Question from Paul Suh: If my primary fitness goal is to reduce body fat vs. create muscle mass or increase max strength, how do i manage the balance of managing a daily caloric deficit with the potential of going catabolic vs anabolic. my trainer friends at the gym have suggested that i may be over training and therefore eating muscle mass for energy vs burning fat for energy?
Answer from Marissa Lippert, MS, RD: In order to decrease body fat without compromising lean mass…yes, you absolutely need to be consuming enough calories during the day – but it’s almost crucial you focus on the RIGHT TYPE of calories from actual real, whole foods (bye bye heavy duty protein bars). A balance btwn whole grains and good sources of carbs, lean protein (~100-120g per day is MORE than sufficient for the average male who’s training intensely), and fresh fruits and vegetables and of course, in moderation, healthy sources of fats like olive oil, natural peanut/almond butter & nuts, avocado, salmon/tuna etc. Giving your body the rest it requires in order to replenish glucose stores in the muscles and rebuild muscles is imperative, as you certainly know! Finally, remember to hydrate yourself properly, about 2-3 liters of water per day depending on exercise etc. give your body the optimal type of fuel and you’ll certainly see results.