NUTRITION
Healthy Muscle
DearM&F,
My husband Ted has high cholesterol and triglyc�ride levels. He's 44 years old, 6' and weighs about 235 pounds. His endocrinologist recommends that he consume no more than 1,200 calories per day and increase his fiber intake. This contradicts everything he has been doing to gain muscle. His doctor also wants him to do more cardio, and change his lifting routine to use less weight and higher reps. Is there a happy medium or is heart health the priority?
- Mamie
Dear Marine,
Normally I'd tell you this is a great diet. However, since Ted's cholesterol and triglyc�ride levels are on the high end, and he could stand to lose a little weight, I have some small changes that can help. First, 1 don't believe dropping to 1,200 calories a day is the way to go. He'd starve on that diet and his body would and up consuming all his hard-earned muscle. Specifically, start by cutting out the coffee, which contains a compound called cafestrol that research suggests may increase cholesterol levels. Instead, take a caffeine pill at coffee time. Next, drop the banana at breakfast; oatmeal provides ample carbs to start the day. If possible, switch to old-fashioned oats, which undergo less processing than instant oatmeal.
Preworkout, replace the soymilk with a soy protein isolate because it provides more cholesterol-lowering benefits. And instead of two scoops of whey, have Ted use one scoop of whey and one scoop of soy protein. At dinner, skip carby foods in favor of meat and vegetables only. 1 a!so suggest swapping the blueberry Greek yogurt, which provides 20 grams of carbs [something Ted should avoid at light), for plain Greek yogurt that has more protein and two-thirds fewer carbs. He can add a tablespoon of toasted fiaxseeds and a teaspoon of honey for flavor. The fiaxseeds will also provide further cholesterol-lowering benefits.
Finally, bump up Ted's MegaRed Omega-3 Krill Oil dose to 3-4 capsules per day. This will increase his intake of ornega-3 Iats and provide heart benefits, as well as aid in fat loss, joint recovery and muscle growth. These changes will bring his daily intake to about 2,300 calories, which is about 10 calories per pound. His protein intake stays at about 275 grams but his carbs drop to about 120 or roughly 0.5 gram per pound; most of the carbs we cut are from sugars. Fat stays at a little less than 90 grams. - JIM STOPPANI, PHD
[Sidebar]
OLD DIET
Meal 1: Breakfast (6 am)
2 cups coffee (with fat-free creamer)
1banana
1 packet instant oatmeal
2 scoops MuseleTech Nitro-Tech Hardcore (mixed in 8 oz. water)
Meal 2: Snack (9 am)
PowerSar ProtemPlus bar
1 cup coffee
Meal 3; Lunch (1 p.m.)
4 oz. tuna
3 Tbsp. olive-oil mayo
2 slices whole-grain bread
Raw veggies: broccoli. baby carrots, scaflions, red ben pepper
� cup Marzetti veggie dip
Meals 4 & 5: Pre- & Postworkout (230 � 430 p.m.)
2 scoops MuscleTecri Nftro-Tech Hardcore (mixed inSoz. soymllk)
2 tabs GNC Pro Performance AMP Amplified Creatine 189
� tab GMC Pro Performance AMP Amplified Muscle Igniter 4X
Meal 6: Snack (5 pjti.)
� cup almonds
Meal 7: Dinner (6:30 p.m.)
8 oz. steak
� cup mixed vegetables
� cup macaroni and cheese
Meal 8: Njghttime Snack
6 02. blueberry Greek yogurt
Also Take DaUy
2 Nature MadeCholestOff tabs (900 mg plant sterois}
1 Schiff MegaRed Omega-3 Krill Oil(90mgomega-3s)
1 dose Zeba
1 dose Benazepril
[Sidebar]
1,200
At this number of calories, the body would starve and lose muscle
[Sidebar]
NEW DIET
Meal 1: Breakfast (6 a.m.)
1 cup old-fashioned oatmeal
1 scoop whey protein + 1 scoop soy protein (mixed in 8 oz. water)
Meal 2: Snack (9a.m.)
Power Bar ProteinPlus bar
Meal 3: Lunch (1p.m.)
4 oz. tuna
3 Tbsp. olive-oil mayo
2 slices whole-grain bread
Raw veggies: broccoli, baby carrots, scallions. red bell pepper
� PHD cup Marzetti veggie dip
Meals 4 & S: Pre- & Postworkout (2:30 A 4:30 p.m.)
1 scoop whey protein + 1 scoop soy protein (mixed in 8 oz. water)
2 tabs GNC Pro Performance AMP Amplified Creatine 189
� tab GNC Pro Performance AMP Amplified Muscle Igniter 4X
Meal 6: Snack (5p.m.)
� cup almonds
Meal 7: Dinner (6:30 p.m.)
8 oz. steak
� cup mixed vegetables
Meal 8: Nighttime Snack
6 oz. plain Greek yogurt
1 Tbsp. toasted fiaxseeds
1 tsp. honey
Also Take Dally
2 Nature Made CholestOff tabs
3-4 Schiff MegaRed Omega-3 Krill Oil
1 dose Zetia
1 dose Benazepril
TOTALS: 2,300 calories, 275 g protein, 120 g carbs, 90 g fat
NOTE: Mix all protein powders according to directions on label.
[Author Affiliation]
- JIM STOPPANI, PHD
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