Ask Mike, April 2006

Oats And Honey Bread

Submitted by mike on Sun, 04/30/2006 - 21:11

Q: hi mike is oats and honey bread good ?

A: Honey and oats are just a small part of the ingredients -- the bread's healthiness or not comes down to the flour used. If the bread is made of whole wheat flour, then it's good, but most likely this bread has 'enriched wheat flour' which is not all that great. It's not the worst thing for you but if you can, try to stick to eat whole grains like oatmeal or brown rice, fruits, veggies, and legumes more than bread.

Running On Hilly Terrain

Submitted by mike on Sun, 04/30/2006 - 17:37

Q: Hey, I was wondering that now, since summer is basically here in Eastern Ontario, if I did a 5km (2.5km one direction, 2.5km back approx.) every morning would that be adequate exercise to lose weight? Currently I am doing you're weightlifting program, so biking would be something else to do as well. The route I would be taking would have a lot of hills to climb (and also, obviously, to go down so I may lose exercise there) so I figure it should be alright. Any tips for getting more benefit out of biking on this rural terrain.

Tips To Stop Feeling Hungry

Submitted by mike on Sun, 04/30/2006 - 13:41

Q: hi mike can you give me some tips on how i can stop myself from feeling hungry as i eat alot

A: For most people getting hugry while eating a lot means you're eating mostly unhealthy foods. Things like chips, cookies, ice cream, cakes, other sweets, and even white bread are especially notorious for only satisfying you for a short while and then leaving you hungry again soon after.

Gained 8 Pounds On Vacation

Submitted by mike on Sun, 04/30/2006 - 13:26

Q: Mike, I recently went on vacation for 2 weeks and very quickly gave up the good fight and ate well out of the diet I have been eating (you described my diet as 'excellent' in a past question). During my vacation, I went to the gym 3 times and although I continued eating my veggies, oatmeal, and lean chicken, I also indulged in pastries, chocolate, ice cream, pizza, lasagna, schnitzel, and things such as this. After weighing myself upon returning to my gym, I gained approximately 8 pounds (I hit 193) and, a week later, took off 3 of those pounds.

Calories To Lose Fat

Submitted by mike on Sun, 04/30/2006 - 13:19

Q: Mike i have calculated that in order to mainten my current weight i need about 2750 calories daily.Till now i was eating about 3100 cause i was doing bulk up.I want to do some cutting now.I have dropped my daily calories to 2700 the last 2 weeks so my body will get used to this reduction.But in order to lose some fat i need to to eat less than that(250 calories less).

Cycling Hills HIIT

Submitted by mike on Sun, 04/30/2006 - 13:10

Q: hi mike today this is what i did , firstly i cycled around hills up and down ( can this be considered HIIT as i go up and down hills , sprinting sometimes and carrying my bike over bridges and stuff ), played street soccer for 1 hour and went down to the gym for 30 mins doing light workout focusing on my whole body including legs and finally to top it off i did some abs workout is this a good exercise schedule

Meal After Cardio

Submitted by mike on Sun, 04/30/2006 - 13:02

Q: In response to 1529 Thanks Mike.2 last questions.
After the cardio should i eat a meal?I mean complete after it.
Also i have heard that one day a week i should eat full meals all day.This prevent the body for becoming weaker in lifting heavy weights like before cause it is supposed to be like this due to the carb reduction.Once i recude the calories i should be able to lift lighter weights than before,right?What do u think of this?

Breakfast Tuna Sandwich

Submitted by mike on Fri, 04/28/2006 - 22:56

Q: hi mike , this is the sandwich i eat for breakfast and i want to ask you if its healthy : i eat 2 slices of toast bread with less than 40 grams of tuna which the packaging says it contains 0.1 fat topped with 2 slices of tomato and 1/4 cup of chopped lettuce. the only problem is that is it true that the tuna i eat at less than 40g could only contain 0.1 fat , by the way the tuna is white meat tuna in spring water

Can Cycling Be HIIT

Submitted by mike on Fri, 04/28/2006 - 20:21

Q: can cycling around to places considered a HIIT

A: Cycling around town is almost always a moderate-intensity endurance cardio exercise which is not HIIT. If you want to make it more like HIIT you can introduce all-out sprints into your cycling interspersed with short 'rest' periods when you cycle at normal pace. A HIIT sequence would consist of several 30-second sprints interspersed with 30-second 'rest' periods. But only do so if you can sprint safely -- usually all-out sprinting is dangerous when cycling around town.

Lose Belly Fat After The Bulk

Submitted by mike on Fri, 04/28/2006 - 20:16

Q: Mike i have a question.After the bulk up what must i do in order to lose some of the last bit of belly i have?I have made bulk up for 8 months now and i have gained 9 kgs(mostly muscles).Iam lean overall with some muscles and i have pretty good shape but i just wanna lose some fat from my stomach.I have 12.5 % body fat percentage.What should i do in order to lose it?I talk about the cutting face after some bulk up.I have heard many approaches and i am really confussed about it.Till now the last 2 weeks i dropped my daily calories to -300 each day so my body will be used to it.I keep my prot

Cycling Or Soccer For Leg Exercise

Submitted by mike on Fri, 04/28/2006 - 20:06

Q: hi mike , i have been reading some questions and i saw that you said cycling is a good form of exercise that focus on the legs so is can i ask you which sport is better , cycling or playing soccer for 1 ++ hours ?

Is Cycling 2-3 Hours A Day Bad

Submitted by mike on Fri, 04/28/2006 - 20:01

Q: hi mike im the guy from 1522 , ive been reading your articles and i think i read one part where you say doing too much cardio is bad , well cycle 2-3 hours a day is bad ? im confused

Lose As Much Weight As Possible ASAP

Submitted by mike on Fri, 04/28/2006 - 19:55

Q: iam 20 weight 77kg and i wanna lose as much weight as possible asap. what exactly can i do.. iam going to the gym already but i dont know what iam doing wrong.. iam a very fussy eater and iam addicted to carbs and chocolate.. please help me iam desperate

A: First of all, drop the idea of losing weight 'as fast as possible'. What you really want to do is lose FAT (not just 'weight') and losing fat is best done gradually -- this also ensures that the fat doesn't come back.

Feel Guilty After Buffet

Submitted by mike on Fri, 04/28/2006 - 19:36

Q: hi mike im the guy from 1490 and for this whole month i kinda went to like 4-5 buffets , i think i ate alot because of the buffet will it change my diet totally ? i feel very guilty eating so much

Cardio Before Weight Training

Submitted by mike on Tue, 04/25/2006 - 20:55

Q: Mike in order to do the cutting face after some bulkup i was told to do 20 mins cardio just before the weight training every time.As far as i know its better to do the cardio after the weight training cause if u do it before u spent energyu ll need later.The answer i got is that the body starts burning fat after the first 20 mins.So u do 20 mins cardio and after that 1 hour of fast weight training(with small breaks)in the duration of witch the body will burn fat all the way.What is your opinion ? Should i do cardio before or after the training ?

Digesting Red Meat, Chicken

Submitted by mike on Tue, 04/25/2006 - 20:45

Q: Mike, what's the deal with digesting red meat versus digesting chicken? Is it easier to digest and pass chicken, therefore making it healthier, or is this just urban myth?

A: Your system can digest lean chicken faster than red meat, but that doesn't necessarily make chicken healthier or unhealthier. Different foods simply take different amounts of time to digest. Some people have other health concerns about red meat, but I don't think that speed of digestion is a common one.

Is Cycling An Exercise

Submitted by mike on Tue, 04/25/2006 - 20:41

Q: mike i usually cycle everyday to my destination and sometimes i would cycle all over for maybe 2-3 hours can that be considered as an exercise

A: Definitely! Cycling is a perfectly good form of cardio exercise and it sounds like you do a ton of it. If you can I would recommend that you do some weight training, especially for the upper body, to complement the cardio workout that cycling gives you.

Fat In 1 Capsule Of Cod Liver Oil

Submitted by mike on Sun, 04/23/2006 - 09:47

Q: hi mike can you please tell me how much fat does 1 capsule of Scotts Pure Cod Liver Oil Contains here is the link http://www.wherehealthbegins.com/singapore/Product?skuno=385 , i need to know the amount of fats it contains in 1 one capsule because im doing a research thanks : )

A: I can't find exact information but most often such capsules contain 1 gram of fat per capsule.

Body Fat 11 Percent, Can Hardly See Six Pack

Submitted by mike on Sun, 04/23/2006 - 09:42

Q: hi mike i have a body fat percentage of 11 but something is weird sometimes under light maybe around 9 am i can hardly see the six pack lines but when its darker maybe like 6pm i can see the lines , how can i bulk up on my packs so that they are more visible

Skip Squats While Legs Hurt

Submitted by mike on Sun, 04/23/2006 - 09:36

Q: FOllowing a one week break I decided to add ten pounds to my squat. After doing four set of 8 at 215lbs for the entire next week my legs hurt. They hurt really bad the first few days, then it got a little better. When it was time to do squats again they still hurt. Is it better to skip it for another week, or hit them a little less, or do the same weight again?

A: Skip squats until your legs fully recover. Coming back after the break and adding more weight always results in most muscle soreness, so next week you should be back to normal.

Good Weight For 5 Foot 3 Inch Female

Submitted by mike on Sun, 04/23/2006 - 09:34

Q: what is a good weight for a 40 year old female 5'3'

A: Anywhere from 110 to 140 pounds would be considered healthy weight for you and I wouldn't worry too much if you're just a few pounds over.

Is It Necessary To Do Forearm Exercises

Submitted by mike on Sun, 04/23/2006 - 09:32

Q: Mike, is it necessary to do dedicated forearm exercises, or do your forearms get enough from gripping heavy weights while lifting.

A: I would say that doing heavy deadlifts and shrugs will be enough for most people to develop their forearms. But if find that your grip is not particularly stressed by these exercises, you'd probably want to add some dedicated forearm work.

Is HIIT Effective

Submitted by mike on Sun, 04/23/2006 - 09:29

Q: what do you think of hiit training? is it effective

A: Yes, HIIT is a very effective form of 'cardio' (it's actually a hybrid of anaerobic and aerobic training).

Kill Every Muscle Every Week

Submitted by mike on Sun, 04/23/2006 - 09:25

Q: response to 1509. Thanks for advice Mike. I wanted ask though. Would the workout routines really help me gain more muscle? Or just help me maintain what I have? They seem so lite. (which I guess was the point:) I always thought you had to get to the gym and kill every muscle every week to get anywhere. You know 'no pain no gain.' One more question how can I calculate where i how much weight to use to do 5-6 which are 10 reps short of failure? If I squat say 215 and bench 160 and dead lift 175?

Had To Stop Workout

Submitted by mike on Tue, 04/18/2006 - 21:24

Q: I attempted the 'Dumbbell-Only Program' in your sample programs with a 15lb and a 10lb weight (you might remember my previous question asking if I could use two different weights until I could pick another 15lb up). Anyways, I only made it to push-up's, and could only do 20 (only about 3 at a time...), and I couldn't go on with the program. I had to stop there. After a shower and everything, I could barely move, my legs hurt like hell. It was like that for another two days, I've done exercises before in an attempt to lose weight, and was sore, but never that bad that it hurt to walk.

Diabetic Nutrition

Submitted by mike on Tue, 04/18/2006 - 21:05

Q: i'm a diabetic

A: As a diabetic you should definitely take nutrition advice from your doctor. What your doctor is likely to recommend is to eat natural fiberous carbs like green veggies and avoid sugary or sweet stuff or processed carbs like white bread. But again, you should talk to your doctor about what you should and should not be eating -- though his advice is likely to be very similar to mine. Good luck!

Cut Carbs From Last Meal

Submitted by mike on Tue, 04/18/2006 - 21:00

Q: I have heard that in the cutting face after the bulk up u cut the carbs from the 2 last meals of the day.The whole idea is that as the time of sleep approaches the body is not be able to burn lots of carbs so it stores it as fat(which is the last bit of fat all lean ppl have in their belly).So,u keep up taking protein while in the last 2 meals eat only little of carbs(which are necessary in order for the protein to be invested well from the body cause as i know alone isnt so easy to be invested).Also u do almost every day cardio starting from 20 mins brisk walking till going in steps to 40.

Add Weight And Definition

Submitted by mike on Tue, 04/18/2006 - 20:50

Q: Hi Mike , i've recently joined a gym and would like to gain a bit of weight but add some good definition to my overall physique. Could you give me a good programme to work to also including a good workout on my abdominal area as well. I have the opportunity to go to the gym 3 times a week and in general is there anything that you would suggest eating to help me achieve this as well.
Many thanks.

Compress Workouts To Save Time

Submitted by mike on Sun, 04/16/2006 - 12:13

Q: I have been training for nine months.I have been able to gain a good amount of muscle and lose a lot of fat. I usually do weights 4 times weeks and cardio twice a week, when I am bulking. And when I am trying to lose fat I do the same amount of weights and an extra day of cardio. Starting next month I will be going to school a lot more and working full time. How can I compress my workouts so that I can save time and don't have to go to the gym so often? I am going to be really busy with school about nine hours a week and all the studying that goes with that.

Does Body Immediately Convert What I Eat To Fat

Submitted by mike on Sun, 04/16/2006 - 12:03

Q: hi mike im very curious about the human body , its like today what i eat , does it immediately converts and stores the excess as fats

What Does 12 Reps Mean

Submitted by mike on Sun, 04/16/2006 - 11:52

Q: I was just wondering... when you say something like 12 repitions in a set, say, for arms, is that 12 reps per arm or 12 total (6 each)?

A: It's 12 repetitions for each arm. If you do barbell exercises, that means 12 reps total (because both arms are working in each rep) and if you do dumbbell exercises, then 12 reps for each arm. Either way, each arm does 12 reps per set.

How Much Fat Daily

Submitted by mike on Tue, 04/11/2006 - 22:32

Q: hi mike im the guy from 1490 , how much fat should i intake daily

Have Only One 15 Pound Dumbbell

Submitted by mike on Tue, 04/11/2006 - 22:32

Q: Hey, just wondering about an aspect of my weight training. I am just starting out, and I find that 15 pounds is a good starting weight, as it feels rather heavy to me. The problem is, I only have one 15 pound dumbbell. At the moment I am unable to buy another 15lb weight - would it be unsafe, unhealthy, or alter the efficiency of my training (to lose weight) if, for the time being, I used a 15lb and 10lb weight?

Six Pack In 3 Months

Submitted by mike on Tue, 04/11/2006 - 22:03

Q: In a question here i read that its hard to lose the last bit of fat when u are lean overall.U mentioned there that u should first obtain some muscles and after restart cutting so u could lose it.So in order to see a six pack i think u should go on a bulk up for some months and after u should slowly cut.This way u would keep ur muscles while losing the fat would lead u to finally see ur six pack.Is that correct?I mean first bulk up and after cut in order to lose the extra fat later?

Can See Abs With 13% Body Fat

Submitted by mike on Sun, 04/09/2006 - 20:20

Q: Hi mike! I have asked a few questions so thanks again for all of your help. I am 5'8 22 male and i weigh 148 lbs. I have been traing for about eight or nine months. I am the guy who can only see his abs well when i flex from question 1483. I just did an online body fat percentage, with my new fat caliper. The site told me i had 13.7% body fat. Can this be accurate even though I can see my abs when I flex? And with that in mind would you still recomend I gain around fifteen to 20 lbs slowly and then cut back to decrease my body fat percentage?

Work Each Muscle Twice A Week

Submitted by mike on Sun, 04/09/2006 - 20:02

Q: The other day I read something on a bodybuilder's blog, that it is actually better to work each muscle twice a week. As opposed to really hitting them hard once a week. FRom what was written they were saying you should stop just short of failure so that you can work the same muscle three days later. Is there any truth to this?

Good Progress In Losing Fat

Submitted by mike on Sun, 04/09/2006 - 19:45

Q: mike do you think this guy's progress is good? http://www.sixpacknow.com/mem_adam.html

he seems to have acheived quite a lot in 11 weeks, is it possible for me to lose as much fat as him?

A: That guy has made pretty good progress and while it's probably above average it's certainly something most younger guys can duplicate. Notice that he only lost about 12 pounds in 12 weeks for all that progress -- right in line with 1-pound-per-week pace that I recommend.

Eat KFC Once In A Blue Moon

Submitted by mike on Sun, 04/09/2006 - 19:40

Q: hi mike im the guy from Q1490 izit okay to eat maybe KFC once in 5 months because the last time i ate any fast food junk was 4-5 months ago i try to avoid them and today i ate a total of 80g of fats which 21g was saturated fats is that okay for once in a blue moon to eat that much grams of fat usually ill consume 40-50g a day

A: Eating junk food like KFC once in a blue moon is not going to hurt you, so don't worry about it.

Saturated And Unsaturated Fats

Submitted by mike on Sun, 04/09/2006 - 19:36

Q: hi mike whats the difference between saturated fats and unsaturated fats

A: Chemically speaking, saturated fats are those that have maximum number of hydrogen atoms bonded to each carbon atom in the carbon chain, while unsaturated fats have double-bonds between some carbons leaving fewer bonds for hydrogens. Of course, this is not very relevant to fitness and health :)

My Appetite Fluctuates

Submitted by mike on Thu, 04/06/2006 - 21:39

Q: Hi mike! i have been noticing lately that my appetite fluctuates tremendously. I try to stay at 2000 calories a day, but sometimes i just don't feel like eating that. Some days I only eat maybe 1400 to 1500 calories. Then on other days I am still starving even at 2000. I know 1500 is was too low for an active guy in his early 20's. How can I stabilize my appetite? I do eat lots of whole veggies and some fruits tons of protien and mostly good carbs. Thanks in advance.

Fat Dripping Out Of Pork Chops

Submitted by mike on Thu, 04/06/2006 - 21:35

Q: hi mike i just notice when i was grilling my lean pork chops i notice that some watery stuff was dripping out and i was wondering what that was can you give me a clue looks like the fat was melted and dripped out of the pork

A: Most likely it is fat. Even lean pork chops usually have 30-50% of their calories as fat and you lose some of it when you grill.

Should You Eat A Meal After Cardio

Submitted by mike on Thu, 04/06/2006 - 21:29

Q: When u wanna lose fat and u do cardio do u lose muscles as well?What can u do to lose as less as possible and should u eat a meal immediately after the cardio or only take some protein after that and eat later?

A: I recommend eating before and after any training sessions, whether weights or cardio. I recommend always eating complete meals but protein shakes will work in a pinch for cardio.

Hard Weight Training And Protein To Lose Fat

Submitted by mike on Thu, 04/06/2006 - 21:16

Q: Mike is it true that when u wanna lose fat only u should so as hard weight training as u can and take many protein (less carbs and fats)in order to keep ur muscles and lose only fat?This way u should lose slowly fat while maintain ur muscles and lose too little muscles or not at all during the whole process.

Cramps When Running

Submitted by mike on Tue, 04/04/2006 - 21:26

Q: Person from 1484. Q I actually went running today, can't believe I did, but I had a problem. I ran pretty long at leat 5 minutes. When I stopped to catch my breath, I tried to run again but I got REALLY painful cramps. I tried to run with them but the pain was too great. I waited an hour after I at Sloppy Joe(meat with wheat bread and tomato sauce). Any idea why I got major cramps? I for some reason am willing to go running tomorrow again but not looking forward to major cramps. Thanx

Better To Work Out In Morning Or Evening

Submitted by mike on Tue, 04/04/2006 - 21:04

Q: Is it better to work out in the morning rather than in the evening? I have heard that working out in the morning burns more calories as it raises your metabolism all day rather than just a few hours at night. Can you shed some light on this. thank you!

Cooking With Sunflower Oil

Submitted by mike on Tue, 04/04/2006 - 20:58

Q: mike sometimes i cook my food using sunflower oil firstly are they healthy , i dont use much maybe 1 or 2 teaspoon and after i fry my dish i usually would place a paper towel so that it drains the oil is that a way to get rid some of the oil you used for cooking

14 Year Old, 173 Cm, 55 Kg

Submitted by mike on Tue, 04/04/2006 - 20:48

Q: Hi mike im 14 year old and my height is 173 cm and my weight is 55 kgs , and my daily activites incuding going to the gym everyday doing light wholebody workout from top to toe and i play street soccer for 1 hour sometimes and i have soccer training that last around 2hours on wednesday and for sat and sunday i usually wold cycle for 3 hrs covering the whole park and swimming and mike sometimes i eat more during dinner is that good or bad and i eat 3 meals per day as im not going to bulk up or lose fat

Calf Exercises And Strength

Submitted by mike on Tue, 04/04/2006 - 20:42

Q: hi mike, great site, could you give me some calf excercises please, I want to be able to safely get to lifting 200kg on my calves, I'm only on 150 :(

Regularly Taking Time Off Gym

Submitted by mike on Tue, 04/04/2006 - 20:20

Q: mike, thank you for telling us all to take a week off once in a while. I've taken 10 days after 3 months of 6 day a week training, and I'm really feeling up for another 3 months now. I agree with mike that we all need a little holiday from the gym. thank you for such a good website

A: You're welcome, glad I could help. Regularly taking time off (at least 1 week off for every 2 months of training is my usual recommendation) will help you prevent new injuries, heal old ones, and avoid overtraining which all allows you to keep making progress. It's a very good habit to pick up.

Bad Carbs Couple Of Times A Week

Submitted by mike on Mon, 04/03/2006 - 22:32

Q: When trying to lose weight is it ok to have bad carbs like pie more than a couple of times a week. As long as you stay within you calorie limit? And of course eating really well the rest of day.By Pie I mean sugar free fat free jello pudding with skim milk in a reduced fat graham cracker crust. And we are talking one slice at about 165 calories per slice.

A: Couple slices like that per week shouldn't set you back as long as you eat well the rest of the time, so if like them go for it! Just don't eat two actual pies per week :)

Vegetarian Weighs 170, Wants To Be Trim

Submitted by mike on Mon, 04/03/2006 - 22:29

Q: hi mike,

i am a vegetarian and need to trim weight. the problem is i have never workedout much. I am 24, is it too late? I weigh 170 but want to trim at 150 in toned shape.

I looked at your earlier questions and you mention about lentils and eggs. Are they any other substitute?

It really sucks, I have been a vegeboy and still am, my entire life. we never get enough of the proteins on daily basis.

A: It's NEVER too late to get in better shape! And at 24 you're at your prime and it will be quite easy for you to shed the extra fat.

Cardio During Off Week

Submitted by mike on Mon, 04/03/2006 - 22:16

Q: When taking a week off of training every eight weeks, should you also not do any cardio that week? Or would you do more cardio to make for the calories not burned wiehgt training?

A: I would recommend taking the week off from all exercise. Cardio wears on your body just like weight training does and a break once-in-a-while is a good idea. I wouldn't change your diet for the off-week, though you probably want to lower calories a bit if you're taking two or more weeks off.

15 Year Old Restricting Foods, Being More Active

Submitted by mike on Mon, 04/03/2006 - 22:13

Q: Hey Mike. I am the 15, 230 lb, 6'0 male. I want to have a better physical condition. I am going on a 'strict' diet which means a low carb diet. I am restricting certain foods such as potatoes, white bread, all beverages except water, pizza, candy, and any type of junk food. I am also going to start being more active like playing basketball, running, and lifting weights whenever I can. I have been trying to lose weight for a while now and am hoping my dedicated 'diet' will help a lot. I am also aiming to lose my man boobs. What is your perspective on my plan?

Can Only See Abs When I Flex

Submitted by mike on Mon, 04/03/2006 - 22:05

Q: I have a problem with my abs. I can only see them really well when I flex. Other than that I can not see them at all. Does this mean I should cut more and lose more body fat? Or would it be better to bulk up again and then cut? I have been training fo about eight months. I am 22 five eight and about 148 to 150 pounds. I started out at 159 about eight or nine months ago. I have put on a good amount of muscle and i am wrapping up a cuttingphase. (from 153 to 148). I want to at least get down to 147 maybe even 146.

Cut Calories Or Do Cardio

Submitted by mike on Mon, 04/03/2006 - 21:52

Q: Mike i would like ur opinion on this.I would like do some cutting after 8 months of weight training.What is it better?Cut 200-300 calories daily from fats and carbs,eat like i was eating and do cardio for losing 200-300 calories daily or maybe combine them?I have heard that cardio is better at a low to moderate pace for 20 mins cause this way u burn only fat slowly.But as far as i know reducing calories daily while taking protein to prevent the body use muscles (i mean burn them along with fat at the same time)is the same thing?!

Soy Meat Substitute

Submitted by mike on Sun, 04/02/2006 - 00:09

Q: Response to question 1476. When I was talking abou soy, I didn't mean soy powder. In fact I can't stand that stuff :) It never tastes like it is supposed to. I was referring to those Boca procucts, and other meat substitutes. Some of them have as much as 70% percent of their calories from protien. It also helps that they taste a lot like hamburgers which I love!! And it doesn't have all of the fat adn stuff. I do also eat chicken, tuna, turkey breast, and shrimp often. Thank you for all your help. It is really cool of ou to offer all of this advice!

Completely Replaced Bread With Wraps

Submitted by mike on Sat, 04/01/2006 - 12:26

Q: Hi mike. I had a question about my diet. I have completely replaced bread with wraps. There are two kinds. One has 50 calories and grams of protien 8 grams of fiber 3 net carbs and two grams of fat. The other has 80 caloires 11 grams of fiber 3 grams of fat 8 protien and 5 net carbs. Do these sound ok? I also have a cereal that i like per 90 calories it has 12 grams of protien and 7 net carbs and one gram of fat. I realize that these aren't the most unprocessed foods, but they make quick and easy meals when in a rush.

How To Decide How Many Calories To Eat

Submitted by mike on Sat, 04/01/2006 - 12:21

Q: When deciding how many calories to eat in a day. Should you take into account The cardio you have done THAT day? If you need to eat 2000 calories a day to loose one pound a week, and three days a week you burn 750 calories through cardio, do you add part of those 750 to your calorie allowance? If so how much of that 750 would you add? Or is this all just nonsense?

Going To A Buffet

Submitted by mike on Sat, 04/01/2006 - 12:10

Q: mike is going to a buffet once in like 3 months healthy

A: Most buffets have some good healthy choices (think fresh veggies and lean non-fried meats or fish), but really once in three month you can cheat as much as you want to and it will have no impact on your overall progress. So enjoy the buffet :) just don't make it or other cheats a daily habit.

Clench Abs While Lifting

Submitted by mike on Sat, 04/01/2006 - 12:07

Q: Mike, I have read in a couple of your responses that abs get exercised from doing other core exercises. Does this suggest that we should be clenching our ab muscles as we lift?

Soy Protein And Estrogen

Submitted by mike on Sat, 04/01/2006 - 11:56

Q: I have been eating a lot of so protein lately. I was unde the impression that this was good for you. Since you can get a lot of protein and fiber with little fat and carbs. Then someone told me that for a male soy is not the best choice because it promotes estrogen production, and that I should swith to lean red meats. Apperently they promote testosterone. Is there any truth to this?

Back Cracks When Doing Situps

Submitted by mike on Sat, 04/01/2006 - 11:43

Q: hey mike, ok so the last couple times ive been doing situps, i've noticed that my back cracks everytime i get down to the floor. its a bone in my lower back, and i can hear it.. i dont know if it is bad or not, or if it has always been like that or just recently. it doesn't seem like it would be dangerous since alot of people have bones that crack everytime you move them in a certain direction, i was just looking for some more opinions though.

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