weight loss muscle gain

Do a nonstop circuit workout for 50 minutes 5 days a week. Use 4 exercises: weighted pullups, lunges w heavy dumb bells, dips w weights, ab work with weights. Do exercises in this order without stopping for 50 minutes if you can. If you can't then do them for 40 minutes. Eat more protein from shakes, nuts, and lean meats. Eat fruits and vegetables. Walk some each day instead of running. Doesn't matter when you take protein as long as it is a few hours before or after working out.

Those 4 exercises will work your entire body. Do them every day for a few months. Then maybe add in some heavier traditional lifting for 2 or 3 weeks then get back to the 4 exercises.

Walking is great exercise and so is cycling without the wear on your body from running.

I exercise with a 22 pound weight vest on I purchased from WalMart plus use dumb bells for extra weight. The wal mart protein for $15 is also very good. You will get strong if you do this for 6 months.

No need to spend a ton of time in the gym. An hour or less of high intensity is all you need. Exercise is about work and the more you can do in under an hour then the better.

You got some pretty good advice from Leverage. Once you get through two weeks of circuit training I would get some help and have a trainer work up a pitcher specific weight lifting program, focus on core and legs. Initially some walking is OK, but to really burn calories and build muscle mass you need to get into an interval program where you are sprinting for a period of time, rest, then sprint again. Lifting as Leverage has pointed out will help accomplish the same thing. Interestingly you are going to have to consume a lot of lean protein to lose weight. A minimum of 1gr per pound of body weight. Get some before you work out and then load up post work out and in the evening when your body is resting and rebuilding. As strange as it may sound you will have to eat a lot to lose weight. You must spread out your meals to 6 per day and make them lean protein and vegetables primarily. Stay away from sugars and high sugar fruits.

The only issue I see is that the season is coming up and with all of our games and practices you don’t want to break your body down in season, so you should mostly focus on your baseball with some circuit and sprinting work and wait until the season is over to hit it hard.

Good Luck!

As a certified trainer, I really can only agree with a few things said by both posts...from BOF, I agree with the core and legs aspect, and with Leverage, I agree with the high intensity workout. That's it though.

First off, there are different types of proteins, such as Casein and Whey. Whey gets into your system immediately and is ready for your body to use as energy during a workout and replenishing your workout. Usually, you should drink a Whey shake 30-45 minutes prior to your workout, no more than 30 minutes after. It does matter when you take it because your muscles will be broken down and is at the primal time for protein intake. The longer you wait, the less effective the protein have on your muscles.

Casein protein, on the other hand, is geared up for when you are going to bed, or going to in-between meals. It is a time released protein and that is why it is recommended at night. When sleeping, that is the best time your body is recovering, so adding in a time released protein will help with next day soreness and recovery.

I was a pitcher as well and played past high school and played beyond college as well. It will take a lot more than 4 exercises to accomplish what you are trying to accomplish. Walking is great, but you are playing sports. How many college programs involve waling as a workout? If you can find one, let me know.

As for workouts, you can message me, and I will gladly give you a pitcher specific workout, that one, will increase your dense muscle mass, as well as cut down the fat.

As for protein brands, Optimum Nutrition is by far the best, go through bodybuilding.com or Vitamin Shoppe as GNC is way over priced. Optimum has no fillers, and gets to the point, some Walmart brands tend to have many fillers in them.

As for the 1 gram of protein per body weight, that's an old way of thinking. My intake for protein for my weight which is currently 170, is close to 80 grams per day. I drink 3 shakes a day, a pre, and post workout, and a casein at night. Those alone give me 72 grams, add in lean meats and your in the clear. The one gram per body weight was put into effect by the companies like GNC to get you to buy more often and buy the more expensive brands.

quote:

As for protein brands, Optimum Nutrition is by far the best, go through bodybuilding.com or Vitamin Shoppe as GNC is way over priced. Optimum has no fillers, and gets to the point, some Walmart brands tend to have many fillers in them.

I agree.I am a RN and researched protein drinks for a long time.The optimal procomplex gainer is a good one when tryint to gain, and contains both types of protein,good for at bedtime.I really like optimal nutrition supplements.

quote:

Originally posted by fanofgame:

quote:

As for protein brands, Optimum Nutrition is by far the best, go through bodybuilding.com or Vitamin Shoppe as GNC is way over priced. Optimum has no fillers, and gets to the point, some Walmart brands tend to have many fillers in them.

I agree.I am a RN and researched protein drinks for a long time.The optimal procomplex gainer is a good one when tryint to gain, and contains both types of protein,good for at bedtime.I really like optimal nutrition supplements.

Not to mention is doesn't leave that chalky after taste like Muscle Milk or similar brands. I have thought of the pro complex but, for the type of diet I am on, it doesn't fit as I am not exactly trying to gain. I have used the NitroCore 24 as well which offered multiple protein sources, but I like standard gold whey for pre and post and casein for bedtime. The low amount of sugar and calories makes it a great fit for any diet.

I disagree with much of what Nick has to say. Do a high intensity workout like I mentioned for 40 to 50 minutes a day, walk for 40 to 50 minutes a day, and buy some $15 walmart whey protein. Also eat lean meats and vegetables.

Since you didn't ask anything about throwing I assume you have this part covered and are throwing plenty. Therefore I offer no advice.

A workout should be simple and fun so you will continue to do it. Face it, high intensity workouts all the time are not fun and you are not likely to continue high intensity workouts nonstop. That is why I suggest walking or some reasonably physical activity you enjoy. Maybe basketball or tennis or something. Walking happens to be easy.

I'm mid 40's ripped and look like a high level MMA fighter and that is all I do for health.

You get too scientific with this stuff and it backfires.

quote:

I'm mid 40's ripped and look like a high level MMA fighter

How many "high level MMA fighters" are baseball pitchers?

OP, which is it? You want to gain muscle or lose weight? Two completely different goals..

quote:

Originally posted by Leverage:
I disagree with much of what Nick has to say. Do a high intensity workout like I mentioned for 40 to 50 minutes a day, walk for 40 to 50 minutes a day, and buy some $15 walmart whey protein. Also eat lean meats and vegetables.

Since you didn't ask anything about throwing I assume you have this part covered and are throwing plenty. Therefore I offer no advice.

A workout should be simple and fun so you will continue to do it. Face it, high intensity workouts all the time are not fun and you are not likely to continue high intensity workouts nonstop. That is why I suggest walking or some reasonably physical activity you enjoy. Maybe basketball or tennis or something. Walking happens to be easy.

I'm mid 40's ripped and look like a high level MMA fighter and that is all I do for health.

You get too scientific with this stuff and it backfires.

I really didn't get too scientific with it, its more of a common sense approach.

I never disagreed with what you said about high intensity workouts. That was where I did agree with you, I didn't agree with the walking aspect, and the several hours of time for protein after a workout.

My point was there are more than 4 exercises that pitchers should do. Pull ups, lunges, dips and abs 5 days a week...that's not a very good pitcher specific workout. Dips are known to put added stress on the shoulder joints for one. There are far too many ways for it to be done incorrectly.

The workouts I make and use are from professional strength and conditioning coaches I have worked with...one with the Pirates org and one with the Blue Jays org as well as the teams I played for. They are high intensity workouts which are 3 days a week that last about 50 minutes. It is a full body workout designed to improve explosiveness, and create a better body composition. On the off days, swim or jog for 20-30 minutes with a full core workout after which is usually for 20 minutes or so. And one day off which is usually Sundays.

There are so many different variations of the squat which are beneficial for baseball pitchers. A example of the lifts for the lower body would be standard squats, walking lunges with DB's, Front squats, straight leg dead lifts, splits squats, jump squats, drop squats. Those are just the lower body options for weights which don't really get into the plyometric side of things which could include box jumps for example.

You need to change your workout so it does not get boring, do weights for 6 weeks, then do a cardio based plyometrics workout for 8. Then a conditioning program with light weights to keep the dense muscle you have created. It all depends on the season.

You talk about the Wal Mart brand protein, what I mean by fillers is look at the ingredients, most have a long list of stuff, where the quality brands don't have a long list like Optimums for example. Everything is right there on the label.

Great you look like a MMA fighter, but not many MMA fighters can throw a baseball above 90mph.

He asked about fat loss and muscle gain and not throwing. I assume he has that covered. Throwing is the best thing to do in order to improve throwing. It can be enhanced some but throwing and proper mechanics are the best medicine for pitching.

Your workouts are too light for any real improvement. He should do 5 days a week of 4 exercises. I disagree that squats are good or safe. People tend to do too much weight and put too much stress on all of the joints involved. Walking lunges with dumb bells are far superior for the legs as 50 to 75 pound dumb bells are plenty. Being a pitcher I wouldnt do more than 50 to 60 pounds. If you get tired of lunges then one legged squats with dumb bells works fine. Walking is great exercise for 45 minutes. I am advocating about 90 minutes of activity a day and a reasonably healthy diet with plenty of protein.

As far as dips then he would need to know not to go too far down to do them and maybe be lighter on these.

Pullups are a great exercise and changing hand positions would be important for a pitcher.

For abs, I recommend holding a 20 pound dumb bell between the feet and 20 pounds above your head laying flat on your back. Bring the 2 dumbells together with arms, legs and back straight. Do crunches with a 30 to 40 pound dumb bell.

As far as all of this eating 5, 6, 7, 8 meals a day. That is pretty stupid. The body has plenty of stored energy and I even recommend skipping meals. Food in the belly gets in the way of all physical performance. You just have to make sure you are burning fat and that muscle mass is replenished with plenty of protein.

In regards to protein, the $15 Walmart whey protein has tons of protein in it. Cost is another factor in all of this. Why in the world spend a lot of money on fancy protein. A gram of protein is a gram of protein.

I agree with you on two things. The need for protein is great and that dynamic exercises are extremely important. Doing dynamic exercises all the time though is a sure road to burn out or injury though. That is why I disagree with jogging. Maybe a few short sprints sometimes. Walking is very good for you.

For pitchers, I don't believe they should increase muscle mass much beyond what they are given from the shoulder to the finger tips. They should be in shape and lean in this area but big biceps, triceps, forearms, and hands creates a lot of mass that puts a lot of stress on the rotator cuff and elbows shoulders and joints when the arm is in fast motion. Sure there are plenty of pitchers with muscle mass in these areas but it needs to be natural muscle designed for the frame they are given.

quote:

I disagree that squats are good or safe.

Well then it's time to wake up! Squat is one of the most natural things you can do and it is perfectly safe when done correctly.

There are plenty of leg exercises, particularly lunges with dumb bells, that are effective and safer.

One leg squats are also good. Really, how much do lift 200 to 500 pounds of weight on the pitchers mound.

quote:

Originally posted by Leverage:
He asked about fat loss and muscle gain and not throwing. I assume he has that covered. Throwing is the best thing to do in order to improve throwing. It can be enhanced some but throwing and proper mechanics are the best medicine for pitching.

Your workouts are too light for any real improvement. He should do 5 days a week of 4 exercises. I disagree that squats are good or safe. People tend to do too much weight and put too much stress on all of the joints involved. Walking lunges with dumb bells are far superior for the legs as 50 to 75 pound dumb bells are plenty. Being a pitcher I wouldnt do more than 50 to 60 pounds. If you get tired of lunges then one legged squats with dumb bells works fine. Walking is great exercise for 45 minutes. I am advocating about 90 minutes of activity a day and a reasonably healthy diet with plenty of protein.

As far as dips then he would need to know not to go too far down to do them and maybe be lighter on these.

Pullups are a great exercise and changing hand positions would be important for a pitcher.

For abs, I recommend holding a 20 pound dumb bell between the feet and 20 pounds above your head laying flat on your back. Bring the 2 dumbells together with arms, legs and back straight. Do crunches with a 30 to 40 pound dumb bell.

As far as all of this eating 5, 6, 7, 8 meals a day. That is pretty stupid. The body has plenty of stored energy and I even recommend skipping meals. Food in the belly gets in the way of all physical performance. You just have to make sure you are burning fat and that muscle mass is replenished with plenty of protein.

In regards to protein, the $15 Walmart whey protein has tons of protein in it. Cost is another factor in all of this. Why in the world spend a lot of money on fancy protein. A gram of protein is a gram of protein.

I agree with you on two things. The need for protein is great and that dynamic exercises are extremely important. Doing dynamic exercises all the time though is a sure road to burn out or injury though. That is why I disagree with jogging. Maybe a few short sprints sometimes. Walking is very good for you.

For pitchers, I don't believe they should increase muscle mass much beyond what they are given from the shoulder to the finger tips. They should be in shape and lean in this area but big biceps, triceps, forearms, and hands creates a lot of mass that puts a lot of stress on the rotator cuff and elbows shoulders and joints when the arm is in fast motion. Sure there are plenty of pitchers with muscle mass in these areas but it needs to be natural muscle designed for the frame they are given.

I really don't know where to start with everything you just said. I have not once mentioned throwing. He said he is a pitcher who is out of shape and wants to get in shape to be prepared to be a college pitcher. My workouts are not too light. Please explain how they are light...

You keep mentioning DB lunges are superior for the legs, but what you don't mention is how I said lunges are apart of the workout. So when you do 4 sets of 10 squats at a weight in which you struggle at reps 8-10, how is that too light. It is not a pyramid workout. I never got into the upper body involvement of the workout as pull ups are involved, as well as pull downs. Again each is 4 sets of 10 at max weight. By the way, 30 second rest in-between each set will keep the cardio high as well.

Please explain to me where I wrote eating 5,6,7,8 meals a day...

When you eat 6 meals, its not having steak mashed potatoes, and corn 6 times a day. It could be a 200 calorie meal such as yogurt and granola, or fruit and toast, something in-between the main meals or breakfast lunch and dinner.

There are far more ab exercises instead of crunches with a weight...

And I can't believe you suggest skipping a meal because your body has plenty of energy. That energy comes from carbs, which you get from your meals. So when you don't have carbs, you start with the fat and then move onto burning your muscle, which breaks it down quicker, and you do not get the max benefit of the workout. Starvation is the worst possible thing you can do, especially when it comes to top athletes.

You say doing 4 exercises like you have stated 5 days a week for a few months then switch for 2-3 weeks then back to those 4 exercises, please explain how you won't get burnt out and plateau on that plan?

The reason to spend the extra on better brand protein such as Optimum, is what is making the protein, again look at the ingredients...

From bodybuilding.com:

Optimum Nutrition Gold Standard Whey:

Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Cocoa, (Processed with Alkali),Natural Flavor, Lecithin, Acesulfame, Potassium, Salt.

Optimum Nutrition Casein Protein:
Micellar Casein, Cocoa(Processed With Alkali), Natural And Artificial Flavors, Salt, Lecithin, Gum Blend (Cellulose Gum, Xanthan Gum, Carrageenan), Acesulfame Potassium, Sucralose, Aminogen®



From Wal-Mart.com:
Six Star Pro Nutrition Whey Protein Plus:
Protein Blend (Whey Protein Concentrate [Providing Di-, Tri-, Oligo-, And Polypeptides], Whey Protein Isolate [97% Purity], Partially Hydrolyzed Whey Protein Concentrate), Maltodextrin, Cocoa Powder, Natural And Artificial Flavors, Guar Gum, Carboxymethylcellulose Sodium, Soy Lecithin, Acesulfame-Potassium, Sucralose, Sunflower Nutritional Supplement (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- And Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols [As Preservative]). Contains Milk, Wheat And Soy Ingredients.

Body Fortress Super Advanced Whey Powder

Super Whey Protein Blend (Whey Protein Concentrate, Whey Protein Isolate), Super Recovery Blend (Creatine Monohydrate, Taurine, L-Glutamine, Leucine, Isoleucine, Valine), Peanut Flour, Cocoa (Processed With Alkali), Natural And Artificial Flavors, Soy Lecithin, Cellulose Gum, Acesulfame Potassium, Sucralose. Contains Milk, Soy, Peanut And Tree Nut (Pecan) Ingredients. Typical Amino Acid Profile (Milligrams Per 34 G Scoop****): Essential Amino Acids: Histidine 364 Mg, Isoleucine 1,123 Mg, Leucine 2,004 Mg, Lysine, 1,676 Mg, Methionine 408 Mg, Phenylalanine 620 Mg, Threonine 1,174 Mg, Tryptophan*** 356 Mg, Valine 1,061 Mg. Nonessential Amino Acids: Alanine 875 Mg, Arginine 498 Mg, Aspartic Acid 2,170 Mg, Cysteine 456 Mg, Glutamic Acid 3,254 Mg, Glycine 339 Mg, Proline 1,373 Mg, Serine 1,018 Mg, Tyrosine 553 Mg. ***L-Tryptophan Is Naturally Occurring, Not Added. ****Approximate Values. % Daily Value Not Established For Sugars.



So you tell me, which one has more fillers and artificial sugars...?

quote:

Originally posted by Leverage:
There are plenty of leg exercises, particularly lunges with dumb bells, that are effective and safer.

One leg squats are also good. Really, how much do lift 200 to 500 pounds of weight on the pitchers mound.

Do you do walking DB lunges inside of a MMA cage fight?

Actually pitchers do generate 200+ pounds of force when throwing a baseball...

It's all the preparation for the specific sport that depicts the lifts you perform.

According to MLB Trainer, Gene Coleman:
"pitching is a multi-plane activity. The ball is thrown in the sagittal plane, but most of the movements at the hip, trunk, legs, and arms that drive this action occur primarily in the frontal and transverse planes. Fielding movements also occur in all 3 planes. The primary movements in pitching are flexion, extension, and rotation. The dominant muscles involved are teh gastrocnemius, soleus, quadriceps, hamstrings, gracilis, gluteals, psoas, iliacus, sartorius, rectus femoris, obliques, erector spinae, splenius capitis, intransversarii, interspinales, pectorales, deltoids, latissimus dorsi, serratus anterior, rotator cuff, pronator teres and quadratus, supinators, flexor carpi, flexor digitorum, profundas, extensor carpi, and extensor and flexor pollicis. These muscles work both concentrically and eccentrically to produce force, reduce force, and stabilize the joints from windup through follow-through. Pitching "is a total body activity with sequential activation of body parts through a link system which, in a right-handed pitcher, goes from the left foot to the right hand."

Do you 4 lifts cover all that?

quote:

As far as all of this eating 5, 6, 7, 8 meals a day. That is pretty stupid. The body has plenty of stored energy and I even recommend skipping meals. Food in the belly gets in the way of all physical performance. You just have to make sure you are burning fat and that muscle mass is replenished with plenty of protein.

Skipping meals???Can you explain how this is beneficial to a growing HS player or a intense working college player?

I dont agree that protein is protein.I agree that fillers are not needed and there are more premiuim proteins than Walmart brand.JMO

Well some diversity here. Frankly Jake should get some advice from a trainer he trusts and can work with him, as he will not be able to sort the BS from the good stuff here.

First his workouts need to be interval focused and he will need to stress his body and then rest, whether he is doing cardio or lifting. Intervals are much better than steady state workout. Most of the guys you see in the gym doing arm and chest lifting and standing around looking at themselves for 2 hours are doing nothing towards building an athletic body or loosing weight, most in fact are overweight. Full body Olympic style lifts and or kettlebells would be perfect for him and as Leverage pointed out, get in, get going and get out. You will know if you are doing it right as you will be a ball of sweat after an hour. Again a trainer should make up a program for him starting as a circuit based and then getting more focused on individual body parts. I would try to do 6 days as there will be some days you miss for all kinds of different life reasons. Some days you will feel like c r app, but still force yourself to get in and if necessary do a light workout just keep going.

If he is really working hard he will need more protein IMO than Nick has suggested, as he will be breaking down his muscles and not burning fat. This advice comes to me from a very in the know training organization. His advice on types of protein is spot on. Sorry Leverage but you are clueless when it comes to nutrition. With a high intensity program he will need to eat 6 small high protein low carb meals spaced throughout the day. Stay away from carbs as they turn quickly to sugar. Protein shakes are part of his meals. Missing one will only hurt the weight loss process.

One key point, remember this is a marathon not a sprint in terms of changing your body. Let us know how is all works out!

quote:

Originally posted by Ole Ball Coach:
JakeK,

My advice to you is pretty simple. You basically say that you are soft and you need to get in better shape. I promise you that you will lose a lot of bodyfat just by stepping up your workouts; as your body composition changes, you will find that the "engine" of your body burns fat a little quicker.

First things first, though; find a trainer that will improve your overall conditioning while getting your throwing support muscles (legs, core, etc) ready for the rigors of pitching. If you are from Alexandria, you have probably heard of Prospects out in Tysons Corner; I hear that they are very good. I have also heard that Virginia Baseball Club is the real deal. Finally, both of my sons went to Diamond Sports Training out in Sterling; great baseball and fitness instruction. Not a bad choice in the bunch.

As for the supplements, save your money and keep your diet simple and natural. Do not DIET! Just eat a larger number of smaller, well balanced meals that feature veggies, fruits, complex carbs like rice, potatoes and breads and lean meats, eggs and dairy products. Don't do a high protein low/carb diet thing, you need the carbs.

Look, the tendency is to think that this or that supplements is going to give you some kind of special edge; they won't. If you keep your food sources as natural as possible and step up your workouts, you will lose bodyfat and get in better shape at the same time. Really, there is not a lot more to it than that.

PM me if you have any questions about training (baseball or otherwise) in the Washington metro area. I don't train people any more, but I try to stay abreast of what's happening in the area. I'd be glad to help.

OBC

In almost all cases, it isn't possible to simultaneously gain muscle and lose fat. It is sometimes possible to gain strength and lose fat.

Some exceptions to that rule are those with a lot of testosterone (pubescent males, steroid users), those who have done little to no working out in the past, and those freaks of nature.

Some mistake fat loss that increases muscle definition to be a simultaneous gain of muscle and loss of fat.

It's possible that OP may satisfy one of those known exceptions. I doubt it's steroid user, though!

quote:

Originally posted by JPontiac:
In almost all cases, it isn't possible to simultaneously gain muscle and lose fat. It is sometimes possible to gain strength and lose fat.

People really need to do research before the post completely wrong information...

"Study #1 - Men Gained 9.5lbs of Muscle While Losing 16.3lbs of Fat

Overweight men put on a 14-week program of resistance training and endurance training - while only training 3 days per week achieved incredible results.

Of course, the more fat and less muscle you have, the greater your ability to gain muscle and lose fat at the same time.

No one denies that, but no one can deny these scientific studies, either.

Study #2 - Women CAN do it too!

In this study, young women were assigned to one of two groups:

a) Resistance training plus a carbohydrate drink
b) Resistance training plus one liter of milk per day (yeah, I know!)

The results:

The carbohydrate group gained 2.4 pounds of lean mass and lost 0.67 pounds of fat, while the milk group gained 4.2 pounds of lean mass and lost 3.5 pounds of fat.

The researchers concluded, "Heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early post-exercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12 wks."

Reference: Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM.

Study #3 - You can gain muscle and lose fat at ANY age.

Researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to lose fat, gain muscle, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine.

36 healthy men and women did strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

By the end, the subjects gained an average of four pounds of lean mass and lost over four pounds of fat. This study show's it is possible to gain muscle and lose at the same time - at any age.

Reference: Am J Clin Nutr. 2007 85(4):1005-13. Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons. Iglay HB, Thyfault JP, Apolzan JW, Campbell WW.

So there you go.

Three studies that prove you can gain muscle and lose fat at the same time.

Craig Ballantyne, CSCS, MS"

There are numerous studies out there which support that you can lose fat while gaining muscle. Because you burn fat when you perform workouts where your lifting for muscle.

Nick,

Nice post, great study examples.

quote:

Originally posted by fanofgame:

quote:

As far as all of this eating 5, 6, 7, 8 meals a day. That is pretty stupid. The body has plenty of stored energy and I even recommend skipping meals. Food in the belly gets in the way of all physical performance. You just have to make sure you are burning fat and that muscle mass is replenished with plenty of protein.

Skipping meals???Can you explain how this is beneficial to a growing HS player or a intense working college player?

I dont agree that protein is protein.I agree that fillers are not needed and there are more premiuim proteins than Walmart brand.JMO

This notion of eating all the time is stupid. Never seen any benefits from it personally and have seen plenty of benefits from skipping meals occassionally. A gram of protein is a gram of protein. Granted you don't want tons of calories in the protein powder if you are losing weight.

Too many fat people in this country eating nonstop snacking. The body can do amazing things without food in it all the time. Of course the nutrition supplement companies will disagree.

Eat lean meats, fruits, vegetables, nuts, wal mart $15 protein. Drink plenty of water. Exercise regularly with a simple dynamic weight program and low impact cardio. Pretty simple. Searching for a magic nutritional or weight lifting bullet is crazy.

Leverage. You really do not understand nutrition and exercise so don't pretend you do.

1.Protein is not all the same. Some absorbs faster and some absorbs slower. Some has a better blend of amino acids and others do not. Nick did a great job of explaining just some of the differences.

2.Eating regularly helps loose weight. Skipping meals hurts your ability to loose weight. Here is why: This is a simplified reason but one that many people can understand:

------------------------
First off, it is NOT a good idea to starve yourself during the day. The human body responds to a lack of food by conserving energy, which is why eating less isn't a good way to lose weight. Second, the best way to re-start your weight loss is to give your metabolism a boost by eating regularly throughout the day.
Imagine for a minute that your metabolism is a fire - you know that in order to keep a fire burning you need to keep adding things to it, otherwise it just 'burns out'. Adding even a little bit of wood at regular intervals keeps the fire burning.

Our metabolism is very similar to this 'fire'. When we eat, our metabolism instantly gets to work 'burning' the food we've just eaten. What's more, even after this food is 'burned', our metabolism continues to burn for about 3 hours, using our stored fat as fuel.

This is why eating little and often is the best way to raise your metabolism and kick-start your weight loss. In contrast, depriving yourself of food for long periods during the day slows down your metabolism and makes losing weight more difficult. It's particularly important to eat breakfast as we eat nothing during our sleep. Unless you eat something when you wake up, your metabolism won't get really active until later in the day when you eat lunch or dinner.
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3. We have also told Jake to go get some local help in setting up his program. Eating hamburgers 6 times per day is not what was recommended to him. Eating healthy high quality protein and low carb meals regularly was.

4. The reason America is overweight is because of the poor food choices, over eating and under exercising. You are correct about this. Frankly heading over to you local Wallmart and purchasing most of the food types at this store is part of the reason.

Jake got some great advice here. it would be interesting to hear how you are doing in a few months.

quote:

Originally posted by Leverage:
This notion of eating all the time is stupid. Never seen any benefits from it personally and have seen plenty of benefits from skipping meals occassionally. A gram of protein is a gram of protein. Granted you don't want tons of calories in the protein powder if you are losing weight.

Too many fat people in this country eating nonstop snacking. The body can do amazing things without food in it all the time. Of course the nutrition supplement companies will disagree.

Eat lean meats, fruits, vegetables, nuts, wal mart $15 protein. Drink plenty of water. Exercise regularly with a simple dynamic weight program and low impact cardio. Pretty simple. Searching for a magic nutritional or weight lifting bullet is crazy.

The only supplements that have been spoken of in this thread have been protein shakes. Its not taking a fat loss pill to replace a meal by any means. The study facts of eating 6 times a day show that it lower the need keep snacking. When you skip meals, you are putting yourself in position to binge on destructive food. A calorie is a calorie, if you over eat on anything, whether its celery or chips, you will get fat.

Eating 6 times a day with small 200-400 calorie meals filled with proteins, and complex carbs will keep your metabolism burning at a higher rate, hence more weight loss coming from fat. When you start skipping meals, your body looks for other things to burn, which is your muscle. You lose weight due to muscle weighing more than fat, but you develop a terrible body fat composition.

"Lets forget about weight loss for just one minute. Skipping meals during the day for example and eating one large meal in the evening (sound familiar?) results in potentially risky metabolic changes. Researchers have found that meal skippers had elevated fasting glucose levels and a delayed insulin response - a condition that , if persists long term, can lead to diabetes.

When you don’t eat (skip meals) for prolonged periods your metabolism goes into a nosedive to preserve energy. This is the exact opposite reaction than what is desired when looking to shed body fat and build or maintain lean muscle. By skipping meals you are actually sabotaging your own efforts as your body will compensate by burning fewer calories making it virtually impossible to lose weight. Once calories are introduced your body will tend to store them as opposed to converting them into energy. Additionally muscle tissue is sacrificed which is often incorrectly interpreted as fat loss. Aside from complicating weight loss and losing muscle you are also putting undue stress on your immune system. Pressed for time? Have a quick combo meal i.e. yogurt, low cal protein/carb smoothie. Don’t skip your meals!" - Dr. Carolyn F. A. Dean, M.D., N.D.

With all due respect to all the posters on this site, I am little surprised that there is such a discussion as to the best way to spread out meals. Just about everything I have read, and the nutritionists I have talked to, recommend multiple smaller meals.

Additionally, I really don't think that one needs to supplement if the athlete is making good food choices (fruits, vegetables, rice, potatoes, lean meats, dairy and eggs).

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Eating 6 times a day with small 200-400 calorie meals filled with proteins, and complex carbs will keep your metabolism burning at a higher rate, hence more weight loss coming from fat

Isnt that what he is saying?

I do believe a protein supplement is needed when lifting and working out.All the research I have done points to that.

Fan,
What have you found to be the best resource that may best capture the results of your research?

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Leverage. You really do not understand nutrition and exercise so don't pretend you do.

+1 on that

In his defense, he is really just explaining what worked for him to grow this totally awesome MMA fighter body of his.

But I wouldn't apply the same thing to everyone.

Especially the nutrition part.

And I think his ab routine would ruin the back of my 15 year old.