Omega 3, Sesamin & Green tea - How much to take?

[Anastasios]

Hello,

I am trying to loose body fat. I go to the gym 4-5 times a week and include lots of weight training and cardio in my work outs. The problem is I am gaining muscle but still have a thin layer of fat on my body that just wont shift..

After reading about taking Omega 3, sesamin and green tea to help shift fat, I thought I would try this, and have now ordered all of them.

I would like to know how much of each I should take, and when ( I eat 3 meals a day ) with occasional snacks between meals (usually just an apple).

Any help will be much appreciated.

Thank you

[Bison]

Quote

The problem is I am gaining muscle but still have a thin layer of fat on my body that just wont shift..

If this is true then I'd say your problem is almost certainly down to your calorie intake, it's too high.

Omega-3 in general can be anywhere between 10g-20g the heavier you are and the higher your fat intake then the higher in proportion your Omega-3 intake should be.

Green tea. I'd say between 1000mg-500mg in the morning. I also like to take 500mg pre workout.

[Anastasios]

(I currently weigh 90kg) I am trying to keep my calories to bare minimum, i eat a bowl of fruit and fibre for breakfast, chicken breast and salad for lunch, and then a tuna salad for dinner, or similar... and i'm not seeing results in fat loss, but have only been on this diet for a few weeks now, im hoping i will start to see results soon.

Could you tell me how much i should take as in caps for omega 3 & sesamin, and tablets for green tea. I am also thinking about taking alcar, so how should I add this to my diet?

Thanks

[Bison]

Quote

(I currently weigh 90kg) I am trying to keep my calories to bare minimum, i eat a bowl of fruit and fibre for breakfast, chicken breast and salad for lunch, and then a tuna salad for dinner, or similar... and i'm not seeing results in fat loss, but have only been on this diet for a few weeks now, im hoping i will start to see results soon.

Could you tell me how much i should take as in caps for omega 3 & sesamin, and tablets for green tea. I am also thinking about taking alcar, so how should I add this to my diet?

Thanks

For a guy who weighs 90kg you simply aren't eating enough mate.

You need to do some reading up, there's plenty about diets, etc on these forums. Supplements won't really do you much good here. If you aren't losing weight then your metabolism has probably slowed right down, there's no way you're building muscle as you claimed in your original post. I suspect you are actually losing bodyfat as this can make it seem like you're growing as the muscles become more defined.

Omega-3 for your bodyweight I'd say about 15g-20g but you really need to introduce some fats into your diet as you simply aren't eating any! This is VERY bad, so eat some.

ALCAR can be taken in doses of 1g-1.5g along with some Green Tea (about 500mg-1000mg) I don't rate it personally.

Seriously though as I said do some reading up, it sounds like you're looking for a magic pill and there aren't any. Bad diet = no results.

[Bison]

Have a look at this thread for starters on fats: http://forum.myprotein.co.uk/showthread.php?t=10344

[daffy]

Your body needs fat to sustain itself. If you cut out fat, and your body needs it, then your body is likely to try and hang on to fat because it is in such short supply. What you need to do, is to increase your fat intake to counteract this.
Do not fall into the trap that if you eat fat, you will get fat - that just simply is not true. If you're used to eating low fat, then this will take some getting used to.

On the subject of your calorie intake, I'd agree it does look low. This is dangerous because your body will slow itself down, as it believes food is scarce, and it's primary instinct is to survive. If the calories in aren't enough, then your body will use a combination of your muscles and fat for fuel, which is less than ideal. I would suggest working out how many calories you need to it to sustain your bodyweight and activity levels (there are various formulas on this website) and then slowly increase your calories week by week until you get to the desired level. After that, just keep on doing what you are currently doing, get to the gym, exercise, eat well. When you hit a sticking point, because you are eating more calories already, you will have much more room for manouvre in cutting calories than you do currently.

Have a look at the fat loss article on the front page, lots of useful information in there. I'd also suggest you cut out the cardio for now, and use it later when you hit a sticking point in your fat loss. If you use it now, you won't have any weapons to use when fat loss stalls.

[Anastasios]

OK thanks for the advice guys... so i need to eat more fat in order to loose fat...

So how does this sound for a typical day.

Meal one..

Fruit and fibre cereal with milk

Snack one..

Fruit with Almonds

Meal two..

Home made beef burgers
Salad with olive oil

Snack two

Fruit with almonds

Meal three..

Oily fish (mackrel)
Salad with olive oil

[Bison]

Better. Are you interested in building muscle at all or is your aim purely fatloss?

[Anastasios]

I want to build muscle, I used to be quite skinny, but have alot of flab if u know what i mean. For the last 2 years I managed to change my build and add around 2 stones of muscle. My main goals at the moment are to loose fat, so my muscles become more defined and I can see my abs. Then I would like to concentrate on getting bigger.