Category Archives: Getting Leaner

08.19.10
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Lose Body Fat with this Basic Nutrition Plan!!!

Just wanted to list some really clean & healthy sources of proteins & carbs.

Follow these nutrition guidelines & tips and watch the body fat melt away! Good nutrition is about 70% of it. The rest is your cardio and your training regiman. All combined together in a 3 tier approach… gives you results like these!

Nicole Augustine- 30 years old and Mother of 3! (April 2010 to August 2010)

Before photos= 121 lbs.  —-   After photos= 102.2 lbs.

Me, Clifta Perez- 42 years old (February 2010 to August 2010)

Before photos= 23.6% Body fat  ——  After photos= 8.2% Body fat

This approach below will get you headed in the right direction!

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Orange Roughy

Tilapia

Cod

Flank

Carbs

Oatmeal

Plain Ricecakes

Brown Rice

Potatoes

Sweet Potatoes

Yams

Pasta (occasionally, as a treat)

My Favorite Veggies

Broccoli

Spinach

Carrots

Zuchinni

Green Beans

Asparagus

*I eat about every 2.5 to 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

Examle:

Meal 1: Protein + Carb + Veggie

Meal 2: Protein + Carb + Veggie

Meal 3: Protein + Carb + Veggie

Meal 4: Protein + Carb + Veggie

Meal 5: Protein + Veggie Only

Meal 6: Protein + Veggie Only (or sometimes just a low carb, low fat protein drink)

Another Option (if the above seems like too much)

Meal 1: Protein + Carb + Veggie

Snack

Meal 2: Protein + Carb + Veggie

Snack

Meal 3: Protein + Carb + Veggie

Meal 4: Low fat, Low carb Protein Drink

More Notes…

*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.

*I don’t use butter, mayonaise, or sugar.

*I drink about 1.5 to 2 gallons of water per day. If you’re not used to drinking water, a good rule of thumb is to drink 1/2 your weight in ounces. I also use crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

These nutrition guidelines should get you started and moving in the right direction! If you’d like a nutrition program designed for your specific needs with proper supplements… email me at cliftafit@yahoo.com and we’ll get you set up on your own program tailored just for you!

Individualized Nutrition Programs are very reasonable and are as follows…

$75 for the initial Plan and $30 for updates. If you take one of my bootcamps or personal train with me you get a discount on the nutrition plans… then it’s only $50 for the initial Plan and $15 for updates. Updates are done about every 3-5 weeks. This keeps you from getting bored and also keeps your body constantly changing.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamp Instructor (teaching 2 locations now)

Phat Physiques in Reno

06.20.10
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Winners of the 1st PHAT Physiques Body Transformation Challenge

Thank you and CONGRATULATIONS TO ALL OF YOU who participated in the “1st PHAT Physiques Body Transformation Challenge”!!!!! I was very impressed with the changes that all of you made! Wow! Great job!

Just so you know… This has been a VERY HARD decision to make because you ALL have done a great job the past 16 weeks! I’ve gone over it and over it as to who should be the winner because the top 3 were VERY close! You all had one different thing that was equally a little better than the other. I even thought of a 3 way tie, but figured you would want to see 1st, 2nd, 3rd, 4th, & 5th, huh? And I also figured… if you didn’t win this time… you have a chance to win the next challenge… and it will give you something to work and push for. 🙂

Out of the top 3… Each of you sent in all of your pictures, but I had one that didn’t join the challenge until half way through. So I thought, should I count off for that because this person didn’t go the full 16 weeks? But then this person and one other of the top 3 sent in goals and not only reached their goals, but made even new goals and went even farther than they thought they would! Then I had another person that had GREAT before and after photos, but the percentage of weight loss wasn’t quite as high as one of the others. Whew… what a decision!

So since the top 3 were that close… I decided to go with who had the highest percentage of weight loss.

The 4th and 5th place winners also made great changes as well and should be VERY PROUD of themselves. Part of the reason that they weren’t considered in the top 3 is that they didn’t send in all of their photos throughout the challenge, so although they made great changes… sending in photos during the challenge when they were due, counted as part of the judging.

Are you guys ready to see the Placings?????

The top winners in the first “PHat PHysiques Body Transformation Challenge” are….

1st Place… Nicole Augustine

Nicole is the one that didn’t come into the challenge until April, which was about half way through, but lost the highest percentage of weight in the shortest time! She reached her first set of goals and then had to change them and kept on going. She even enter her first Bikini Divas Contest before the challenge was over. She joined PHAT Camp in April and started with a weight of 121.2 lbs. and ended up at 107.8 lbs. That’s a 13.4 lb. loss, making her percentage of weight loss 11.06% ! Good job, Nicole!

2nd Place… David Duyvejonck

David started the challenge from the beginning and sent in all his photos and made great changes in each set of photos that he turned in! I was very impressed with the difference from his first set of photos to his last set! David looks awesome and has good shape and ALOT of GREAT, quality muscle! He had a starting weight of 207 lbs. and ended with a weight of 185 lbs. That’s a 22 lb. loss, making his overall percentage of weight loss… 10.63% ! Great job, David!

(No before pictures for David, but he had an awesome transformation!)

3rd Place… Emily Eckstein

Emily is so INSPIRING and has worked so hard since I’ve known her. I met her in November when she first joined PHAT Camp and has lost over 30 lbs. since then! She had just started running a month or two before then and could barely make it 2 miles without having to walk. Since then she’s done several races, even including a Half Marathon! Her motivation is so contagious… I’ve done a couple races because of her example. She’ll be getting ready for her second Half Marathon next month and is now thinking of doing a Triathlon maybe next year! For this challenge… Emily had a starting weight of 183.4 lbs. and ended with a weight of 167 lbs. That is a 16.4 lb. loss, making her total weight loss percentage… 8.94%! Good job, Emily!!!

4th Place… Rachel Sanchez

Rachel is another very inspiring person who is also a runner and very active. I can’t believe all that she does… She Runs, Weight trains, & does my PHAT Camp every week! Rachel is also getting ready to do a Half Marathon in about a week! Running is just sooo easy for her. She has worked hard to get the results that she’s gotten in her before and after and should be very proud of herself. And… she’s even thinking about doing the next Bikini Divas Contest in August with “Team PHAT”! Rahcel had a starting weight of 144 lbs. and ended at 135 lbs. That’s a 9 lb. loss, making her total weight loss percentage 6.25% ! Good job, Rachel!

5th Place… LeAnne Quinn

LeAnne is an amazing woman that I met on YouTube! She saw the challenge on my YouTube Channel and wanted to join in. She was getting ready for the Nevada State Bikini Divas Competition that was held on June 5th. I went to the show to cheer her on and she looked soooo good! I don’t know her stats as to what her weight loss was, but I know she worked really hard and made some great changes! LeAnne is the one I haven’t heard from yet about her ending weight and if it’s ok to post her before pics, so I’m just going to post one of her after pictures that I’m sure she’s proud of. Good job, LeAnne!

________________________________________

I’d like to say… “CONGRATULATIONS to the rest of the Challengers! Thank You ALL for participating in the “1st PHAT Physiques Body Transformation Challenge”! You ALL did an Awesome job and should be PROUD for making a commitment to Yourselves, Sticking to it, and Changing your Physiques!

You all deserve a BIG… “Way to Go”!!!”

Clifta Coulter Perez of… PHAT Physiques

Reno Personal Fitness Trainer

Reno Bootcamp Instructor

775-996-7183

06.19.10
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The Secret to the Body of Your Dreams!

EstraCort – The Secret to the Body of Your Dreams!

Estrogen, cortisol, hormonal imbalance… Chances are you have heard these terms and they probably either confused or scared you. Estrogen is quite a word. To some it might mean femininity and signify the essence of being a woman. But to someone interested in getting in shape, it might mean something altogether different. Estrogen is not bad, but excessive estrogen can lead to fat gain, cause difficulty losing fat, water retention, mood swings, cravings….and the list goes on and on! Combine that with excessive cortisol—the STRESS hormone, and reaching your goals and feeling your best will be extremely difficult to do! In todays fast-paced, stressful world it is not uncommon for estrogen and cortisol levels to get out of whack, creating a hormonal imbalance. Knowing this, PGN Nutrition with the help of world renown fitness trainer Chuck Rudolph, MEd, RD, and Two-Time Miss Olympia and Miss Fitness International, Jen Hendershott, created the PERFECT supplement to help women control estrogen and cortisol to help achieve their goals and get the body they have always dreamed of! The future of the fitness-minded woman’s supplement is here, and it is PGN Estracort™. The FIRST supplement designed to specifically address this essential need!

PGN EstraCort – Estrogen and Cortisol Support for Women

Hormones are chemical messengers that signal the body to perform certain actions. For example, after you eat carbs, the hormone insulin is released to signal the body to absorb these carbs from the blood stream. The body releases various amounts of insulin depending on the type and amount of carbs you eat. Controlling insulin levels through smart diet choices is important since high levels of insulin lead to fat gain. Insulin is not the only hormone that contributes to controlling your weight, there are many. Of prime importance are the hormones estrogen and cortisol.

Estrogen is the primary female hormone (comparable to testosterone in men). Estrogen gives women their feminine characteristics and testosterone gives men their masculine characteristics. Estrogen has numerous actions in the body. Estrogen is needed for normal functioning of the body but too much or the wrong types of estrogens can have negative effects on your body. The same holds true for another hormone called cortisol.

Cortisol is called the “stress hormone” because it is released in response to stress and anxiety. When released at a normal level cortisol helps restore homeostasis after stressful events. But, like estrogen, when too much cortisol is released or cortisol levels are elevated for too long negative affects arise.

Knowing all of this PGN has created a formula to control estrogen and cortisol levels, leading to increased fat loss, less water retention and an overall leaner figure.

PHAT GIRL NUTRITION ESTRACORT INGREDIENTS

Summary Of EstraCort Ingredients:

  • 250mg DIM (Diindolylmethane)
  • 200mg Calcium d Glucarate
  • 500mg PhosphatidylSerine (250mg)
  • 500mg Green Tea (50% EGCG/95% PE)

DIM (Diindolylmethane)

DIM, a phytochemical found in cruciferous vegetables like broccoli, is an estrogen metabolism modulator, meaning it favorably shifts estrogen metabolism. Estrogen is not a bad hormone, it is needed for normal functioning of the body, but certain metabolites of estrogen have more positive actions while other metabolites have more negative actions. DIM increases the amount of “good” estrogens (2-hydroxy) and decreases the amount of “bad” estrogens (4-hydroxy and 16-hydroxy). The good estrogens protect the brain and heart due to potent anti-oxidant activity, along with other positive actions, while the bad estrogens promote weight gain and are linked to cancer (breast and uterine). By supplementing with DIM your body’s natural estrogen metabolism becomes primed to create more of the good and less of the bad estrogens, leading to a health-promoting estrogen balance.

Calcium D Glucarate

Calcium D Glucarate is a botanical extract found in fruits and vegetables that promotes the removal of toxins and excess estrogens from the body. Calcium D Glucarate helps detoxify the body through a process called glucuronidation. The body naturally tries to removes toxins and excess estrogens through glucouronidation, but this process can become reversed by the enzyme beta-glucuronidase, which releases the toxins back into the body. Calcium D Glucarate increases the detoxification process by inhibiting the beta-glucuronidase enzyme, allowing the glucouronidation detoxification process to work its magic. Supplementing with Calcium D Glucarate increases the elimination of cancer-promoting toxins and estrogens.

PhosphatidylSerine

Phosphatidylserine is a phospholipid found in the membrane of all cells, particularly in the brain. Phosphatidylserine keeps cells flexible and primed for nutrient absorptive. Supplementing with phosphatidylserine has been shown to improve cognition, memory, and mood and decrease blood concentrations of cortisol. Excessive cortisol levels can lead to suppression of the immune system and the accumulation of abdominal fat. Supplementing with Phosphatidylserine not only will improve brain functioning but will also help control cortisol levels.

Green Tea

Green tea is a type of tea leaf (black and oolong are other types of teas). Green tea has been used by the Chinese to treat a variety of disorders for years. Green Tea has powerful antioxidant properties, specifically from the active EGCG, and has been shown to help protect against various cancers. EGCG has thermogenic effects and has been shown to assist in weight loss by decreasing dietary fat absorption, appetite suppression, and catechol-O-methyl-transferase (COMT) inhibition. COMT is involved in the breakdown of catecholamines (i.e. NE). By inhibiting COMT, NE breakdown is slowed and it is able to activate the adrenergic receptors to a greater degree and enhance lipolysis (fat breakdown). Supplementing with green tea extract improves overall health and helps promote fat loss.

Summary

  • DIM positively shifts estrogen metabolism to produce more good estrogens and less bad estrogens.
  • Calcium D Glucarate increases the elimination of cancer-promoting toxins and estrogens.
  • Phosphatidylserine not only will improve brain functioning but will also help control cortisol levels.
  • Green tea improves overall health and promotes fat loss.

Supplementing with DIM, Calcium D Glucarate, Phosphatidylserine, and Green Tea together will optimize a women’s hormone levels, promoting a leaner, more healthy figure.

Not only will Estracort support your overall health, but it might just be exactly what you need to shift your body into the DREAM ZONE – obtaining the body you have always dreamed of having! So stop wasting time and letting estrogen and cortisol spoil your results. Get the body you have always wanted with Estracort today!

Clifta Coulter Perez of PHAT Physiques
Reno Personal Fitness Trainer

Reno Bootcamp Instructor

775-996-7183

06.16.10
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Get Leaner and Lose Body Fat with Estracort

Estracort – Estrogen and Cortisol Support for WOMEN!

Estracort is scientifically formulated to help women safely and naturally support estrogen and cortisol to help support fat loss, reduce water retention and maximize results! Being on low calorie diets and everyday life can sometimes stress your body and cause you to release cortisol, which makes you gain belly fat… Estracort helps you to control that and get lean!!! I think this works great! It also helps you to get better quality sleep too.

I used Estracort for my last show. In about 3 1/2 weeks along with diet, cardio, and weight training, I went from the photo on the left… to the photo on the right. It seemed like Estracort  helped give me a little boost and helped me to get leaner than I would have without it. I also noticed that it helped me to sleep better.

Clifta Coulter Perez

Reno Personal Fitness Trainer

Phat Physiques….

775-996-7183

03.10.10
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Lose Body Fat with These Good Sources of Proteins and Carbs

Just wanted to list some really clean & healthy sources of proteins & carbs.

These are what I’ve been eating for the past 5 weeks.

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Carbs

Oatmeal

Brown Rice

Potatoes

Sweet Potatoes

Pasta (occasionally)

My Favorite Veggies

Broccoli

Spinach

Carrots

*I eat about every 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.

*I don’t use butter, mayonaise, or sugar.

*I drink water (1/2 my weight in ounces), crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

*You can see my supplements here.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamps

Better Bodies Bootcamp in Reno

03.09.10
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Clifta’s 16 Week Body Transformation Challenge

01.24.10
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Eating Healthy in Restaurants

Did you know that when eating out at a restaurant… alot of times you can order good choices that might not be on the menu?

Usually most places will have some type of chicken or fish dish with a carb & vegetables.

Chicken or fish are the best low-fat choices for protein… so…

Say you see a dish with chicken and pasta with some type of sauce. Or you see a fish dish, but it’s breaded and/or fried and the side is a baked potato with cheese and broccoli. Or you see a chicken dish with vegetables and they’ve been cooked in oil.

And, what if those are your best choices off the whole menu. Which one do you eat? Which one is the healthiet?

This is what I do when I see choices like that. Usually places that have choices like that… can also make the same combinations, but can prepare them a little healthier if you ask.

So what do you ask for? You always want to try to get your chicken or fish grilled or steamed, with no breading.

You can also get baked if it’s not baked in butter or any fatty sauce. Try to stay away from sauces if you can or get it on the side if you want, so you at least you have control over how much you eat.

For the baked potato you would want to get it plain with no cheese, sour cream, or butter. You can still have the broccoli on it, but ask if the broccoli can be steamed.

Anytime that there are choices of pasta, potato, fish, chicken or vegetables… you can always ask for everything plain with no sauce or butter and ask if they can steam or grill things rather than fry.

You’ll be surprised how often they can accommodate you if you just ask. Then you don’t have to be afraid of going out to dinner anymore!

Take care,
Clifta

10.05.09
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Best Thing to Lose Weight?

This is a quick post from a question I just got from someone.

She wrote:

My friend would like to no the best thing to lose weight?

My Answer:

Everyone hates to hear this but, diet and cardio is the best way to lose weight. There are no Magic Pills… Just dedication and commitment to yourself.

You have to eat right in order to get leaner and also do some type of cardio 4-6 times per week. The amount of time, would depend on how much needs to be lost.

Hope the helps. 🙂

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

10.02.09
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Juicing Healthy Energy Drinks Carrots & Garlic!

This is one of my favorite, healthy, alkalizing drinks made with carrots and garlic. It’ll bring your pH level right up and to me it’s very healing, energizing, & healthy! When your body is slightly alkaline like it’s supposed to be… You’ll feel better, have more energy, loss weight easier, and loss alot of your aches and pains!!!

Fruits and vegetables are full of vitamins and minerals and are so good for you. Ha… Look at Jack Lalanne! He’s 90+.

If you look to the left… you’ll see really good prices on the Jack Lalanne Juicer .

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

09.01.09
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Can You Calculate Your Body Fat % at Home?

Hi!

I got a question from someone on my last post about Body Fat Testing.

The question was:
Is there ANY WAY for us to “measure, calculate, or test” our own BODY FAT percentage and BREAKDOWN of our FAT POUNDS, at home? ….okay, & maybe a 2nd question too, LOL, …..do we need to purchase any special tool to be able to do this for ourselves, at home?

My Answer:
Of course, you always hear that the water tank is the most accurate if you want to know your REAL Body fat, but if you are just looking for a tool to measure your progress and changes, and you don’t have anyone to help you, then the on-line tools below might help.

When you are using body fat testing as a tool to see your progress and your changes… it doesn’t have to be exactly accurate. You are using it as a guage to track your progress. The important thing to remember is to use the same calculator every time once you find one that you like, and to also take the required measurements the same way every time.

74f2a1a59a4106eeWhen I competed and tested my body fat on a regular basis I used a 9 point check formula, which I felt was pretty accurate. That was with calipers, and also required help from someone to measure my back area, which isn’t always handy for everyone.

So I got on-line just a little while ago to see what was out there as far as Body Fat Calculators… and to my surprise, there seem to be all kinds of On-line Body Fat Calculators available. I don’t know how accurate they will be if you are looking to find your REAL Body Fat, but I think they should be good to use as tools to track your changes if you don’t want to buy any equipment.

The ones that I listed below are just a few that I found that looked good to me… but there are lots more out there if you don’t like these.

1) Here’s Dr. Sears body fat calculator that gives you your body fat % and also the breakdown of fat mass and lean mass.

http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx

2) Here is another body fat calculator, which I like the best so far because my body fat was the lowest on this one. LOL.

http://home.fuse.net/clymer/bmi/

3) This is another body fat calculator that is pretty good. It has a chart with it to tell you what range you are in also.

Check it out… http://www.csgnetwork.com/bodyfatcalc.html

Hope this tip was helpful! 🙂

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

www.RenoFitnessTrainer.com
www.youtube.com/CliftaFIT