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 hey llulko, what do you recommend in the meal department…for fat loss, do you prefer 5-6 small meals per day or can you still be successful in losing weight by eating three basic meals?
what are your thoughts??  also…does water intake throughout the day honestly play a big part in someone’s diet?
i appreciate your input…

Hello, I definitely recommend eating 6 small meals a day.
Eating 6 meals rather then 3 meals will help speed up metabolism and burn more calories throughout the day.
 
Here are some rules to follow:
 
*Eat 6 small meals per day
*Eat a protein score in every meals (try to vary your proteins) chicken, fish, protein powders, Greek yogurt, lean beef, turkey, low fat cottage cheese, ect
*Eat at least 1g of protein for every pound of your body weight
*Include at least 1-2 servings of healthy fats (try to not to mix carbs and fats together in one meal) this will  slows down digestion
*Eat at least 1-2 fruits a day and the rest being vegetables with every meal
*Eat at least 2-3 starches a day (depending on your activity level) examples. Brown rice, quinoa, cuscus, oatmeal, sweat potatoes
*Avoid processed foods at all cost
*Make sure to have a least one cheat meal a week (this will help you feel less deprived and help speed up your metabolism
*Drink at least a gallon of water a day
Make sure to measure and portion all  your meals.  Eye balling food will not get you the results you want
 
 
Play around with your Marcos and figure out what works best for you. 
There is no magic number of how much fat, carbs, or protein you should be eating each day.
 
First figure out how many calories you should be consuming eat day in order to lose weight.  Muscledog.com offers great fitness calculators to help you.  Then figure out how many grams of carbs fats and protein you should be eating to meet your caloric daily needs.
 
Good luck, I hope this helped
 
 
 
 
 
 
 
 

how long should i be in the gym per day ?

how long should i be in the gym per day ?

Your weight training should not exceed more then one hour..
 
If you decide to do steady state cardio and weight training back to back i would recommend 1 hour and 30-45 min…

what whey protein should i get to help me cut weight ?

Choice a good quality protein with less fillers. 
Try to stick with a standard low calorie, fat and carbs.
 
There are many great whey proteins to choose from, it really depends on your taste preference, and how much money you are willing to spend
 
A good start to look into:
 
Optimum whey
Dymatize Elite whey
Isopure nature’s best
BSN syntha 6
Myofusion by gaspari
MHP whey
Metabolic drive by biotest
gnc amped whey
Beverly international protein
 
 

Body Fortress Vanilla 2lb Whey Protein Powder, 2ct Value Bundle

is that good enough

 
I have never heard about this supplement so I really can’t give my input…
 
Be carful, because supplement companies are not required to label all the ingredients in their products (fillers) so i would research it and read reviews
 

Laura what are your workouts like?

I change it up every so often.. this is what i am doing now
 
4 weight training days
4 cardio days of hiit
 
 
MOnday: doulble session 
Hiit cardio
legs and shoulders
 
tuesday: Hiit
 
wednesday : back triceps and maybe some bis (more compound exercises)
 
thursday: hiit cardio
 
Friday: whole body work.. legs back shoulder all compoud
 
saturday:
Hiit or steady state
tris and bis
 
i do abs maybe 2 times a week .. just squeeze it in somewere

Sounds like a good workout to me, do you do alot of back work or no? Sometimes I recommend back workouts to my clients because I feel that it not only helps with training but just gices you an overall feeling of healthyness throught your day.

i workout back wednesday and friday .. i also get back work with my deadlifts when i do legs.. i get ALOT of back work

What does your deadlift routine consist of regarding sets and reps?

That body fortress protein is VERY low quality and tastes awful. I would go with a more reputable type of protein.

mike.. why is that body fortress bad.. what makes it bad quility?? just curious?

 
I dont go to crazy heavy.. i just focus on form and mind muscle connection.. i usuhally dead lift 95-115lb about 15 times..
 
i dont really try to increase my numbers either..
 
ALso…i do all different types of deadlifts
 
Sumo dead lift, barbell dead lift, kettle bell deadlift, single dumbell deadlfts (holding one HEAVY dumbell with two hands like a sumo squat..
 
what are your thoughts??
 
 
 

Depends on your goals, if you are trying to just stay in shape then you are doing the right thing, if you wanted to get stronger I would try and increase the weight every week and lower the reps to 10s or 5s. I do like the different types of deadlifts though, that will keep the excercise from getting boring, It sounds like you are doing it the right way.

thanks max.. i am just trying to stay in shap.. not really focusing on getting stronger..
 
Dont get me wrong.. i lift heavy but i dont make it a point to increase weight every week.. for me diet is most important..
 
I have to put alot of focus on it if i want to look lean

Good Point  Laura, I am deffinitly big on diet. Not only is it good for recovery, but it makes you look better and feel better. I think to many athletes and people discount thier diets for the work program. I always hear I want to get and look bigger but most people don’t take thier diet into consideration on this aspect of working out.

Not considering nutrition is a VERY amateur approach.  In due time an athlete/bodybuilder will realize the importance of a healthy balanced diet… Hopefully when they don’t see results or reach their goal something will spark… Whether is your goal is fat loss, muscle mass, or strength your diet will play a HUGE part… Research research research

so to learn you would suggest researching it alot?

read articles, follow GOOD experts, ask questions to fitness pros, follow bodybuilding forums, post questions ect.. Use the inernet to your advantage and make it work for you..

ok thank you laura…how long would you say it took you to learn everything you have learned?

i never stop learning.. there is always something new to learn or read.. i guess i started researching 7 years ago when i started personal training however i had ALOT to learn when i started!

oh nice, where do you personal train at?

 
tremendous, TREMENDOUS point!! I could not agree with you more

 
I was a personal trainer at a few gyms NYSC, Odyssey athletic center, and The gym
 
Then i started my own business training at people’s house and rented studios…
 
It was great until the economy crashed… However, it was perfect timing because i just graduated college and found a job within the fitness and wellness life style