You May Be Eating More Than You Think

I got an email from a new listener named Jason.  Here is his email:

Hey Dave, just started listening to the logical weight loss podcast. Loving it! I just started my weightloss journey about 2 1/2 months ago. So far I'm down 35 lbs on my way to 80 lbs goal. I wanted to get your thoughts on supplements. I am not only looking to slim down, but to put muscle back on. Right now, I'm only using protein powder to get in some lean protein, but I was also looking at BCAAs, creatine, and a few others. Have you experimented with any of these? Thanks for your opinion and help.
Jason

I emailed him back and said, “I took some supplements that made my blood pressure rise, but I needed someone with much more insights than I have.” So if you remember a few shows ago we interviewed Lori Wengle who not only lost over 100 pounds and kept it off but she is an American Council on Exercise (ACE) Certified Personal Trainer and Fitness Coach (and author of the book Fat Princess No More, and creator of Trainer in a box).  I emailed her and asked if she wouldn't mind answer a question. Lori was more than happy to (thanks Lori). Find her at changeyourworldfitness.com

Here is Lori's answer:

“It sounds like Jason lost 35 of 80lbs, so supplementation is not a bad idea as Jason has probably cut his calories and may not be getting his Nutrients.  I am a firm believer of eating my nutrients vs. popping pills, but here is some information that I think may benefit Jason's goals.

Creatine is very popular and it won't hurt Jason, but he will pack on some weight, 2-5 pounds.  It will help the body build more muscle.  Creatine is naturally in human muscle and to a higher degree in skeletal muscle.  MEAT AND FISH ARE THE RICHEST FORM OF NATURALLY OCCURRING CREATINE.  And raw meat is more potent, such as Sushi(Tuna, sushi, etc….but watch your Mercury levels).

Here is my point.  Jason should be eating 4-5 servings of protein everyday every from food and he can forget this  expensive(for the good stuff, not all creatine made equally)one.  If Jason is using protein drinks, check the ingredients some of them put creatine in the powder.

BCAA's Branch Chain Amino Acids are the “Building Blocks” of the body. They make up 35% of your muscle mass and must be present for molecular growth and development to take place. They act as nitrogen carriers which assist the muscles in synthesizing other amino acids needed for anabolic muscle action. In simpler terms, BCAA's combine simpler amino acids to form a complex whole muscle tissue. In this action, BCAA's stimulate production of insulin, the main function of which is to allow circulating blood sugar to be taken up by the muscle cells and used as a source of energy. This insulin production promotes amino acid uptake by the muscle

Guess what, once again if you eat a healthy diet, 4-5 meals which include 3-5oz of protein, 6-9 Veggie serving(non starchy, plus 1/2 sweet potatoes, Very complex carbs, good oils and fats you will give your body everything you need to perform your workouts and your busy life.

Now if by chance Jason wants to become a Power Lifter or Body Builder than he may need some supplementation.  I think a liquid multi vitamin should do the trick and then EATING HIS MEALS vs. protein shakes.

If Jason is very busy, and is skipping meals(bad Jason, very bad Jason) then here is my advice.

ON Brand Whey Protein is best for him.  Read the ingredients and it does have some added supplementation that Jason is writing about.  I think ON brand has it going on!

I am a firm believer of not taking expensive supplements, but rather eat whole foods and save $200 a month from my vitamin bill,  I use to take everything under the sun, but right now, I am in the best shape of my life.

With all that said, I want to be upfront, and say, I too will be coming out with a new ‘supplement product'.  Well the difference is mine is a NUTRIENT DENSE FOOD.  You actually eat it, or drink it to obtain 50% of your daily RDA's per serving.  Its Pharmaceutical Grade vitamins, minerals, antioxidants, etc etc, but you eat it.

Pills, you may absorb 20-40% of the value on the bottle, but when you eat your nutrients you absorb around 94-96%  The only reason I came out with my brand, is because everyone is busy and often times we don't take the time for ourselves.

I believe Jason should save his money and treat himself to a Caribbean vacation when he achieves his goal weight.  I think Jason can easily eat his daily ‘muscle building' needs.  Eating is way better than popping pills any day of the week.

Hope this helps, sorry so long, nutrition and supplementation is a important issue!!!!!

Lori Wengle is an American Council on Exercise (ACE) Certified Personal Trainer, Fitness Coach, Motivational Speaker living Michigan.  After being obese for most of her life, childhood through her late 20's, she lost 107lbs and has kept it off and became a personal trainer.  Lori is the creator and author of Change Your World Fitness Personal Trainer in a Box.

You May Be Eating More Than You Think

I purchased the taylor digital scale ($30) and its small (doesn't take up a lot of counter space), and I love it. I was surprised that when I put a chicken breast on it, it was 4.8 ounces. I've been telling my boddybugg that it was 3 oz. Well it turns out that 1 ounce of chicken is 40 calories per ounce. So if I'm adding close to two ounces per meal I'm way off by the end of the week (I often eat chicken twice a week0).

I though my bodybugg might not have been accurate, but in investigating I am underestimating my calories a lot more than originally thought.  I was entering a chicken breast as 3 ounces. When I measured a chicken breast tonight, it weighed in a 4.8 ounces. That's off by almost 60 percent! So if it seems like you're not losing weight and “on paper” you should be, it ma be time to start getting serious about measuring portions.

It’s All in the Recovery

You are not going to be perfect in your journey to weight loss and fitness. I did some stupid things this week. I was gone for a week as I traveled to Oklahoma City, OK for business. I started off good. I went to the grocery store and purchases yogurt, oatmeal, bananas, etc for snacks and breakfast. How do you recover when you've had a bad day, or week?

Tuesday I thought I would go all “Biggest Loser” on myself and exercise the entire night. I started by dealing my self 20 fitdeck cards. Unfortunately this ended up working my entire body. I also decided to use the “intermediate” recommendations. I wanted to use this week from home to exercise as much as humanly possible. Well I got through about 10 of my cards, my legs were burning, and if I got another card that wanted me to do some form of a push up, I was going to puke. I hate to quit, but I had to admit I was pushing myself too hard. I went downstairs and did some walked on the treadmill for the entire 2 hours the biggest loser was on (sprinting during commercials). I burned a ton of calories and felt good about myself. Previously I had gone to an outback steakhouse, skipped the bread, asked for “chicken on the Barbie” (minus the seasonings), and went to bed.

Wednesday I woke up too sore to move. My legs were shot. My butt was shot (as these are your biggest muscles, you want them to work). When I got back to the hotel, I got on the treadmill, but pretty much had to “mail in” my workouts for the rest of the week. I knew I was in trouble as the bodybugg I am testing out kept showing me barely having a calorie deficit.

I also was in a different time zone, and to make it short. My body never adjusted, and I kept waking up an hour early ever day.

When I finally got home and got to get on the scale, I had gained some weight. Was I bummed? Absolutely. I had wanted to come back at least a pound if not two down. Instead of giving up, and being discouraged I looked at what I could learn. Here is what it boils down to:

1. Slow and steady wins the race. While its great that I wanted to exercise forever, in reality your body is not ready to do this. You have to work up to different levels. In the same way that I take the stairs in buildings, I need to do this with exercise. Jumping from one level to another will only push you too hard, and leave you more than “just a little sore” it will leave you so you can’t exercise without pain.

2. Sleep is important. If my body was getting up earlier naturally I should’ve gone to bed earlier (instead of watching movies, etc).

3. While I took some steps to eat healthy, I could’ve gone to the Internet and found out exactly what I was putting into my body (and maybe found better choices). I also should’ve asked the cook not to cook my veggies in butter.

Recovery is the Key

Instead of wanting to quit (as I prepare to lose weight I have already lost once before), I got with my wife and we scheduled out exercise time for the week. I am “getting back on the horse” that had me losing weight. I have learned some things to try in the vent I find myself in the position again.

Find something Positive

While I couldn’t exercise (as my legs were in massive pain), I knew I would have to control my appetite. So while I could focus on the negative of gaining weight this week, I did learn how to identify the way my body acts.

One night I had finished reading “finally thin” by Kim Bensen. I had mailed in my workout on the treadmill, and I thought about eating some more cereal, fruit etc that was in my hotel. I took inventory and noticed a couple of things:

1. As I flipped through channel after channel on the television, I thought about eating. Then I thought. I am not hungry (I wasn’t). I was bored. I started editing my podcast on my laptop.

2. When I tried to contact my wife (and got her voicemail) I thought I wanted to eat. I wasn’t hungry. I was lonely. I called my brother instead.

So while the trip did not go as planned (except for the business part) I was able to find some things to be positive about, and learn from the things I did wrong so I can avoid doing them in the future.

Logical Weight Loss Tips

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