CJ: I hate to make generalizations on topics because there are so many individual factors to consider but if I have to give a few generalizations, then I feel the average client makes the same basic mistakes which are: poor portion control, poor meal timing, and inadequate protein intake. Let me explain these briefly. Poor Portion Control means that most people eat the wrong portion sizes of the wrong foods. It's usually too much fat and carbs followed by too little protein. Poor Meal Timing means most people eat the wrong classes and portions of food at the wrong times. The average American eats a carb heavy dinner at the end of the day. That's really not the best thing and many clients don't fully understand the benefits of appropriate carb sources pre and post workouts either. Inadequate Protein Intake is as it sounds. Protein should be consumed based on lean body mass, goals and how many meals per day you are consuming. Let's say you weigh 200 pounds and are looking to put on some lean muscle. A general rule of thumb would be to eat 1 gram of protein per pound of bodyweight, or 200 grams daily. If you are eating 5 meals per day, which means you'll need about 40 grams at each meal, then you are eating enough protein in each small meal to ensure success. As far as muscle gain and fat loss, we use Dr. Hatfield's Zig-Zag method. It is very simple and in our experience, it works 100% of the time for 100% of the people when properly applied and followed. The beauty of the Zig-Zag diet is that it is not a gimmick! Some key points are: vary your daily calorie intake, consume protein according to lean body mass/activity requirements, and eat at least 5 times per day. There are more guidelines, but you get the idea. Someone looking to loose fat will have more days that are fewer in calories while people looking to gain muscle will have more, higher calorie days. I could go on for 8 hours on this A.C.!
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