Back to our example of the 150 lb person, let's assume the person weight trains 3x a week and does some cardiovascular training on his off days. This is a very active person who will need a bit more protein than the average adult. His protein intake would be 1.5g/lb of body weight, so he would need about 225 g of protein. Now he divides his protein in to 6 smaller meals, giving him a total of 37 g/meal, which is not very bad. Now let's say he wakes up at 6:00 am and goes to bed at 10:00 pm. A rule of thumb here i to not eat for three hours before going to sleep. The reason behind that is that when you sleep is when all of the muscle growth or fat loss really happens, and if you put food into your system, you're slowing down that process, and with that the food will not be digested properly, thus causing morning gas and stomach cramps. So, this person's last meal will be ingested at 7:00pm, and breakfast is within one hour of rising, thus giving you the schedule of:

7:00
9:30
12:00
2:30
5:00
7:00

The reason the last two meals are so close is that this is the time people get back from work and do there workouts, and you always need a post workout meal that is consumed roughly 30 minutes after a workout in order to maximize the muscle building and fat reduction. Now this may look like a lot of food, and it is. What I tell most of my peers is that these do not all have to be full meals, and I recommend that you invest in protein powder. It is a simple powder that provides you with approximately 25 g of protein per serving, and with it 225 or even 300 g of protein a day is very achievable.

As you have probably figured out from the previous post, you need a healthy combination of diet and exercise in order to acheive results. We'll start with the important part first: your diet. Now, trust me, you are not going to like what you hear. It's become automatic in our minds to think of starvation when we think of diet. Their are three types of diets: bulking, cuting, and maintenance. I will go over the macros first so that we are on the same page. When trying to decide how much and what to eat, there are three essential things that need to be taken into account: protein, carbohydrates, and fats. Now proteins are almost always a set amount but vary depending on the level of activity per day. Survival level is one gram of protein per pound of bodyweight, This is the part you're not going to like: many people are not getting enough protein a day. If you weigh 150 lbs, you need at least 150 grams of protein a day to even think about building muscle or losing fat or even staying as you are. One serving of chicken breast is about 23g of protein, and as you can see, you're going to need quite a few chicken breasts. There are many sources of solid, healthy proteins, including chicken, tuna, beef, cottage cheese, milk, and protein shakes. Some of you may ask, "well, I can't just sit and eat food all day." That is very true. instead of eating 3 meals a day, you should spread them out into 5-8 smaller meals. That way you can split your protein evenly and include some other snacks to go along.

leading a new life

There comes a time in every one's life when self-image comes into play on almost every action taken. Whether it be going to school, going to work, picking a new outfit, or even going on vacation, how one perceives his/her self will always be taken into account.
Unfortunately, when it comes to living a healthier life, there are generally two typical cases. Case #1 are the many people who think they can eat whatever they want and get a flat stomach and toned arms by performing 250 crunches per day and 250 push ups and follow all of that with 250 bicep curls to burn off the extra fat and calories. That's probably the biggest myth around. Case #2 are people who think that if they follow a healthy diet, exercise is not a necessity. The following blog entries will give you the information you have been looking for. These are tips that every athlete, every gymnast, every movie star, and even every bodybuilder follow to get the shape they want. Remember, your body is like a bag of clay. With hard work and perseverance, you can sculpt your own masterpiece!