Good Example Diet

[JustAFocus]

well it varies for everyone so only your doctor can give you exactly what you would need, but there's a lot of people who just don't go about the healthy way of trying to lose weight.
Here's a few tips:

1. Don't starve yourself
-this is prolly the worst thing you could do to try to lose weight. It slows down your metabolism so when you do finally eat it just stays with you.

2. Eat small meals throughout the day
-Rather than starving, if you space out many small HEALTHY meals throughout the day you will keep your metabolism going strong. The meals can be pretty much anything you want, if you know what you like, eat it in moderation. Some of the basics of my diet are chicken, oatmeal, brown rice, beef, egg whites, fruit, yogurt, salads, and protein shakes.

3. Meal replacements
-Protein shakes act as excellent meal replacements. Many people don't know this, but taking a protein shake instead of a regular meal can cut as many calories as 20 mins on a treadmill. During my cutting phase i have 2 protein shakes per day instead of meals. So my day usually consists of meals every 2 hours: oatmeal in the morning with a banana, Protein shake, Chicken and rice, yogurt and salad, protein shake. So i'm not starving myself by any means, its just eating what's good for you.

4. Vary your carbs
-If you're serious about losing as much weight as possible as quickly as possible, you can take it to this level. Avoiding carbs is not the way to go, but keeping your body from becoming stagnant on one intake level is. If you can control yourself to go on a cycle of say 0g of carbs one day, 100g of carbs another, then 150-200g another day, then back to 0, it'll keep your body from becoming used to a certain carb intake and keep breaking down those carbs.

5. Take a multi vitamin
-by cutting your food intake and limiting what you eat some people might not be getting the nourishment for the energy they need. Take a multi, not only will it give you the necessary vitamins you need to keep going, but also includes b vitamins that help with fat loss.

6. UP THE CARDIO
-sitting on your ass watching tony little on the gazelle isn't gonna cause you to lose weight. Get your ass moving and do something. I know a lot of people complain about running on a treadmill, well, in the year 2000 there will be other methods of getting your heart rate up. Get on an elliptical, bike, stair climber, treadmill, or do all of them and cycle train during your cardio so it isn't boring. Its easier in the spring for me because i like to run outside, but i've found one of my favorite pieces of equipment is the elliptical, low impact on the knees and joints yet gives all the advantages of running.
-How much time you spend doing cardio depends on your fitness level. Learn how to take your heart rate and what your target heart rate is. You should keep your heart rate at this level for a minimum of 30 minutes during your cardio session. My cardio usually consists of a 5 minute brisk walk on the treadmill to get my heart going, a hard 20 minute run followed by a 3 minute cool down. Then i go to the elliptical and push myself hard for 30 mins. I try to get an hour of cardio in atleast 4 times per week during my cutting phase.

If i think of anything else i'll post it up but keep those tips in mind and just remember to stay focused on your goals. Don't go for 1 week, not see the results you want and quit. Now is the time to do it, spring is around the corner and i know everyone on this board can reach their fitness goals if they just got serious about it. We could even make it into a competition if people wanted to really have a reason to get into shape.
Hope this helps

[mikecentola]

stickied this for you ryan! thanks for the suggestions

[SIC]

hey ryan, what protein shakes do u recomend?

[JClark]

Disclaimer - Ryan also drinks lots and lots of beer.

[JustAFocus]

no i don't....cheap vodka...get it right...pff
anyways, Optimum Nutrition makes their 100% whey protein which is excellent stuff. Voted supplement of the year like 3 years running i think. Its pure protein and you can really tell a difference between good protein and cheap shit. Search online for the Optimum nutrition stuff and you won't be disappointed, i think its around $30 per big container

[mikecentola]

I think I've got the regular GNC Whey protein but I'd have to check