GonzoStyle Wrote:eat 6 tiny meals a day and work out 5 days a week. But finding the propery nutrition and how to work out properly are not easy. getting the right mix of foods and knowing how to work out take a while to figure out.

I keep it to 50% carbs, 40% protein, & 10% fat. The fat I get mainly from fish oil, which has omega-3 fatty acid. Plus the main thing is to eat every 2-3 hours and eat small meals. So instead of a 16 oz steak, you have a 3 oz piece of meat.

Plus more cardio than weights when tryin to drop pounds but do cardio after lifting weights. Work 1-2 major body parts a day and only once a week, give them time to recoup. Do not overwork because then you are actually doing your body harm. So work legs and chest one day, then rest the next day, then do arms and back, etc. so work out 3 days a week with weights and do cardio everyday, cause thats what actually burns fat. But make sure you get protein in your after and before you do cardio because cardio burns fat but also burns your muscle tissue and protein is the building block of muscle.

Also when doing cardio, try High Impact Training, it worked well for me. Meaning do 2 minutes at a normal pace but obviously keeping your heart rate up, so work at say 50% effort and then do 30 seconds at a very vigorous effort, then cycle. Your cardio should be no less than 20 minutes and needs to be uninterupted. So aerobics are not actually cardio, because theres a lot of stopping and starting. Plus theres a lot of upper body work.

I do treadmill, then ski machine, then I job, one day I bike and the other day I do the step machine.

20 mins minimum but no more than 45 mins and weights should be no more than 30 mins or so. Do enough weight where you get exhausted after 8 reps. Dont do something that you can lift 12-15 times, because you're not bursting the muscle. If you wanna just tone, then do low weight and high reps. If you wanna build the muscle, then do low rep and high weight.

But muscle is pointless if its covered with fat. So I am mainly concentrating on cardio to actually lose the fat. I do the weights to prevent loose skin when I do drop the tonnage, so the muscle under the fat is developing as the fat is decreasing. But fat doesnt turn magically into muscle, you lose fat and build muscle.

As far as foods go, I eat mainly fish, egg whites and beans for protein.

for carbs, I go with low carb bread once in a while but mainly brown rice and whole grain cereals.

green veggies only, broccoli is best.

citruis fruits are the best cause they burn fat, but berries are good too. Apples not so good but ok.

Keep dairy low, but cottage cheese is high in protein and low in fat, if you get the low fat of course. And milk is great.

as for fats, go with the fish oil or flaxseed oil.

use the six food groups and you are set.

I use <!-- m --><a class="postlink" href="http://www.fitday.com/">http://www.fitday.com/</a><!-- m --> to track what I am eating.

You need to burn 3,500 calories to lose 1 pound. So if you cut your calorie intake by 500 calories a day, you can lose a pound a week. If you work out and burn another 500 calories in the gym, thats 2 pounds a week. Also naturally I have a lot of fat to loose so I drop weight quicker at first, cause I dramatically cut my calorie intake, probably by 200%.

GonzoStyle Wrote:eat 6 tiny meals a day and work out 5 days a week. But finding the propery nutrition and how to work out properly are not easy. getting the right mix of foods and knowing how to work out take a while to figure out.

I keep it to 50% carbs, 40% protein, & 10% fat. The fat I get mainly from fish oil, which has omega-3 fatty acid. Plus the main thing is to eat every 2-3 hours and eat small meals. So instead of a 16 oz steak, you have a 3 oz piece of meat.

Plus more cardio than weights when tryin to drop pounds but do cardio after lifting weights. Work 1-2 major body parts a day and only once a week, give them time to recoup. Do not overwork because then you are actually doing your body harm. So work legs and chest one day, then rest the next day, then do arms and back, etc. so work out 3 days a week with weights and do cardio everyday, cause thats what actually burns fat. But make sure you get protein in your after and before you do cardio because cardio burns fat but also burns your muscle tissue and protein is the building block of muscle.

Also when doing cardio, try High Impact Training, it worked well for me. Meaning do 2 minutes at a normal pace but obviously keeping your heart rate up, so work at say 50% effort and then do 30 seconds at a very vigorous effort, then cycle. Your cardio should be no less than 20 minutes and needs to be uninterupted. So aerobics are not actually cardio, because theres a lot of stopping and starting. Plus theres a lot of upper body work.

I do treadmill, then ski machine, then I job, one day I bike and the other day I do the step machine.

20 mins minimum but no more than 45 mins and weights should be no more than 30 mins or so. Do enough weight where you get exhausted after 8 reps. Dont do something that you can lift 12-15 times, because you're not bursting the muscle. If you wanna just tone, then do low weight and high reps. If you wanna build the muscle, then do low rep and high weight.

But muscle is pointless if its covered with fat. So I am mainly concentrating on cardio to actually lose the fat. I do the weights to prevent loose skin when I do drop the tonnage, so the muscle under the fat is developing as the fat is decreasing. But fat doesnt turn magically into muscle, you lose fat and build muscle.

As far as foods go, I eat mainly fish, egg whites and beans for protein.

for carbs, I go with low carb bread once in a while but mainly brown rice and whole grain cereals.

green veggies only, broccoli is best.

citruis fruits are the best cause they burn fat, but berries are good too. Apples not so good but ok.

Keep dairy low, but cottage cheese is high in protein and low in fat, if you get the low fat of course. And milk is great.

as for fats, go with the fish oil or flaxseed oil.

use the six food groups and you are set.

I use <!-- m --><a class="postlink" href="http://www.fitday.com/">http://www.fitday.com/</a><!-- m --> to track what I am eating.

You need to burn 3,500 calories to lose 1 pound. So if you cut your calorie intake by 500 calories a day, you can lose a pound a week. If you work out and burn another 500 calories in the gym, thats 2 pounds a week. Also naturally I have a lot of fat to loose so I drop weight quicker at first, cause I dramatically cut my calorie intake, probably by 200%.

Ken'sPen Wrote:

GonzoStyle Wrote:eat 6 tiny meals a day and work out 5 days a week. But finding the propery nutrition and how to work out properly are not easy. getting the right mix of foods and knowing how to work out take a while to figure out.

I keep it to 50% carbs, 40% protein, & 10% fat. The fat I get mainly from fish oil, which has omega-3 fatty acid. Plus the main thing is to eat every 2-3 hours and eat small meals. So instead of a 16 oz steak, you have a 3 oz piece of meat.

Plus more cardio than weights when tryin to drop pounds but do cardio after lifting weights. Work 1-2 major body parts a day and only once a week, give them time to recoup. Do not overwork because then you are actually doing your body harm. So work legs and chest one day, then rest the next day, then do arms and back, etc. so work out 3 days a week with weights and do cardio everyday, cause thats what actually burns fat. But make sure you get protein in your after and before you do cardio because cardio burns fat but also burns your muscle tissue and protein is the building block of muscle.

Also when doing cardio, try High Impact Training, it worked well for me. Meaning do 2 minutes at a normal pace but obviously keeping your heart rate up, so work at say 50% effort and then do 30 seconds at a very vigorous effort, then cycle. Your cardio should be no less than 20 minutes and needs to be uninterupted. So aerobics are not actually cardio, because theres a lot of stopping and starting. Plus theres a lot of upper body work.

I do treadmill, then ski machine, then I job, one day I bike and the other day I do the step machine.

20 mins minimum but no more than 45 mins and weights should be no more than 30 mins or so. Do enough weight where you get exhausted after 8 reps. Dont do something that you can lift 12-15 times, because you're not bursting the muscle. If you wanna just tone, then do low weight and high reps. If you wanna build the muscle, then do low rep and high weight.

But muscle is pointless if its covered with fat. So I am mainly concentrating on cardio to actually lose the fat. I do the weights to prevent loose skin when I do drop the tonnage, so the muscle under the fat is developing as the fat is decreasing. But fat doesnt turn magically into muscle, you lose fat and build muscle.

As far as foods go, I eat mainly fish, egg whites and beans for protein.

for carbs, I go with low carb bread once in a while but mainly brown rice and whole grain cereals.

green veggies only, broccoli is best.

citruis fruits are the best cause they burn fat, but berries are good too. Apples not so good but ok.

Keep dairy low, but cottage cheese is high in protein and low in fat, if you get the low fat of course. And milk is great.

as for fats, go with the fish oil or flaxseed oil.

use the six food groups and you are set.

I use <!-- m --><a class="postlink" href="http://www.fitday.com/">http://www.fitday.com/</a><!-- m --> to track what I am eating.

You need to burn 3,500 calories to lose 1 pound. So if you cut your calorie intake by 500 calories a day, you can lose a pound a week. If you work out and burn another 500 calories in the gym, thats 2 pounds a week. Also naturally I have a lot of fat to loose so I drop weight quicker at first, cause I dramatically cut my calorie intake, probably by 200%.

did anybody care enough about his life to read this?