Protein Supplement and Calorie intake advice

Question
Hi Dan

I am after some advice on nutrition and possible supplements I can use to help with my New Year training regime.  If I give you my details first.  I am 31yr old Male weighing 176 lbs and 5 ft 9 Inches tall.  My body fat % is around 27%.

I have been weight training for about 2 years now,  about 3-4 sessions a week and I also do cardio exercise at least 3-4 times a week.  My upper body and legs are fine but I have the age old problem of an extra tyre around my waistline.  The reason for this I think is the fact that I do drink alcohol most weekends and although I try to eat as healthily as possible in the week I let myself down on weekends when along with alcohol I tend to eat out or treat myself to a take away.

I have always been conscious of my waistline and have recently kept a food diary just to see how many calories, protein etc I do eat.

Throughout the week I am probably eating about 2000 calories a day (which I would imagine is not enough to build any muscle with my weight training). My problem is I read so much about having to increase calories to build muscle, which in turn fights fat but I also want to lose the fat so worry about eating too much!

With my weight raining I have never known what to use in terms of protein supplements etc so have not ever used anything.  

One more thing.  I do my weight training at lunch times and cardio training after work at around 6 pm.

What I would like to know is:

a) roughly how many calories, and the respective protein, fat, carbs etc values I should I be taking in to lose my fat and gain muscle

b) I've heard you should really be supplementing with protein but I'm worried that the high carb shakes may make me put on weight where I don't want it so what type of protein mix (If any) should I take.

c) If I do take protein (or any other supplements you can advise), when do I need to take them in relation to when I train.

d) When are the best times to eat given my training regime.

Very sorry for the long winded explanation ..  I really hope you can answer at least some of my questions.

Thanks very much for taking the time to read this and I am looking forward to hearing from you.

All the best

Jamie

Answer
Hi Jamie,

As you mentioned and hopefully are aware of, you are slightly overweight according to BMI (body mass index) at 26; 25 and over is overweight. Your body fat percent is also high (men 20-39 should be between 8-20%).

Weight around the middle is a sure sign of insulin resistance which is caused by eating to many simple carbohydrate foods/beverages. Alcohol by the way has 7 calories per gram. When you drink avoid the snacks that go along with it!

Start by cutting back or avoiding all foods based on white flour such as muffins, bagels, bread, pretzels... Also avoid all soft drinks (even diet), candy, french fires, chips, and baked goods in general. Strictly avoid fried foods. Make sure breakfast cereals contain less than 10 grams sugar and over 5 grams fiber.

Secondly reduce your fruit intake to 2 servings per day and eat these in the morning. Increase your low-starch high-water veggie intake to at least 5-9 a day. These include summer squash, broccoli, cauliflower, tomatoes, avocados, lettuces, cucumbers, asparagus, cabbage, onions, and celery. Eat starchy veggies as well, just at lower quantities- yams, sweet potatoes...

Carbs are your energy foods, eat them in the morning and at lunch. Lunch can also be a protein meal. Dinner should focus on veggies and protein (before 6-6:30). Also eat two snacks between breakfast and lunch, lunch and dinner. These can include a handful of walnuts or almonds with fruit or veggies, a granola bar (Kashi GoLean or Luna bars are good), a plain yogurt mixed with fresh berries... Avoid fruit on the bottom and pre-mixed yogurts- very high in sugar.

Eat whole grains for complex carbs- oatmeal (never instant), pumpernickel, 100% stone ground whole wheat, quinoa, bulgur wheat, wheat berries (Near East and Fantastic Foods are two great brands for grain mixes), and long grain brown rice.

Never eat foods that contain hydrogenated oils or high fructose corn syrup. Use olive oil, canola oil, or coconut oil for cooking. Salmon is a great source of healthy fats as is milled flax seed (great over yogurt or cereal). Never use margarine, shortening, and cut back on the butter.

For b & c- protein shakes can help muscle recover and help maintain healthy tissue growth. There are different protein powders you can use to meet your goals. Some are high weight gain powders which are high in calories and are only for the serious weight trainers. You should be able to find a brand lower in calories (100 range) and sugar that will fit your needs. Use whey protein- it is easily digested and used by your body. Take before or immediately after your workout.

You need to follow a good weight training program. Building lean mass takes resistance exercise. This will help increase your metabolism and decrease body fat along with proper diet. Check out your local gym and ask a trainer for advice.

Lastly- at your current status you need 2700 calories to maintain. You can get down to 160 in about 8 weeks with moderate exercise and dietary changes eating 1720-1800 calories (may vary person to person). Your exercise frequency is good, see that trainer and adjust your program.  

In general most people can do good with 40-50% complex carb (whole grains and veggies), 20% fat and 20% protein. You may have to adjust somewhat as you go. Please stay away from high protein diets! 5-9 veg, 2 fruit, 2-3 grains, 2 protein, water...

If you are interested, I have some helpful weight loss items on my web-site (Transitions products).

Good luck,

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition  

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