ANY questions...I'm here to help...

[-R-T-B-]

What's up guys,

I'm new here and just noticed your health forum. I just graduated with my Kinesiology & Health Science BSc, I'm a certified Personal Trainer and a specialist in Nutrition.

I work as a nutritionist as well as a corporate Personal Trainer and Occupational Therapist....so if anyone has any questions, feel free to shoot them my way.

I'll be glad to help out.

Take it easy.

[amirkhan]

hmm ok, wat foods can i get the most outta protien?
looked at this :

Foods Protein - Content

Ostrich: 10 grams/ounce
Beef: 7 grams/ounce
Poultry: 7 grams/ounce
Fish: 7 grams/ounce
Large Egg: 7 grams/egg
Milk: 8 grams/cup
Cheese: (Cheddar) 7 grams/ounce
Bread: 4 grams/slice
Cereal: 4 grams/½ cup
Vegetables: 2 grams/½ cup
Soybeans: (dry) 10 grams/ounce
Peanuts: 7 grams/ounce
Lentils: (dry) 6.5 grams/ounce
Red Beans: 6 grams/ounce
Baked Potato: 9 grams/8 ounces
Cashews: 5 grams/ounce


dnno why but i fink alot of this is bs. how much protein intake shud i have per day, whilt i'm tyin to bulk,/ beef up??

[-R-T-B-]

You often hear of people consuming 1g of protein per lb that you weigh. BUT you don't need that much. What you should do is ideally find how much lean body mass (LBM) you're carrying.

Take for instance you weigh 200lbs, but you have a bodyfat of 25%? That means you have 150lbs of lean muscle....so you would only need 150g of protein for the day.

If you're looking to bulk or you're looking to cut, rules kinda change.

Protein is generally rated by it's absorption rate. What the means is how efficiently your body used protein. It goes as follows...

Whey Protien
Eggs
Chicken
Fish
Beef

Any sources of protein you get other then meats or shakes, don't count towards your daily intake.

Cool?

[dyaus]

Glad to have you on-board.


If you have any usefull links or articles, post them or pm them to me and ill sticky them.

[the gothman]

"build lean muscle" is all i hear....what other types of muscle is there?

[methodman535]

"build lean muscle" is all i hear....what other types of muscle is there?


Muslce with rivulets of fat snaking through it, like those fancy steak cuts that are ohhhh so tenderrr thanks to the extra fat embedded in there once you are dont cooking.

[mr$ lloyd bank$]

Should I Stop Eatin At Mcdonalds Once a Week?... Dats Ma Question... :p

[Aurovon]

What's up bro! Welcome to the forums, truly glad you are with us here and are offering to help us. Just wanted to say hi :wavey:

Also quick question...

I eat 4 whole eggs a day and I've heard the cholestoral in it is the 'good kind' so its ok to eat up the eggs? I've talked to few people they said its good, just wanted to make sure again. Thanks!

Hmm that is interseting what you said about having 1g of protien per lean mass, I have around 225g of protien per day, and my lean mass is probably around 140, oh well lol.

[budz]

Isnt all the fat and cholestorol in the yolk of the egg?

[axman319]

um..how do u meaure ur body fat %?..oh yeah..i need to burn a lil bit of fat to make my abs show more...any ideas?? i know diet is a big part... i eat healthy and swim a tleast 3x a week for a team, burning around 1000 calories per practice...any ideas?

[Aurovon]

Isnt all the fat and cholestorol in the yolk of the egg?

good fat + cholestoral

[!sunny!]

i need some good exercises to work on my chest i got no bench press or bench
i got dumbells
ne ideas

[axman319]

i need some good exercises to work on my chest i got no bench press or bench
i got dumbells
ne ideas


swim...ur chest n shoulders will get built like rocks..

[-R-T-B-]

"build lean muscle" is all i hear....what other types of muscle is there?

There's two different muscle fibers, fast and slow twitch. Your rep scheme's play on what fiber your hitting.

Why I mention building LEAN muscle mass is that anyone can put on 20lbs...but to put on 20lbs of lean muscle is hard as hell.

But you are right when there's only one type of muscle. LEAN muscle.

[-R-T-B-]

Should I Stop Eatin At Mcdonalds Once a Week?... Dats Ma Question... :p

Actually, it all depends on what you eat like during the week.

Cheating, once, twice or even there times a week won't hurt you as long as you're eating relatively healthy, exercising routinely and live a healthy lifestyle.

It can actual be good for you. By eating a high amount of calories out of your normal routine, your spark your natural thyroid levels and metabolism. You may notice you begin to sweat after you eat. That's a good thing. Your body gets a surprise and starts to go into high gear to burn it off. While in the process, there's a lag time where you'll burn extra calories for actually eating junk food.

[-R-T-B-]

Isnt all the fat and cholestorol in the yolk of the egg?

There is a very low amount of saturated fat in the egg yolk. The fat in the egg yolk is actually very good for the human body and helps get rid of "bad" fat. One thing to keep in note is that all the vitamins and minerals of eggs are within the yolks. Eating egg whites is great, but you lack the essential amino acids required to grow or maintain.

About cholesterol levels, Yolks have a bad rap that has recently been cleared. They're good to go.

[-R-T-B-]

um..how do u meaure ur body fat %?..oh yeah..i need to burn a lil bit of fat to make my abs show more...any ideas?? i know diet is a big part... i eat healthy and swim a tleast 3x a week for a team, burning around 1000 calories per practice...any ideas?

As I mentioned before, cheat to win.

If you need to lose that last little bit of fat, you may want to cycle your calories.

Cardio and diet are the main ingredients in shedding fat. Is it loose skin or fat on your stomach? One thing to remember is that when you shed fat, what's equally important is keeping any muscle that you do have and not have it waste away.

If you eat clean for 3 days and one meal after that eat whatever the hell you want, you'll spark your metabolism to get you out of your rut.

How do I know this works? I had a client at 220lbs and 7%BF that we couldn't break. One day, I took him out for a pizza. The next day he told me he was up all last night sweating. We measured his BF with calipers and he was 6.75%.

The increase in calories stimulated his thyroid and metabolism to go into high gear causing him to increase the amount of calories he burnt.

[-R-T-B-]

i need some good exercises to work on my chest i got no bench press or bench
i got dumbells
ne ideas

Eat eat eat. You can't target muscle in one area, but you can help stimulate growth. Muscle, like fat, distributes evenly throughout the body. So to say you want a big chest, you're going to need a big back, arms, legs, etc...

Go through a bulking phase if you're serious about adding some mass. Increase your calories and pre-exhaust.

Start off your workout with the basics and work your way to the non-compound exercises.

Incline Barbell Bench Press
Cable Flies
Weighted Dips
Flat Dumbell Press

Keep your reps between then 10-15 range and if your calories are slightly higher then what you're exerting, you'll start to see the gains come and the chest becoming SWOOOOOLE.

[the gothman]

you seem knowledgeable...go post in the thread i just made please :)

[-R-T-B-]

you seem knowledgeable...go post in the thread i just made please :)

Already did bro. Check it out.

[RoMeO6969]

yo man this is a stupid question lol but i way bout 110lbs and i wanan gain some weight maybe 125-145 pounds is where i wanna end up wuts the best way to do it

[-R-T-B-]

yo man this is a stupid question lol but i way bout 110lbs and i wanan gain some weight maybe 125-145 pounds is where i wanna end up wuts the best way to do it

Eat. Eat until you're full, then eat some more.

Don't do any form of cardio and work out 2-3 times a week TOPS.

Save your calories and EAT. I can't stress eating enough to you. EAAAAAAAT.

[RoMeO6969]

so pretty much jus stuff my face lol is there a perticular type of food i should eat

[-R-T-B-]

so pretty much jus stuff my face lol is there a perticular type of food i should eat

Lots and lots of Carbs.

[RoMeO6969]

lol carbs meaning wut lol haha im so bad at this lol

[-R-T-B-]

lol carbs meaning wut lol haha im so bad at this lol

Pasta, Breads, Beans, Rice, Bagels, Noodles, Sandwiches, Oatmeal...read the labels on foods when you go shopping and look for foods that have over 80g of Carb PER serving.

Eat those!

[RoMeO6969]

iight thanks im already a pasta eater lol thanks

[Whizkid786]

Hey RTB, I've read your posts and you give great comprehensive advice, and it's cool that you're helping us out. :) About 5 weeks ago I decided to go on a mass workout/diet. I followed this regimen [I forget what it's called] but it involved working one body part a day for 5 days, without exhausting your muscles to failure and keeping the workout under 40 minutes. I did that and ate like crazy, I gained about 6 lbs in 2 weeks and slacked off and went back to my current weight (I'm 145, 6'1'') What would you recommend I do? I've been on and off with these routines and want to start again this week and be consistent. I've heard good things about CEX ( Creatine Ester), this new kind of creatine that doesn't bloat you up, any thoughts on that? Thanks again.

[sickyricky87]

brother i m a vegetarian...i dont eat eggs either...wut does a vegetarian diet lack as such? wat do u recommend?
also, i m sort of a pepsicoholic....i dont drink a lot of pepsi at one go...just a can a day...i need it..i try to drink diet most of the times...but wut do u say?
sorry i m asking too many questions but yeah...i go to college and i m really bad with my food habits...i dont take breakfat and usually avoid college food too because they offer very few options for vegetarians and also because its all fatty food..i usually take a meal as soon as i return from college and then sometimes i take another one at 10 ish....yet the one meal i take is really really huge....like a lotta rotis, sabzi, rice n a lot of fried indian snacks....here is the problem...people keep telling me that i m going to end up having heart burn later on...is it true?

thanx a lot :)