Ok Mr Nagel,

Here's what she said, I'll put your question first so the others can get the benefit:

Dear Becky,

I'm Chris. I've started an exercise routine this last Febuary to become stronger and to shed some fat.

I'm 22 years of age, and I weight 159-160 lbs. My best weight was a lean 145lbs back in early 2009 when I would frequent a boxing gym. Things have changed since then, but I'd love to get back down to 150lbs.

For training I spend about an hour and a half at standard fitness gym. I start with 20 minutes on a stationary bike, and then afterward, I do a little over an hour of weight training. The weight training isn't very difficult, and I'd consider it to as moderate in intensity. My occupation isn't at all taxing, as I just trade stocks and paint.

I take some supplements, and I've been eating oatmeal and some fruit for breakfast and often eating a bowl of salad with my dinner. I'll eat about 40 grams of protein following my exercise routine in the afternoon, and I often add a 20 gram scoop of protein with my oats in the morning.

I'd like to make better diet/nutrition choices that would be more in tune with me getting lean, and improving my workouts at the gym with adding more activity to my daily lifestyle.

Sincerely,
Christopher Nagel

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Answer:


The secret to weight management is to make sure you are consistent with your training programme and diet.


Be careful not to take excess protein in supplement form because this can lead to weight gain. The current research shows having 15-20g post exercise is adequate. Ensure you get good sources of lean protein at mealtimes - turkey, chicken, fish or tofu about 120g
Your breakfast is good add organic skimmed milk to your porridge has good amounts of omega 3 essential for health. Also contains calcium that is now thought to play a role weight management.




Making sure that you increase your general daily activity to help increase your metabolism and help fat burning.
Every time you exercise your metabolism will increase even post exercise this phenomenon is called recovering your 'oxygen debt'.


Try adding a 20 minute run each day - or skipping anything that will increase your heart rate.


Eat around training sessions to ensure you have enough fuel. Carbohydrates that have a low glycaemic index are best for weight control. These are sweet potatoes, new potatoes, basmati rice, durum pasta, beans, pulses.


Try cut back on processed foods and cook from scratch so you know what has gone into your food. Use olive oil to cook with.

Hope that helps

Becky Stevenson.
Sports Nutrition and Advice from Proactivate - Accredited Sports Dietician in London - Homepage