About Andrew J. Mango Expertise Most any health and wellness question To include men and women's health.
Diet and supplement, training, and weight loss. Children's fitness.
Can't answer Medical Questions!
Experience 20 years
Education/Credentials BS Degree Exercise Physiology from Rutgers University. Currently, the director of the University of Medicine and Dentistry of New Jersey's health and wellness program.
Question i am 31 male and need to lose weight dr. said ok for me to work out can you give me a sample of what to eat for a day and what types of exercise should i start with.
Answer Greeting Andy,
Good hearing from you! All right let's get you into the best condition of your life. The weight needs to come down some. Although the doctor has a number, shoot for between 190 and 200Lbs. Three meals a day spaced four to six hours apart. 3,000 to 3,500 Kcals will be ideal. The diet needs to consist of healthy fats and in the right combination. Omega 3, 6, and 9. The omega 3's are key and have very good medicinal properties. Everyone, should be taking these regardless if they have health issues or not. The sixes and nines have a role in the absorption of the 3's so they are important as well. You'll get the 6's from oils like olive and flax seed oil. Here's what you do. Krill oil in the morning. Take 3 jewels on exercise days and only two on other days. At night before bed time take the cod liver oil in combination with either olive, coconut, or flax seed oils. Take them in equal proportion. The cod liver oil's dosage during this time of year is one tsp. per fifty pounds of body weight. So whatever that amounts to you take that many tsp. of the other oils that you choose. No soda, diet or otherwise, except as a treat. Nobody's diet is perfect but it should come darn close. Green and white tea is highly recommended. Have it during the day and after meals. Hot or iced. It's okay to add some sugar. Remember what I told you about processed foods. Remember what they are! Anything made to last or given a long shelf life and prepared to look presentable are processed foods. Our bodies are getting sick from the over indulgence of these foods. Carbohydrates needs to be limited as well. Presently, the allowance is 60% of the total Kcal intake. That's 1500 to 1750 calories of carbohydrates in your case.Beef, pork, and poultry are fine. Here's a though. Bacon is pork right? is it processed? Better believe it! A weekend treat only. Eggs are fine. In fact an egg a day is very good but! must be organic and range free. Do not cook with butter or pam. For low heat use extra virgin olive oil or for higher temperatures use the coconut oil. Do not eat the eggs scrambled. Keep the yolk intact. Eat fresh fruits and the fruit salad is very good. A combination of fresh pineapple, watermelon, cantaloupe, grapes, and honeydew is very nice. A salad should consist of a variety of greens and yellows and reds. The spinach leaf in combination with avocados is a good deal especially for men's health. Most people suffer from weight gain due to improper and inadequate diet and lack of exercise. Don't become another statistic. While I do believe that medicine is a necessary evil and does save lives, the fact of the matter is once on these drugs long term your health will decline! The best exercise by far is lifting weights. In a nutshell you need to overload the muscles. You are not expected to lift heavy and often in the beginning. The idea is to condition yourself then you will begin to take on a more aggressive fitness plan.Walking is a good plan but you'll need to make it a little more physical. Get some ankle and wrist weights. five pounders and eight pounders. A set of two pair for each weight. When you go for the walks put the five weight on your wrist and ankle. As you become conditioned we'll increase it. Are you familiar with the D
