40 grams of Protein
   This is easier than the carbs. The following each have 40 gr of protein:
   2 scoops protein powder
   5 oz chicken
   5 oz beef
   6 oz tuna [1 small can]
   6 oz pork
   40 oz milk
   7 oz peanuts
   7 eggs
          3 oz of meat - about the size of a deck of cards.

      10 gr of "good" fat
 14 gr.  1 tbs olive oil
 14 gr.  40 dry roasted unsalted peanuts
 14gr.  1 tbs Barleans  Flax oil
  1gr.  1 Beverly EFA Gold oil capsules
  7gr.  2 tbs Barlean's Forti-Flax milled
              flax seed

    50 grams of "good" Carbs 
 Consider 8 cups of salad:
    7 gr. 1 cup tomatoes
    4 gr. 1 cup olives
    2 gr. 1 cup mushrooms
    1 gr. 2 cups spinach
    2 gr. 1 cup of celery
    4 gr. 1 cup broccoli
    3 gr. 1 cup cauliflower
23 gr of "good" carbs in 1/2 gallon of salad  - the same as 1/2 cup of rice!

DISCLAIMER:  The information contained in this website is for educational and recreational purposes only. It is not medical advice and is not intended to replace the advice or attention of healthcare professionals. Consult your physician before beginning or making changes in your diet, supplements or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
        No approval, agreement, support or warranty is given or implied concerning the information given on this website or to the links and the information contained therein.
        The views expressed by the many divergent authors are not necessarily the views of Vince's Muscle Shop. This website is provided to you for personal entertainment, information, education, communication, and cybergratification purposes only and user exercises own risk by accessing this website and these links or by allowing others to access them through the user's system.

                10 Basic Steps for a Good Fat-Loss Diet

1.        Cut out all of the insulin-spiking junk food, desserts, sodas, sugar drinks - you know what they are.   ...sugar, fructose, corn syrup..."a giant fat pill"....fruit juice included. Control your consumption of the less obvious "bad" carbs like white flour pasta & bread,  most cereals, and high-glycemic produce & grains such as bananas, corn, carrots, potatoes, white rice, etc. Glycemic Index   

        Eat  "good" low-glycemic, high-fiber complex carbs like most vegetables, greens and some fruits with limited whole grains. Fiber such as added wheat bran, psyllium husks, or fiber capsuls slows the digestion of carbs limiting insulin spiking. When consumed with extra protein, it increases body fat loss.  
                50 grams / regular meal OR LESS !  - 25 grams / small meal

2.        Limit "bad" saturated animal fats. Avoid the dangerous trans-fatty
acids in  hygrogenated oils and the arachidonic acids in fatty meats.        

        Use "good" mono and poly-unsaturated fats from nuts & cold-pressed
oils like olive, safflower, etc. and Omega-3 fats from fish oil or supplement
with Beverly EFA Gold, or Scivation Essential FA
                10 grams / meal - 5 grams / small meal

3.        Boost up you protein - up to 1 gram protein per pound of body weight per day if you are working out.  If you use a protein powder, make sure it is "low carb" or "No-Carb" like Iso-100 hydrolyzed whey with No carbs, No fat, No lactose.
                40 grams / regular meal - 20 grams / small meal

4.        Eat five good, healthy meals a day- 3 regular & 2 small.  Spreading out your food intake accelerates your metabolism, keeps you from being hungry & tired, and prevents carb overloading which makes you fat. Eating only twice a day slows down your metabolism, storing more carbs as body fat. Never skip breakfast  Balance good carbs -50% or less,  good fats -10%,  and protein -40% at every meal.

5.        Drink plenty of water - 8 glasses a day or more. Burning up body fat throws a lot of waste into the blood stream which then needs to be flushed on out.     Protien powder in 12 oz of water, 5 times a day with meals - all that water becomes easier to drink and you get all of your protein as well. Or, add unsweetened cranberry and lemon juice to water to emulsify fat and stimulate the flow of liver bile.

6.        Take a high-potency multi Vitamin-Mineral like Beverly Ultra-4 or Complete Balance and a good anti-oxidant like Bio-Mend.

7.        Consider a non-stimulant fat-burner to add extra chromium, L-Carnitine & Co-Q10 for fat loss such as Beverly Lean Out , or MytoCharge during the day. Taking Burn Extreme PM while you sleep helps release more growth hormone and also suppresses cortisol so fat does not accumulate around your waist..
      To help suppress your appetite try a supplement with hoodia and 5-HTP

8.        Do Not count calories - If you balance good carbs, good fats and protein - total calories are less important. The junk-carb/bad-fats combo in junk food and fast food create the calorie problem since they are all useless.          Do NOT starve yourself - that is the classic "yo-yo" diet. When you "starve off"        pounds with a very low-calorie low-protein diet, about 35-50% of your weight loss will be your own muscle. You will end up as a temporarilly "thin fat person".
        With less high-energy muscle to burn up calories, and your "starved" body tricked into storing fat to keep you from starving further, you will get fatter much faster than you did the last time. When you again starve off the new fat, you will have lost even more muscle, etc, etc, etc

9.        Work out !!   with weights - not aerobics. High-intensity exercise with weights - 45 minutes 3 days a week. Aerobics burn up oxygen and some calories only while you are exercising.         Weight lifting quickly exceeds your oxygen capacity, then uses glycogen [stored carbohydrate] in your muscles, then breaks down fat for energy. Your muscle continues to burn up fat over the next few days to fuel the muscle repair and rebuilding. Weight lifting also stimulates growth hormone production.

10.        Fat men - consider an estrogen suppresor - Fat cells, especially in the abdominal region, produce aromatase enzyme, which converts testosterone into estrogen. More estrogen causes more body fat, which produces more aromatase enzyme. Two supplements that are considered safe for suppressing estrogen and increasing your natural growth hormone are Humano Growth and HGH-UP.

        Along with protein powder and protein supplements, I try to have an apple and a small amount of dry-roasted and un-salted peanuts or almonds for the 3 smaller meals. I usually drink about 3 quarts of water a day - about 3 of the 1/2 liter bottles plus tap water.
        And of course, I also add junk in sometimes. With dinner I try to have a salad with olive oil or Barlean's Flax oil, or some cooked vegetables - occasionally one of those soy-burgers on an Ezekiel flourless sprouted-grain tortilla. I eat bread about twice a month. I have not eaten meat (or fish or chicken) in about 20 years, so I get my protein from supplements and other food.

        My weight stays between 180 & 185 all year and I am healthy. I am 58 now in the summer of 2010 and can still deadlift 350 without training. If I stopped the regular intake of good food & supplements, and ate more daily junk, I would likely be back up to the 205 pounds that I hit a few years ago, and chasing 215 or 225.

        Protein and bodybuilding supplements are useful.  Good carbs, good fats, probiotics for digestion, vitamins and minerals for  assimilation, and good "greens" for continual cleansing and renewal are the core that keeps you healthy and realtively lean. They help you make the most of the protein and supplements and set the stage for life-long strength and health.

        That's my take on it.
                        Vince

                Basic Pre-Diet Detox & System Tune-up
        (see specific info on these detox supplements at the bottom of this page)
      Consider a  Basic Pre-Diet Detox and System Tune-up, while you begin to adjust your daily diet to elimiate the most unhealthy and fattening foods. Start with Supreme Liver detox and Green & Lean digestive cleanse, along with Guggulbolic thyroid optimizer, Super Enzyme Caps and a probiotic supplement for better digestion.
        Liver bile breaks down fats, and the liver can't do its job if its congested or thickened with chemicals,  toxins,  excess sex hormones,  drugs,  or heavy metals. A liver detox can help.
        Backed-up bloating is eleiminated with a digestive cleanse, which makes it a good way to start a diet since it leaves you "empty"