Hello, I currently use dotFIT's Pre/Post Workout Formula and Meal Replacement in chocolate. I use this as a meal replacement every morning at 10:30 while I'm at work. I add one banana to the supplement when I drink it. Additionally, I take ThermAccel every morning. My question is: should I be using this as a Pre/Post workout shake instead? I am very confused about whether or not I would benefit from drinking a shake before the gym, or right after the gym. I am 5'8" and my fitness goal is to lose 22lbs. I am striving for a very defined physique. I am not concentrating on getting bigger muscles. Could you please provide guidance on how I can best utilize the chocolate shake? I'm open to other suggestions for dotFIT products as well. I get confused when it comes time to talk about creatine and whey. Are those shakes I should be taking as well? Please advise, thank you so much!

Answer:

Thanks for the questions. Sorry for your confusion. Since body fat loss seems to be your primary goal we need to make sure your diet is in line with your goal. Therefore, you should use the dotFIT program, see below. Additionally, I have placed a common supplement program below that we give dieters and exercisers with your goal (you can use your Pre & Post and Meal Replacement Formula in place of LeanMR if you would like). You’ll see we have given you AminoBoostXXL for your extreme low calorie before and after workout drink to help maximize results in preserving lean body mass (LBM). To help with controlling appetite and slightly boost metabolism, continui using ThermAccel.
Good luck with all and have a great day!

Using the dotFIT program

If a club visit or personal training is not a viable option, you can receive all your diet, supplement and weight loss (or muscle gain) needs online from the dotFIT program. Go to the dotFIT home page and log in (using the icon in far upper right corner) and you will come to this page: http://www.dotfit.com/new-user-register (You may just click this link for now). From there simply follow instructions creating your program and setting your goal. The dotFIT program will give you the meal plan outline and multiple meal plans (you can alter as desired) with the proper calories and nutrition to get started, track intake and monitor results. It will also give you your supplement recommendations and exactly how to use them (I also placed a simple supplement program below). Every week when you enter your weight and/or bodyfat, the program will tell you what to do until you reach your goal. There is also a complete exercise program you can use to create the proper program to accomplish your goal – and again, just answer the simple questions and your exercise program will be created. However, if possible, we recommend one of our trainers to help you get started. On the dotFIT website you’ll also see a category called “Learn” where you will find many frequently asked questions and answers: https://www.dotfit.com/learn

Weight/Fat Loss & Health Supplement Program    https://www.dotfit.com/Store

Daily:
•    dotFIT, Women’s or Over50 Multivitamin & Mineral, depending on age (see directions)
o    Take as directed with meals
•    LeanMR (or Pre & Post and Meal Replacement Formula)
o    Use as directed within daily meal planning (see below) and to make sure you get ~1gm of protein per pound of lean body mass (or weight if not overweight) daily from all sources divided 4-5 times daily
o    Can also be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
As needed
•    Super Calcium
o    Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food intake    
           - Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
•    SuperOmega 3
o    Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
Workout days
•    AminoBoostXXL
o    Take 1-scoop ~5-10min before and may continue to drink during workout
o    Take 1 scoop immediately following workout

Meal Replacement Integration

Weight loss phase:
•    Meal Replacements (MRs) generally supply two small meals a day and allow freedom of choice from traditional foods for the remaining allotted foods/calories. Therefore, use as two small meals within any calorie restricted meal plan of 4-5 meals since it's been shown that frequent small meals are better for weight loss than fewer larger ones especially as it relates to satiety, preservation of lean body mass (LBM) and energy levels
o    Get LeanMR recipes here: https://www.dotfit.com/category-cid-1868.html
Maintenance phase
•    Continue to consume 4-5 small meals daily within caloric allotment that include 2 MRs for convenience and to help ensure overall diet quality while reducing food costs
You can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes: https://www.dotfit.com/learn/recipes


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