Quick Guide To Nutrition: Protein, Carbs, Fats, & How Often.

This is a brief guide to explain a little about the importance of protein, carbs, and fat. In addition to that we have included a calculator to find out what your calorie intakes should be. Read on.


Eat in moderation- every three to four hours (breakfast-snack-lunch-snack-dinner-snack)

-> Protein:

    Protein is the key ingredient to dieting because it acts as a stabilizer for sugars. Protein slows down the process that glucose, sugar, travels into the bloodstream. It rebuilds muscle tissue, supports fat loss for energy, provides calcium, vitamin A, B2, B12, supports the immune system, appetite suppressant, and maintains growth of hair, nails, and skin. 35% of your calories should come from protein.

    Recommended Sources:

    • Egg whites
    • White chicken meat
    • Turkey
    • Any fish
    • Low-fat or fat-free cheese
    • Low-fat or fat-free cottage cheese
    • Protein bars
    • Protein shakes

      View Protein Powders Sorted By Top Sellers Here.
      View Protein Bars Sorted By Top Sellers Here.

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    Protein Is The Key Ingredient To Dieting.

    As a guide for meats, use the palm of your hand or a deck of cards to determine the serving size. Whenever eating a carbohydrate, always eat a protein with it.

-> Carbohydrates:

-> Fats:

    Fats provide essential fatty acids, energy, appetite suppressant; good fats help our bodies release the bad fats. If your daily fat intake is cut back too much, your body will preserve fat for survival rather than release it for energy.

Good And Bad Fats
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Good And Bad Fats!
Body fat usually results from an inadequate diet and is comprised of carbohydrates and unhealthy fats. Get facts about the good and bad fats, their effects on the body, and tips to keep body fat in check.
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  • Protein: 1 gram = 4 calories
  • Carbohydrates: 1 gram = 4 calories
  • Fat: 1 gram = 9 calories
  • Ratio: 45-35-20%
  • 3500 calories make up 1 pound of fat

If you cut out 500 calories from your diet, you could save/lose 1 pound a week. If you cut out 1000 calories from your diet, you could save/lose 2 pounds a week. It is not a good idea to be losing more than 2 pounds each week.

(If you have a fast metabolism add 500 calories/ slow metabolism deduct 500 calories)

Calorie Intake Formula:

Body Fat %
Fat Weight
Lean Weight

Effects Of Exercise

Remember, resistance training boosts your metabolism while cardiovascular training aids in fat loss. A combination of both of them will help you reach your goals more quickly.

Do not perform cardiovascular workouts prior to weight training (a 5-10 minute warm-up is plenty to elevate body temperature and to get the blood flowing). A full cardiovascular workout taps into the glycogen reserves, sugars stored in the muscles that our bodies need to preserve to lift weights. It would be best to perform cardiovascular activities after weight training.


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Post Workout Basics - Optimizing Glycogen!
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