how many servings of fruits / vegetables is good for an individual who is working out 3-4x a week?

and how many serving is one apple?

Any particular spice/flavouring I can put on chicken/fish that wont be ''bad''? Or is it all okay? Nothing stupid like bacon bits or anything, just like realistic stuff lol

sup dude im gonna get back into cutting as now im 195 again. with 2000 calories a day,20-30 min hiit everyday,
chest/back mon thurs
legs/shoulders tues fri
bi/tris/abs wed sat

fish oil/creatine/r-ala/beta a

any suggestions/ modifications youd make? i know we've gone through this alot but its been awhile since ive been cutting and was wondering if you had different perspectives on how to do things or anything.

i tend to eat a lot of broccoli, tomatoes and other vegetables / salad now that im not eating as much rice, but how much is too much?

This post was edited by TempoONE on Nov 29 2011 02:15pm

Yes and no.

Snatches are ALMOST a full body workout. You are using some muscle more than others. Example, the triceps are not engaged nearly as much as the biceps, the back is engaged much more than the chest, and the traps (depending on your style) may be used less than the rear delts. Hamstrings are also not used nearly as much as quads, and so forth.

There is no specific exercise that PROPERLY trains all parts of the body.

The clean and press is actually more beneficial than the snatch for total body - but take that with a grain of salt. You still need to be doing focused exercises to target all muscle groups fully.

Hey there.

A few things to consider:

1. Spring Water - assuming it's true spring water - is generally the best for mineral content with the least amount of contaminants and virtually no flouride. This is usually the best choice - but always check the source.
2. Distilled water has NO minerals in it and is not good for drinking unless you add minerals or if you are using it pre-competition to get that dry appearance.
3. You want to avoid flouride as it has NO dental benefits beyond the age of 7-8. After such time, flouride has been shows to gradually weaken teeth over time rather than strengthen them. Good luck finding a toothpaste without it though lol. Furthermore, oral CONSUMPTION of flouride does NOT strengthen teeth. Only direct application of flouride to the teeth has the potential to strengthen them. Actually drinking the stuff is psychotic and was started by the flouride lobby in a nice pork barrel deal. Long term effects of consuming flouride? Probably not too bad in the small amounts in the municipal water - although i won't be taking that risk on a regular basis.
4. Bottling should be in BPA free plastic. Most water bottle are exposed to constant heat at some point. If there is BPA in the plastic, the heat will cause the BPA to end up in the water which gives it a slight plastic flavor. BPA's are actually carcinogenic which is one of the reasons they are banned from baby bottles and products in the US and Europe. The proper plastic numbers to get are #'s 1, 2 4, 5, 6 are generally safe - number 3 and 7 should be avoided. Most water companies use #7 plastic in their bottles (stupidly). So make sure you check that out.

As far as your offer goes, what kind of prices can you get for zephyrhills or crystal springs in the south florida region? Prices for both 5 gal (bpa free) and 1 gal?

1 apple is 1 serving

I would say 3 fruits and 3 veggies a day is fine....if you want more, you can definitely have more - but 3/3 minimum (unless you are on keto - then no fruit)

Pretty much any herb/seasoning is good. Just keep an eye on the sodium, don't go nuts and end up consuming more than 2,500 mg of sodium per day.

Some suggestions...

for chicken:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=340743092
Simple Chicken Recipes


for fish:

Try blackening it. Use black pepper, cayenne pepper, garlic, salt, and paprika. Rub it all over the fish and then bake or grill it.

Also try dijon mustard, dill, and lemon

Lastly, you can try a little bit of tarter or cocktail sauce with some lemon

That looks good for now. Just remember to keep the activity level high and avoid sugars regardless of calories. Keep yourself hydrated and weigh yourself ONCE a week at the same time on the same scale under the same conditions.

also remember to do HIIT post workout rather than pre.

if they are green veggies - all you can eat.

tomatoes/corn/beans/peas/okra/potatoes/carrots/etc need to be limited because of sugar/starch content.