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Old 03-20-2008, 06:00 PM   #1
dellsguy67
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Charles Poliquin fat loss seminar info

This has been posted over @ IA's board for over a year. Thought i would slide it over here, as it is interesting and a good read. enjoy!

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Here are notes that someone posted that he took during a Charles Poliquin fat loss seminar. As most of you know, Charles is one of the most respected strength coaches extent. Also keep in mind these are only that persons notes and they may not be 100% accurate, but most of it does fall in line with what I have heard Charles write.

Snippets

If over 10% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age.

The best predictor of lifespan is muscle mass and strength


Supplements

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

You should take it throughout the day and rotate your source of EFA’s every 10 days. Krill Oil is the best source as it also eliminates PMS and you don’t need high doses of this type of oil.

Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.

Licorice Root Cream can be rubbed on the abdominal as it will aid in burning fat from the stomach. The trade name is called Glycgel.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen “16” is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen “16” are Broccoli extract, DIM and Green Tea

Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in “ate”. Take it after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimer’s


Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec – 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So don’t bother doing it unless it is sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.


Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3’s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.

2. As you get leaner still you can introduce the Orange family of fruits.

3. As you get leaner again you can add Plums, nectarines, peaches and apples.

4. Then grapes and bananas

5. Then the root vegetables such as yams, and sweet potatoes

6. Then rice, the darker the better

7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)

A no or low gluten diet is a good thing, it interferes with reaction time.

Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids
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Old 03-20-2008, 06:15 PM   #2
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Nice article. Thanks Bro!
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Old 03-20-2008, 06:26 PM   #3
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dude nice read... i agree with a lot of what he said. Grains = death on most.
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Old 03-20-2008, 07:14 PM   #4
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Licorice root cream sounds gimmicky but maybe not?...

What about L-Taurine...anybody use this to improve their use of carbs?

And What about red korean ginseng for cortisol...anybody?
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Old 03-21-2008, 06:08 AM   #5
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Good info man.
Thanks.
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Old 03-21-2008, 09:13 AM   #6
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80g glutamine post-workout = overkill

just like half of the rest of the stuff he says
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Old 03-21-2008, 09:41 AM   #7
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Quote:
Originally Posted by bhman6 View Post
80g glutamine post-workout = overkill

just like half of the rest of the stuff he says

i thought that too...

i didn't say it was all perfect...i just wanted to share
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Old 03-21-2008, 09:47 AM   #8
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no I'm glad you posted it

he does have some interesting theories and at least he gets you thinking

I just think he's a little too overzealous and dogmatic at times
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Old 03-21-2008, 11:45 AM   #9
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Just a little? ;}
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Old 03-21-2008, 12:08 PM   #10
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Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

anyone have any opinions on this one?
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Old 03-21-2008, 12:17 PM   #11
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Dante's quote about whether or not it's the difference in gaining ten pounds of muscle in a year comes to mind.
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Old 03-21-2008, 12:19 PM   #12
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no shit - again, i'm agreeing w/ Ben that some things are more than a little extreme
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Old 03-21-2008, 12:26 PM   #13
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it's not like I'm eating a jar a day

(well....at least not every day)
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Old 03-21-2008, 12:30 PM   #14
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LOLOL - i was actually putting a jumbo spoonful in my mouth as i typed it...no lie
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Old 03-21-2008, 01:11 PM   #15
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LOLOL - i was actually putting a jumbo spoonful in my mouth as i typed it...no lie
Well if Charles is right expect to grow some bitch tits pretty soon, lol
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Old 03-21-2008, 03:05 PM   #16
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If over 10% body fat for a man, or over 15-20% for a woman, you are fat.
i bet this line didnt sit well with most people at his seminar LOL
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Old 03-21-2008, 03:12 PM   #17
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It seems to me like he likes to throw extreme ideas out there and overkill things knowing that people usually dont follow things to a T anyway. Then he still has a positive effect on their life. I have seen this so many times. I give people protein and say take 6 scoops a day or whatever and the first thing they all ask is "Im not as big as you, can i just take 3?" So I tell them I take 12 scoops a day so they actually do it. Maybe he does a bit of that as well?
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Old 03-21-2008, 03:13 PM   #18
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Quote:
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80g glutamine post-workout = overkill

just like half of the rest of the stuff he says
I find that about a lot of what he says as well.

In an article over at T-nation he says about beta-alanine: "anything less than 10g/day is like farting into a hurricane."

Which is absurd because there are a pile of good studies out already showing 4-6g/day increasing muscle carnosine by 60% in the first week and far higher in subsequent weeks.
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Old 03-21-2008, 03:14 PM   #19
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It seems to me like he likes to throw extreme ideas out there and overkill things knowing that people usually dont follow things to a T anyway. Then he still has a positive effect on their life. I have seen this so many times. I give people protein and say take 6 scoops a day or whatever and the first thing they all ask is "Im not as big as you, can i just take 3?" So I tell them I take 12 scoops a day so they actually do it. Maybe he does a bit of that as well?
Interesting perspective. I never thought of it like that before.
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Old 03-21-2008, 06:51 PM   #20
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Ben, you beat me to it. I am split about half way in that half of what he says I agree with and the other half I found myself leaning into the computer, squinting and saying out loud with a confused look on my face, "what??". Example: I like his ideas about grains and I like that anyone over 10% is fat. I can't think of anything else off of the top of my mind even though I considered responding to each and every point that he makes with my own opinion but I don't have that amount of time right now.

Skip
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Old 03-21-2008, 08:58 PM   #21
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Well if you do I'd be interested. I think he's as much as business man as he is a physique coach is all.


I do like his thoughts on lowering insulin though and the grains issue...I tend to agree there. And I'm interesting in the different ways to improve insulin sensitivity mostly because I have issues there.


But we'd definitely love to hear from you if you get the time, Skip!
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Old 03-23-2008, 12:21 AM   #22
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Originally Posted by Skip View Post
Ben, you beat me to it. I am split about half way in that half of what he says I agree with and the other half I found myself leaning into the computer, squinting and saying out loud with a confused look on my face, "what??". Example: I like his ideas about grains and I like that anyone over 10% is fat. I can't think of anything else off of the top of my mind even though I considered responding to each and every point that he makes with my own opinion but I don't have that amount of time right now.

Skip
i too would be curious to hear your thoughts. i'm pretty sure you would have more than a few words in regards to the keto diet setup to lean people out - i know you tend to favor carbs when used in an intelligent diet setup.
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Old 03-23-2008, 01:05 AM   #23
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He seems to push a buttload of supplements and seems to have a buttload of supplements for sale at his site.

There's stuff that's pretty universally regarded as a good idea like a multi and fish oil, but man, there's gotta be a limit to everything. Does he think people can actually afford to pick up every little thing he's mentioning here as being a good idea? I can barely afford whey protein, much less 25 supplements.

I know there's people around who think he hung the moon, but he just emits a "snake oil salesman" vibe to me. That's me, though.
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Old 03-23-2008, 04:31 AM   #24
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anyone have any opinions on this one?
The peanut can have Aspergillus flavus on it. Its a mold that produces a carcinogen called aflatoxin. I think thats what he was referring to.
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Old 03-23-2008, 08:25 AM   #25
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Ben, you beat me to it. I am split about half way in that half of what he says I agree with and the other half I found myself leaning into the computer, squinting and saying out loud with a confused look on my face, "what??". Example: I like his ideas about grains and I like that anyone over 10% is fat. I can't think of anything else off of the top of my mind even though I considered responding to each and every point that he makes with my own opinion but I don't have that amount of time right now.

Skip
thatd be pretty interesting to see (compare/contrast) when you do have the time skip
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