No-one will answer my nutrition question...?

I exercise 5 times a week for at least 1 hour a day. I eat few calories and many grams of protein. would I have much better results if i took creatine, protein shakes, and weight-loss pills like all the body builders in the fitness magazines? Does any body know this?

My goal is to lose body fat and gain muscle. not one more than the other I would just like to lose the fat i have and at the same time gain some muscle.

Some Nutrition Guidelines to check.
How many calories/day consumed. NO less than 1200 (female) and 1500 (Male). When you eat to little calories your body will shift into a mode to save all body fat(future energy).
Your body requires the combination: Carbs, Fat (good fat) and Protein for everyday function and to build muscle. Not just more protein. Any excess calories of either carbs, fat or protein, the body will store as fat.
The bodybuilders in the magazines eat alot of calories. Enough to maintain everyday nutrients and even more to have the energy to workout. More muscle burns more calories, even at rest.

There has to be sufficient amount of each macro nutrient for your body to function. Another factor is the type of calories and the timing of meals throughout the day. You need nutrient dense foods. If your caloric intake goal of 1200 calories/per day, then space out your total calories 30/40/30 for the day. Meaning, consume 30% of your total calories for breakfast and am snacks, 40% for lunch/snacks, and 30% dinner.

At each meal/snack: Make sure there is at least 3oz (female) and 5oz (male) protein/meal, 1oz (up to 3 oz male) protein for snack, then add your veggies and complex carbs.
Amount of Carbs, Fat and Protein for meals should be 40-50% carbs, 25-35% Protein, and 15-20% Fat (Good fat/ omega 3, 6 etc.)
(%'s will vary on individual and goals)

So if a meal is 300 calories:
45% carbs = 135 cal, 35% protein =105 cal, 20% fat = 60 cal.

snack 100 cal:
45% carbs = 45 cal, 35% protein = 35 cal, 20% fat = 20 cal.

keep this ratio for meals and snacks....(ratio varys for individual and goal)

A days caloric intake may look like this: 1200
Breakfast: 300 calories, snack 100, Lunch 400, snack 100, dinner 300.

Some Exercise Guidelines to check:
Are you using a heartrate monitor? Your body adapts to exercise and often needs more intensity to burn calories. Using your heartrate monitor during exercise you are able to see what your "work level" by your heartrate. There are Low Intensity, Medium Intensity and High Intemsity workouts. Interval workouts may be combined with Cardio, Free weights or Machines.

These are general guidelines. Many other factors may apply. Medical issues, medications, age, etc. If you need more info or explaination please feel free to email me at info@tinafitness.com

Best Regards, Tina Rogers

Dear Imatired,

I've been researching the weight loss part of your question for many years. I've come across many "application software" answers to this issue. It wasn't until I listened to Dr. Robert Young's interview on the Raw Summit interviews that I got an "Operating system" quality answer. Report Abuse

It sounds like you want to be a body builder, so this isn't really a "nutrition" question. Are body builders healthy, or do they just have a lot of muscle?

If you're willing to ruin your health, hey go for it. If you want "nutrition" information, read on:


You should be eating healthy, balanced meals, including at every meal: vegetables, whole grains, lean meat and dairy, and fruit. (You can skip the veggie at breakfast.) Snack on vegetables first, then add in other healthy foods if you're still hungry. Never eat sweets or fruit on an empty stomach. Drink at least 8 8-oz glasses of pure water every day. Don't count calories, just eat if you're hungry and stop when you're satisfied. You can also add in more healthy fats, like butter, cheese, avocados, nuts, olives, and peanut butter.

It all depends on whether you are wanting to lose weight/fat or build muscle.

With the amount of exercising you are doing, you would be better off not relying on anything else.

Just make sure you are eating at least 1200 cal or your body will go on "idling" mode and start storing fats. Also if you are building muscles, you need to eat more protein.

Whats your fitness goal in the 1st place?are you tring to gain muscle or lose fat?If you are overweight,bring your body weight to a healthier level where your body fat is a mere 10%,then you can take those shakes to gain muscle...dont forego the cardio...use amino acid pills instead of creatine...weight loss pills are useless...try making your own shakes...

What kind of result are you looking for? Weight loss? Healthy eating? Eat healthy, and lift weights, and be proud of your body.