Our expert says:
Well done so far! I am glad that you have the outlook that you have – there is no point in messing up your body’s natural functioning however, when certain supplements are used correctly there is a place for them.
The first step is always your diet. You are most probably not loosing that last bit of fat as your diet is not correct for your goal. You will need to start by calculating what your daily calorie need should be for the weight you want to be and add calories for your training program and daily activity. If I use 80 kg and my own assumptions you will need about 2400 – 2500 calories per day. If you want to loose weight and specifically body fat you need to consume less calories than what your body needs and if you want to build muscle you will need about 15% extra calories and be in a positive protein balance, which constitutes about 2,5-3g protein per kilogram of body weight to do so. Thus you can see it is very difficult to achieve both at the same time. Therefore first achieve the one and then go for the other. Alternatively you could consume sufficient protein and be in a slight negative energy balance (max about 500 calories per day) and keep going for a longer time to slowly change your physique.
Divide your energy need into six meals per day with the following ratio: 40 % carbs, 40% protein, and ONLY 20% fat of which most should be good fats (avo, olives, olive oil, safflower oil, nuts and seeds). Once you have dropped your body fat you can increase the carb level up to 50-60% and drop the protein level accordingly. Split these meals into six meals per day – eating about every 3 hours – this keeps the body’s metabolism running.
Now for the supplements – always take a liquid meal = protein & carb combination with is low in fat - this is known as a meal replacement supplement, without stimulants, immediately after your training session. This is where supplements play a role – you cannot depend on a plate of food to digest in time (max 45 min post exercise) to refuel the muscle stores that you have emptied during a training session. The only other place for a meal replacement supplement is when you do not have time to prepare food and you have to increase your protein intake then another one of these servings stands in for you as a snack meal. Lastly you can include a scoop or two of pure whey with your rolled oats in the morning and on its own before bedtime if you need to increase your protein intake – it is just convenience!
I now know you will make a further change – Good Luck!
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.