A diet tips question that should definitely interest you all this week
Question: I’m looking to get in shape in the next 6 months. I’m 20 years old, 6′3" at 200lbs. I’m looking to get back into Crossfit and Muay Thai. I also plan to run everyday. Morning runs. At least 3 miles a day. I have my workout scheduled and planned out. It goes as followed:
Monday: AM Run, PM Muay Thai
Tuesday: AM Run, PM Crossfit
Wednesday: AM Run, PM Muay Thai
Thursday: AM Run, PM Crossfit
Friday: AM Run, PM Muay Thai
Saturday: AM Run, PM Crossfit
Sunday: Weight Training (For muscle mass)
What I need now is the diet. What combination of foods do I need in order to gain muscle and look leaner? Can someone help me?!
How will I know how many calories my body needs?
Answer: Well first of all its easier to make fat into muscle that to do both. But I went on a diet once that helped me loose alot of weight. for breakfast u drink a cup of orange juice at around 10 a diet yogurt for lunch u can eat grilled chicken with apsolutely not oil and some salad. Than at around 3 a slice of pineapple or another yogurt or a banana, at dinner chicken and salad again and thats it as for excercise alot of cardio till u get to the weight u want and start liftin weight or u can start off with cardio and weight lifting, less weight more repetition. O and if u get tired of chicken and salad u can try cauliflower and tilapia, grilled also, as for dressing u can have it with light balsamic vinegrette or lemon, and cut down on da salt. Helped me loose alot of weight. and remember at the beginning u loose alot of water weight so dont get discouraged if u start to loose less weight over time. Oh and no bread or pasta. Lol but if u wanna gain muscle maybe u can eat carbs once a weak.
I just love answering these diet tips questions. Here’s another:
Question: How many calories should i eat a day to lower my body fat down to about 8 or 9%? (I know im skinny, im also trying to build some muscle mass)
Every one tells me im to skinny, i have a sixpack, i just want to get them more defined. and you need 8-9% body to have a good sixpack. I STILL NEED SOME GOOD ADVICE!!
Answer: im in a foods nutrion class and u should be eating between…
Calories 2151.39 cal
Carbohydrates (55%) 1183.27 cal = 295.82 gm
Proteins (15%) 322.71 cal = 80.68 gm
Fats (30%) 645.42 cal = 71.71 gm
and…
Calories 2651.39 cal
Carbohydrates (55%) 1458.27 cal = 364.57 gm
Proteins (15%) 397.71 cal = 99.43 gm
Fats (30%) 795.42 cal = 88.37 gm
this is all for you personally, using the info you provided. Use the top one if your quite active: excersise at least 3-5 days a week of excercise and bottom one if your very active: 6-7 days a week of excercise.
makes sure you eat approximately:
3 cups dairy
2 cups fruit
2 1/2 cups vegetables
6 ounces grains
5 1/2 ounces meat and beans
per day
good luck!! 
btw i’m a 16 year old girl and i think its cool that ur trying to get a six pack and stuff, but just to tell u girls hate super super mucular guys.
<3
This week’s question is as follows:
Question: I used to work out a few times a week, but now i just can’t seem to find the time. But i am on my feet all day so at least im burning some calories right?
How many times should i eat a day?
How many calories?
im 5′9′- 145 lbs
this is me :
http://www.facebook.com/photo.php?fbid=1539383577519&set=a.1498162507018.65136.1622795231#!/photo.php?fbid=1396246279176&set=a.1498162507018.65136.1622795231&pid=1017761&id=1622795231
Answer: Don’t eat anything fried. Eat lots of fresh veggies–raw if you can. You have to find the time to walk or work out. No excuses.
This week’s question is a good one. Let’s have a look:
Question: hey I needed some advice from runners or professionals about running cross country
well I’m the heaviest girl on my team but I’m not fat I just think I need to lose a few pounds to be faster. I’m 5′8 and 136 pounds…my bmi is about 20.5 last time I checked. I’m pear shaped so my weight has always been stubborn and I’ve worked hard all summer to get to this weight now. 
I’m just scared that my bmi is too high for a running athelete, and I REALLY want to do good for my team.
Does anyone have any idea how many calories I should eat if we have 2 hour practices 5 days a week, plus school and all that other jazz. I need to know how and what I should be eating so I have energy to run track, work hard in school and still lose weight…
I need to know what my BMI should be if I’m on a cross country team. please help I really don’t want to be a let down for my team, as long as the diet is safe and healthy I’m willing to do whatever I have to
Answer: So I’d suggest you first work on reducing your calories. You are right you are not overweight at all but for a runner you may want to loose a little weight. Ideally at 5"8 you want to be 135. So I might suggest 125 pounds would be perfect for you. Only 11 pounds 
It should take about 4-5 weeks since your running a lot. First I say well your exercing a lot so continue to do that. Eat about 1300 calories a day and drink plenty of water and withtin 4 weeks your weight will drop significantly.
Sample Day:
B- half bagel w/ peanut butter and banana
L- salad w/ 2 hard boiled egg whites, light dressing
S- cliff bar (before practice)
D- tuna on whole wheat bread w/ lettuce & tomato, 10 carrot sticks
S- 12 cherries
Once you reach 125 slowly add more calories. And you should be eating 2500 calories a day to maintain 125 pounds.
Sample Day for that
B- cup and quarter of smart start cereal w/ 1% milk, 5 strawberries, half cup of orange juice
L- turkey and cheese in whole wheat pita w/ lettuce & tomato, carrot sticks w/ hummus dip, cluster of grapes, ritz pb crackers pkg
S- blueberry crisp cliff bar and banana
D- medium piece of baked chicken w/o skin, medium salad, light dressing, medium baked potato
S- blueberries w/ 6oz low fat vanilla yogurt and fruit & cereal bar
We’ve had a reader question come in on the subject of diet tips. Let’s take a look:
Question: I gained somewhere between 2-5 pounds and my shorts are tight now, lol.
How many calories should I start out cutting?
How Long Should I exercise?
What Exercises are most affective?
I am 13 if that matters.
5′3" 122 Before Summer, lol
Answer: start eating about 1200 calories. do crunches, pushups, tricep dips, and squats in the morning (the morning bcuz u lose more calories when u wake up)
eggs and green tea boost your metabolism
Well here’s a question I just had to answering straight away:
Question: I start college in about 8 weeks and I want to lose about 10 pounds by then. Does anyone know like what I should be eating? I’m 5 ft 1 and I weigh 8 and a half stone, how many calories do I need to eat a day and what should I eat? Is it possible for me to lose this weight in this time?
Thanks x
Answer: Lots of whole foods. Don’t just cut out fat. Cut out refined carbohydrates and red meats to the extent that you can, and replace them with lean sources of protein and whole grains. Be sure to include fruits and vegetables, which fill you up but don’t fill you out.
