Weight Loss

Do NOT do Testosterone boosters. You are too young (by about 8 years) and it will likely cause problems for you down the road. That said, get your blood work done. Maybe your thyroid is too active or there is some other hormone imbalance. You can't know unless you get your blood lab tested.

You also want to make sure you are digesting your food properly. Probiotics and enzymes would be a good start to help your body get all the nutrients it needs.

Beyond that weight gain is typically done through over consumption of calories. If you are not a big eater, then you may have to drink your calories. Growing up I regularly drank 2-3 dozen eggs a day. Vince Gironda taught me this method. Start with 6-12 eggs and slowly work your way up, adding 2-4 eggs at a time until you reach your limit (you'll know your limit.) Yes, these are whole, raw eggs (preferably free range... it does make a difference.) Mix them with either heavy whipping cream, or half and half. And you can use a protein powder to flavor (good whey protein often works well... I prefer MTS brand.) Only use a blender if it can stir very slowly. Do NOT use a high speed blender. OR you can simply shake them up in shaker bottles. Drink this shake though out the day in between meals.

Good luck, enjoying eating, and get cracking :)

Answered by Roman Footnick

Since I don't have many specifics (i.e. timeline of goals, experience, availability to train, or current diet) I'm offering my general advice.

1. Begin by monitoring the food you eat (i.e. food diary).  You need to know what you're doing wrong first.


2. Then start eliminating excess/junk calories by planning your meals the day before you eat (i.e. food budget)


3. Begin weightlifting 2-3 days a week (45 minutes), with one to two days off between workouts (i.e. M W F)


4. Train the whole body each time until you stop seeing results, then switch to a split routine.

Answered by Roman Footnick

Depends... but I'll say "Yes." Not knowing your goals, your progress, or anything else about your diet, in general I recommend bodybuilders get 1.5 - 2 of protein per kg of body weight (depending on their ability to process effectively.) So, currently, you are consuming approximately 36 - 64g protein per day (assuming you're eating whole eggs and I'm reading your question), and that puts you at the low end (1.4g/kg) on you HIGHEST day. Start by adding 5-10grams per day. Evaluate how you digest it, and how you respond (i.e. if you're getting stronger or fatter) over the course of a month. Then increase, maintain, or decrease accordingly.

If you are asking about supplement protein, then that's really up to you. Real food is always better for a variety of reasons, but as long as you are getting a quality protein supplement that will work too. Just don't rely on supplements.

Answered by Roman Footnick

Great! This is an easy and common problem for passionate bodybuilders like yourself. The first problem is over training. Take a week or even two completely off. No cardio, no weights, nothing - JUST REST. Your body has been pushed to its limits and apparently beyond what it can handle. The good news is you have the passion, dedication, and fortitude to train hard and consistent (most people lack that amount of will). The bad news is now you have to pay the price, and that means no working out for a while. I've had to take as much as a 4 weeks off so my body (muscles, joints, endocrine system, etc.) could recuperate. Now I work to have the discipline to take a week or so off every 2 or 3 months. Every time I take a break, not only do I NOT lose muscle, but when I return to the gym I'm stronger than before the break. Truth is that I think I might benefit from taking a week off every month of hard training. But I LOVE training (like you do apparently) so it's tough for me to do it every month. So.... I do it every 2 or 3 months.

As far as your second problem, your diet, EAT FAT!!!!

You need fat to produce testosterone. You need fat to spare muscle tissue when dieting. You need fat for repair and joint health. You need fat for brain and organ health. Believe it or not, fat is as - if not more important than protein. Besides you need fat for proper protein digestion and utilization. So eat fat!

Below are some great sources of good fats, oils, and proteins (organic and grass-fed sources are preferred)::
Whole Eggs: Try to get them free-range from the local market if possible. You can prepare them in a number of different ways like fried, deviled, boiled, poached, and scrambled.
Eggs are a bodybuilders best friend. I personally consume between 18-24 whole eggs everyday. Mostly raw, blended in a shake.

Fish: Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
Shellfish: Clams, oysters, lobster, crab, scallops, mussels, and squid.
Meat. Beef, Veal, Goat, Lamb, and other wild game. Grass fed is preferred as it has a better fatty acid count.
Pork. Pork loin, pork chops, and ham. Watch out for added sugars in ham.
Poultry. Chicken, Duck, Quail, Pheasant. Free range or organic is the best choice here if possible.
Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers.

Avocado
Beef tallow
Butter
Whipping Cream or Half and Half
Ghee
Non-hydrogenated Lard
Macadamia Nuts
Mayonnaise (watch out for added carbs)
Macadamia Nut Oil
Olive Oil
Coconut Oil
Coconut Butter
Red Palm Oil
Nut Butters (watch out for added carbs)

Stay far away from hydrogenated fats.
Eat leafy greens and other low carb veggies to your hearts content.


If you keep your carbs low, eat these types of foods, and take a break.... You should be back on track soon. Just remember: Growth and Change happens when you are outside of the gym resting. Training is just the stimulus, the response happens when you stop training.

Good luck,
Roman

Answered by Roman Footnick

Thank you for your question. Since you are becoming a young adult I'm going to respect you and answer you with the honesty you deserve.

Exercise is not about having time to do it. Rather it's about making it a priority in your life. Do you have time for tv, games, social media, or other less important things. When I worked 3 jobs and was attending college I still made time to train, because it was a priority for me. I've personally known hundreds of others who've done the same.

With all that said... Fat loss is primarily based on diet. Eat fewer calories (units of energy) than you use everyday and you should start to lose weight. Beyond that we can manipulate the kind of calories you eat (i.e. No sugar.)

I don't need to inform you that fast food is crap in general. If you can't control yourself around it, then change your environment. It's like an alcoholic asking me about how they can drink less while working as a bartender. Find a job where you have less temptation to eat junk. Work retail, or Whole Foods, a smoothie bar, or even a deli would be a better alternative for you.

Now for the biggest issue.
How's your relationship with your father?
In general, when I hear stories such as yours - of women seeking superficial approval from men, and trying to change themselves to get a man's love - it serves as a red flag that there is a deeper issue with their father, or some other rejection issues.

What makes a woman attractive to good men is not just their body. The body is simply the vehicle that contains your soul and personality. It's your soul, character, personality, wit, charm, compassion, humor, and happiness that attract good men. It's the deeper you who is already great and doesn't require approval that matters. You are better, stronger, and more beautiful than you know right now.

Good luck.

Answered by Roman Footnick

The reason you read so many conflicting things is most of the authors are either stupid or lying. I mean that with all seriousness. There are some basic truths regarding physique change and muscle building, but since these truths don't sell expensive supplements, new workout gear, or require online coaching they are rarely conveyed.

The truth is that your size and physique is largely based on your genetics. If you chose your parents well, and they gave you only the best part of their DNA, then life is dandy and your physique is out of this world - without trying. Those people do exist, but it's not me... and sounds like it's not you either.

For the rest of us normal humanoids, we must rely on three basic things.
1. Nutrition
2. Training Intensity
3. Lifestyle (rest, sleep, work, relationships, etc.)

Because you are only 19 and have always been fit, my guess is that you have a fast metabolism and excellent insulin sensitivity (Hooray! Thank your parents.)
So, YES you can eat carbs but still keep them clean and strategic. Don't waste too much of that valuable real estate in your stomach on carbs.

In general, the insulin sensitive who are working to gain lean muscle should have carbs at least two times a day. Once upon waking up to break your fast from sleeping, and the second directly after your workout. Other than that it's discretionary.

Good carbs in the morning are potatoes or natural grains (i.e. non gmo rye bread or oatmeal)
Post workout should be as close to glucose as possible: dextrose, grapes, berries, honey, etc.

Other than that focus on good quality fat intake and bio-available proteins (i.e. eggs - raw is best)

Here's a weight gain diet my trainer, Vince Gironda, wrote about in his book The Wild Physique. Because you are only 110lbs, I would reduce everything by about 30%:

Breakfast

4-9oz. liver, chops, steak, hamburger, or fish
4-6 eggs or 4 oz. natural cheese
1 glass certified raw milk, half & half or raw cream
2 slices rye or whole-wheat toast with sweet butter

Lunch

Eggs (no limit)
Meat (any kind, no limit)
8 oz. cottage cheese
Raw vegetable salad
Fruit

Dinner

Same as lunch (choose different foods)
Yogurt
Fruit

Special Supplements

10 Amino-Acid and Desiccated Liver Tablets (every 3 hours)
5 Yeast Tablets (every 3 hours)
10 grams of arginine, ornithine (before retiring)
5 grams of tryptophan (before retiring)

Snacks

Half & Half
Vince’s Special Protein Drink
Between-meal sandwiches with cheese, eggs, meat, tuna fish, or peanut butter on rye or whole-wheat bread.
Vince’s special protein drink was as follows:

12 oz. half & half
12 raw eggs
25-50grams protein from powder
1 banana

The protein drink is typically sipped throughout the day.

So that's the food part. Again, because this was general advice for an average male in 1960 (probably 165lbs.) I would reduce it by 30% considering your current weight. Vince also liked using a lot of natural supplements that are typically very inexpensive. Enzymes, HCL tabs, and glandulars were among his favorites, and I use them still.

Next you must learn to train with INTENSITY!
Your body does not know if you did 5 sets or 2. 20 reps or 10. Your body responds to effort (how hard you work) and intensity (maximum work you can do in the shortest amount of time.) This means, you need to focus on giving your maximum effort in the shortest amount of time each time you train.

Since you played soccer, you should know that jogging for one hour produces a very different result compared to sprinting 100 yards with brief intervals of rest for 20 minutes.

The intensity of sprinting (all out maximum effort in the shortest amount of time) is what produces the amazingly muscular bodies found on sprinters. On the other hand there are plenty of skinny and fat joggers out there. No normal person ever got large, muscular legs from jogging.

So, this means you need to lift weights in a proper manner at maximum intensity. In the beginning you may be doing 5 sets of 5 reps to learn your limits and the mechanics of the movement. But optimally you'll be doing 1-3 sets total per exercise, 6-12 reps, 4-6 sets per body part, 10-30 seconds of rest between sets, and only training for 20-30 minutes per workout. Then go home.

REMEMBER! Training is only a stimulus, the response (recovery and growth) happens out of the gym.

So this brings me to part three, lifestyle.
You need to rest and recuperate from your training. Failure to do so will only hinder your progress and eventually cause injury.
You should reduce your response to stress (i.e. laugh rather than cry or get angry), and sleep as often as possible.
Enjoy life, and don't go back to the gym until you have not only recovered, but actually improved from your previous workout.

For some people this is 24 hours, for most people it's 48-72hours. For some of my hard gainers they train once a week. I had one kid who couldn't gain any mass until I got him down to training (again with INTENSITY) once every 10 days. Another mentor I am blessed to learn from, Mike Mentzer, spoke of a ectomorph trainee who trained once every 21 or so days... and his muscles finally grew ... a lot.

Good luck!

Answered by Roman Footnick

First get your mind right. You need to focus on being grateful for the success you've had, and focus on willingness to overcome anything that comes your way. Otherwise, act like a victim, give up, blame circumstances, and have a pity party for the next 30 years.

So if you are willing to quit the drama, and get serious and honest with yourself then I can help.

Trainers are worthless for weight loss if the trainee is not willing to control what they consume.

Your body shape is 75-85% based on diet. So the good news is the ball is in your court. The bad news is it's still you holding the ball... what are you willing to do?

If you are willing to control the food you eat, rather than letting food control you - then all will be better.

If your trainer had you on the diet that got you down 53 lbs, then go back to him/her and apologize for being a weak willed human, and devote yourself to their regimen again.

If that person isn't there to help, then I suggest a ketogenic diet which you can find alllllllll over the internet. 70% calories from fat, 20% from protein, 10% or less for carbohydrates.

It may be difficult and awkward in the beginning, but if you stay consistent it will become easy and enjoyable.

What we do daily, becomes habit... if we just keep doing it. That goes for the good and bad behaviors.

So be grateful... you've got the freedom to choose, make the right move.

Answered by Roman Footnick

You will need to start by setting a weight loss goal. Determine how much weight you want to lose and what date you want to lose it by. Keep in mind that it is much better to lose weight at a slow and steady rate. Strive for one or two pounds per week.

You will also need to change your eating habits. Try to limit processed food and eat more fresh foods. In addition to vegetables and fruit, you can also consume whole grains and lean. Increase your water intake. You can cut hundreds of calories in one day just by drinking water.

You will also need to increase your activity level. I suggest finding a type of exercise you enjoy and sticking to it. This can include things like dancing, cycling, walking and kickboxing. Make sure that you start slowly and listen to your body.

Whey protein is one of the supplements you will need to include in your diet if you want to gain muscle. It has the amino acids needed to build muscles. You should take 20 grams of whey protein before you workout. You should also take 60 grams of protein after you complete your workout.

You should also take a Nitric Oxide Boosters. It helps the blood vessels dilate, which allows more blood and oxygen to flow the muscles. Take three to five grams of a nitric oxide booster, three times per day. Take the nitric oxide booster in the morning, 30 to 60 minutes before a workout and 30 to 60 minutes after a workout.

Your current body fat percentage is around 31.4 percent. In order to get your body fat percentage down to 15 percent, you would have to lose approximately 21 kilos. You would weigh about 75 kilos if you had a body fat percentage of 15 percent.

I do not know enough about your schedule, daily habits, likes and dislikes, goals and more to give you a laid out meal plan, but here are foods to focus on eating and to create a plan around.

Protein:

Eggs
Chicken
Beef
Turkey
Cottage Cheese
Low Fat Cheeses
Protein Powders

Carbohydrates:

Vegetables
Fruits
Sweet Potatoes
Rice
Quinoa
Beans
Bread
Oats

Fats:

Nuts
Nut Butters
Olive Oil
Avocado
Coconut

An example meal plan could be as follows:

Meal 1
4 eggs scrambled on whole wheat toast

Meal 2
6oz chicken. 1 cup rice. 1 cup vegetables

Meal 3
Protein Powder and banana

Meal 4
6oz ground beef and 1 cup beans. 1 cup salad with olive oil dressing.

Meal 5
1 cup cottage cheese and 1 cup pineapple.

Of course these numbers and amounts will vary greatly depending on what your goals are. 

Answered by Jamie Kerem

That sounds like a great start. You don't need a gym membership to get healthy and fit.

It seems like you already know that the junk food and soda is extremely unhealthy and stopping you from losing weight, so I don't need to explain that to you, but don't go cold turkey on all of it. You will end up just craving it even more. Ween off the soda and junk food slowly but surely and make it a permanent life change.

Answered by Jamie Kerem

The main difference between these two protein powders, is their digestibility rate. That is, the rate at which all the amino acids are digested by your body.

Evolve WPI's main ingredient is whey isolate, meaning it will digest quickly. This is good straight after a workout as your muscles are primed for a quick dosage of amino acids.

Genetix Whey is a blend of 3 proteins, meaning it will digest at a quick, medium, and slow rate. This is good any other time of the day as you will get a constant stream of amino acids.

If you train, go for the Evolve WPI, if you simply want to get an added serving of protein in your diet, Genetix Whey is the way to go.

Answered by Jamie Kerem

There are thousands of diets floating around, and because of the media attention they get, people will be more than happy to spend their time, money and effort on these fads, which more than likely will end up in failure, or have them put back on the weight they lost.

I’m here to tell you that the best diet is the one that works with you. Plain and simple.

In order for a diet to work the way you want it to, you need to start thinking of a diet in a more positive light. A diet should not consist of you eating foods you hate, at inopportune times that interfere with your life. A diet, by definition, is the kinds of food that a person, animal, or community habitually eats. You should be eating the foods you want to eat, at the times you want to eat them.

Now if you want to make a diet work for you (lose weight, gain muscle, etc) then you need to be informed with how your body interacts with certain foods and how to maximize the relationship between the two. Once you’re informed, you won’t WANT to eat 12 pizzas and a diet cola because you’ll know what it does to your body, and when you WANT to eat a healthier alternative, your “diet” has changed, and will no longer seem so difficult to follow.

A good diet also fits into your lifestyle and schedule. If you can find the time to whip out a Tupperware and plastic knife and fork every 2 and a half hours then I commend you. However it’s not so plausible for those of you with full time jobs or little free time. There are always options and alternatives! Keep healthy snacks and ready-to-drink shakes with you. A diet is all about control so plan ahead and you’ll never go hungry and running to the vending machine again.

Answered by Jamie Kerem

If you want to get your weight up to 220, you will have to consume 2420 calories per day. It is important to note that gaining weight too quickly is bad for your body. For that reason, you should set a goal to gain one or two pounds per week. It will take you about 10-20 weeks to reach your goal.

Sixty percent of your total calories will need to come from carbohydrates, and twenty percent of your calories will need to come from fat. Additionally, you also need to get twenty percent of your calories from protein. This means that you will have to eat 353 grams of carbohydrates, 53 grams of fat and 121 grams of protein per day.

It is very important for you to make sure that you are getting these nutrients from the right sources. There are simple and complex carbohydrates. Simple carbohydrates are digested quickly by the body, and cause the blood sugar to spike. You want to make sure that you avoid consuming simple carbohydrates as much as possible. White bread, cookies, white rice, cake and sugary beverages are examples of simple carbohydrates.

Brown rice, brown pasta, vegetables and oatmeal are examples of foods that are high in complex carbohydrates. Those types of foods take longer to digest, and give your body the energy that it needs to sustain long exercise sessions

Your body utilizes fat during low-intensity exercise sessions. Fried and processed foods are sources of bad fat that should be consumed sparingly. Fish, walnuts, unsalted peanuts and flaxseed are examples of foods that are rich in good fat.

Protein helps the body build and repair muscle. There are complete and incomplete proteins. Incomplete proteins are lacking in one or more of the essential amino acids. Legumes, grains, and vegetables are sources of incomplete proteins. Complete proteins contain all of the essential amino acids. They are found in animal products.

Additionally, you may also want to consider drinking Gatorade after you exercise. Gatorade not only has protein and carbohydrates, but it also helps the body replenish the electrolytes that are lost through sweat. 

Again, if you follow this diet plan and exercise at least four times per week, you will be able to reach your goal within 10-20 weeks.

Protein is an essential nutrient, but it can be harmful in large amounts. If your boyfriend is taking a protein supplement three times per day, every day he is probably getting a lot more than the recommended intake of protein.


Please have your boyfriend consult his doctor regarding his protein intake.


Additionally, if your boyfriend has been experiencing soreness, insomnia and headaches, he may be overtraining. You should tell him to start working out upto 5 days a week so that his body can rest.

If you're trying to lose weight, aim to lose one or two pounds a week. Slow, steady weight loss is healthier and will be easier to maintain once you reach your target weight. If you are losing more than three or four pounds a week but don't want to lose the cardiovascular benefits of your workout, consider adding more healthy foods such as vegetables, whole grains and proteins to your diet.

You are exercising and eating right, so you are well on your way to reaching your goal weight. It is okay to have a “cheat” day every now and then, but you should try to stick to your diet as best as you can. If you stay on the right track, you should be able to reach your goal weight in about 5 months.

The word diet really just represents the food and nutrients that you take in. A diet isn't necessarily good or bad. For example one persons diet might consist of mostly saturated fat and sugar and another persons diet might consist of fruits, vegetables and lean proteins. A third persons diet might consist of a mix of those first two. So, in essence, one does not need to go 'on a diet' one just needs to improve the diet they are already consuming.

The latest buzz words are 'It's a lifestyle change not a diet'. That is really the correct idea. One must commit to changing their lifestyle in order to achieve optimal nutritional intake and thus optimal health and fitness. In order to achieve at this new diet lifestyle one must commit. Many people don't want to commit to eating healthier. So, they go on a diet thinking that this will be their answer and they will finally achieve their goals. But, if the commitment is lacking then no matter which 'diet' they choose they will inadvertently fall off the wagon, cheat or just not be able to stick to it. Without commitment ANY diet will be too hard. Unless you are ready you will not see the results you want. Once one is ready and committed than a diet per se is not needed. All that is needed is to make healthy dietary choices. Because, the benefits of making healthy dietary choices include weight loss, weight management, energy increase, decrease in many heart and health problems, increase in self confidence, decreased stress and an overall feeling of well being.