Burn Fat, Fat Burning, Protein Carbohydrates, Diet Plans


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Maria asks…

what is the nutrition diet plan for P90x?

i hav just recently gotten p90x but i am not sure what i do for eating habits, can someone explain to me what i should doing (eating) for better health on the P90x diet?

admin answers:

You should be following the nutrition guide that came with the program. It is very detailed and explains everything and even includes recipes. It will help you to establish how many calories you need and how to break that down during the day.

If you purchased P90X through Beachbody, you have been assigned a coach who can help you out. If you did not order through Beachbody, you can make me your coach for free if you want. I am in my second round of P90X and know the nutrition plan pretty well.

Feel free to contact me if you have any questions.

Best of luck to you!

Linda asks…

Looking for a Diet (Nutrition) Plan for a 14-15 year old hockey athlete?

Very active. I know he needs to eat approx 3500-5000 calories, but wanted to know if there is any where that I can get actual daily meal plans that will help him. Thanks

admin answers:

I dont know how active this player is, but these is an adult one, 14-15 yr old boys are basicly man size anyway) :P.

Heres a rough anyway.

Breakfast

Breakfast must NEVER be SKIPPED. This meal should have an extra emphasis on complex carbohydrates to provide energy for the day’s activities following a 7-10 hour fasting sleep. If eating breakfast is not part of your routine, try to gradually increase the amount of food eaten until a full breakfast becomes habit.

(choose one option)
Whole-wheat cold cereal + milk (1% or skim) + toast + peanut butter + juice
Oatmeal + milk + fruit + yogurt
Eggs (2 yolk maximum) + whole-wheat toast + juice + yogurt
Pancakes + syrup + lean breakfast meat + juice
Muffins + yogurt + juice + fruit + milk
Bagels + low-fat cheese or lean meat or eggs + fruit + milk + juice
Blender meals (milk, yogurt, fruit, juice, skim milk powder)

Lunch

(choose one option)
2 lean meat sandwiches on whole-wheat + veggies + yogurt + low-fat cookies
2 slices of cheese/vegetable thick-crust pizza + juice + fruit
Whole-wheat lean meat sub + pretzels + milk + fruit
Chicken breast + rice + vegetables + low-fat ice cream
Kraft dinner (without butter) + vegetables + lean meat + juice

Dinner

You should plan and arrange dinner around the requirements of training and competition (i.e. A small pre-game meal OR a late post-exercise dinner). Vegetables and Carbohydrate side dishes should have a greater priority than in traditional meals.

(choose one option)
Whole-wheat pasta + lean meat + vegetables + ice-milk or sherbert
Steak + baked potato + corn + fruit + yogurt
Hamburger + juice + salad + potato
Fish + rice + vegetables + low-fat ice cream
Pork tenderloin + potatoes + vegetable + low-fat pudding
Chicken breast + whole-grain rice + soup + low-fat cookies
Chili + whole-wheat toast + milk + fruit salad

Donald asks…

I live in Sri Lanka. I have a bachelor degree in Nutrition and Diet. How could I apply to student visa to UK?

I would like to go to UK to upgrade my study in Nutrition and Diet. I need some advise on how to get the visa & How long will it take the process my application, how could I apply for the university& which one?
Please help me….

admin answers:

You have to apply to the university before you can get the visa,the visa usually last( if im right :S) the duration of the year.
Once you have recieved acceptance for the university then you can apply for a student visa.
I hope this particular uni can give u some idea and what the courses will be like
http://www.nottingham.ac.uk/biosciences/courses/master_of_nutrition.php

and here is the Visa website:

http://www.ukba.homeoffice.gov.uk/studyingintheuk/

Steven asks…

Diet/nutrition to heal fractures faster?

What diet or nutrition or herbs can a person take to heal fractures faster? I fractured my 4th & 5th metarcarpal bones – left hand after tripping over a metal rod.

admin answers:

I am an acupuncturist and am nationally board certified in Chinese herbs. There is a formula called Jin Gu Die Shang Wan or Great Mender Teapills (Mayway brand) that is designed to help facilitate healing. I have had a lot of success with it in my clinic. You should see a licensed acupuncturist to get an evaluation but both herbs and acupuncture would be a great idea. Sorry about the fall!

Donna asks…

Is there a diet / nutrition web site were you can specify your medical problem and get a diet that will work?

Problems such as hypertension (i.e. low sodium diet), wheat allergies, need to eat fewer sweets and carbs, etc.

admin answers:

Sort of. A raw food/ living foods diet usually helps with a wide range of problems. There are many websites about this. Also check out this site:

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Significant Dieting Tips


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Lisa asks…

Are there really any significant dieting tips or styles you have succeeded with?

I am looking to lose about 20 pounds, and I was wondering if anybody had any specific dieting tips, shortcuts, or suggestions. Or even a suggestion on some simple/affordable decent home workout equipment.

Thanks!! 🙂

admin answers:

Only people that like to fail look for shortcuts. I have never met anyone who has successfully taken the weight off and kept it off that used a shortcut, it just does not work. So the the idea of a shortcut out of your head.

Tips:
1. Stop eating so much, I dont care if its a “healthy” food, it does not matter. You should only concern yourself with calories. You want a low calorie diet, try 1200 calories a day

2. If your not writing everything your eating and how much and how many calories, your lying to yourself. You are having way more calories than you think you are having. Its that simple. You may think your having 1200 calories a day, but your really probably having more than 1500 if your not writing it down.

3. Goto calorieking.com and look up everything you eat, how many calories, and how much a serving is

4. A serving of cereal does not mean a whole bowl of cereal, same goes for any other food. LOOK AT THE BOX FOR SERVING SIZE

4. Stop eating out

5. Exercise everyday. No baby stuff, no walking on the treadmill. Don’t be a big baby like almost everyone on yahoo answers. Hard work shows results, not being lazy. You should workout with weights 45 minutes a day and then do cardio for 45 minutes right after and NO WALKING, JOG AT LEAST.

6. You can never in your lift go back to your crappy diet that you are following right now. You are on a diet for the rest of your life.

7. You are to exercise at least 3x a week for the rest of your life

8. Forget the home equipment, dont be lazy. Get out the house and goto the gym. I do not know a single person that has seen decent results from home. Only lazy people want to workout at home. Is it really going to kill you to jump into your car and drive to the gym??? This may be your main problem

9. Do not waste your time with situps or other ab exercises. Anyone who told you or thinks that ab exercises will make your stomach flat is a fool. Diet and exercise make your stomach flat, not ab exercises. Ab exercises build abs, not cause you to lose the fat over your abs. Look up “spot reduction” and you will see there is no such thing.

10. Lose all your fat or overweight friends. They are the reason you are overweight. They do not want you to lose weight, they don’t want you to be successful. They are going to sabotage you anyway they can. Intentionally or not, they do not want to be fat and see you thin. They will keep you fat. Fat people are your enemies, they do not want to see you successful

Sandra asks…

What diet/workout tips do you have to become thinner, more lean?

I don’t want to gain muscle, I have huge thighs. I am just trying to slim down. What workout/diet tips do you reccomend?

admin answers:

Aerobics + diet.

Jenny asks…

Do you need great diet and health tips and good exercise techniques?

www.twitter.com/kevin_burgos

if you need great diet tips and good exercise techniques follow me on twitter www.twitter.com/kevin_burgos ill respond back if you need personal help. I am trying to make the world healthier since I used to be overweight and now I am living happy being healthy and I want other people to feel the same way I do.

admin answers:

No thanks .

Steven asks…

5’10 weigh 117 lbs, if i diet, how many calories should i take in daily? DIETING TIPS?

14 years old.
please answer my question, nothing else is necessary.
all i want are answers
STOP SAYING STUPID THINGS TO GET YOUR SELVES POINTS.

admin answers:

5’10” and 117 pounds! Wow a beast of your stature should not eat more than 600 calories a day. I don’t think you’ll be tolerable to public until you weigh about 72 pounds.

Donald asks…

What can I do to put on 20 pounds of pure muscle in several months? diet tips and workout tips?

I am looking for an extremely specific routine was exact details. Exact things in the gym and diet tips. I want a program where i don’t have to go in the gym that much because tennis takes up a huge portion of my life and i also have fitness for tennis. I want to get noticeably big and muscular but i also want to continue to work on my tennis with the same intensity. Please help!

admin answers:

Max, you’re probably not ready to hear this, but maximizing your life equation for anabolism will necessarily deprecate your tennis training because tennis is a highly aerobic, cardio-intense activity that is also fairly catabolic. In other words, your intense tennis activities will continue to inhibit your muscle growth until you’re ready to take muscle growth more seriously than tennis.

Having said that, there are plenty of variables left in the equation that you can work with despite your massively inhibiting tennis habit. Have a look at the recent clinical evidence on diet and technique for muscle hypertrophy/anabolism.

1) Take 3g of GABA at least once per day. Http://www.ncbi.nlm.nih.gov/pubmed/18091016 – 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation – http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts – make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don’t let your baseline blood sugar trough while you’re recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won’t grow much muscle while drinking it. Http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. “Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks.”
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
8) Learn the basics of training if you haven’t already—http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm—and learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on “the big three”: squats, deadlifts and bench press, for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results.

Good luck, and remember that serving the two masters of tennis and muscle hypertrophy is not ideal.

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Am i becoming anorexic?


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Nancy asks…

Am i becoming anorexic? Please Help!?

I just wanted to know if i am starting to develop an eating disorder or not.
I am 5’6, 15 and weigh around 126lbs. I have lost 5lbs in the last few weeks. I want to be 90lbs desperately. I keep track of my calories in an online food diary and try my hardest to stick to under 800-1000 calories a day however i usually end up going around the 1150 calorie mark. I keep a journal filled with quotes, meal/diet plans, skinny models, self hate letters and more. There is also a powerpoint presentation on my laptop which i look at and update often. It is filled with diet rules, more photos, my weight loss goal and history, pro ana website addresses, diary entries and more. I hate my body and see fat a lot of the time. It’s like there is two voices inside my head, one telling me not to eat, to lose 36lbs and be the skinniest person ever, and another one telling me you have to eat, your beautiful and healthy already. I also sort of want to be anorexic, i know that is cruel and horrible to say, but its true. I want to be hospitalized for anorexia because then i will have reached an enormous goal and i will be the envy of other girls. I weigh my self at least 2 or 3 times a day, and i am heart broken if my weight has gone up. I read and memorize nutrition labels, and have lists of safe foods and unsafe foods. I try not to eat much at school, but my friends will ask my why, i make up excuses, but i can’t do that all the time. No matter what i eat, i feel guilty. My friends think i am sad all the time now as well. I guess i am sadder than i used to be, but i am happier at home. I am EXHAUSTED ALL THE TIME and feel like i have no energy, even though i get about 9hrs sleep a night. But that might just be because i am a teenager. I don’t know what to do. I can’t speak to anyone, because i don’t think they will take me seriously. I mean, i’m still a perfectly normal weight. Please Help!!!

admin answers:

You kind of are. I almost became an anorexic because i hated how i looked and trust me it is HORRIBLE!. It is all you think about and it just takes your life away. You are always tired because you are not eating enough. You have to have at laest 1200 calories a day for your body to function properly. I will put some tips on here that are good for your body.

Here are some little tips but you haveeee to remember that weight loss doesnt happen overnight and to not push it.

Try to limit pasta and white bread intake.

If you want something sweet, then try grapes and strawberries. You may be thinking ughh i have heard that a thousand times but it can really take that craving away.

At night turn your fan on or leave a window open. If you are a little cold, then your matabolism gets higher and you burn more calories because your body is working harder to keep you warm.

Help out around the house. Keeps you moving and burns calories.

Switch regular chips for baked chips. To me they taste better and they have less fat and stuff

fruit smoothies with not a lot of sugar……..mmmmmmm

at every meal dont drink ice cold water. Drink room temperature water. Cold water can stretch you stomach and then you will eat more.

Take a sip of water after every bite. It feels u up a whole lot more and it tricks ur body into thinking it is food. And also water can stop some fat from being absorbed.

CHEW GUM ALL THE TIME! I hear if u r an extreme gum chewer you can lose up to 11 pounds a year. Go for the sugarfree kind. And stride has a new kind that can change flavors so you dont get bored!

At parties dont walk around the food table. Party foods are extremely unhealthy.

Dont drink soda. Not even diet. Ask urself. Do i really need that?

Try kashi bars and fiber one bars. Fiber is a good thing to have when u are trying to lose weight. It helps you to lose.

Eat lots of fruit and vegetables. Cold fruit tastes AMAZING after a good workout when you are hot and sweaty.

When you eat salad try to avoid lots of cheese and dont eat any crutons. They are loaded with calories.

Swap ranch to italian dressing or vinagrette

dont get tricked by those fruit juices that claim they have real fruit in them. For instance, an orange has three grams of fiber so why doesnt orange juice have any?

Laugh every chance you can. Every time you laugh u burn a small amount of calories (2-5)

if u are DYING for chocolate then try chocolate covered seeds, some hersheys dark chocolate kisses( 20 cals. Each), or dip some strawberries in melted dark chocolate.
( dark chocolate may taste bad but it is better for you and has all kind of anioxidants)

the way your friends eat around you can influence how you eat, for example if they are all eating burgers and you just gonna sit there and eat vegetables? So be careful

ditch iceberg lettuce for romaine ( it has more nutrients )

it is getting hotter outside so go swimming. Swimming laps is GREATTT for losing weight

i hope these helped you and other out there. Good luck!

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