Please Help!
Posted by Administrator (admin) on Jan 07 2010 at 6:15 PM
V.I.Peeps Forum >>

Q:  Dear DJ

I´ve been training (weight lifting) for a while now, and even though that lately I have gain muscle mass I also have add up some fat, that I didn´t have before, around my waist and I just can´t get rid of it.  I train four days a week with Wednesday and weekends off.

I train in the mornings, so before my workout I have a cup of coffee and oatmeal, then right after I get an apple or some grapes, after an hour or so is when I eat protein normaly egg whites. And I try to eat every 3 hours, some times I only have time for an apple or a sandwich, I get all my protein from chicken breasts or fish, and my carbs from oatmeal and fruits.  As I said before I am really struggling with this extra fat I am carrying around my waist. So my question (finally) is:
What should I do?  I looking forward to hear from you.

Regards

Vladimir

A:  Hello Vladimir.  Sorry for my delay in reply.  I think I was deciding how to respond, then got distracted with my homework. : |

The best I can tell you is that when I'm not dropping my last bits of fat (my stubborn fat is on my glutes and legs) it means I'm eating too many carbs (FYI - I only eat about 100 - 150 / day when I'm getting ready for a competition).  Even though fruit is healthy, it still has quite a bit of sugar in it.  This is one of the main reasons I started taking MonaVie, the supplement I have listed on my site.  It gives all of the nutritional beenefit of having 12 servings of fruit a day, but with only 4 grams of carbs per serving.

If there is excess fat, the only option is to decrease caloric intake, or increase caloric expenditure (cardio).  In the "Cardio" section of my site I have instructions on figuring out heart rate zones and I have several pdfs of cardio programs that I use.  If you can look through those, then let me know if you have any more questions, I'd be happy to help.

Also, one of the most helpful things you can do is to journal your daily caloric intake, by meal, time, write down everything you ingest.  Then also journal your cardio.  Also, you have to track your body fat somehow.  Calipers are helpful if you can measure your body fat.  Weight is not as good, but if it's all you have, you HAVE to moniter your progress, or you end up spending months and going ... "well, I think something is happening...", then 2 years later you end up at the exact same place.

I hope this helps.  Please let me know if you have other questions.

-DJ

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