[ Q ] Dear Diane,
Since you told me to eat clean all the time I have been on a strict diet. I have not had any dairy, fruit, pasta, rice, potatoes or bread. Basically I have been eating meat and vegetables and about 1200 calories per day. I have only lost 5 lbs!
I am still working out 4 days a week and cardio 4-5 days. Surely I should have seen more of an improvement? I have lost 2% body fat as well. Any advice please. I've included my workout. I'm currently in week 9.
First of all, congratulations on your success! You are involved in a regular workout routine of weight lifting and cardiovascular exercise while restricting caloric intake. Your efforts produced both weight loss and a reduction in body fat.
It sounds like it is time to start making adjustments to your routine. Your diet may need to tighten up in order to produce your desired speed of weight loss.
While you don't provide details in terms of your daily nutrition, small clues such as "meat" may give you a place to start. By changing meat to chicken or fish, you will be able to reduce fat levels in your diet.
Keep a nutrition log and write down everything you eat for three to five days. Pay attention to portion size to make sure you are recording an accurate calorie count.
Your resistance training program shows a gradual increase in the number of sets and a change from total body workouts to a split routine, however the balance in terms of sets per body part might require some adjustment.
Currently, I am only seeing one exercise for both biceps and triceps, while quadriceps and hamstrings are hit with five exercises per workout. Look for a more balanced routine in our beginning workout article for details on how to design a personal program.
Diane and Richard
[ Q ] Dear Diane and Richard,
I was wondering about supplementation for the over 40 age group. I am 42, have been lifting since my late teens, and competed now and then. However, what I have found is that over the years no matter how much or how little I train. I am slowing losing my muscle density.
From year to year, I am weighing less, started to lose my strength in my power movements (bench/squat), don't get much of a pump. I have given my body more time to rest. My diet has been consistent. I basically would like to help prevent/slow down all of this. Any ideas?
Supplementation is important for baby boomers interested in fighting the ravages of time and aging. We've found that many physicians and nutritionists agree with our stance that athletes require more vitamins and minerals than our sedentary counterparts. While it is optimal to obtain many of our daily requirements through food, it is not always practical or possible.
We both take a simple, balanced approach to our personal supplement routine, using only basic, high-quality products. Multi-vitamins, super antioxidants, Vitamin E, C and B complex provide a good starting point.
Regular use of glucosamine and chondroitin has allowed Diane to eliminate Celebrex, prescribed for arthritis pain.
In addition, we are both proponents of glutamine. It is a supplement that continues to provide significant recovery benefits, while yielding few risks associated with use. (Diabetics should not use this supplement). See our article for details on the benefits of this fine supplement. Not only will glutamine help with recovery, but also fat loss.
Creatine is another supplement that helps build muscle mass, which is important for baby boomers fighting the natural aging process that leads to physiological changes such as loss of muscle mass. Scientific studies reveal few side effects associated with use of this supplement.
Good luck with your training and your decision to fight the ravages of aging while redefining the aging process through exercise and nutrition. Check with your physician on which supplements may benefit you and then keep us posted on your progress.
[ Q ] Dear Fitnessgirl,
My name is Andrew and I desire to become a professional bodybuilder and I want to do this naturally. Too many bodybuilders claim that they lift naturally but take supplements. I did take creatine four years ago but ever since then I have been all natural for eight years. I think with proper eating foods that are natural and good sleep plus hard, dedicated work.
One can be able to achieve what he wants to achieve. Nothing is impossible except what people deem impossible. You see things are impossible if you have the mindset that is fixated on such thinking.
I am very dedicated and wonder if you know anyone who is willing to invest their time training someone like me. What did you learn from Dave Draper that could help me?
Bodybuilding is a fabulous sport which allows participants to set extremely high goals and work towards achievement of these goals. Through nutrition, resistance training, cardiovascular exercise, supplementation and recovery, all people can close the delta between desire and achievement of physique goals.
Mental attitude, as you mention is a critical aspect of the journey. However, mental attitude can only take you so far in the pursuit of a "professional" career.
Far too often we see competitors that lack genetic potential for building large amounts of muscle mass or the bone structure that allows for maximum display of lean muscle mass.
During Richard's recent stint as judge at the Southern USA contest in April, these two elements of physiology were seen on the stage. (Look for our next article for coverage of the Southern USA contest).
Yes, it is important to set goals; however, just because you set a contest goal, does NOT mean that you are ready to step on the stage.
Assuming that you do have the genetic potential for building mass on a suitable frame for the sport, you need to be realistic about "natural" bodybuilding in the professional ranks.
On today's local bodybuilding contest circuit, it is a rarity to find a male or female competitor that is natural. Like it or not, professional bodybuilding is anything but natural.
Diane Fields, Member. Legendary Fitness, LLC.
Richard Baldwin, Member. Legendary Physique, LLC.
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Copyright 2005. Diane Fields, Member. Legendary Fitness, LLC. All rights reserved.
The advice given in this column should not be viewed as a substitute for professional medical services. Before undertaking any exercise or nutrition program, Legendary Fitness, LLC advises all to undergo a thorough medical examination and get permission from their personal physician.