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What Is A Good Diet For Losing Fat?
Here is a question from a visitor with my answers throughout.
Dino: A Dutch girl wrote in to me seeking a little guidance. She has an extensive history in the bodybuilding arena. She made a miraculous recovery and is on her way back. Check this one out!
Visitor: Dear Dino,
Hi my name E. and enjoyed reading your comments on the Internet. This is the first time I discovered the Bodybuilding.com site and have spent awhile reading all the comments have given to people have emailed you, you gave such good advice that I decided to write an email and maybe you can also help me.
I am 33 years old and live in Holland. I lived in Houston for 10 years but have been back in Holland now for 12 years, I miss America very much. Well besides that I have always been training (bodybuilding) since I was 16 years old and love it. Six years ago I got into a car accident and got back problems and a whiplash. I have been trying to pick up training every time but it's difficult, I get tired very fast and it's very frustrating but after resting for a couple of days I pick up the training again. I've been training again now on a regular basis for 6 months and I'm having problems with my diet.
Dino: Thank you for the nice letter. I was happy to learn that you have been able to find the joy in training again. As always when coming off of a serious injury you must take it slow. Try to concentrate on recuperating at first then later on focus on rebuilding. I like your drive - a great quality to have, most envy it. Lets look at the diet history, find the problem, and work on a treatment. You continued you letter with:
Visitor: I have always been a person that doesn't eat a lot of carbohydrates because I have noticed since many years ago that they make me gain a lot of weight. I have noticed that in America the low carbohydrate diets are very popular (not here in Holland). When I started working out at a different gym they encouraged me to start eating more carbohydrates to gain more muscle. I did and the results were... you guessed it, weight gain. Sure I did gain some muscle but also a great deal of access fat. I'm 5'6" and my body weight is 121 pounds, I know that's not to much but I have been trying everything to turn the extra fat into muscle but nothing helps.
Dino: That is very interesting. You find that low carbohydrate diets are more prevalent in the states than in Holland - WOW! This is great news! Traditionally the US is the one to be considered the carbohydrate capitol of the world. By you making this statement it shows me that we (USA) are making some progress. As I always state, carbohydrates are problematic. You listened to someone that you trusted, perhaps a fitness authority in Holland. You thought that they knew their stuff and you were bitten by the mighty carbohydrate. Now you know that unless you time your carbohydrates they will be the beginning of your end. Lets probe a little further into your history.
Visitor: Before I go training I eat a banana, if I don't do this I won't be able to get through my workout. I've tried other things but halfway through I start getting dizzy and start shaking and a banana is the only thing that works. After my workout I eat a lot of vegetables with protein or fish with some whole wheat crackers, then every 2 to 3 hours until bed time I have some lean protein and fruit, mostly strawberries or 1 or 2 apples. I am now on a 700 kcal trying to get the fat off but it doesn't help me. Also I noticed that I've been craving sugar a lot after my training??? I hope you can give me some advice.
Well thank you in advance and hope to hear from you soon,
The frustrated Dutch girl
Dino: If you find that eating a banana works for you then continue eating a banana as your pre-training meal. The carbohydrates in the banana will only be used to fuel your training session and replenish the glycogen used during training. Post training meal should be the time that you eat your apples, crackers, and strawberries. You claim to crave carbohydrates (sugar) after training. The is probably because your body is craving to reload the glycogen that was utilized during training. There is nothing wrong with eating your carbohydrates after training. Try consuming one of these choices after training: Eat 2 medium apples, 2-3 cups of strawberries, or enough crackers to make 50-70 grams of carbohydrates after training. You could also mix these up if you like, just be sure to consume about 50-70 grams of carbohydrates after training. This will cure your cravings and help you recover from the training trauma that was placed on the muscles.
After you have consumed your post training meal, you can now concentrate on getting your protein and fiber in. You will not need any more carbohydrates until your next pre-training meal, which will be a banana the following day. Every 2-3 hours or so after training continue to eat your protein in the form of fish, egg whites, lean meat, supplements (protein powder), and poultry. Try to consume a lot of fibrous vegetables as well. I like using green beans, broccoli, cauliflower, lettuce, and spinach.
You need to increase your kilocalories. 700 kilocalories each day will only result in crashing your metabolism. You need to eat to burn fat and keep the metabolism roaring. If you eat the right things at the right times you will be able to live comfortably, lose weight, and keep tone all at the same time. That is the ultimate goal for your situation. You need to promise me to try and eat at least 4 times a day, 6 would be preferable. E, follow this program and you will be there in no time. At 5'6" weighing 121 pounds and having a bodybuilding background you just needed a little guidance. Good luck!