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I realize the majority of success comes from a healthy diet. I usually make a fruit smoothie for lunch from fresh + frozen fruit + acai juice. It fills nearly 3 normal sized glasses. Is this too much sugar/carbs for a meal? I think the emphasis on the diet for the first 4 weeks is low carb/high protein. I've never had to question myself about a bunch of fruit not adhereing to a diet until now.

I bought a bunch of wild salmon from Costco and froze it. Plan on having that in salads and by itself about 2, maybe 3 times a week for dinner. Also have tons of frozen chicken breast.

I have Endurox R4 for a recovery drink immediately after a workout. I also have some Whey protein powder for when I may not be getting enough protein from foods.



eh, there are countless books written on this shit so I'll make this brief.

To drop bodyfat or lose weight you need to be in a caloric deficit; eat less calories than your body requires to maintain it's current weight.

To gain weight and add muscle you need to be in a caloric surplus; eat more calories than your body requires to maintain it's current weight.

As for as macronutrient (protein, carbs, fats) goals the general rule of thumb is 1-1.5grams of protein per pound of bodyweight.

The carbs and fats are where professional disagree and it really depends on how your body reacts to them.

So people have success using a high protein and fat diet while others have success using a high protein moderate carbs and moderate fat diet.

If you we are a fat growing up chances are you are hyperglycemic, basically meaning you are really sensitive to carbs. In that case I would try a high fat/protein diet, keep carbs below 80-100g a day.

If you were a rail growing up and are now 30, find yourself getting sloppy, chances are your wife/gf is feeding you too much shit and you work a desk job. I'd eat below your maintnence calories and stick with a higher protein diet, keeping your carbs and fats in check.

As far as calorie tracking I recommmend www.dailyburn.com it's free to sign up and a good way to track your calories for a few weeks until you get your diet dialed in.

I'd stay away from fruits as all fruit is, is fructose which is basically sugar. Which is fine post workout when you body needs the carbs the most. But for the most part i'd stay away from em.

As far as protein: Salmon, tuna, lean beef, chicken, ground turkey, etc. It's not brain surgery. Just takes a lot of effort and dedication to stick with something and see results, shit doesn't happen overnight.

r0ke