healthy fats?

[Vitamin S]

p,

so im doing pct now

i also want to take this time to normalize my lipids without statins.

so i am increasing my healthy fats, taking extra fiber, doing light morning cardio, avoiding sugar/yeast, taking 2-3 g fish oil, is there anything else that will help with lipids? i do have policosanol and red yeast formula each pill is 10mg policosanol and 600mg red yeast. i have been told to take 10mg daily at night its when liver synthesis cholesterol with a meal.

also for the healthy fats, can i have as much as i want? like over 100g of healthy fats or is that bad for lipids?

thx

[Thorgrim]

What do you consider healthy fats?

[Praetorian]

Balanced is the key to healthy fats not just taking a large amount...1:1 to 4:1 omega 6 to omega 3 should be what you are striving for. Increasing saturated animal fat and reducing starchy carbs will help even more.
P

[Vitamin S]

dont' we want to minimized saturated animal fat like steaks and other meats? my fat sources are

1. salmon
2. fish oil
3. omega-3 eggs
4. mixed nuts
5. extra virgin olive oil
6. natural peanut butter

thas all i use for my fats. i try to eat mostly chicken and tuna, and maybe steaks once a week, mostly salmon twice a week.

i only use oats, or sprouteed bread for my carb sources and basmati rice.

[Praetorian]

Why would you want to limit saturated fats? Your thinking is still following the old incorrect research that saturated fats are bad fats and that they cause high cholesterol, blood pressure etc...all if that is not true!

Watch "Fathead" the documentary...the truth will set you free!

P


http://ganjavideo.com/fat-head-2009_11336.html

[Vitamin S]

thanks guys,

so p do you think the red yeast with policsonal is a good thing to take for cholesterol or is it bogus? i was thinking of taking 1 pill at dinner time post - pct to normalize lipids in addition to diet modification. so i havent' checked out fat head but learned not to avoid saturated fats, but to steer away from

•Trans fats (artificially hydrogenated oils)... see my previous Trans Fats article here for a full explanation
•Heavily refined vegetable oils such as soy, cottonseed, corn oil, etc. (inflammatory inside the body, and typically throw the omega-6/omega-3 balance out of whack...remember, inflammation is the REAL cause of heart disease, NOT dietary saturated fat or cholesterol). Read more about healthy cooking oils vs unhealthy cooking oil
•Too much refined sugar in the diet (including high fructose corn syrup)
•Too much refined carbohydrates such as white bread, low fiber cereals, etc
•Smoking
•Stressful lifestyle
•Lack of exercise
•Other lifestyle factors

thx

[Praetorian]

They may help yes....evidence of negative side effects is lacking as of yet....see below:
P

Animal studies have been conducted in China using high doses of red yeast rice products. No damage to the kidneys, liver, or other organs were demonstrated in these studies.

Human trials in China and in the United States reported only rare and minor side effects of heartburn or indigestion with the use red yeast rice products. No liver, kidney, or muscle toxicity has been reported.

However, human trials in the United States and China have generally lasted only a few weeks to a few months. Thus, conclusive proof of long term safety (over a period of many years) will have to await further data (such as from data received after the products have been marketed or long-term clinical trials).

Scientists conducting the studies generally believe that red yeast rice is safe in the long-term since it has been a food staple for thousands of years in Asian countries without reports of toxicity. They attribute the safety of red yeast rice products to the process of preparation that does not involve the isolation and concentration of a single ingredient. Although it is true that isolation and concentration enhance the potency of a single ingredient, these factors also increase the risk of side effects.

PS. it may surprise most but whole grains illicit a very similar insulin response as refined...heart disease is caused by inflammation of the arteries from glucose and the resulting insulin response...mostly due to high GI load carbs...ie starches

[Vitamin S]

so should one avoid whole grains? i am confused lol.

[Praetorian]

IMO wheat products are really unnecessary...one they are allergens which cause inflammation, they usually contain gluten, and the GI load is very high. IMO most BB would perform more optimally and remain much leaner through the off season by sticking to vegetables and some fruits for their carb intake. For starches sweet potato, wild rice, and various beans and lentils are much better. Any fibrous veggies are good as well some fruits such as berries, apples, grapefruit, plums, peaches etc

Eat for performance or what you are about to do...ie if training then include some starches such as sweet potato before hand...keep protein high and fats moderate...carbs are used to provide energy and spare protein but most eat way too much.

Essential fats, Essential amino acids, carbohydrates....notice there is no such thing as an essential carbohydrate.

P

[Vitamin S]

perfect.

i try to avoid wheat based products even though i am not gluten allergic. i have been using these two products as carb sournces in addtion to oatmeal, low gi fruits, rice and potatoes. what r ur thoughts on the below products?

http://www.silverhillsbakery.ca/products/sprouted-bread/the-big-16

http://www.naturespath.com/products/granola?tid=All&brand=All&nutri=All

[Praetorian]

I would avoid those...sweet potato, wild rice, lentils, and beans are much better.
P

[Vitamin S]

sorry for all the questions,

is this avoiding for all people or do u say that for bodybuilders.

[JonnyO]

If I can add a few things that I have gotten feedback from friends regarding cholesterol issues:

-When eating lower carbs their levels were "perfect" as told by one buddies doctor, but soon as he raised the carbs they elevated again.

-Regarding Red Yeast Rice....Many people take red yeast rice as a natural alternative to statin meds, not realizing that it contains a statin http://www.nlm.nih.gov/medlineplus/druginfo/natural/925.html......It can be beneficial but does carry certain risks ranging from feeling "off" to lack of energy to documented cases of muscle and liver damage. Another friend experienced muscle spasms and raises enzymes from it.

Just a few pointers as I wouldnt want you to start taking RYR right away before exhausting all other options and having it mess you up in other ways bro. Prae has laid it all out pretty much and if things dont stay in check, especially when truly OFF cycle, then you might have to look into more alternative options such as RYR or a prescription if diet and healthy supplementation doesnt work out.

[Praetorian]

RYR and high vit c etc are all bandaid solutions to a problem that should be able to be rectified through proper diet...increase fibre, eliminate unnecessary carbs, eat the proper carbs, make sure you get high quality saturated fats ie grass fed beef, wild salmon, free range eggs and chicken, plenty of exercise and proper sleep while reducing stress, dont smoke, and reduce alcohol consumption...and you should be fine.
P

[natenator]

RYR and high vit c etc are all bandaid solutions to a problem that should be able to be rectified through proper diet...increase fibre, eliminate unnecessary carbs, eat the proper carbs, make sure you get high quality saturated fats ie grass fed beef, wild salmon, free range eggs and chicken, plenty of exercise and proper sleep while reducing stress, dont smoke, and reduce alcohol consumption...and you should be fine.
P

party pooper lol

[Vitamin S]

lol at nat, yah so true thanks again always comes back to the basics.

[Praetorian]

I know it may sound contrary to what almost everyone will tell you bu the most healthy fat is saturated!
P

[cog]

They may help yes....evidence of negative side effects is lacking as of yet....see below:
P

Animal studies have been conducted in China using high doses of red yeast rice products. No damage to the kidneys, liver, or other organs were demonstrated in these studies.

Human trials in China and in the United States reported only rare and minor side effects of heartburn or indigestion with the use red yeast rice products. No liver, kidney, or muscle toxicity has been reported.

However, human trials in the United States and China have generally lasted only a few weeks to a few months. Thus, conclusive proof of long term safety (over a period of many years) will have to await further data (such as from data received after the products have been marketed or long-term clinical trials).

Scientists conducting the studies generally believe that red yeast rice is safe in the long-term since it has been a food staple for thousands of years in Asian countries without reports of toxicity. They attribute the safety of red yeast rice products to the process of preparation that does not involve the isolation and concentration of a single ingredient. Although it is true that isolation and concentration enhance the potency of a single ingredient, these factors also increase the risk of side effects.

PS. it may surprise most but whole grains illicit a very similar insulin response as refined...heart disease is caused by inflammation of the arteries from glucose and the resulting insulin response...mostly due to high GI load carbs...ie starches

Does this mean that oatmeal is out Prae?

[moh2010]

Does this mean that oatmeal is out Prae?


yes, even ezekiel bread.

[Praetorian]

It doesnt have to be out no it just means you should be aware of what over eating starchy carbs can do...in moderation for a BB trying to gain I dont see a problem. Gaining muscle requires more calories and more carbs because of their protein sparing qualities and the athletes need for energy. It also depends on the individuals insulin response. The problem with wheat etc is the inflammatory response....thats why I would prefer sweet potato or wild rice etc....gluten free.