A small setback...

Well...I got hurt today, I will have to fill everyone in on what happened very soon. However, I am going to be seeing our good friends at Plaza Physical Therapy to rehab as quickly as I can.

Overall, the program has been going really really well. I have attached my latest progress chart to this message so you can check it out. Also, check out Scott Herkes Max Muscle Tip #2 below as well.

Updated Progress Chart

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Weight loss tip #2

Whether you are trying to lose body fat or put on lean muscle, protein should be a key consideration. Most people don’t get enough protein in their diet. This is true especially when people are involved in a training program to help them get in better shape and lose some weight. When you consider the typical American diet it goes something like this: BREAKFAST - a bowl of cereal, some orange juice, coffee and maybe a banana; MID MORNING SNACK? – a bagel or piece of fruit; LUNCH – hopefully not just a salad… we are “dieting” right? Anyway, hopefully you see my point. Not much protein. Somehow as the knowledge about what we should or shouldn’t eat has evolved, we have gotten away from butter, eggs, and many kinds of meat with the idea that all of these contain fat. After years of banning butter in many households because it was viewed as unhealthy, and margarine seemed to be the better choice, the pendulum has now swung back and hydrogenated oils are deemed as potentially even more unhealthy. So butter may be a better choice “in moderation” and to add flavor. Eggs were also on the bad list as cholesterol became the villain. Now it seems that eggs may not be so bad “in moderation” and they actually contain some great nutrients that our bodies need. And so it goes. But the typical American, who is involved in a training program, doesn’t get enough protein. We recommend a starting point of 1 gram of protein per pound of body weight for most people. This can be adjusted to 1 gram of protein per pound of “lean” body weight for people who have quite a bit of body fat. If you have never eaten 5 or 6 meals per day and incorporated adequate protein into each one of those meals, I think you will be shocked at how much better you will feel and how much body fat you will lose. Yes, you have to eat to lose body fat. And you have to get enough protein to support muscle. If you would like a free body fat assessment and a nutritional consultation to help you get off to a good start, please call Max Muscle Sports Nutrition and ask for Scott or Karen. We are certified in Sports Nutrition and we work with men and women every day who are trying to lose that dreaded middle age spread. Call 563-355-4444 or cell 309-235-7336.