Q: I weigh around 215 right now. I’m pretty active,
and I have ro c k - h a rd legs, but I need a better upper
b o d y. If I want to maintain a fit 190-to-200-pound
bodyweight, should I try to drop all 25 pounds to 190
and then build the muscle, or should I just drop 10 to
15 pounds and use weight training to replace the fat
with lean muscle? I want to be a fairly ripped 190.
A:First, you shouldn’t be so hung up on weighing a certain
amount. In fact, you probably shouldn’t weigh yourself. Go by
how you look (take photos, as we suggest in Chapter 3). If
you’re losing notches on your belt, you’re losing fat.
When you lose fat and gain muscle, you redistribute your
weight. In other words, you’ll look completely diff e rent if you
lose 10 pounds of fat and add 10 pounds of muscle, but you’ll
weigh exactly the same. Think about that, and let it sink in. Step
away from the scale!
Concentrate on working out hard, being consistent and
keeping your eating relatively clean. You’ll be amazed at the
changes your body will make.
Q: I can only make it to the gym three days per
week. Should may diet be the same on the days I don’t
train, or should I reduce my calories somehow?
A : On no n wo rk o u t da y s y ou sh ou l d e li m ina te y o ur
postworkout drink (fast carbs and fast protein) and substitute
either a meal replacement or a lower-carb meal, such as those
lis t ed o n p ag e 4 2 i n X- t re me L e an Me al O pt io n s. T ha t
substitution meal should be about 350 calories and contain no
more than 20 grams of carbs. That should put your carb intake
on your nonworkout days at just over 100 grams. That amount
will keep your muscle re c o v e ry and glycogen re p l e n i s h m e n t
moving forward and provide enough carbs for healthy body and
brain function.
By the way, if you can only make it to the gym three days a
week, try to do some medium-intensity cardio, like fast walking,
on those nonworkout days.