Follow these 3 steps To see how many carbs, proteins & fats you need to look good naked…

I just came across this site and just want to say thanks! Great job! Already bookmarked.

May 05, 2013

Hi. I'm Brenda , I really want to lose the fat on my stomach and my arm , but I really don't want to go through exercise. I'm not really active, I'm 5'3 and I weigh 61kg. How do I do this?

March 22, 2013

R there any exercise that will target back fat? please help!!!

March 21, 2013

I am a 63yo female and trying to lose 20 pounds. I am 5ft 4inches and presently 151 pounds. I play competitive doubles tennis 90mins 4-5 times/wk and started a gym routine using wts 3 times/wk(45mins ea. time). I walk briskly 3.5mph 20mins b4 the gym for cardio. I figured my bmr 1306 and tdee 2024. Should I try to eat a healthy 1400 cal/day with this routine or more calories given my activity? I recently lost 18 pounds using WW...Thanx!

March 20, 2013

Can i eat anything but eat a small portion and drink a lot of water and of course exercise do you think that will help me lose weight too instead of being on a diet

February 16, 2013

I lost 90 pounds by doing low carbing and and I've gotten into a rut. I've tried about 100 different ways to lose weight but nothing works quit like cutting carbs, for me anyways. I have been trying to do low carb but I am having trouble with consistency and when I am consistent, I am not seeing losses. PLEASE help me get out of this low carb mind frame as I believe its become more of a hinderence than a cure! There is more than one way to skin a cat, WHY can't I see that???

I usually stay below 20...what's a good thresh hold?

November 13, 2012

Hi, I'm looking to put on size and get ripped....I go to the gym 5 times a week - shoulders, arms, back, legs, chest (6-10 reps).....I want to change my diet completely....how many carbs/protein /fat should i be eating? I've been told to eat less carbs than what you weigh....I weigh 150lb so I've been told to eat less than 150g of carbs....I normally aim for 120-130g....is this correct? And I normally aim for around 150g of protein......I have 3 meals a day with 3 whey protein shakes in between the meals.....I am unsure as to whether I am following the right guidelines so could you tell me if this is right or not and how you would change it to help me achieve my goals...

Thanks...Adam

September 14, 2012

hi adrian
i used to be 160 lbs and last year i managed to get to 130 lbs by a calorie controlled diet and lots of exercise.
i've since put the weight back on and i had some personal issues to sort out etc.
the good news is that i'm back on track and have started to get back into the gym and controlling my eating.
my issue is that my back has rolls of fat on each side. even when i was down to 130 lbs and worked out with weights 4 times per week i never got rid of the back fat. now that i have put the weight back on the fat is even more prominent. my question is that can you really get rid off it through exercise and toning ? or will i always have it and maybe surgery is the only answer, which i can't afford. what is your advice and did you ever suffer from rolls of back fat??

August 12, 2012

I am 54 very active, my wt. is 132 and I am 5' 6 1/2. My stubborn spot is my stomach and upper thighs. I just need a healthy eating plan to folllow. I fast walk, ride a bike and do aerobic exercise 30 minutes a day. I need to lose some belly fat and turn it into more muscle.
I hope you can come up with a healthy eating plan for me.

June 26, 2012

Thanks for creating this website Adrian....there's a lot of great information.

Here's my question. I'm a male 43 weight 183 I would like to be 160-165 I'm looking to create muscle definition and slim down. I don't want to bulk up. I will be doing weight training 3 times a week and cardio 2x a week. If I calculated right....I should be eating 2000 calories per day .....using the 45/35/20. Would this be enough protein to see definition or should I decrease the carbs by 5 and add it to the protein? Or decrease the fat and add it to the protein.

May 08, 2012

Hello Adrian,
I just finished the calorie assessment that tells me how many calories I should be eating based on my height/weight which is 2200-2900. Although I am a big girl that still seems like a lot. I've managed to lose 20# before I discovered your site. I feel like I may sabotage my current success if I start eating that many calories a day. I'm anxious about what to do now. Please help!!! Uuuggh????

March 12, 2012

Just want to THANK YOU, ADRIAN.
Your site is incredible and I've lost 37 pounds, and counting, just by following your exercises and help with what foods to eat and to stay away from.
It's always hard going to gym in the very beginning, and with your At Home workouts, I managed to become more fit and gain courage to go to an actual gym.
I can't thank you enough, I feel so much better in my own skin!!

February 11, 2012

Hello, are the percentage ratios that are filled in default for any amount of daily calories. For example, following an average of 1400 calorie per day, I would base myself from 45-30-25? I am attempting to burn fat.

September 19, 2011

hi i was wonder if you could explain to chart above to me this is what it says for an example grams per day: carbs: 281, protein: 168 fat:50 grams Calroies per day: carbs 1126 protien 676 fat 450, whats the difference like which one should i following should i eat 281 grams of carbs a day or 1126 calroies of carbs a day.

September 12, 2011