AboutRegan Case Expertise I can answer any general fitness questions related to weight loss, strength training, lifestyle and weight management, and pre- and post-natal fitness. I also have experience working with post-rehab patients on recovering shoulder, knee and back injuries, and work with senior citizens to improve balance, strength, coordination and prevent falls. I have worked with osteoporosis/osteopenia patients and other special cases directly referred to me from local area Doctors.
Experience ACE (American Council on Exercise) Certified Personal Trainer, training since 2005. Co-founder/Owner of Studio One to One in Alpharetta, GA. I currently write an ongoing fitness article for Around Town Magazine. Please visit us at www.studio-onetoone.com.
Organizations IDEA Fitness Member, American Council on Exercise.
Publications Around Town Magazine, Milton Herald
Education/Credentials ACE-Certified Personal Trainer, AHA Heartsaver CPR & AED Certified. Continuing education in Pre- and Post-Natal Fitness, and Lifestyle & Weight Management.
Awards and Honors 2008 Readers' Choice Award for Best Health/Fitness Center - Around Town Magazine.
Expert: Regan Case Date: 5/5/2008 Subject: Added some gut
Question Been lifting now for almost two years, and have made good progress. But I changed my routine for a while to the Bill starr 5x5 and while I was doing that I increased my intake. I have always been told that you must eat more when doing "" power lifting programs. Well the program has run its coarse and I have added a bit of gut. I was wondering how much protein my body requires in order to maintain the muscle i have added while allowing me to work on gut reduction. Currently I am taking about 2-3 servings of y protein mix a day. It has 240 cal 2 fat 2 carb and 48 pro. So I have been using it as a meal replacement. and with moderate size healthy meals.
I lift 4 days a week 2 on 1 cardio 2 on then 2 off.
I want to keep what i have gained muscle wise but loose the extra fat
Any help would be great
Answer Hi Michael! Not knowing your current weight, it's hard to definitively tell you exactly how much protein you should be eating. The general rule of thumb is about 1.5 grams per pound of body weight per day, for your goals. I'm quite certain your intake is adequate, especially with your two supplemental shakes a day. Your focus to lose the "gut" should be on increasing your cardio sessions. Aim for 2-3 days of cardio per week along with your lifting schedule, and be sure you're working at an intensity so you can perform this cardio for 30-45 min. per session. Nutritionally speaking, make sure your other moderate-sized healthy meals are full of nutrient-dense whole foods, and not too many carbs--especially the unhealthy refined ones. Keep up the hard work, make these minor changes and I'm sure the gut will be gone in no time!
