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Suggest Diet Plan For Weight Loss And Muscle Building
Question: Hello Dr XXXXXXX
I am currently targeting weight loss and muscle building by doing workouts 3 to 4 times a week. This includes running on a tread mill for about 20 min followed by light weight exercises.
I have also started consuming Whey protein powder. (Natural, No additives). Brand name: "Designer Whey".
My question to you is how should i consume the Whey protein to help in weight loss. What time of the day should the powder by consumed? Before exercise or after?
Also please advice on the other dietary advice while consuming the powder?
Regards,
xxxxxx
I am currently targeting weight loss and muscle building by doing workouts 3 to 4 times a week. This includes running on a tread mill for about 20 min followed by light weight exercises.
I have also started consuming Whey protein powder. (Natural, No additives). Brand name: "Designer Whey".
My question to you is how should i consume the Whey protein to help in weight loss. What time of the day should the powder by consumed? Before exercise or after?
Also please advice on the other dietary advice while consuming the powder?
Regards,
xxxxxx
Brief Answer:
Hello! You asked a debatable question to which no one really agrees
Detailed Answer:
Hello,
Yes, I remember your last question. In your case I would take the isolated whey powder, mix it with some frozen fruit and your choice of liquid, within about 30 minutes of exercise for glycogen repletion from the carbohydrate you are getting from frozen fruit and the milk or liquid you use. Make a small meal of your repletion. In fact, I have an entire book of recipes for blended drinks. The drink could have 1 scoop of powder, 8 0z of fluid/milk/lactaid, 1/2 cup frozen fruit, a little stevia, a 6oz container of Greek yogurt light. That is an example of a good tasting repletion beverage. Oh and the frozen fruit should be added to the liquid and blended on high, then start adding the other ingredients. Is this what you were asking?
I do believe your cholesterol is high and we decided to get more of your protein from the supplement and cut down on red meats until you meet your weight loss goal. Then, the weight loss should have helped with lowering the lipids and you may not have to be so careful.
I looked into whey supplements and I found a perfect one called whey basics by Pure Encapsulations, but they do not ship to your country. You will have to do some research on your own. The frozen fruit should be added to the liquid and blended on high, then start adding the other ingredients. Is this what you were asking?
It should not hurt and will help with building muscle if you add 1-6 g per day of creatine since this is found mainly in red meat and that is not high in your diet right now. A significant difference should be noticed by adding the creatine.
And, recent research has shown that patients with elevated cholesterol and/or glucose are low in vitamin 12 (and may not show up in a typical cbc). If you were under my care I would recommend a good b-complex as B12 taken by itself can mask another common deficiency, folate.
The am meal should always contain a little protein - an egg occasionally, a lean piece of meat with toast, cereal with nuts-oats, especially. Protein in the am gets the metabolism going.
How are you doing, by the way? Have you had any problems? Changes? How is the weight loss going?
Let me know if you need anything else! XXXXXXX Shattler, MS,RDN
Hello! You asked a debatable question to which no one really agrees
Detailed Answer:
Hello,
Yes, I remember your last question. In your case I would take the isolated whey powder, mix it with some frozen fruit and your choice of liquid, within about 30 minutes of exercise for glycogen repletion from the carbohydrate you are getting from frozen fruit and the milk or liquid you use. Make a small meal of your repletion. In fact, I have an entire book of recipes for blended drinks. The drink could have 1 scoop of powder, 8 0z of fluid/milk/lactaid, 1/2 cup frozen fruit, a little stevia, a 6oz container of Greek yogurt light. That is an example of a good tasting repletion beverage. Oh and the frozen fruit should be added to the liquid and blended on high, then start adding the other ingredients. Is this what you were asking?
I do believe your cholesterol is high and we decided to get more of your protein from the supplement and cut down on red meats until you meet your weight loss goal. Then, the weight loss should have helped with lowering the lipids and you may not have to be so careful.
I looked into whey supplements and I found a perfect one called whey basics by Pure Encapsulations, but they do not ship to your country. You will have to do some research on your own. The frozen fruit should be added to the liquid and blended on high, then start adding the other ingredients. Is this what you were asking?
It should not hurt and will help with building muscle if you add 1-6 g per day of creatine since this is found mainly in red meat and that is not high in your diet right now. A significant difference should be noticed by adding the creatine.
And, recent research has shown that patients with elevated cholesterol and/or glucose are low in vitamin 12 (and may not show up in a typical cbc). If you were under my care I would recommend a good b-complex as B12 taken by itself can mask another common deficiency, folate.
The am meal should always contain a little protein - an egg occasionally, a lean piece of meat with toast, cereal with nuts-oats, especially. Protein in the am gets the metabolism going.
How are you doing, by the way? Have you had any problems? Changes? How is the weight loss going?
Let me know if you need anything else! XXXXXXX Shattler, MS,RDN
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Above answer was peer-reviewed by :
Dr. Arnab Banerjee
Answered by
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