A few questions.

M

mcdwg

0
I'm in the Marines and after thirteen years is is getting harder and harder to keep up with the height and weight standards. I'm almost at my max with body fat of about 20%.

My goal is to not worry about weight but focus on body fat. I want to get it down to around 15 16%.

Right now in my unit we are doing crossfit which focuses mostly on weight lifting so I think I'm on the right path. I'm also doing cardio every other day, i usually run no less than three miles for about 30 minutes, I'm taking whey protein after every workout and first thing in the morning. Trying to eat mostly helathy foods with concentration on proteins such as fish, lean meats, chicken breast.

I'm also working on my upper body strength focusing on shoulders and arms so I can do more pull ups.

I have read that nutrition is the most important aspect of losing body fat.

So far I have been training like this for about a month. I feel I'm gettng stronger but my question is how long will it take to start seeing significant loss of body fat. How long might take to get to 16%.

Should I take whey protein before going to bed as well?

Thank you
 
Maybe concerntrate more on what your eating if your wanting to cut back on body fat. Why are you taking whey protein for example? basicly if your body doesn't need it, it will store it as fat. If your body has not got enough calories, it will obtain those extra required calories from both your muscles and your body fat. So you have a careful balance where you need a calorie deficit (cutting back on food works much much better then exercise) whilst trying to maintain your muscles.

This is tricky as naturally you need a calorie deficit to lose weight and part of that weight loss will be muscle loss but to gain muscle you need extra calories and this is liable to also become fat gain.

Its tricky for everyone- but as far as the whey protein goes, if your thinking of taking in extra calories, you will gain weight. Though you need protein macros to gain muscle, this does not mean that if you intake protein you will automaticly gain muscle, it doesn't work like that! You need to cut back on calories whilst maintaining your stregnth training so your muscles are still being used and maintained.
 
Summer123,

Thank you for your response. I have cut my calories intake and increased protein. I watch what I eat more carefully but being in the Marines and in my current unit we are working out every single day whether it is bodybuilding or cardio and I was under the impression that whey protein when taken right after a workout it goes straight into the blood stream to start repairing the muscles so recovery can be faster.
 
Try cutting out your carbs in the eveining and doing some HIIT Cardio Training in the morning before breakfast, this will ramp up your metabolism for the rest of the day. Also make sure you are well hydrated. Here is a HIIT Workout:
 
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