Diet/training advice please Kerry.

[mick r]

Hi Kerry,
I hope you're keeping well, you may remember me I'm a Mate of Framy's and used to employ Jonny Magee.
I was wondering if you would be able to advise me please.

I'm in the proccess of attempting to lose body fat (just started again) and would really appreciate your help please.I'm 40, 5ft 8"
and 13stone. I can't locate my B.F. Callipers at present, however, would guess my body fat is approximately 25% ish. I carry some muscle as I used to be into bodybuilding and have trained for years. We met when you were partner with P.B, bless him. I set up a number of seminars for you two at gyms in return for supplements.

My new diet is as follows:-
7.00am Porridge with s.s milk and a Pro MR, 2 Pro Lean and 2 CLA.
10.00- Piece of fruit or half a Pro Flap Jack or both with a serving of your Whey made with water.
1.00- Invaribly a wholmeal bread sandwich with tuna, turkey or tined salmon. 2 Pro Lean
4.00- Exactly as 10.00am
post workout approximately 6.45pm- Pro Recover
Dinner - 7.45pm Chicken , oily fish or white fish as a meal with potatoes and veg. sometimes as a stir fry type dish with white rice or noodles. 2 CLA

I've just started Pro Tech as I will be having a minor shoulder operation Thursday.
I was thinking of using some Pro Omega?

If I'm honest i do cheat somewhat at weekend which will nead to change.
I drink 2 to 3 ltr water a day.

I only consume Alchohol Fri/Sat Night

Training generally 5 nights per week wieghts ( not too heavy due to a shoulder issue.
Mon-Muay Thai Boxing 1.15 mins intense.
Tue-Chest , shoulders, triceps
Wed -Thai Boxing again.
Thurs -back, bicep.
Fri-legs and some times cardio.
Sat, Sun rest.

My job essentailly dictates that I'm sat at a desk or in a car seat, therefore very little calaories burnt.

What would you change please? I would ultimately be happy if I could reduce my B.F. to 12/13%.

Thanks very much Kerry. All the best. Regards Mike
P.S. Great products!

[kerrykayes]

kk - Hi Mike, I've got a face in my memory which I think is you, I certainly remember those days with PB, yes you are right God bless him and when you say Framy, I assume you mean Dave Frame. Anyhow all the best mate as a blast from the past.

Your training and diet are very good. If I had to be picky as you have stated your priority is to lose body fat, maybe you should do more cardio and the best way to do this cardio for losing body fat is brisk walking.

To lose body fat you need to train more moderately (slow energy output) so your body can use slow energy which is body fat. The best way to calculate this is as follows:

220 minus (your age) = Maximum heart rate, train at 60%/70% of this.
Example 220 minus 40 = 180 maximum heart rate, 60%/70% of this 110/120(approx) beats per minute.

If you can maintain your heart beat at 110/120 BPM as a 40 year old, you will be using energy at a rate that your body will burn body fat and not sugars. Also, if you train at 100% maximum you may only be able to train for 10 or 15 minutes, risk shin splints but if you train at 60%/70% you may be able to do this for over an hour and burn more overall Kcals.

As your last meal is 7.45 I would have a Pro MR (270 Kcals only) before you go to bed, this would give you slow release protein throughout the night to help repair the muscles and stop any chance of muscle cannibalisation.

In your diet you say you are eating oily fish, if you are doing this 3 or 4 times a week, you don't need Omegas (what sort of salesman am I?)

If I was bodybuilding only, I would put my leg workout between my upper body workouts but maybe you are doing legs on a Friday because of your Thai Boxing days, that is up to you.

[mick r]

Hi Kerry, thanks for your quick response. Yes that's correct re Dave. I will most certainly take your advice on board on all counts. I'm eating oily fish only twice a week, would you recommend the Omega then ( commision back on then :-) )? I will take the Pro MR prior to bed, I guess I would need that to increase my protien intake to the necassary level. I may swap Whey for Pro Pep also?
One more question....is Sida Cordifilo more effective than Pro Lean in terms of assisting the reduction in body fat. Thanks very much. I will let you know where i am in 3 months. Cheers Mike

[kerrykayes]

kk - SIda Cordifolia is a stimulant to give you that little bit of an energy boost while you are on a diet and Pro Lean does not give you a kick but aids fat loss. Personally I would alternate them every month. Pro Peptide is a far superior protein to whey so you would be best changing. The average person, normal weight, limited activity will get enough essential fatty acids from 2 oily fish a week. Ask yourself, are you doing more of a workload than an average person then take Pro Omega as an insurance policy.

SIDA CORDIFOLIA
Sida Cordifolia is a natural herb that contains naturally occurring ephedrine alkaloids, which act as a stimulant on the body's central nervous system, causing more energy to be used. Ephedrine alkaloids have been the basis for the most popular, effective fat loss formulas of all time and have been used as an aid to assist in the reduction of bodyfat.

Sida Cordifolia has also be used when energy levels are low as pre workout boost.
http://www.cnpprofessional.co.uk/all-products/lose-fat/sida-cordifolia-fat-burner.html/

PRO LEAN
Pro Lean is a thermogenic fat burner that can assist in the quest for a leaner appearance. Pro Lean contains a powerful blend of active natural ingredients that may support the optimal metabolic rate and energy levels necessary to achieve this goal. Pro Lean may also control cravings and encourage a regular eating pattern.

http://www.cnpprofessional.co.uk/all-products/lose-fat/pro-lean-thermogenic-fat-burner-90-capsules.html/