Losing Fat |
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 work out 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.
Q: Dr. Mohr, I am a college student looking for a little advice on transforming my body. I am 21 years old, 5'10" and 167 lbs. I have been working out for around year and a half now and have just recently decided to slim down and cut up. My early mission was to gain weight. Being really skinny, I was determined to gain as much muscle as I could as fast as possible. I shot up to about 185 lbs. a lot of it body fat through weight gainer and sloppy eating. Looking forward to summer, though, I am hoping to get my six pack showing.; I have started cardio 4 times a week at about 6.5 mph steady for 20-25 min and work out 3 times for 2 1/2 months now and have dropped down to about 177. I have tried to keep my diet as clean as possible, but I am not too educated on exactly what a proper cutting diet consists of. I know lots of water; I drink 3 protein shakes mixed in water a day, and try to eat eggs in the morning, 2 roast beef sandwiches for lunch, chicken for mid-day, and chicken or meat for dinner with vegetables. I have motivation and will power, but just need the direction. Any advice as far as training, supplements, and diet will be much appreciated!!
A: Well congratulations on your success thus far! Keep in mind that it's difficult to provide too much information without knowing more about you, the total amount of calories you're eating, etc. First, the only vegetables you eat are at night and I didn't see any mention of fruits in those foods you said you eat. Try blending some frozen fruit into your protein shakes; it's a great way to add more nutrients to those meals. So, I want you to at least add 1 fruit each day to start and build from there. Remember that fruits and vegetables should make up a major component of your meals; they are great for healthy weight loss and important for muscle gain because of all the nutrients they provide.
I would like you to start recording what you eat so you can monitor your portion sizes and nutrient intake. Hopefully the chicken and other meat you're eating is baked, not fried.
As for your training, you definitely need to add some resistance training. I personally believe weight training is crucial for fat loss; focus on full body movements, such as chins, pullups, bench press, dips, squats, deadlifts, lunges, etc and limit your rest between sets to keep your heart rate elevated. Best of luck and keep up the hard work!
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For more information about healthy eating and incorporating a variety of nutrients in the diet, check out Mohr Results - Grocery Shopping Made Easy DVD! |
