How can I lose weight fast and cheap? -

I am starting school in 1 month. I would like to lose about 25 pounds in that amount of time. What is a diet/exercise plan that could work. I don t want one with those crazy expensive recipes just one that I can use food I would have regularly around the house.

You will lose more body fat eating protein and fat (don t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables some cheese will continue weight loss but at a slower pace.Your body won t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it s fat stores if it knows there is plenty of food.Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) and exercise heavily to deplete your glycogen stores before burning body fat.The core of the Atkins program is converting your body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). You need to keep your fat levels at 65% of your calories, if you don t your body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).It takes minimum of 3 days to convert your body to ketosis, (but only one bite to convert back to glycosis) you will probably feel sluggish the first week but most people feel better than ever thereafter.Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want something have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.High insulin levels promote inflammation, weight gain, hunger and unbalance other hormones. Controlling your insulin level will balance out other hormones allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.Ground flax seed (2 Tbsp) 1/4 cup of water, cinnamon, artificial sweetener, mix in a raw egg - let sit 10 min to absorb liquid, put some cream cheese in the middle and nuke for 1.5 min. for hot cereal or 2 min. for more of a muffin type thing. Great low carb, high fiber treat. Suggested for daily fiber needs.The first 2 weeks you can have several cups a day of (mostly) lettuce and celery, cucumbers, radishes, mushrooms, peppers and more variety of vegetables thereafter add 5 grams per day additional (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain 9 carbs per hour, you will maintain insulin control, and shouldn t gain weight.Many people gain weight on high carb, then switch to low carb to lose weight then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a diet Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides and hormone levels are all bonus features of doing a low carb way of eating. Lutz Life without Bread Taubes Good calories, Bad calories are excellent books that dispel all the nutrition myths.Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!

I tried many different way to lose my weight, but nothing worked untill I got this amazing way. It works just amazing and I lost my weight easy after I got correct way. I lost 10 pounds in one month and it was so easy. If you are really serious and really want to lose weight you should have a look. You can find information at http://bit.ly/kshdbci3

I tried many different way to lose my weight, but nothing worked untill I got this amazing way. It works just amazing and I lost my weight easy after I got correct way. I lost 10 pounds in one month and it was so easy. If you are really serious and really want to lose weight you should have a look. You can find information at http://bit.ly/kshdbci3

hii!! :) i no the situation ur in nd i really wana help :):) first off, exercise and eatin rite will deffinately help u in gettin hte weight off. but 4 ur fat *** ull just hav 2 cut out eatin, ya i no, its gona suxxx balls more than ur mom already doe, but u wana loose those 25 pounds of fat off ur tummy, butt, and under arm jijjly ul hav 2 do sumthin different. eatin cotton balls wil help 2, but i dont think ull even loose 2 ppounds cuz i NO ur gona sneak sumthin ***** pizza @ n3in the mornin u fat ***. lov yasss. pce

Alright, at walmart you can get 14 times 6 pills for like 20 bucks, its called flush the fat with internal flush. Next, eat more vegetables, no prefab food (ie: cheese slices, microwave food) and work out. Go for a brisk run every morning, or other exercizes, sit ups, push ups, to boost your motabalizm. Only eat one portion each meal. no seconds. I suggest working out as much as you can, burn the fat.

How can I lose weight fast? -

Im 13 and my height is 5 5 or 5 6 and currently weigh 177

Hi, you can try to come up with a weight loss diet plan, which consists more of fruits and vegetables. And most importantly, cut down on the carbohydrate intake.Next, you can set up a set of routine exercise which you follow diligently! By doing so, you will be able to lose weight!Of course, if you really want to lose weight fast, you can consider pairing it with fat burner pills which can increase your metabolism rate. This will allow you to burn away the excess fat quickly!

Drink a glass of water immediately upon risingIdeally, the water should be distilled. Absolutely no tap water. This starts the body��s metabolism and cleansing. This is key for losing weight fast.Eat a big breakfastIt is interesting to note that 80 percent of the people who are overweight eat a small breakfast or none at all. Eighty percent of thin people eat a large breakfast. Your breakfast should consist of as much as you want of the following items. Everything listed should be organic. Apples, pears, berries, kiwis, pineapples, grapefruit, plums, peaches, prunes, figs, rye bread, raw butter (raw means not pasteurized and not homogenized), raw milk, plain yogurt (this means no sugar or fruit), wild smoked salmon, beef in any form as long as it��s organic, chicken in any form as long as it��s organic, lamb in any form as long as it��s organic, tuna, sardines, eggs, tomatoes, peppers, salsa, celery, carrots, any vegetable, potatoes in limited amounts, coffee in limited amounts made with pure water not tap water with raw milk or cream and raw evaporated sugar cane juice or honey as a sweetener, real tea (not tea in tea bags).Drink 8 glasses of water each dayPeople think drinking water will make them gain weight and be bloated. The exact opposite is true. If you are overweight you need to flush the toxins from your fat cells. Water is absolutely needed for you to lose weight fast.Eat a huge salad at lunch dinnerI don��t care if your lunch is a cheeseburger, French fries, and a pint of ice cream, add to it a big, huge salad and eat that first. You��ll be amazed that you lose weight. The salad can contain anything you like as long as it is only vegetables and they are organic. The salad dressing should be organic olive oil and freshly squeezed lemon juice, or organic vinegar. If you really want to speed the weight loss process use organic apple cider vinegar. Add some organic sea salt, fresh ground pepper, or some garlic for taste. Add hot peppersAnything spicy or hot will increase your metabolism and make you burn fat quicker. Imagine for breakfast having some scrambled eggs, some lamb chops, and some rye toast with organic butter. Smother the eggs with some organic hot salsa and you will simply lose weight faster.

The best thing I did to lose weight quicker then normal is simple. I drank water all day, didn t eat snack between meals unless it was a fruit or veggie, and walked 1 mile 6 days a week. Walk at intervals. Walk fast for 15 minutes then slow down for five. Do that a couple times in your walk. I lost 25 pounds in 2 months. you can t lose weight to fast it is not good for your body.

Step 1:First of all cut back on sweetened soda and juice... these drinks have a lot of calories and the calories .Step 2:Cut back on breads and rice,carbohydrates. they have a lot of sugar which in turn can turn to fat plus they don t keep you filled as long.... eat foods high in protien and fiber... meats, greens, protien bars... high fiber bread.Step 3:the next key is exercise.. Start a walking club at work.... if you walk during your luncg break even if it is a 20 minute walk that adds up during the end of the week. get a wal in on the weekend or go to the gym a little here and there will make a difference over time . a few minor changes will really make a difference.

How to lose weight for free? -

Eat less and move more.Get a free account HERE:http://www.sparkpeople.comThey have copious expert advice, will crank out a personalized diet and exercise program for you, provide myriad workout videos, as well as an awesome and supportive community.Good luck!~Dr. B.~

Too lose weight without spending money...Food consumption needs to be constant. Aside from popular belief you need to eat throughout the day because the more you eat, the better your metabolism. It keeps it moving, thus the weight loss. Of course, these need to be healthy calories. Second, the key to weight loss is burning more calories than you put into your body. It is actually not that hard to do. Also, nutrition is super important. 80% of weight loss is what you put into your mouth while only 20% is exercise. Typically I reccomend nutrition products, however since you cant spend money do your best to research foods that provide you with key vitamins and nutrients that help keep you fuller longer and so on. It is harder to do it that way and a bit more time consuming but it works.Finally, cardio is what you need for losing weight. However, add some simple weight lifting and core exercises becuase when you lift wieghts and do things such as pilates your actually burning fat and toning muscle which is also important as a compliment to the cardio which burns calories and that is necessary. I use pilates or yoga videos at home and it is great for both girls and guys, but you can pretty much get any bootcamp sort of video at target, freddys and places like that, if you want to spend the 12ish dollars. Don t have to of course. Anyways, email me if you want to know more. Sorry for putting sooo much, but first step to reaching any athletic or weight loss goal is to understand what your doing. Finally I want to say changing your body and losing weight should never be a diet. it should be a lifestyle change so dont do anything that you cant continue for the rest of your life. and that does not mean you cant have days or occasions that you eat unhealthy.

It s evident these days that the safest way to lose weight for free and healthy is by Using a Premium Acai Berry. I personally tried it for free and it works wonders for my weight loss.I personally recommend Premium Acai Berry to my Friends because it works great. And the best part is, it s FREE to try out for a limited time here: http://weightlost.wetpaint.com

Well you should do proper diet and exercise. Here are some tips for staying healthy.1. Eat FIVE fruits and FIVE vegetables every day. That gives you great energy, especially is you have the fruits for breakfast, and maybe spread out the vegetables between lunch and dinner. Salads are a good choice. The crunchy lettuce and tomato maybe some low fat cheese sprinkled on top and some low fat dressing?2. Exercise, but don t work yourself out TOO much. Maybe get on a treadmill and walk a mile or two once or twice a week! Get yourself motivated and set goals to accomplish.3. When, or if, you re going to eat out go to a Subway or a Chick-fill-a. Subway has healthy choices, and it s also quick and easy and Chick-fill-a was rated the healthiest fast food . Hope I helped!

Swim at a pool (if your neighborhood has one)JogGo for walksGet a dog that can you will have to walk anywayExercises like sit ups, push ups, ect. Aerobics at home (or get a DVD)But, the best thing you can do is not get fat to begin with. If you can t afford a gym membershipthen you definitely can t afford the medical costs in the future of being overweight.

Eat a healthy balanced diet, including a healthy range of vegetables and fruits.Exercise for 30 minutes each day. You can go for a run, take your dog for a walk (if you have one), do some sit-up and stretches, etc.You are only limited by your creativity to find ways to exercise.Have fun!

Eat lessExercise - go for walks, take the stairs instead of elevators, ride a bike, do sit ups, push ups, jumping jacks, jump rope, swimming, yard work etc.

Get at least 30 whole minutes of exercise each day along with a balanced diet (check internet for diet details)

Eat healthy and exercise allot!

You can download and read this free ebook on Weight Loss Without Dieting , hope this helps:http://rapidweightloss.nmaskuri.com

work out at home and go for walks/runs :)won t cost u a dime :)

DONT GET FAT...!. EXERCISE

Run and eat less

How do you lose weight fast? -

i need to lose 10 pounds in 2 weeks

drinking water too much+ fruits and vegetables alot +no chips ,fried potatoes .mayunase souce ,no sugar and chocalate .seet and pastries should b eeliminated .thats works perfectly .try it

not posible

Eat raw vegetables, fruit and cooked rice, drink only water!!!! Absolutely no food after 10pm and exercise like you are training for the Olympics.

Very foolish way to lose weight and you will gain 20 lbs more. Starvation and deprivation is unhealthy and harmful. See your doctor or nutritionist for rapid weight loss.

I m trying to lose weight too and it s sooo hard. My aunt is using a weight loss product and it s really working for her. I m gonna try it and I recommend you try it too. Check their website at http://www.mesayyes.info , my aunt got a free trial and paid only 6.95$ shipping and handling.

diet quickly...

if your desperate then drink LOADS of water and do nothin but excercise, when ur sitting still start movin ur feet and just go out and run around as long as u can, dont give up.

exercise all day every day..

Eat low carbohdrate fruit the natural sugars will keep your energy level up drink lots of water , fruits suggested Melons all types citrus fruits , pears, apples peaches ,not in syrup rasperries strawberries no cream or ice cream of course if you can be sparing with the amount you eat that will be better

I know this is very boring and not what you want to hear - but the only way to lose those pounds is slowly and sensibly. Cut out bad fats and sugar. Eat smaller portions of the good foods. Drink plenty of water and exercise. You may be surprised at how quickly it does come off tho. Good luck!

There is no trick in losing weight fast,any diet u go on and lose that much weight that fast, I gurantee u will gain it back on

is that possible? if it is let me know alright?

Give someone your car keys and all your remote controls, make them change your computer password and not tell you what it is, walk/exercises in the mornings(best time for exercises for losing weight), drink more coffee, put your food on smaller plates/bowls, eat smaller meals and more often(rather than 3 large meals per day), increase fibre in your diet.

Cutting your carb intake to 10-20 a day will drop 10-15 in 2 weeks. Comes back quick and certainly isn t a lifestyle change, but that ll do.Obviously you should be busting your butt with exercise as well.

What is a good way to lose weight fast?!? -

Ever since my girlfriend has gotten pregnant i feel like i am also lol...I need to lose it becuz im starting to get stretch marks and i hate that! Summer is right around the corner please help!

i advise you to drink green tea 1-3 glasses per day green tea speeds up your metabolismdrink lots and lots of water 8 glasses each day.do not snackdo not eat 6 meals a day, try to only eat 3if you are really hungry and you ve had all your daily meals snack on fruits ( oranges, apples, bananas )exercise more try and run for at least 30 minutes a dayget more active get more sleep it prepares your bodystretch, yes it works and it doesn t just help you lose weight it helps with you re growing to make you a little tallercount your calories try to stay under the amount of 1300 calories per daychange you re lifestyle it makes a differencedo not eat candy or chips eat more greens or protein barsavoid fast food and cut out fried food when you cook your meal oven cook your food do not fry itchew gum because when you chew gum you do not pick at food for example if theres some chips in you re cupboard you go to them a think good damn they look good then you would say no i cant pick at them because i dont wanna throw my gum awaydo not eat after 6pm because before 6pm you can burn all you re food off and if you eat after six it will lay on you re stomach as you eat.do not eat before you go to sleepdrink a glass of water before you go to sleepdrink plain hot kettle water because it speeds up you re metabolismdo not weigh you re self everyday because it torments you,weight you re self once a week ( every Monday )good luck!you can safley lose 2 to 3 lbs. a weekalso for abs try, lay on your back, put your hand over your head on the floor you can even hold on to something heavy to keep you down and then lift your legs up and down it burns but it works really good! 3

Consider this it could be your answer, they have a free report and a $1.00 Trial, best of luck.http://www.health-emark.com/GHF-Free-Rep��

Eat protein fiber...they stick in your tummy and you feel satisfied longer! :) Also lots of WATER is key...our bodies at times really only is thirsty and we mistaken that thirsty pang for a hunger pang....AVOID Junk food - candy, chips, cookies...fried foods...only make you hungrier...and feel awful once the sugar rush wears off--no beneficial value to your body either, why bother? Food is suppose to be FUEL! :)Suggests--Atkins breakfast bars- 180 calories--I eat one at 8 am and I m content until lunch...(1 pm)5 minutes ago - Edit - Delete

Here are a few tips:1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if it��s just a 15-minute walk around the neighborhood. Don��t say you don��t have time for exercise; you have to MAKE time. Yes, it takes time and effort, but you��re worth it, right?2. Walk as much as you want, but don��t do cardio for more than 40 minutes at a time. If you do, you risk burning muscle instead of fat.3. If you do strength training, use light weights and do lots of repetitions. That��ll really help you ��tone up.��4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). That��s not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.5. Eat breakfast every day within an hour of getting up. People who don��t are 450% more likely to be overweight.6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because you��re constantly digesting food.7. Avoid these as much as possible:-- Trans fat (any type of partially or fully hydrogenated oil)-- High fructose corn syrup (soft drinks are LOADED with it)-- Fast food-- Junk food-- White sugar, white flour, white rice, white potatoes-- The deadly C��s (cookies, cakes, candy, chips, cola)8. Build your diet around these trim-body-friendly foods:-- Nuts, any kind (almonds are best)-- Beans/Legumes-- Fresh vegetables (green is GREAT!!!)-- Dairy products (as long as they��re low-fat or non-fat)-- Eggs-- Lean meats (fish and poultry top the list)-- Olive oil-- Whole grain breads/cereals/pasta-- Fresh fruits (anything that ends in ��berry�� is a winner)-- Tea (green tea or black pekoe tea)-- Cold water or ice water (your body has to expend extra calories to heat it up)9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day �C just don��t overdo, and (2) Allow yourself one ��cheat meal�� every week where you eat and drink whatever you want as long as you don��t gorge yourself. That��ll help keep you from feeling deprived and it��ll make it easier to stick with your new healthy eating plan.Good luck!

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the daily calorie needs calculator http://straighthealth.com/pages/tools/ca�� This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.Beginner s Guide to Dieting - http://straightdiet.com

How can i lose weight fast? It seems impossible for me.? -

I have this problem.I have a lot of muscle, but all my fat is covering it.I weigh around 227 pounds and it seems impossible to lose weight.I need some types please.

Try the Little Jack workout seen here http://www.youtube.com/watch?v=TKCGe2Ezr�� to lose tons of weight

Hi, I graduated high school at 240 pounds and at 5 foot 3 that made me about as round as I was tall. I was one of those overweight teenagers who ate anything and everything without any regard to the effects it was having on my own body. Therefore, I began the diet pills, which did not work; I ate the special diet foods and even began drinking diet beverages. None of this stuff worked for me, just as it does not work for millions of overweight people. Eating less did not work and I was not one to work out or even get up and do anything remotely related to exercise. I knew I would look silly and it would hurt. I never thought or really cared about the health effects this would have on me, back then. A year ago after a successful weight loss plan, now at 120 pounds, it is a major difference. I ve lost 30 pounds in the first month. The most significant change in my life is the amount of energy I now have and the way my clothes fit loosely. Everyone close to me and people I haven��t seen in a while are amazed and tell me that I look really good. This is a life changing experience for me although at first I was skeptical about the weight loss plan. Our own metabolism system play a vital part in controlling the amount of body fat burned in the process of providing energy to the body. Knowledge about our own metabolism function is the mother to all weight loss programs. With the knowledge you not only reduce your weight but able to maintain an ideal weight and living a healthy life. Best of all you can eat what you most enjoyed without gaining any weight. The success has inspired me to help others and i am sure you won t be disappointed. The link is at the source below.

Join a dance class. Dancing is a wonderful way to burn off those extra calories. It is true. When you dance you are in fact burning away a lot of calories. Of course we are not referring to the slow ballroom kind of dances in which one person actually leans on the other one for support. We are talking about fast dances. The best way to do it is by joining a dance class because they will really wok you out. But I would suggest that you wait for a couple more pounds to vanish before you think of becoming a ballerina.

If you have a banister rail or a balustrade that will support you, sit on it and pump your legs as if you are riding a bicycle, taking care not to fall off of course. This might sound like another crazy idea and I don��t want to argue with you about that. I just want to tell you that by doing such crazy things, you are in fact not missing a single chance to lose those extra pounds. It is a way of keeping your mind alert all the time. Every thing must look like an opportunity to you.

Stop using remote controls. Remote controls are the bane of a prospective weight loser. They may be remarkable gadgets by themselves but from the weight loss point of view, they just aren��t very helpful. They really encourage us to take a laid back kind of attitude towards life itself. In fact if remote controls were not there, the television would not have become so popular. It is because of remote controls that people can remain where they are and switch from one channel to the other. And they only have to twitch a finger muscle to achieve this. Now, I have nothing against multi channel television sets but what I strongly advocate is that you get up from where you are and change the channel of the TV each time you want to do so. The same thing holds true for other remote controls as well. As it is we have remote controlled TVs, DVD players, A/Cs, garage doors, gateways and what not. The next thing we know is that we will have remote controlled people as well.

Do not be a couch potato. It is the easiest thing in the world to become a couch potato. You know what we are talking about don��t you�� That shapeless thing that sits or reclines on a shapeless chair in front of the television and stupidly munches away at something fried! If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what the best way is for that�� Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn��t too comfortable in front of the TV. This will discourage any tendency to become a couch potato.

Any work out should start with a 5 to 10 minute warm up and should end with a 5 to ten minute cool down session. Whatever physical exercise you are involved in, you must remember to warm up before the exercise really starts. Do not just plunge into the water and start thrashing about, to put it figuratively. Your body needs to reach a certain level of readiness before it can actually start responding to exercise. And this readiness is achieved by the warming up process.

It really is hard for a lot of people to lose weight and it almost seems impossible but I can say for sure that if you will stop drinking sodas and drink water only! No juices, none at all then and only then will you start to lose weight. Just cut out mostly all sweets especially sugary drinks.

DONT LISTEN TO amanda -.-SHE IS A FAKE !go to the gym and do weight training, go on a high fibre diet and swim. swimming is a great all body workout and bro. im in the same position and honestly it is hard but you have to rise above it and take controltake it easy bro. x

well start the abc diet and do a fast and workuot everyday or do a 40 day fats and lose 40lbs:)

How can I lose weight? -

I am 12 and I weigh 115 and I am 5 1. How can I lose weight fast and I mean it don t tell me I don t need to lose weight. Tell me!! PLEASE!

The way not to do it is starve yourself, to start with. Just exercise and eat right. I did....lost 90 LBS because of it. Starving yourself won t help at all. Drink more water, eat less before bed, and don t eat for stress are the 3 things I follow and i m going pretty well if i don t say myself. 90 LBS isn t anything like 5-10lbs so take my advice. If you want anymore details, feel free to email me. Just please be patient for ppl seem to email me for advice on this, I will reply, don t worry! ~Adia

eat right, get a good diet, and EXERCISE

I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I m going to describe in detail what I have learned about diet during my 12-week transition period. When to Eat and How Often This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day. ?Try to eat every 2 to 3 hours. ?Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed. ?Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days. ?Never eat more than 70 grams of protein in one meal.Carbohydrates When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories: ?Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit ?Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads ?Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can t eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.Protein Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there. Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need. ?Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning. ?Egg whites (88%) ?Fish (78%) ?Chicken breast (78%) ?Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body. Fats We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about: ?Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats ?Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source. Water Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you re eating large amounts of protein to clean urea from the system. Vitamins minerals As resistance training athletes, we have a greater need for vitamins minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins minerals if we want to grow. Supplements Supplements are just that, meaning they are used to supplement your diet, not replace it. Don t ever think of it that way. Hierarchy of supplements:I developed this hierarchy of supplements based on what I thought were the most important and also by price. ?1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone. ?2. Multi-vitamin mineral: It is very important to have all your vitamins minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement. ?3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep. ?4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow. ?5. L-glutamine: This is an important amino acid in muscle recovery ?6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow. ?7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength. ?8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more. ?9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods. The golden hour Remember The golden hour because it will make things so much easier for you. The golden hour is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don t fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin s muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need. Insulin This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like the golden hour we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat. Cheat day The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better. Ketosis This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don t go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don t have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.

try to eat as healthy as you can, try to cut out all the junk food from your diet. and dont starve yourself either! if your hungry eat an apple or some kind of fruit, and try to excericize at least once a day, even if you go for a walk for like 20 minutes. I guarantee you will have good results within 6 weeks.

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