Hello, Dr. Clyde, this is Emmanuel. I recently attended your seminar at UC Berkeley with the NROTC, there were a couple of questions I forgot to ask you, so I'm back again. I have this main goal in mind: I would like to lose body fat percentage, and at the same time gain muscle mass, so that I can keep the same body weight, while gaining strength. How would I go about doing that? And is it healthy to have a goal to have a lower body fat percentage? I don't know what percentage I am right now, but I would estimate that it would probably be somewhere in the 10-13% area. In addition, what would be the most health body percentage to be at? I'm currently around 150 lbs.
Hello Emmanuel, The minimum body fat that is healthy for each person will vary, so targetting a specific body level is less realistic than simply minimizing natural body fat accumulation by increasing muscle fueling. The more insulin sensitive you are the more the calories you eat will go to muscle and the less they will go to body fat. Trying to force body fat to be lower than occurs naturally through that process will only starve your muscles at the same time. Getting muscle to win the competition with fat for the calories that you eat is done by the "Bucket Brigade" method that I described in detail in the seminar you attended. Please see the "downloads" page of my web site www.DrClydeWilson.com where I have my entire diet plan described in detail as well as an abreviated version specifically for athletes ("sports nutrition in a nutshell"). The bottom line is to decrease meal digestion rate and increase muscle fueling rate, both of which are achieved by including vegetables, unsaturated fat, coarse whole grains, and moderate levels of protein in each meal.