PDA

View Full Version : diet and exercise



noel
02-20-2007, 06:57 PM
so n.v.s thought it would be a good idea if i posted what i ate for the day and what i did for exercise so that everyone can nicely ( lol ) give me suggestions on how to maximize my goal, which eventually would be to loose about 20lbs and totally tone everything up, so post away cause i am willing to hear all suggestions. this is today ....

breckfast: 1/2 cup cottage xheese and 1/2 cup nuts
lunch: 1 cup steamed zucinni, 1/4 cup whole black bean, i cup orange juice
snack: tangerine
another snack:1cup steamed peas and 8 ounces tofu
dinner: 4ounces ground turkey and 1 cup mixed vegi's
snack: apple

my exercise today was body pump, it a 50 min cardio class w/ light weights for strenght training.

*N.V.S*
02-20-2007, 09:12 PM
Baby girl, i am very proud of you for doing this!
That is a GREAT place to start. I see you are payig closer attention to the quality of the food you are eating which is a phenomenal improvement.

Now for starters, let me make a few suggestions. Though the foods are clean, you will need to learn how to combine your foods better and what are the types of foods you will need to consume to maximize the results of your new training regimen.

MORE healthy fats, complex carbs and lean protein.

I have a feeling you are afraid of carbs and fats. You should not be. Remember that a good diet is one with the right combos of the right food.

Tomorrow i want you to add a can of tuna with your second, third and fourth meal. Add a 5 ounce baked potato to meal 2 and drop the apple and tangerine. Subsitute the fruits vegetable and have your orange juice in the morning instead.

Try moving things around a little bit and tell me how you feel the next day after you do your cardio!

nvs

NAIR
02-20-2007, 09:45 PM
I like N.V.S.’s suggestions of reorganization here.

I also like your CHOICES of food here on your list. I am the only vegetarian I know of on this forum which is quite radical for someone who practices (recreational) bodybuilding. Let it be known that it IS possible to obtain a PERFECT balance of HIGH QUALITY protein through non-animal-based foods.

Anyhow, I’ll shut up, as I know you not a vegetarian… I just like all those veggies in your diet!!!

Great job :D

1FitChica
02-20-2007, 09:55 PM
san diego I'm thinking of converting to vegetarianism... not vegan but a vegetarian. LOL!! BIG difference.

NVS I don't like that cottage cheese @ all. I also don't think it's enough food. But I'll let you handle this one... just LMK if you want me to chime in.;)

*N.V.S*
02-20-2007, 10:01 PM
Chica you can chime in anytime hun.

I know its not enough food but let's not forget I don't want to jump into things. She is not going to eat more even if i tell her too. Instead of writing a regimen out for her, i wanter HER to start a thread and tell us what she was doing on an everyday basis. Based on what she was doing, i wanted to ease her into a regimen by teaching her how to adjust things herself by learning how to incorporate the foods she likes and that are good for her into her diet, so she thinks of it more as a lifestyle and not as a chore.

See what i am saying?

;)


nvs

1FitChica
02-20-2007, 10:03 PM
Oh I feel ya! Just don't like that damn cottage cheese in there @ all. Do you like oatmeal noel? If so, replace that cottage cheese with 1c oatmeal (steel cut) NOT instant! REAL oats. LOL!! ;)

da_Fonz
02-20-2007, 10:50 PM
Oatmeal is a high fiberous carb which has only 10 gr of protein per cup. The cottage cheese, which sickly enough I love to eat, has 24 gr of protein per cup and its filled with casein protein and guar gum which slows the process down of digestion even more. There really 2 different things. Personally cottage cheese is best eaten when you not adding an additional carb b/c of the high fat content.

Kudos to you Noel for changing your eating habits. Its hard as hell to do that and thats a BIG difference in what you ate compared to the past. Diet will change your body composition faster than anything.

1FitChica
02-21-2007, 12:02 AM
Yeah I know all about cottage cheese... I ate enough of it in the past.... blech! :drooling: LOL!!!!! I used to eat it before bed... was my last meal of the day. It's good once or twice a week but IMO not regularly for the ladies & defintely not for breakfast. We hold sooooooooo much water on diary.

noel
02-21-2007, 01:44 AM
yum, i love cottage cheese, probably one of my favorite foods. oh and to the vegitarian, do you eat tofu, i liek it more than any white meat its so yummy. i cant resist a big juicy rib eye, but white meat is kinda blah. n.v.s could i sustitute the baked potaote for brown rice or a yam or something, cause if i see a cooked potatoe i know i will crave cheese and souer cream and it could all be over ? should i avoid all fruit also or just a few ? oh i have jello legs from mega squats at body pump tonight. how long should i rest before going again ?

*N.V.S*
02-21-2007, 03:07 PM
Yeah I know all about cottage cheese... I ate enough of it in the past.... blech! :drooling: LOL!!!!! I used to eat it before bed... was my last meal of the day. It's good once or twice a week but IMO not regularly for the ladies & defintely not for breakfast. We hold sooooooooo much water on diary.


I like my cottage cheese with honey and grapes. Can't i have honey?????
No honey for me!

lol


nvs

1FitChica
02-21-2007, 04:14 PM
Ewww! Honey & grapes??? LOL!! I used to eat mine with peaches or strawberries.

noel
02-21-2007, 06:44 PM
yum it is so good w/ fruit and nuts !!!

*N.V.S*
02-21-2007, 09:54 PM
yum, i love cottage cheese, probably one of my favorite foods. oh and to the vegitarian, do you eat tofu, i liek it more than any white meat its so yummy. i cant resist a big juicy rib eye, but white meat is kinda blah. n.v.s could i sustitute the baked potaote for brown rice or a yam or something, cause if i see a cooked potatoe i know i will crave cheese and souer cream and it could all be over ? should i avoid all fruit also or just a few ? oh i have jello legs from mega squats at body pump tonight. how long should i rest before going again ?

White meat is blah girl but its very good for you as it is a lean source of protein. I can't promise you healthy choices of food will taste good but i can tell you that you will love the way you feel and look eventually. You can DEFINITELY substitute the potato for brown riceor yam, but you have to learn self restraint and if you like potatos, by all means, eat them. You can find yourself some fat free butter (I can't believe its not butter) which tastes AWESOME and your favorite spice and add it instead and you will STILL be able to enjoy your favorite foods!! Just ask me if you want to use something and i will tell you how much and if its OK. And fruit should not be avoided altogether, no. But its high sugar content can cause spikes in insulin which will make you hungry and i am trying to avoid that right now. But if you must, i would have your fruit either right before or right after you workout.

I am very happy you are training legs!!! Tell me what you did...in detail.
I would usually not train the same body part more than once a week at this point. So give yourself a good week's rest before you hit them hard again.

So how come i didn't get an update today??? Tell me what you ate and what was your activity level like. Even if it was a bad day, you HAVE to tell me. Don't ever be ashamed. No one said it was going to be easy to change your lifestyle. Bad habits are very hard to break honey :)


nvs

noel
02-22-2007, 10:54 PM
ok so this was yesterdays diet...
breckfast: 1 cup oj, 1cup brown rice, 6oz chicken
snack: apple and 1/4 cup cottage cheese
dinner: 1 1/2 cups steamed peas carrots and broccolli, 8oz tofu
snack: 1 can tuna
snack: 1/8 cup nuts w/ 1 cup cottage cheese

my legs were killing me so i skipped the gy mand took my dogs for a 30 minute walk.

noel
02-22-2007, 10:57 PM
breckfast: 4oz tofu and 1/2 cup peas carrots and broccoli
lunch: 3 sliced ham w/ 3 slices of chees
snack: balance bar
dinner: 8 oz beef, 1/2 potatoe, steamed carrots, and this is bad.... 1 cup macaroni and cheese !

no exercise but help carry heavy boxes ( my sis is moving ) lol

NAIR
02-23-2007, 03:04 AM
alright tofu!!!

noel
02-23-2007, 12:30 PM
i love tofu, it is one of my favorite foods, i like to season it w/ spice and mix w/ vegis to make a stir fry.

*N.V.S*
02-23-2007, 12:39 PM
Some info for you on tofu:

tofu [TOH-foo] Also known as soybean curd and bean curd, custardlike white tofu is made from curdled soymilk (http://www.answers.com/topic/soymilk), an iron-rich liquid extracted from ground, cooked soybeans. The resulting curds are drained and pressed in a fashion similar to cheesemaking. The firmness of the resulting tofu depends on how much whey (http://www.answers.com/topic/whey) has been extracted. Tofu has a bland, slightly nutty flavor that gives it a chameleonlike capability to take on the flavor of the food with which it's cooked. It's texture is smooth and creamy yet it's firm enough to slice. Tofu comes in regular, low-fat and nonfat varieties, and in extra-firm, firm and soft styles. There's also a silken tofu (named for its silky-smooth texture) that comes in soft, regular and firm styles. Tofu is available in natural food stores, Asian markets and most supermarkets. The cakes are sold in a variety of forms including the following: packed in water in sealed plastic containers; vacuum-packed in plastic without water; aseptically sealed in packaging that may be kept unopened at room temperature for up to 8 months; in bulk in large, open crocks of water; and freeze-dried, a product that must be reconstituted with boiling water. Tofu, which is sometimes fortified with calcium, is very perishable and should be refrigerated for no more than a week. If it's packaged in water, drain it and cover with fresh water. All tofu should be stored covered with water, which should be changed daily. Tofu can be frozen up to 3 months. Freezing will change its texture, making it slightly chewier. The versatile tofu can be sliced, diced or mashed and used in a variety of dishes including soups, stir-fry (http://www.answers.com/topic/stir-frying) dishes, casseroles, salads, sandwiches, salad dressings and sauces. It's easy to digest, low in calories, calcium and sodium, high in protein and cholesterol-free-all of which makes it one of today's most healthful foods.

*N.V.S*
02-23-2007, 12:46 PM
breckfast: 4oz tofu and 1/2 cup peas carrots and broccoli
lunch: 3 sliced ham w/ 3 slices of chees
snack: balance bar
dinner: 8 oz beef, 1/2 potatoe, steamed carrots, and this is bad.... 1 cup macaroni and cheese !

no exercise but help carry heavy boxes ( my sis is moving ) lol



I would take the dinner and swap it with lunch, as it would be better to keep the beek and potatos earlier in the day to keep you charged up. Your meals can get smaller as the day goes on.

I would also have three more slices of ham with and one slice of cheese instead of 3.

Balance bar...i suppose you had that because you were busy helping your sister move...no problem just as long as you don't make a habit out of it.

And i don't have a problem with the macaroni and cheese (did i just say that??...lol) just as long as you eat it earlier in the day and not more than a couple of times a week and you get at least a 20 minute workout in on that day to burn that excess.

Other than that we are golden and i am VERY happy with the way things are progressing.


nvs

noel
02-25-2007, 12:00 AM
ok so yesterday...
meal 1: zuchini carrits broccoli and peas steamed w/ 4 oz tofu and 1/4 cup kidney beans
meal 2: same as meal 1
meal 3: 16oz mocha oops ...
meal 4: balance bar / bananna ( iwas on the run helping move still )
meal 5: 1 cup cottage chease w/ 1/4 cup nuts
meal 6: same as meal one plus a can of tuna ( there was only about 2 oz of tofu left )

i did a 50 min step class for cardio even though its totoally dorky. he it got my heart rate up !

noel
02-25-2007, 12:01 AM
ahhh n.v.s you are like my oby one kanobi ( i dont now how to spell that ) your post are always filled w/ good wisdom and ideas !!!

noel
02-25-2007, 12:03 AM
ok so todays food...
meal 1: balance bar
meal 2: 3oz cheese and 12 oz soy chi latte
meal 3: 8 oz salmon
meal 4: 8oz beef, 1/2 cup potatoes, 1/2 cup asparagus, and i biscut.


ok i am actually kind of embarrassed about todays meals !!! and i oversplept for body pump this morning !

noel
02-25-2007, 10:52 PM
ok today...
meal 1: cottage cheese 1 cup w/ 1/4 cup nuts
meal 2: apple
meal3: 7 ounce salmon
meal 4: 4 oz tofu w/ lots of steamed vegis
meal 5: same as meal 4

noel
02-25-2007, 10:53 PM
oops i almost forgot i went to the gym today and did a little bit of cardio and shoulders today !

*N.V.S*
02-25-2007, 11:31 PM
I am actually noticing more quality carbs there girl as well as some good fats and protien sources. Very proud of you babygirl! I want you tell me more about that shoulder workout: exercises, sets, reps..rest time, workout length.

noel
02-26-2007, 01:19 AM
it was 3 machines, i am not sure of the names, i usually work out w/ someone and they pick the machines for the body parts of the day, but i usually do 3 sets of 10 and rest while they go or sit on my bench for a few seconds. this is not my expertise at all so i would love any help in this area i could get. what do you think i should be doing ? i am meeting w/ a trainer on tuesday since i switched gyms so hopefully that will help.

noel
02-26-2007, 10:33 PM
6 am workout and i am not a morning person was brutal but actually got me going fro the day today, which is nice for monday !

*N.V.S*
02-27-2007, 09:49 AM
That sounds fantastic. I can sense your enthusiasm which is great!
As for machines...before i give you a briefing on weight training, do you have access to a library? Borders? Barnes and Noble??

I want you to buy this book : "Sculpting Bible for Women"

Is that possible??


nvs

noel
02-27-2007, 03:07 PM
ya i do, i will look for that tommarrow when i go out, i did cardio kick box this morning and am going to body pump tonight. 2 months girlfriend... you got your work cut out w/ me. lol

*N.V.S*
02-28-2007, 11:56 PM
hey girl

Where is my update??
How is the progress coming along?

Do you have a scale at home?? If you do, i want you to throw it. LOL
And buy a measuring tape. We will take measurements every 2 weeks to see how things are prgoressing.

I want you to up that cardio, 45 minutes in the AM 4 days a week on an empt stomach. Cardio and a cleanER diet are key to getting you where you want in the time frame we have.

Did yu get a chance to look up that book?? No pressure, just let me know!!


nvs

noel
03-01-2007, 02:04 AM
oh i am going to look up the book, i just forgot... oops. so the cardio on an empty stomach is better, good to know. oh and i dont own a scale, but at the gym everytime i go i keep weighing 1/2 a lb more, but i feel trimmer, i have maintained my good eating ruitine and not broken stride so i know i am loosing, but i think all the body pump is making me weigh more. pretty soon i am going to need to get ya a pic of my " big gun " lol

noel
03-01-2007, 02:06 AM
hey n..vs. i see your online. love ya babe !!!

noel
03-01-2007, 02:08 AM
ok so today i ate
meal1: balance bar
meal2: tall soy chai latte
meal3: 1/8 cup nuts
meal4:4 oz tofu w/ vegis
meal 5: slice of ham w/ 1/4 cup potatoes
meal6: vegis and tofu again

*N.V.S*
03-01-2007, 09:36 AM
ok so today i ate
meal1: balance bar
meal2: tall soy chai latte
meal3: 1/8 cup nuts
meal4:4 oz tofu w/ vegis
meal 5: slice of ham w/ 1/4 cup potatoes
meal6: vegis and tofu again


ok
4 oz of tofu is 9.25 g of protein
A slice of ham is around 7 g of protein
Balance bar is probably 15 g of protein
Soy latte is about 8g of protein
1 cup of nuts has about 20g of protein..so 1/8 is 2.5 g

We have 51g of protein in 6 meals...you HAVE to eat more than that girl.
I want to see more protein in there. 20g with EACH meal for starters.

*N.V.S*
03-01-2007, 09:38 AM
Very proud of you


nvs

noel
03-02-2007, 01:26 AM
what should i eat or add to each meal to get the protein i need ? any suggestions, i liek varaity so i dont get so used to one thing !

*N.V.S*
03-02-2007, 09:36 AM
what should i eat or add to each meal to get the protein i need ? any suggestions, i liek varaity so i dont get so used to one thing !



hmmm
here is what i suggest:
Buy a protein podwer, maybe a strawberry flavored one, or even one with an assortment of flavors and have a scoop (20g) 3 times a day.

or You can cook some tilapia if you like fish and are tired of tuna! You can even buy the little on-the-go tuna boxes that come with 2 wheat crackers. Some tuna also comes seasoned which makes for some very good eating.

Do you like chicken? turkey? There are some really good lean patties you can buy at a Sam's and grill and pack away and snack on throughout the day. yummmm

Get you some natty peanut butter and have a tablespoon every morning. Good fats.

Remember the key is to feed you body and not starve it.
Think of your body as a furnace. The more you fuel it, the longer it will burn. That's how your metabolism keeps running and your bosy is burning even while at rest.


what else?


nvs

noel
03-03-2007, 01:21 AM
how much peanut butter everymorning ? any special brand ?
uhhh... i hate cold drinks likes shakes, especially in the a.m., but i could try it.
what kind of turkey pattys ? i bought dome chicken today and through it in my freezer, i have to force myself to eat it !
i like tilapia alot so mabey i'll get some of that, how many oz per serving should i eat. i usually eat the salmon right out of the package but am getting really sick of that. you get to a point were nothing sounds good anymore, then what help you get through it ?

noel
03-03-2007, 01:25 AM
s otoday i had a odyssy bar they have 30 gms protein i think, and a bowl of tofu and vegis liek always, and have of another bar, and a bowl of those egg noodles low fat w/ mushrooms and beef, and ( this is bad ).... 3 slices of poppy seed bread !

is it ok to drink the soy chi latte's or shouldi be cutting those out ?

*N.V.S*
03-03-2007, 04:48 PM
how much peanut butter everymorning ? any special brand ?
uhhh... i hate cold drinks likes shakes, especially in the a.m., but i could try it.
what kind of turkey pattys ? i bought dome chicken today and through it in my freezer, i have to force myself to eat it !
i like tilapia alot so mabey i'll get some of that, how many oz per serving should i eat. i usually eat the salmon right out of the package but am getting really sick of that. you get to a point were nothing sounds good anymore, then what help you get through it ?

Any peanut butter will be fine. Forget the natty for now. Peter pan is fine. Have a tablespoon of that. Do you like eggs?

My suggestion for a good healthy morning meal would be: 6 egg whites - 1 tbspn peanut butter - 1/4 cup oatmeal.

You hate cold drinks...well do you like smoothies?? There are some very healthy smoothie blends for you to consider. You may THINK you hate shakes but some shakes taste like a milkshake, not my choice of shake, but will work for someone who wants to start somewhere.

No point in buying chicken if you don't like it. Remember i told you that I was going to help you LEARN how to combine your foods using whatever foods you DO like so that you DON'T get bored and lose your motivation which is exactly what is happening. Not a good sign.

If you like tilapia then GREAT. Have that INSTEAD of chicken. You didn't have to buy the chicien or the turkey patties. This is not about stacking up your refrigerator with shit you have to force yourself to consume. Its about KNOWING what foods you can substitute for what. In this case, chicken and turkey for tilapia.

Start with 4oz per meal.

As for nothing sounding good and you've only been doing this for a couple of weeks, honey I cannot help you with that. What i CAN do is encourage you, teach you, guide you, answer your questions, sert a goal for you and help you attain it, but i CANNOT MAKE you do ANYTHING you are not willing to do. No one said this was easy, especially when you are new to all this, but you have to find it INSIDE YOU to be consistent and patient becauwe results do NOT happen overnight and there is NO quick fix for a great body.

nvs

*N.V.S*
03-03-2007, 04:52 PM
s otoday i had a odyssy bar they have 30 gms protein i think, and a bowl of tofu and vegis liek always, and have of another bar, and a bowl of those egg noodles low fat w/ mushrooms and beef, and ( this is bad ).... 3 slices of poppy seed bread !

is it ok to drink the soy chi latte's or shouldi be cutting those out ?


No it is not bad to have poppy seed bread. You just have to know how much to eat of it and when. Dieting or eating smart does not have to be torture, it should be fun.

NO do NOT cut out something you enjoy having just have it in moderation. Instead of having it everyday, maybe start with having it every other day.

nvs

noel
03-03-2007, 05:29 PM
ahhh, words of wisdom !

noel
03-08-2007, 02:38 AM
ok so i thought i would put out a quick update... so since i have made this post about 2 weeks ago i have only lost about 2lbs, but i have been working out like crazy and i know alot of it is muscle so i dont really care about the #, but i think i have lost a few inches in my waist already !!!

*N.V.S*
03-08-2007, 01:18 PM
ok so i thought i would put out a quick update... so since i have made this post about 2 weeks ago i have only lost about 2lbs, but i have been working out like crazy and i know alot of it is muscle so i dont really care about the #, but i think i have lost a few inches in my waist already !!!


You've been quiet and i didn't want to pressure you into posting. Glad you're sticking with it.

nvs

noel
03-08-2007, 11:55 PM
bussy w/ work !~ lame huh !!!

noel
03-09-2007, 04:45 PM
so i weighed myself this morning and i have actually lost 4 lbs. woo-hoo. lol my diet has been the same and i havent broke stride, i figured i wouldnt bore everyone w/ a list of what i ate everyday anymore. i did an a.m work out on an empty stomach this morning like n.v.s suggested, which i would like to do more of, but most of my workouts are in the p.m.

muscleitis
03-10-2007, 04:07 PM
so i weighed myself this morning and i have actually lost 4 lbs. woo-hoo. lol my diet has been the same and i havent broke stride, i figured i wouldnt bore everyone w/ a list of what i ate everyday anymore. i did an a.m work out on an empty stomach this morning like n.v.s suggested, which i would like to do more of, but most of my workouts are in the p.m.
Cardio in the AM on an empty stomach, not workout. Not tring to be rude, this just cought my eye. Great thread ladies. I'm going to have my wife look at this. Congrats on your progress. I wish more people would post carb, protein, and fat CHOICES. Makes dieting soooo much eaiser when you can look @ a list of carbs and choose one, and so on. Personally I keep my grocreries seperated on my computer, so when its time to cook I choose one item from each group (no brainer dieting). And for shopping I just print the list. Hopes this helps a bit. Ps: not trying to hijack your thread, just really enjoyed the read. Thanks

*N.V.S*
03-10-2007, 06:35 PM
Cardio in the AM on an empty stomach, not workout. Not tring to be rude, this just cought my eye. Great thread ladies. I'm going to have my wife look at this. Congrats on your progress. I wish more people would post carb, protein, and fat CHOICES. Makes dieting soooo much eaiser when you can look @ a list of carbs and choose one, and so on. Personally I keep my grocreries seperated on my computer, so when its time to cook I choose one item from each group (no brainer dieting). And for shopping I just print the list. Hopes this helps a bit. Ps: not trying to hijack your thread, just really enjoyed the read. Thanks

Thanks for stopping by! Glad you are enjoying the thread. I would like you to get your wife to join. Our female community has been evolving at a very fast pace and we need more women to partake in our discussions and share their knowledge and experiences with the rest of our members. That's the way to grow. I posted a thread on diet with a list of food substitutions so please do check it out. Hope you stop by more often :)


nvs

*N.V.S*
03-10-2007, 06:38 PM
so i weighed myself this morning and i have actually lost 4 lbs. woo-hoo. lol my diet has been the same and i havent broke stride, i figured i wouldnt bore everyone w/ a list of what i ate everyday anymore. i did an a.m work out on an empty stomach this morning like n.v.s suggested, which i would like to do more of, but most of my workouts are in the p.m.


Noel, the purpose of thread was to have you post your eating habits so we could establish a pattern and come up with solutions to help you better your lifestyle and reach your goals. You are not boring anyone turst me. We cannot help if you do not share. And i do suggest you keep the cardio in the a.m on an empty stomack and train later on in the day after you have had your meals. You shouod be feeling alot better about yourself though.


nvs

noel
03-11-2007, 01:57 AM
ok i will keep up the food list, starting tomarrow ! lol i did that a.m workout friday and then went back around 3 in the afternoon and did arms. i got to say i am noticing some defintion in my arms and back. i am gonna have to send you a pic of the guns !!! lol

noel
03-17-2007, 01:11 AM
ok so i did an exstensive arm workout today and now i am feeling it, but it has became adicting. the more i lift the more i want to do that and i have to drag myself to do cardio and sometimes i even only do a quick warm up on an elitical and go straight for the weights. help !!! lol

*N.V.S*
03-18-2007, 02:28 PM
ok so i did an exstensive arm workout today and now i am feeling it, but it has became adicting. the more i lift the more i want to do that and i have to drag myself to do cardio and sometimes i even only do a quick warm up on an elitical and go straight for the weights. help !!! lol

LOL
I know that feeling all too well girl. Keep at it!


nvs

noel
03-19-2007, 10:31 PM
ok so tommarrow am i am going to try n..v.s suggestion from her post on post workout foods, 25-40 grams protein and 30-50 grms carbs, i'll let ya know what i choose !

Caldwell
08-15-2012, 07:05 AM
Diet and physical exercise are both equally necessary to maintain the health and fitness.
If you take healthy diet but don't go for regular exercise or do regular exercise but don't take healthy and balanced diet you can not maintain your health and fineness level. That's why we say these both things are equally important for the health and fitness point of view.

Lanora
06-12-2015, 03:53 AM
Nice information and good diet suggestion especially for newbies. Thanks for sharing :)

cybrsage
07-27-2015, 04:17 PM
Can you post your exercise regimen as well? My wife just started working out with me and I know my regimen is VERY different from what she should do. I am aiming for strength and bulk, she is aiming for bikini.