How much chicken should you eat?

chicken3 iPhones or 1/2 a water bottle per day? Yes protein may turn into fat, a lot of people usually eat more chicken breast calories than they think. If you were to compress your chicken into the size of your iPhone 5 that would be approximately 3 oz. Or if you were to stuff a 16 oz water bottle tight with chicken that would be 1 pound. 1 pound of Roasted chicken breasts is 748 calories, 16.2 g Fat, 386 g Cholesterol, 336g Sodium, 0 carbs, 140 g protein, and 1160 mg Potassium. Now how many of you are actually eating just 8 to 12 oz of Chicken Breasts per day?


For exercise beginners, weight training twice per week and perhaps two 30 minute sessions of cardio can deliver results.  Unfortunately, our bodies adapt very easily and within a few weeks this type of effort is not enough to make a significant change.  As a person gets stuck in a plateau an appropriate method is to implement the FITTE method into their program.   If you change 3 of the following procedures below perhaps you may break that plateau! Continue reading

Getting in Shape is a Simple Equation?

Most of us heard “Calories In” vs “Calories Out” is the simple rule to weight loss or gain. The technical term is know as “The Laws of Thermodynamics” : “in all energy exchanges, if no energy enters or leaves the system, the potential energy of the state will always be less than that of the initial state.” Simple enough? Not likely. Our human bodies are significantly more complex to just apply a simple rule to achieve a weight loss formula. I don’t want to make things difficult by becoming too technical and elaborate into an equation that will give you a headache but let’s consider evaluating the main principles to make your equation feasible. Continue reading

Inaccurate Apps

There are many apps such as MyFitnessPal that are proven to be inaccurate for nutrition planning because almost all of the shared nutrition data is inputted by it’s users NOT professionals so some fields are incorrect or left blank. Although the bar code feature is pretty cool, but how often are you going to use this feature if you already have the item in your database and you eat the same foods daily anyway?

Wonder why you weigh more than you did yesterday?


Don’t get upset if you are exercising and eating properly and the scale is 3 lbs higher than yesterday. Did you know the average meal weighs. 0.4 lbs? Did you know that a 16 oz bottle of water is approximately 1 lb? How many meals and how much water do you drink per day? Did you know excessive sodium contributes to water retention? Did you know some of your food will be synthesized to muscle development? Did you know that our bodies digestive system may fluctuate from day to day? Do the math now.

How much protein do you need?

How much protein do you need?

How much protein do you need? It’s such a controversial question. While the RDA still pushes only 15% of your diet and stresses the point that too much is bad for you, furthermore criticizes bodybuilders that intake 1 to 2 grams per pound of their body weight, a lot of details should be considered. A person’s current lean body mass vs fat mass along with the intensity of daily activities will require a lot more protein than just 15% of your body weight right?


stk62644corAnxious people want to workout more but need to understand that recovery is part of your workout! Exercising the same muscle groups too often may improve endurance but this is not the proper method to develop dense muscle; dense muscle and not necessarily big in size. Remember muscle helps you expend more fat and calories everyday!

Over-analyzing Numbers on the Scale

frustrated_3Don’t analyze your progress by numbers on the scale. When you learn more how sodium, water and potassium functions within the body, you will understand that an increase OR decrease of 2 to 4 lbs on the scale may be meaningless. (Based on a 120 to 150 lbs person) Thus, muscle gains, food, and your scale may contribute to inaccuracy. Frequently track your strength on how much you lift versus reps, your endurance and measure your waistline along with other circumferences.

“I began training weeks ago so why I haven’t seen significant changes in my weight?”

If your waistline increased or remains the same then most likely you are eating too much.  If your waistline or other circumferences on your body are smaller, good job!  Don’t throw your scale out the window just yet, continue reading and I’ll explain why.  To achieve weight loss, weight gain and/or fat loss we need to refer to scientific facts.  The theory “law of thermodynamics” simply emphasizes  Calories consumed subtract Calories expended equals weight loss.  However for this statement to be entirely true you must have accurate starting attributes. Continue reading

Coconut Oil vs. Olive Oil (again)


A few months back I didn’t have very good knowledge about coconut oil, but after some research  I can make a more logical opinion.  There has been controversy that saturated fat is bad for you with today’s argument stating that all saturated fat is not created equal.  Coconut Oil is high with saturated fat from the meat of the coconut where other saturated fat derived from animals leads to clogging arteries. Continue reading