[ Q ] Hey Chris, my name is Peter, and I have a few questions for you. I have been working out twice a day every day for the past year and a half. I have not taken a day off once at all. Every weekday I wake up at 3:40am, eat breakfast, work out, take a shower, go to school, come home at 2:30, eat and work out again.
That has been my schedule during this year and a half. The thing I need to know is WHAT and WHEN to eat. I only eat two meals a day. In the morning before I work out I eat 6 egg whites, fruits, and a 50g Mega Whey Isolate protein shake along with a multi-vitamin.
I don't eat until 3 before I work out the second time, and that meal consists of 2 to 4 chicken breasts, a salad with multiple vegetables, fruits, and another 50g protein shake with another multi-vitamin. I am 16, a sophomore in high school, and have not increased or decreased weight since I have been working out.
I would really just like to increase my muscle mass without gaining fat. That is my biggest concern and is the reason why I only eat two meals a day. I just do not feel comfortable eating, and then sitting around. I would greatly appreciate it if I could get some professional reassurance as to why I should eat many more meals, and what they should consist of.
I also follow this same schedule on the weekends as well, except I get more sleep. Thank you so much for taking the time to read this, and I will be waiting readily for your reply with my pictures and an eager mind!
A: Thanks for your question. It is imperative to consume more calories throughout the day, meaning you need to eat more regularly. From the information you gave me, you're only consuming approximately 1000 calories, virtually zero fat, and very few carbs.
Basically you're consuming a heck of a lot of protein without much else. All nutrients are crucial if you're trying to gain muscle mass-even when you want to prevent fat, as you mentioned.
Food gives you energy - just like you can't drive a car without gas you can't function properly without fuel for your body, which is food. You said you eat breakfast - this is great. I would cut out the shake at this meal and instead include it after a workout, with some carbs as well.
Cut the protein in half (so you're getting 25 grams) and consume carbohydrates to replenish your depleted muscles. You then need to eat again soon after; remember, your muscles don't grow when you're working out, they repair and grow BETWEEN your workouts.
Without feeding your body proper nutrients and training as often as you are, you're clearly overtraining and not allowing for adequate recovery. Of course how you train is crucial too, but for this time around we'll focus on the nutrition part of things, since that was your question.
Briefly, I would actually suggest cutting your workouts down to 1x/day. Try it out for a bit and allow your body to recover; you'll come back stronger, with more power, and ultimately allow your muscles to grow a bit.
[ Q ] Is there an age requirement for fat loss supplements? I'm 16 years old and a friend of mine has had very good luck with Hydroxycut.
A: While there is no specific age requirements for using fat loss supplements (or any supplements), I wouldn't recommend taking a fat loss supplement just because your friend had some success with it.
There is much more to losing weight than taking a supplement; while it would be nice if it were that easy, it's not.
You need to first get your diet in order--make simple changes that can be sustained, eat only whole grains, lean proteins, and healthy fats.
Stay away from high fat, high calorie meals and snacks, and don't drink your calories, eat them. Of course with a sound nutrition program, you also need a sound training program.
[ Q ] I'm a 6'3 280 lbs 20yr old Sophomore College football player and my body fat around 15% or 16% but I want to get down to about 10%. I limit my intake of food consumption to about 1000 calories a day. I was told to lose body fat you must burn more calories than you take in.
I workout for 4 hours a day 6 days a week and I hit a 110 lbs heavy bag for 30 min on my day off. I recently ordered Lipo 6 and I am about to go on my second week with it and seeing slight results.
Along with that I am stackin' NO-Xplode and Nitrix to keep my muscle size the same. Are there any meals that would help me with losing the body fat that I need. My meals are portioned around Lean Cuisine and Lean Pockets. My meals are usually as follows:
1 1/2 cup of Oatmeal in morning
Lean Pocket for lunch
Lean Cuisine for Dinner
That is what my meals consist of because I have school all day and low budget I am unable to eat consistently which I heard would kick start the metabolism. Any thing would help, thanks.
A: You definitely need to eat more food. You're not only going to lose fat with the current plan, but you'll lose muscle. If you're training 4 hours/day, 6 days/week, you're not giving your body the proper fuel to recover and train. Eggs are a great source of inexpensive protein - make those a regular part of your days.
Beans are also a great food because they're loaded with nutrients and some protein, but also are very inexpensive. Rather than using the supplements you're using, since you're on a budget, I'd rather have you use a meal replacement powder, since it at least gives some protein and other nutrients. Focus on the nutrition part first, which can help with weight loss. Good luck!
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About The Author:
Chris Mohr is the President of Mohr Results (www.MohrResults.com). Due to the abundance of email he receives, he is unable to answer all questions. Check back often, though, as he tries to answer many of them in this very column. Many of your fat loss and muscle gain questions can be found in his two latest projects, www.WeaponsforMass.com and www.HumanInferno.com.