Frequently Asked Questions

Exercise      Diet/Nutrition      The Program

Why is it so important to drink plenty of water throughout the day?
It is essential to drink plenty of water throughout the day to keep your system flushed and to keep you hydrated. A healthy consumption of water throughout the day has fat loss benefits.



What is the best form of protein?
Generally the best forms of Protein are: Chicken Breast, Turkey Breast, Lean cuts of Meat, Fish (Tuna), egg whites and Whey Protein shakes



I don't have time to eat 5 or 6 meals day. Will it be ok to consume 3?
We must emphasize that 5/6 smaller sized meals are much more beneficial to your success as opposed to 3 larger meals. Eating the smaller means more frequently throughout the day will speed up your metabolism, meaning that the food will get absorbed much more quickly than larger meal would. If you don't have time supplement with a Good Whey Protein shake or bar mid morning and mid afternoon.



Is there any problem if I eat too much only in Sundays? I eat too much once in a week. I do not diet that day.
Although we recommend saving one day a week where you can relax from the diet, you must still keep a balance. There would be no point keeping to a strict diet all through the week and then 'pigging out' on a Sunday, it will simply slow your progress. By all means eat a little bit more and add some of your favorite foods, but do not overeat. Stick to the 5-6 meals on that day, but just add small portions of your favorite foods and treats.




you had suggested a good measuring fat Caliper What am I looking for in one as far as quality and measuring any certain type of brand or company
We recommend the Accu-Measure Body Fat Calipers. These are a relatively inexpensive tool for measuring your body fat levels accurately. If you are looking for an alternative then the FaTrack Digital Caliper is also a good investment providing a accurate reading, this is a slightly more expensive caliper but does provide a digital reading. Accu-Measure are by far the most well known Body Fat Calculator Manufactures and are certainly recommended by sixpacknow.com. Here is the link: http://www.sixpacknow.com/buy_cal.html




What is the best way to make a protein shake on the go, at work, wherever)? What type of shaker/mixer do you recommend?
The most effective protein shakes are those that can be purchased from Health stores. We recommend Whey Protein Powder which is bought in containers. The easiest way is to by a shaker and make your protein shake in the morning before going to work. Usually two scoops of protein powder mixed with water or non fat milk will supply as much as 30-40 grams of protein. You can take these to work and drink at the appropriate times.



I have a good diet of 5-6 meals on my workout days I would like to know what would be good to eat the days that I don't workout should I eat 5-6 meals also or not.
If Fat Loss and lean muscle increase are your goals, then I would suggest a continuation of 5-6 smaller sized meals also on non-workout days, however these meals should be significantly reduced in carbs compared to those you consume on workout days. Remember, you require a good intake of carbs on workout days only, to supply the energy for your workouts. Keep the meals on non workout days high in protein, but just limit your carbs to approximately 0.5 grams per pound of bodyweight. On these days a good cardio workout will really help to burn up that stubborn body fat. I'd also recommend a 'Carb Shock' whereby you almost completely eliminate your carbs for the whole day, and increasing your protein intake. Once in a while this technique will really give your system a shock and help you break a plateau. It's important to drink as much water as possible during a carb shock to keep your body hydrated. One method that you should try that many people I work with at my gym have had great success with, including myself is a Hi/Low/Moderate Carb Diet. This diet is very easy to follow and it�s the same diet I use to lose significant amounts of body fat with pre-contest. The diet is basically broken down into days, 4 low days, 2 moderate days, and 1 high day. Since I don�t know the amount of carbs you�re eating right now. I�ll suggest you take the amount you�re eating and make it your moderate day. Now, 5 days left. On your 4 low days, eat 50-100gm of carbs less than your moderate day, and on your 1 high day, eat at least 100gm of carbs more than on your moderate day. Now, here�s how to break up the days. If you train 4 days a week, then your high day should be on your toughest training day. The other days can be on any days you wish, but make sure that on 3 of your low days, you don�t train. Here�s an example: Monday: (High Day - 300gm of carbs) Train your Quads and Hams. Tuesday: (Moderate Day � 165gm of carbs) Train your Back, Biceps, and Abs. Wednesday: (Low Day � 55gm of carbs) Off. Thursday: (Moderate Day) Train your Chest and Shoulders. Friday: (Low Day) Train your Calves, Triceps, and Abs. Saturday: (Low Day) Off. Sunday: (Low Day) Off. Of course, this can be modified any way you�d like depending on your training schedule and current intake of carbs. The most important thing is that the days are varied. By varying your carb intake as shown above, you can make great progress without having to change your diet every time you plateau. With diet, chances are, you won�t plateau. Reason being is because you�re tricking your body everyday. Throwing in the High Day once a week allows you to speed up your metabolism after going 3 days on low carbs. The faster your metabolism, the more fat you�ll burn. 300gm or carbs might sound like a lot, but let�s face it; you can�t gain body fat in one day. This diet will allow you to lose fat while keeping your metabolism humming all the way through.




I consume Whey Protein as recommended by the onsite Dietician. The brand of Whey protein I use is the one made by 'GNC' called Pro Performance. Is that okay?
GNC Pro Performance Protein is a very good supplement, You've made a great choice.




I have been reading the diet information on your site, and when it refers to amounts of carbs, what type of carb form does it refer to?
When we refer to carbs, we mean complex carbs (vegetables, wholegrains, fruits, cereals, potatoes etc.) These are the carbs you should be consuming to form your nutrition plan. Remember you must have a limited intake of carbs on non training days and significantly increase intake on high intensity days. you can certainly eat more than a peach, a typical sized peach has 15-20 grams of carbs, therefore you have another 80 grams to play with.




I noticed that eggs have a lot of fat. Is this okay?
Egg yolks are the part of the egg which has the high fat content, this is why we only recommend the whites.




My current diet consists of 6 small meals per day every couple of hours. A protein shake, 6 egg whites, tuna sandwich, chicken breast with a jacket potato, banana, protein bar. I currently weigh 86kg and weight train 3 times a week
To avoid any muscle deterioration, you must consume at least 1.2 grams or more of protein for every pound of bodyweight. Failure to meet these targets will result in muscle deterioration. Each meal should be packed with quality protein sources, such as - shakes or bars, tuna fish, chicken, turkey, egg whites or lean white meat. I would recommend supplementing with Glutamine to help aid muscle recover and assist in the preservation of muscle mass.



I am finding it quite difficult to eat the 5 to 6 meals per day because I don't feel hungry, but I eat because the program says I should. I was wondering if I am wrong in eating when I'm not hungry, or is that the whole point (to prevent hunger)?
Eating five or six meals per day is an essential part of any fat loss nutrition plan. The importance is to keep your metabolism rate as high as possible. If people go too long without eating, they tend to overcompensate by the end of the day. Remember your meals should be snack sized meals, it could be that your portions are to big. The best advice would be to supplement with a Protein shake mid morning and mid afternoon to act as two meals, this way you don't need to worry about eating a meal, a shake will provide you with all the essential nutrients you need. You meal plan could look similar to this: 8am: Meal 10.00: Protein Shake 12.30: Meal 2.30: Protein Shake 5.00: Meal 7.30: Meal 9.00: Small Shake



Everyone keeps stating that Whey protein is the way, no punn intended. However, it is so much more expensive than Soy protein. I have left over Myoplex from over a year ago when I tried "body for life" and didn't have enough commitment to succeed.
Soy is not the preferred option to go for, however if funds are limited then it will make a great alternative. Infact Soy Protein has a higher concentration of L-Glutamine and L-Arginine, two very important muscle building amino acids, when compared to Whey, however Whey does offer quality protein. If you are happy using Soy, then by all means continue, it will still prove very beneficial.



what is your verdict on mycoprotein as an alternative source of protein?
Mycoprotein does not offer the same nutrients and amino acids that Whey Protein can deliver, therefore it will fail to make any significant impact on muscle building. The only protein supplement that can deliver muscle building results is Whey Protein Isolate.



I regularly eat six meals per day using a combination a whole food, protein bars and shakes for the first four meals during each day. My problem is with meals five and six, which are the only meals I get to eat at home during each day. I am trying to maintain good habits, but I am starving during these meals. I have tried increase the quantity of my morning meals, but still find myself starving even after I have eaten these two meals. What can I do to curb this after work hunger?
Hunger sets in with boredom, so it is imperative that you keep yourself occupied later in the day with any form of activity that takes your mind off eating. You could make your 5th meal slightly higher in carbs and then make your sixth meal (around 9-10pm) protein only. If you get particularly hungry, then have a couple of water biscuits or crackers with some cottage cheese or deli meats, just to fill the gap.




What do you recommend as a protein powder supplement? I just want a protein without any other chemicals that doesn't taste like either sand or someone's bath water. What insight do u have?
The Protein Supplement market has grown considerably over recent years with lots of new and exciting powders on offer, unfortunately some manufacturers have decided not to spend much effort in improving flavors! However, their are some great tasting powders currently available, including: Next Designer Protein (Strawberry Flavor), Glycerlean (Absberry), N-Large for Prolab, MuscleTech NitroTech, Labrada Lean Body Strawberry, Myoplex Strawberry New Formula and Twin Lab Super Whey Fuel (Banana/Strawberry)



When including protein within each meal, do u only count the protein from meat, fish etc or do u have to take into account the protein present in rice, cereal etc? E.g. for breakfast do u have to count the protein in cereal and make up the rest with protein shake? Its confusing.
Yes, you should only count the protein from whole foods, for example Chicken, turkey, fish, meat, egg whites, protein bars or shakes. Protein found in other foods such as pasta, rice, cereal or smaller snacks are minimal and are not considered 'pure proteins' like the other foods above, therefore their biological values are very small and need not be counted towards your daily intake.



I like eating granola with my yogurt once in a while. Is granola good or bad for the diet?
Granola is a great source of complex carbohydrates and is fine to consume with the plan.



I was just wondering whether or not it is alright to consume alcoholic beverages (mainly beer) while on the program
Ideally you do need to stay away from alcohol, especially beer. Beer contains a considerable amount of 'empty calories' which your body finds very hard to burn off. It also dehydrates you which causes negative effects on your muscle building potential. If your main priority is abdominal definition, alcohol (especially beer) must be cut back. Red wine, Whisky or Vodka are much preferred as their calorie content is much lower. Drinking once a week is fine, however binge drinking or heavy weekend drinking will ruin progress.




I am vegan. I do not consume any animal products whatsoever. I really want great muscle definition and I understand that diet is key. My main source of protein is in soy products. My question is, how do I maintain a proper high-protein, low fat diet without compromising my morals?
For a vegan candidate, a strict regimen will need to be followed, especially to ensure that a varied diet is still consumed. Remember also that many quality supplements are derived from animal products, for example creatine, whey protein and meal replacement powders (MRPs), so you will have to avoid these. If you are in doubt about any product, check with the manufacturer. As there are so many exclusions in the vegan diet, I strongly feel that isolated soya protein is an absolute must for the vegan trainee in order to meet protein requirements. Other great protein sources which vegetarians and vegans can enjoy are mixed beans, baked beans, hummus, tofu, quorn, textured vegetable protein (TVP), soya, coconut, oat and rice milk, and many more. We will of course explain more in your Personalized Plan, but rest assured being vegan will not have a negative impact on your success, however self discipline will be called for.




Is it true what they say about celery? do you actually burn more calories eating it then you gain from it? if so why not just carry it around and eat it whenever you get the chance? (as an extra to your current diet)
Although celery does not speed metabolism, it is actually a negative calorie food - it provides so little nutrients and calories that you burn more energy chewing and digesting it than you gain by metabolising it. Lettuce is another example of a negative calorie food.




Hello, I have lost about a stone in weight and I am beginning to look more defined but I do not wish to lose anymore weight, just fat. I don't want to become too thin. What do you recommend (food / shakes) I should eat to maintain and add decent weight. At present I have x2 Whey shakes a day as part of my program. Thanks in advance, Michael.
Michael I'd encourage you to slightly increase protein and carb intake by approximately 40g for each. You may find Meal Replacement Shakes especially useful. EAS Myoplex or Labrada Lean Body sachets will contain this amount in one sachet, so these would be helpful. You may also want to consider creatine, to help maintain your current weight.




Is there a specific brand of glutamine that you recommend?
The extremely popular amino acid L-Glutamine can be found in protein powders, beans, meats, fish, poultry, dairy products, and of course, L-Glutamine supplements. All today's brands use high grade L-Glutamine so all are pretty much in comparison. EAS, AST, MRM, CNP (UK), PROLAB, USN, GNC are all good choices.




Is it ok to eat vegetable soup?
Ideally you should avoid tinned or packet soup due to the salt associated with them, however now and again they are fine. We would particularly recommend making your own Vegetable Soup with will be a much more nutritious and healthier option, here's how to make it: 1 can V-8 juice 1 can tomatoes 2 cans mixed vegetables (add juice from cans) 1 pack frozen mix of chopped onion, bell pepper and celery 1 can new potatoes Season to taste and combine ingredients. Then, cook all day in a crock pot or simmer for about 1 1/2 hours. Alternately if you have a blender, you can add various vegetables and blend to a pulp and then heat up.




I understand how to diet if you want to build a better body, but would you diet the same way if u want to lose weight?
If your main priority is weight loss then yes your diet maybe a little different than that of a muscle building one, but many of the same principles still apply. Five to six snack sized meals, high protein, low carb and low fat foods. You need to ensure you are burning more calories through daily activities and exercise than you are actually consuming so it is essential to count calories for every meal.




Hi, I'm currently 15 years old, and was wondering if excess protein intake could damage your kidney's since I come from a family with a history of kidney problems. Also if excess protein does damage your kidney's are their any other types of proteins that don't? Thanks for your time.
Their is still no evidence or any cases to prove that too much protein can lead to kidney problems. Some bodybuilders have known to consume as much as 2-2.5g per pound of bodyweight. We recommend 1g per pound of bodyweight which is not excessive. Due to the fact that you have a family history of kidney problems I would encourage you to speak to a Doctor/Medical Practitioner before commencing a high protein diet.




Knowing they are important to a healthy diet, I try to consume a good amount of vegetables per day. Being vegetarian, it goes beyond a necessity. However, I noticed that carrots tend to have 5 grams of sugar per serving. I had no idea veggies contained sugar (I thought it was mainly fruit as far as natural foods go)! I know that it is best to stay away from sugar when possible in order to prevent stored fat in the body, so is it a bad idea to eat carrots? If so, are there other vegetables that contain sugar?
Some proponents of low carb diets recommend avoiding carbohydrates such as bread, pasta, potatoes, carrots, etc. because they are high on the glycemic index - causing a sharp rise in insulin. Certain carbohydrates have always been, and will always be the bad guys: candy, cookies, baked goods with added sugar, sugared drinks, processed / refined white breads, pastas, and rice, and any foods with added sugar. These are not good for health or fat loss. However, carbohydrates such as fruits, vegetables, legumes, whole grain breads and pastas, and brown rice are good for health and fat loss. Just like with proteins and fats, these carbohydrates should be eaten in moderation. Large volumes of any proteins, fats or carbohydrates are not conducive to fat loss and health. The effect of high glycemic foods is often exaggerated. It's does matter, but to a smaller degree than is often portrayed. Also, the total glycemic effect of foods is influenced by the quantity of that food that you eat at a sitting. Smaller meals have a lower overall glycemic effect. Also, we usually eat several types of food at the same time, thereby reducing the average glycemic index of the meal, if higher glycemic foods are eaten. Also, glycemic index values can be misleading because they are based on a standard 50 grams of carbohydrate consumed. It wouldn't take much candy bar to get that, but it would take four or five cups of carrots. Do you usually eat this many carrots in a meal? Regular exercisers and active people also are less effected by higher glycemic foods because much of the carbohydrate consumed is immediately used to replenish glycogen stores in the liver and muscle. In a nutshell eating carrots is fine.



I've recently lost 70 pounds and I am now at 215 lbs. I don't really want to lose anymore weight if at all possible, but I do want a SIX PACK. I was just wondering if there was a way to minimize body fat and obtain a SIX PACK without losing weight in poundage?
You have to remember that 1 pound of fat weights 1 pound, so if you still have 15 pounds of unwanted fat on your body you will have to lose 15 pounds in weight. However you can balance this out my adding more muscle. As you lose the fat you will also be building new muscle which will allow your weight to even out. Stick to a high protein diet along with heavy training and you will maintain your current weight (give or take a few pounds) yet still drop the fat.




How about consuming egg beaters, as opposed to egg whites? Too, I used to mix a big tupperware bowl of tuna/brown rice/mustard/tabasco and consume small portions through the day...is this acceptable? V8 juice, is it okay? Thank you..!
EggBeaters are great, you may want to scramble these or make an omelette, here is a good omelette recipe: 3/4 cup Eggbeaters diced onion, diced peppers (red & green), sliced grape tomatoes, broccoli (just the very tip tops of the floret) Mix it all together in a measuring cup and pour it into a lightly oiled non-stick skillet over low heat. As it firms up after 5min I use pepper and a couple splashes of Tobasco and you have a great omelette. Anything with Tuna is good, the tabasco and mustard will also flavor it up and the brown rice is a 'good carb' so this is fine. V8 is great as it is full of fiber.





Hi guys I currently stand at 172lbs (was 185lbs) and 17% body fat (was 22%). I am very proud with my current results but I would like to lower the body fat to 10% to start seeing my abs. Will it be possible to do this and keep my current weight? the thing that demotivates me allot is that I keep imagining that I will become thin. I do not want to loose muscle weight I only want to loose the fat. I follow your program intensely, cardio 4 times a week walking, lift weights 4 times a week, I take 1g protein for 1lb weight, creatine and glutamine.
The trick to cutting whilst maintaining muscle and weight is to fluctuate your body between energy surplus and deficit at different times of the day, or on different days of the week, through diet and exercise. However, if you are cutting extremely strictly, then it is not possible to gain muscle at the same time as losing body fat, as there is far too insufficient energy reserves for muscle growth. Here the priority is maintaining muscle mass. But, for the main, with gentle dieting you can successfully lose fat and maintain your present weight, reaching your bodybuilding objective, i.e. looking and feeling great. Meals must be small but regular, and in order to maintain, it is essential to keep protein intake high. The key to effective cutting lies in careful manipulation of your intake of carbohydrate foods, i.e. carbs should be low, but not omitted. Consume complex starchy carbohydrate foods regularly, but in small portions only. You will also have to be that little bit stricter in avoiding treats and junk food of course! Weight training whilst cutting, must remain intense. You will be able to continue to train hard as your calorie intake will not be mega low and you'll be including regular carbohydrates. In order to achieve optimum results, I'd also try to include 30-40 minutes of cardiovascular exercise or high intensity interval training (HIIT) four times a week as you've been doing, as exercise preferentially burns fat whilst maintaining muscle mass. This ideally should be done on a different day or a different time of day to weight training so as not to interfere with nutrients required for muscle growth. Intensity should be low, say about 55-60% maximum heart rate, the optimum level for mobilising fat reserves whilst maintaining muscle tissue. In practice, this is the level so when you cease exercising you feel slightly warm and just out of breath Keep sticking with it and your weight will begin to creep back up. I'd encourage you to increase carb intake by 50-75g on weight training days.




hi , I heard from a lot people that white rice makes you fat. Is that true? I mean I am asian I eat white rice in daily basis.. and at same time I am workout out and trying to get six packs. Should I avoid eating white rice in order for me to get good definition in my midsection and what else can I substitute with?
Yes, this is true. White Rice is a highly processed carbohydrate--high on the glycemic index, low in fiber, low in nutrients, and not terribly filling. Eating white rice will massively spike insulin release in the body and leave you feeling hungry again shortly after you eat it. You don't need to go aggressively low-carb to lose fat, but you do want to limit your intake of processed carbs like white rice. You're much better off with fruits, vegetables, brown rice, yams, and old-fashioned oatmeal (the stuff that comes in the canister, not the packets) as your primary sources of carbohydrates.




mozzarella cheese & mayonnaise sodium): If I eat mozzarella cheese(8 grams of fat: 5 grams of sat. fat + 3 grams unsat.) throughout the week, should I avoid saturated fats on my cheat day(i.e.: cookies)? Is it ok to use mayonnaise with sodium of 150 mg everyday when my goal is to get cut abs?
For clear, cut abs you must eliminate excess sodium and would therefore ask you to keep intake of mayonnaise to a bare minimum. Achieving great abs requires some sacrifices and mayonnaise is one of them.



I have just joined and am sorting out my Plan. I have a question please: Should I have my "free meal" or eat-whatever-I-want 4 hour period on a training or non-training day???
You may have your cheat meal/4 hour window on any day of the week. Most trainees prefer to stick to the plan throughout the week and then have their four hour window over the weekend.



I have just joined SixPackNow and am sorting out my diet plan (I have to be very thorough or I'll lapse!) and have a question: I have read a lot about your suggestion to have Green Tea in one's diet to increase metabolism. When during the day should I drink Green Tea? How often? I am also drinking approx 2L water per day.
You can drink Green Tea at anytime of day, as you would drink regular tea or coffee.



I am new to SixPackNow and have asked 3 Qs already but I'm hoping this is the last one for a while! CARBS QUESTION: On weight training days you mention I should increase my carb intake. What happens if I do my weight training (+ cardio) in the MORNING? If I then go to work and eat a little more carbs I won't be actively burning them off because I won't be going to the gym until the next morning... Is this a correct assumption? SHOULD I have high carb days at all if I train only early in the mornings? Please help. I need to plan! Thanks heaps! Jess
Great Question. Those who do all their working out in the morning do still need to maintain a high/low carb combination to help stimulate your metabolism. Carbs are required after an intensive workout to help with muscle recovery so would encourage the three meals after your weights sessions should remain high carb on the days you train and then lower carbs towards the latter part of the day.



What about soy products as substitutes for dairy?
Sure, any soy products are recommended, especially Soy Milk, Soy Beans and Soy nuts or bars.



I've been trying to find good meats to eat, but many have a good amount of sodium. How much sodium is too much?
The amounts found in fresh cuts of meat are generally quite low. You'll only see much higher amounts of sodium (salt) in processed meats or cold cuts, those you should try to avoid where possible. You should also try to avoid adding too much sodium to home cooked meals, a pinch of sodium is fine, but a heaped teaspoon is too much.



I wake up about 6:00 to do cardio, and I leave my house at 7 before school and I don't eat till 11:40 for lunch then I eat at 3:00-3:30 after school. I was wondering what should I do since that's such a long period to go without eating. What kind of foods should I eat if I can't eat in-between those times. Thanks
It is important to keep your metabolism elevated throughout the day and to do this you need to eat at regular intervals. Failure to do this will lead to your metabolism slowing down!! Which of course means burning fat gets even more difficult. We understand it can be difficult to consume 5-6 smaller meals per day, this is why we strongly encourage you to consider whey protein supplements or protein bars. These are quick, convenient and healthy!! Alternatively even a very small snack like an apple, dried fruit, some grapes, celery or nuts will help elevate your metabolism. I cannot stress enough the importance of eating these small snacks meals. It really can determine your success or failure.



Hi, I was wondering? Is it okay to eat the exact same meals two or maybe three days in a row because I'm really confused on how other people stay eating throughout the 12 weeks, I mean won't anyone run out of ideas on what to eat the following day?
You can stick to the same meals, however on occasion just mix things up a little by swapping foods around so that you have them at different times. We don't expect you to eat different things everyday, just add a little variety every now and again.




Is it okay to wake up have a protein shake with a banana then take a fish oil supplement and a Centrum vitamin at the same time. Or a calcium supplement with a fish oil supplement at the same time. The question I am trying to ask is "is it okay to take more than one supplement at one time or is it harmful?"
This is fine. These are all 'natural' supplements/vitamins and will have no harm.




Do you have to sweat to lose body fat, or how can you tell that you are losing body fat by doing an exercise is it by the heart rate or amount of sweat or what?
Your heart rate must be elevated in order to burn fat. Breaking sweat is always a good sign that you're working hard, especially when performing aerobic/cardiovascular activity, however this does not determine how much body fat you're burning as not all people sweat during exercise. Heart rate monitors are a good way of keeping a close eye on your heart rate during exercise. If you don't have one you do need to ensure that you're keeping your workouts (including weights) intensive. Avoid long pauses and keep the pace of your workouts elevated.




Is there anything wrong with consuming low or lack of sodium &/or sugar?
We would not recommend totally avoiding sodium, however you should ensure that you are maintaining a low sodium diet. Sodium is actually a major mineral, an electrolyte that pairs with potassium in many cellular and body processes and therefore we do need a little in our diet. As for sugar, it is recommended to avoid adding this to foods, desserts or hot drinks. You'll never be able to totally avoid sugar, but just try to monitor intake.



Is it ok to substitute sugar with splenda? I like to have my tea in the morning, but I have to sweeten it somehow.
Sucralose is the non calorie sweetening ingredient in the sweetener called "Splenda". It is made from sugar and tastes like sugar, but is not a carbohydrate. Studies have shown that it does not affect blood glucose control or insulin levels. It is not toxic or carcinogenic, does not cause genetic or hormonal changes, and does not promote dental cavities. This is recommended




Hello...what is the recommended amount of calories to burn at the gym on a daily basis. I train 2-3 times a week and currently, burn a min. of 170 calories per gym session.
It depends on the activity involved (cardio, weights or other aerobic session). Typically you can burn anything from 200-500 kcal in a cardio session and approximately the same in an intensive weight training workout. Remember, you must burn more calories than you're consuming in order to effectively reduce body fat. It is important to calculate the total amount of calories you burn on a given day against the amount you take in.




I have a six-pack but I am always trying to improve it by weight loss and abs training, currently my personal trainer told me to increase the amount of good balanced calories to 500 kcal (it was calculated in accordance to my activity) to gain lean mass, my only worry is that this may result to a lack of abdominal improvement, I thought that maybe increasing the amount of calories and using thermogenics (hydroxycut) will help me gain lean mass and continue to sculpt my abs, my only worry is that I had an experience with thermogenics that resulted in making me too thin ,shrinking also my face. How can I make thermogenics work only to sculpt my abs and get me more ripped without interfering with my lean muscle gain (not making me thinner)? Thanking you before hand regards
You cannot make a fat burning just target your abdominals!! As you'll hear throughout the site, you cannot spot lose fat (unless you have liposuction!) When you lose fat, you lose it everywhere and that includes your face. My advice would be to spend some time concentrating on adding some muscle mass (say 6-8 weeks) don't worry too much about whether your abdominals lose some visibility, just concentrate on adding some mass, because the more you add, the more fat you burn! Not only this, when you then trim down to reveal your abs, you won't look so thin, because you'll have balanced your physique out by adding the muscle mass.




I know that supplements such as fat burners and CLAs aid in achieving results effectively in the program. I am more concerned with my body becoming dependent on these supplements. Won't my body become used to them after achieving my goals and thus have negative fat-gaining effects if I eventually stop taking them? Thanks.
Absolutely, this is why we recommend cycling fat burning supplements with a four week on, three-four week off cycle. This way your body will not become too reliant on a thermogenic. If a trainee eats clean and trains correctly they should not feel the need to be too dependant on a fat burning supplement. As for CLA, Protein, Glutamine supplements, these a natural products and do not need to be cycled.




I was wondering I have constructed myself a diet plan and it meets my needs of proteins, carbs and fats but due to my ability of liking almost no foods, my diet will be almost identical everyday. The boredom factor of eating the same foods has no effect on me as I have been eating a very boring diet for years. Although I was wondering is their any problem with eating an almost identical diet every day?
Although it is recommended to add some variety in your diet where possible, as long as you're getting the right amount of nutrients you'll be fine.



I am finding it very difficult to consume 200g of carbs a day what would you recommend to eat have been eating brown rice but 200g of brown rice only gives 40g of carbs and I only want to consume rice once a day for lunch and I do not want to eat at any carbs for dinner how can I make it possible to consume 200g of carbs? Regards Andy
Cereals are great and a typical bowl will provide 40g of carbs. Shredded Wheat, Oatmeal, Porridge Oats, Weetabix or Bran Flakes are good choices. Wholemeal/Wholewheat/Brown or Rye Bread, each slice of bread will provide 15-20g of carbs. Rice Cakes are great carb snacks and will provide 10-15g per cake. Veggies, fruits and salads are also great to add to meal to bump up your carb intake.



I was wondering is it necessary to divide your intake of carbs and proteins evenly for each meal. For example my target carb allowance is 200g but I consume 25g for breakfast, 107g for lunch and 56g for dinner is this ok or is it better to divide my allowance of 200g into 3 giving 66g a meal?
It is essential to split your meals up into 5-6 smaller portions, infact it is one of the most important aspects of the program. Smaller, more frequent meals elevate the metabolism, which is very important if you're to successfully reduce fat.



I am now having five meals a day but I was wondering how many hours apart should each meal be.
Meals should be spread out every two-three hours.




you recommend protein shake as a mid morning/afternoon meal but it has no/very low carbs hence not balanced?
It's best to have a piece of fruit or some rice cakes with your protein shake to help bump up your carb intake.



Is taking creatine and a thermogenic burner at the same time a good way to lose body fat? I ask this because creatine makes you retain water in your muscles while the burner is trying to get rid of water retention. So do they cancel each other out? Thanks!
Think about one of the most major functions that Creatine is doing. lt causes water retention inside the muscle cell. Now think about one of the most major actions of a fat burner. lt causes frequent urination. So from one side you have to drink more water because of Creatine, but at the same time you have to go to bathroom more often. The final result? Very possible dehydration and muscle cramping. If you want to lose some fat pounds, fine, take your fat burner, reduce your calories, and increase your cardio! You want to gain some muscle pounds? Take a good Creatine supplement, and increase your food consumption! You want to get more muscles, but at the same time you want to lose some unnecessary pounds? You really need to decide what you want to do first, bulk or cut?



I weigh about 185 and want to lose about 30 pounds or so. I read that taking Whey protein and Hydroxycut is a great way to get fast results. But I also read that most people take Whey protein as a weight gainer. What would you recommend as the best way of reaching my goal?
Whey Protein is very beneficial to an weight/fat loss program and for good reason:- 1. Protein requires more energy to digest than other foods (called the thermic effect of food). This helps use more calories and hence may help with weight loss. 2. Also, high quality proteins such as whey protein help to preserve lean muscle tissue while you lose fat. If your body doesn’t get enough protein and the important essential amino acids on a daily basis it will “steal” them from existing muscle tissue. 3. Protein also helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat. 4. Protein has a greater ability to promote satiety than do fat and carbohydrates. Whey protein contains a special component called glycomacropeptide, or GMP. GMP helps promote the release of CCK, which is an appetite-suppressing hormone. This may help you feel full and hopefully stop eating sooner. In addition to weight loss, another important side benefit of whey protein is its ability to support the immune system. It promotes the formation of glutathione, an anti-oxidant, which plays a key role in supporting the immune system. This is especially important during periods of stress and disease and for individuals who exercise aggressively or smoke. As for Hydroxycut or any other fat burning supplement, yes, these will help with your goals and speed up the fat loss process, however, they are by no means an essential supplement. Great results can still be achieved just through a clean diet and cardio/weights program. For those who do wish to speed up results, a fat burning supplement is an ideal solution to consider.





Is it still possible to lose enough fat to visibly see your abs eating only 20-25 Carbs a day, or must you also include some of the complex carbs that was mentioned in the diet plan and increase your carb amounts?
You need to CARB ROTATE. Lowering your carbs too low everyday will leave you feeling drained, irritable, lethargic and generally lacking in energy. Not only this, but your muscles will look very flat, due to the loss of muscle glycogen from the drop in carbs. You MUST eat adequate carbs on the days you weight train. On the days you're not training you can lower them down, you will need to find a good balance for yourself and for some people 20-25g for the day would be too low. So to recap, you MUST eat carbs (ideally in the first five meals of the day) and then lower them on non-training days. Remember, carbs are an energy provider, eating too few will leave you drained, eating too much will cause fat gain! This is why carb rotation is very important and do encourage you to stick to the amounts we outlined in your Personalized Plan. Please Note: You can lower the Non-Training Days Carbs lower than our Recommended intake advise in your Personalized Plan.




I read dairy product retain water, so should I stay away/avoid cheese and cottage cheese even though both is a good source of protein and calcium and low in carbs?Or how much is too much of cheese a day? Thanks.
If you're looking to get cut, you will need to keep an eye on dairy products as it does cause water retention, which is just going to hide those ab muscles. Low fat cottage cheese is an excellent form of protein and the fat and sodium levels are minimal (always check the labels as some brands do have high sodium/salt levels), therefore, this is a good choice which can be consumed every other day. If you're not to concerned about getting your body fat down to paper thin levels, you can have low fat cottage cheese every day. We do encourage all trainees to drop high fat cheeses altogether.



Can you give me some good no carb last meal ideas what are pretty fulfilling? Thank you.
Later in the evening you must stick to very clean eating. Here are some ideal suggestions: 4 x Rice Cakes with Low Fat Cottage Cheese or Egg white Omelette, made with 4-6 egg whites and one yolk. Add a little pepper and diced ham. Two Rice Cakes or Protein Shake with 3-4 Rice Cakes or Low fat cottage Cheese on Ryvita Crackers (Add sliced tomato) or Any chicken or turkey based meal with small amount of veggies The above meals are very clean and are perfect for this time of day. Rice Cakes are great for snacking on during the day too, low salt, low calorie and low carb!



Would you recommend natural peanut butter and olives as a good source of hearty fats?
Both are excellent sources of 'good fat' are fine to consume.



Can you recommend some low sugar snacks what I could have even later at night? Thanks.
You must cut carbs late in the evening (after approx 7pm), therefore you need to stick high protein snacks with very few carbs. The best late night snack are Rice Cakes with a little cottage cheese, these are very low calorie, high protein, low carb, low sodium and low sugar, making them ideal. You can have any protein sources later in the evening like fish, chicken, turkey, egg whites in an omelette or maybe some cold cuts with a couple of rice cakes. You must however, try not to give into your cravings and munch on high carb snacks. A couple of ways to help see you through the evening is to increase the fiber in your diet, especially at dinner time. Try adding beans or whole grains to keep you feeling full. Also Increase the protein in your dinner. Recent research suggests that protein has the greatest staying power to keep hunger at bay.




As my last meal I usually have a protein shake before bed....it's a no carb protein only shake....can I have the shake with fat free milk or I should just have it with water?
Either is acceptable, however, if you like having your shake with water, all the better! Try and consume Casein Protein before bedtime, which is a slow release protein.



Is it okay to drink coffee? I drink it just black. I have heard conflicting things about caffeine. Some say it is good as a work out booster, others say it aids in accumulating fat storage in the abs?
Coffee is fine as long as you're not adding sugar. Coffee is a great stimulant and you'll find it great for keeping alert and providing a boost throughout the day. Coffee does not cause body fat accumulation.



It was suggested in my diet plan to allow a four hour period once a week in where I may eat what I would like, not pigging out. I am confused by this. Could you maybe elaborate? Does this mean I may enjoy a few low calorie alcoholic beverages such as vodka with diet pop? Or, that I may be permitted to eat one fast foods meal? Please explain! Thanks!
In your four hour window you can have anything you like, whether it's a few alcoholic beverages, some pop, a pizza, hamburger, hot dog, some chocolate or your favorite dessert. Just one four hour window to indulge in a couple of your favorite treats!




Hello, I read the information about calculating daily carb/protein intake. Is there an easy way to measure out carbs and protein? Say 20g of protein would be the size of x. This would make it much easier since I am a college student and can't measure each quantity exactly.
Unfortunately there is no easy way around this as certain foods contain different amounts of protein. Here is a guide you may find helpful:

Poultry

Chicken Breast without skin (Normal sized Breast) 30g
Turkey Breast without skin 30g
Chicken Roll (2 slices)8g
Chicken chunks (canned – 1 tin) 16g
Turkey Roll (2 slices) 8g
Ostrich Steak (4 oz steak) 22g
Quayle Breast (4 oz) 22g
Squab/Pigeon (4oz) 20g
Pheasant (Leg Meat) 22g


Fish/Seafood

Tinned Tuna (1 tin) in water 35g
Tinned Tuna (1 tin) in oil – ensure juice is squeezed out 26g
Salmon Tinned (1 medium sized tin) 25g
Tinned Shrimp (1 medium sized tin) 18g
Crabmeat (1 medium sized tin) 23g
Sole/Flounder Baked 18g
Cod – Medium sized portion 18g
Baked Salmon 24g
Baked Tuna 25g
Baked Trout 25g
Halibut 20g
Sardines (3 medium sized)18g


Meats – Red meats should be consumed no more than 3 times weekly

Sirloin Steak (Lean 4oz) 22g
Rump Steak (Lean 4oz) 20g
Beef – Roast Rib (lean 4oz) 20g
Stewing Streak (approx 10 chunks) 20g
Ground Minced Beef (4oz portion) 18g
Lamb Roasted (3 chops) 18g
Beef Heart – Braised 3oz 20g
Pork Chop – 1 medium sized 15g
Pork Rib – lean 3oz 20g
Veal – Regular serving 3-4oz 22g
Bacon – 1 lean rasher 6g
Canadian Bacon – 1 slice 7g

Others

Egg Whites (1 white) Small Egg 5g
Egg Whites (1 White) Large Egg 7.5g
Soy Beans – 100g 20g + 20g carbs
Tofu – 1 piece 10g
Cottage Cheese 100g tub 25-30g
Protein Bar 30g 20-30g + Carb Count on Wrapper
Whey Protein Shake with non fat milk – 1 scoop 20g
Whey Protein Shake with non fat milk – 2 scoops 40g
Soy Protein Shake 1 scoop 15g
Soy Protein Shake 2 scoops 30g



I don't eat anything after 9 pm since I feel that those excess calories will just turn into fat. Because of this and the fact I get tired of water and green tea I drink crystal light. Is this something that is going to ruin my progress, and if so is there an alternative you would recommend? Crystal Light is fine, however, you can continue to eat up until 30 minutes before bedtime as long as you stick with protein sources. It's excess carbs you need to be concerned as you body cannot breakdown carbs like it can protein, therefore any excess carbs are converted to fat. Here are some great evening protein snacks: http://www.sixpacknow.com/mem_supper.html

I would like to know how many hours before I go to sleep should I have my last meal (protein based with veggies or protein shake).
You can have your last protein meal approximately 30 minutes before bedtime.



I am a 160 pound male that usually consumes around 2000-2400 calories a day. Because of this I tend to eat allot more protein than I probably need as in 250-350 grams. Is there a detrimental effect, as in storing body fat if one intakes too much protein or is it really just about calorie intake? Also how much can one digest in one sitting and if they have more will that extra protein turn into fat?
Excess calories, whether they come from Protein or Carbs will lead to fat gain. This is why it is important to ensure you create a calorie deficit in order to lose fat. 350 grams does seem a little high for your weight. 250 grams would be more suited, the rest should be made up from carbs and healthy fats. If you're taking in approx 2000-2400 kcals, you need to ensure your burning more than this through daily activities and exercise. Your body can only process approximately 50 grams at any one time. Your body will excrete the rest.


I have been wondering whether organic peanut butter, that is all natural is beneficial to eat on the diet and if so how much should I aim to have per day?
CLA, Fish Oil or spoonful of Extra Virgin Olive Oil or Flaxseed oil is the best solution to get your intake of healthy fats. Organic Peanut Butter can be consumed, but remember, it's still processed and would therefore encourage no more than three-four servings weekly (1 heaped teaspoon per serving).



What do I do if I find myself having cravings? I have recently been consuming bigger meals, as in more chicken at dinner or something like that and also drinking crystal light to satisfy my sweet tooth since I have been getting these cravings. What ways do you recommend me dealing with cravings? I was told it could be from a lack of carb intake in the morning since I have been generally eating under 75g/day
75 grams is low, hence why you feel so hungry. Please remember, we advise carb rotation, where you increase and decrease your carb intake according to your activity levels. Smaller amounts of carbs spread throughout your first four-five meals of the day will ensure you keep on top of your cravings. Small things like rice cakes, nuts and raspberries are also very helpful to snack on if you find your cravings are getting the better of you.



I was advised not to eat these low carb tortillas, which are made form whole wheat, contain 8g carbs and 5g of fiber and the first ingredient being oat fiber, but they are obviously processed since they are a tortilla. Is it true that even these types of processed things are detrimental to shedding body fat, because I am looking for an alternative to oatmeal and brown rice and I really enjoy the low carb wraps (brand is don pancho).
Anything whole-wheat is fine, it's white flour based products you need to try and avoid (eg. White Tortillas, Pittas etc.).



If you are trying to add muscle, without adding body fat what kind of bulking program would you recommend?
It is not possible to 'bulk' and 'cut' at the same time. You have to be prepared to add some fat whilst bulking. This is why most trainees will spend a portion of the year (usually winter) bulking, where they add as much muscle (and some fat) as possible. They then cut down for the summer. If you want to keep lean and muscular all year round it calls for precision diet and training and the incorporation of some supplements. Carb Rotation is also a very important aspect of adding muscle whilst keeping body fat to a minimum. Training wise you need to keep up the cardio and lift heavy with the weights.



I've found that by adding a table spoon of balsamic vinegar and one of flax seed oil that I'm able to enjoy eating my chicken and brown rice. Is this an acceptable addition to my day time meals or will it hinder my progress.
Sure, this will be fine. You may also want to consider a little ketchup (teaspoon), lemon juice, light curry sauce (teaspoon) or other low fat dressing/sauce.



I have been eating granola that is sweetened with organic evaporated cane juice. I was told that it does not have a great effect on blood sugar since it is unprocessed. Is this true? Where can I find the glycemic index rating for this sweetener?
Cane juice does not undergo the same degree of processing that refined sugar does. Therefore, unlike refined sugar, it retains more of the nutrients found in sugar cane. How do natural sugars fare on the Glycemic Index? Organic Cane Juice, Fructose, the type of sugar commonly found in fruit; lactose, the sugar found in milk; and honey, the sugar produced from nectar by bees, all fare very well. In fact, if you are simply concerned about blood sugar, these three sugars will affect it less than brown rice, whole wheat bread, and baked potatoes!




I have found that many "sugar free" things contain maltodextrin, a complex carbohydrate. When I looked up the glycemic index value for it I found it to be extremely high, meaning that it drastically spikes blood sugar! What is your opinion on maltodextrin and should it be omitted from a eating plan because of it's impact on blood sugar
Maltodextrin is especially useful pre and post workout, however, not ideal as a general carbohydrate in your diet. Use only at the times suggested above.



I have been carb cycling for a while and am seeing great results. I have found it more efficient to keep my carbs below 100g sunday-friday and than have a "carb up" day on saturday where I consume as much carbs as possible before 6pm. Is this recommended or is there an alternative you would recommend?
No this is great. What happens here is because you've depleted your carbs for six days, when you carb up on the Saturday all the carbs are converted to glycogen, this pumps up all your muscles and fills them out. Your body is totally thrown off course with this high carb day and it is a great way to boost your metabolism. You may also want to try, three low carbs days and then 1 high carb day.




I have been doing carb cycling on a 7 day cycle, with less than 75g of carbs from sunday-friday and then eating as much carbs as possible on my "carb up" day on saturday before 7pm. Is it necessary to establish Ketosis during the week in order to get the benefits of the "carb up" day on saturday and not gain fat?
To establish and maintain ketosis Carbohydrate intake must be kept below 30 grams or lower, so in your case it is not necessary.




In my diet plan, you said, "Also, just watch your fat intake. You don’t have to count the exact amount of fat you’re eating, but make sure you aren’t taking in more than maybe 5-6 grams of SATURATED FAT per meal. Foods with UN-SATURATED FATS ARE FINE." I guess I need some clarification as to what this means. For example, I saw some ground turkey that says: Total Fat 8g; 2.5g sat ; 0g trans per 4 oz serving. Would this be an acceptable food source with a total of 8 g fat even though sat fat is only 2.5?
Yes this is fine. As long as each meal you consume has less than 5g of saturated fat you're on the right track.




I'm stuck at choosing which protein powder to buy. there's so many brands and varieties out there. what are the percentage/grams contents of carbs,fats and proteins should I look for to determine whether it's a good supplement for me? Also, what are other recommended Brands other than Myoplex?
You can find our recommendations in the Supplements Section of the website. Ideally, you need to look for a Whey Powder with more than 20g of whey per serving, less than 4g carbs and less than 2g fat. Myoplex alternatives are Nature's Best Isopure or Labrada Lean Body MRP's




I am hypoglycaemic and have noticed that by the end of my low carb days I feel very drained. I get dizzy and sometimes my vision gets blurry. I consume 150g of Carbs on my low carb days. I'm worried increasing my carb intake on those days will make me gain weight but I'm worried about my drop in blood sugar. What do you suggest I do?
Stick to wholegrain foods like cereals, brown rice, brown pasta, wholewheat breads, brown spaghetti, couscous, potatoes and veggies/salad. These are slower release carbs and will provide longer lasting energy throughout the day. 5-6 smaller meals with a serving of these carbs in very important to maintain energy levels. If you want to slightly increase your carbs to 200g it should not pose to much of a problem, just drop your protein intake by 30-40g.



when's a good time to intake protein? before or after the workouts?
It's always good to have some form of protein before or after. Whey protein is preferred after a weight training session as it is rapidly absorbed.




I am confused. In the article "Gaining Muscle Mass – Diet & Nutrition" by Ross it says that to gain lean mass protein consumption should be 1.6g per kilo of bodyweight. However in the personalized diet that you sent me it says that it should be 1.4g per pound. In the article carbohydrate consumption should be 1.5g - 2g per kg while in my personalized diet it is 1.5 g per pound. Which one is right? How come to add lean mass it is less amounts than to obtain six pack? Please let me know your comments.
Protein and carb targets are give based on your goals. For a female bodybuilder, yes more would be required, but for a women looking to stay lean and toned whilst adding some lean mass, 1.4g or thereabouts per pound of bodyweight is enough. If you find you're not making the increases in muscle you had hoped for you can simple increase this.




I'm not overwhelmed with the many supplements available in the market, what could be made at home, supplement improvements, & new products. I actually want to try as many as I can to get the best results possible; if there's a limit, when should I stop purchasing new products to test? While I'm currently bulking over the winter & will try to cut in the spring, I, like many others, often discover new products with benefits.
This is a personal choice of yours, you know where you want to get to, so you will have to chose what supplements you need to try in order to achieve your goals.



My husband is taking whey protein. My brother in law does as well and stated that it often is constipating. I have read that. However, brother in law attempts to counteract by using metamucil at the same time in a whey/metam. mix. I said that I thought that was not good because the fiber may interfere with protein absorption. If he wanted to use metam. also, that may be advised but at a later point in the day? HELP. Thanks.
I would recommend buying a lactose free protein powder and one that is hypo-allergenic, meaning it rarely causes allergic reactions. Lower quality, cheaper whey protein products contain lactose and can cause allergic reactions including stomach upsets and other digestive problems like constipation.




I am a bit confused with how much protein and carbohydrates should be taken (preferably in a form of shake) 3o min before and right after cardio exercise session and weight lifting session, and what if I combine 45min weight lifting with 20 min HIIT? I go to the gym early in the morning Mon thru Fri. thanks.
If combining both weights and cardio in the morning I would suggest 30-40g of whey protein along with either some wholewheat cereal or some fruit 30 minutes before working out. You should then complete your workout with the same. If you're just doing cardio in the morning I would suggest 20g of whey protein before and 20g straight after.



I take 1 scoop of Whey protein before and 1 after an intensive 1 hr cardio session 3 x per week, but lately (not every time though), I have been running out of energy half way through the session. I started adding a banana before the session, which gives me a bit more energy, but I'm worried that this may be jeopardising the fat burning process by taking carbs before a cardio - is this true? thanks, Kevin
Hi Kevin. Best thing before your session is a cup of coffee or sugar free Red Bull or similar. This will give you that much needed energy boost from the caffeine.



I'm finding it a bit challenging getting my 30-40g protein for each meal and sometimes have to bump a meal up to as much as 55-60g to hit my 200g total. Can you please tell me what is the maximum amount of protein our bodies can handle each meal? Also, is it ok to combine protein meals into one, to get the necessary amount e.g. turkey slices with an omelette or protein shake with some tuna etc? thanks, Kevin
The body can digest no more than 50g per meal, therefore it's not advisable to go over this amount. By all means combine foods in order to reach your targets,



I weigh 145 pounds with a body fat of 12% my main goal is to get my body fat down to 8%, my question is I eat about 5-6 meals per day I eat about 150 grams protein per day but I only eat about 60-70 complex carbs max per day am I doing more harm than good, do I need to up my carb intake in order to lose more body fat or is this good enough to reach my goals. I also perform about 30 min of HIIT 5 days per week.
For fat loss your carb should be kept at just below 100g on days you don't weight train and around 150g on days you do train. Your protein intake needs to be increased to 200g. If your carbs are too low on days you train then your body will begin using your protein for energy, which will mean that you muscle with deteriorate.



I workout 7:30pm at night for 45 min for 5 days a week. and after every workout I take 30 gms of simple carbs and protein. And then take same amount of good carbs and protein at 9:30pm. and hit the bed at 11:30. and I take a shake(mix of whey, a banana, and 200gms of yogurt which contains 3% fat) at 11 pm . should I continue with the same. please suggest if alterations are needed.
No carbs this late. The last carbs you have should be after your workout. You can have about 15-20g of complex carbs maybe an hour later, but it's protein only from there, apart from green veggies or some rice cakes.



Will taking a fat burner such as hydroxycut as well as being using whey protein cancel each other out?
Neither of these supplements will be effected from using them together.



is it ok to combine oatmeal and egg whites and one or two yolks. because I read some where we should never try this combination.
Yes, you can combine these. For every four whites you can have one yolk.




I eat a lot of sardines I do not how many of my daily intake of protein come from it. how much protein and fat does a 2 inch sardines contains. And should I also consider the fat it contains and add it to my daily intake of fat or just exclude it. please help.
Sardines are a good source of protein, but please try to add variety, so include chicken, turkey and other fish. Remember that the fat and sodium content is quite high so would encourage you to watch your intake. A tin per day will be ok.




I eat 6 small meals a day. My main goal is to drop my body fat to 8% I'm currently at 11%, my breakfast I have a banana with a naked juice protein drink, but it contains about 56 grams of sugar but 32 grams of protein and 68 grams of carbs is this shake counter productive to my goal should I cut it out and replace it with less sugar in it?
Yes, if your aim is to get down to single digit body fat you must be extremely clean with your diet and that means reducing sugary carbs. Oatmeal is the preferred choice for breakfast. Carbs then need to be reduced as the days goes on. By 5-6pm they should be pretty much eliminated.




How much protein and carb one should consume before a workout. As I have a busy schedule I workout first thing in the morning & eat one-fourth of an apple and 3 oz of 1% fat yogurt half an hour prior to my workouts. I am low on budget too .Am I doing good please help.
20-30g of protein 30-60 minutes before weights would be ideal. If working out in the morning and doing weights I would encourage you to have 20-30g of whey and 60g of oatmeal and maybe some raisins.




I tend to retain allot of water that I intake through the day. What's a more effective way to drain some of this excess water while im working out?
Very simple, drink more water. Water actually reduces water retention. If you still find it's a problem you should limit sodium as much as possible. You may also want to try a herbal supplement like Dandelion Root to help with the problem.



Hi, I was wondering if too much protein is bad for me. I looked around the net and sore some people saying that too much protein will damage the kidneys and liver. Is this true? I currently weight 150, and consume about 200g daily from 3 shakes, 2 tins of tuna and chicken breast, is this to much? Thanks
From recent studies there is no evidence to suggest that an above average intake of protein will have any long term effect on the kidneys or liver.



I'm using Promax diet and also the Promax bars to help me achieve my 5-6 meals a day but the thing is it makes me feel sick when I've had it and me feel a bit jittery and anxious. Is this a common side effect? I know that by using promax gives excellent results but I don't enjoy using it. Can you recommend something that gives good results without making me feel sick and anxious.
These side effects should not be occurring from using Promax Products. There is nothing in them that would cause anything like you mentioned. Discontinue use for a couple of days and see if you still get the symptoms. An adverse reaction is possible, but I would be very surprised if this was the cause.

 

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