Exercise, Nutrition, WLS, and Cooking Q & A - 3/13/2014

I have spent the last 18 months studying everything I can find about exercise, weight loss, nutrition, health, and well being. I listen to everyone no matter how crazy someone sounds because lets face it some of the greatest advancements in our time were by crazy people. But if it sounds reasonable or feasible and interesting I try it out. Needless to say I have learned a lot in the past 18 months about exercise and nutrition. I have had the surgery and I did my research before having it. Oh and I have always been a good cook. So if you have questions about exercise, nutrition, wls, and/or cooking, I will do my best to find you an answer.

Let's Hear 'em!

Hi Keith!

I bought some of the Xtend Scavition (sp?) and started using it yesterday during my lift.  I can't remember exactly what it is supposed to do and when I should take it.  Could you explain this?  Do you think this is something I should be using?  

Thanks!

Yes. You can take it any time really but I would take it post-workout. On rest days I would say drink it in the morning. BCAA's help to build muscle when you are exercising them and maintain them when you are not. You won't feel anything from it like a pre-workout gives you a bit of a buzz and tingly sensation. The big thing the Scivation does for me is helps with recovery better than any other "recovery" formula I have tried.  I am almost never super sore after taking it. I mean I can feel it in my muscles but I think it may also help to move lactic acid along as well.

Let me know how you like it. Which flavor did you get? I use the lemon lime and when I want to switch it up I put a couple squirts of black cherry Mio in it, which sounds gross but it is really good and it has become my favorite. Even  my kid who hates cherry likes it.

Thanks!  I got grape.  I'm not a huge fan of it, but it isn't bad.  

I lifted hard yesterday and am not sore today, so that is good.

Try adding different flavors of Mio to it I think you will be surprised at the flavor combinations.

Keith - I'm going to be starting Farrell's Extreme Bodyshaping class on April 7th.  I know you've heard of it:  10-week program, 3 days of kickboxing and 3 days of strength training, all 45-minute sessions.  I'll be heading straight from the office to get to the 4:30 p.m. class.   I usually eat lunch at noon and try not to do an afternoon snack.  

Do you have any suggestions for a pre-workout snack and what I should do immediately post-op?  Or do I need to anything different?  My goal with this program is to build muscle (is 3-4 lbs. too much to hope for?) and maybe lose 4-5 lbs. of fat.  That would put me at 20% body fat. 

Let me know what you think - I appreciate your input!  

Ok, on workout days, definitely fit in an afternoon snack, nothing wrong with that, just stick to your program, low carb protein. About 30-60 mins before your workout drink a protein shake I would say 60 until you know you will digest it all before your workout, protein shake coming backup is not fun. Then after your workout eat a high protein, low fat meal with some slow digesting carbs (stick within your plan limits but work out days are great days to eat zero carb and save them all for your post-workout meal) like brown rice, quinoa, whole wheat bread, oatmeal. The reason this is the meal to eat low fat and the others are not is that when those carbs raise your insulin level you don't want your body to have easy fat to store. The other meals its ok to eat higher fats, but again keep your plan in mind, you just need to juggle things around. This is not a formula for eating more carbs or calories or anything like that. I think your goals are achievable. You may also want to consider eating a high protein snack before going to sleep, particularly casein protein (either powder) or some cottage cheese, or greek yogurt.

Nice - thanks, Keith! 

exercise suggestions for losing a large gut?

Walk 60 minutes a day every day.

20 minutes of HIIT cardio 4 times per week

Core exercises like planks, crunches (particularly bicycle crunches), v-ups, and more planks.

I had a big gut before surgery and now you can see the top 4 abs of my 6 pack. I am sure we won't see the bottom 2 until after plastics.

Strength Training helps a lot too so don't think you just need to get out and run/jog/cardio yourself to death. Walking is the most cardio you really need to do, the rest helps with overall well being and health, heart, etc.