[ Q ] Hi Chris, I was reading some of your articles on Bodybuilding.com and they were very interesting to me. But I have a question - right now I'm trying to lose my body fat and get more cut for the summer. Right now I run in the morning for 30 minutes Sundays, Mondays, Wednesdays, and Fridays.
I usually go to the gym around 6 PM and lift for about 45 minutes and then do another cardio session for 30 minutes. I tend to go to the gym 5 days a week working one muscle per day. I was wondering if you could help me with my nutrition. I don't really know much about it. Can you give me a diet plan I could follow to lose body fat and get leaner and more cut. Thanks a lot!
A: This is a pretty broad question. You asked about nutrition, but I want to first concentrate on your training, since that's what you told me about. To me it sounds like you're overtraining. You don't need to do that much to lose weight. I've talked about intervals on here before; I am a much bigger fan of interval training for weight loss than long, drawn out, steady state cardio sessions.
Rather than spending your 30 minutes, 4 days/week jogging... hit the local track and do some sprints. If you're in decent shape, try 10 x 100 yard dashes with 90 seconds rest in between... this may not sound like a lot, but try it out and then come back and tell me it's not a lot.
In fact, that alone is likely too advanced for many people, so only attempt if you're in decent shape and you have nothing that would preclude you from participating in such high intensity activities... and it's always good to check with a MD to make sure you are in good health before starting any new exercise regimen.
When you're sprinting, make sure you have good form; keep your body upright (the harder the activity becomes, the more you'll tend to bend at the hips). You also want to make sure you're using the backs of your legs; kick them up high towards your backside to propel you forward.
I'm no track coach, nor am I there to watch your form, but those are some basic pointers - and keep your elbows close to your body when running. During your 90 second rest, keep moving; I prefer to use this time to walk back to the "starting" place, grab a sip of water, and get ready to go again.
As for your weight workouts, I would focus more on compound movements and not split body workouts, as you're doing. Do overall body routines a few days per week rather than 1-day for biceps, 1 for shoulders, etc. You'll get much more bang for your buck when you're trying to get leaner.
It's impossible for me to discuss too much about diet without knowing a thing about you. There are plenty of sample programs on here to facilitate fat loss, but again, they are generalized and not specific to you. I would first suggest looking back at some of my previous articles to determine your calorie needs for your height, weight, age, and activity factor.
Then do the calculation to determine your weight loss needs and eat around those factors. Within those parameters, you need to make changes to your diet to ensure it is based around whole grain carbs, aside from pre, during, and post-workout, when you want simple carbs, lean proteins, healthy fats, fruits and veggies.One thing I always tell people is to make sure you're eating at least one fruit and/or vegetable with each meal; try some frozen fruit blended in a shake, with cottage cheese, etc. Always carry some mixed nuts with you so if you're in need of a quick meal, you've got some healthy fats and protein right there at all times (that is, of course, unless you have a nut allergy).
I always like folks to pack some bars in the car, locker, or what have you. You never want to be in a situation where you can't eat for hours on end; being prepared will help you avoid this very situation. Sounds simple, but I've worked with too many people who have a difficult time with that. Good luck!
[ Q ] I have a supplement question. Here's my supplement stack; can you please tell me what I should omit or add (only if proven by science).
- Now L-Glycine 1lb. $9.89
- Higher Power Arginine Ethyl Ester 3000, $28.95
- Now AAKG 3500 $25.99
- E-caps anti-fatigue caps $16.99
- IDS Alpha Lipoic Acid $14.89
- Now L-Carnitine $42.98
- L-glutamine 3g (my own supply)
- Cee-pro 1.2g (my supply)
Immediately After Workout:
35mins After Workout:
- 1 scoop of ON Whey 23g
- 1 scoop (instead of 2) Muscle Milk
- 1 spoonful pure honey
- 5 grams L-glutamine
- 1 serving brewers yeast
- 1/2 serving emerald balance
30 Minutes Later:
- Digestive enzymes
- Papaya complete (papain)
A: WOW - I'm curious if you still have any money to afford real food? Or a gym membership? You can surely trim that supplement stack down quite a bit. I don't know what your goals are; know nothing about your training, nutrition, or lifestyle.
All I know is you don't have to take that many things to get results; how do you know what is or isn't working when taking that many products at the same time? But, interestingly, those with the most research behind them, meaning creatine and post-workout drinks, are not included.
View Top Selling Creatine Products Here.
I would do some research on each of these and determine your goals; also look at your diet to ensure you're actually eating real food regularly - no supplement can or will ever be able to replace what food provides.
|WHAT'S YOUR GOAL?|