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Poliquin's Pearls of Wisdom

Charles Poliquin Fat loss seminar


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

I’ve come across this before, good to see it here.

Great info!

I’ve seen a lot of that stuff posted before, but there are a few things I hadn’t seen. It’s also good to have it all in one place.

Maybe laroyal can post more info since he’s attended some Poliquin seminars.

[quote]300andabove wrote:
Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.[/quote]

Aww man way to rain on the parade Poliquin… Anything I can dunk in my between meal shakes to replace the pb?

Good post. Does anyone have numbers for this stuff (i.e. how much Acetyl L-Cartinine is beneficial or other supps mentioned)?

Interesting stuff, but not really anything to plan a diet around without some more insight into the basis for this stuff. Seems like one of his seminars would be really fascinating.

I don’t buy the PB thing. This was like his comment about oatmeal. And replace it with quinoa? Please, are you telling me quinoa has the same versatility as oatmeal, e.g. mixing protein powder and/or berries with it? No way.

Since insulin sensitivity is highest immediately PWO, would it be best to consume some of the insulin sensitizing stuff he mentions - R-ALA, AlCar, Taurine, Fish Oil - together either with your PWO meal (90-120 minutes PWO) or just after it, on an empty stomach, so as to EXTEND your window of insulin sensitivity beyond the immediate PWO timeframe?

I have a question about the low-carb PWO concoction:

Don’t carbs also replenish glycogen? I know carbs can ‘spill over’ into fat storage, but won’t the same thing happen with glycine + glutamine? Can’t they spill over, too?

And I thought I saw an article on here about EPOC being overrated. So what the hell is the verdict? Because a corresponding increase in caloric intake with an increase in overall activity (even including steady state cardio) is what Berardi discusses in G-Flux.

Wouldn’t the Licorice Root Cream (I wonder if that’s what’s in Lean Legs) work best when the subject is closer to 10% ad not, say, over 18%?

[quote]PonceDeLeon wrote:
I don’t buy the PB thing. This was like his comment about oatmeal. And replace it with quinoa? Please, are you telling me quinoa has the same versatility as oatmeal, e.g. mixing protein powder and/or berries with it? No way.[/quote]

I don’t know, his suggestion about quinoa isn’t bad - it’s amazing for you, probably better than oatmeal. But the latter definitely isn’t bad for you, and quinoa’s not very versatile.

Sick Rick: just go with a handful of walnuts. i know not the same, but at least you accomplish weeding out pb and get health fat + superior benefits of walnuts vs peantus/pb

I like Poliquin’s articles. A lot, actually. I’ve learned a great deal from them and my training has benefited.

That said, he seems to be a fan of making sweeping, all-encompassing, “matter of fact” statements that sometimes leave me scratching my head.

Just from the post above…“If you are a male and over 10% BF, you are fat”. Exactly is he basing this on? How did he derive this number? I guess ethnicity doesn’t factor into this at all…if you are one of the 3+ billion males in the world, and over 10%, you’re “fat”. I’m guessing he’s never been to a Rugby Field in the South Pacific.

Avoiding nat. peanut butter? This seems like a very extreme measure to avert comparatively mild problems. There are indeed phyto-estrogens in peanut butter mold. However, there are xeno-estrogenic chemicals virtually everywhere. Plastics, improperly-washed vegetables, in office cleaning supplies and even that beloved “new car smell”. We’re being bombarded on a daily basis. Cutting out a very healthy food to try and curtail this seems like a waste. The benefits outweigh the negatives.

And I seem to recall something about how if your urine smells bad after eating asparagus that you’re at a higher risk of Huntington’s disease? Has anyone seen any supporting evidence for this? I checked Medline and couldn’t dig anything up at all.

Although nutrition experts differ in opinion in many areas there seems to be a general congruency among them. Have you ever seen another nutrition expert, Berardi for instance, echo any of Poliquin’s “more extreme” nutritional advice? I personally have not.

Where to get powdered glycine and is ON’s glutamine powder the best bang for buck?

What is DIM?

You can try almond butter if you’re concerned about the aflatoxins in PB. I think it’s of less concern with tree nuts in general.

[quote]etaco wrote:
You can try almond butter if you’re concerned about the aflatoxins in PB. I think it’s of less concern with tree nuts in general. [/quote]

And almond butter is only like $7/jar!

I like Charles a lot, but he splits a lot of hairs in my opinion.

[quote]analog_kid wrote:
etaco wrote:
You can try almond butter if you’re concerned about the aflatoxins in PB. I think it’s of less concern with tree nuts in general.

And almond butter is only like $7/jar!

I like Charles a lot, but he splits a lot of hairs in my opinion.

[/quote]

It’s not too ridiculous at costco from what I recall. Decent peanut butter (ie PB not cut with hydrogenated poo and other assorted cheap crap) isn’t so cheap either.

Gold, Pure gold…Thanks for this,

ShadoW

[quote]PimpBot5000 wrote:
And I seem to recall something about how if your urine smells bad after eating asparagus that you’re at a higher risk of Huntington’s disease? Has anyone seen any supporting evidence for this? I checked Medline and couldn’t dig anything up at all.[/quote]

Not sure about that.

I always thought that if your pee smelled like asparagus after eating asparagus it was due to a genetic defect (or missing a particular gene). But I didn’t think it made you a higher risk for Alzheimer’s or other diseases.

The majority of the people I know have “asparagus pee” after they eat asparagus. I think I’ve only met a couple people who said their urine doesn’t smell like asparagus after eating it.

I’ve had my urine even smell like tuna when eating one of those large tuna packets. Does that mean I have some other type of genetic defect or am at a higher risk of some other disease? Or is it just the fact that when eating that much tuna, it somehow gets excreted in the urine?

[quote]300andabove wrote:

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids[/quote]

i wish the general public, media and all medical professionals got this message through their thick skulls

you’re fat ? you don’t deserve carbs !

[quote]Nate Dogg wrote:
PimpBot5000 wrote:
And I seem to recall something about how if your urine smells bad after eating asparagus that you’re at a higher risk of Huntington’s disease? Has anyone seen any supporting evidence for this? I checked Medline and couldn’t dig anything up at all.

Not sure about that.

I always thought that if your pee smelled like asparagus after eating asparagus it was due to a genetic defect (or missing a particular gene). But I didn’t think it made you a higher risk for Alzheimer’s or other diseases.

The majority of the people I know have “asparagus pee” after they eat asparagus. I think I’ve only met a couple people who said their urine doesn’t smell like asparagus after eating it.

I’ve had my urine even smell like tuna when eating one of those large tuna packets. Does that mean I have some other type of genetic defect or am at a higher risk of some other disease? Or is it just the fact that when eating that much tuna, it somehow gets excreted in the urine?
[/quote]

Off-topic digression-
Does anyone else get it after lobster? Not that I have it very often, but when I do my piss smells strongly of it.

Great info ,