in a
> little
> cardio to keep the liver converting T4 to T3 (example: 25 min
> powerwalking
> on a treadmill with the incline up a few degrees.  Do 3-6 times per
> week,
> whatever your preference is.)  BTW, there's nothing holy about the
> examples
> in parenthesis, it's just a suggestion.
>
> As long as the person doesn't have a thyroid condition or extreme
> insulin
> resistance, then low fat, low carb, high protein diets work.  Why?
> B/c the
> insulin to glucagon ratio is favorable for fat loss and the overall
> calories
> are less than the bodies basal metabolic rate.  When the BMR is
> higher than
> caloric intake, the result is fat loss - nothing new here.
>
> In almost every case I've witnessed (referring to myself,
> competitive
> bodybuilders that I've trained - both naturals and roiders, and even
> everyday fitness enthusiasts) fat loss was faster and easier in
> individuals
> following a high protein, low carb, low fat approach.  Ketogenic
> diets that
> are anywhere from 40-70% fat don't work nearly as quickly as the low
> carb,
> low calorie approach.
>
> I just recently finished preparing a bodybuilder for a natural show.
> Previously he had been using Duchaine's Bodyopus CKD (cycled
> ketogenic days)
> for all his contests.  He always started 8 weeks out and came in at
> about
> 8-9% bodyfat.  I started him on one of my diets 6 weeks out (less
> than the
> usual 8), had him doing less cardio, and he came in at 6% (I
> personally did
> the 7 site pinch test). He placed 5th in the light heavyweight
> class.  His
> highest placing ever.
>
> Another lady I trained was just a fitness enthusiast.  She weight
> trained
> frequently, did 20-30 min of jogging everyday, and hadn't lost a
> single
> pound.  Why? B/c she was eating about 2,500-3000 calories per day.
> There
> was just no way this woman was going to eat like a bird.  I had her
> cut out
> the caloric dense foods (processed carbs and anything high in fat)
> and add
> in lots of vegies.  She was probably getting 80g of carbs per day
> from
> vegies.  This allowed her to eat a large volume of food and stay
> full b/c
> vegies don't have enough calories in them to amount to much.  I was
> able to
> knock her calories back to 1800-2000 and she has since went from
> being very
> fat (so fat I didn't want to test her b/c I thought it would
> discourage her
> from training or hurt her self esteem) to 19% bodyfat, which is
> actually
> very lean for a woman.  She now has guys hiting on her in the gym on
> a
> regular basis, and it has done wonders for her self esteem.
>
> Justin Hasselman
> - not a PHD, but knows what works in real life
>
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