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.

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

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.

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4 thoughts on “You May Be Eating More Than You Think”

  1. Her points about bio-availability and vitamins are well taken but encouraging people to eschew whey protein when trying to lose weight is reckless. Drinking whey shakes between meals is a great way to add protein to your diet and improve their nitrogen balance when lifting weights without adding very much extra fat or carbs. People shouldn’t feel bad about using whey, if anything whey is exactly the sort of thing she is advocating: it’s cheap, healthy, derived from whole foods (whey is a byproduct of manufacturing cheese), and effective.

  2. Agree with PiGuy. I’m Jason, the one who wrote in. I use whey primarily as a means of supplementation to my diet. It is great (along with casein) post-workout for recovery without spending too many calories. I eat as many veggies as possible. I absolutely loathe peanut butter and almonds. And, frankly, a person can only eat so much chicken. She did have some very good points in her email, though, considering she doesn’t know me from Adam.

  3. That’s what I think too. Just bought a family size of chicken breasts and was like “chicken, chicken, and more chicken. The thing I don’t get about the whole nuts thing is 1. its hard to get them without salt. 2. They have huge fat content. I know its “Fat from the ground” but its still fat. Every time I try to “mix in some fat” I gain. I’ve given up. So I’ve been using the pure protein bars (you guessed it peanut butter and chocolate).

  4. I think she was worried about people wanting to get all their nutrition from powers. The point is you can (with enough planning) get nutrients from food. I’m with you guys. I have to use some whey protein to get my protein levels up.

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