If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!

If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!

Question - Weight Maintenance for Model

Hello

I read your article at bodybuilding.com about the 4 week plan for weight loss. I would appreciate it if you could help me a little, I am 18 and do modelling i am 1.69cm and 51kg. my nutrition is very unhealthy I want to maintain my weight at 50kg ,sometimes I eat less and get dizzy and sometimes when I eat a little more I get straight 52-53. I checked your diet and I would like to tell me how much amount can I eat of diet for my weight.

Meal One - (Breakfast) Whey Protein shake upon waking. HOW MANY CALORIES THIS MUST BE?is it mixed with water or milk? Meal Two - (Mid-Morning) Oatmeal or Cream of Wheat and egg whites. how much oatmeal and how many egg whites? instead of eggs can I use milk? and instead of oameal can I sometimes switch to bran cereals? or brown bread? and how many oz?

Meal Three - (Lunch) Lean white meat (chicken, turkey, pork loin or fish) and complex carb (sweet potato, brown rice, whole grain bread, whole wheat pasta) and veggie. HOW MANY GRAMS OF COOKED MEAT ? HOW MANY GRAMS OF COOKED POTATO /RICE/PASTA? AND HOW MANY GRAMS OF BREAD? 1 CUP VEGGIE IS OKAY? AND DIET COKE IS ALLOWED?

Meal Four - (Late Afternoon) Yogurt and an apple or pear or just a meal replacement shake (MRP). HOW MANY GRAMS YOGURT? THE SHAKE SHOULD BE MIXED WITH MILK OR WATER? ALSO A PROTEIN BAR WOULD BE OK ? AND HOW MANY CALORIES HAS TO BE?

Meal Five - (Dinner) Lean white meat (chicken, turkey, pork loin or fish) and a green veggie (broccoli, asparagus, cucumbers, spinach, greens, green beans, etc.). HOW MANY GRAMS OF COOKED MEAT AND HOW MUCH SALAD? NOT A LITTLE OIL?

Meal Six - (2 Hours After Dinner) Casein based protein shake that will feed your muscles for along time over night. ABOUT HOW MANY CALORIES HAS THE MEAL 6 TO BE?

I would apprecite it so much if you could answer me theese questions. I really want to stop worrying about my weight and finally maintain it.

Thank you

Sylvia

ANSWER

Sylvia I would not use this diet. The diet you have mentioned is more for the bodybuilder and athlete. I have to say that what interests me most are 2 things: What type of modeling do you do (runway/fashion or fitness) and what types of exercises do you do to stay healthy? I believe you need to spend the money on a local Personal Trainer to have him/her design you a workout and nutrition plan that will help you to look your best, stay healthy, and maximize your earning potential. You will need to do cardio regularly for fitness or fashion modeling, but you will have a higher caloric need when you weight train and do cardio for fitness modeling. I have many plans you can use or you can train with me online, but I feel you would do better with a local trainer that can visually assess you each week. You can also go to http://www. alissacarpiofitness.com/ and get great help online from a colleague of mine whose is a fitness and figure model and champion! I believe the best thing for you to do to avoid the dizziness is to eat more healthy foods, but add some exercise to burn off the excess for your job. Good luck and never give-up! -David Gluhareff www.trainwithdave.com www.shockyourmuscles.com

If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!

Question - Serious 4-Week Mass repeat ok?

Hows it going David, I have been using ur serious 4 week mass routine posted on the main page of bodybuilding.com. I've found great results fro my firdt two weeks but it has occured to me is it possible to repeat this programme straight after completion due to the variety of exercises each week.

Cheers, Garvan

Dublin, Ireland

ANSWER

Garvan great question! It sure is fine to repeat the Serious 4 Week Mass routine. You hit the nail on the head in stating "due to the variety of exercises each week". This plan is great because of the variety in exercises and if you are consistent with the healthy eating plan you will continue seeing great results! Good luck and keep me updated on your progress!

David Gluhareff, CFT-ISSA www.trainwithdave.com www.shockyourmuscles.com

QUESTION - WHAT IS A HAMMER LOW ROW, HAMMER HIGH ROW, AND HAMMER WIDE CHEST?

Good Morning,

My name is Selina and I wish to try out your Three weeks to lean program. I thought it was cool that each exercise had an example with it, except for the three mentioned in the subject. Can you help me?

Respectfully, Selina

ANSWER

Selina good morning! They are rows and chest presses using the popular equipment brand Hammer Strength. If you do not have access to them, then just use some different brand high/low rows or pulldowns and other chest machines. Thanks for the question! Good Luck!

-David Gluhareff www.trainwithdave.com www.shockyourmuscles.com

If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!

If you need answers to your fitness questions, health questions, weight loss, bodybuilding, mass gaining, exercise, and healthy foods questions, you may just find them here!