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  • That depends on what your BMI is.
    in Protein Comment by ccf_trainer May 2014
  • Everyone cheats on their diet once in a while, even the cleanest eaters will have that moment. I'm proud to say that I have reduced my body fat percentage from 13% to 5%, and in the six months it took me to drop the body fat percentage, I have been very strict to my diet, so one day I decided to go crazy and have pizza…
  • Weight training IS strength training, but there are many different methods of strength training you can do. There's intervals, power, endurance, resistance, plyo, kettlebell, bodyweight...the list goes on. I think the perfect thing for you, if you want to lose the body fat, would be to get into crossfit. Find a good…
  • You're not alone. Many people have this issue, and believe it or not, I've had this issue myself, even though I never really needed to lose weight (only gain weight). The problem is you're retaining water. It's not really fat. If you're consuming foods with lots of sodium, that's the effect it will have. There are many…
  • I've put a lot of thought into a response for this one... For your meals, assuming you are eating the right meals, your dinner should be the largest meal, and consumed two hours before bed. If you are eating the right things (lean meats, good carbs, fiber), it really doesn't matter how many calories you consume during each…
  • Eat, eat, and eat. Seriously, you must eat 5 meals per day, or every 3 hours. That's three meals, and 2 or 3 snacks. Make sure you're eating the right foods as well. Don't worry so much about the calories or that will have you obsessing.
  • If you are not into eating meat, he needs to understand that. He can't force you to eat meat. He needs to work with you to find the healthiest way to get the nutrition you need. I don't know if he realizes this, but there are other ways to get protein. He is right about one thing. Lifting will help you get there. When you…
  • Drinking coffee has its health benefits, and it also has its share of health problems, such as anxiety, increased blood pressure, and depleted calcium and iron levels (specifically in women). Tea is good if there is no sugar in it. I recommend Agave Nectar because it's naturally sweetened, and healthier than honey. Diet…
  • Your macros look fine. It really depends on what you could be consuming for your macros. What you're eating can make a difference. Example: Types of breads, how much fats you're consuming, if you're eating enough of the good carbs, etc. Keep in mind that it takes longer to bulk up, and it's a lot more challenging, than it…
  • Normally, I don't reply to many posts, but WHAT ARE YOU TALKING ABOUT???
  • It's really hard to judge. My best guess would be between 135-145. The real question is do you know how much your body fat percentage is? You don't really look like you need to lose too much of anything, but if you do decide to lose more, then that's cool. Make sure you don't go anywhere past 106 if you're losing. That…
  • It's not the amount of calories you should worry about if you go over. It's what's in those calories you should be concerned about (sugar, bad carbs such as flour-based foods, bad fats). If you are consuming enough protein during the day, as long as it's lean protein, you will be fine.
  • Vitamins and minerals.
  • Where do I begin? One, toning IS adding muscle. What you are doing when you are toning is you ARE building muscle, and burning fat. You're adding definition. I just wanted to clear that up for you. Two, you're eating too many carbs (both good and bad), and not getting enough protein. Carbs absorb into your body and can be…
  • 100% mindset. It is possible to lose 10 lbs. per month. I have clients safely loosing 12 in that amount of time. You really have to focus on nutrition without having a cheat day. That is first and foremost. The exercise is still important because you need it three times per week. The mindset is equally important to both…
  • If you don't change things up, then yeah, your workouts WILL get boring, which is not good for your motivation. The purpose is to challenge yourself, and to confuse and shock your muscles. If you're sore, good. That's called DOMS (delayed onset muscle soreness). The more you train, the less DOMS you experience. If you are…
  • All you are doing is damaging your digestive system, and not to mention raising your blood pressure. If you are still using them, I advise you to stop using them, and you should see a doctor. I am a personal trainer and health coach, and weight loss pills (or diet pills, if you will) are the LAST thing I would recommend.…
  • I'm sorry you have to go through all of that, and for the fact that he isn't being very supportive about it. Maybe there is a reason why he is not being supportive of your desire to lose weight and get yourself in better shape. He sounds very insecure, and with him being very thin, that is what I'm banking on. He needs to…
  • All it takes is to just do it. You don't need to buy a treadmill. My advice is to find a gym. There are so many gyms out there that have so many treadmills, all you have to do is pick and choose the best one that suits YOUR needs.
  • My suggestion is to focus on eating 5-6 meals per day. Meal replacement shakes (along with your meals) would not be a bad idea. Cheeseburgers? I wouldn't recommend that everyday, but once in a while, depending on where it's from. If homemade, great. Avoid fast food at all costs. Do not eat there. Invest in lean meats like…
  • Counting carbs is not a good approach. All it does is leaving you to obsess over how many carbs you need to hit your daily goal. Besides, you need nutrition. You need GOOD nutrition, including vitamins and supplements. Do not deprive yourself of that by doing the calorie counting approach. Trust me on this one. It's not…
    in Help!?! Comment by ccf_trainer May 2014
  • Soda is bad, period. You're better off not drinking that stuff. There are healthier alternatives that have less sugar (or no sugar), and no HFCS.
  • Five or six times a day is way too much... I'm a personal trainer, I train hard, and I go on #BeastMode, and I don't even train that much. All you really need is 3 or 4 days. The last thing you want to do is over-train. If you do that, trust me, you are not going to see anything but yourself being tired and burnt out. Then…
  • It starts with nutrition. As they say, "You are what you eat." Nutrition is the key for getting fit. Once you consistently eat healthy, the physical results will come.
  • Definitely possible. You can do it.
  • Good nutrition, a solid nutrition plan, protein snacks, and self discipline. If you can achieve these things, it will make it easier, not that I'm saying it's easy. Eating clean is hard to do, no matter who you are, but the fourth thing I mentioned is the most important thing. Without it, eating clean gets harder.
  • Not nearly enough.
  • Completely normal. You are making progress. Stick with it, and I promise you will see a huge change.
  • It's all about nutrition. If you have a solid nutrition plan to compliment your health goal, you can reach your goal. The key for you is to eat five meals per day, and to consume more than your daily intake of calories. You have to eat clean, however. That is the hardest part. I have helped a few people who were "skinny…
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