Reduce Cholesterol & Body Fat

[k_21]

Gents,

I need your expertise. I’ve just gotten into lifting after 3
months of absence.

Anyway, this is a two part question.

1. Is that I have high Cholesterol and need to bring it down
as per my Doctors advise. He has advised that I stay away from
red meat and dairy products.

2. Keeping question 1 in mind my goal is to get a six pac by
the end of this year. I’m about 70Kg and body fat I’m guessing
around 24% ATM.

Keeping the above in mind can you guys suggest how I can
achieve both goals?? What type of diet to achieve both
goals perhaps?

Thanks
Devante.

 

[Bazza20]

I am no expert in this at all and am looking forward to others chiming in with information on this. From the little I know isn't the thinking of lowering cholesterol by avoiding high cholesterol foods a bit out dated and over simplified.

It seems that excess body fat is a bigger problem for cholesterol levels rather than eating foods higher cholesterol like meat, eggs and dairy.

 

[BigJim]

I went from 150kg to 105kg whilst eating 400g of red meat and 3-6 eggs every day.

My cholesterol is fine and 14 months later im still eating 400+ grams of red meat and 3-6 eggs daily.

As for a 6pack. LOTS of HIIT and KB complexes combined with heavy front squats.

 

[Christian]

Your right bazz it is outdated..

What is your cholesterol? Did the Dr simply do a total cholesterol test and that figure was over range? Or did they do a full breakdown?

Few things to remmeber, it isnt so much "cholesterol" that is the problem.. It is the oxidisation of that cholesterol that causes problems.

We need cholesterol it is a structural component, so vital our body makes it...

Saturated fat triggers raises cholesterol, actual cholesterol in food especially eggs has been shown to reduce total cholesterol.

Liver health and bowel function is important..

Whats your current weight and diet like post everythinmg you ate in the last 24 hours.

Also what were your test results? You might be chasing a non issue... Also do research on statins you will see they are something you want to avoid like the plague.

 

[Bazza20]

my dad has been told he is pre diabetic and needs to loose weight, cholesterol may have been a problem to. The diet they have told him is avoid red meat, dairy, eggs and eat pretty much all low fat products. So they want a pre diabetic on a diet of cereals, breads, pasta and low fat foods filled with sugar. Tying to explain why this is not a great idea to my mum and dad is almost impossible.

 

[k_21]

Hi all,

Here are the stats.

I can't find my test results but the results were
mostly good.

Cholesterol was 7.3 & Dr. Said mean is 5.0.
I'm 70Kg 5'6"ish.

Diet over the last 24hrs below


7:00am - Oats with Skim Milk
Tea with x2 sugar + skim milk
200ml Water

09:00 - Skinny latte with 1 sugar
200ml Water

11:30hrs – chicken + veggies (more like a stir fry)
200ml water

14:00hrs – chicken + Veggies(as per 11:30hrs)
Apple
200ml Water

18:00hrs – handful of macadamia nuts
200Ml water
Spoon of (nutella)

19:00hrs – workout
Water as needed

21:00hrs – Protien Shake
Water as needed

22:00hrs – rice with lentils, fish,
200ml water.

23:00hrs – tea with 2 sugar + skim Milk

Thanks for all your help
Devante.

 

[Christian]

my dad has been told he is pre diabetic and needs to loose weight, cholesterol may have been a problem to. The diet they have told him is avoid red meat, dairy, eggs and eat pretty much all low fat products. So they want a pre diabetic on a diet of cereals, breads, pasta and low fat foods filled with sugar. Tying to explain why this is not a great idea to my mum and dad is almost impossible.

It's insane, I'll post some info for you when I'm not on my iphone. He has a chance to avoid it if he works hard you need to stress this to him..

Preventable illness brought on by laziness and misinformation is one of the saddest things. Baz do everything in your power get him training with you for starters!

 

[Christian]

Hi all,

Here are the stats.

I can't find my test results but the results were
mostly good.

Cholesterol was 7.3 & Dr. Said mean is 5.0.
I'm 70Kg 5'6"ish.

Diet over the last 24hrs below


7:00am - Oats with Skim Milk
Tea with x2 sugar + skim milk
200ml Water

09:00 - Skinny latte with 1 sugar
200ml Water

11:30hrs – chicken + veggies (more like a stir fry)
200ml water

14:00hrs – chicken + Veggies(as per 11:30hrs)
Apple
200ml Water

18:00hrs – handful of macadamia nuts
200Ml water
Spoon of (nutella)

19:00hrs – workout
Water as needed

21:00hrs – Protien Shake
Water as needed

22:00hrs – rice with lentils, fish,
200ml water.

23:00hrs – tea with 2 sugar + skim Milk

Thanks for all your help
Devante.

Wow your dr is an idiot they didnt even test oh properly... Sigh

 

[Bazza20]

It's insane, I'll post some info for you when I'm not on my iphone. He has a chance to avoid it if he works hard you need to stress this to him..

Preventable illness brought on by laziness and misinformation is one of the saddest things. Baz do everything in your power get him training with you for starters!

Honestly I don't think he will have to work that hard. The hardest part is to convince him and my mum the path the doctor is telling him to take is outdated by 20 years.

Really he has about 200ml milk a day, 3 eggs a week and couple hundred grams of red meat every couple days and those foods are supposed to be the problem??? He was hardly eating them anyway, how is reducing the tiny amount he was eating going to help. Then they want him to eat more of the food he was already eating (breads and cereals) which got him into this situation in the first place.

My best bet is to find a specialist up to date on all this and get him to go see them.

 

[eje]

Your right bazz it is outdated..

Saturated fat triggers raises cholesterol, actual cholesterol in food especially eggs has been shown to reduce total cholesterol.

Noobs, my total fasting cholesterol at 13yo was 6.3, at age 21, it was 6.8. At age 30 when i agreed to take lipitor at the insistance of my dr, was slack and took one every 3 days or so, over 3 months, it dropped to 6.53.
This was all at skinny round 40kg, eat whatever, pay no attention to diet stage.

3 months ago, age 35, tested at 5.5 total fasting....almost in their 'normal' range...i really believe the massive amounts of olive oil and macadmaia oil I suddenly added to my diet a few months before that contributed to the reduction. I eat almost 60/20/20...that is 60% fat, 20% carbs, 20% protien. Of that 60% fat, only 25% is saturated.

I add to my diet 2 tblespoons lsa per day, 5 tablespoons macadamia oil, 3 of them directly consumed, the rest, i cook with. I also consume 5 tablespoons of olive oil via shakes, again 3 of them directly consumed the rest and added to pasta when cooked. Oils offer high cals in small volumes which works well for me.

I feel great...my guts can handle it (its around 200mls of oil per day), i'm gaining weight which is the goal, a tiny bit of fat and muscle. My hair feels great and my skin is way better to. I'm convinced its the oils...will have the total chol checked in a few more months just to see all is still well there tho.

 

[jchen]

wow , do you guys have quite high cholesterol or is mine quite low?

i had mine check and it was 2.8 after 6 months of solid red meat etc every day mostly.

i don't know much about totals but there is good and bad cholesterol isn't there? maybe noobs could chime in a little more and explain

 

[Bench Polkov]

This is true unless you're genetically predisposed to high cholesterol like my Dad, brother and myself. There has been no scientific study done proving that dietary cholesterol doesn't affect our cholesterol levels and from my own personal experience it still does.

My last reading was 7.1. I'm overdue for another test so I'll update when I get those results.

Your right bazz it is outdated..

What is your cholesterol? Did the Dr simply do a total cholesterol test and that figure was over range? Or did they do a full breakdown?

Few things to remmeber, it isnt so much "cholesterol" that is the problem.. It is the oxidisation of that cholesterol that causes problems.

We need cholesterol it is a structural component, so vital our body makes it...

Saturated fat triggers raises cholesterol, actual cholesterol in food especially eggs has been shown to reduce total cholesterol.

Liver health and bowel function is important..

Whats your current weight and diet like post everythinmg you ate in the last 24 hours.

Also what were your test results? You might be chasing a non issue... Also do research on statins you will see they are something you want to avoid like the plague.

 

[TGM]

El Freako, latest research says it doesn't. If I had better internet here I would try to find a citation for you that's not my pathology textbook or lecture notes. When I get back to Melbourne I'll see if I can't find anything.

Either way it's not nearly as bad for heart and blood vessel health as having high LDL's, diabetes, smoking, hypertension, and most of all genetics.

Your right bazz it is outdated..

*snip*

Also what were your test results? You might be chasing a non issue... Also do research on statins you will see they are something you want to avoid like the plague.

I was going to quote everything I agreed with then I realised that I'd be quoting everything you wrote.

K_21, you don't have to avoid dairy or red meat, stay away from foods that will spike insulin like sugars/processed carbs. Eat unprocessed foods, it's simple really. I'm guessing since you're on this forum you already have the exercise down.

You guys should watch a movie called Fat Head, it's simple and made on the cheap but it gets the point across.

 

[PowerBuilder]

Oh yeah....lower your cholesterol by taking in less protien (building blocks of your body) and fat (also building blocks) and increase starchy carbs which will magnify the insulin issues already happening. I am a huge fan of lower carb diets for improving personal health issues.

A persons calorie intake should be at least 20% fat. I've gone through ling periods where fat is around 60%.....and yet I've never had high cholesterol levels. In fact my testosterone is somewhat high.

 

[Bench Polkov]

I'll look into that research when I get home.

 

[Christian]

Dr's should be testing homocysteine not rooting around with total cholesterol..

 

[jchen]

how long until your qualified noobs?

what do you do for a day job right now ooc?

 

[dr00]

ive got direct experience with this. my wife is predisposed to cholesterol issues, almost everyone on her dads side of the family has high cholesterol despite being normal, healthy looking people. when she was about 23 her total cholesterol was about 4.5-5 which was on the high end of normal. she has always been fit and healthy, she was a gymnast and then a competitive swimmer and shes never been above 58kg at 5'3". when she was about 26 she got it tested again and it came back at 7.8, way high. she was told she should go onto medication, the most she could drop it with diet and exercise would be 20% if shes lucky and she should avoid dairy, red meat, eggs etc.

i did a lot of research and convinced her to do what i thought she should do. so for 3 months she ate lots of lean meat, plenty of eggs, only complex carbs and basically ate a lot of fat and protein but avoided saturated fat as much as possible. she ignored dietary cholesterol. importantly she also did a lot of weight lifting including up to 20 rep squats with 60kg (at about 56kg), overhead squats, heavy TGUs etc. at the end of the 3 months she had another test. her total cholesterol was 3.6 but her HDL (good cholesterol) was higher than in the previous test.

 

[k_21]

ive got direct experience with this. my wife is predisposed to cholesterol issues, almost everyone on her dads side of the family has high cholesterol despite being normal, healthy looking people. when she was about 23 her total cholesterol was about 4.5-5 which was on the high end of normal. she has always been fit and healthy, she was a gymnast and then a competitive swimmer and shes never been above 58kg at 5'3". when she was about 26 she got it tested again and it came back at 7.8, way high. she was told she should go onto medication, the most she could drop it with diet and exercise would be 20% if shes lucky and she should avoid dairy, red meat, eggs etc.

i did a lot of research and convinced her to do what i thought she should do. so for 3 months she ate lots of lean meat, plenty of eggs, only complex carbs and basically ate a lot of fat and protein but avoided saturated fat as much as possible. she ignored dietary cholesterol. importantly she also did a lot of weight lifting including up to 20 rep squats with 60kg (at about 56kg), overhead squats, heavy TGUs etc. at the end of the 3 months she had another test. her total cholesterol was 3.6 but her HDL (good cholesterol) was higher than in the previous test.

This sounds promising.

Pls explain complex carbs & saturated fat.

Thanks all.

 

[dr00]

the focus should be on avoiding simple carbs first and foremost (anything with sugar, anything made with white flour, soft drink, white rice etc). the conventional wisdom is that fat is the culprit and should be avoided and especially to avoid saturated fat. on the contrary i think the focus for your fat intake should be on getting enough fat and just keeping your saturated fat intake in check, i.e. get plenty of good fats even if it means you have to get some saturated fat.

the weightlifting part is also important. most doctors tell people with high cholesterol to get on a treadmill but this reduces HDL and LDL whereas weightlifting reduces LDL and increases HDL.

in reality its just about being a healthy human being. its the same old stuff, if it doesnt grow in the ground, run, swim or fly then dont eat it. and lift heavy stuff.